Stepping into the world of Olympic weightlifting is a commitment to power, precision, and progress. This 10-week regimen is designed to gradually introduce enthusiasts to the techniques and intensities associated with the snatch, clean & jerk, while also incorporating vital accessory work.
You can find all details of this style of programming at the Weightlifting Program For Functional Fitness.
Weeks 1-2: Foundation Building
- 50% of max Back Squat, 1 set / 4 reps,
- 65% 3 sets / 4 reps,
- 75% 1 set / 4 reps
Get started on your weightlifting journey with the Torokhtiy Free Olympic Weightlifting Program! Perfect for beginners, this FREE 2-week program focuses on Snatch and Clean & Jerk techniques. Suitable for all levels, it’s designed for muscle and technical preparation.
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Day 1
- HYPEREXTENSION 15 reps
- Gakk SQUAT 12 reps
- Monkey JUMPs 8 reps
Day 2
- SUPERMAN 20 reps
- Monkey JUMPs 8 reps
- PVC Muscle Clean + FS + PRESS 4+4+4 reps
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Day 3
- HYPEREXTENSION 15 reps
- Split Squat 6+6 reps
- Wall SQUAT 6 reps
- HYPEREXTENSION 15 reps
- Split Squat 6+6 reps
- Wall SQUAT 6 reps
Total Body Mobility & Stretching
Tips for further progress
Further Programming Guidelines
1. Gradual Progression
2. Stay Balanced
3. Regular Check-ins
4. Recovery
References:
- Ingo Sandau “Concurrent validity of barbell force measured from video-based barbell kinematics during the snatch in male elite weightlifters”, 2021, NCBI
- Dior N. Jnr Anderson “Capturing the holistic profile of high performance Olympic weightlifting development”, 2022; NCBI, 4: 986134.
- Photos by Torokhtiy Media Team.
Why Trust Us?
The product testing process is described in more detail here.
Experience: 21 years
Best Results: Snatch – 200 kg,
C&J - 240 kg
My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).
After finishing my career, I have committed myself to coach, and as of 2022, I’ve hosted 200+ weightlifting seminars all over the globe. I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com