Тренировался сам. Проверяем результат. Тяжелая атлетика 🏋🏽‍♀️

🏋🏽‍♀️🏋🏽‍♀️ GENERAL PLAN: t.me/weightlifting_school_bot 🏋🏽‍♀️ TRAINING WITH ANDREY: https://forms.yandex.ru/cloud/6862859... ✈️ FREE TELEGRAM GROUP: https://t.me/WLmagicOPEN ❤️ DONATIONS (we'll share with Alexander): https://pay.cloudtips.ru/p/0c5b8b7a Is it possible to achieve a good level of weightlifting by training independently? In this episode, we meet Alexander, a former firefighter who was passionate about fitness, then powerlifting, and for the last four years, weightlifting. He spent several years independently studying weightlifting, creating his own programs, and training without a coach. Now it's time to see how effective this approach has been. We explore his technique, training process, and preparation system, and show which changes can yield results during your very first training session together. Why you shouldn't think in terms of exercises, how to set the right movement goals, why you should analyze your technique on video, and why sometimes just one change is enough to improve your personal best. 00:00 - Introducing a new project participant We meet Alexander, a former firefighter who, after training in fitness, took up powerlifting, then weightlifting on his own, and trained for several years without a coach. 03:27 - Analysis of his current training system We discuss Alexander's program, training volume, session duration, and the mistakes he makes in independent training. 7:04 - Snatch We check technique, look for weaknesses, and analyze the first attempts. 10:13 - Don't think in exercises, think in physiology Why exercise alone doesn't solve anything. It's important to understand what adaptation you're trying to achieve and what motor task you're training. 11:58 - Adjusting the Snatch Start We correct the starting position and explain how small changes affect the barbell's movement. 2:23 PM - Snatch Record We check whether we were able to implement the changes immediately during training. 6:57 PM - Posterior Flexibility Test We evaluate mobility and discuss how it affects technique. 9:20 PM - Former Firefighter Alexander talks about his previous work. 11:54 PM - Clean and Jerk We analyze the clean and jerk technique and look for reasons for loss of power when accelerating the barbell. 26:01 - How to Eliminate the Pause in Acceleration of the Barbell in the Jerk The problem lies in the motor task the athlete sets for themselves. 28:56 - Your Own Coach Where Alexander gets his information, how he creates programs, and what mistakes are most common among self-trained athletes. 36:28 - Lack of Flexibility. Test We test the limitations of the posterior chain muscles and discuss ways to overcome them. 42:22 - To Deadlift More, Just Increase Your Squat Why additional deadlifts aren't always necessary if the problem can be solved by developing leg strength. 43:34 - Jerk Record Attempt We see if we can break the best result, which was previously only achieved in the split jerk. 44:29 - Alexander's Weight and Weight Category We discuss the influence of body weight on athletic performance. 46:17 - Does Alexander watch his diet? A discussion about diet and bodyweight. 48:12 - Never done two max-out exercises in a workout. We discuss why this training plan can be more effective than traditional high-volume training. 48:45 - Max-out Front Squat We test an athlete's strength potential after their main workout. 56:47 - Front and Back Squats for Weightlifting What are the differences between front and back squats, what tasks they solve, and when each exercise is truly beneficial. This episode will be useful for anyone who trains independently, wants to progress faster in weightlifting, and learns to analyze their workouts not by the number of exercises, but by the physiological adaptations they elicit. Watch a 110 kg bench press and a proper warm-up before a heavy set. Learn how to prepare your muscles for strength training in the gym. In this video, you'll see the complete process of preparing for a serious bench press. We demonstrate how to warm up in the gym to effectively engage the target muscles and minimize the risk of injury. This video will be useful for those who want to perfect their 110 kg bench press technique and see athletes at work. In addition to training, we're looking for a new participant for online training sessions and future filming. If you're interested in strength training with like-minded people, watch how we work in the gym and see our approach. Subscribe to the channel for weekly exercise reviews and let us know in the comments if you'd like to join our training sessions.