5-week weightlifting training program aimed at developing CLEAN.
Most training sessions are filled with CLEAN variations. At the same time, the program contains a wide variety of squat and pull exercises with a high number of repetitions for the back and leg strength. Each weekly cycle is planned with a certain volume of snatch and jerk exercises for “activating the muscle memory” and maintain strength level.
Designed by an Olympian and approved by TOP professional athletes.
Еach session is dedicated to CLEAN specific skills and drills. All workouts includes: special warmup routine for activation and prehab, consistent set of dynamic, strength and auxiliary exercises provide optimal training effect, rational alternation of heavy, technical and recovery sessions, which are balanced by volume and intensity.
Duration: 45-100 minutes.
INCLUDES:
5 week program (25 sessions included)
Created to develop result in CLEAN
Provide neuromuscular adaptation good for weightlifters and functional fitness athletes
Version compatible for mobile devices
One Time Purchase for #LifeTime Access
OVER 55 EXERCISES
High variety of auxiliary exercises that are focused on power and speed development, technique optimization, timing and mobility improvement. These exercises will help build an athlete’s overall positional strength, which will lead to better numbers and more confidence in the CLEAN.
optimized structure and distribution of load
The main volume of the program's load is aimed at developing the CLEAN, but also the program contains sufficient volume in snatch & jerk exercises for “activating the muscle memory”.
* Recommended for offseason athletic development
READY TO LIFT HEAVIER?
Boost your Clean and achieve new PRs
SPECIAL WARMUP ROUTINE
CLEAN requires maximal mobility, neuromuscular control, and power production. A special warmup routine for mobility and prehab before each session will help to prepare the full body for safe and effective training. It is a combination of auxiliary exercises to prepare muscles, ligaments, and joints.
THIS CLEAN TRAINING PROGRAM IS GOOD FOR:
intermediate and advanced male/female lifters;
weightlifters and functional fitness athletes during strength stage;
lifters who are stuck and want to develop result in Clean.
We're committed to helping you find the training program just for YOU! See what programs are available, and start training right away!
This program allows me to have the correct volume of work to increase my strength and improve my clean technique.
Best clean before the program: 115 kg
Best clean after the program: 125 kg
D
Davide Bogni
CLEAN CYCLE
J
Janeilla Thomas-John
PR’ed after being in remission
This program is amazing. I have not done cleans in 3years because I was battling cancer. I felt confident in my strength to jump back into Olympic weight lifting only a few months ago but I know I needed help. So I scoured the internet looking for a clean program specifically, I hate doing snatches. Was so glad it had o e day of snatches in it though. I PR’ed my old one rep max by 5.5lbs. Get this program ASAP. Thank you Oleksiy. 🙌🏽
First and foremost, we want to express our heartfelt congratulations on beating cancer and entering remission. Your strength and determination are truly inspiring, and we are honored that you chose CLEAN CYCLE to support you on your path back to Olympic weight lifting.
Thank you again for choosing CLEAN CYCLE and for your kind words. We wish you continued success, good health, and many more PRs in the future. Keep up the great work!
K
Kujath Jason
Brilliant
I'm a 50 year old male and I thrive of this program.Helps you pack on size and strength.If you looking to increase your clean weight this is the program for you.
You can perform this clean workout program in two ways:
If the task is to build a base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are off days.
In the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 7 weeks and let you train sparingly with optimal recovery.
Can I combine it with other types of training?
Yes, you can, but the program's effectiveness largely depends on your responsibility when it comes to the training process, sleep, nutrition, and recovery. Train smart, get enough rest.
Will this program prepare me for the competition?
CLEAN CYCLE isn’t a program that should be used to get ready for a competition. After the completion of the training cycle, an athlete can do a MAXOUT session in the CLEAN to check their current progress. If your goal is to compete,I recommend to continue training using my competition training program.
What type of equipment is needed for this program?
Barbell
Bumper Plates
Squat Racks
PVC
GHD
Rubber bands
Blocks
Kettlebells
Plyometric Box (approx. 20-24 Inch)
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Delivery: Receive your PDF program instantly via email and on our website after a one-time purchase.
Compatibility: 100% online, Accessible on all devices: desktop, tablet, and mobile.
Contents:
Quick navigation to each training session.
Detailed video guides for all exercises.
Specific warm-up, main load, and accessory work for each workout.
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.
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