WEIGHTLIFTING BODYBUILDING 

DESCRIPTION

    
The goal of the WEIGHTLIFTING BODYBUILDING program is to train the main muscle groups in order to strengthen them and prevent injury. 
The program is 4 weeks long with 3 sessions per week + 1 optional technical training. 
The optimal time to follow this program is the off-season and transition period. These loads will be an excellent alternative to traditional weightlifting cycle loads for athletes who want a physical and psychological break from dynamic explosive work and heavy weights, but at the same time train for their own benefit.

INCLUDES:

4-week program (16 sessions included)

created to to train the main muscle groups in order to strengthen them

provide neuromuscular adaptation

good for weightlifters and functional fitness athletes

Version compatible for mobile devices

$29.00



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

WHAT YOU GET:



16 SESSIONS

The training program is designed according to the scheme of the traditional 3-day weekly split:
legs-shoulders;
chest-triceps;
back-biceps. 
Both classic strength exercises and special exercises are used to strengthen the stabilizers and small muscle groups, which play an important role in the reliability of the weightlifter's muscular system.  
A special stretching is planned to recover and relax those muscles that were involved at the end of each session. 

DURATION - 45-100 minutes.


* Training program included in the interactive pdf.

 * Bonus: mobile version.


asymMetrY EXERCISES


The program includes ASYMMETRY exercises that are performed with an unevenly loaded bar (example: 5 kg disc on the left end and 10 kg disc on the right end). The purpose of these exercises is to develop coordination and strengthen the stabilizing muscles. Besides improving mechanics this also places more tension on the targeted muscles making it highly effective for hypertrophy training. Also this method will improve coordination and motor control.

 DISTRIBUTION OF LOAD

The main volume of the program's load is build with the most effective exercises to strength training movements and building functional strength.

The program contains 1 optional technical session for “activating the muscle memory”. 


* Recommended for off-season development.


 STRETCHING ROUTINE

Training requires mobility, neuromuscular control, and power production. Specialized stretching routine after each bodyduilding session will speed up recovery. Target stretching increases muscles flexibility and provide joints optimal range of motion. It can prevent muscle soreness and promote faster recovery between workouts.


NOTE: for personal use only. 

NOTE: training programs are non-refundable.

POWERED BY TRAINHEROIC


The WEIGHTLIFTING BODYBUILDING online training program also can be delivered by TrainHeroic, the premiere perfomance app. My programming with video exercise instruction and workout tracking will be right in the palm of your hand.  



THIS PROGRAM IS GOOD FOR:


✔ beginner, intermediate and advanced male/female lifters; 


 ✔ weightlifters and functional fitness athletes during the off-season or transition period; 


 ✔ athletes who want to strengthen main muscle groups.


FAQ

  • How many days per week is the training?

    You can plan workouts in few ways:
    1. If you want to rest from Olympic lifts and dynamic work, plan your sessions on Monday, Wednesday, Friday – this waу you will have a recovery day before each session.
    2. If you want to stay tuned on light technical work, plan your main sessions Monday, Wednesday, Saturday and weightlifting training on Thursday. This will be the best way of training load distribution.

  • Can I combine it with other types of training?

    We don`t recommend to combine this program with others training programs. Program's effectiveness largely depends on sleep, nutrition, and recovery. Train smart, get enough rest.

  • Will this program prepare me for the competition?

    WEIGHTLIFTING BODYBUILDING isn’t a program that should be used to get ready for a competition. If your goal is to compete,I recommend to continue training using my competition training program.

  • Will this program help me to gain muscles?

    Yes, it can help with this. For this we recommend to use additionally our nutrition program. Find special offer HERE.

  • What type of equipment is needed for this program?

    Barbell and Bumper Plates
    Squat Rack
    Incline Bench
    Collars
    Straps
    Shoulder Activation System
    Pull up bar
    Kettlebells
    Plyometric Box (approx. 20-24 Inch)


OLY SET




CLEAN CYCLE




JERK CYCLE