Speed cycle is an intense 5-week weightlifting program, designed to improve your speed in the snatch and clean.
Through this training program, you will be able to increase your speed abilities in order to improve the performance of competitive weightlifting exercises.
Designed by an Olympian and approved by TOP professional athletes.
The program consists of 5 weeks and 5 sessions each week.
Session No. 5 is a day of technique work, a large number of reps with low weight will help you pay attention to all phases of movement and give you a better feel of your muscles.
By week 5, the athlete should have a feeling of increasing power and acceleration of movements.
PROGRAM HIGHLIGHTS
PROGRAM HIGHLIGHTS
DURATION:
5 weeks / 5 days mandatory / 60-120 minutes.
TRAINING GOAL:
Develop SPEED in the SNATCH and C&J.
TRAINING LEVEL:
Intermediate to Advanced.
GOOD FOR:
Male & Female athletes.
EQUIPMENT NEEDED:
Access to basic fitness equipment is suggested.
How To Choose The Right Torokhtiy Training Program?
Take the opportunity to learn more about what is available by using this guide!
This is a 5-week program with 5 training days per week. The program does not involve super heavy loads, but rather is aimed at building coordination, muscular feeling and optimizing the speed of the exercises.
In that regard, most of the training sessions are filled with different variations of jumping work. About 50% of the total training load is jumping and accessory exercises aimed at developing explosive force and speed skills.
LOOKING FOR FASTER SNATCHES AND CLEANS?
Speed Cycle is Perfect for Developing Speed and Explosiveness!
I started this program after the Beginner one. The program does not include snatch or clean with very high weights (most of the time below 80%) but many variations and complexes that helped me improving techinque and execution speed. For example, I feel I understand better how to accelerate and I move much more fluently and faster under the bar.
n
niraj mishra
I have done the payment but not recieved the program why
I have done the payment but not recieved the program
Hello, Niraj! We apologize for any inconvenience. Can you please provide us with your order number so we can look into this for you? Thank you for bringing this to our attention.
M
Michael Goo
Speed Program boosted my confidence and made my current PRs light.
Haven't tested my new PR after completing speed program. But it has boosted my confidence and speed in getting under the bar. Now, my current PRs feel lighter. Excellent program! Many thanks to Torokhtiy and his team!
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
Will this training program help me to improve speed in weightlifting?
The answer is yes, 100%! Weightlifting is a sport that requires explosive power, and training programs that improve your ability to produce explosive power will also help you to become a faster weightlifter.
How frequently should I train?
This program is designed to be 5 days per week. We do not recommend training 4 days in a row. On your rest days, try to plan recovery activities, such as massages, or sauna.
Can I combine it with other types of training?
We do not recommend combining this program with other high-intensity workouts. You can add, at your discretion, recovery activities to develop flexibility and mobility, as well as short (up to 30 minutes) low-intensity cardio work (walking, rowing, swimming). Be sure to plan one full day off in each weekly cycle. 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.
Is it necessary to train in weightlifting shoes?
We highly recommend you wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!
I really enjoy the program, I wish that there was a excel version that I could put in the % to be able to keep track of the workouts without having to write them down into a book
Fantastic program.
I came from a background of just running 5x5 type programs into the ground.
the wave structure and diversity of squats and warm ups was very fun and it really broadend my skill in the gym. i am currently on week 9 of the program. so far i have pushed way past my previous squat 1rm and that also applies to my front squat (something i sorely needed to focus on but never got around to) and dead lift.
I plan to run the full 12 weeks and then put the program in my back pocket for my next off season.
5 out of 5 stars and great for anybody looking to build up their legs and squat skills without wasting time on one of the dumber squat programs floating around out there.
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