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!
M
Mimmo Annese
SPEED CYCLE (5 WEEKS)
S
Sanjeev Teelucksingh
SPEED CYCLE (5 WEEKS)
5 stars: 6 (75%)
4 stars: 2 (25%)
3 stars: 0 (0%)
2 stars: 0 (0%)
1 star: 0 (0%)
C
Carmine
Faster, more confident and more fluent
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!
M
Mimmo Annese
SPEED CYCLE (5 WEEKS)
S
Sanjeev Teelucksingh
SPEED CYCLE (5 WEEKS)
L
Leonardo Mora
I improved all PR in snatch & jerk
Good routine. My clean do not improve my PR, however, my 100% was at the first reps...
B
Benjamin Barde
Challenging but Great
Just started lifting about a year ago. I have always been an athlete, so athleticism hasn’t been an issue. However for me to progress in my clean and jerk and snatch I have found that speed and power programming has helped tremendously! Thank you!
P
Phil W.
Squash player
I’ve been following Olympic weight lifting for a while with a view to using it to help my daughter who is a world class squash player (currently no. 28). She was no. 12 but has had some injury problems because of running so I was looking at alternative methods of getting her fit enough to compete at the highest level. She was world no. 1 as a junior. The explosive nature of Olympic lifting is what is required in modern day squash so it seemed logical. Because of lockdown here in the uk and the squash calendar on hold it’s been difficult to quantify her progress but I think she’s made big improvements in her movement and ability to compete at a faster pace. She narrowly lost to the world no. 5 last month which showed big progress. She will continue with the program whilst building it into her squash schedule. Her name is Emily Whitlock. Follow her and check her results. She’s got a tournament next week.
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 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
$44.90$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)
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
