The POWER CLEAN training program is specially designed for athletes across different sports who aim to enhance their explosive strength and improve their performance.
The program duration is 6 weeks and consists of several phases, with each session filled with different clean variations.
This program is designed to help athletes from any sport achieve a new result in the POWER CLEAN exercise.
Designed by an Olympian and approved by TOP professional athletes.
The POWER CLEAN training program focuses exclusively on clean variations, with no snatch variations included in the program.
This focus helps to ensure that athletes are getting the proper form and technique for the POWER CLEAN exercise.
With this program, athletes can unlock their explosive power and get the maximum benefit out of each session.
A Breakdown of the 6-Week Program
A Breakdown of the 6-Week Program
The program duration is 6 weeks and consists of several phases:
Week 1: INTRO Week
Get familiar with the program structure and exercises.
Week 2-5: Main Load Phase
Three intense training sessions per week for 4 weeks to maximize your gains in explosive strength.
Week 6: Tapering Week
Finish strong and assess your progress.
Why join the POWER CLEAN program?
Why join the POWER CLEAN program?
The POWER CLEAN program helps you build explosive strength in a natural way.
All exercises are functional movements that directly translate to athletic performance, making it an effective way of improving your strength and performance.
In addition, the program is only six weeks long, so you don’t have to commit extended periods of time to achieve maximum results.
NEED MORE POWER IN YOUR TRAINING?
Try Our Comprehensive Power Clean Program!
Benefits for Athletes of All Sports
Benefits for Athletes of All Sports
Athletes from all sports can benefit from the POWER CLEAN training program, including:
⚾ Baseball
🏀 Basketball
🔥 BJJ
🥊 Boxing
🚲 Cycling
🏈 Football
🏌️ Golf
🏒 Hockey
🥋 MMA
🚣 Rowing
⚽ Soccer
⏱️ Sprinting
🎾 Tennis
🎽 Throwing
🤼 Wrestling
🏐 Volleyball
The program helps athletes to unlock their explosive power and increase their performance in any sport.
I just completed this 6 week program. I followed it exactly including all the warm-ups and post work-out stretches.
The last week is very light with the final day serving as a test for your new PR. I was so surprised to beat my PR by 15 lbs! That's just over a 9 percent increase! I've been stuck at the same PR for years. This program definitely works!
T
Te Hung Fan
POWER CLEAN PROGRAM
R
Robert Long
Power cleans
I have been in the program for 3 weeks now and already seeing improvements in my form as a beginner.
M
Michael Kelly
POWER CLEAN PROGRAM
D
Dimitri Petrou
+30lbs in 6 weeks
Amazing program. Learned a lot about programming, proper warm ups and mobility for weightlifting. Added 30lbs to max in 6 weeks, injury free.
Bought 3 more programs for Black Friday haha
One think I wish there was more of in the program is technique/form content
Thank you Torokhtiy and team!
With over two decades of Olympic weightlifting experience, I know how small details can influence your lifting game. And I can say for sure:
“Big results consists of small details”
HOSTED OVER 300 SEMINARS WORLDWIDE
HOSTED OVER 300 SEMINARS WORLDWIDE
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 2026, I officially earned my PhD in Sport Science!
What is the purpose of the POWER CLEAN training program?
The POWER CLEAN training program aims to enhance explosive strength and improve overall performance for athletes across different sports.
How long is the duration of the POWER CLEAN training program?
The program lasts for 6 weeks, providing a structured plan to gradually improve clean performance and maximize results.
What does each session of the program consist of?
Each session of the program includes a variety of clean variations, which are carefully chosen to target different muscle groups and movement patterns to enhance overall power and explosiveness.
What can athletes expect to achieve by following the program?
By following the program diligently, athletes can expect to see improvements in their explosive strength, power output, and overall performance. They may achieve personal bests in the POWER CLEAN exercise and experience enhanced athletic performance in their respective sports.
I am a coach and I want to use it for my gym / my clients.
Improve explosive strength and athletic performance by building a stronger, more technical Power Clean and aiming for a new Power Clean PR.
Expected Result
New personal best/result in the Power Clean, better clean technique, improved explosive power, stronger pulling/squatting support strength and better transfer to sport performance.
Target Audience (Training Level)
Athletes from different sports; Olympic weightlifting, functional fitness and strength/conditioning athletes who already know basic barbell lifting and want to improve Power Clean performance.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
6 weeks / 18 training sessions
Days Per Week
3 sessions/week
Session Duration
60–90 min (estimated from 4–5 main-load exercises, warm-up, accessory work and post-workout stretching)
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 (video library / detailed video guides for all exercises, plus general warm-up and post-workout stretching videos)
Trial / Demo Available
Yes — first 3 sessions free
Payment Type
One-time purchase
Price
$45.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Free 3-session demo, general warm-up videos, post-workout stretching videos, recommended articles, video library and bundle options with Front Rack Mobility or Athletic Performance.
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
6-week Power Clean-focused plan, Intro Week, 4-week Main Load Phase, Tapering/Test Week, clean-only exercise focus, 1RM-based loading, RPE load zones, optional sets, supersets, warm-up, accessory work and post-workout recovery.
ADDITIONAL (TRAINING)
Season
All-season / off-season explosive power development
Not a full competition-prep plan; useful for improving Power Clean, explosive power and sport performance, with a Week 6 test/taper for a new PR.
Training Style / Methodology
Power Clean-focused strength/power cycle using clean variations, progressive 1RM-based loads, medium/challenging RPE work, explosive jumps, accessory strength work, warm-up/prehab and post-workout stretching.
Progression Model
Week 1 Intro → Weeks 2–5 Main Load Phase → Week 6 Tapering/Test; loads based mostly on 1RM Power Clean, with Back Squat based on 1RM Back Squat, plus RPE zones and optional sets.
Periodization Model
6-week block periodization: introductory technical week, 4-week main load phase and taper/test week, with intense, technical and recuperative sessions balanced across each week.
Deload Phase
Yes — Week 6 is the tapering/test week; recovery guidance also emphasizes rest days, sauna/massage and recovery activities.
Blocks optional; lifting straps recommended for pulling variations
Gym Machines Needed
GHD; otherwise no mandatory dedicated machines beyond standard gym equipment
Training Location
Gym
Nutrition
No dedicated nutrition plan; PDF stresses sleep, diet and recovery responsibility for program effectiveness.
Warm-Up Included
Yes (general warm-up and specific warm-up/prehab routines)
Post-Workout Included
Yes (post-workout cooldown, static stretching and myofascial release)
Mobility Included
Yes (warm-up/prehab, elbows/front-rack mobility related work, stretching and recovery routines)
Customization Available
Yes — loads scale from 1RM, RPE zones and optional sets; warm-up can be performed in circuit mode or adapted to needs.
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM Power Clean / Back Squat, Light/Medium/Challenging RPE zones, optional sets, supersets, warm-up circuits and accessory work.
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 6-week structure with 3 sessions per week; session loads are scalable and optional sets can be used based on readiness.
Main Exercises (Used the Most)
Power Clean, Hang Power Clean, Mid-thigh Power Clean, Clean Pull, Hang Clean Pull, Block Clean Pull, Muscle Squat Clean, Front Squat, Back Squat, Back Squat + Front Squat, Muscle Snatch, RDL/Deficit RDL, Good Morning, Jumps, Split Squat, Pallof Press, Hyperextensions and mobility/accessory drills.
Good For Recovery/Rehab
Not a rehab program; includes tapering week, recovery guidance, post-workout stretching and myofascial release to support recovery.
Adjustable Load
Yes
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — PR-based load calculations and Week 6 performance assessment/test in Power Clean.
Rest Day Guidance
Yes — recovery guidance recommends sauna/massage on rest days and emphasizes sleep, diet and recovery activities to avoid stiffness, injury, overtraining and burnout.
Volume Level
Moderate to High
Intensity Level
Medium to Challenging; progresses toward a taper/test week and new PR attempt
Fat Loss or Muscle Gain
Explosive power / athletic performance (not primarily fat loss or muscle gain)
I love this manual! I’ve learned new, efficient exercises to work through mobility for specific barbell movements. The layout, the videos and explanation of exercises are also really great! Thank you! Very happy I bought this.
This is a really good program and package. there are so many lessons to glean from this program: not just the weight or volume, but the intensity, commitment and willingness to give everything to succeed. "Uncle Rus" also shows how to perform the accessory exercises very well. top marks and well done to the team at Torokhtiy Media
It's an extremely good program for beginners who are getting to know the discipline. It works very well for people with previous experience in lifting as well.
Went through week one before planned break to feel it out
So I went through the first week before I got on my 2 week break, mostly to feel out the program and make my mind on it.
So, as of now I can say that I do enjoy the volume and the general idea of the plan. It’s very well structured (though I will never be a huge fan of bench presses) and I can clearly see the potential. One note - if you plan to do it with Oly lifting in mind the optional day IS NOT optional for you.
Overall i highly recommend it to build strength foundations regardless of how experienced you are.
I never was able to do a proper snatch because I had fear of going under the bar. This program helped me improve in the technique and build confidence doing the snatch. I was also able to increase the weight. Watch my videos here. https://www.instagram.com/jasonjustlifts/reel/DYUyUqVOkY4/
I made good progress with the lifts in terms of stability and execution. Highly recommended if you already have some experience in the lifts but still have a lot to solidify.
