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.
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!
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$39.90
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 43 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
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.
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 :)
I have had two bad injuries on my shoulders because of an accident, many things were torn apart. After 1 year the strength came back for 90 % but still painful in the lock position and beginning. I did a lot of stretching which helped a bit. I started your program precisely and after 6 times the pain was almost gone and I am able to lock out with 2 x 32 kg kettlebell with ease. I am very grateful and although I do not weightlifting I am lose and explosive again. DEEPLY GRATITUDE!I I send a video doing a single heavy kb.
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.
