START YOUR OLYMPIC WEIGHTLIFTING JOURNEY

This Free Training Program (based on our INTRO PROGRAM) is aimed at the beginner’s adaptation and preparation for the full training process, as well as to work out the main technical elements of Snatch and Clean & Jerk.

WHAT’S NEW: Now this program is available in the messenger.

Designed by an Olympian and approved by TOP professional athletes.

Regular price $0.00 USD
Regular price $44.90 USD Sale price $0.00 USD
Shipping calculated at checkout.
LEGS STRENGTH PROGRAM
Torokhtiy WeightliftingLEGS STRENGTH PROGRAM
  • Start Strong:
  • This Program Gets You Ready for Snatch & Clean & Jerk!
  • Start Strong:
  • This Program Gets You Ready for Snatch & Clean & Jerk!

PROGRAM IS AVAILABLE IN 2 FORMATS


PROGRAM DESCRIPTION

PROGRAM DESCRIPTION

Program consists of 2-week cycles of 4 workouts, 2 training sessions in snatch exercises, and two ones in C&J exercises. You can repeat each week 2 times in a turn.

There are no stress loads in the program, it is possible to perform workouts throughout the week in a row or to alternate training days with days of rest.

Each session starts with high pull with PVC from the hang to properly practice Power Position from the first training.

At the end of each training, an additional load is planned to increase general physical preparation: presses, jumps, ABS, hyperextension.

GET NOW

NEED A STRONG FOUNDATION?

This Program is Perfect for Beginners!

Program Details

Program Details

DURATION: 2 weeks (8 sessions)

GOAL: Muscle and technical preparation

GOOD FOR: Weightlifters and functional fitness athletes

TRAINING LEVEL: any level

PERIOD: Introductory / Off-season

VOLUME: Average

INTENSITY: Low

FORMAT: PDF or Training in messenger

Program recommended for men and women during the start stage before the sterling training process.

HOW IT WORKS

HOW IT WORKS

1. Choose the format. PDF or Training in messenger.

2. Sign Up. Download PDF or Sign up to the app to get workouts.

3. Start Training. Record your Lifts and send it to the coach.

4. Get Feedback. Receive an answer from the coach on how to improve your performance and technique.

  • Solid Foundations Start Here:
  • Perfect for Beginners Wanting to Master Snatch & Clean & Jerk!
  • Solid Foundations Start Here:
  • Perfect for Beginners Wanting to Master Snatch & Clean & Jerk!
Free Intro Program

SUBSCRIBE TO GET 2-WEEK PROGRAM!

Designed to help beginners to adjust and prepare for full training, focusing on the techniques of Snatch and Clean & Jerk.

Customer Reviews

Based on 65 reviews
91%
(59)
8%
(5)
0%
(0)
0%
(0)
2%
(1)
P
Pravin Vyavhare

Its very good for beginners

C
Calvin Fojas
Good for beginners

I tried it and it was good for people starting their weightlifting journey. The volume of the each day was just enough

L
Lester David
Preview

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.

J
Jyrki Kataja
Intro program

Two weeks intro, and I'm ready for Masters Diesel.

V
Viktoriia Fedko

FREE OLYMPIC WEIGHTLIFTING PROGRAM

MEET YOUR COACH

MEET YOUR COACH

I'm Oleksiy Torokhtiy, your online coach.

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”

GET NOW

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 2025, I officially earned my PhD in Sport Science!

More about our story is here.

Based on 1071 reviews
90%
(969)
6%
(64)
2%
(21)
1%
(7)
1%
(10)
Disappointment.

I have purchased several of Torokhtiy's programs. All of which were well done. However, this particular program I was unable to read the instructions due to the poor quality. Thank you for the opportunity to express my opinion.

-
MASTER DIESEL
-Mikko -
Great program

I like this program. Its structure is good, and it has just the right amount of volume for a master athlete. After the workouts, I haven’t felt overly fatigued, and I always look forward to the next training session. After training with the program for three weeks, I actually had to jump to the second-to-last week of the program because I was preparing for my first weightlifting meet. The competition went well, and afterward I returned to my normal routine and continued from where I left off.

Most Usefull Athletic Performans Workout of All Areas.

I am a boxer,ı have been looking workout programs for best suites me ı did a lot of resarch,ı deciced to comlex oly lifts , main litfs (bench,squat,dead etc) and plyometrics . But there is a so much exercises list on the net,its hard to find which one is good for taking. Then ı found the Torokithy Athletics Performans, its'a spectacular wokrout program. Thnx to Torokithy. Thank you so much sir.

J
LEG KILLER CYCLE
Juan Ramón Jiménez

LEG KILLER CYCLE

E
MUSCLE GAIN CYCLE
Edciry Hdz

MUSCLE GAIN CYCLE

THE OLYMPIC SNATCH MASTERCLASS

A bottle for all occasions

A bottle for all occasions should be large enough to keep drinks for an entire training day, thermodynamically reversible enough to keep the drink cold for up to 6 hours, solid enough to withstand shock if an accident should happen, a handle to grip, easy to drink from and pretty to look at. All of these criteria are met by Thoroktiy's drinking bottle, and it is the best thing any drinking bottle may be.

J
MUSCLE GAIN CYCLE
Jozef Buzogan
Muscle Gain Cycle

Cakal som od tohto programu viac, chýbala mi tam špecifická rozcvička ako pri ostatných programoch.

Hey!
Sorry to hear that - version 1 of this program didn`t include this section yet, this version was released long time ago in 2018 and we started to implement special warmup block later.

WEIGHTLIFTING FOR FUNCTIONAL FITNESS

Lots of fun

Great program, it’s really helped by become more explosive!

Quality, as always

So happy with these programs

G
SNATCH CYCLE
Giacomo Rossi
Cool!

Very Good plan, the mobility party is special!

MALE WEIGHTLIFTING 2.0

Very good and complete

For all levels and with adaptations. I use it year-round.

S
"Save Your Tea" Travel Mug
Ståle Ferstad Røvik
Supert krus!

Den som designet dette kruset tenkte på både det nyttige, pedagogiske og morsomme. Materialene er veldig solide og varmebestandige, et tips er å kjenne på varmen før du drikker. Det kommer til å bli et fast inventar i bagen. Så absolutt et supert krus.

Great workout

Awesome workout and the formatting for mobile makes it easy to read off my phone in the gym. Love the demo vids as well

Excellent work

I like the format of the workouts and the online videos to show proper movements

Great Program for CrossFit Athletes Focused on Strength Development

I recently started Weightlifting for Functional Fitness 2.0 and am currently in week 3, and so far it’s been excellent. Here’s what I like:
• Smart integration with CrossFit – The program blends well with CrossFit-style training and focuses on building strength without sacrificing conditioning or skill work.
• Structured and easy to follow – The layout is clear and straightforward, which makes it easy to stay consistent.
• Mobility and warm-ups included – Each session starts with warm-up and mobility work, which is often overlooked in other programs.
• Time-efficient – Sessions are compact and can usually be completed in about 1 to 1.5 hours, even when combined with a WOD or gymnastics work.

Even though I’m only in the early stages, the structure and progression already feel solid. Looking forward to seeing the results as I continue!

E
PROGRAM FOR BEGINNERS
Erik Hammarfeldt

PROGRAM FOR BEGINNERS

Performance nutrition

Ľahko aplikovateľný,zrozumiteľný plán ale hlavne funguje. Každý si ho musí trochu prispôsobiť svojim cielom.Umna funguje výborne .

B
SQUAT PROGRAM
Brandon

Excellent!

B
LEG KILLER CYCLE
Ben Kritsonis
Great program!

Purchased this program a few weeks ago. Just getting started and moving along..ha kind of! By following the program, it’s going to be link I’ve been missing out on. Excited today see how everything goes, wish me luck!

P
OLY WOD
Pernille Rogert
A good beginner and overall program

I bought one of Torokhtiy’s programs which have been very good for an over all training. It’s not the last time I’ll buy programs from Torokhtiy! <3

L
PULL & SQUAT CYCLE
Lynette Kelly
4 NEW PRs!

The pull and squat program improved my strength and movement patterns. At the end of the program I got new PRs in deadlift, back squat, front squat and overhead squat! I'm a 37 year old mom, and my legs have never looked better. Thank you Torokhtiy!

I feel my core already stronger