INTENSO CYCLE is a 8-week Olympic weightlifting training program that uses a lot of heavy triples, doubles, and singles to spike to really push your limits.
The main goal is to help you achieve a new result in the Snatch and Clean & Jerk, as well as perfect your technique.
Designed by an Olympian and approved by TOP professional athletes.
Get the targeted training you need to excel on the big day!
PROGRESSION BREAKDOWN
Each week of the program is designed to prepare you for the next stage in your journey.
Preparation Period (week 1-4) - focus on strengthening key muscle groups and stabilizers.
Pre-Competition Period (week 5-7) - training volume drops to speed up recovery in order for you to reach your peak athletic form.
TRAINING GOALS
It's perfect for athletes who want to work on:
Competition lift improvement
Competition preparation
A first timer trying more frequent heavy single lifting
WHO IS IT FOR
INTENSO CYCLE is the perfect program for those who are looking for a challenge.
Whether you are a weightlifter, powerlifter, or competitive athlete, using wave loading at specific phases in your training could increase strength and performance over time.
Additionally, wave loading could be a beneficial training stimulus for athletes preparing for a weightlifting meet.
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 like this cycle. It Very versatible and Its intresting. I have noticed only in 2 weeks how my lifts are stronger, and i am getting my confidence on every lift.
M
Maxime Gualbert
Incroyable
Je ne suis pas à ma première programmation avec l’équipe d’Oleksiy et je peux vous dire qu’en 8 mois j’ai énormément progressé, j’ai pris +20kg sur mes PR Snatch et C&J et ce n’est pas terminé. Aujourd’hui j’arrive à travailler mes PR en séries.
L’équipe d’Oleksiy est toujours à l’écoute, très réactive et toujours de bons conseils!
Si vous voulez exploser en haltéro, je vous conseille très fortement! 🏋🏻♂️
M
Michael Goo
This Bulgarian Method, Intenso Cycle works! New PRs.
Dec 15, 2023: This is my 2nd time using Intenso Cycle. It didn't feel intense but my numbers went up. Upon 8th week, my snatch increased from 70kg to 77.5kg (+7.5kg) and CJ increased from 85kg to 87.5kg (+2.5kg). I need to work on my wobbly jerk more. But it really works! My new PR is the best Christmas present for me! Thank you Torokhtiy team!
l
luca eleonori
INTENSO CYCLE
P
Petrucci Massimo
INTENSO CYCLE
Hello! Thanks for rating us.
Is there anything missing or something we could improve to make the experience better for you?
Thanks!
No, we do not recommend combining our 8 week olympic weightlifting program pdf with other high-intensity workouts. Our program is specifically designed to be a stand-alone, complete workout regimen. So if you're interested in the olympic lifting training program, we recommend following it as prescribed and not overwhelming your body with too much at once.
How to break up days for the INTENSO CYCLE?
INTENSO CYCLE is a 5 day and 8 week olympic weightlifting program pdf, so we do not recommend training 5 days in a row during the best olympic weightlifting program. Instead, we suggest taking a break every few days to let your body recover. During your rest days, you can focus on other aspects of your fitness routine, like stretching or foam rolling. Listen to your body and see how it responds to different training schedules.
What equipment do I need for the weightlifters training program?
No, INTENSO is an advanced olympic lift workout program that is not meant for beginner athletes. It is designed to produce significant gains in performance over a relatively short period of time. For athletes who are new to oly lifting program, it is important to establish a solid base fitness level before attempting intermediate lifting program.
What if I have more questions about online weightlifting programming?
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.
It is very cool when Oleksiy motivates everyone and praises or corrects.
Feedback on lifts are very helpful, makes me understand more and see mistake myself as well.
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