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Weight Lifting Program for Women

12-week olympic lifting program for women, made up of 5 sessions per week. Main goal is competition preparation or hitting new PR in Snatch and C&J.

Designed by an Olympian and approved by TOP professional athletes.
¥6,600
¥6,600
Shipping calculated at checkout.
¥6,600
¥6,600
  • Specialized training for female weightlifters!
  • Specialized training for female weightlifters!
  • Specialized training for female weightlifters!
  • Specialized training for female weightlifters!

DESCRIPTION OF TRAINING PERIODS

DESCRIPTION OF TRAINING PERIODS

Weight lifting plan for women consists of 3 periods.

GENERAL PREP (week 1-4)

Preparation, based on accessory exercises including GPP, to strengthen and prepare the body.

SPECIAL PREP (week 5-8)

Preparation, aimed at building a base for a new result, through stressful work in complexes.

PR TIME (week 9-12)

The main task is to preserve and increase the level of speed and power.

MY ATHLETES ON SOCIAL MEDIA

PROGRAM DETAILS

PROGRAM DETAILS

  • 12 weeks + 2 bonus weeks
  • 5 days / week
  • 45-120 minutes per session
  • 50+ specific exercises
  • Primary focus on Olympics Lifts 
  • Full access to all training content

NEED A FULL TRAINING CYCLE?

Comprehensive 12-week prep for competitions!

FEEDBACK

The following is just a sample of the many positive feedback I have received from athletes who completed this program.

"This is an incredible program for all levels! The methodology behind it will change your weightlifting game"

"Absolutely love it! PRs on both my competition lifts"

STEP-BY-STEP VIDEO INSTRUCTIONS

STEP-BY-STEP VIDEO INSTRUCTIONS

The workouts include everything you need:

  • warm up set for muscle activation and prehab, including static stretching; 
  • cooldown routine with specific exercises that target muscles in different ways;
  • 78 video instructions on how do each exercise properly so they're effective!

LOAD PROGRESSION

LOAD PROGRESSION

Depending on the period of preparation, the ratio of loads between the groups of exercises changes in waves. 

  • Week 1-8 be ready perform hard work in complex and strength exercises. 
  • Week 9-12 be ready to shift to snatch and Clean and Jerk exercises.
  • Focused sessions that lead to personal records!
  • Focused sessions that lead to personal records!
  • Focused sessions that lead to personal records!
  • Focused sessions that lead to personal records!

PRICING

12 Weeks

WOMEN WEIGHTLIFTING 2.0

WOMEN 2.0

¥6,600

12 Weeks

WOMEN 2.0 + NUTRITION

WOMEN 2.0 + NUTRITION

¥8,600 ¥11,500

  • Program Length:
  • 12 Weeks
  • 12 Weeks
  • # of Programs:
  • 1
  • 2
  • Additional Programs:
  • -
  • Nutrition
  • Workout Tutorial Videos:
  • ✔
  • ✔
  • LifeTime Access:
  • ✔
  • ✔
  • Discounted Price:
  • -
  • 26% OFF

OUR OLYMPIC WEIGHTLIFTING PROGRAMS

  • PROGRAM

  • Main Goal

  • Short Description

  • Athlete Level

  • DURATION

  • PRICE

  • WOMEN 2.0

  • Competition preparation or to hit new result

  • The most fundamental and total prepare for competitions, long workouts, a lot of volume and intensity, a lot of accessory lifts.

  • ADVANCED (Intermediate - high)

  • 12 weeks 5 workouts per week 60-90 min

  • ¥6,600

  • MORE INFO

  • Intenso

  • Competition preparation or to hit new result

  • Іntensive and shortened cycle. A lot of heavy triples, doubles, and singles to spike to really push your limits. Wave loading relying primarily on the competition lifts.

  • ADVANCED (Intermediate - high)

  • 7+1 week 5 workouts per week 60-90 min

  • ¥6,600

  • MORE INFO

  • OLY WOD

  • Competition preparation or to hit new result

  • Amateur program, every session focused on Snatch or Clean or Jerk, less exercises in program.

  • AMATEUR (Low - intermediate)

  • 12 week 3 workouts per week 45-90 min

  • ¥6,600

  • MORE INFO

  • Master Diesel

  • Competition preparation or to hit new result

  • Optimized volume, less shock loads, more recovery. Get new result while refining technique.

  • MASTERS (Low - intermediate)

  • 9+1 week 4 workouts per week 60-90 min

  • ¥6,600

  • MORE INFO

  • Beginner

  • Foundational program

  • Learn and improve technique, build foundtion in strength & power.

  • BEGINNERS (Low)

  • 4 week 3 workouts per week 60-80 min

  • ¥3,700
    ¥6,600

  • MORE INFO

Customer Reviews

Based on 5 reviews
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M
Mimmo Annese

WOMEN 2.0

J
Jasmina Radujko
Super Programm

That Program is great. Every next Day you see progress. You never feel overtrained and inflammation of muscle. It is also super easy to follow with all explanation you need. I love it.

V
Volodymyr Zinchenko

WOMEN 2.0

K
Kate Burt

10/10 and great video library

j
jesicca

After a challenging 12-week program, I'm entering the competition platform and am thrilled to have added 5kg in my Snatch! Also improve my overall total! Thanks Alex and Team!

MEET YOUR COACH

MEET YOUR COACH

After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.

My best competition results are:

200 kg in Snatch (video)

240 kg in Clean & Jerk (video)

HOSTED OVER 300 SEMINARS WORLDWIDE

HOSTED OVER 300 SEMINARS WORLDWIDE

I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.

I've had a hand in guiding over 10,000 athletes on their weightlifting journey.

It's an honor to be able do this!

More about our story is here.

PROGRAM UPDATE

PROGRAM UPDATE

We are constantly updating our best-seller program FEMALE WEIGHTLIFTING to improve your weightlifting experience. 

Here’s what’s new in the men's weightlifting program:

  • NEW! Interactive video library 
  • NEW! Pre and post-workout stretch 
  • NEW! Detailed special warmup 
  • NEW! + 20 % of special and auxiliary exercises
  • NEW! Optimised load
  • NEW! Easy to navigate design 
  • NEW! Mobile version

FAQ

Do I need a new Female 2.0 program if I trained according to the Female 1.0 program?

The answer is yes, 100%! Weight training program for women is a completely new program. This training program is unique, fun, and add a different stimulus each week. We are implementing hypertrophy, power, and absolute strength to keep you healthy while building strength, athleticism and improving your lifts.

How frequently should I train?

This strength training program for women is designed to be 5 days per week. We do not recommend training 4 days in a row. On your rest days, try to plan recovery activities, such as massages, or sauna.

Can I combine it with other types of training?

We do not recommend combining this womens weight lifting plan with other high-intensity workouts. You can add, at your discretion, recovery activities to develop flexibility and mobility, as well as short (up to 30 minutes) low-intensity cardio work (walking, rowing, swimming). Be sure to plan one full day off in each weekly cycle. The weight lifting routine for women effectiveness largely depends on your responsibility when it comes to the training process, sleep, nutrition, and recovery. Train smart, get enough rest.

Is it necessary to train in weightlifting shoes?

We highly recommend you wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.

What equipment do I need for the weight training routine for woman?

What if I have more questions?

Please contact us at direct@torokhtiy.com