Develop Pulling and Squatting Strength for Explosive Performance!
Develop Pulling and Squatting Strength for Explosive Performance!
Develop Pulling and Squatting Strength for Explosive Performance!
Develop Pulling and Squatting Strength for Explosive Performance!
PROGRAM STRUCTURE
PROGRAM STRUCTURE
The program consists of 6 weekly microcycles for 5 workouts per week. In each weekly cycle, one training day is planned with an emphasis on competitive exercises for muscle activation and working in a dynamic mode of your muscles.
By the week 6, the athlete should have a feeling of increasing power and acceleration of competitive movements.
This is a 6-week program with 5 sessions per week. Most training sessions are filled with squat and pull variations. But there's also a wide variety of muscle snatches and presses in this program - with many reps per exercise to encourage full-body strength training!
The volume is high, INTENSITY is above average.
TRAINING GOALS
TRAINING GOALS
It's perfect for athletes who want to work on:
Developing pulling and squatting strength;
Competition lift improvement;
Increasing legs explosiveness;
Off-Season athletic development.
NEED TO INCREASE EXPLOSIVENESS IN YOUR LEGS?
Develop Pull & Squat Strength for Explosive Gains!
WHAT'S INCLUDED
WHAT'S INCLUDED
6-weeks of weightlifting workouts;
5 workouts per week, 60-90 minutes each;
30+ Technique drills and accessory work;
50+ high-quality video tutorials;
Unlimited access via mobile-friendly format.
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Currently on the squat program week 2 done. Quite hard but I think in 10 weeks it will be insane progresses on strengh.
S
Ståle F. Røvik
Great program with many nice exercises and challenging pulls
My pulls are much better and stronger now. Completing the program resulted in personal records in both Deadlift and Back Squat.
L
Lynette Kelly
4 NEW PRs!
The pull and squat program improved my strength and movement patterns. At the end of the program I got new PRs in deadlift, back squat, front squat and overhead squat! I'm a 37 year old mom, and my legs have never looked better. Thank you Torokhtiy!
J
John
Excellent
It is a very user friendly. It’s structure is 100% I recommend this program for everyone who wants to improve his weightlifting skills
B
Brandon Brumley
Pull & Squat
I’m starting to get stronger overall. Good program for strengthening legs and core.
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 2025, I officially earned my PhD in Sport Science!
Will this training program help me to improve pulling strength in weightlifting?
The answer is yes, 100%! Weightlifting is a sport that requires explosive power, and this training program will improve your ability to produce explosive power.
How frequently should I train?
You can plan workouts in 2 ways:
if the task is to build base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are days off;
if the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 8 weeks.
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.
I really like undulating programing, it always feels better for me to recover and gives bigger variation of movement concentration. Definetly a nice program that is easy to recover even as you have tough times at your work
Jag har tidigare tränat snatch och clean på amatör nivå. Sem bestämde jag mig för att köpa ett program och öå bara 3 veckor av programmet har jag fått tillbaka min motivation och utvecklats otroligt mycket i tekniken.
Jag rekommenderar alla som vill nå en nivå högre att köra detta programmet, det är roligt och utvecklande!
To be honest I wasn’t expecting much. I chooses this to break up my ply lifting trianing.
I actually really enjoyed the 1st session. It’s still aimed and mobility and strength for oly lifting.
Looking forward to completing the rest.
The cadence of sets vs reps is unlike anything I've done before. It does seem like not a lot of work is performed, but that's really how accurate your 1RM is. For me, I kept it lower due to training limitations, but still feels great. The one shortfall is i have no idea how often to train...4 days in a row? On on off? Biofeedback regulated? I cycled some upper body accessory work, and in 3 weeks, feel good progress in my squat pattern. Thanks T-dawg
Need an app to follow. Didn't do it as I had to download every exercise and then try and find to keep up with program. Im positive the program would have been excellent but too much work following it.
Thank you for your feedback, Meredith. Legs Strength Program is provided in PDF format, as noted on the landing page. This feature allows to have lifetime access to the program without any subscriptions and in such way you are getting the flexibility to use the program anytime you want. We understand that this format isn’t ideal for everyone and we appreciate you sharing your perspective 😊
I have just completed week 2. So far, the training loads have been on the lighter side compared to what I am accustomed to, but I trust the overall progression of the program. Based on a brief review, it might have been beneficial to include more squat-focused work; however, this is largely a matter of personal preference.
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