The average person measures their life by events that everyone can understand, like a birthday or a new calendar year. Other milestones include graduation from high school, marriage and other significant occasions. In the sports world, things are arranged differently. Two concepts are central to the life of a professional sportsperson: the calendar of competitions and periodization. The athletes dedicate themselves to their careers and live from one competition to the next. These intervals can range from a few weeks to several months or years, depending on how high the athletes are.
The Olympic cycle is one of the longest and most important training periods for athletes at the level of national teams. The Olympic cycle lasts four years. This may seem like a long time to some beginners. However, there are weightlifters in history who have been able show their best sports results for 3 or 4 Olympic cycles, and won medals.
Pyrros Dimas, a Greek, is today the most-titled athlete: he’s crowned three times as Olympic champions (1992, 1996 and 2000) and won a bronze medal at the Athens Games in 2004.
My team and I launched the MALE Competition Program four years ago. It was at that time the core of my training in the national team. Time has proven that this was an excellent program with a high level of effectiveness, and it reached over 2000 athletes in 4 years.
We are proud that they were amateurs, national and international athletes. We received many positive feedbacks during this time period about new competitions, medals, and personal records.
During these four years, we also gathered the opinions of our athletes and learned how to make the programs more visually appealing. We have also worked on mobile versions, and substantially expanded the video library.
This was the basis for creating the new product, MALE 2.0 Competitive Program. It brought together many new features and improved.
What is MALE 2.0?
It is still 12 weeks long, as we feel that this time period is optimal for reaching a personal best or a peak in competitive form. Each of the three periods lasts for four weeks and is dedicated to a specific task.
The goal of the general preparatory phase (weeks 1-4) is to improve the athlete’s capacity to lift heavy loads. The combination of different methods is used to develop maximum and explosive power, strength endurance, as well as a variety of press exercises for flexibility and coordination. The volume of the total training is high and the intensity medium. This means that athletes are often forced to train with incomplete recovery. It is acceptable at this stage.
The athlete will develop a special base and power for a new performance. This period is characterized by high volume, intensity and stress loads.
Competition (weeks 9-12). Power and special loads will decrease. Intensity in snatch, clean and jerk will increase. It is the athlete’s job to be in peak condition by the date of competition, and to recover mentally and physically.
The MALE 2.0 program is also improved in terms of its methodological approach:
We include a special warm-up that takes into consideration the details of the training period, as well as the main focus of each session.
The number of exercises has increased by over 20%. The athletes’ clarification questions have been a major factor in developing the base.
The main loads have been optimized and a simplified scale of RPE (ratings of perceived effort) has been applied to several auxiliary exercises.
This program features my weekly video instructions and recommendations.
The program is now more interactive and adaptable. The program contains videos that teach you how to do exercises. The videos are accompanied by text to help you understand them better.
There are two versions of the MALE 2.0 software:
You can also print the PDF and use it during your sessions.
Mobile-friendly version for viewing on any device.
As a conclusion, I would like to state that the MALE 2.0 program was developed jointly by my team and torokhtiy_gang.
It will not only bring you pleasure with an accessible and effective program, but also the satisfaction of reaching your athletic potential.
You are invited to join me on this 12-week journey for building strength and pursuing your weightlifting goals!
Thank you, Oleksiy Torokhtiy.Related Articles:
Welcome to MASTER DIESEL
Welcome to LEG KILLER
TRANSITION PERIOD
How to return to training after a QUARANTINE
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