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
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!
Justo para volver al entrenamiento o principantes. Le está fascinando a mi novio.
A
Anthony Galaviz
No PR for me
The workout percentages are too low to make progress. I feel like my movement is getting better but I did not progress my squat or my clean and jerk maxes. I also have a masters in kinesiology with an emphasis in strength and conditioning. I am not sure where these low percentages came from.
Thank you for taking the time to share your feedback - we genuinely appreciate it, and we’re sorry to hear that the program did not meet your expectations regarding PR progression.
It’s important to clarify that the Pull & Squat Program is not designed to directly peak or improve Clean & Jerk maxes. Its primary goal is to build fundamental squatting strength and pulling capacity for intermediate athletes, creating a structural and strength base that supports future progress in the Olympic lifts rather than immediate competition results.
The prescribed percentages are not arbitrary. They are based on classic Olympic weightlifting training protocols, drawing from established methodologies and recommendations by Medvedev and Oleshko, where submaximal loading is intentionally used to improve movement quality, technical consistency, and long-term strength development.
At the same time, outcomes from any strength program depend not only on loading schemes but also on movement execution, recovery quality, and nutrition strategy. These factors play a critical role and must be considered when evaluating progress, especially when working at controlled intensities.
Finally, this program has been in active use since 2019 and holds a 4.72/5 rating from 18 verified customers. It has proven effective for a large number of athletes, reflected in predominantly positive feedback and long-term results when applied within an appropriate training structure.
That said, we value all constructive criticism and your input helps us better communicate program goals and expectations moving forward.
M
Mehdi Godefroid
Squat Programming
Currently on the squat program week 2 done. Quite hard but I think in 10 weeks it will be insane progresses on strengh.
S
Ståle F. Røvik
Great program with many nice exercises and challenging pulls
My pulls are much better and stronger now. Completing the program resulted in personal records in both Deadlift and Back Squat.
5 stars: 17 (85%)
4 stars: 2 (10%)
3 stars: 0 (0%)
2 stars: 1 (5%)
1 star: 0 (0%)
L
Lynette Kelly
4 NEW PRs!
The pull and squat program improved my strength and movement patterns. At the end of the program I got new PRs in deadlift, back squat, front squat and overhead squat! I'm a 37 year old mom, and my legs have never looked better. Thank you Torokhtiy!
J
John
Excellent
It is a very user friendly. It’s structure is 100% I recommend this program for everyone who wants to improve his weightlifting skills
G
Gabriel Manta Tatu
Great Results
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
C
Christopher Keys
Cycle
Good program so far. Well designed and fun
L
Liliana Yescas Velasco
Excelente
Justo para volver al entrenamiento o principantes. Le está fascinando a mi novio.
A
Anthony Galaviz
No PR for me
The workout percentages are too low to make progress. I feel like my movement is getting better but I did not progress my squat or my clean and jerk maxes. I also have a masters in kinesiology with an emphasis in strength and conditioning. I am not sure where these low percentages came from.
Thank you for taking the time to share your feedback - we genuinely appreciate it, and we’re sorry to hear that the program did not meet your expectations regarding PR progression.
It’s important to clarify that the Pull & Squat Program is not designed to directly peak or improve Clean & Jerk maxes. Its primary goal is to build fundamental squatting strength and pulling capacity for intermediate athletes, creating a structural and strength base that supports future progress in the Olympic lifts rather than immediate competition results.
The prescribed percentages are not arbitrary. They are based on classic Olympic weightlifting training protocols, drawing from established methodologies and recommendations by Medvedev and Oleshko, where submaximal loading is intentionally used to improve movement quality, technical consistency, and long-term strength development.
At the same time, outcomes from any strength program depend not only on loading schemes but also on movement execution, recovery quality, and nutrition strategy. These factors play a critical role and must be considered when evaluating progress, especially when working at controlled intensities.
Finally, this program has been in active use since 2019 and holds a 4.72/5 rating from 18 verified customers. It has proven effective for a large number of athletes, reflected in predominantly positive feedback and long-term results when applied within an appropriate training structure.
That said, we value all constructive criticism and your input helps us better communicate program goals and expectations moving forward.
M
Mehdi Godefroid
Squat Programming
Currently on the squat program week 2 done. Quite hard but I think in 10 weeks it will be insane progresses on strengh.
S
Ståle F. Røvik
Great program with many nice exercises and challenging pulls
My pulls are much better and stronger now. Completing the program resulted in personal records in both Deadlift and Back Squat.
B
Brandon Brumley
Pull & Squat
I’m starting to get stronger overall. Good program for strengthening legs and core.
D
Duncan
PULL & SQUAT CYCLE
V
Vinay Thombre
Game-Changer for My Strength & Form!
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
G
Gareth Rees
PULL & SQUAT CYCLE
S
Salvador
Superb program
R
Rach O
Awesome program, hitting PBs
I may not be lifting gold medal weights but I am hitting PBs every week. Thanks heap’s Oleksiy
M
Matt Taylor
Good workout programme
Good workout programme, good range of movements, helpful videos to watch, overall enjoy doing these workouts
K
Kumar
PULL & SQUAT CYCLE
R
Raffaele Guarro
Pull
Very good workout
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.
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!
Download first sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.
FAQ
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 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.
Increase strength in pull exercises and squats to further improve Snatch and Clean & Jerk performance; build explosive leg and pulling strength.
Expected Result
Improved pulling and squatting strength, stronger legs and posterior chain, better explosive power for Olympic lifts; optional maxout in Deadlift and Front/Back Squats after the cycle.
Target Audience (Training Level)
Intermediate to Advanced Olympic weightlifters / functional fitness athletes who need more pull and squat strength; not positioned as a beginner or direct competition-peaking plan.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
6 weeks / 30 workouts; can be extended to almost 8 weeks if training every other day
Days Per Week
5 sessions/week recommended; alternative every-other-day option available
Session Duration
60–90 min on landing; PDF session blocks show about 20–70 min plus warm-up, stretching and rolling
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 (50+ high-quality video tutorials / clickable video library)
Trial / Demo Available
Yes — first 2 sessions free
Payment Type
One-time purchase
Price
$44.90$39.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime access
Bonuses
Free 2-session demo, 50+ video tutorials, recommended articles, bundle options and mobile-friendly access.
Delivery Format
Online (digital)
Should I have active internet connection after download?
Off-season / strength-base block; can be used all season before a competition-specific program
Sport
Olympic Weightlifting / Strength & Conditioning
Can Be Used for Competition Preparation?
Indirectly — good as a base-building block before competition preparation, but not designed as a direct competition-peaking cycle.
Training Style / Methodology
High-volume pull and squat strength cycle using percentage-based Olympic-weightlifting variations, squats, pulls, muscle snatches, presses, accessory work and one dynamic activation day per week.
Progression Model
6 weekly microcycles with progressive squat/pull work; high volume and above-average intensity; optional maxout/testing at the end of Week 6.
Periodization Model
6-week mesocycle / strength-base periodization with weekly microcycles; can be run as 5 days/week or every other day for a longer recovery-oriented version.
Deload Phase
No dedicated deload; Week 6 includes lighter/taper-style sessions and optional maxout; recovery days, stretching and rolling are included.
The Olympic Clean Masterclass is a very well structured program with a holistic view of training, and a wholehearted mindset, which is carried through it all. Already at the first read-through the expectation starts to rise.
The program's progression in 12 relatively short and intense sessions should be feasible for most people who want to give it a try. It will surely give you many sessions of sweat, pain, lows and highs. A basic knowledge of theory is enough to complete this programme.
That there should be so much more to learn from such a program is hugely important for developing an independent training routine. If an exercise is unfamiliar to you, you can use easy-to-understand symbols and see simple displays of each exercise in videos, which are a real support for the implementation. The program has been developed by a team of people with thorough and extensive experience in international weightlifting, physiotherapy and nutritional physiology. That fact alone is absolutely amazing. As I said, it is not time-consuming, so if you wish, there are great opportunities to add alternative exercises for the legs, or more muscle groups, to accustom the body to further training in weightlifting.
In pdf format, you can take the program with you when you travel and use it when it suits you. Here it is just a matter of continuing without obstacles. So it remains to be seen who is the last man standing.
I searched all over for a training program to learn the Olympic lifts on my own (without a coach / trainer), I discovered Torokhtiy and this program, the clarity, and comprehensive blew me away. You will not be disappointed by this program!
3.5 weeks in and not only am I not progressing I can’t hit my previous 1rm
If you’re 3.5 weeks into a snatch cycle and struggling to hit your previous 1RM, don’t panic - it’s more common than you think.
Our Snatch Cycle program includes high volume or intensity, your CNS and muscles might be too fatigued to express peak strength right now.
If you’re refining technique, your body may still be adapting to the new movement patterns.
It’s normal to feel weaker before the changes translate into a better lift. Strength progress isn’t always linear - sometimes you dip before you peak.
Our CYCLE must be fully completed (5 weeks) and by the end of fifth week it is time to taper/recover and only then to plan MAXOUT session.
And remember our motto – Warm Body Cold Mind.
Programme très bien construit qui permet de continuer de WODer tout en travaillant intelligemment en plus.
Je suis à la 5e semaine et aujourd’hui un snatch à 90% passé sans difficulté et sous fatigue.
La question c’est donc pas s’il aura un nouveau PR mais plutôt de combien !😍
I just finished my cycle and I didn't manage to improve my PR (75 kg / 165 lbs), however I definitely improved my technique, speed and strength. A bit sad I couldn't break through 75 kg but I still count it as a progress cause I improved successfull snatches ratio with lower weights (to 100% nearly). Giving 4 stars because not all exercises have proper videos linked (somebody already mentioned it). I recommend it overall, will give it a second try after finishing my clean and jerk cycle now :)
I have had two bad injuries on my shoulders because of an accident, many things were torn apart. After 1 year the strength came back for 90 % but still painful in the lock position and beginning. I did a lot of stretching which helped a bit. I started your program precisely and after 6 times the pain was almost gone and I am able to lock out with 2 x 32 kg kettlebell with ease. I am very grateful and although I do not weightlifting I am lose and explosive again. DEEPLY GRATITUDE!I I send a video doing a single heavy kb.
Its easy to follow and i like the amount of Sets. I’ve tried other training plans too—like CrossFit Weightlifting 101—but that one just killed me and my friend. It’s simply too much volume (more Exercises, more load, more Reps - thats Crossfit), or maybe I’m just too old at 51 to pull it off. :-) We are at Week 4 and we love it. My exercise form is becoming increasingly better and more stable. Whether I’ll be able to lift more weight at the end of the 10 weeks than before remains to be seen. But I expect so. I absolutely recommend the Master Diesel 2.0.
For those who wants to improve their squats like myself, look no further. The workouts are easy to follow but are effective at the same time. Great customer service from the team and it made me feel that the team is behind my success.
I tried to upgrade my order for the book and course, as I did not realize it was an option when ordering to save money, but customer service never replied back.
I just started this program and so far I love it. It is complete with mobility and core. It gives me structure and I look forward to my leg days. Highly recommend it
Nothing to say about the excercise but it’s a bit anowing to not have a way easy follow the plan with out moving from the pdf to the links, and having to create myself all playlists, I think you can create playlist allready set for the users
