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
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
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.
The plan is very suitable for beginners and is fun!
H
Hanna Lasson
OLY Beginner program
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.
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.
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!
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.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
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 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!
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!
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!
There are a lot of variations of snatch, some are familiar some are not. Different weight percentages helps me to being aware of technical issues and fix them.
The program is absolutely fantastic for anyone who wants to improve their lifting in a structured way while learning how to incorporate the gymnastics and metcon aspects into the trainning. I am on week 3 and gaining so much more confidence particularly in the snatch positions with each session. I really appreciate the warm-ups and mobility drills that always take care of the nagging little tight spots/help feel the body ready to lift. My only regret is that I have not started sooner!
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! :)
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