INTENSO CYCLE is a 8-week Olympic weightlifting training program that uses a lot of heavy triples, doubles, and singles to spike to really push your limits.
The main goal is to help you achieve a new result in the Snatch and Clean & Jerk, as well as perfect your technique.
Designed by an Olympian and approved by TOP professional athletes.
Get the targeted training you need to excel on the big day!
PROGRESSION BREAKDOWN
PROGRESSION BREAKDOWN
Each week of the program is designed to prepare you for the next stage in your journey.
Preparation Period (week 1-4) - focus on strengthening key muscle groups and stabilizers.
Pre-Competition Period (week 5-7) - training volume drops to speed up recovery in order for you to reach your peak athletic form.
TRAINING GOALS
TRAINING GOALS
It's perfect for athletes who want to work on:
Competition lift improvement
Competition preparation
A first timer trying more frequent heavy single lifting
WHO IS IT FOR
WHO IS IT FOR
INTENSO CYCLE is the perfect program for those who are looking for a challenge.
Whether you are a weightlifter, powerlifter, or competitive athlete, using wave loading at specific phases in your training could increase strength and performance over time.
Additionally, wave loading could be a beneficial training stimulus for athletes preparing for a weightlifting meet.
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.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
T
Tytti Tuulia Becker
Its a good title
I like this cycle. It Very versatible and Its intresting. I have noticed only in 2 weeks how my lifts are stronger, and i am getting my confidence on every lift.
M
Maxime Gualbert
Incroyable
Je ne suis pas à ma première programmation avec l’équipe d’Oleksiy et je peux vous dire qu’en 8 mois j’ai énormément progressé, j’ai pris +20kg sur mes PR Snatch et C&J et ce n’est pas terminé. Aujourd’hui j’arrive à travailler mes PR en séries.
L’équipe d’Oleksiy est toujours à l’écoute, très réactive et toujours de bons conseils!
Si vous voulez exploser en haltéro, je vous conseille très fortement! 🏋🏻♂️
M
Michael Goo
This Bulgarian Method, Intenso Cycle works! New PRs.
Dec 15, 2023: This is my 2nd time using Intenso Cycle. It didn't feel intense but my numbers went up. Upon 8th week, my snatch increased from 70kg to 77.5kg (+7.5kg) and CJ increased from 85kg to 87.5kg (+2.5kg). I need to work on my wobbly jerk more. But it really works! My new PR is the best Christmas present for me! Thank you Torokhtiy team!
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!
No, we do not recommend combining our 8 week olympic weightlifting program pdf with other high-intensity workouts. Our program is specifically designed to be a stand-alone, complete workout regimen. So if you're interested in the olympic lifting training program, we recommend following it as prescribed and not overwhelming your body with too much at once.
How to break up days for the INTENSO CYCLE?
INTENSO CYCLE is a 5 day and 8 week olympic weightlifting program pdf, so we do not recommend training 5 days in a row during the best olympic weightlifting program. Instead, we suggest taking a break every few days to let your body recover. During your rest days, you can focus on other aspects of your fitness routine, like stretching or foam rolling. Listen to your body and see how it responds to different training schedules.
What equipment do I need for the weightlifters training program?
No, INTENSO is an advanced olympic lift workout program that is not meant for beginner athletes. It is designed to produce significant gains in performance over a relatively short period of time. For athletes who are new to oly lifting program, it is important to establish a solid base fitness level before attempting intermediate lifting program.
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.
What if I have more questions about online weightlifting programming?
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.
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