First, you will see an increase in your overall strength and power. Additionally, you will be able to better target specific muscle groups with these barbell workouts. Finally, you may also see a slight increase in your cardio endurance as well.
PROGRAM STRUCTURE
Each session is packed with a special warmup, Olympic lifting, and targeted auxiliary and technical exercises.
Our focus is crystal clear: to make you stronger in Olympic weightlifting!
Not only that, but our program seamlessly integrates into your standard weekly WOD periodization (5+2). We've carefully planned the loads to perfectly align with your training schedule.
GETTING STRONGER IN OLYMPIC WEIGHTLIFTING!
The loads of WL4FF program are planned to inlay into standard weekly WOD periodization 5+2.
PROGRAM HIGHLIGHTS
DURATION:
10+2 weeks / 3 days / 40-60 minutes.
TRAINING GOAL:
New PR, Strength and Technique development.
TRAINING LEVEL:
Intermediate to Advanced.
GOOD FOR:
Male & Female athletes.
SAMPLE PROGRAMMING
76 EXCLUSIVE EXERCISES
Each session begins with warm-up activities to get your muscles primed for the workout ahead.
Plus, you'll have video demonstrations to ensure proper form and technique with every move.
THIS PROGRAM IS IDEAL FOR:
✓ any fitness levels from intermediate to advanced;
✓athletes looking to build strength in the classic lifts;
✓Crossfit athlete who is interested in excelling at the barbell complex crossfit;
✓athletes who want to rest from the traditional crossfit and weightlifting workouts;
✓lifters who want to combine this program with training like CrossFit.
✓ Any fitness levels from intermediate to advanced;
✓ Athletes seeking to build strength in the classic lifts;
✓ Functional fitness athletes aiming to excel at the barbell complex;
✓ Take a break from traditional weightlifting workouts;
✓Combining this program with different training methods.
WHAT'S INCLUDED
✓ 10 weeks of weightlifting programming;
✓ 15 Warm Up Drill protocols;
✓ 76 exercise/movement videos;
✓ 2 BONUS weeks focused on Competition and Maxout;
✓ Life-time access to the program;
✓ Easy to follow PDF with mobile-friendly format.
✓ 10+2 weeks of weightlifting programming;
✓ 15 Warm Up Drill protocols;
✓ 76 exercise/movement videos;
✓ 2 BONUS (Competition+Maxout) weeks;
✓ Life-time access to the program;
PRICING
WL4FF
MFW + WL4FF
SET for FF
Duration
10 weeks
22 weeks
27 weeks
Number of programs
1
2
3
Workout Tutorial Videos
✓
✓
✓
Mobile Version
✓
✓
✓
#LifeTime Access
✓
✓
✓
Additional Programs
−
Mobility for Weightlifting
Leg Killer, EMOM
WL4FF
WL4FF + MFW
SET for FF
Duration
10 weeks
22 weeks
27 weeks
Number of programs
1
2
3
Workout Tutorial Videos
✓
✓
✓
Mobile Version
✓
✓
✓
#LifeTime Access
✓
✓
✓
Additional Programs
−
Mobility for Weightlifting
Leg Killer, EMOM
FROM ATHLETE TO COACHING
OLY WEIGHTLIFTING WORKS
FOR EVERY SPORT
Discover the power of weightlifting!
With its explosive strength training and unique benefits, it's the ultimate tool for athletes.
Boost performance, develop functional strength, and cultivate mental toughness.
Discover the power of weightlifting!
With its explosive strength training and unique benefits, it's the ultimate tool for athletes.
Boost performance, develop functional strength, and cultivate mental toughness.
Questions? Look Here!
Or Email Us direct@torokhtiy.com
What can you expect from adding weightlifting exercises to the Olympic lifting program?
How to incorporate WL4FF program into your weekly WOD periodization?
If you have few types of training (Weightlifting, Metabolic, Gymnastics) we recommend planning weightlifting as a first block, but of course, it is up to you and depends on your personal goals.
What equipment do I need for this program?
Barbell and Bumper Plates
Squat Rack
PVC
GHD
Rubber bands
Blocks
Kettlebells
Plyometric Box
Who programs the workouts for WL4FF program?
Oleksiy Torokhtiy. He is a professional weightlifter and the author of the WL4FF program.
What exercises you will perform during the functional weight lifting program?
The program are filled with push jerks, hang power snatches, power snatches, squat cleans, push jerks, snatches.
What if I have more questions?
Please contact us at direct@torokhtiy.com
RECOMMENDED PROGRAMS
Functional Fitness has gained its popularity over the past 10 years and it is no surprise that the company has been able to get many people interested in Olympic weightlifting, as athletes and coaches now include Olympic weightlifting in their regular workout schedules. However, Functional Fitness has had the opportunity to help make Olympic weightlifting a pretty popular priority for many who are looking to get stronger in this area and have the opportunity to improve their athleticism.
Benefits of Olympic Weightlifting
There are quite a few benefits of training with Olympic weights that can subsequently help many people of all ages become more athletic. Listed below are the main benefits of training with any Olympic weights. Progressive mobility is very important to winning.
1. Olympic winning involves a high degree of activity, and those who consistently incorporate these training regimens into their program achieve a great deal. Just as important is improving one's body.
2. Performing active workouts that include full-body lifts can help improve your overall body, increasing athleticism and building strong muscles.
3. The midline strength required to perform Olympic-style exercises boggles anyone's mind. The snatch or jerk, as well as the pull-up and jerk for example, require a lot of body strength and to stay in position to work on technique.
Pros of Weightlifting training
Performing full Olympic-type exercises will change your Functional Fitness training forever. One of the tools to popularize Olympic weightlifting has been Functional Fitness. And most importantly Functional Fitness uses Olympic lifts as a stimulus.
Certainly you could not only improve your strength performance, but you will also become stronger and most importantly much more athletic, subsequently becoming more qualified in lifting. Which will help you reach the heights.
Best Olympic Lifting Programs for Functional Fitness
The Torokhtiy’s Weightlifting for Functional Fitness program is a must for those who want to improve their results as much as possible in weightlifting and at the same time continue to train in Functional Fitness . This program has helped many athletes in many countries.
Functional Fitness and Weightlifting program scheme includes 10 weeks with 3 sessions per week. Each week guarantees you a productive training effect, a rational sequence of hard, technical and recovery exercises balanced in volume and intensity. The exercises and loads are chosen so that by the 10th week of training, it is possible to bring the athlete to the peak of his form.
Combining Functional Fitness and Weightlifting
Loads of this program are planned to inlay into standard weekly WOD periodization 5+2.
Load type:
M - metabolic
G - gymnastic
W - weightlifting (means your training session from this program)
The end of the training cycle is a great time to assess your current condition.
If you're able, do a Snatch and C&J MAXOUT in different days! If you planned a competition – GOOD LUCK!
You can always download free sessions of the Weightlifting For Functional Fitness program and test it before purchase.
Improving the technique of lifting in insulation
Lack of technique affects any athlete. Almost all Functional Fitness experts argue that if a person has excellent technique during the training process, his or her workouts produce greater results. Technique is important in everything, and it is what will help you be the best in the sport.
Unfortunately, the same people who show inept lifting technique during regular repetitions in a state of exhaustion similarly cannot perform these lifts well in a condition in which they will not experience fatigue even during a single repetition. In these situations, intensity does not appear to be the cause of improved form - the culprit appears to be a lack of technical skill from the start, and this problem is only compounded by fatigue, which applies to weightlifting workout.
If you feel that you need to improve your lifting technique you’d better start with our Olympic Weightlifting Masterclass.
You need to improve your technique for isolation lifts. Only the right technique will allow the lifter to perform lifts much longer and more often, while also being less fatigued. It is important to note that this technique allows you to better exhibit great athletic qualities that you can't do without. In addition, it will keep you from getting nauseous.
Strength benefits of Olympic Weightlifting
for Functional Fitness
Our WL4FF program was designed specifically with the goal in mind: GETTING STRONGER IN OLYMPIC WEIGHTLIFTING! But there are other advantages too.
1. Make muscular endurance exercises easier. Just imagine how much easier it would be to perform a WOD if the prescribed weights were slightly lighter than your max. For example, a strength cleanse at 135 pounds would be a pretty easy process if you got to reps at 250 pounds in your workouts.
You will also find it a very helpful fact that increasing your strength in one movement has a good effect on your end results in others. If your 1RMs in squats goes up, your performance in the deadlift will go up as well. Likewise, improving your deadlift performance can certainly improve your power cleaning performance.
2. Strength training means you have the ability to lift heavier weights. Achieving new successes will elevate your credibility in the Functional Fitness community, and in competitions can be the weighty difference between winning and losing.
3. Functional Fitness will be able to make you more trim every time you get fitter, but it's not very suitable for increasing muscle mass. There are some overly muscular athletes out there, but there is some not unreasonable speculation that they add special strength training exercises to their hardening workouts.
If you want to build big muscles, Functional Fitness alone is not the best method of doing so; you need individualized barbell workout.