MALE 2.0 is a 12-week olympic lifting program for men, made up of 5 sessions per week. Main goal is competition preparation or hitting new PR in Snatch and C&J. Best for ADVANCED athletes.
Designed by an Olympian and approved by TOP professional athletes.
The most fundamental competition preparation program
The most fundamental competition preparation program
The most fundamental competition preparation program
The most fundamental competition preparation program
DESCRIPTION OF TRAINING PERIODS
The olympic weightlifting schedule consists of 3 periods.
GENERAL PREP (week 1-4)
General Physical Preparedness (GPP) phase, based on accessory exercises that strengthen and prepare the body for the phases ahead.
SPECIAL PREP (week 5-8)
Preparation, aimed at building a base for a new result, through challenging work in complex and intensive exercises.
PRE-COMPETITION (week 9-12)
By reducing the accessory and strength load, the athlete gains power and lightness for the Snatch, C&J.
MY ATHLETES ON SOCIAL MEDIA
PROGRAM DETAILS
12 weeks + 2 bonus weeks
5 days / week
45-120 minutes per session
50+ specific exercises
Primary focus on Olympics Lifts
Full access to all training content
Weekly video coach instructions
READY TO MASTER THE OLYMPIC LIFTS?
Set new records in Snatch and Clean & Jerk
STEP-BY-STEP VIDEO INSTRUCTIONS
All workouts include every athlete's must-have elements:
warm-up set for muscle activation and prehab;
cooldown routine, with static stretching and myofascial release;
50+ specific exercises;
98 video instructions.
TESTIMONIALS
The following are just a few of the many comments we have received from athletes who completed my olympic weightlifting training
"The variety of the loads in this olympic lifting regimen are great! I am a master lifter, and it is so satisfying to see my progress each week"
"I have run through this program twice and .hit PRs in both Snatch and Clean& Jerk. Also, improve my competition rank"
"I am loving it. A bit hard for me. It is necessary to be 100% focus on the training with very good rest and nutrition, but the improvement with the program is incredible"
LOAD PROGRESSION
Depending on the period of preparation, the ratio of loads between the groups of exercises changes in waves.
Week 1-8 be ready perform hard work in complex and strength exercises.
Week 9-12 be ready to shift to snatch and Clean and Jerk exercises.
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.
You could include more acessorie work in the days were the traning are not so hard!
Thank you, Sergio!
We will consider this, when developing Male 3.0 program!
A
Adrihalt
Male Weightlifting 2.0
I'm enjoying a lot the program. So far, I see that there are many exercises that develop the position in the pull, so the contact in both the snatch and clean is produced correctly. This is something that I have always wanted to focus on and I'm happy that the program includes it.
I love the lifting style of Torokhtiy and I really want to lift like him. I'm sure that following this program and learning from his videos is a good way to achieve it.
Great Job, Adrián! Keep lifting strong!
F
FILIPE CORDELLA
Exactly what I needed
The program is really well structured! I am really enjoying it! It's helping me to improve my lifts with safety and confidence!
P
Phillips Ab
The warm-up routines are super effective. My mobility has improved a lot. Thanks
Do I need a new Male 2.0 program if I trained according to the Male 1.0 program?
The answer is yes, 100%! Weightlifting Program 2.0 is a completely new program. This training program is unique, fun, and add a different stimulus each week. We are implementing hypertrophy, power, and absolute strength to keep you healthy while building strength, athleticism and improving your lifts.
How frequently should I train?
This program is designed to be 5 days per week. We do not recommend training 4 days in a row. On your rest days, try to plan recovery activities, such as massages, or sauna.
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.
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.
Coach's corrections have improved
my technique and efficiency drastically
Receiving guidance in the group has brought more efficiency to achieving my goals.
My technical mistakes get addressed right away instead of training with a bad habit for weeks on my own.
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