5-week weightlifting training program aimed at developing CLEAN.
Most training sessions are filled with CLEAN variations. At the same time, the program contains a wide variety of squat and pull exercises with a high number of repetitions for the back and leg strength. Each weekly cycle is planned with a certain volume of snatch and jerk exercises for “activating the muscle memory” and maintain strength level.
Designed by an Olympian and approved by TOP professional athletes.
Еach session is dedicated to CLEAN specific skills and drills. All workouts includes: special warmup routine for activation and prehab, consistent set of dynamic, strength and auxiliary exercises provide optimal training effect, rational alternation of heavy, technical and recovery sessions, which are balanced by volume and intensity.
Duration: 45-100 minutes.
INCLUDES:
5 week program (25 sessions included)
Created to develop result in CLEAN
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 power and speed development, technique optimization, timing and mobility improvement. These exercises will help build an athlete’s overall positional strength, which will lead to better numbers and more confidence in the CLEAN.
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 CLEAN, but also the program contains sufficient volume in snatch & jerk exercises for “activating the muscle memory”.
* Recommended for offseason athletic development
READY TO LIFT HEAVIER?
Boost your Clean and achieve new PRs
SPECIAL WARMUP ROUTINE
SPECIAL WARMUP ROUTINE
CLEAN 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 CLEAN TRAINING 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 Clean.
We're committed to helping you find the training program just for YOU! See what programs are available, and start training right away!
This program allows me to have the correct volume of work to increase my strength and improve my clean technique.
Best clean before the program: 115 kg
Best clean after the program: 125 kg
D
Davide Bogni
CLEAN CYCLE
J
Janeilla Thomas-John
PR’ed after being in remission
This program is amazing. I have not done cleans in 3years because I was battling cancer. I felt confident in my strength to jump back into Olympic weight lifting only a few months ago but I know I needed help. So I scoured the internet looking for a clean program specifically, I hate doing snatches. Was so glad it had o e day of snatches in it though. I PR’ed my old one rep max by 5.5lbs. Get this program ASAP. Thank you Oleksiy. 🙌🏽
First and foremost, we want to express our heartfelt congratulations on beating cancer and entering remission. Your strength and determination are truly inspiring, and we are honored that you chose CLEAN CYCLE to support you on your path back to Olympic weight lifting.
Thank you again for choosing CLEAN CYCLE and for your kind words. We wish you continued success, good health, and many more PRs in the future. Keep up the great work!
K
Kujath Jason
Brilliant
I'm a 50 year old male and I thrive of this program.Helps you pack on size and strength.If you looking to increase your clean weight this is the program for you.
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!
You can perform this clean workout program in two ways:
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?
CLEAN 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 CLEAN 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.
RECENTLY VIEWED
×
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 level of detail, the breakdown of the lifts into their respective parts, video demonstrations and sample sessions to follow all make an amazing eBook. Also timeframes are provided and it is clear how long it should take you to practice and understand these lifts. Definitely recommend!
IT'S Good for learning OLYMPİC Weightlifting as a beginner and advanced athlete
IT'S Good for learning OLYMPİC Weightlifting as a beginner, ı am a newbie,ı want to learn OLY LIFTS but there is so much ınformantion on the net,so all of them is confusing but this program is teachs how to learn oly lifts as a begginer, but there is some minus side of this program, training days are so less, ı wish training days would be more, rather than 3 days at least it would be 4 or 5 days better. I am an advanced athelte but newbie to oly lifts.
It is incredible the benefits of having for a couple of times per week half hour of this program. As an hybrid athlete I love to train strength but since four years I integrated the running (running about 40 minutes in 10k and 1:30 in 21k).Honestly, Athletic Performance and Front Rack mobility programs represent a paradigm shift for my training. Thanks!!
AP program changed my way of training. Activation, plyometrics, power and pure strength are now combined and structured with sense. The program is challenging in particular for introducing Olympic movements. Then you see the benefit, how you fill, the power, and ask yourself how it's possible you have trained for so many years without them.
This program focuses on various overhead as well as core exercises to enable you to have a crisp 3rd pull and lockout. I recommend combining it with a light weightlifting program as weightlifting for functional fitness.
I bought this programm because I do a crossfit and not everything in weightlifting part is explain well. My mobility is really bad, so I decided bought this programm and now, I am in a first part of this programm and I found some really good exercises for each mobility and lifts. Everything has sense and fits perfect from one to other step. I now that my next programm will be from you again.
Very nice and easy, but effective manual for lifters :)
I have purchased several of Torokhtiy's programs. All of which were well done. However, this particular program I was unable to read the instructions due to the poor quality. Thank you for the opportunity to express my opinion.
Hi, Michael! Thanks a lot for your feedback. Sorry to hear there was a problem with the quality of instructions in the program.
Please reach out to us at direct@torokhtiy.com with a screenshot of the issue, so we can fix it and send you a version of the program with proper quality.
I like this program. Its structure is good, and it has just the right amount of volume for a master athlete. After the workouts, I haven’t felt overly fatigued, and I always look forward to the next training session. After training with the program for three weeks, I actually had to jump to the second-to-last week of the program because I was preparing for my first weightlifting meet. The competition went well, and afterward I returned to my normal routine and continued from where I left off.
Most Usefull Athletic Performans Workout of All Areas.
I am a boxer,ı have been looking workout programs for best suites me ı did a lot of resarch,ı deciced to comlex oly lifts , main litfs (bench,squat,dead etc) and plyometrics . But there is a so much exercises list on the net,its hard to find which one is good for taking. Then ı found the Torokithy Athletics Performans, its'a spectacular wokrout program. Thnx to Torokithy. Thank you so much sir.
A bottle for all occasions should be large enough to keep drinks for an entire training day, thermodynamically reversible enough to keep the drink cold for up to 6 hours, solid enough to withstand shock if an accident should happen, a handle to grip, easy to drink from and pretty to look at. All of these criteria are met by Thoroktiy's drinking bottle, and it is the best thing any drinking bottle may be.
Cakal som od tohto programu viac, chýbala mi tam špecifická rozcvička ako pri ostatných programoch.
Hey!
Sorry to hear that - version 1 of this program didn`t include this section yet, this version was released long time ago in 2018 and we started to implement special warmup block later.
<div class="dynamic-checkout__content" id="dynamic-checkout-cart" data-shopify="dynamic-checkout-cart"> <shopify-accelerated-checkout-cart wallet-configs="[{"name":"shop_pay","wallet_params":{"shopId":18060489,"merchantName":"Torokhtiy Weightlifting","personalized":true}},{"name":"amazon_pay","wallet_params":{"checkoutLanguage":"en_US","ledgerCurrency":"USD","placement":"Cart","sandbox":false,"merchantId":"AOIHXY15MESAM","productType":"PayAndShip","design":"C0002"}},{"name":"paypal","wallet_params":{"shopId":18060489,"countryCode":"US","merchantName":"Torokhtiy Weightlifting","phoneRequired":false,"companyRequired":false,"shippingType":"shipping","shopifyPaymentsEnabled":true,"hasManagedSellingPlanState":null,"requiresBillingAgreement":false,"merchantId":"4PLRNAMARWYQN","sdkUrl":"https://www.paypal.com/sdk/js?components=buttons\u0026commit=false\u0026currency=USD\u0026locale=en_US\u0026client-id=AbasDhzlU0HbpiStJiN1KRJ_cNJJ7xYBip7JJoMO0GQpLi8ePNgdbLXkC7_KMeyTg8tnAKW4WKrh9qmf\u0026merchant-id=4PLRNAMARWYQN\u0026intent=authorize"}}]" access-token="3aac887295b7f70c4c519bacb0e2d104" buyer-country="US" buyer-locale="en" buyer-currency="USD" shop-id="18060489" cart-id="f0658b5c72807d108c91ab6660fadda6" enabled-flags="["2d75a54c"]" > <div class="wallet-button-wrapper"> <ul class='wallet-cart-grid wallet-cart-grid--skeleton' role="list" data-shopify-buttoncontainer="true"> <li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li><li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li><li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li> </ul> </div> </shopify-accelerated-checkout-cart> <small id="shopify-buyer-consent" class="hidden" aria-hidden="true" data-consent-type="subscription"> One or more of the items in your cart is a recurring or deferred purchase. By continuing, I agree to the <span id="shopify-subscription-policy-button">cancellation policy</span> and authorize you to charge my payment method at the prices, frequency and dates listed on this page until my order is fulfilled or I cancel, if permitted. </small> </div>
Choosing a selection results in a full page refresh.
