This is a 12-week program with four training days per week.
This program includes a general and special warm-up routine that will help your muscles prepare for the activities ahead. Plus, every fourth workout is optional and features olympic lifts for even more metabolism-boosting benefits!
Each week of programming will help you build confidence in the basics and then move on to more advanced techniques.
CAN YOU STILL GET STRONGER AFTER 35?
Yes, With Master Strength!
TRAINING GOALS
TRAINING GOALS
It's perfect for Master's athletes who want to work on:
developing muscle strength;
extra training stimulus during the off-season;
looking for deloading from intensive Olympic lifting programs.
L’allenamento non ti produce lo stress necessario e percepibile alla massa muscolare
Si notano peggioramenti prestazionali ed estetici
Thanks for the feedback! We used classic linear overload progression in this program and gave some freedom to lifters to take in account age factor, taking into account the extended recovery duration of master athletes.
Considering the specifics of adaptation and recovery of the Master’s athletes (35+y.o.) the load structure is optimized:
1. The total volume is reduced;
2. Emphasis on high-quality warm-up and post-workout stretching;
3. The shock load in squats in pulls is minimized to reduce stress on the knees.
In case you fell you need more volume or intensity, you can customize you plan. Feel free to contact, if you need any help with this.
j
joaquim COSTA
Best program for Master's Strength recover
After a very long period (40 years) of no practicing, I am back!
This program is the best suited for me.
M
Mike
Great program
I love it
J
Jose
Fun and effective
The exercises are very varied, which makes the sessions enjoyable. In general the sessions take about 60-75 minutes, which is a good thing because you don't need a lot of time to do them.
For me it was great. It's been years since I've done bench presses. And my RM went up by 15 kg. As for the squat and deadlift, it went well but not as well as the bench press. But I improved my marks a bit.
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 do not recommend combining this program 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 program's 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 program?
Barbell and Bumper Plates
Squat Rack
PVC
GHD
Shoulders activation system
Lifting straps
Rubber bands
Blocks
Kettlebells
Plyometric Box
Can women do this program?
Yes, Master Strength Program will be effective for both genders - male and female as well.
Nothing to say about the excercise but it’s a bit anowing to not have a way easy follow the plan with out moving from the pdf to the links, and having to create myself all playlists, I think you can create playlist allready set for the users
If you’re into weightlifting, this program is a great choice. It’s especially good if you want to focus on general weightlifting sessions. The weekly volume is well-balanced between harder and more moderate training days. I’m really enjoying the process and can already feel a lot of progress.
I love this manual! I’ve learned new, efficient exercises to work through mobility for specific barbell movements. The layout, the videos and explanation of exercises are also really great! Thank you! Very happy I bought this.
This is a really good program and package. there are so many lessons to glean from this program: not just the weight or volume, but the intensity, commitment and willingness to give everything to succeed. "Uncle Rus" also shows how to perform the accessory exercises very well. top marks and well done to the team at Torokhtiy Media
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/
