MASTER DIESEL is A 9-week Olympic weightlifting program designed for masters. Consisting of 4 sessions per week, it aims to achieve new results in the snatch and clean & jerk, while refining technique.
Designed by an Olympian and approved by TOP professional athletes.
Weeks 1-5 focus on strengthening main muscle groups and stabilizers.
Weeks 6-9 reduce training volume for faster recovery and peak athletic form.
Week 10 (the competition) is strategically designed for supercompensation and maximum readiness.
LOAD DETALIZATION
Balanced Weekly Training
Each week alternates between heavy, technical, and recovery sessions, optimized in volume and intensity to ensure safe peak performance by competition day while maintaining overall body functionality.
Tailored for Masters
Designed for masters athletes, the program features effective, less traumatic exercises taking into account the age category of athletes.
THINK IT’S TOO LATE FOR NEW PRS?
Discover how Master Diesel program helps you shatter limits!
POWER OF FLEXIBILITY
The main reason for including flexibility training in our workouts is to prevent injury. We play around with the warm-up exercises that encourage both and increase in flexibility and positional reinforcement for master athletes such as sots press or press from split position.
STRENGTH BEFORE SPEED
The Olympic movements are highly explosive and the force produced can cause wearing on the joints if the body is not prepped. You will do full variations of the lifts and also vary the exercises using box squats to take some pressure off of the knees.
TECHNIQUE IMPROVEMENT
Learning proper technique is crucial from day one. Your flexibility and mobility matter too. Therefore, you should focus on these aspects before going any further. That's why one day each week is devoted to technique development.
PERIODISE YOUR TRAINING
We work hard at times to stress our body and we work easy at times to allow recovery from the stress. Training the same way every day, week in week out is not the way to train effectively.
PROGRAM DETAILS
PROGRAM SPECS
10 weeks
4 days / week
Created to develop result in Snatch, Clean & Jerk
Olympic Variations, Squatting and Pulling using a unique periodization strategy
Weightlifting Focused Days and Optional Technique Work
FEATURES
Delivered as a downloadable and printable PDF
Adjustable intensity and loads
Detailed video tutorials for every exercise
Flexible schedule
Includes specific warm-up
One-time payment for lifetime access
Made by Olympian Oleksiy Torokhtiy
Suitable for beginners and advanced, male and female athletes
STRUCTURE OF LOAD
Considering the specifics of the Masters athletes this masters weightlifting program include:
Іntensive and shortened cycle. A lot of heavy triples, doubles, and singles to spike to really push your limits. Wave loading relying primarily on the competition lifts.
You might need to work with lower % the first week, the power exercises squat, deadlift and pulls are not that frequent
You may need to add some auxiliary work, and maybe add some technique the weeks that you don’t snatch
I am enjoying that I feel fresh
Hi! Thanks for your feedback.
Any training plan is not dogma - just an action manual.
So it is smart to adapt it to individual needs.
P
Pyoter Radishevsky
Great program. Very well designed
J
Joseph Cucuzza
Absolutely fantastic, like all his material . Gradient and comprehensive with an emphasis on Technique and mobility. Highly recommend.
M
Manuel Ramirez
MASTER DIESEL
A
ADRIAN DEELEY
Master diesel
Started this week totally different from my normal Olympic routines loving it
Started applying the drills 1 week ago and am amazed by the extensive detail of the mobility procedures. Only change I would suggest is to have a separate specific platform for starting the videos instead of having to start them individually every time.
I have dipped my toes into olympic lifting for a while. Finally I have a structured program which I feel I can run through a couple of times. I feel my techniques have improved and actually my squat (back and front) have improved significantly by more than 15%. Additionally my trunk is much more stable and I am more aware of how I move during the lifts. Really recommend this for everyone who loves throwing around barbells.
This is the club where we unite as a community,
learn to overcome our weaknesses, and develop ou...
I appreciate you providing me the chance to learn from you.
Additionally, this club helps us become more confident. I'm becoming better, and I have a lot more confidence now than I had.
I develop my discipline. I'm becoming encouraged by this club since we're supporting one another.
I'm currently reading the Snatch master class PDF. I'm having a great time with a practical.
I always value your counsel and advice. Your tiny hints could help us improve our lift. And it’s improving a lot.
You might need to work with lower % the first week, the power exercises squat, deadlift and pulls are not that frequent
You may need to add some auxiliary work, and maybe add some technique the weeks that you don’t snatch
I am enjoying that I feel fresh
Hi! Thanks for your feedback.
Any training plan is not dogma - just an action manual.
So it is smart to adapt it to individual needs.
It's the program that made me more Interested with Torokhtiy. I am starting OLY WOD after my vacation. I want to give this program My full attention rather than trying to look for a Gym during my vacation.
I started actively weightlifting 4 years ago. After 2 years I started to feel uncomfortable in my lower back and suffered from tight hips. I stopped for a year due to other life events and to try something different. After a long hiatus I missed the feel of getting under the bar again but couldn’t find a program I felt would be suitable for me. Until I found WL4FF, the exercises really help avoid any low back pain or tight hips, and I’m feeling great after each lifting session. If you have experience Weightlifting you will definitely enjoy this program. 💪
The group chat helps me stay motivated and focused on my goals
I find the form-checks and the coaches’ comments very helpful
for improving my technique and learning by watching the advice given to others.
It’s inspiring to interact with Oleksiy. He’s always available,
and I really like the way he corrects and explains things, making everything clearer!!!
I’d definitely recommend joining Torokhtiy Club,
especially for those who want to improve not only as athletes but also as coaches.
Being in touch with various athletes and coaches and seeing many mistakes and visual corrections made by Oleksiy and Sergey.
The answers and explanations are great, simple and user friendly.
It is very cool when Oleksiy motivates everyone and praises or corrects.
Feedback on lifts are very helpful, makes me understand more and see mistake myself as well.
Coach's corrections have improved
my technique and efficiency drastically
Receiving guidance in the group has brought more efficiency to achieving my goals.
My technical mistakes get addressed right away instead of training with a bad habit for weeks on my own.
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