IMPRESSIVELY EFFECTIVE WEIGHTLIFTING PROGRAM
FOR MASTERS



MASTER DIESEL is a balanced 9-week Olympic weightlifting training program, consisting of 4 sessions per week. 

The main goals are NEW RESULT in the SNATCH and CLEAN & JERK, weightlifting Olympic competition preparation, technique refinement. 

Week 1-5: the preparatory period - an emphasis is on strengthening the main muscle groups and stabilizers.

Week 6-9: the competitive period - the training volume reduced to speed up recovery and reach peak athletic form.

Competition week is created taking into account the dynamics of entry into the supercompensation and maximum readiness.


RECEIVE CHAMPIONSHIP COACHING

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*THIS IS A DIGITAL PRODUCT
  *NO PHYSICAL PRODUCT WILL BE SHIPPED


PROGRAM PRINCIPLES


POWER OF FLEXIBILITY


The main reason for including flexibility training in our workouts is to prevent injury. We play around with the warm-up exercises that encourage both and increase in flexibility and positional reinforcement for master athletes such as sots press or press from split position.

STRENGTH BEFORE SPEED 


The Olympic movements are highly explosive and the force produced can cause wearing on the joints if the body is not prepped.  You will do full variations of the lifts and also vary the exercises using box squats to take some pressure off of the knees.

TECHNIQUE IMPROVEMENT

Learning proper technique is crucial from day one. Your flexibility and mobility matter too. Therefore, you should focus on these aspects before going any further. That's why one day each week is devoted to technique development.

PERIODISE YOUR TRAINING


We work hard at times to stress our body and we work easy at times to allow recovery from the stress. Training the same way every day, week in week out is not the way to train effectively.


LOAD DETALIZATION

Every week provides an optimal training effect, rational alternation of heavy, technical and recovery sessions, which are balanced by volume and intensity. This allows you to reach safely the peak of the form by the date of the competition "day X" and preserve the total body functionality.


The Masters weightlifting program contains an optimal set of effective and less traumatic exercises, taking into account the age category of athletes. The alternation of preparatory, shock, combined, as well as strength exercises with a short amplitude of work, provide an optimal training stress.

 

 STRUCTURE OF LOAD

Considering the specifics of the Masters athletes this training program include:

✔ Adapted total volume;

✔ Specific warm-up emphasis;  

✔ Smart combination of exercises;

✔ Optimal shock load in squats;

✔ Development of the power base due to pull variations and power complexes.



FEATURES

✔ Program is delivered as a downloadable and printable PDF;
✔ 9-week program (4 sessions per week);
✔ Three days of focused weightlifting training and one day of optional light technique work;
✔ Created to develop result in Snatch, Clean & Jerk;
✔ Olympic Variations, Squatting and Pulling using a periodization strategy unique to all Torokhtiy's programs;
✔ Good both for male and female athletes;
✔ Every prescribed exercise includes a video demonstration and text description;
✔ One Time Purchase for #LifeTime Access.

FAQ

  • How long should I rest in between sets?

    Your rest time should last up to 2-3 min, it can be a bit longer after a heavy set.

  • Can I use this program if I am younger than 35?

    Yes you absolutely can! This programme contains less shocking sessions, but will bring you gains for sure.

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