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
$25.99 $45.90
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
$25.99 $45.90
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
$25.99 $45.90
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
$25.99 $45.90
Beginner 2.0
Foundational program
Learn and improve technique, build foundtion in strength & power.
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.
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?
It's an extremely good program for beginners who are getting to know the discipline. It works very well for people with previous experience in lifting as well.
Went through week one before planned break to feel it out
So I went through the first week before I got on my 2 week break, mostly to feel out the program and make my mind on it.
So, as of now I can say that I do enjoy the volume and the general idea of the plan. It’s very well structured (though I will never be a huge fan of bench presses) and I can clearly see the potential. One note - if you plan to do it with Oly lifting in mind the optional day IS NOT optional for you.
Overall i highly recommend it to build strength foundations regardless of how experienced you are.
I never was able to do a proper snatch because I had fear of going under the bar. This program helped me improve in the technique and build confidence doing the snatch. I was also able to increase the weight. Watch my videos here. https://www.instagram.com/jasonjustlifts/reel/DYUyUqVOkY4/
I made good progress with the lifts in terms of stability and execution. Highly recommended if you already have some experience in the lifts but still have a lot to solidify.
Been wanting a program to help strengthen the overhead position and I've gotten through the 1st session and it feels good. I enjoy the different variations of workouts and its a different pace from me normally working on the snatch and CJ. Definitely looking forward to the rest of the program.
I used the Athletic Performance program to prepare for my fourth triathlon. My muscular endurance improved drastically. I earned a personal best time and third place in my division, my first time placing. Thank you Torokhtiy!
I took advantage of the 2-for-1 promotion and started with the Beginners 2.0 program. I found it excellent; I'm a week away from finishing it and will start the Snatch Masterclass program soon. I'll let you know shortly.That's all for now, thank you for following.
