Professionally Designed Power Workout Programs by Oleksiy Torokhtiy. This Set is Composed of 3 Basic Programs: Legs Strength, Deadlift Cycle, Pull & Squat
3. LEGS STRENGTH PROGRAM - 5 week Weightlifting Program ($44.90)
SET DETAILS
SET DETAILS
23 weeks of programming in PDF format done by Oleksiy Torokhtiy;
Focus on the weightlifting STRENGTH training;
Programming of auxiliary exercises to improve positioning;
Technique drills and accessory work;
Strength cycles for the legs and back muscles improvement;
Full preparation for off season and base strength stage.
THE ULTIMATE TRIO FOR EXPLOSIVE POWER
One Goal - Unstoppable Strength
DEADLIFT CYCLE
DEADLIFT CYCLE
The strength program consists of 12 weeks and includes various DEADLIFTs and assistance DEADLIFT exercises. DEADLIFT CYCLE program suits well athletes who want to improve strength in DEADLIFT (develop the strength of their back and legs muscles). This program is perfect for weightlifters and strength athletes in the off-season, as it will provide a powerful and fundamental basis for subsequent progression.
This strength training routine is good for athletes who want to improve strength in DEADLIFT (develop the strength of their back and legs muscles). It includes a sufficient amount of accessory exercises for SNATCH and CLEAN&JERK, and one day for SNATCH and CLEAN&JERK are planned. Since the intensity in these exercises is low, they will not reduce the efficiency of training in DEADLIFT, but warm up the muscles, train the muscle memory and help to work out single technical elements.
PULL & SQUAT CYCLE
PULL & SQUAT CYCLE
PULL & SQUAT CYCLE is built on the basis of a methodical approach whose goal is the integrated development of the athlete’s leg and back muscles strength achieved by pulls and squats.
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.
LEGS STRENGTH PROGRAM
LEGS STRENGTH PROGRAM
This program is a 5-week mesocycle created for weightlifters of intermediate and advanced level of preparation, in order to develop the explosive power and absolute strength of leg muscles in weightlifting and other sports. The “LEGS STRENGTH” program has a quite a high level of complexity and intensity. Because of this a basic level of strength preparation is required.
The structure of the training load includes a small amount of SNATCH and CLEAN&JERK exercises weekly, and a SNATCH and CLEAN&JERK workout for muscle memory training.
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!
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 total-body Olympic-weightlifting strength by combining three focused strength programs for deadlift/back, pull & squat strength, and legs strength.
Expected Result
Stronger deadlift, pulls, squats, legs, posterior chain and Olympic-lifting support positions; improved base strength for Snatch and Clean & Jerk; optional Deadlift / Front Squat / Back Squat maxout checks after the component cycles.
Target Audience (Training Level)
Intermediate to Advanced Olympic weightlifters, functional fitness athletes and strength athletes who need an off-season/base-strength block focused on pulls, squats, deadlift and leg strength.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
23 weeks total; bundle of 3 programs: Deadlift Cycle (12 weeks) + Pull & Squat Cycle (6 weeks) + Legs Strength Program (5 weeks).
Days Per Week
Mostly 5 sessions/week in Deadlift Cycle and Pull & Squat Cycle; Legs Strength uses 4 sessions/week plus an optional 5th low-intensity recovery session.
Session Duration
60–90 min on landing; component PDFs show sessions roughly 20–100 min depending on the program/day, plus warm-up, stretching/rolling and optional recovery/cardio work.
Coaching or Self-Training
Self-training bundle; PDF-based programs with clickable video links / video library. Coaches can use it only for personal use unless commercial use is agreed separately.
ADDITIONAL (FILE)
Format
3 PDF programs / digital download bundle: Deadlift Cycle + Pull & Squat Cycle + Legs Strength Program.
App
No dedicated app
Platform
Any device (PDF + clickable video links; desktop, tablet and mobile)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes — workout tutorial videos / clickable video library included in the PDFs.
Trial / Demo Available
Yes — first trial sessions are available.
Payment Type
One-time purchase
Price
$134.70$99.00
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
26% bundle discount based on pricing block; combines 3 strength-focused programs; workout tutorial videos; lifetime access; component trial sessions; optional Deadlift / Front Squat / Back Squat maxout support; upgrade options with OLY SET and Masterclass bundles shown on landing.
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
3-program Power Set; 23 weeks of programming; off-season/base-strength focus; deadlift cycle, pull & squat cycle and leg-strength mesocycle; strength cycles for legs and back; auxiliary exercises for positioning; technique drills/accessory work; video library; % of 1RM prescriptions; light/medium/heavy intensity tags; optional maxout/PR support.
ADDITIONAL (TRAINING)
Season
Off-season / base strength stage; can be used year-round as a strength block when not directly peaking for competition.
Useful as an off-season/base-strength stage before competition preparation, but not a dedicated competition-peaking plan. Deadlift and Pull & Squat PDFs recommend switching to a competition program after completion and include optional maxout checks.
Training Style / Methodology
Three strength-focused programs using deadlift variations, pulls, squats, Olympic-lifting support drills, accessory work, plyometrics, GPP, recovery days and percentage-based progression.
Progression Model
Combined progressive strength bundle: Deadlift Cycle progresses through general preparation, special preparation and competition/taper phases; Pull & Squat uses 6 weekly microcycles; Legs Strength uses 5-week intro/basic/shock/shock/taper structure.
Periodization Model
23-week combined block: 12-week Deadlift Cycle + 6-week Pull & Squat Cycle + 5-week Legs Strength mesocycle; component programs use weekly microcycles with planned load progression and optional maxout/PR testing.
Deload Phase
Yes — component programs include reduced/recovery days and tapering phases; Legs Strength Week 5 is tapering, Deadlift Cycle Weeks 9–12 taper/recover toward PR, and Pull & Squat includes recovery/rest-day options.
Shoulder Activation System, collars, blocks, kettlebells, bench/box, lifting straps, rubber bands and optional GHD depending on component program.
Gym Machines Needed
GHD recommended/used; blocks and box/bench used; no complex gym machines are mandatory.
Training Location
Gym / weightlifting facility / functional fitness box / equipped home gym with barbell, rack, bumper plates, box and enough space for Olympic lifting and deadlift work.
Nutrition
No dedicated nutrition plan included; PDFs emphasize responsibility for sleep, nutrition and recovery.
Warm-Up Included
Yes — general warm-up and special warm-up routines are included; at least 10 minutes of warm-up is recommended before each session.
Post-Workout Included
Yes — 10–15 minutes of static stretching, myofascial release, stretching/rolling and recovery work are recommended after sessions.
Mobility Included
Yes — mobility/prehab is included through warm-ups, shoulder activation, stretching, myofascial release, recovery guidance and technical drills.
Customization Available
Yes — loads are based on the athlete’s 1RM; component sequencing can be adjusted; Pull & Squat can be run every other day; Legs Strength can be used as 5-week / longer cycle options; optional maxout and recovery options included.
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM for Snatch / Clean & Jerk / Front Squat / Back Squat / Deadlift, light/medium/heavy prescriptions, optional sets, intensity/volume indicators, warm-up blocks, recovery/cardio blocks and video links.
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No / not positioned as rehabilitation or post-surgery program
Mental Health & Mindfulness Integration
No dedicated mindfulness component; technical practice and strength progress may support confidence under heavier weights.
Fixed Time/Days or Flexible
Structured 23-week bundle with fixed weekly plans; flexible sequencing of component programs and optional recovery/maxout scheduling. Pull & Squat can be extended by training every other day.
Main Exercises (Used the Most)
Deadlift, Deficit Deadlift, Block Deadlift, Romanian Deadlift, Snatch Pull, Clean Pull, Deficit Pulls, Back Squat, Front Squat, Pause/Bench/Narrow/Feet-variation Back Squats, Muscle Snatch, Muscle Squat Clean, Power Snatch, Power Clean, Clean & Jerk, Front Squat + Push Press/Jerk, Good Morning, Split Squat, Lunges, Box/Depth/Chicken/Barbell Squat Jumps, Hyperextension, Plank/core work.
Good For Recovery/Rehab
No — not a recovery/rehab program; includes recovery days, stretching/rolling and deload/taper guidance but is performance-focused.
Adjustable Load
Yes — 1RM-based loading, light/medium/heavy prescriptions, optional sets, optional recovery sessions, every-other-day scheduling option and component order flexibility.
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — progress is tracked through 23 weeks of sessions, percentage-based loading, weekly phase progression and optional Deadlift / Front Squat / Back Squat maxout checks.
Rest Day Guidance
Yes — PDFs recommend sauna/massage, stretching/myofascial release, sufficient sleep/nutrition/recovery, recovery/reloading days and taper/rest before PR testing.
Volume Level
High
Intensity Level
Medium to High / Above average; Deadlift Cycle and Legs Strength peak into heavy work, while Pull & Squat is high volume with above-average intensity.
Fat Loss or Muscle Gain
Performance / strength focus; not primarily fat loss or hypertrophy.
Muscles Focus
Posterior chain, back, glutes, hamstrings, quads, legs, pulling muscles, squat muscles, grip, core, shoulders/upper back and Olympic-lifting support positions.
Number of Unique Exercises
100+ combined exercises/drills across the bundle; exact combined unique count is not specified.
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach
Oleksiy Torokhtiy
Programming Coach
Sergii Putsov
Coach Certifications
PhD in Sport Science, Former Professional Athlete, 2-times Olympian; hosted 300+ seminars worldwide; 200 kg Snatch and 240 kg Clean & Jerk best results.
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.
