5-week weightlifting training program aimed at developing JERK.
Program contains a wide variety of jerk, press, and balance exercises with a high number of repetitions for overhead strength, core training, and squats variation for leg strength. Same time there is a certain volume of Snatch and Clean exercises for “activating the muscle memory".
Designed by an Olympian and approved by TOP professional athletes.
Rational alternation of heavy, technical and recovery sessions, which are balanced by volume and intensity. Еach session is dedicated to JERK specific skills and drills. Duration: 45-100 minutes.
INCLUDES
5 week program (25 sessions included)
Created to develop result in JERK
Provide neuromuscular adaptation
Good for weightlifters and functional fitness athletes
Version compatible for mobile devices
One Time Purchase for #LifeTime Access
OVER 55 EXERCISES
OVER 55 EXERCISES
High variety of auxiliary exercises that are focused on improving overhead, position, core muscles and leg strength. These exercises will help build an athlete’s overall positional strength, which will lead to better numbers and more confidence in the JERK.
optimized structure and distribution of load
optimized structure and distribution of load
The main volume of the program's load is aimed at developing the jerk, but also the program contains sufficient volume in snatch & clean exercises for “activating the muscle memory”.
* Recommended for offseason athletic development
WEAK JERK?
Fix it with 5 weeks of targeted training!
SPECIAL WARMUP ROUTINE
SPECIAL WARMUP ROUTINE
JERK requires maximal mobility, neuromuscular control, and power production. A special warmup routine for mobility and prehab before each session will help to prepare the full body for safe and effective training. It is a combination of auxiliary exercises to prepare muscles, ligaments, and joints.
THIS PROGRAM IS GOOD FOR:
intermediate and advanced male/female lifters;
weightlifters and functional fitness athletes during strength stage;
lifters who are stuck and want to develop result in Jerk.
It’s crazy how this program choose and split the good amount of Olympic mouvement, drill and strength mouvement to put the right focus on the jerk while maintaining activity on other mouvements.
+15 kg on my previous PR, I recommend it !
e
es
Jerk cycle
Great program. Helped me to improve my jerk.
I
Iurii Denysiuk
JERK CYCLE
K
Karen Powell
love it
Great easy to follow , clean and efficient videos and set up. Great program
If the task is to build a base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are off days.
In the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 7 weeks and let you train sparingly with optimal recovery.
Can I combine it with other types of training?
Yes, you can, but 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.
Will this program prepare me for the competition?
JERK CYCLE isn’t a program that should be used to get ready for a competition. After the completion of the training cycle, an athlete can do a MAXOUT session in the JERK to check their current progress. If your goal is to compete, I recommend to continue training using my competition training program.
What type of equipment is needed for this program?
Barbell
Bumper Plates
Squat Racks
PVC
GHD
Rubber bands
Blocks
Kettlebells
Plyometric Box (approx. 20-24 Inch)
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Delivery: Receive your PDF program instantly via email and on our website after a one-time purchase.
Compatibility: 100% online, Accessible on all devices: desktop, tablet, and mobile.
Contents:
Quick navigation to each training session.
Detailed video guides for all exercises.
Specific warm-up, main load, and accessory work for each workout.
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/
