The answer is yes, 100%! Weightlifting is a sport that requires explosive power, and this training program will improve your ability to produce explosive power.
PROGRAM STRUCTURE
The program consists of 6 weekly microcycles for 5 workouts per week.
The program consists of 6 weekly microcycles for 5 workouts per week. In each weekly cycle, one training day is planned with an emphasis on competitive exercises for muscle activation and working in a dynamic mode of your muscles.
By the week 6, the athlete should have a feeling of increasing power and acceleration of competitive movements.
In each weekly cycle, one training day is planned with an emphasis on competitive exercises for muscle activation and working in a dynamic mode of your muscles.
By the week 6, the athlete should have a feeling of increasing power and acceleration of competitive movements.
PROGRAM BREAKDOWN
DURATION:
6 weeks / 5 days mandatory / 60-90 minutes.
TRAINING GOAL:
develop pulling and squatting strength
TRAINING LEVEL:
Intermediate to Advanced.
GOOD FOR:
Male & Female athletes.
EQUIPMENT NEEDED:
Access to basic fitness equipment is suggested.
How To Choose Torokhtiy Training Program?
SAMPLE PROGRAMMING
This is a 6-week program with 5 sessions per week.
Most training sessions are filled with squat and pull variations. But there's also a wide variety of muscle snatches and presses in this program - with many reps per exercise to encourage full-body strength training!
The volume is high, INTENSITY is above average.
This is a 6-week program with 5 sessions per week.
Most training sessions are filled with squat and pull variations. But there's also a wide variety of muscle snatches and presses in this program - with many reps per exercise to encourage full-body strength training!
The volume is high, INTENSITY is above average.
TRAINING GOALS
It's perfect for athletes who want to work on:
✓ Developing pulling and squatting strength;
✓ Competition lift improvement;
✓ Increasing legs explosiveness;
✓ Off-Season athletic development.
It's perfect for athletes who want to work on:
✓ Developing pulling and squatting strength;
✓ Competition lift improvement;
✓ Increasing legs explosiveness;
✓ Off-Season athletic development.
WHAT'S INCLUDED
✓6-weeks of weightlifting workouts;
✓5 workouts per week, 60-80 minutes each;
✓30+ Technique drills and accessory work;
✓50+ high-quality video tutorials;
✓Unlimited access via mobile-friendly format.
✓ 6-weeks of weightlifting workouts;
✓ 5 workouts per week, 60-90 minutes each;
✓ 30+ Technique drills and accessory work;
✓ 50+ high-quality video tutorials;
✓ Unlimited access via mobile-friendly format.
IMPORTANCE OF A PROPER NUTRITION
We believe that a solid nutrition plan is one of the most important factors in weightlifting and can help you achieve your personal training objectives.
That's why we recommend combining our PULL & SQUAT program with Performance Nutrition, which has been specially designed to fit specific energy needs for lifters who want results without sacrificing health!
PRICING
DEMO
FREE
PULL & SQUAT CYCLE
PULL & SQUAT CYCLE + Nutrition
6-week training plan
3 sessions
✓
✓
Workout Tutorial Videos
−
✓
✓
Performance Nutrition
−
−
✓
#LifeTime Access
✓
✓
✓
Men's Maximum Performance Nutrition is selected by default.
To get Women's Nutrition Program contact us via online chat on the page or via email - direct@torokhtiy.com
DEMO
FREE
PULL & SQUAT CYCLE
PULL & SQUAT CYCLE + Nutrition
6-week training plan
3 sessions
✓
✓
Workout Tutorial Videos
−
✓
✓
Performance Nutrition
−
−
✓
#LifeTime Access
✓
✓
✓
Men's Maximum Performance Nutrition is selected by default. To get Women's Nutrition Program contact us via online chat on the page or via email - direct@torokhtiy.com
Customer Reviews
Based on 5 reviews
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R
Very good workout
G
This was a great cycle overall. Juuust a little boring in a couple of sessions (not that much diversity), but there aren't that many alternatives of exercises for squat and pulling strength. So all is OK from my end. I also documented the whole process on my ytb channel, so everybody can see my progress. At 38, I managed to hit new PR numbers in Front Squat, from 102.5kg to 115 kg, and in Back Squat from 125kg to 130kg. However, for Deadlift, I had to stop, because of a small knee inconvenience. I am guessing that I pushed too hard in the Squat session and I probably needed to focus only on Back Squat and leave the legs to rest a bit, then go further to Deadlift. Great 6-week training, I also shared my positive feedback on my channel. Now, some good ol' functional fitness for me, and in autumn, start another cycle from Torokhtiy. Thanks and keep up the good work. Keep on being active!
Hey, Gabriel!
Thank you for a such detailed feedback! Happy that you achieved you PR's! Keep going, new BIG numbers are coming! We believe in you and will be here to help you with a new PR!
Cheers,
Team Torokhtiy
K
I'm a 50 year old and found this program beneficial in developing my explosiveness in the clean and snatch.Whether you can clean 30kg or 100kg this will help you in a personal best lift.
Thank you so much for taking the time to share your experience with our program! We're thrilled to hear that it has been beneficial for you, especially in developing your explosiveness in the clean and snatch. It's fantastic to see that age is not a barrier when it comes to achieving personal best lifts with our program.
P
Really enjoyed the program. I started with a 140kg back squat, 120 front squat and 150 deadlift. After 5 weeks of the program my back squat was 190kg x3 , front squat 170kg x2 and deadlift 190kgx2
We're so happy to hear that you enjoyed the program and saw such great results! Keep up the good work!
L
It didn't seem overwhelming but still hit a PR back squat after a 2 year plateau.
Questions? Look Here!
Or Email Us direct@torokhtiy.com
Will this training program help me to improve pulling strength in weightlifting?
How frequently should I train?
You can plan workouts in 2 ways:
-if the task is to build base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are days off.
-if the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 8 weeks.
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.
What equipment do I need for the program?
Barbell and Bumper Plates
Squat Rack
PVC
GHD
Rubber bands
Blocks
Kettlebells
Plyometric Box
What if I have more questions?
Please contact us at direct@torokhtiy.com
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