9-week program (3 sessions per week) designed to support lifters aged 35+ in enhancing their total body mobility and flexibility for long-term health and injury free lifts.
Designed by an Olympian and approved by TOP professional athletes.
Super program je jednoduchý ale účinný ja som sa vďaka nemu zbavil nepohodlia a bolestí chrbta.
J
Jeroen Hinnen
Mobility for Masters
Started applying the drills 1 week ago and am amazed by the extensive detail of the mobility procedures. Only change I would suggest is to have a separate specific platform for starting the videos instead of having to start them individually every time.
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!
What is the primary focus of the Mobility for Masters?
The program is designed to enhance total body mobility and flexibility, with a specific focus on developing a stable and confident deep squat, overhead, and front rack positions. We’ve tailored the exercises to consider the needs of older athletes, avoiding movements that demand extreme levels of mobility.
Why should I work on my mobility?
With age we need to focus more on health, recovery and preventing injuries. Strong focus on mobility ensures you can maintain efficient and healthy movement patterns, which are essential for the demands of Olympic weightlifting.
Is it suitable for beginners?
Yes, the program caters to individuals of all skill levels, including beginners. The exercises are thoughtfully curated to be accessible and progressive, allowing participants to start at their current level and gradually advance as they build strength and flexibility.
Can I incorporate this program into my existing workout routine?
Absolutely! "Mobility for Masters" is designed to complement your existing workout routine. You can seamlessly integrate it into your training schedule to focus on enhancing lower body mobility and perfecting your squat performance.
What is the difference between the Full Body Mobility Program and Mobility for Masters programs?
The Mobility for Masters program is specifically tailored for older athletes aged 35 and above. It focuses on exercises that are more appropriate for this age group, prioritizing joint health, recovery, and functional movement.
What equipment is needed?
Below you will find all of the recommended equipment for this overhead flexibility routine!
Plates
Plate
Barbell
Rack
PVC pipe
Small dumbbells
Small plates
Kettlebell
Rubber band
Bench
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.
Improve total body mobility and flexibility for lifters aged 35+; build stable deep squat, overhead and front rack positions for safer Olympic lifts.
Expected Result
Improved active range of motion, strength and motor control; better drop speed/turnover in snatch and clean; more stable snatch, clean, jerk, squat and front rack positions; reduced discomfort and injury risk.
Target Audience (Training Level)
Masters lifters aged 35+; Olympic weightlifters and functional fitness athletes of all levels, including beginners, who need age-adapted mobility, joint health and movement-quality work.
Age Group
Adults 35+ / Masters athletes
Gender
Unisex (Male & Female)
Program Length
9 weeks
Days Per Week
3
Session Duration
30 min
Coaching or Self-Training
Self-training; can be used standalone or as pre-/post-workout mobility routine
ADDITIONAL (FILE)
Format
PDF (digital download) + video tutorials
App
No
Platform
Any device (PDF + video links)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes — 80 videos with detailed graphics and voice-over for exercises
Not a competition-prep program, but supports safer lifting positions and can be used around Olympic weightlifting preparation
Training Style / Methodology
3-block mobility system: Mobilization → Activation → Integration; each session reinforces squat, overhead or front rack positions with age-adapted drills
Progression Model
3 blocks of 3 sessions repeated 3 times; progress tracked with mobility tests at start, after week 3, after week 6 and after completion
Periodization Model
9-week mobility cycle; 3 blocks focused on squat, overhead and front rack positions, repeated across 27 total sessions
Deload Phase
No dedicated deload phase; low-stress mobility format can be used for recovery and maintenance
Main Equipment Required
Plates/plate, barbell, PVC pipe, rack, small dumbbells, small plates, kettlebell, rubber band, bench
Additional Equipment Needed
Device/internet for exercise video links; optional extra training space and existing gym setup for session-specific warm-up
Gym Machines Needed
No
Training Location
Home gym, commercial gym, weightlifting facility or functional fitness box
Nutrition
No nutrition plan included
Warm-Up Included
Yes — general warm-up is recommended/mandatory if used before lifting or as a separate session; can be skipped after lifting
Post-Workout Included
Can be used after workouts; no separate full post-workout block, but program itself works as mobility/recovery work
Mobility Included
Yes — mobility is the core of the program
Customization Available
Yes — can be used before training, after training or standalone; skip uncomfortable exercises and progress at own pace
Type of Workload (Sets, Reps, Percentages)
Sets, reps and time-based holds; up to 1 minute rest between exercises; no percentage-based loading
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No dedicated mindfulness component; includes controlled mobility work and recovery focus
Fixed Time/Days or Flexible
Flexible — 3 sessions/week over 9 weeks, with use before/after workouts or as a separate session
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!
I have joined the club about a year ago. All the programs I did were really good, well structured & helpful. My strength & technique improved. I find that too my grip strength got much better than it was before which is an advantage if you martial arts.
Customer service is very responsive & helpful too, if you not sure what program choose next they going to recommend one for your goals.
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