5-week weightlifting training program aimed at developing JERK.
Program contains a wide variety of jerk, press, and balance exercises with a high number of repetitions for overhead strength, core training, and squats variation for leg strength. Same time there is a certain volume of Snatch and Clean exercises for “activating the muscle memory".
Designed by an Olympian and approved by TOP professional athletes.
Rational alternation of heavy, technical and recovery sessions, which are balanced by volume and intensity. Еach session is dedicated to JERK specific skills and drills. Duration: 45-100 minutes.
INCLUDES
5 week program (25 sessions included)
Created to develop result in JERK
Provide neuromuscular adaptation
Good for weightlifters and functional fitness athletes
Version compatible for mobile devices
One Time Purchase for #LifeTime Access
OVER 55 EXERCISES
OVER 55 EXERCISES
High variety of auxiliary exercises that are focused on improving overhead, position, core muscles and leg strength. These exercises will help build an athlete’s overall positional strength, which will lead to better numbers and more confidence in the JERK.
optimized structure and distribution of load
optimized structure and distribution of load
The main volume of the program's load is aimed at developing the jerk, but also the program contains sufficient volume in snatch & clean exercises for “activating the muscle memory”.
* Recommended for offseason athletic development
WEAK JERK?
Fix it with 5 weeks of targeted training!
SPECIAL WARMUP ROUTINE
SPECIAL WARMUP ROUTINE
JERK requires maximal mobility, neuromuscular control, and power production. A special warmup routine for mobility and prehab before each session will help to prepare the full body for safe and effective training. It is a combination of auxiliary exercises to prepare muscles, ligaments, and joints.
THIS PROGRAM IS GOOD FOR:
intermediate and advanced male/female lifters;
weightlifters and functional fitness athletes during strength stage;
lifters who are stuck and want to develop result in Jerk.
We created a buyer's guide to help you figure out which training program is right for YOUR needs!
It’s crazy how this program choose and split the good amount of Olympic mouvement, drill and strength mouvement to put the right focus on the jerk while maintaining activity on other mouvements.
+15 kg on my previous PR, I recommend it !
e
esa savolainen
Jerk cycle
Great program. Helped me to improve my jerk.
I
Iurii Denysiuk
JERK CYCLE
K
Karen Powell
love it
Great easy to follow , clean and efficient videos and set up. Great program
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 2026, I officially earned my PhD in Sport Science!
If the task is to build a base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are off days.
In the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 7 weeks and let you train sparingly with optimal recovery.
Can I combine it with other types of training?
Yes, you can, but 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.
Will this program prepare me for the competition?
JERK CYCLE isn’t a program that should be used to get ready for a competition. After the completion of the training cycle, an athlete can do a MAXOUT session in the JERK to check their current progress. If your goal is to compete, I recommend to continue training using my competition training program.
What type of equipment is needed for this program?
Barbell
Bumper Plates
Squat Racks
PVC
GHD
Rubber bands
Blocks
Kettlebells
Plyometric Box (approx. 20-24 Inch)
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.
Program Features
MAIN
Primary Objective (Goal)
Increase the athlete’s result in the Jerk through a focused Jerk-specialization cycle.
Expected Result
Improved Jerk technique, overhead strength and stability, press/balance mechanics, core control, leg strength and confidence; optional Jerk MAXOUT after the cycle to check progress.
Target Audience (Training Level)
Intermediate and advanced male/female lifters; weightlifters and functional fitness athletes during a strength/off-season stage; lifters who are stuck and want to develop their Jerk.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
5 weeks
Days Per Week
5 sessions/week recommended; alternative every-other-day schedule extends the program to almost 7 weeks
Session Duration
35–100 min (landing summarizes 45–100 min; PDF includes 35-min sessions)
Coaching or Self-Training
Self-training; optional separate coach-guidance route is promoted via QR/link
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (PDF)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (detailed video guides / clickable exercise video library inside the PDF)
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
First 3 sessions free; mobile-compatible PDF; video tutorial links; quick navigation; special warm-up routine; optional Jerk MAXOUT after completion; bundle options with OLY SET and OLY SET + Mobility
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
25 sessions; 5 weekly microcycles; 5 workouts/week; Jerk-specific skills and drills; special warm-up routine; dynamic, strength and auxiliary exercises; heavy, technical and recovery sessions; optional sets; straps recommendations; color-coded exercise categories; volume/intensity/session-duration indicators
ADDITIONAL (TRAINING)
Season
Off-season / strength stage; recommended for offseason athletic development
Not as a full competition-prep plan; after completion the athlete can perform an optional Jerk MAXOUT to check current progress, and competition-focused athletes are directed to a separate competition program
Training Style / Methodology
Jerk-specialization cycle built around jerk, press and balance exercises; overhead strength, core work and squat variations for leg strength; includes a controlled volume of Snatch and Clean work to activate muscle memory
Progression Model
5 weekly microcycles with high volume and above-average intensity; rational alternation of heavy, technical and recovery sessions; loads prescribed by % of individual 1RM, light-weight technical work and optional sets; can be run 5×/week or every other day
Periodization Model
5-week Jerk development microcycle model; no formal named phases, but the cycle balances volume and intensity through heavy, technical and recovery sessions
Deload Phase
No dedicated deload phase specified; recommended schedule includes Thursday and Sunday off, and Week 5 includes a rest day
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 :)
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
If you’re into weightlifting, this program is a great choice. It’s especially good if you want to focus on general weightlifting sessions. The weekly volume is well-balanced between harder and more moderate training days. I’m really enjoying the process and can already feel a lot of progress.
I love this manual! I’ve learned new, efficient exercises to work through mobility for specific barbell movements. The layout, the videos and explanation of exercises are also really great! Thank you! Very happy I bought this.
