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
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
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.
Started applying the drills 1 week ago and am amazed by the extensive detail of the mobility procedures. Only change I would suggest is to have a separate specific platform for starting the videos instead of having to start them individually every time.
I have dipped my toes into olympic lifting for a while. Finally I have a structured program which I feel I can run through a couple of times. I feel my techniques have improved and actually my squat (back and front) have improved significantly by more than 15%. Additionally my trunk is much more stable and I am more aware of how I move during the lifts. Really recommend this for everyone who loves throwing around barbells.
This is the club where we unite as a community,
learn to overcome our weaknesses, and develop ou...
I appreciate you providing me the chance to learn from you.
Additionally, this club helps us become more confident. I'm becoming better, and I have a lot more confidence now than I had.
I develop my discipline. I'm becoming encouraged by this club since we're supporting one another.
I'm currently reading the Snatch master class PDF. I'm having a great time with a practical.
I always value your counsel and advice. Your tiny hints could help us improve our lift. And it’s improving a lot.
You might need to work with lower % the first week, the power exercises squat, deadlift and pulls are not that frequent
You may need to add some auxiliary work, and maybe add some technique the weeks that you don’t snatch
I am enjoying that I feel fresh
Hi! Thanks for your feedback.
Any training plan is not dogma - just an action manual.
So it is smart to adapt it to individual needs.
It's the program that made me more Interested with Torokhtiy. I am starting OLY WOD after my vacation. I want to give this program My full attention rather than trying to look for a Gym during my vacation.
I started actively weightlifting 4 years ago. After 2 years I started to feel uncomfortable in my lower back and suffered from tight hips. I stopped for a year due to other life events and to try something different. After a long hiatus I missed the feel of getting under the bar again but couldn’t find a program I felt would be suitable for me. Until I found WL4FF, the exercises really help avoid any low back pain or tight hips, and I’m feeling great after each lifting session. If you have experience Weightlifting you will definitely enjoy this program. 💪
The group chat helps me stay motivated and focused on my goals
I find the form-checks and the coaches’ comments very helpful
for improving my technique and learning by watching the advice given to others.
It’s inspiring to interact with Oleksiy. He’s always available,
and I really like the way he corrects and explains things, making everything clearer!!!
I’d definitely recommend joining Torokhtiy Club,
especially for those who want to improve not only as athletes but also as coaches.
Being in touch with various athletes and coaches and seeing many mistakes and visual corrections made by Oleksiy and Sergey.
The answers and explanations are great, simple and user friendly.
It is very cool when Oleksiy motivates everyone and praises or corrects.
Feedback on lifts are very helpful, makes me understand more and see mistake myself as well.
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