This book is a great way to improve your mental preparation. That's where Competition Day-X comes in. This manual is full of insights and advice from my own competition experience.
You will learn everything from what to bring, how to warm up, and how to stay focused during the event. But the most important, you'll find out how to create your own unique strategy that works best for you.
Competition training cycle consists of three main stages: basic, pre-competition and competition. Each stage has its own features that you need to know when planning workouts.
TRAINING MAP
It’s like a GPS map in your phone that tracks progress, helping you learn more about yourself as an athlete, based on tracing your abilities.
MY COMPETITION TIPS & TRICKS
Used by competitors before they compete such as weight loss strategies when traveling long distances or jetlag considerations in addition competitive warm ups which save energy while staying focused during intense moments.
CREATE YOUR OWN STRATEGY
CREATE YOUR OWN STRATEGY
Looking to dominate your next competition?
With this book, you can create a familiar environment within your mind that will enable you to perform at your best. Learn from the author’s own experiences and create your own winning strategy.
You won’t regret it!
DESCRIPTION
DESCRIPTION
Competition day can be tough. You want to perform your best but there's so much pressure! That's why I've created this guide.
It helps you stay focused and calm under pressure so you can give your best performance.
With this guide, you'll be able to crush the competition and know how to compete in weightlifting!
NEED HELP HANDLING COMPETITION STRESS?
Discover Proven Mental Strategies in Competition Day-X!
GOOD FOR
GOOD FOR
This book is for anyone who wants to increase quality of performance and win the competition!
With this manual you will learn how to:
Improve focus and concentration for positive results
View set-backs as opportunities
Use visualization techniques for success
Practice to improve your self-belief, self-confidence and athletic performance
Use my proven sport psychology experience to leave your ego outside your weightlifting event.
Excelente! Elucida do treino básico, pré e durante a competição. Tinham algumas dúvidas acerca do % para ativação até o warm up. Esclarecimentos necessários até para quem já compete. Apllia a visão. Muito bom!
J
Javier Millán
Awsome
I found it very interesting.
Without a doubt, there are many things to put into practice, both in competition and for those days when you want to set new personal bests.
With over two decades of Olympic weightlifting experience, I know how small details can influence your lifting game. And I can say for sure:
“Big results consists of small details”
HOSTED OVER 300 SEMINARS WORLDWIDE
HOSTED OVER 300 SEMINARS WORLDWIDE
I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.
I've had a hand in guiding over 10,000 athletes on their weightlifting journey.
It's an honor to be able do this!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2026, I officially earned my PhD in Sport Science!
Is this book about understanding how to to be mentally prepared for competitions?
COMPETITION DAY-X is a great way to improve mental preparation for athletes for competitions. By learning how to focus and block out distractions, you'll be able to perform at your best when it matters most.
What is this book about and who is it for?
The book is called COMPETITION DAY-X and it's for athletes who are looking to boost their performance by training their minds. The book provides my own competitive experience that can be used before, during, and after competition to increase focus, concentration, composure under pressure, and more tips how to get into weightlifting competitions.
How the book will be delivered?
COMPETITION DAY-X is delivered via download. Upon purchasing the book, you are presented with a link which allows you to download and save your ebook about mental preparation sport locally on your computer.
Once I have purchased my book, will it always be available?
Yes, once you have purchased the ebook it is yours.
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.
Program Features
MAIN
Primary Objective (Goal)
Improve Olympic weightlifting competition readiness by building a personalized mental-preparation and competition-day strategy.
Expected Result
Better focus, composure and confidence under competition pressure; clearer attempt, warm-up, weigh-in, travel and platform strategy; improved ability to perform to lifting capacity on meet day.
Target Audience (Training Level)
Olympic weightlifters preparing for a competition; especially first-time/novice competitors, athletes who struggle with competition stress, and coaches/athletes planning a meet strategy.
Age Group
Adults / competitive athletes; no specific age restriction stated.
Gender
Unisex (Male & Female)
Program Length
E-book/manual, not a fixed workout program. Landing pricing block lists 12 Weeks; PDF is a 76-page competition-preparation guide and discusses full prep cycles: amateur ~3 months, higher-level/professional ~5–6 months, Basic 2–4 weeks, Pre-Competition 4–6 weeks and Competition 2–5 weeks.
Days Per Week
Not fixed — educational guide, not a weekly training schedule.
Session Duration
Not applicable — educational manual; no prescribed workout session length.
Coaching or Self-Training
Self-guided education; working with a coach is strongly recommended for competition planning and warm-up/attempt strategy.
ADDITIONAL (FILE)
Format
PDF eBook / digital manual
App
No
Platform
Any device (downloadable PDF/eBook; can be saved locally)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
No dedicated exercise-by-exercise tutorial library; this is an educational eBook.
Trial / Demo Available
Yes — demo version / Start Free Trial promoted on landing.
Payment Type
One-time purchase
Price
$44.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Demo version; bundle options with Male 2.0 or Female 2.0 + Supplements Manual; competition tips, training-map concepts and mental-preparation guidance inside the manual.
Delivery Format
Online (digital)
Should I have active internet connection after download?
Competition season / pre-competition / year-round for athletes preparing for a meet.
Sport
Olympic Weightlifting / Competition Strategy / Sport Psychology
Can Be Used for Competition Preparation?
Yes — direct competition preparation guide for Olympic weightlifting, focused on mental readiness, attempt strategy, weigh-in, warm-up, travel and platform execution; not a physical training cycle by itself.
Not a workout progression. The guide builds from goal setting and training-map planning to mental checklist development, pre-competition routines, competition-period rehearsal, warm-up/attempt strategy and post-competition analysis.
Periodization Model
Describes three-period preparation model: Basic/GPP → Pre-Competition → Competition; not a complete fixed training program.
Deload Phase
Not applicable as a program; PDF describes competition-period volume reduction/taper and lower volume with higher intensity before the meet.
Main Equipment Required
No equipment required to read/use the manual. For practical competition application: Olympic weightlifting setup/gear such as barbell, plates/platform, weightlifting shoes, singlet and personal competition bag items.
Additional Equipment Needed
Training diary/journal, motivation board, printed/visual training map, bodyweight scale, personal competition bag essentials and familiar food/water/travel items.
Gym Machines Needed
No
Training Location
Anywhere for reading/planning; applied in home/public gym, warm-up room and competition venue.
Nutrition
Yes — general guidance on competition-day food choices, familiar foods/water, weight classes, cutting fat/water and avoiding stomach issues; not a full meal plan.
Warm-Up Included
Yes — includes competition warm-up planning, keys to the 10-minute warm-up and rehearsal models for planned opener/second attempts.
Post-Workout Included
No workout cooldown plan; post-competition analysis/reflection guidance is included.
Mobility Included
No dedicated mobility program; mobility/flexibility are mentioned only as part of broader training preparation.
Customization Available
Yes — the manual repeatedly emphasizes building a personal formula/strategy, own mental checklist, training map, motivation board and individualized competition routine.
Type of Workload (Sets, Reps, Percentages)
Educational guidance plus sample pre-competition and competition-period training weeks using sets, reps, percentages, volume totals and intensity zones; not a buyer-specific prescribed workload.
Pregnancy / Postpartum Safe
Not specified / consult a professional
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
Yes — mental preparation, focus, confidence, visualization, concentration, composure under pressure and fight-or-flight/adrenaline management; sport psychology guidance, not clinical mental-health treatment.
Fixed Time/Days or Flexible
Flexible — educational manual applied around the athlete’s own competition date and prep timeline.
Main Exercises (Used the Most)
Not exercise-focused; discusses Snatch, Clean & Jerk, warm-up attempts, pulls, squats, complexes, hyperextensions, presses, abs/planks, box jumps and other sample-week exercises in the context of competition preparation.
Good For Recovery/Rehab
No — competition performance and mental/tactical preparation guide, not recovery/rehab.
Adjustable Load
Not applicable as a fixed load program; sample training intensities are percentage-based and should be adjusted with a coach.
Coach Feedback Included
No direct coach feedback included; the manual recommends coordinating competition goals, weight class and results with a coach.
Community
No
Progress Tracking
Yes — recommends Training Map, Motivation Board, Training Diary/Journal, bodyweight tracking and planned indicators such as body weight, Snatch and Clean & Jerk.
Rest Day Guidance
Yes — discusses rest/recovery signals, when to skip training, naps, sleep, travel/jet-lag and recovery before/after competition; no fixed rest-day schedule.
Volume Level
Not applicable to the eBook; described models include high-volume Basic/Pre-Competition work and reduced volume in Competition period.
Intensity Level
Not applicable to the eBook; described training examples use intensity zones from 50–60% through 100%+ and competition-period work at 90%+.
Fat Loss or Muscle Gain
Weight-class management / competition readiness; includes fat/water cutting guidance but is not a fat-loss or muscle-gain program.
Muscles Focus
Not muscle-focused; primary focus is mental energy, competition execution and Olympic weightlifting performance. Training examples involve full-body Olympic-lifting musculature.
Number of Unique Exercises
Not applicable (manual, not a fixed exercise program); sample weeks include multiple Olympic-lift and accessory variations.
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy and Torokhtiy Weightlifting Team
Head Coach
Oleksiy Torokhtiy
Programming Coach
Sergii Putsov
Coach Certifications
Olympic weightlifting Olympian with over two decades of experience; hosted 300+ seminars worldwide, guided 10,000+ athletes and earned a PhD in Sport Science in 2025.
I love this manual! I’ve learned new, efficient exercises to work through mobility for specific barbell movements. The layout, the videos and explanation of exercises are also really great! Thank you! Very happy I bought this.
This is a really good program and package. there are so many lessons to glean from this program: not just the weight or volume, but the intensity, commitment and willingness to give everything to succeed. "Uncle Rus" also shows how to perform the accessory exercises very well. top marks and well done to the team at Torokhtiy Media
It's an extremely good program for beginners who are getting to know the discipline. It works very well for people with previous experience in lifting as well.
Went through week one before planned break to feel it out
So I went through the first week before I got on my 2 week break, mostly to feel out the program and make my mind on it.
So, as of now I can say that I do enjoy the volume and the general idea of the plan. It’s very well structured (though I will never be a huge fan of bench presses) and I can clearly see the potential. One note - if you plan to do it with Oly lifting in mind the optional day IS NOT optional for you.
Overall i highly recommend it to build strength foundations regardless of how experienced you are.
I never was able to do a proper snatch because I had fear of going under the bar. This program helped me improve in the technique and build confidence doing the snatch. I was also able to increase the weight. Watch my videos here. https://www.instagram.com/jasonjustlifts/reel/DYUyUqVOkY4/
I made good progress with the lifts in terms of stability and execution. Highly recommended if you already have some experience in the lifts but still have a lot to solidify.
