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  • INTENSO CYCLE PROGRAM - BUY 1 - GET 1 FREE (Torokhtiy Weightlifting)

INTENSIVE & QUICK COMPETITION PREPARATION

INTENSO CYCLE is a 8-week Olympic weightlifting training program that uses a lot of heavy triples, doubles, and singles to spike to really push your limits.

The main goal is to help you achieve a new result in the Snatch and Clean & Jerk, as well as perfect your technique.

Designed by an Olympian and approved by TOP professional athletes.

See results in just 8 weeks
$45.90 USD
$45.90 USD
Shipping calculated at checkout.
INTENSO CYCLE PROGRAM - BUY 1 - GET 1 FREE (Torokhtiy Weightlifting)
$45.90 USD
$45.90 USD
  • Get Stronger with Heavy Doubles and Triples!
  • Get Stronger with Heavy Doubles and Triples!
  • Get Stronger with Heavy Doubles and Triples!
  • Get Stronger with Heavy Doubles and Triples!

PROGRAM STRUCTURE

Oleksiy Torokhtiy performing clean and jerk wearing blue t-shirt

PROGRAM STRUCTURE

In this training program is implemented wave loading in the snatch and clean & jerk, relying primarily on the competition lifts.

Also included is ab and lower back work, and will peak for competition or max snatch and clean & jerk testing at the end of week 8.

PROGRAM HIGHLIGHTS

Sample of intenso olympic weightlifting program by Oleksiy Torokhtiy

PROGRAM HIGHLIGHTS

DURATION:

8 weeks /5 days mandatory /90-120 minutes.

TRAINING GOAL​:

Competition or Max Snatch and CJ testing.

TRAINING LEVEL:

Intermediate to Advanced.

GOOD FOR:

Male & Female athletes.

EQUIPMENT NEEDED:

Access to basic OLY equipment is suggested.

Torokhtiy Training Programs Comparison: Which One Is Best For You?
Take a look at the program guide. Find what you're looking for and start today!

COMPARE PROGRAMS

PREPARING FOR YOUR NEXT COMPETITION?

Get the targeted training you need to excel on the big day!

PROGRESSION BREAKDOWN

Intenso progression breakdown chart by Oleksiy Torokhtiy

PROGRESSION BREAKDOWN

Each week of the program is designed to prepare you for the next stage in your journey.

Preparation Period (week 1-4) - focus on strengthening key muscle groups and stabilizers.

Pre-Competition Period (week 5-7) - training volume drops to speed up recovery in order for you to reach your peak athletic form.

TRAINING GOALS

Oleksiy Torokhtiy using chalk before the lift

TRAINING GOALS

It's perfect for athletes who want to work on:

  • Competition lift improvement
  • Competition preparation
  • A first timer trying more frequent heavy single lifting

WHO IS IT FOR

Oleksiy Torokhtiy performing clean and jerk wearing blue t-shirt

WHO IS IT FOR

INTENSO CYCLE is the perfect program for those who are looking for a challenge.

Whether you are a weightlifter, powerlifter, or competitive athlete, using wave loading at specific phases in your training could increase strength and performance over time.

Additionally, wave loading could be a beneficial training stimulus for athletes preparing for a weightlifting meet.

  • Go Heavy, Go Hard
  • Transform Your Technique!
  • Go Heavy, Go Hard
  • Transform Your Technique!

PRICING

8 Weeks

INTENSO CYCLE

INTENSO CYCLE

$45.90

20 Weeks

MALE WEIGHTLIFTING 2.0 + INTENSO CYCLE

INTENSO + MALE 2.0

$69.00 $89.80

20 Weeks

INTENSO CYCLE + FULL BODY MOBILITY

INTENSO + MOBILITY

$69.00 $89.80

  • Program Length:
  • 8 Weeks
  • 20 Weeks
  • 20 Weeks
  • # of Programs:
  • 1
  • 2
  • 2
  • Additional Programs:
  • -
  • Male 2.0
  • Mobility
  • Workout Tutorial Videos:
  • ✔
  • ✔
  • ✔
  • LifeTime Access:
  • ✔
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  • Discounted Price:
  • -
  • 24% OFF
  • 24% OFF
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OUR OLYMPIC WEIGHTLIFTING PROGRAMS

  • PROGRAM

  • Main Goal

  • Short Description

  • Athlete Level

  • DURATION

  • Price

  • Male 2.0

  • Competition preparation or to hit new result

  • The most fundamental and total prepare for competitions, long workouts, a lot of volume and intensity, a lot of accessory lifts.

  • ADVANCED (Intermediate - high)

  • 12 weeks 5 workouts per week 60-90 min

  • $46.90

  • MORE INFO

  • Intenso

  • Competition preparation or to hit new result

  • 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.

  • ADVANCED (Intermediate - high)

  • 7+1 week 5 workouts per week 60-90 min

  • $45.90

  • MORE INFO

  • OLY WOD

  • Competition preparation or to hit new result

  • Amateur program, every session focused on Snatch or Clean or Jerk, less exercises in program.

  • AMATEUR (Low - intermediate)

  • 12 week 3 workouts per week 45-90 min

  • $45.90

  • MORE INFO

  • Master Diesel

  • Competition preparation or to hit new result

  • Optimized volume, less shock loads, more recovery. Get new result while refining technique.

  • MASTERS (Low - intermediate)

  • 9+1 week 4 workouts per week 60-90 min

  • $45.90

  • MORE INFO

  • Beginner 2.0

  • Foundational program

  • Learn and improve technique, build foundtion in strength & power.

  • BEGINNERS (Low)

  • 6 week 3 workouts per week 45-80 minutes

  • $39.90
    $45.90

  • MORE INFO
MORE REVIEWS

MEET YOUR COACH

Experts of Oleksiy Torokhtiy Team

MEET YOUR COACH

I'm Oleksiy Torokhtiy, your online coach.

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

The compilation of Oleksiy Torokhtiy weightlifting seminars

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!

More about our story is here.

START FOR FREE

Intenso olympic weightlifting program demo by Oleksiy Torokhtiy

START FOR FREE

Download first 3 sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.

Start Free Trial

FAQ

Can I combine it with other types of training?

No, we do not recommend combining our 8 week olympic weightlifting program pdf with other high-intensity workouts. Our program is specifically designed to be a stand-alone, complete workout regimen. So if you're interested in the olympic lifting training program, we recommend following it as prescribed and not overwhelming your body with too much at once.

How to break up days for the INTENSO CYCLE?

INTENSO CYCLE is a 5 day and 8 week olympic weightlifting program pdf, so we do not recommend training 5 days in a row during the best olympic weightlifting program. Instead, we suggest taking a break every few days to let your body recover. During your rest days, you can focus on other aspects of your fitness routine, like stretching or foam rolling. Listen to your body and see how it responds to different training schedules.

What equipment do I need for the weightlifters training program?

Can beginner athletes follow an INTENSO CYCLE?

No, INTENSO is an advanced olympic lift workout program that is not meant for beginner athletes. It is designed to produce significant gains in performance over a relatively short period of time. For athletes who are new to oly lifting program, it is important to establish a solid base fitness level before attempting intermediate lifting program.

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.

What if I have more questions about online weightlifting programming?

Please contact us at direct@torokhtiy.com

Program Features

MAIN

Primary Objective (Goal) Achieve a new result in the Snatch and Clean & Jerk through an advanced, intensive Olympic-weightlifting competition-prep cycle using wave/attack loading and heavy singles, doubles and triples.
Expected Result New Snatch and Clean & Jerk PRs or competition-ready peak; improved technique, confidence and performance under heavy competition-lift loads.
Target Audience
(Training Level)		 Intermediate to Advanced / Advanced Olympic weightlifters and competitive athletes with sufficient basic strength, power, speed and coordination; not for beginners.
Age Group Adults (no specific restriction)
Gender Unisex (Male & Female)
Program Length 7+1 weeks / 8 weeks total (Weeks 1–4 special preparatory, Weeks 5–7 pre-competition, Week 8 competition/maxout week)
Days Per Week 5 sessions/week during the main cycle; 3 sessions/week in final competition week
Session Duration 90–120 min (product highlight; comparison table also lists 60–90 min)
Coaching or Self-Training Self-training

ADDITIONAL (FILE)

Format PDF (digital download)
App No
Platform Any device (PDF + clickable video links; desktop, tablet and mobile)
Print Friendly Yes
Language English
Exercises Video Demonstration Yes (video library / video guides for exercises, warm-up and post-workout stretching)
Trial / Demo Available Yes — first 3 sessions free
Payment Type One-time purchase
Price $45.90
Money-Back Guarantee 30-day money back
Lifetime Access vs. Time-Limited Lifetime
Bonuses Free 3-session demo, clickable video library, recommended articles, bundle options and 30% next-purchase discount code from PDF.
Delivery Format Online (digital)
Should I have active internet connection after download? No (after download)
Special Features Inside Advanced 8-week competition prep, wave/attack style loading in Snatch and Clean & Jerk, 2 training periods + competition week, heavy singles/doubles/triples, load dynamics charts, optional sets, supersets, warm-up/prehab and post-workout stretching.

ADDITIONAL (TRAINING)

Season Competition preparation / pre-competition peak
Sport Olympic Weightlifting
Can Be Used for Competition Preparation? Yes — specifically designed for competition preparation or Max Snatch and Clean & Jerk testing.
Training Style / Methodology Advanced intensive Olympic-weightlifting cycle using wave loading, competition lifts, heavy triples/doubles/singles, squats, pulls, accessory strength work, optional sets and recovery work.
Progression Model Weeks 1–4 special preparatory phase builds load; Weeks 5–7 pre-competition phase reduces volume and increases specificity; Week 8 competition/maxout week; wave/attack loading in Snatch and Clean & Jerk.
Periodization Model 8-week competition peaking / block periodization: special preparatory → pre-competition → competition week.
Deload Phase Yes — volume drops during the pre-competition period and Week 8 is a competition/taper/maxout week; recovery guidance is included.
Main Equipment Required Barbell, bumper plates, squat rack
Additional Equipment Needed Straps, collars, knee sleeves, liquid chalk, thumb tape
Gym Machines Needed No dedicated machines specified; requires a proper weightlifting gym setup.
Training Location Gym / weightlifting gym
Nutrition No dedicated nutrition plan; PDF stresses sleep, nutrition and recovery responsibility for program effectiveness.
Warm-Up Included Yes (general warm-up + special warm-up / activation and prehab routine in every workout)
Post-Workout Included Yes (cooldown, static stretching and myofascial release after each session)
Mobility Included Yes — includes prehab, mobility/positioning elements, stretching and recovery work; not a standalone mobility program.
Customization Available Yes — load can be decreased if needed; optional sets are included and recovery/load can be adjusted based on readiness.
Type of Workload
(Sets, Reps, Percentages)		 Sets, reps, % of 1RM/PR for Snatch / Clean & Jerk / Back Squat, Light/Medium intensity labels, optional sets, supersets, wave/attack loading and 3–4 main exercises per session.
Pregnancy / Postpartum Safe Not specified / consult a professional
Menopause-Adapted No
Corporate Wellness Programs No
Youth / School Programs No
Rehabilitation / Post-Surgery No
Mental Health & Mindfulness Integration No dedicated mindfulness component; focus and technique control are emphasized.
Fixed Time/Days or Flexible Fixed 8-week competition-prep structure; load is adjustable and optional sets/recovery can be managed by athlete readiness.
Main Exercises
(Used the Most)		 Snatch, Clean & Jerk, Snatch Pull, Clean Pull, Front Squat, Back Squat, Front Squat + Jerk, Clean + Front Squat + Jerk, Power Snatch, Power Clean, Jerk Support, Push Press, Snatch Balance, Snatch Sots Press, Deficit RDL, Romanian Deadlift, Good Morning, Split Squat, Box/Depth/Barbell Squat Jumps and accessory warm-up/prehab drills.
Good For Recovery/Rehab No — this is a highly intensive competition-prep cycle; it includes recovery guidance but is not rehab-focused.
Adjustable Load Yes
Coach Feedback Included No
Community No
Progress Tracking Yes — load dynamics, % based progression, optional sets and competition/maxout week support progress tracking.
Rest Day Guidance Yes — PDF recommends sauna/massage on rest days, sleep/nutrition/recovery responsibility and decreasing load if needed.
Volume Level High during the special-preparatory phase; volume drops in the pre-competition/taper phase.
Intensity Level Very High / Advanced; includes heavy doubles/singles, wave-loading and attempts up to competition/maxout intensity.
Fat Loss or Muscle Gain Strength, power and competition performance (not primarily fat loss or muscle gain).
Muscles Focus Full Olympic-lifting system: legs/quads/glutes, posterior chain, back, core, shoulders/upper back, pulling muscles and Snatch/Clean & Jerk positions.
Number of Unique Exercises Not specified; 40+ competition-lift, pull, squat, jump and accessory variations are visible in the PDF.

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 and guided 10,000+ athletes.
Certificate of Completion No
Reviews 4.88/5 (based on 16 reviews)
Number of People
Who Completed It		 1000+
Avg. Program
Completion Rate		 92%
Exclusive collaboration with No
Program In Use Since 2022
Last Update 2026