Develop Pulling and Squatting Strength for Explosive Performance!
Develop Pulling and Squatting Strength for Explosive Performance!
Develop Pulling and Squatting Strength for Explosive Performance!
Develop Pulling and Squatting Strength for Explosive Performance!
PROGRAM STRUCTURE
The program consists of 6 weekly microcycles for 5 workouts per week. In each weekly cycle, one training day is planned with an emphasis on competitive exercises for muscle activation and working in a dynamic mode of your muscles.
By the week 6, the athlete should have a feeling of increasing power and acceleration of competitive movements.
This is a 6-week program with 5 sessions per week. Most training sessions are filled with squat and pull variations. But there's also a wide variety of muscle snatches and presses in this program - with many reps per exercise to encourage full-body strength training!
The volume is high, INTENSITY is above average.
TRAINING GOALS
It's perfect for athletes who want to work on:
Developing pulling and squatting strength;
Competition lift improvement;
Increasing legs explosiveness;
Off-Season athletic development.
NEED TO INCREASE EXPLOSIVENESS IN YOUR LEGS?
Develop Pull & Squat Strength for Explosive Gains!
WHAT'S INCLUDED
6-weeks of weightlifting workouts;
5 workouts per week, 60-90 minutes each;
30+ Technique drills and accessory work;
50+ high-quality video tutorials;
Unlimited access via mobile-friendly format.
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
This was a great cycle overall. Juuust a little boring in a couple of sessions (not that much diversity), but there aren't that many alternatives of exercises for squat and pulling strength. So all is OK from my end. I also documented the whole process on my ytb channel, so everybody can see my progress. At 38, I managed to hit new PR numbers in Front Squat, from 102.5kg to 115 kg, and in Back Squat from 125kg to 130kg. However, for Deadlift, I had to stop, because of a small knee inconvenience. I am guessing that I pushed too hard in the Squat session and I probably needed to focus only on Back Squat and leave the legs to rest a bit, then go further to Deadlift. Great 6-week training, I also shared my positive feedback on my channel. Now, some good ol' functional fitness for me, and in autumn, start another cycle from Torokhtiy. Thanks and keep up the good work. Keep on being active!
Hey, Gabriel!
Thank you for a such detailed feedback! Happy that you achieved you PR's! Keep going, new BIG numbers are coming! We believe in you and will be here to help you with a new PR!
Cheers,
Team Torokhtiy
K
Kujath Jason
Awsome
I'm a 50 year old and found this program beneficial in developing my explosiveness in the clean and snatch.Whether you can clean 30kg or 100kg this will help you in a personal best lift.
Thank you so much for taking the time to share your experience with our program! We're thrilled to hear that it has been beneficial for you, especially in developing your explosiveness in the clean and snatch. It's fantastic to see that age is not a barrier when it comes to achieving personal best lifts with our program.
P
Patrick Dexter
Really enjoyed the program. I started with a 140kg back squat, 120 front squat and 150 deadlift. After 5 weeks of the program my back squat was 190kg x3 , front squat 170kg x2 and deadlift 190kgx2
We're so happy to hear that you enjoyed the program and saw such great results! Keep up the good work!
L
Layne W.
Great Program
It didn't seem overwhelming but still hit a PR back squat after a 2 year plateau.
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.
Will this training program help me to improve pulling strength in weightlifting?
The answer is yes, 100%! Weightlifting is a sport that requires explosive power, and this training program will improve your ability to produce explosive power.
How frequently should I train?
You can plan workouts in 2 ways:
if the task is to build base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are days off;
if the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 8 weeks.
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.
I would advice the Squat program to everyone who has hit a plateau with squats (both front and back), and decides to dedicate some solid weeks of training to building general strength for their weightlifting. Of course, it is not aimed at Elite weightlifters, but its flexible structure can be adapted from beginners to fairly advanced athletes. Since it is a 3 day/week program (plus one accessory work day), it is also adaptable to functional training or CrossFit.
It allowed me to reach very heavy weights, considering my own bodyweight :)
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's a really good investment if your passion is weightlifting.
It's great knowing Oleksiy actually makes time for his clients.
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