This is a 12-week program with four training days per week.
This program includes a general and special warm-up routine that will help your muscles prepare for the activities ahead. Plus, every fourth workout is optional and features olympic lifts for even more metabolism-boosting benefits!
Each week of programming will help you build confidence in the basics and then move on to more advanced techniques.
CAN YOU STILL GET STRONGER AFTER 35?
Yes, With Master Strength!
TRAINING GOALS
TRAINING GOALS
It's perfect for Master's athletes who want to work on:
developing muscle strength;
extra training stimulus during the off-season;
looking for deloading from intensive Olympic lifting programs.
L’allenamento non ti produce lo stress necessario e percepibile alla massa muscolare
Si notano peggioramenti prestazionali ed estetici
Thanks for the feedback! We used classic linear overload progression in this program and gave some freedom to lifters to take in account age factor, taking into account the extended recovery duration of master athletes.
Considering the specifics of adaptation and recovery of the Master’s athletes (35+y.o.) the load structure is optimized:
1. The total volume is reduced;
2. Emphasis on high-quality warm-up and post-workout stretching;
3. The shock load in squats in pulls is minimized to reduce stress on the knees.
In case you fell you need more volume or intensity, you can customize you plan. Feel free to contact, if you need any help with this.
j
joaquim COSTA
Best program for Master's Strength recover
After a very long period (40 years) of no practicing, I am back!
This program is the best suited for me.
M
Michael Duarte
Great program
I love it
J
Jose Galan
Fun and effective
The exercises are very varied, which makes the sessions enjoyable. In general the sessions take about 60-75 minutes, which is a good thing because you don't need a lot of time to do them.
For me it was great. It's been years since I've done bench presses. And my RM went up by 15 kg. As for the squat and deadlift, it went well but not as well as the bench press. But I improved my marks a bit.
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!
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.
Yes, Master Strength Program will be effective for both genders - male and female as well.
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.
I have purchased several of Torokhtiy's programs. All of which were well done. However, this particular program I was unable to read the instructions due to the poor quality. Thank you for the opportunity to express my opinion.
Hi, Michael! Thanks a lot for your feedback. Sorry to hear there was a problem with the quality of instructions in the program.
Please reach out to us at direct@torokhtiy.com with a screenshot of the issue, so we can fix it and send you a version of the program with proper quality.
I like this program. Its structure is good, and it has just the right amount of volume for a master athlete. After the workouts, I haven’t felt overly fatigued, and I always look forward to the next training session. After training with the program for three weeks, I actually had to jump to the second-to-last week of the program because I was preparing for my first weightlifting meet. The competition went well, and afterward I returned to my normal routine and continued from where I left off.
Most Usefull Athletic Performans Workout of All Areas.
I am a boxer,ı have been looking workout programs for best suites me ı did a lot of resarch,ı deciced to comlex oly lifts , main litfs (bench,squat,dead etc) and plyometrics . But there is a so much exercises list on the net,its hard to find which one is good for taking. Then ı found the Torokithy Athletics Performans, its'a spectacular wokrout program. Thnx to Torokithy. Thank you so much sir.
A bottle for all occasions should be large enough to keep drinks for an entire training day, thermodynamically reversible enough to keep the drink cold for up to 6 hours, solid enough to withstand shock if an accident should happen, a handle to grip, easy to drink from and pretty to look at. All of these criteria are met by Thoroktiy's drinking bottle, and it is the best thing any drinking bottle may be.
Cakal som od tohto programu viac, chýbala mi tam špecifická rozcvička ako pri ostatných programoch.
Hey!
Sorry to hear that - version 1 of this program didn`t include this section yet, this version was released long time ago in 2018 and we started to implement special warmup block later.
Sin un ojo que vea los movimientos, se complica mucho. Envié el vídeo final, tal como pone el manual y no me respondieron. También había planteado previamente alguna duda por mensaje privado y nunca contestan (paso más de un mes).
Hi there! We appreciate your feedback. We searched everywhere but didn’t find any messages from you.
Could you please send an email to direct@torokhtiy.com with info on where you submitted your videos?
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!
I bought one of Torokhtiy’s programs which have been very good for an over all training. It’s not the last time I’ll buy programs from Torokhtiy! <3
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