1. Clean Cycle - 5 week Program Focused on Improving Clean ($45.90)
2. Jerk Cycle - 5 week Program Focused on Improving Jerk ($45.90)
10 WEEKS OF PROGRAMMING
10 WEEKS OF PROGRAMMING
The clean and jerk training program is the perfect way to gradually increase your weekly training volume.
The 10-week set has 50 sessions, organized into 2 cycles with increasing loads for each cycle that will lead you up towards reaching peak performance!
SPECIFIC LOAD
SPECIFIC LOAD
C&J set is a long-term solution to gaining extreme strength & performance and KEEPING IT.
Asymmetric loads highlight one of the classic exercises: CLEAN/JERK, which focuses on form while also training power output with lighter weights for faster reps or sets + higher intensities in order to build muscular endurance.
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!
Excellent program—well structured, easy to follow, and clearly written by someone who actually understands weightlifting. I’ve already noticed improvements in strength and technique. Highly recommend. Worth every dollar.
T
Test Test
Clean And Jerk
I've already bought your program for beginners, it's great. Everything is detailed, what to do and how to do it, how many sets. Now I decided to buy your program for my friend because I trust you. I also receive recommendations from you in the form of articles, they are very relevant.
We appreciate your trust in us and we're honored that you're considering buying our program for your friend as well. We strive to provide relevant recommendations through our articles, and we're glad to know they've been valuable to you.
M
M.L.
CLEAN & JERK SET
First of all, I want to say that I have been reading your articles and watching your videos for the past year. That's why I decided to purchase your program. I've decided to follow clean and jerk program now, so to improve this lift. Thank you for your work.
We recommend starting this SET with a program that will help improve your underdeveloped movement. But if you have another specific goal, start with the program you need.
Can I use all of the programs several times in a row?
If you decide to diversify your training and go through all programs in a row, then we recommend doing a recovery deload cycle between them - (1-3 weeks).
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.
Improve Clean and Jerk performance through a 2-program bundle that develops the Clean and Jerk separately, building strength, power, speed and technique.
Expected Result
Improved Clean and Jerk results; stronger Clean and Jerk mechanics, better timing and receiving positions, more strength/power/speed, higher technical consistency, and optional Clean/Jerk MAXOUT checks after the component cycles.
Target Audience (Training Level)
Advanced to Intermediate Olympic weightlifters and functional fitness athletes who want to improve Clean and Jerk technique/results, gain proficiency in classic movements and break plateaus.
5 days/week on landing; each component cycle is built around 5 sessions/week. Component PDFs also allow an every-other-day option, extending each 5-week cycle to almost 7 weeks.
Session Duration
60–90 min on landing; component PDFs show sessions roughly 35–100 min depending on the day/cycle.
Coaching or Self-Training
Self-training bundle; PDF-based programs with clickable video links / video library. Coaches can use it only for personal use unless commercial use is agreed separately.
ADDITIONAL (FILE)
Format
2 PDF programs / digital download bundle: Clean Cycle + Jerk Cycle.
App
No dedicated app
Platform
Any device (PDF + clickable video links; desktop, tablet and mobile)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes — workout tutorial videos / clickable video library included in the PDFs.
Trial / Demo Available
Yes — first trial sessions are available for the component programs.
Payment Type
One-time purchase
Price
$91.80$72.80
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
21% bundle discount shown in pricing block; combines Clean Cycle + Jerk Cycle; workout tutorial videos; lifetime access; component trial sessions; optional Clean/Jerk maxout support; upgrade options with OLY SET and OLY SET + Mobility.
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
2-program Clean & Jerk bundle; 10 weeks / 50 sessions; 2 focused 5-week cycles; increasing loads; Clean and Jerk specialization; high-volume and above-average-intensity cycle structure; special warm-up routines; video library; optional sets; color-coded exercise categories; % of 1RM prescriptions; optional Clean/Jerk maxout checks.
ADDITIONAL (TRAINING)
Season
Off-season / strength and technical development; can be used year-round as a Clean & Jerk specialization block.
Useful for competition-oriented Clean & Jerk development and technical preparation, but not a full dedicated competition-peaking plan; PDFs direct athletes to a separate competition program after the cycles and include optional maxout checks.
Training Style / Methodology
Two focused Olympic-lifting cycles: Clean Cycle + Jerk Cycle. Uses asymmetrical emphasis on Clean/Jerk, technical drills, pulls, squats, presses/overhead work, lighter speed/technique work and heavier strength work.
Progression Model
Two 5-week component cycles with increasing loads and weekly microcycles; loads prescribed by % of individual 1RM, light/medium/heavy prescriptions, optional sets and rational alternation of heavy, technical and recovery sessions.
Periodization Model
10-week bundle structure: 5-week Clean development block + 5-week Jerk development block; each component uses weekly microcycles with high volume, above-average intensity and peak/maxout option.
Deload Phase
No bundle-wide deload built into the PDFs; landing FAQ recommends a 1–3 week recovery deload between programs if running them in a row. Component cycles also include rest days.
Lifting straps, Shoulder Activation System, rubber bands, PVC, blocks, kettlebells and other supporting tools used in the component cycles.
Gym Machines Needed
GHD required/recommended; blocks used in component cycles; no other mandatory gym machines specified.
Training Location
Gym / weightlifting facility / functional fitness box / equipped home gym with barbell, rack, bumper plates, GHD/box and enough space for Olympic lifting.
Nutrition
No dedicated nutrition plan included; PDFs emphasize responsibility for sleep, nutrition and recovery.
Warm-Up Included
Yes — special warm-up routines/general warm-up are included; at least 10 minutes of warm-up is recommended before each session.
Post-Workout Included
Yes — 10–15 minutes of static stretching and myofascial release are recommended after each session.
Mobility Included
Yes — mobility/prehab is included through special warm-ups, clean/jerk positional drills, overhead/front-rack preparation and recovery guidance.
Customization Available
Yes — start with the component that targets the underdeveloped movement; loads are based on the athlete’s 1RM; optional sets, light-weight technical prescriptions and alternate scheduling provide scaling.
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM for Snatch/Clean & Jerk/Front Squat/Back Squat, light-weight prescriptions, optional sets, exercise categories, session duration indicators and video links.
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No / not positioned as rehabilitation or post-surgery program
Mental Health & Mindfulness Integration
No dedicated mindfulness component; technical practice requires focus and may support confidence under the bar.
Fixed Time/Days or Flexible
Structured 10-week bundle / 5 days per week on landing; component order is flexible based on the weaker movement, and component PDFs include an every-other-day option. FAQ recommends a 1–3 week deload between programs if repeated.
Main Exercises (Used the Most)
Clean, Clean Pull, Clean High Pull, Clean from Blocks, Deficit Clean Pull, Power Clean, Clean & Jerk, Jerk, Jerk from Rack/Blocks, Push Press, Split Push Press, Jerk Support, Front Squat + Jerk, Front Squat, Back Squat, Squat Jerk, Press in Split, Snatch/OHS maintenance work, Box Jump, Chicken Jump, Hyperextension, ABS, Reverse Plank.
Good For Recovery/Rehab
No — not a recovery/rehab program; includes recovery sessions, rest-day guidance and deload recommendations but is performance-focused.
Adjustable Load
Yes — loads are based on the athlete’s 1RM and include optional sets, light-weight technical prescriptions and flexible component order/scheduling.
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — progress is tracked through 50 sessions, 1RM-based loading, weekly progression and optional Clean/Jerk maxout checks.
Rest Day Guidance
Yes — component PDFs include rest-day guidance, recommend sauna/massage and recovery work, and FAQ recommends a 1–3 week recovery deload between programs if running them in a row.
Volume Level
High
Intensity Level
Above average / High — both component cycles use high volume, above-average intensity and heavy work in later weeks.
Fat Loss or Muscle Gain
Performance / technical strength focus; not primarily fat loss or hypertrophy.
Muscles Focus
Full body with Clean & Jerk emphasis: legs, posterior chain, back, front rack, overhead/shoulders, triceps/arms, core, pulls, squats, dip-drive and receiving positions.
Number of Unique Exercises
80+ combined exercises/drills across the bundle; exact combined unique count is not specified.
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach
Oleksiy Torokhtiy
Programming Coach
Sergii Putsov
Coach Certifications
PhD in Sport Science, Former Professional Athlete, 2-times Olympian; hosted 300+ seminars worldwide; 200 kg Snatch and 240 kg Clean & Jerk best results.
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.
