MASTER DIESEL is A 9-week Olympic weightlifting program designed for masters. Consisting of 4 sessions per week, it aims to achieve new results in the snatch and clean & jerk, while refining technique.
Designed by an Olympian and approved by TOP professional athletes.
Weeks 1-5 focus on strengthening main muscle groups and stabilizers.
Weeks 6-9 reduce training volume for faster recovery and peak athletic form.
Week 10 (the competition) is strategically designed for supercompensation and maximum readiness.
LOAD DETALIZATION
LOAD DETALIZATION
Balanced Weekly Training
Each week alternates between heavy, technical, and recovery sessions, optimized in volume and intensity to ensure safe peak performance by competition day while maintaining overall body functionality.
Tailored for Masters
Designed for masters athletes, the program features effective, less traumatic exercises taking into account the age category of athletes.
THINK IT’S TOO LATE FOR NEW PRS?
Discover how Master Diesel program helps you shatter limits!
POWER OF FLEXIBILITY
The main reason for including flexibility training in our workouts is to prevent injury. We play around with the warm-up exercises that encourage both and increase in flexibility and positional reinforcement for master athletes such as sots press or press from split position.
STRENGTH BEFORE SPEED
The Olympic movements are highly explosive and the force produced can cause wearing on the joints if the body is not prepped. You will do full variations of the lifts and also vary the exercises using box squats to take some pressure off of the knees.
TECHNIQUE IMPROVEMENT
Learning proper technique is crucial from day one. Your flexibility and mobility matter too. Therefore, you should focus on these aspects before going any further. That's why one day each week is devoted to technique development.
PERIODISE YOUR TRAINING
We work hard at times to stress our body and we work easy at times to allow recovery from the stress. Training the same way every day, week in week out is not the way to train effectively.
PROGRAM DETAILS
PROGRAM DETAILS
PROGRAM SPECS
10 weeks
4 days / week
Created to develop result in Snatch, Clean & Jerk
Olympic Variations, Squatting and Pulling using a unique periodization strategy
Weightlifting Focused Days and Optional Technique Work
FEATURES
Delivered as a downloadable and printable PDF
Adjustable intensity and loads
Detailed video tutorials for every exercise
Flexible schedule
Includes specific warm-up
One-time payment for lifetime access
Made by Olympian Oleksiy Torokhtiy
Suitable for beginners and advanced, male and female athletes
STRUCTURE OF LOAD
STRUCTURE OF LOAD
Considering the specifics of the Masters athletes this masters weightlifting program include:
Іntensive and shortened cycle. A lot of heavy triples, doubles, and singles to spike to really push your limits. Wave loading relying primarily on the competition lifts.
I'm 40 with few years experience mostly training by myself. I used to do simple snatch, clean and jerk, pulls, and squats and usually had to rest few days after a traning session. I'm now in 3rd week of the program and feel progress and I'm not so tired during the rest day. Training sessions are interesting and hard enough for me. Trainig is also more efficient than my old one. Thanks man!, great product
A
Allison Crompton
Master Diesel
I am really enjoying training a masters focussed program - other programs have had too much volume and intensity and made recovery difficult. This program hits the spot for 4 days a week training that does not feel like punishment!!
M
Michael Kelly
master diesel
Perfect
K
Karl
Master Diesel
I've had a great time with the program. It's been a nice intensity with satisfying results. I've gotten stronger and more comfortable in the lifts.
I really enjoyed that a lot of the exercises percentages were based on your c&j or snatch numbers which made it all so simple.
P
Petter Elvekrok
Master Diesel
Fantastic & high qualify program that will keep a master going. A++ program & service
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!
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 results in the Snatch and Clean & Jerk for masters athletes while refining technique and managing training stress safely.
Expected Result
New result in the Snatch and Clean & Jerk; improved technique, strength, power base, mobility/flexibility and recovery readiness for competition.
Target Audience (Training Level)
Masters Olympic weightlifters aged 35+; low-intermediate to advanced athletes who need optimized volume, more recovery and technical improvement.
Age Group
Masters 35+
Gender
Unisex (Male & Female)
Program Length
9 training weeks + 1 Competition week (10 weeks total)
Days Per Week
4 sessions/week
Session Duration
30–80 min in PDF sessions; landing page also lists 60–90 min
Coaching or Self-Training
Self-training; optional coach guidance through Torokhtiy Club is promoted separately
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (downloadable/printable PDF + clickable video library)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes — detailed video tutorials / video library for exercises
Trial / Demo Available
Yes — free demo program with 2 sessions
Payment Type
One-time purchase
Price
$45.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Free 2-session demo; video library; optional bundles with Nutrition or Mobility; bundle discounts
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
Masters-adapted total volume, specific warm-up/prehab, optional technical sessions, adapted shock load in squats, competition week, load dynamics chart, user guide with intensity/load icons and straps recommendations
ADDITIONAL (TRAINING)
Season
Year-round; competition preparation / peak cycle
Sport
Olympic Weightlifting
Can Be Used for Competition Preparation?
Yes — designed to achieve a new result in the Snatch and Clean & Jerk and includes a competition week
Training Style / Methodology
Masters-adapted Olympic weightlifting periodization with heavy, technical and recovery sessions; Snatch/C&J variations, squatting, pulling, special warm-up/prehab and technical skill work
Progression Model
Weeks 1–5 build main muscle groups and stabilizers; weeks 6–9 reduce training volume for recovery/peaking; week 10 is competition/supercompensation
Periodization Model
9-week balanced periodization + competition week; rational alternation of heavy, technical and recovery sessions balanced by volume and intensity
Deload Phase
Yes — volume reduction/peaking across weeks 6–9 plus competition week
Main Equipment Required
Barbell, bumper plates, squat rack, box or bench, PVC, straps
Additional Equipment Needed
Shoulder Activation System optional; rubber bands optional; GHD optional
Gym Machines Needed
GHD optional; otherwise no machines required
Training Location
Gym / weightlifting facility with barbell, rack and basic Olympic lifting equipment
Nutrition
No nutrition plan included; recovery guidance emphasizes sleep, nutrition and recovery responsibility
Warm-Up Included
Yes — general warm-up + special warm-up/prehab included
Post-Workout Included
Yes — stretching/myofascial release after sessions is recommended/included
Mobility Included
Yes — flexibility/mobility and prehab are included to reduce injury risk and support positions
Customization Available
Yes — loads are based on individual PR/1RM percentages, optional sets and intensity labels; technical sessions/recovery can be adjusted
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of PR/1RM, light/medium intensity labels, optional sets, supersets and exercise-order instructions
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No — not a post-surgery rehabilitation plan; masters-friendly injury-prevention and mobility emphasis
Mental Health & Mindfulness Integration
No dedicated mindfulness component; includes recovery/rest guidance only
Fixed Time/Days or Flexible
Structured 4 sessions/week across 9+1 weeks; optional technical sessions and recovery practices add flexibility
Main Exercises (Used the Most)
Snatch, Clean & Jerk, Clean, Jerk, Front Squat, Back Squat, Clean Pull, Snatch Pull, Bench Back Squat, Muscle Snatch/Clean, Sots Press, Press/Jerk variations, squats, pulls, jumps and technical warm-up/prehab drills
Good For Recovery/Rehab
Good for safer masters training, recovery management and injury-risk reduction; not a rehab/post-surgery program
Adjustable Load
Yes — percentage-based from personal PR/1RM, optional sets and light/medium intensity scaling
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — load dynamics by week and competition week for testing Snatch/C&J progress; no app-based tracking
Rest Day Guidance
Yes — rest days, sauna/massage recommendations, stretching and recovery guidance included
Volume Level
Moderate to High, but adapted for masters with reduced/optimized shock load and recovery balance
Intensity Level
Medium to High; alternates heavy, technical and recovery sessions and peaks toward competition week
Fat Loss or Muscle Gain
Strength, power and Olympic lifting performance focus; not primarily fat loss or muscle gain
Muscles Focus
Full body for Olympic lifting: legs, posterior chain, back, shoulders, core, arms/grip, Snatch and C&J movers/stabilizers
Number of Unique Exercises
Not specified
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach
Oleksiy Torokhtiy
Programming Coach
Sergii Putsov
Coach Certifications
Olympian Oleksiy Torokhtiy; PhD in Sport Science; former professional athlete
Certificate of Completion
No
Reviews
4.88/5 (based on 42 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
92%
Exclusive collaboration with
No
Program In Use Since
2021
Last Update
2026
RECENTLY VIEWED
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Delivery: Receive your PDF program instantly via email and on our website after a one-time purchase.
Compatibility: 100% online, Accessible on all devices: desktop, tablet, and mobile.
Contents:
Quick navigation to each training session.
Detailed video guides for all exercises.
Specific warm-up, main load, and accessory work for each workout.
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/
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.
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!
