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.
Fantastic & high qualify program that will keep a master going. A++ program & service
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-Mikko -
Great program
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.
A
Alvin Yong
An all rounded program
Found this program perfect progressing after using Snatch Cycle, Jerk Cycle and Clean Cycle for 1 year.
J
Justin McClure
MASTER DIESEL
The program has been Awesome! Really enjoy the variety of exercises and drills to improve Weightlifting performance!
J
Jorge Garzafox
Good
You might need to work with lower % the first week, the power exercises squat, deadlift and pulls are not that frequent
You may need to add some auxiliary work, and maybe add some technique the weeks that you don’t snatch
I am enjoying that I feel fresh
Hi! Thanks for your feedback.
Any training plan is not dogma - just an action manual.
So it is smart to adapt it to individual needs.
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.
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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.
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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