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 had my doubts first, because I was unsure if I survive 5 times/week training, because I have had difficulties to recover. But this program surprised me: I’m training hard, but I’m not dead after every training session. Looking forward to see, what my next PR will be :)
A
Adriana Vargas
Nice workout pretty well explained
Very good program. Organaized and easy to follow.
I
Ida
Väldigt prisvärd plan för utveckling
Jag har tidigare tränat snatch och clean på amatör nivå. Sem bestämde jag mig för att köpa ett program och öå bara 3 veckor av programmet har jag fått tillbaka min motivation och utvecklats otroligt mycket i tekniken.
Jag rekommenderar alla som vill nå en nivå högre att köra detta programmet, det är roligt och utvecklande!
L
Lynette Kelly
Top Level
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
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!
Do I need a new Female 2.0 program if I trained according to the Female 1.0 program?
The answer is yes, 100%! Weight training program for women is a completely new program. This training program is unique, fun, and add a different stimulus each week. We are implementing hypertrophy, power, and absolute strength to keep you healthy while building strength, athleticism and improving your lifts.
How frequently should I train?
This strength training program for women is designed to be 5 days per week. We do not recommend training 4 days in a row. On your rest days, try to plan recovery activities, such as massages, or sauna.
Can I combine it with other types of training?
We do not recommend combining this womens weight lifting plan with other high-intensity workouts. You can add, at your discretion, recovery activities to develop flexibility and mobility, as well as short (up to 30 minutes) low-intensity cardio work (walking, rowing, swimming). Be sure to plan one full day off in each weekly cycle. The weight lifting routine for women effectiveness largely depends on your responsibility when it comes to the training process, sleep, nutrition, and recovery. Train smart, get enough rest.
Is it necessary to train in weightlifting shoes?
We highly recommend you wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.
What equipment do I need for the weight training routine for woman?
No, WOMEN 2.0 is not a continuation or an add-on to WOMEN 1.0. They BOTH are standalone programs, but WOMEN 2.0 has been enhanced with new features and improvements.
I’ve already completed WOMEN 1.0. Should I take WOMEN 2.0 as well?
Definitely worth taking! WOMEN 2.0 has some cool new features and improvements.
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.
Provide a full female-specific Olympic weightlifting competition cycle aimed at a new result in the Snatch and Clean & Jerk.
Expected Result
New Snatch and Clean & Jerk results; improved Olympic lifting technique, power, speed, strength, competition readiness and confidence under heavy attempts.
Target Audience (Training Level)
Female Olympic weightlifters and functional fitness athletes; primarily intermediate to advanced / intermediate-high athletes preparing for competition or PRs.
Self-training; optional coach/community guidance through Torokhtiy Club is promoted separately
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (downloadable/printable PDF + clickable interactive video library)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes — 78 video instructions / tutorial videos
Trial / Demo Available
Yes — first 3 sessions available for free
Payment Type
One-time purchase
Price
$45.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
First 3 sessions free; 2 bonus weeks for MAXOUT/Competition approach; 78 video instructions; interactive video library; mobile version; bundle options with Mobility or Nutrition
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
Female-specific load design; 3-period competition structure; general + special warm-up/prehab; cooldown/static stretching/myofascial release; PR/MAXOUT and Competition protocols; optimized load; +20% special/auxiliary exercises; mobile-friendly navigation
ADDITIONAL (TRAINING)
Season
Competition preparation / PR cycle; can be used year-round when planning a peak
Sport
Olympic Weightlifting
Can Be Used for Competition Preparation?
Yes — designed for full comprehensive Olympic weightlifting competition preparation and a new Snatch/C&J result
Training Style / Methodology
Female-specific Olympic weightlifting periodization with Snatch/C&J focus, complexes, strength exercises, GPP/accessory work, heavy/technical/recovery session alternation and prehab/cooldown routines
Progression Model
Wave-like volume/intensity progression using % of 1RM, Light/Medium/Challenging intensity labels, optional sets and progressive shift toward heavy Snatch/C&J singles
Periodization Model
3 periods: Weeks 1–4 General Preparatory, Weeks 5–8 Special Preparatory, Weeks 9–12 Pre-Competition; followed by MAXOUT or Competition bonus protocols
Deload Phase
Yes — pre-competition phase gradually reduces volume while keeping intensity high; bonus protocols include recovery/light sessions before testing or competition
Main Equipment Required
Barbell, bumper plates, squat rack, PVC, straps, box or bench
Additional Equipment Needed
GHD optional, rubber bands optional; landing FAQ also lists blocks, kettlebells, plyometric box and Shoulder Activation System; weightlifting shoes recommended
Gym Machines Needed
GHD optional; otherwise no machines required
Training Location
Gym / Olympic weightlifting facility with barbell, rack and basic lifting equipment
Nutrition
No dedicated nutrition plan included; recovery notes emphasize sleep, nutrition, hydration and recovery responsibility
Warm-Up Included
Yes — general warm-up plus special warm-up routine for activation and prehab
Post-Workout Included
Yes — cooldown, static stretching and myofascial release after each session
Mobility Included
Yes — mobility/flexibility work, prehab and cooldown are included; recovery activities for flexibility/mobility are recommended
Customization Available
Yes — loads are based on personal 1RM/PR percentages, optional sets, intensity labels, and separate MAXOUT vs Competition protocols; weekly schedule is structured
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM/PR, Light/Medium/Challenging workload labels, optional sets, supersets and complex exercise sequencing
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No — not a rehabilitation/post-surgery plan; includes prehab, mobility and recovery guidance only
Mental Health & Mindfulness Integration
No dedicated mindfulness component; mental preparation is mentioned for the pre-competition phase
Fixed Time/Days or Flexible
Structured 5 days/week; rest days/recovery activities should be planned and training 4 days in a row is not recommended
Main Exercises (Used the Most)
Snatch, Clean & Jerk, Clean, Jerk, Front Squat, Back Squat, Clean Pull, Snatch Pull, Push Press, Snatch Push Press, Snatch Balance, Sots Press, Jerk Support, Muscle Snatch/Clean, complexes, presses, jumps, core/GPP and accessory work
Good For Recovery/Rehab
Good for structured recovery management and injury-risk reduction within competition prep; not a rehab/post-surgery program
Adjustable Load
Yes — % based on personal 1RM/PR, optional sets and intensity labels allow scaling
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — load dynamics/structure charts, week-by-week plan, PR/MAXOUT sessions and competition protocols help track progress
Rest Day Guidance
Yes — rest days, sauna/massage recommendations, full-day-off guidance and recovery planning are included
Volume Level
High — 5 sessions/week with high volume, especially in General and Special Preparatory periods
Intensity Level
Average to High — intensity rises through the Special Preparatory and Pre-Competition phases, with high-intensity singles near the peak
Fat Loss or Muscle Gain
Performance/strength/power focus; includes hypertrophy, power and absolute strength work; not primarily fat loss
Muscles Focus
Full body for Olympic lifting: legs, posterior chain, shoulders, arms/pressing muscles, back, core, Snatch/C&J movers and stabilizers
Number of Unique Exercises
50+ specific exercises
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; 300+ seminars worldwide; coached/guided 10,000+ athletes
Certificate of Completion
No
Reviews
4.89/5 (based on 9 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
90%
Exclusive collaboration with
No
Program In Use Since
2022
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.
I love this manual! I’ve learned new, efficient exercises to work through mobility for specific barbell movements. The layout, the videos and explanation of exercises are also really great! Thank you! Very happy I bought this.
This is a really good program and package. there are so many lessons to glean from this program: not just the weight or volume, but the intensity, commitment and willingness to give everything to succeed. "Uncle Rus" also shows how to perform the accessory exercises very well. top marks and well done to the team at Torokhtiy Media
It's an extremely good program for beginners who are getting to know the discipline. It works very well for people with previous experience in lifting as well.
Went through week one before planned break to feel it out
So I went through the first week before I got on my 2 week break, mostly to feel out the program and make my mind on it.
So, as of now I can say that I do enjoy the volume and the general idea of the plan. It’s very well structured (though I will never be a huge fan of bench presses) and I can clearly see the potential. One note - if you plan to do it with Oly lifting in mind the optional day IS NOT optional for you.
Overall i highly recommend it to build strength foundations regardless of how experienced you are.
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.
