The 12-week weightlifting routine for women consists of 3 mesocycles (4 weeks each). This program is designed for a full comprehensive preparation for Olympic weightlifting competitions. Certain goals and tasks are set for each period in order to bring the athlete up to the peak of their preparedness for the competition, step-by-step.
Weight lifting plan for women consists of 3 periods.
GENERAL PREP (week 1-4)
The main objectives of the female olympic weightlifting are improving the general and supporting physical development of athletes, increasing the functional systems’ capacity, various technique drills, and working out the elements and phases of competition exercises.
SPECIAL PREP (week 5-8)
This period of the weightlifting program for women is intended to provide a high level of preparedness for competition activity by increasing the amount of special preparatory and competition exercises. The training program is focused on the development of power-speed skills, coordination, and special endurance, building on the foundation created during the previous period. More attention is paid to working out the competition technique.
COMPETITION (week 9-12)
The main task here is to maintain and improve the level of special preparedness. Plenty of single high-intensity reps in SNATCH and CLEAN&JERK together with gradually reduced volume in other special exercises helps to bring the athlete to their peak for competition day.
MY ATHLETES ON SOCIAL MEDIA
PROGRAM DETAILS
PROGRAM DETAILS
Duration: 12 weeks (60 workouts)
For level: Intermediate and Advanced
In addition: Detailed description of each period
Primary focus on Olympics Lifts
Full access to all training content
NEED A FULL TRAINING CYCLE?
Comprehensive 12-week prep for competitions!
GOOD FOR
GOOD FOR
Intermediate and advanced weightlifters.
Athletes who want to increase explosive strength and develop Olympic weightlifting technique.
My favourite program is the Female training program - I found it very interesting a a good challenge - good preparation for competitions! I very much hope there will be a new version of this program to try soon!
T
Tracy Poches
Female weightlifting program
I'm on week 7. It's killing me, but my lifts are getting stronger and more efficient.
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Rose Rosete
Excellent
Terrific program. Simple program to follow. Great video I struction. It is also fun.
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Monica Ross
The best!
Started this program about 7 weeks ago. I’m seeing muscle gain and increasing weight on the barbell. This program is perfect!
T
Tiziana Paonessa
Great Program
It really helps you work on technique and your strength, I’m enjoying this program.
MEET YOUR COACH
MEET YOUR COACH
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.
This strength training program for women is designed to be 5 days per week. We do not recommend training 4 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 womens weight lifting plan 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 weight lifting routine for women 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 wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.
What equipment do I need for the weight training routine for woman?
No, WOMEN 2.0 is not a continuation or an add-on to WOMEN 1.0. They BOTH are standalone programs, but WOMEN 2.0 has been enhanced with new features and improvements.
I’ve already completed WOMEN 1.0. Should I take WOMEN 2.0 as well?
Definitely worth taking! WOMEN 2.0 has some cool new features and improvements.
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)
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