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Train Like a PRO Strongman

10-week PDF training program (3 sessions per week) designed to develop maximal strength, power, explosiveness, and overall performance in strongman competitions.

Created by WSM Winner Coach and approved by TOP athletes.
$39.90 USD
$45.90 USD $39.90 USD
Shipping calculated at checkout.
Torokhtiy WeightliftingDEADLIFT STRENGTH PROGRAM
DEADLIFT STRENGTH PROGRAM
THE SNATCH MASTERCLASS + SNATCH CYCLE
Torokhtiy WeightliftingTHE SNATCH MASTERCLASS + SNATCH CYCLE
$39.90 USD
$45.90 USD $39.90 USD
  • Push Your Limits:
  • Become Stronger, Mentally and Physically with the STRONGMAN PROGRAM!
  • Push Your Limits:
  • Become Stronger, Mentally and Physically with the STRONGMAN PROGRAM!

WHY TO TRAIN AS STRONGMAN

Oleksiy Torokhtiy is pulling the car

WHY TO TRAIN AS STRONGMAN

IT’S FUN:
involves a wide range of unique and challenging exercises.

BECOME STRONG:
such training emphasizes overall strength, power and athletic performance.

TRY NEW:
Looking for a new challenges and discover different sports.

MENTAL TOUGHNESS:
Increase not only a body strength, but a mental too.

WHO IS IT FOR

strongman exercises compilation by Oleksiy Torokhtiy

WHO IS IT FOR

  • Amateur Strongman Athletes
  • Olympic weightlifters looking to diversify training and challenge themselves
  • Strength training fans who get bored from regular training and want to try something new
  • Those who inspired by major strongman competitions and want to try it on local level

PROGRAM DESCRIPTION

Strongman training program chart phases

PROGRAM DESCRIPTION

Training program consists of 4 phases:

  1. Build a foundation of strength and conditioning
  2. Increase intensity and focus on strongman-specific movements
  3. Reach peak strength and power levels
  4. Reduce volume and go for a Maxout session or competition

WHAT’S INSIDE THE PROGRAM

Whats inside in Strongman Program

WHAT’S INSIDE THE PROGRAM

  • Detailed video guides for every exercise
  • Option to replace exercise with another if you don’t have all needed equipment
  • Flexible schedule
  • General and Specific warm-up
  • One-time payment for lifetime access
  • Made with WSM Winner’s Coach
  • Suitable for beginners and advanced

READY TO PUSH YOUR LIMITS?

The STRONGMAN PROGRAM will bring you to your peak performance!

MEET YOUR COACH

Sergiy Osipchyk

MEET YOUR COACH

This program is designed with Sergiy Osipchyk: an elite Ukrainian Coach in Strongman and Strength & Conditioning with over 25 years of experience.

He coached:

This Program is Powered by Ukrainian Strongman Federation

  • Strength, Intensity, and Power:
  • Enroll Now and Begin Your Strongman Transformation!
  • Strength, Intensity, and Power:
  • Enroll Now and Begin Your Strongman Transformation!

PRICING

10 Weeks

STRONGMAN

STRONGMAN PROGRAM

$39.90 $45.90

22 Weeks

Strongman Program & Squat Program

STRONGMAN + SQUAT

$69.00 $89.80

34 Weeks

Strongman + Squat + Deadlift Program

STRONGMAN + SQUAT + DEADLIFT

$99.00 $134.70

  • Program Length:
  • 10 Weeks
  • 22 Weeks
  • 34 Weeks
  • # of Programs:
  • 1
  • 2
  • 3
  • Additional Programs:
  • -
  • Squat Program
  • Squat Program, Deadlift Strength
  • Workout Tutorial Videos:
  • ✔
  • ✔
  • ✔
  • LifeTime Access:
  • ✔
  • ✔
  • ✔
  • Discounted Price:
  • 14% OFF
  • 24% OFF
  • 27% OFF
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Let customers speak for us

from 1232 reviews
PULL & SQUAT CYCLE
Christopher Keys
Cycle

Good program so far. Well designed and fun

PULL & SQUAT CYCLE
SNATCH CYCLE
Jason Javier
Snatch technique improved

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/

SNATCH CYCLE
MOBILITY FLOW
Jamaal Gamble
Great!

Straightforward and effective. Great pair with the Squat 2.0 program.

MOBILITY FLOW
PROGRAM FOR BEGINNERS 2.0
Thomas K
Great Program for Beginners

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.

PROGRAM FOR BEGINNERS 2.0
SQUAT PROGRAM 2.0
Lazar Pavlović

SQUAT PROGRAM 2.0

SQUAT PROGRAM 2.0
SQUAT PROGRAM 2.0
Jamaal Gamble
Amazing

Effective and deliciously brutal.

SQUAT PROGRAM 2.0
SQUAT PROGRAM 2.0
Manel Pires Fole

SQUAT PROGRAM 2.0

SQUAT PROGRAM 2.0
SNATCH CYCLE
Garrett Wesley

I really like all the variation in this program and it definitely improved my snatch. I went from 85kg to 90kg in just the five week!

SNATCH CYCLE
OLY SET (3 in 1)
Mario Martinez Cottin

OLY SET (3 in 1)

OLY SET (3 in 1)
Janek
One happy lifter

Really good and balanced training programs. Will get you strong and healty at the same time.

Torokhtiy Weightlifting
MOBILITY FLOW
Anonymous
I needed this

My mobility has been lacking in some areas and this really helped to fill in my weak spots

MOBILITY FLOW
OVERHEAD STRENGTH & STABILITY
Ryan
Over Head Strength

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.

OVERHEAD STRENGTH & STABILITY
BACK TO GYM
Jason Javier
Perfect program for my fitness level

Program designed perfectly for my routine and my fitness level. Has videos for every exercise and even for the stretching and warm up routines.

BACK TO GYM
STRENGTH PROGRAM
Justin Riesberg
Great program and Great Customer Service

Both the workout and the customer service have been outstanding. 100% will be back to get more programs.

STRENGTH PROGRAM
ATHLETIC PERFORMANCE FOR SPORTS
Lynette Kelly
Excellent 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!

ATHLETIC PERFORMANCE FOR SPORTS
MORE REVIEWS

FROM ATHLETE TO COACHING

The Olympic Weightlifting champion Oleksiy Torokhtiy

FROM ATHLETE TO COACHING

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.

My best competition results are:

  • 200 kg in Snatch (video)
  • 240 kg in Clean & Jerk (video)

HOSTED OVER 300 SEMINARS WORLDWIDE

The compilation of Oleksiy Torokhtiy weightlifting seminars

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!

More about our story is here.

START FOR FREE

Strongman olympic weightlifting program

START FOR FREE

Download first 3 sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.

Start Free Trial

FAQ

What equipment do I need for the program?

Yoke
Bench
Farmer`s Carry
Rubber Bands
Barbell
Log
Plates
Strongman Dumbbell
Collars
Dumbbells
Squat Racks
Atlas Stones
Pull Up Bar
Tires

What makes this program unique compared to others on the market?

On one side – the program is developed in collaboration with World’s Strongest Man Coach (Oleksiy Novikov in 2020). We know how to create a training program which will bring you to your best result in strongman.

On another side – as Torokhtiy Team we have almost a 10 years experience on creating online training programs for athletes. We know how to create, design, explain and generally make a program which will gives you what you expect and will be user friendly to follow.

Do I need to have all the necessary equipment?

Ideally, yes, but we provide guidance on exercise substitutions to work with what you have.

Do I need a specialized gym?

Good to have, but also you can adapt your garage gym for it too! There are a detailed video explanations of every exercise so you could understand how to perform it at your place.

Can I change the number of trainings per week?

We recommend 3 sessions per week for optimal train and rest balance. You can train less if you don’t have time or need more time to recover, simply extending the program duration.

I'm a beginner, can I follow this program?

Yes! Loads and intensity will be adjusted to your weight and personal bests. If you don’t have PRs, use your bodyweight as a baseline.

I'm an advanced athlete, will it help me?

Absolutely. The program adapts volume and intensity to your PRs, aiming to help you set new personal records in all major movements.

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.

What if I have more questions?

Please contact us at direct@torokhtiy.com

Program Features

MAIN

Primary Objective (Goal) Develop maximal strength, power, explosiveness and overall performance for Strongman competitions.
Expected Result Higher Strongman-specific strength, power and strength endurance; improved performance in Super Yoke, Farmer’s Walk, Loglift, Dumbbell Press, Atlas Stone and Tire Flip; readiness for maxout / competition week.
Target Audience
(Training Level)		 Beginner to Advanced; amateur Strongman athletes, Olympic weightlifters seeking training variety, strength-training fans and athletes preparing for local Strongman competitions.
Age Group Adults (no specific restriction)
Gender Unisex (Male & Female)
Program Length 10 weeks + optional Maxout / Competition Week (11 weeks total)
Days Per Week 3 sessions/week
Session Duration 60–120 min estimated; exact duration not stated. Sessions include general/specific warm-up, main Strongman event work, accessory work and cooldown/recovery.
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 (detailed video guides for every exercise)
Trial / Demo Available Yes — first 3 sessions free
Payment Type One-time purchase
Price $45.90 $39.90
Money-Back Guarantee 30-day money back
Lifetime Access vs. Time-Limited Lifetime
Bonuses Free 3-session demo, exercise substitution options, detailed exercise video guides, recommended articles and bundle options with Squat / Deadlift Strength.
Delivery Format Online (digital)
Should I have active internet connection after download? No (after download)
Special Features Inside 10-week Strongman plan with 4 training phases, 3 event-focused weekly workouts, replacement options for equipment limitations, general/specific warm-up, main load, accessory work, cooldown/recovery, video library, and maxout / competition week.

ADDITIONAL (TRAINING)

Season Year-round (any season)
Sport Strongman / Strength & Conditioning
Can Be Used for Competition Preparation? Yes — designed for Strongman competition preparation and includes a maxout / competition week.
Training Style / Methodology Strongman-specific strength program using event-based sessions, progressive intensity and decreasing volume, RPE and 1RM-based loads, warm-up → main load → accessory work → cooldown structure.
Progression Model Progressive phase model: intensity rises while volume decreases across the cycle, leading into tapering and maxout/competition testing.
Periodization Model 10-week 4-phase macrocycle: Accumulation (3 weeks), Transmutation (3 weeks), Realization (3 weeks), Tapering (1 week) + optional Maxout / Competition Week.
Deload Phase Yes — Week 10 tapering at light load up to 65% before Week 11 maxout / competition testing.
Main Equipment Required Yoke, Farmer’s Carry implements, barbell, plates, collars, squat racks, pull-up bar, bench, log, strongman dumbbell, dumbbells, Atlas stones, tires
Additional Equipment Needed Rubber bands; optional replacement exercises if full Strongman equipment is unavailable
Gym Machines Needed No machines required, but specialized Strongman equipment/gym is recommended; garage gym can be adapted with substitutions.
Training Location Strongman / fully equipped gym; can be adapted to a garage gym with exercise substitutions
Nutrition No dedicated nutrition plan; general rest, recovery and nutrition responsibility guidance only
Warm-Up Included Yes — general and specific warm-up included
Post-Workout Included Yes — cooldown with static stretching and myofascial release included
Mobility Included Yes — specific warm-up/mobility and cooldown/recovery work are included.
Customization Available Yes — exercises can be modified, skipped or replaced based on equipment, competition program or personal needs; training frequency can be reduced by extending duration.
Type of Workload
(Sets, Reps, Percentages)		 Sets, reps, distances/meters, timed holds, max-rep sets, 1RM percentages and RPE-style Average / Compound / Heavy loads.
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 dedicated mindfulness component; mental toughness is part of the training benefit.
Fixed Time/Days or Flexible Flexible — recommended 3 sessions/week for optimal training/rest balance; fewer sessions are possible by extending the program duration.
Main Exercises
(Used the Most)		 Super Yoke, Farmer’s Walk, Farmer Hold, Low Bar Squats, High Bar Squats, Loglift, Strongman Dumbbell Press, Single-Arm Standing Press, Bench Press, Dips, Atlas Stone, Tire Flip, Pull-ups, Nordic Curls, Back Rehab Complex, ABS Complex.
Good For Recovery/Rehab No — performance-focused Strongman program; includes recovery guidance and accessory work but is not rehab-focused.
Adjustable Load Yes — load adapts to PRs / 1RM / bodyweight baseline, with exercise substitutions and adjustable frequency.
Coach Feedback Included No
Community No
Progress Tracking Built-in phase/intensity progression and maxout / competition testing; no separate tracking dashboard specified.
Rest Day Guidance Yes — recommends rest balance, sauna/massage on rest days and recovery activities to reduce tightness and joint stiffness.
Volume Level High
Intensity Level Average to Heavy (65–95% 1RM; maxout/testing at the end)
Fat Loss or Muscle Gain Strength, power and performance; not primarily fat loss or hypertrophy, though it supports muscle and conditioning development.
Muscles Focus Full body: legs, back, core, grip, shoulders, upper body, arms and strongman event-specific musculature.
Number of Unique Exercises Not specified in landing/PDF

CREDENTIALS & TRUST

Made By Oleksiy Torokhtiy and Torokhtiy Weightlifting Team & Sergiy Osipchyk
Head Coach Sergiy Osipchyk
Programming Coach Sergiy Osipchyk
Coach Certifications Elite Ukrainian Strongman and Strength & Conditioning coach with 25+ years of experience; coached World’s & Europe’s Strongest Man, Strongman World Champion, Powerlifting World Champion / Pro Strongman and boxing champion athletes.
Certificate of Completion No
Reviews Not specified (new program)
Number of People
Who Completed It		 1000+
Avg. Program
Completion Rate		 91%
Exclusive collaboration with Ukrainian Strongman Federation; designed by World Strongest Man coach Sergiy Osipchyk
Program In Use Since 2024
Last Update 2026