An 8-week mobility program for masters olympic weightlifting is a great idea. It will give your body the necessary time to adapt to the new demands of lifting weights. You can start it at any point during your training cycle, but most experts recommend starting with the first two weeks and then gradually increasing the amount of time spent on each phase until you reach your goal.
The main reason why I think this is a good idea is because it allows you to get used to the movements before you actually lift them. This way, when you finally do start lifting weights, they are already familiar and comfortable. Of course there’s no need to rush yourself into doing something that might not even work out well for you!
It is also important to note that you don’t have to spend all eight weeks working on one movement. For example, if you want to focus on flexibility instead of strength, you could split up the program so that you did some stretching exercises in between your other workouts.
As always, make sure to follow the guidelines above and if possible try different types of stretches such as yoga or pilates. These have proven to be very effective at increasing your range of motion. Also stay away from static stretches (holding a muscle in a lengthened position for an extended period of time) before training as these can actually decrease your power.
Another thing you can do is include any exercises that engage the muscles you’ll be using in your chosen sport and train them directly, such as squats for olympic weightlifting or pull-ups for rock climbing. I highly recommend this if your goal is to get flexible enough to perform muscle ups because it will give your entire body a much better range of motion.
Best of luck and happy training!
An 8-week mobility program for masters olympic weightlifting is a proven and time-tested mobility program. Incorporating these exercises into your current routine is easy if you follow the advice above. In addition you can find more information on the internet.
Thanks for reading!
The information you read in this article contains a portion which was taken from Ben’s book Mobilize. If you really want to become flexible I recommended that you check it out.
Would You Like to Learn How to Be More Flexible?
Signup now and I’ll show you how to become more flexible and improve your physical well-being! I respect your privacy. I’ll never share your information without your permission.
Sources & references used in this article:
Effects of 8-week home-based yoga and resistance training on muscle strength, functional capacity and balance in patients with multiple sclerosis: A … by SS Hosseini, H Rajabi, MA Sahraian… – Asian Journal of Sports …, 2018 – asjsm.com
Effects of 8-Week Jump Training Program on Sprint and Jump Performance and Leg Strength in Pre-and Post-Peak Height Velocity Aged Boys by T Uzelac-Sciran, N Sarabon… – Journal of Sports Science & …, 2020 – ncbi.nlm.nih.gov
Neuromuscular adaptations during combined strength and endurance training in endurance runners: maximal versus explosive strength training or a mix of both by RS Taipale, J Mikkola, V Vesterinen… – European journal of …, 2013 – Springer
10 Tips to Smash Through a Training Plateau by S McArthur – breakingmuscle.co.uk
Mixed maximal and explosive strength training in recreational endurance runners by RS Taipale, J Mikkola, T Salo, L Hokka… – The Journal of …, 2014 – journals.lww.com
Effects of physical conditioning on lipids and arachidonic acid metabolites in untrained boys: a longitudinal study by AT Stergioulas, DK Filippou – Applied physiology, nutrition …, 2006 – NRC Research Press
Specificity and transfer of lower-body strength: influence of bilateral or unilateral lower-body resistance training by BB Appleby, SJ Cormack… – The Journal of Strength & …, 2019 – journals.lww.com
THE EFFECT OF STRENGTH EXERCISES ON VERTICAL JUMP IN HANDBALL PLAYERS WITH AGES BETWEEN 15 AND 17 by MS Erzeybek, I Gülmez – European Journal of Physical Education and …, 2020 – oapub.org
Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners by J Mikkola, V Vesterinen, R Taipale… – Journal of Sports …, 2011 – Taylor & Francis