Feel Stronger, Move Better, and Relieve Back Pain!
Feel Stronger, Move Better, and Relieve Back Pain!
Feel Stronger, Move Better, and Relieve Back Pain!
Feel Stronger, Move Better, and Relieve Back Pain!
THE PERFECT ADD-ON FOR YOUR PROGRAM
THE PERFECT ADD-ON FOR YOUR PROGRAM
Whether you want to:
reduce back pain;
improve posture;
gain a competitive edge for your sport;
have more visually appealing abs, the Core program is for you.
This program is an add-on to any current program.
PROGRAM DETAILS
PROGRAM DETAILS
It’s suitable for all fitness levels and it requires very little time each day to complete making it an ideal add-on for any other fitness regimen you are already following.
Format: Video training series + PDF tutorial
Duration: 3 Weeks / 6-7 per week / 35 minutes
Days per Week: up to 7
Difficulty: Light-Medium
Equipment: Mat, Towel or Bar
Training Type: Interval Training
JOIN THIS TRAINING PROGRAM IF YOU:
Sitting too much
For office workers who feel discomfort in the lower back and spine.
Get sick often
Due to constant stress and bad habits, your immune system has weakened, and now you easily get sick.
Are low on energy
You just don’t have the energy to spend time with your family, and you generally feel depressed.
Are overweight
You’ve gained extra pounds due to a sedentary lifestyle, office work, and unhealthy diet.
DEMO VIDEOS
Every single workout is equipped with a demo video so you're never guessing what to do or how to do it.
With my approach, you can expect not only sets and reps but also every detail needed in order execute each workout perfectly.
WORKOUT RULES
WORKOUT RULES
RULE #1 - Allocate 30-40 minutes a day.
RULE #2 - Choose your equipment (bar / towel).
RULE #3 - Follow the instructions.
WANT A STRONGER CORE AND A PAIN-FREE BACK?
The Strong Core Program is Your Solution!
WHAT TO EXPECT
WHAT TO EXPECT
A stronger lower back You will strengthen your back muscles, which will relieve you of discomfort in lumbar spine.
A perfect posture Improve your posture, stop slouching and keep your back straight and chest up.
A stronger ABS and core muscles Take the first step towards a six-pack, strengthen your abdominal, oblique muscles and the whole core.
Replenished energy You’ll feel less stressed, happier and more energetic after these workouts.
WORKOUT FREQUENCY
WORKOUT FREQUENCY
You can plan workouts in two ways:
BEAST MODE: 7 sessions per week 21 day in a row. If the task is to challenge yourself and get faster results
BASIC MODE: you can train every other day. If you want a solid structured fitness routine for core and total body tone.
Concern About Advertisements in Paid Training Videos
I recently purchased your fitness training program, which includes access to video lessons on YouTube.
However, while watching the videos, I keep seeing advertisements appearing during playback.
Since this is a paid program, I believe the videos should be ad-free. It feels unreasonable to have ads interrupting the lessons that I’ve already paid for.
Could you please look into this issue and let me know if there’s a way to watch the videos without ads?
If an ad-free version or an alternative viewing platform is available, I would greatly appreciate your guidance.
Thank you for your attention and understanding.
I look forward to your reply.
Best regards,
Hi Weiche,
Thanks for sharing your feedback!
We just want to clarify: monetization is disabled on our side for all training videos. We never intend to show you any advertising. If you’re seeing ads, it’s most likely due to YouTube’s automatic ad settings, which unfortunately we can’t influence.
We’ve placed all workout videos directly on our website and updated the links in Mobility Flow program. You should have already received the new, updated version of the Mobility Flow program by email. Now you can follow all workouts without any ads.
We also reached out to you directly on your email, please check your inbox. If you haven’t seen it yet, we’ll be happy to resend the information or help you access the workouts without interruptions.
J
Jozef Buzogan
Strong Core
Super program ja som si ho pridal ako doplnok k programu vzpierania na posilnenie kondície a stredu tela.Je to dobrý program.
R
Rudolf Kobler
good and various exercises
very good structured exercisis for basic training in weightlifting!
K
Klajd Cullhaj
Super
I liked it and I learned a lot from it. The structure of the program is very good and it inspired me to explore the other programs.
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 2025, I officially earned my PhD in Sport Science!
After finishing general warmup by video or on your own, you should start playing the main video.
You will get stream of 3 rounds of 8 exercises for time intervals: 30 seconds of work and 30 seconds of rest. You will get additional rest time between rounds for water brake.
After fininshing the main part play stretching to boost recovery.
Can I combine it with other types of training?
Yes, you can combine it with OLY, functional, strength training or with any other activity.
Can women do this program?
YES! We don't have any gender prohibitions regarding this training program.
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.
Strengthen core, relieve back pain, improve posture and get into better fitness shape through short interval-based workouts.
Expected Result
Stronger lower back, stronger abs/core, improved posture, less lower-back discomfort, better energy and total-body fitness tone.
Target Audience (Training Level)
All fitness levels; office workers / sedentary users; athletes who need a core add-on; people who want low-equipment fitness, posture and back-support work.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
3 weeks / 21 guided workouts
Days Per Week
6–7 sessions/week in Beast Mode, or every other day in Basic Mode
Session Duration
27 min main workout; 30–40 min total with warm-up and stretching
Coaching or Self-Training
Self-training
ADDITIONAL (FILE)
Format
Video training series + PDF tutorial
App
No
Platform
Any device (PDF + video workouts)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes — every workout is a guided demo video; each workout uses 3 rounds of 8 exercises with interval timing
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
First 3 sessions free; general warm-up and stretching videos; test workouts at workouts 7, 14 and 21; optional bundle with nutrition or mobility program
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
21 guided workouts; 3 rounds × 8 exercises; 30 sec work / 30 sec rest; test workouts on workouts 7, 14 and 21; Basic/Advance exercise options; warm-up and stretching links
ADDITIONAL (TRAINING)
Season
Year-round / in-season or off-season fitness add-on
Sport
General Fitness / Strength & Conditioning / Core & Back / Weightlifting accessory work
Can Be Used for Competition Preparation?
Not a full competition-prep plan; useful as accessory core and conditioning work for athletes.
Training Style / Methodology
Interval training / circuit-style video workouts with 3 rounds of 8 exercises, 30 sec work and 30 sec rest; mostly bodyweight with optional towel/bar/barbell variations.
Progression Model
21-workout sequence with test workouts at workouts 7, 14 and 21 to compare timing/progress; can be done as a 21-day challenge or every other day.
Periodization Model
3-week challenge structure; flexible frequency rather than classic strength periodization
Deload Phase
No formal deload phase; Basic Mode every other day can be used for more recovery.
Main Equipment Required
Mat, towel or bar / barbell
Additional Equipment Needed
Optional towel or barbell for advanced variations; comfortable training space
Gym Machines Needed
No
Training Location
Home, gym, travel, or any small training space
Nutrition
No nutrition plan included in the base program; optional Strong Core + Nutrition bundle is available
Warm-Up Included
Yes — general warm-up can be used before the workout
Post-Workout Included
Yes — stretching / post-workout cooldown included
Mobility Included
Yes — dynamic bodyweight mobility and movement-control work are included as part of the workouts
Customization Available
Yes — Basic/Advance exercise options and flexible scheduling; can be repeated as many times as needed
Type of Workload (Sets, Reps, Percentages)
Time-based interval workload: 3 rounds of 8 exercises; 30 sec work / 30 sec rest; test workouts use 10 reps per exercise as fast as possible with no rest
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No dedicated corporate wellness program; suitable for office workers/sedentary users as an individual routine
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No dedicated mindfulness component; program may help reduce stress and improve energy through movement
Fixed Time/Days or Flexible
Flexible: Beast Mode 7 sessions/week for 21 days, or Basic Mode every other day; can be repeated
Main Exercises (Used the Most)
Superman, crunches, thruster, side plank, high knees, superman swim, iron butterfly, back squat, jumping jack, worm, burpees, scissors, quadrangle plank, snatch thruster, bird dog, T-plank, good morning + calf raise, RDL variations, muscle snatch, overhead squat, squat jack, plank variations, lunge rotations
Good For Recovery/Rehab
Good for general back comfort, posture and low-equipment core strengthening; not a dedicated rehab program
Adjustable Load
Yes — Basic and Advance variations; optional bar/towel/barbell use; flexible frequency
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — test workouts on workouts 7, 14 and 21 track timing/progress
Rest Day Guidance
Yes — Basic Mode allows training every other day for better recovery; program can also be repeated
Volume Level
Moderate to High, depending on Beast Mode vs. Basic Mode
Intensity Level
Light to Medium
Fat Loss or Muscle Gain
Core strengthening, body tone and fat-loss support; not primarily hypertrophy
Muscles Focus
Core, abs, obliques, lower back, posterior chain, shoulders and total body conditioning
Number of Unique Exercises
21 workouts; 8 exercises per workout; 40+ unique exercise variations
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
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.
I've been in the torokhtiy club for around a year now, and since then I've come so far with weightlifting. Oleksiy and Sergii are great coaches - worth every penny!
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