Leg strength is a 5-week Olympic weightlifting training program with the main emphasis on the development of leg muscles’ strength in Olympic weightlifting.
Ideal for:
build strong legs for a NEW result in BACK and FRONT SQUAT;
future progress in SNATCH and CLEAN & JERK.
Designed by an Olympian and approved by TOP professional athletes.
You will be training 4 times a week. Most sessions include light style Olympic complexes for muscle memory support.
Front and Back squats variations are two exercises which are primary movements to develop strength and muscles. Also we use a lot of exercises from deficit in this training plan.
Build Strong Legs, Build a Strong Foundation for Olympic Weightlifting!
Build Strong Legs, Build a Strong Foundation for Olympic Weightlifting!
Build Strong Legs, Build a Strong Foundation for Olympic Weightlifting!
Build Strong Legs, Build a Strong Foundation for Olympic Weightlifting!
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!
We are constantly updating our program LEGS STRENGTH to refine your weightlifting game.
Here’s what’s new in the LEGS STRENGTH program:
NEW! Exercise Education Videos;
NEW! Pre and post-workout stretch;
NEW! Detailed activity specific warm-up;
NEW! Optimised load;
NEW! Easy to navigate design;
NEW! Mobile-friendly format.
FAQ
Do I need to squat heavy every day?
The answer is NO! Full squatting can be unnecessarily fatiguing. Also, squatting may have limited carry-over into the snatch and clean & jerk without incorporating proper skill practice.
How frequently should I train?
This program is designed to be 4 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.
What if I don't know what an exercise is?
We have video links embedded in the program for every exercise!
Can I combine it with other types of training?
We do not recommend combining this program 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 program's 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.
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.
Develop leg muscle strength for Olympic weightlifting and improve Back Squat / Front Squat results, supporting future Snatch and Clean & Jerk progress.
Expected Result
New / higher Back Squat and Front Squat results; stronger legs and posterior chain; better base for Snatch and Clean & Jerk progress; optional squat maxout 7–10 days after the cycle.
Target Audience (Training Level)
Intermediate to Advanced; Olympic weightlifters / functional fitness athletes with basic strength preparation who need stronger legs and better squat performance.
Not a complete competition-prep plan; useful as a leg-strength block before the full Olympic-weightlifting competition preparation cycle.
Training Style / Methodology
5-week leg-strength mesocycle using Back Squat and Front Squat emphasis, squat/pull variations, deficit work, light Olympic-lifting complexes, plyometrics, percentage-based loads, general/specific warm-up and post-workout stretching.
Progression Model
Week 1 Introductory → Week 2 Basic → Weeks 3–4 Shock/high-load phase → Week 5 Tapering; progression by % of 1RM/PR, volume and intensity changes.
I just started this program and so far I love it. It is complete with mobility and core. It gives me structure and I look forward to my leg days. Highly recommend it
Nothing to say about the excercise but it’s a bit anowing to not have a way easy follow the plan with out moving from the pdf to the links, and having to create myself all playlists, I think you can create playlist allready set for the users
If you’re into weightlifting, this program is a great choice. It’s especially good if you want to focus on general weightlifting sessions. The weekly volume is well-balanced between harder and more moderate training days. I’m really enjoying the process and can already feel a lot of progress.
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/
