The main goal is improving weightlifting technique and strength.
This program is suitable for those who are new to the weightlifting and class themselves as beginners.
What Will You Get
World Class Coaching By Alex Torokhtiy;
Complete Olympic Weightlifting program;
Focus on the Snatch and Clean & Jerk;
3 days of training per week, 50-80 minutes per session;
Clear Video Instructions;
Full access to all training content.
Program Details
The program consists of technique drills and accessory work, as well as well thought out progressions to help athletes improve their lifts.
The program will help athletes improve their weightlifting technique and become more efficient, which will allow them to break new personal records in their lifts.
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.
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.
J
Juan pablo Stelzer
Top
Best program
S
Sam Rule
Thorough and straightforward
This is an excellent program that introduces the fundamental movements for snatch and C&J without rushing the important foundation work needed to perform them safely. I couldn't be happier with the program.
M
MAREK Michno
Great
In progress :)
M
Matthew Nelson
Great program
I’m really enjoying the program so far. It’s well put together and the production value is great.
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.
This olympic weightlifting beginner program is designed to be 3 days per week. We do not recommend training 3 days in a row by a beginner weightlifting workout. On your rest days, try to plan recovery activities, such as massages, or sauna.
What are some beginner tips for Olympic weightlifting?
Start by learning the basic lifts - the snatch and the clean and jerk. These are the most technically challenging lifts and require a lot of practice to perfect.
Practice frequently - Olympic weightlifting is a highly technical sport, so you need to practice regularly if you want to improve.
Be patient - It takes time to master Olympic weightlifting, so don't get discouraged if you don't progress as quickly as you'd like. With practice and dedication, you'll eventually reach your goals.
What exercises are included in a olympic weightlifting program for beginners?
Beginner weightlifting plan usually involve exercises such as the snatch, the clean and jerk, front squats, back squats, power cleans, and push presses.
What equipment do I need for the beginner weightlifting routine?
What should I expect in terms of results from a beginner weightlifting workout?
Some of the benefits you can expect are increased strength, improved power, and better coordination. You might also see an increase in muscle mass, as well as a reduction in body fat. However, it's important to be aware that Olympic weightlifting is a challenging sport, and beginners should always start out slowly and progress gradually to avoid injuries.
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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.
I would advice the Squat program to everyone who has hit a plateau with squats (both front and back), and decides to dedicate some solid weeks of training to building general strength for their weightlifting. Of course, it is not aimed at Elite weightlifters, but its flexible structure can be adapted from beginners to fairly advanced athletes. Since it is a 3 day/week program (plus one accessory work day), it is also adaptable to functional training or CrossFit.
It allowed me to reach very heavy weights, considering my own bodyweight :)
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.
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