According to this training plan, you will perform deadlift exercises only 3 times a week:
Mon: Training
Tue: Day-off
Wed: Training
Thu: Day-off
Fri: Training
Sat: Day-off
Sun: Day-off
It is asked that you follow a straightforward pattern of one day on, one day off to allow your body a day to recover between bouts of training.
PROGRESSION BREAKDOWN
PROGRESSION BREAKDOWN
The volume (in terms of sets of deadlifts) increases over the first few weeks and peaks in weeks 7 and 8, following an inverted U-shape.
The peak % of 1RM climbs from 75% of 1RM in week one to 102.5% (your new max attempt) in week 13.
Session 2 provides a low intensity Olympic weightlifting load weekly to provide technical training and muscle memory support.
PROGRAM UPDATE
PROGRAM UPDATE
We want you to have access and the best possible training experience. That's why my team has been hard at work on an updated DEADLIFT version for all your needs!
Here’s what’s new in this program:
NEW! Interactive video library;
NEW! Pre and post-workout stretch;
NEW! Detailed special warmup;
NEW! Supplementary exercises to attack your weak points;
NEW! More exercises to strengthen your core;
NEW! Strength Training Reps and Sets Schemes;
NEW! Truly interactive design;
NEW! Mobile version for greater viewer experience even on small screens.
Awesome programming, not too intense but effective. I’m at week 5 and already seeing my deadlift improve, mentally and physically. I recommend for anyone looking for an effective program
J
Jay Reyes
Percentages a little too high...
I haven't been able to get through the first block because the prescribed deadlift percentages are too high. There is no way I'm hitting 85% for reps at week 2 or 3. The exercise selection otherwise makes sense. This is coming from the perspective of a class 1 powerlifter. I'm going to restart the program taking 50lbs off my 1rm for the first 2 blocks.
Hi!
Thanks for your reply!
Yes, it is possible that this load can be too intensive. From our perspective athlete start this cycle when he is in normal shape (around 80-85%) of his readiness.
Of course it is smart move to scale down the load if needed and stay at the optimal intensity.
Once again thank for reaching us and feel free to contact again if needed!
Good luck!
i
ivan salvatierra
Great program
Great program to increase PR's. I was stuck for a while and this program helped me increase my PR by 20 lbs easily after 12 weeks.
It's always rewarding to see our athletes achieve their fitness goals and make progress. Keep up the fantastic work, and if you have any more feedback or need assistance with anything else, feel free to reach out. Happy lifting!
R
Riccardo Sandonà
Deadlift 2.0
Perfect training to perform new personal best in deadlift and also nice for athlete who need to develop strenght during off season or in pre season
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.
Do I need a new Olympic Deadlift program if I trained according to the Deadlift 1.0 program?
The answer is yes, 100%! Deadlift only program is a completely new program. This deadlift cycle 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 best deadlift program is designed to be 3 days per week. We do not recommend training 3 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 increase deadlift 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 to wear weightlifting shoes during this deadlift program pdf, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
Purchased this program a few weeks ago. Just getting started and moving along..ha kind of! By following the program, it’s going to be link I’ve been missing out on. Excited today see how everything goes, wish me luck!
The pull and squat program improved my strength and movement patterns. At the end of the program I got new PRs in deadlift, back squat, front squat and overhead squat! I'm a 37 year old mom, and my legs have never looked better. Thank you Torokhtiy!
There are a lot of variations of snatch, some are familiar some are not. Different weight percentages helps me to being aware of technical issues and fix them.
The program is absolutely fantastic for anyone who wants to improve their lifting in a structured way while learning how to incorporate the gymnastics and metcon aspects into the trainning. I am on week 3 and gaining so much more confidence particularly in the snatch positions with each session. I really appreciate the warm-ups and mobility drills that always take care of the nagging little tight spots/help feel the body ready to lift. My only regret is that I have not started sooner!
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
<div class="dynamic-checkout__content" id="dynamic-checkout-cart" data-shopify="dynamic-checkout-cart"> <shopify-accelerated-checkout-cart wallet-configs="[{"name":"shop_pay","wallet_params":{"shopId":18060489,"merchantName":"Torokhtiy Weightlifting"}},{"name":"amazon_pay","wallet_params":{"checkoutLanguage":"en_US","ledgerCurrency":"USD","placement":"Cart","sandbox":false,"merchantId":"AOIHXY15MESAM","productType":"PayAndShip","design":"C0002"}},{"name":"paypal","wallet_params":{"shopId":18060489,"countryCode":"US","merchantName":"Torokhtiy Weightlifting","phoneRequired":false,"companyRequired":false,"shippingType":"shipping","shopifyPaymentsEnabled":true,"hasManagedSellingPlanState":null,"requiresBillingAgreement":false,"merchantId":"4LEV9AGM2PRU6","sdkUrl":"https://www.paypal.com/sdk/js?components=buttons\u0026commit=false\u0026currency=USD\u0026locale=en_US\u0026client-id=AfUEYT7nO4BwZQERn9Vym5TbHAG08ptiKa9gm8OARBYgoqiAJIjllRjeIMI4g294KAH1JdTnkzubt1fr\u0026merchant-id=4LEV9AGM2PRU6\u0026intent=authorize"}}]" access-token="3aac887295b7f70c4c519bacb0e2d104" buyer-country="US" buyer-locale="en" buyer-currency="USD" shop-id="18060489" cart-id="23e4ab8cfc77a158ffe9a5f10df3c563" > <div class="wallet-button-wrapper"> <ul class='wallet-cart-grid wallet-cart-grid--skeleton' role="list" data-shopify-buttoncontainer="true"> <li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li><li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li><li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li> </ul> </div> </shopify-accelerated-checkout-cart> <small id="shopify-buyer-consent" class="hidden" aria-hidden="true"> One or more of the items in your cart is a recurring or deferred purchase. By continuing, I agree to the <span id="shopify-subscription-policy-button">cancellation policy</span> and authorize you to charge my payment method at the prices, frequency and dates listed on this page until my order is fulfilled or I cancel, if permitted. </small> </div>
Choosing a selection results in a full page refresh.
