At 27 years old, Lasha Talakhadze has already cemented himself as perhaps the greatest super-heavyweight weightlifter of all time.
Standing at a towering 6’6” and weighing in at a muscular 168kg (370 pounds), the Georgian strongman currently holds the overall world record in the sport with a 484kg (1,067 pound) total, achieved at the 2017 World Weightlifting Championships.
With his hulking physique and seemingly superhuman strength, many people are curious about Lasha Talakhadze diet and training regimen that allows him to lift such massive weights with relative ease.
Lasha Talakhadze Diet for Weightlifting
Let’s take a closer look at how Talakhadze fuels himself both in and out of the gym.
Lasha Talakhadze Vital Stats
- Height: 6’6” (198cm)
- Weight: 168kg (370 pounds)
- Competition Weight Class: Super-heavyweight (+109kg)
- Current World Records: ‣ Clean & Jerk: 264kg (582 pounds) | ‣ Snatch: 220kg (485 pounds) | ‣ Total: 484kg (1,067 pounds)
Lasha Talakhadze Awards & Championship
- European champion – 7X🥇
- World champion-6X 🥇
- Olympic champion – Rio 2016🥇Tokyo 2020🥇
- Best lifter of the year – 3X🏆
The Foundation of Lasha Talakhadze Diet: Protein, Protein, & Protein
As you might expect, protein is essential in Lasha Talakhadze’s muscle-building diet plan. A study from Nova Southeastern University showed that weightlifters eating approximately 3.4g of protein per kg of body weight per day experienced significantly greater gains in muscle mass compared to those only consuming 2.3g.
To put this in perspective for Talakhadze, he would need to ingest around 570 grams of protein daily as a 168kg lifter. That’s a lot of chicken breasts! Getting enough protein ensures his muscles repair and grow bigger and stronger through intense weightlifting sessions.
Some great high protein foods Lasha focuses on include:
- ✓ Eggs – 6g protein per large egg
- ✓ Milk – 8g per cup
- ✓ Beans – 11g per half cup
- ✓ Salmon – 22g per 3oz
- ✓ Chicken – 28g per 3oz
He also likely relies on convenient protein supplements like whey protein powders to help meet his elevated needs.
Properly Timing Nutrient Intake
In addition to overall daily protein intake, properly timing when these muscle-building nutrients enter his body can optimize workout performance and recovery.
Research shows that consuming a protein/carb-rich supplement immediately before bed led to significantly increased muscle strength gains compared to a placebo. The nutrients consumed while sleeping facilitate muscle growth and repair overnight.
During lengthy training sessions, Lasha also makes sure to consume easily digested carbs and protein every 30 minutes. Sports nutritionists recommend taking in up to 100 calories at a time through foods like yogurt and bananas.
This provides working muscles the instant fuel they need to maintain intensity.
Finally, getting those vital nutrients immediately after workouts kickstarts the recovery process so muscles repair and adapt to get stronger for the next session. Lasha likely finishes tough training days with a sizable meal or recovery shake.
What About Cheat Meals?
While discipline and regiment are certainly vital, research suggests Talakhadze can occasionally indulge in cravings without derailing progress. Surprisingly, a University of Montana study showed that eating fast food post-workout led to similar muscle glycogen recovery as specially designed sports supplements!
This shows Lasha has likely earned himself the occasional piece of pizza or cheeseburger throughout intense training blocks on his way towards breaking more world records. However, these indulgences only come in strict moderation. Clean, high-protein foods make up the vast majority of his diet.
Lasha Talakhadze Training Program Overview
Now that we know how Talakhadze fuels his incredible physique, let’s take a look at the signature training principles and techniques he employs under the watchful eye of his coach and father, David Talakhadze.
Most significantly, Lasha splits his training focus between improving technique and building raw strength. He performs classical weightlifting exercises like snatches and clean/jerks with lighter weights, focusing intently on perfecting positions and movement patterns.
This technical mastery allows him to seamlessly transition when maxing out. He also dedicates sessions solely to strength building through squat variations, deadlifts, presses, and other powerlifting moves.
Improving baseline strength levels translates directly to lifting heavier weights overhead. Lasha strives for the optimal blend of flawless form and monster strength.
Olympic Weightlifting Training Split
Although his exact regimen adjustments over a year remain undisclosed, here is an overview of Lasha Talakhadze’s training split:
- Monday: Snatch Technique
- Tuesday: Clean & Jerk Strength
- Wednesday: Rest
- Thursday: Clean & Jerk Technique
- Friday: Snatch Strength
- Saturday: Total Training
- Sunday: Rest
He focuses each session on either building technique proficiency or raw power on that lift through relatively high reps with moderate weight.
For example, a snatch technique day may include sets of 5 reps at 130kg focusing on precision. An intensity day aims for lower reps at near maximal weights, like working up to heavy doubles at 190kg.
The two focal lifts are trained separately most days, which allows ample recovery. Total training days put it all together in mock meet fashion. These build competition preparedness and stability handling maximal weights.
Assistance Exercises
In addition to snatches, clean & jerks, and squats, Lasha enhances his athleticism and durability through selected assistance work:
- Pulls & Deadlifts: Develop incredible traps, erectors, and grip strength to lift more weight off the floor.
- Presses: Build shoulder and tricep strength to support heavier overhead lifts.
- Core Training: Boost spinal stability and core tension to maximize force transfer.
- Mobility Drills: Maintain and improve range of motion for ideal positioning.
He keeps reps relatively high and weights moderate on these moves to aid recovery from intense Olympic lifting.
Recovery and Rest
While eating, sleeping and training remain paramount, recovery techniques likely also bolster Lasha’s ability to withstand immense training demands. Methods like contrast baths, sports massages, and compression gear speed recovery so he can maintain amazing intensity day after day.
Additionally, taking full rest days allows his testosterone, human growth hormone, and other anabolic hormones to optimize muscle repair and growth. This enables him to constantly progress towards unprecedented numbers year after year.
Diet and Training Tips For Beginner Weightlifters
Aspiring weightlifters should not try matching Lasha’s herculean protein intakes and grueling training regimen overnight. Here are some beginner diet and training tips to safely get started:
- Focus initial training sessions solely on technique with lighter weights
- Work with an experienced coach on lifting mechanics
- Build a base level of whole-body strength before maximal lifting
- Consume around 0.7-1 gram of protein per pound of body weight daily
- Time nutrient intake around workouts for optimal fueling
- Get 8+ hours of sleep nightly for recovery
- Slowly increase volume and intensity over many months/years
The weightlifting learning curve remains steep, but cultivating rock-solid foundational habits will pay huge dividends over long-term progression.
Frequently Asked Questions
- How much can Lasha Talakhadze deadlift?
Although unofficial, Lasha is believed to have pulled over 900 pounds off the floor! This brute strength no doubt contributes to his world record lifts.
- What are Lasha’s best snatch and clean & jerk?
Lasha boasts a 220kg snatch and 264kg clean & jerk in competition, both world records.
- How much does Lasha squat and bench?
The exact numbers are unknown, but he likely squats and benches well over 700 pounds!
- What weight class is Lasha Talakhadze?
Lasha competes in the unlimited super heavyweight class, having weighed as much as 190kg early in his career.
- Who coached Lasha Talakhadze?
Lasha’s coach since childhood has been his father, renowned Georgian weightlifting coach David Talakhadze.
- Is Lasha Talakhadze married?
Yes, Lasha married their wife Nina Talakhadze in 2018. The couple welcomed their first child, a daughter named Khari, in 2020.
- How heavy are Lasha’s heaviest training lifts?
While exact numbers remain closely guarded, he is rumored to snatch up to 230kg and clean and jerk 280kg in training.
- What is Lasha’s competition schedule for 2022/2023?
After taking 2021 off, Lasha will likely compete selectively with a mindset aimed toward peak performance at the 2024 Paris Olympics.
- What countries has Lasha Talakhadze competed for?
He won Youth World Championships for Azerbaijan early in his career but has since become a national icon representing Georgia.
- Will Lasha break his world records again soon?
At just 27 years old and seemingly still improving, most experts feel world records over 500kg are not just possible, but likely in the coming years!
Lasha Talakhadze Social Media:
Conclusion:
Lasha Talakhadze has already etched his name as the greatest super-heavyweight weightlifter ever with his perfect blend of remarkable strength and fluid technique.
However, his otherworldy talent and work ethic suggest more history could soon be made.
By continuing intense training split between optimizing technique efficiency and building raw power while fueling himself with a meticulously timed high protein diet, Talakhadze may continue shattering barriers considered impossible.
Could fans witness the unthinkable – a 500kg total? Only time will tell, but one thing remains clear – Talakhadze’s sheer dominance shows no signs of slowing down.
