TOROKHTIY WARM BODY | COLD MIND Meh $5 1 CenRe are a) Sete eee ee a CR ee ede od strength in Olympic weightlifting. LEG STRENGTH’ program has a quite high level of complexity and intensity, thus, basic level of strength preparation is required. It should be noted that there are several different types of squats on different training days ~ such a combination helps to develop strength and increase results ROMO WARE Ly eere Teta TRC eget eo econ | It's highly recommended to start the program with at least intermediate training level, for example, in a few Ses Seem Reet ee Ce Eek a ed eR eR weeks - combined exercises are performed with 50% intensity as a warm-up before SQUATS and one day per Ree oe mn a eee ee) Sneek eae keene memory. Plyometrics is planned 3-4 times in weekly microcycles to build the high-quality basis for the Eade ates seca Se ae ne ee nce cae ST Ne Renee eo easel pal ne ec Ree , ees ae sea) Cen ee eS Oe Par ea ee ne rare oe eee ee Severn TS aoe a eel ‘% from your PR 100:Re are a) WEEK 1 “introductory” ‘Average volume andlintesity Tasks to prepare the neuromuscular apparatus forthe forthcoming shock strength work. “Web came per Grou creas ofthe talning load there ampitude and legand igh volume, average intensity. Gradual increase ofthe training load, exercises with efferent amplitude and impact onleg an Eatin be rover bo create ifieten bared of season ese mace rete pe WEEK 3 "shock" High volume figh ntensy. big aroun of ifs panned fr ths perodin 90-10omsntensty zones because of sight decrease Ofthe number ofits n specl preparatory exercises extremely portant pay special attention to Your recovery. WEEK 4 "tapering" High volume, high intensity. A big amount of lifts is planned for this period in 90-1003 intensity zones because of slight decrease ofthe numberof lifts in special preparatory exercises, I's extremely important to pay special attention to your recovery. WEEK 5 "check" High volume, high Intensity. Since this week's a full lcracycle - work with heavy Weight Is planned for this perio, let Usteview the general level ofthe athlete's preparation. nail the sets over 90% you should rly on your feeling and try to increase the load gradually in order to avoid unsuccessful lifts After completing the program, itis possible to schedule a "max out” BACK or FRONT SQUATS training session, but not earlier than within 7-10 days, tis necessary to have 3-4 training sessions with medium and low intensity, and a small amount of repetitions, during this period, Itis recommended to start the full cycle of preparation for the Olympic weightlifting competition within 10-14 days after finishing this program.ee LCL Ghiha a GrorcaLCL Ghiha a Ree D VIDEO LIBRARYLCL Ghiha a D VIDEO LIBRARYLCL Ghiha BeckLUNCES (RM fC) eee JUMP (15-20%) iteLCL Ghiha JUMP (15-20%) D VIDEO LIBRARYWARM BODY | COLD MIND