This is a 12-week program with four training days per week.
This program includes a general and special warm-up routine that will help your muscles prepare for the activities ahead. Plus, every fourth workout is optional and features olympic lifts for even more metabolism-boosting benefits!
Each week of programming will help you build confidence in the basics and then move on to more advanced techniques.
CAN YOU STILL GET STRONGER AFTER 35?
Yes, With Master Strength!
TRAINING GOALS
TRAINING GOALS
It's perfect for Master's athletes who want to work on:
developing muscle strength;
extra training stimulus during the off-season;
looking for deloading from intensive Olympic lifting programs.
L’allenamento non ti produce lo stress necessario e percepibile alla massa muscolare
Si notano peggioramenti prestazionali ed estetici
Thanks for the feedback! We used classic linear overload progression in this program and gave some freedom to lifters to take in account age factor, taking into account the extended recovery duration of master athletes.
Considering the specifics of adaptation and recovery of the Master’s athletes (35+y.o.) the load structure is optimized:
1. The total volume is reduced;
2. Emphasis on high-quality warm-up and post-workout stretching;
3. The shock load in squats in pulls is minimized to reduce stress on the knees.
In case you fell you need more volume or intensity, you can customize you plan. Feel free to contact, if you need any help with this.
j
joaquim COSTA
Best program for Master's Strength recover
After a very long period (40 years) of no practicing, I am back!
This program is the best suited for me.
M
Michael Duarte
Great program
I love it
J
Jose Galan
Fun and effective
The exercises are very varied, which makes the sessions enjoyable. In general the sessions take about 60-75 minutes, which is a good thing because you don't need a lot of time to do them.
For me it was great. It's been years since I've done bench presses. And my RM went up by 15 kg. As for the squat and deadlift, it went well but not as well as the bench press. But I improved my marks a bit.
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.
We do not recommend combining this 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 wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.
Yes, Master Strength Program will be effective for both genders - male and female as well.
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.
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)
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
The program has been Awesome! Really enjoy the variety of exercises and drills to improve Weightlifting performance!
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