This Free Training Program (based on our INTRO PROGRAM) is aimed at the beginner’s adaptation and preparation for the full training process, as well as to work out the main technical elements of Snatch and Clean & Jerk.
WHAT’S NEW: Now this program is available in the messenger.
Designed by an Olympian and approved by TOP professional athletes.
This Program Gets You Ready for Snatch & Clean & Jerk!
Start Strong:
This Program Gets You Ready for Snatch & Clean & Jerk!
PROGRAM IS AVAILABLE IN 2 FORMATS
PROGRAM DESCRIPTION
PROGRAM DESCRIPTION
Program consists of 2-week cycles of 4 workouts, 2 training sessions in snatch exercises, and two ones in C&J exercises. You can repeat each week 2 times in a turn.
There are no stress loads in the program, it is possible to perform workouts throughout the week in a row or to alternate training days with days of rest.
Each session starts with high pull with PVC from the hang to properly practice Power Position from the first training.
At the end of each training, an additional load is planned to increase general physical preparation: presses, jumps, ABS, hyperextension.
Very helpful training program for new coaches and beginner lifters
P
Pravin Vyavhare
Its very good for beginners
C
Calvin Fojas
Good for beginners
I tried it and it was good for people starting their weightlifting journey. The volume of the each day was just enough
L
Lester David
Preview
It's the program that made me more Interested with Torokhtiy. I am starting OLY WOD after my vacation. I want to give this program My full attention rather than trying to look for a Gym during my vacation.
J
Jyrki Kataja
Intro program
Two weeks intro, and I'm ready for Masters Diesel.
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!
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.
