Each session is packed with a special warmup, Olympic lifting, and targeted auxiliary and technical exercises.
Our focus is crystal clear: to make you stronger in Olympic weightlifting!
Not only that, but our program seamlessly integrates into your standard weekly WOD periodization (5+2). We've carefully planned the loads to perfectly align with your training schedule.
PROGRAM HIGHLIGHTS
PROGRAM HIGHLIGHTS
DURATION:
10+2 weeks / 3 days / 40-60 minutes.
TRAINING GOAL:
New PR, Strength and Technique development.
TRAINING LEVEL:
Intermediate to Advanced.
GOOD FOR:
Male & Female athletes.
SAMPLE PROGRAMMING
SAMPLE PROGRAMMING
76 EXCLUSIVE EXERCISES
Each session begins with warm-up activities to get your muscles primed for the workout ahead.
Plus, you'll have video demonstrations to ensure proper form and technique with every move.
THIS PROGRAM IS IDEAL FOR:
THIS PROGRAM IS IDEAL FOR:
Any fitness levels from intermediate to advanced;
Athletes seeking to build strength in the classic lifts;
Functional fitness athletes aiming to excel at the barbell complex;
Take a break from traditional weightlifting workouts;
Combining this program with different training methods.
LOOKING FOR A CHALLENGE?
Join Our Program to Master the Snatch and Clean & Jerk!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
E
Ernestas Sipavičius
Excellent for CrossFit WEIGHTLIFTING
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
A
Aneliya Kamburova
WEIGHTLIFTING FOR FUNCTIONAL FITNESS
Hi, thanks for the program! I've started it and I'm at my second week. As I am rather old, or let me say 67 years young, the weights I use are not heavy. However I make all the exercises for the session. And as I usually make a group WL session per week, your sessions are 2 per week, not 3. That's all for now and thanks again. Best regards, Aneliya
J
Julian Ramirez
WL4FF
I started actively weightlifting 4 years ago. After 2 years I started to feel uncomfortable in my lower back and suffered from tight hips. I stopped for a year due to other life events and to try something different. After a long hiatus I missed the feel of getting under the bar again but couldn’t find a program I felt would be suitable for me. Until I found WL4FF, the exercises really help avoid any low back pain or tight hips, and I’m feeling great after each lifting session. If you have experience Weightlifting you will definitely enjoy this program. 💪
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!
What can you expect from adding weightlifting exercises to the Olympic lifting program?
First, you will see an increase in your overall strength and power. Additionally, you will be able to better target specific muscle groups with these barbell workouts. Finally, you may also see a slight increase in your cardio endurance as well.
How to incorporate WL4FF program into your weekly WOD periodization?
If you have few types of training (Weightlifting, Metabolic, Gymnastics) we recommend planning weightlifting as a first block, but of course, it is up to you and depends on your personal goals.
Oleksiy Torokhtiy. He is a professional weightlifter and the author of the WL4FF program.
What exercises you will perform during the functional weight lifting program?
The program are filled with push jerks, hang power snatches, power snatches, squat cleans, push jerks, snatches.
Is WL4FF 1.0 a prerequisite for WL4FF 2.0?
No, WL4FF 2.0 is not a continuation or an add-on to WL4FF 1.0. They BOTH are standalone programs, but WL4FF 2.0 has been enhanced with new features and improvements.
I’ve already completed WL4FF 1.0. Should I take WL4FF 2.0 as well?
Definitely worth taking! WL4FF 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.
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="7ea787f9b3aef868a88278e00dd053c9" 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.
