🔝 Unlock Your Strongest Lift in 14 Days!
Diop Coaching
Weightlifting, Olympic Lifting📝 What Is This Program?
This 2-week Olympic Weightlifting tapering plan is scientifically designed to help you hit PRs when it matters most! You’ll reduce fatigue, optimize recovery, and peak for competition day with** precise volume and intensity adjustments.**
🔹 Built for competitive lifters & serious athletes
🔹 Tried & tested with national-level weightlifters
🔹 Customizable based on your current strength levels
🔹 No guesswork – just results!
✅ Feel fresh, explosive & competition-ready in 14 days!
🔥 Why This Program Works
💪 Power Through Smart Tapering
Tapering isn't about doing less – it's about doing it right! This plan ensures peak performance at the perfect time.
🧠 Mental Toughness Training
Your mindset on the platform matters! Develop elite-level focus & confidence with guided exercises.
📊 Scientifically-Backed Strategy
No fluff, no gimmicks. Just proven tapering techniques used by world-class weightlifters.
📈 Increase Your Max Lifts
Strategic volume reduction + intensity adjustments = PRs when it counts!
⏳ Maximize Recovery Without Losing Strength
Perfect balance of rest & training to keep you strong, explosive, and competition-ready.
A
Ergo Choice
1 x 5:00
Prep 1
B
B1) Band I/Y/T/A 5/5/5/5 B2) Dragon Core Curls 5 B3) Copenhague Plank 25'/25'
C
Snatch
3 x 2 @ 90, 93, 96 %
D
Clean & Jerk
3 x 1 @ 93, 85, 80 %
E
Front Squat
2 x 1 @ 96, 100 %
F
GHD KB Row
3 x 15
G
V-Ups
3 x 10
A
Ergo Choice
1 x 5:00
Prep 2
B
B1) 90/90 Good Morning 5/5 B2) 30" Alternating Pike Leg Lifts B3) 5 per side offset push ups B4) 30" per side kneeling pallof press iso
C
Power Snatch
4 x 1 @ 70 %
D
Power Clean
4 x 1 @ 70 %
E
Clean Pull
3 x 3 @ 105 %
F
General Mobility Flow
1 x 20:00
A
Ergo Choice
1 x 5:00
Prep 3
B
B1) 10 (5/direction) Quadruped Scapular Cars B2) 5/5 Single Arm Downward Dog B3) 20'/20' Bent Hollow Hold w/ Single Leg Extended B4) 5/5 Prisoner Single Leg Good Morning
C
Snatch
3 x 1 @ 80 %
D
Clean & Jerk
4 x 1 @ 93, 97, 100, 80 %
E
Front Squat
2 x 1 @ 85, 90 %
E2M
F
Starddle Sit Ups 10 reps Banded Sots Press/ or I/Y/T 10 or 5/5/5 reps GHD Back Extensions 10 reps
A
Ergo Choice
1 x 5:00
Prep 4
B
B1) Med Ball Thoracic Extension 10 reps B2) Cossack Squats 6/6 reps B3) Shrimp Squats 5/5 B4) Clamshell Side Plank hold 20'/20'
C
Power Snatch
3 x 2 @ 60 %
D
Power Clean + Push Press
3 x 1 @ 70 %
E
Snatch Pull
3 x 2 @ 100 %
F
Free Mobility Flow + Foam Rolling
1 x 30:00
A
Ergo Choice
1 x 5:00
Prep 5
B
B1) Body Weight Man Makers 5 B2) Ballet Squats 10 B3) Scap Pull Ups 10 B4) Yoga Push Ups 5
C
Snatch
5 x 1 @ 95, 97, 100, 85, 85 %
D
Clean & Jerk
3 x 1 @ 85, 90, 80 %
E
Back Squat
3 x 1 @ 80 %
F
Free Mobility Flow + Foam Rolling
1 x 30:00
Luca "Mouss" Diop
Luca is a seasoned strength and conditioning coach with over 5 years of experience. Specializing in Olympic weightlifting, he has helped athletes around the world achieve their maximum potential by refining their technique, building strength, and transforming their mindset. His unique approach is backed by decades of expertise and a deep understanding of what it takes to succeed in weightlifting.
🔥 14 Days to Your Best Performance Ever ✅ Scientifically Designed for Max Strength 📅 Perfect for Competition Prep & PR Attempts
Get 🔝 Unlock Your Strongest Lift in 14 Days!
Luca Fasulo
Amateur Weightlifter & Coach
Verified Athlete"I tested multiple tapering programs, but none gave me the perfect balance of recovery and peak performance. So, I built my own. It changed my competition game completely, and now I use this exact model for my athletes—of all ages and levels—to help them hit PRs when it matters most."
