オレクシー・トロフティのインスタグラム(torokhtiy) - 4月26日 03時52分

I am happy to announce the release of my 12-week "FEMALE training
program" on my website. It is designed for a complex full-scale preparation for the Olympic
weightlifting competitions. Each period has its own goals and solves certain
tasks in order to take the athlete to the peak of the physical abilities step-
by-step by the day of a competition. This program is designed regarding the
physiological and psychological characteristics of the female body, that
affect the nature and dynamics of the training process.
In the first part of the PREPARATION PERIOD, the amount of work
in auxiliary PRESS exercises is 10-15% bigger in comparison to the MALE
program due to the fact that women have a disproportion in realization of
strength of the upper and lower body limbs. In this period, the volume of
PULLs is increased by 7-9%. The portion of SNATCH and CLEAN & JERK lifts in 90% zone is
increased in the FEMALE training program in comparison to the MALE
training program. This approach is connected with the psychological
stability of the female nervous system under stress and competition.
Therefore, heavy lifts are planned in the program starting from the second
part of preparation period in order to go through the full preparation and
adaptation.

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