Is composed of 12 basic programs (75 weeks of programming) which will help you to plan your training process effectively:
FEMALE TRAINING PROGRAM (12 weeks) - 29$
LEGS STRENGTH (5 weeks) - 29$
DEADLIFT CYCLE (12 weeks) - 29$
MUSCLE GAIN (4 weeks) - 29$
SPEED CYCLE (5 weeks) - 29$
PULL & SQUAT CYCLE (6 weeks) - 29$
CLEAN CYCLE (5 weeks) - 29$
JERK CYCLE (5 weeks) - 29$
SNATCH CYCLE (5 weeks) - 29$
LEG KILLER (12 weeks) - 29$
WEIGHTLIFTING BODYBUILDING (4 weeks) - 29$
INTRO (2 weeks) - 15$
TOTAL: 648$ Special price 399$ (save 94$)
Choose your gender:
What you get:
- 75 weeks of programming done by Oleksiy Torokhtiy;- Focus on the Snatch and Clean & Jerk;
- Programming of auxiliary exercises to improve positioning;
- Technique drills and accessory work;
- Strength cycles for the legs and back muscles improvement;
- Full preparation for competitions with reaching the peak at the right time.
Some options for how to combine these programs:
Option #1 – Preparation for the competition.
Goal: strength and result increasing.
- Squat & Pull Cycle
- Female Program
Option #2 – Preparation for the competition.
Goal: Legs or deadlift strength and result increasing.
- Legs Strength or Deadlift Cycle or Leg Killer
- Female Program
Option #3 – Preparation for the competition.
Goal: strength, muscle gain and result increasing.
- Muscle Gain
- Female Program
Option #4 – Off season.
Goal: explosive training.
- Speed Cycle
- Legs Strength or Leg Killer
- Speed Cycle
Option #5 – Off season.
Goal: long-term strength and explosive training.
- Speed Cycle
- Leg Killer
- Speed Cycle
- Female Program
Option #6 – Off season.
Goal: Back to shape
- Intro
- Squat & Pull Cycle or Leg Killer
- Speed Cycle
Option #7 – Off season.
Goal: Development of one exercise
- Intro
- Snatch / Clean / Jerk Cycle
Option #8 – Long Off season.
Goal: Back to shape
- Weightlifting Bodybuilding
- Leg Killer
- Intro
Option #9 – Long Off season.
Goal: GPP + Development of one exercise
- Weightlifting Bodybuilding
- Intro
- Snatch / Clean / Jerk Cycle
Option #10 – Preparation for the competition.
Goal: Development of one exercise and total result
- Intro
- Snatch / Clean / Jerk Cycle
- Intro
- Female Program
NOTE: plan 7-10 recovery days between the training programs
Full description of each program:
- FEMALE TRAINING PROGRAM
- DEADLIFT CYCLE
- LEGS
- MUSCLE GAIN
- SPEED CYCLE
- PULL & SQUAT CYCLE
- INTRO
- CLEAN CYCLE
- SNATCH CYCLE
- JERK CYCLE
- LEG KILLER
- WL BODYBUILDING
5 week program (25 sessions included) | |
created to develop result in JERK | |
provide neuromuscular adaptation | |
good for weightlifters and functional fitness athletes | |
Version compatible for mobile devices |
5-week program (25 sessions included) | |
created to develop result in SNATCH | |
provide neuromuscular adaptation | |
good for weightlifters and functional fitness athletes | |
Version compatible for mobile devices |
5 week program (25 sessions included) | |
created to develop result in CLEAN | |
provide neuromuscular adaptation | |
good for weightlifters and functional fitness athletes | |
Version compatible for mobile devices |
The most important component of competitive exercise is the Power position. It is very important to properly practice it from the first training. Therefore each training in INTRO PROGRAM starts with high pull with PVC from the hang.
At the end of each training, an additional load is planned to increase general physical preparation: presses, jumps, ABS, hyperextension.
INTRO PROGRAM is recommended for men and women during the start stage before the sterling training process.
DURATION: 2 weeks (8 sessions)
GOAL: Muscle and technical preparation
GOOD FOR: Weightlifters and functional fitness athletes
TRAINING LEVEL: any level
PERIOD: Introductory / Off-season
VOLUME: Average
INTENSITY: Low
FORMAT: PDF
LANGUAGE: English
PREPARATION PERIODS
GENERAL PREPARATION PERIOD
The main objectives are improving the general and supporting physical development of athletes, increasing the functional systems’ capacity, various technique drills, and working out the elements and phases of competition exercises.SPECIAL PREPARATION PERIOD
This period is intended to provide a high level of preparedness for competition activity by increasing the amount of special preparatory and competition exercises. The training program is focused on the development of power-speed skills, coordination, and special endurance, building on the foundation created during the previous period. More attention is paid to working out the competition technique.COMPETITION PERIOD
The main task here is to maintain and improve the level of special preparedness. Plenty of single high-intensity reps in SNATCH and CLEAN&JERK together with gradually reduced volume in other special exercises helps to bring the athlete to their peak for competition day.GOOD FOR
· Intermediate and advanced weightlifters. · Athletes who want to increase explosive strength and develop Olympic weightlifting technique. *For personal use onlyPROGRAM SUMMARY
- Duration
- 12 weeks (60 workouts)
- For (level)
- Intermediate and Advanced
- In addition
- Detailed description of each training period
- Format
- Language
- ENG
4 week program (20 sessions included) | |
created to GAIN MUSCLE MASS | |
provide neuromuscular adaptation | |
good for weightlifters and functional fitness athletes in the off season | |
special offer for NUTRITION PROGRAM | |
FREE video lab access |
5-week program (25 sessions included) | |
created to develop SPEED in SNATCH and C&J | |
provide neuromuscular adaptation increase coordination and explosive skills | |
good for weightlifters and functional fitness athletes | |
NEW design Version compatible for mobile devices FREE video lab access |
That's why in weightlifting, balance between these two qualities is important when training.
Experience and analytics give an opportunity to see and understand the main problems and limiting factors of athletes progress.
There are 2 problems:
emphasis on the development of strength and total disregard for the development of specific mobility
flexibility
The result is a feeling of having power in reserve, but being an able to apply it appropriately both during acceleration and fixation of the bar.
During the development of the SPEED TRAINING PROGRAM, I focused on increasing speed, by including speed-strength exercises, as well as special exercises for developing balance, improving coordination, and increasing stability in a deep squat.
The program consists of 5 weeks and 5 sessions per week. The main task of the program is to increase the general power of the athlete, utilizing specific technical elements for speed improvement. One day of each week is devoted to technical work. The volume of reps and sets is HIGH, however the intensity is MEDIUM. For the purpose of mastering speed, I have excluded heavy lifts (90% or more) from the cycles.
GOOD FOR:
Intermediate and advanced lifters;
Functional fitness athletes or other athletes who want to develop speed in Olympic lifts;
Off Season athletic development.
MAIN CHARACTERISTICS:
Duration 5 weeks (25 workouts)
Designed for MALE / FEMALE (Intermediate and advanced)
PDF format + Video Lab access
English language format
6-week program (30 sessions included) | |
created to improve Pull & Squat strength | |
volume: High intensity: Average | |
good for weightlifters and functional fitness athletes | |
PDF format (Desktop and mobile version) FREE video lab access |
The program consists of 6 weekly training microcycles with 5 workouts per week. Majority of the work focuses on pulls and squats, but Snatch and C&J are also used to activate “the feel” of the muscles during those moves and working in a more dynamic mode. The volume is HIGH, the intensity is AVERAGE.
We recommend this program for men and women during the off-season or as the base strength stage before beginning the main preparation for a competition.
REQUIRED EQUIPMENT AND ACCESSORIES: ✔ Barbell
✔ Bumper Plates
✔ Squat Rack
✔ PVC
✔ GHD (optional)
✔ Rubber bands
✔ Blocks (or you can use weightlifting plates)
✔ Plyometric Box (recommended/approx. 20-24 Inch) ✔ Straps DURATION: 6 weeks (30 sessions)
GOAL: To improve Squat & Pull strength
GOOD FOR: Weightlifters and functional fitness athletes, intermediate and above
PERIOD: Base / Off-season
VOLUME: High
INTENSITY: Average
FORMAT: PDF (Desktop and mobile version)
LANGUAGE: English
BONUS: FREE video library access
NOTE: For personal use only.
NOTE: Training Programs are Non-Refundable.