Speed cycle is an intense 5-week weightlifting program, designed to improve your speed in the snatch and clean.
Through this training program, you will be able to increase your speed abilities in order to improve the performance of competitive weightlifting exercises.
Designed by an Olympian and approved by TOP professional athletes.
The program consists of 5 weeks and 5 sessions each week.
Session No. 5 is a day of technique work, a large number of reps with low weight will help you pay attention to all phases of movement and give you a better feel of your muscles.
By week 5, the athlete should have a feeling of increasing power and acceleration of movements.
PROGRAM HIGHLIGHTS
PROGRAM HIGHLIGHTS
DURATION:
5 weeks / 5 days mandatory / 60-120 minutes.
TRAINING GOAL:
Develop SPEED in the SNATCH and C&J.
TRAINING LEVEL:
Intermediate to Advanced.
GOOD FOR:
Male & Female athletes.
EQUIPMENT NEEDED:
Access to basic fitness equipment is suggested.
How To Choose The Right Torokhtiy Training Program?
Take the opportunity to learn more about what is available by using this guide!
This is a 5-week program with 5 training days per week. The program does not involve super heavy loads, but rather is aimed at building coordination, muscular feeling and optimizing the speed of the exercises.
In that regard, most of the training sessions are filled with different variations of jumping work. About 50% of the total training load is jumping and accessory exercises aimed at developing explosive force and speed skills.
LOOKING FOR FASTER SNATCHES AND CLEANS?
Speed Cycle is Perfect for Developing Speed and Explosiveness!
I started this program after the Beginner one. The program does not include snatch or clean with very high weights (most of the time below 80%) but many variations and complexes that helped me improving techinque and execution speed. For example, I feel I understand better how to accelerate and I move much more fluently and faster under the bar.
n
niraj mishra
I have done the payment but not recieved the program why
I have done the payment but not recieved the program
Hello, Niraj! We apologize for any inconvenience. Can you please provide us with your order number so we can look into this for you? Thank you for bringing this to our attention.
M
Michael Goo
Speed Program boosted my confidence and made my current PRs light.
Haven't tested my new PR after completing speed program. But it has boosted my confidence and speed in getting under the bar. Now, my current PRs feel lighter. Excellent program! Many thanks to Torokhtiy and his team!
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!
Will this training program help me to improve speed in weightlifting?
The answer is yes, 100%! Weightlifting is a sport that requires explosive power, and training programs that improve your ability to produce explosive power will also help you to become a faster weightlifter.
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.
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.
Develop speed in the Snatch and Clean & Jerk; increase general power, acceleration, coordination and explosiveness while avoiding super-heavy loading.
Expected Result
Faster and more confident Snatch/Clean & Jerk execution; improved acceleration, bar speed, coordination, positions and ability to use power at the necessary angles.
Target Audience (Training Level)
Intermediate to Advanced Olympic weightlifters, functional fitness athletes and athletes from other sports who need speed, explosiveness and better Olympic-lift coordination.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
5 weeks / 25 workouts
Days Per Week
5 sessions/week (Session 5 is technical/light work; recommended rest days Thursday and Sunday)
Session Duration
40–80 min in PDF session cards; landing lists 60–120 min
Coaching or Self-Training
Self-training
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (PDF + clickable video links; desktop, tablet and mobile)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (46 high-quality video tutorials / video library links)
Trial / Demo Available
Yes — first 3 sessions free
Payment Type
One-time purchase
Price
$45.90$39.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Free 3-session demo, 46 video tutorials, mobile-friendly PDF, recommended bundle options and recommended articles.
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
5-week speed cycle, 25 workouts, 5 sessions/week, technical Session 5, high-volume medium-intensity structure, jumping/accessory emphasis, speed-strength work, % based loading and control training guidance after completion.
ADDITIONAL (TRAINING)
Season
Off-season / speed-development block
Sport
Olympic weightlifting, functional fitness and speed/power development for sports
Can Be Used for Competition Preparation?
Not a full competition-prep plan; useful as an off-season or pre-block speed/power cycle to improve Snatch and Clean & Jerk speed.
Training Style / Methodology
Speed and explosiveness cycle using Olympic-lift variations, jumps, accessory work, technical light sessions, high volume and medium intensity instead of super-heavy loading.
Progression Model
Weeks 1–3 increase intensity by about 5–7%; Week 4 reduces total volume and jumping work for recovery; Week 5 focuses on power, acceleration and lighter-load explosiveness; control training is recommended one week later.
Periodization Model
5-week speed block / microcycle periodization: buildup weeks, recovery-volume week and final speed-expression week.
Deload Phase
Yes — Week 4 reduces total volume/jumping work for recovery; PDF also recommends control training one week after completion.
Blocks, kettlebells, plyometric box, rubber bands, lifting straps and shoulder activation system
Gym Machines Needed
GHD; otherwise mostly standard barbell/gym equipment
Training Location
Gym
Nutrition
No dedicated nutrition plan; PDF stresses sleep, nutrition and recovery responsibility for effectiveness.
Warm-Up Included
No dedicated general warm-up routine included; PDF says to warm up at least 10 minutes before each session.
Post-Workout Included
No dedicated stretching routine included; PDF says to spend about 10–15 minutes on static stretching and myofascial release after each session.
Mobility Included
Yes (mobility/flexibility is addressed through recovery guidance, technical positioning work, jumping/coordination and recommended stretching, but not as a full mobility routine).
Customization Available
Yes — load is % based/scalable, Session 4 and Session 5 can be swapped if needed, and users can add recovery activities / short low-intensity cardio.
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM Snatch / Clean & Jerk / Front Squat / Back Squat, light technical work, high-volume accessories, jumping work and session duration/volume markers.
Pregnancy / Postpartum Safe
Not specified / consult a professional
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No
Fixed Time/Days or Flexible
Fixed 5-week structure with 5 sessions per week; some flexibility to swap Session 4 and 5 and adjust recovery based on readiness.
Main Exercises (Used the Most)
Power Snatch, Snatch Balance, Snatch from blocks, Hang Snatch, Clean from blocks, Power Clean, Clean & Jerk, Front Squat, Back Squat, Snatch/Clean Pulls, Pause Jerk, Push Press, Box/Depth/Chicken/Barbell Squat Jumps, Good Morning, Sots Press, Overhead Squat and accessory/prehab drills.
Good For Recovery/Rehab
Not a rehab program; includes recovery guidance, reduced-volume Week 4, rest-day recommendations, stretching/myofascial release guidance and low-intensity recovery options.
Adjustable Load
Yes
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — PR-based percentages, weekly load progression and a recommended control training/test one week after the cycle to assess speed and quality.
Rest Day Guidance
Yes — recommended Thursday/Sunday rest days, sauna/massage, recovery activities and optional low-intensity cardio up to 30 minutes.
Volume Level
High
Intensity Level
Medium overall; avoids super-heavy emphasis and focuses on speed/explosiveness with lighter-to-moderate loads
Fat Loss or Muscle Gain
Explosive power / speed development (not primarily fat loss or muscle gain)
Been wanting a program to help strengthen the overhead position and I've gotten through the 1st session and it feels good. I enjoy the different variations of workouts and its a different pace from me normally working on the snatch and CJ. Definitely looking forward to the rest of the program.
I used the Athletic Performance program to prepare for my fourth triathlon. My muscular endurance improved drastically. I earned a personal best time and third place in my division, my first time placing. Thank you Torokhtiy!
I took advantage of the 2-for-1 promotion and started with the Beginners 2.0 program. I found it excellent; I'm a week away from finishing it and will start the Snatch Masterclass program soon. I'll let you know shortly.That's all for now, thank you for following.
I just wanted to say how impressed I am with the MALE WEIGHTLIFTING 2.0 + MOBILITY FOR WEIGHTLIFTING programmes.
The structure is excellent, and the level of detail — especially the explanations and videos — makes everything very clear and easy to follow. I’m currently on Week 2 of Male 2.0, and I can already feel a noticeable improvement in my confidence and consistency with the lifts.
The volume is challenging but very well programmed, and I can tell that it’s building a strong foundation for future progress.
I’m genuinely enjoying the process and learning a lot along the way. I’ll definitely be looking into purchasing more programmes in the future (especially the Squat or Overhead Mobility programmes), and I’d also be very interested in attending one of your seminars.
Thank you again for such a high-quality product — it really shows the level of thought and experience behind it.
I am the type of person who never buys programs as they seemed so basic/simple, I was already doing them. This program is not that at all. Very in depth, easy to follow, and provides results. Well done!
I’ve been following Torokhtiy for a while and I finally decided to give it a chance. This one is the real deal folks, after every session you feel the “no gain, no pain”. I’m still on on it and I plan on finishing it. I can feel the improvement already.
Excellent coaching feedback that is constructive and helps the athlete to reach the goal that’s in mind. I attended a seminar last summer. Only six month into the program and my training has improved significantly. I knew I needed a strong foundation and Torokthiy has provided what I needed. Coaching and the right program that works to help me reach my personal goals. If you are serious about Olympic weightlifting, you would not be sorry.
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