PULL & SQUAT PROGRAM

Name: PULL & SQUAT CYCLE
Brand: Torokhtiy Weightlifting
SKU: 1665710587975
Price: 39.9 USD
Availability: InStock
Rating: 4.75 (20 reviews)

Pull & Squat Cycle is a 6-week weightlifting program which is designed to increase your strength in the pull exercises and squats.

This training program will help you push your classic lifts, improve your leg strength while leading to more hypertrophic gains in the lower body!

$39.90 USD

~~$44.90 USD~~ $39.90 USD

Shipping calculated at checkout.

PULL & SQUAT PROGRAM - BUY 1 - GET 1 FREE (Torokhtiy Weightlifting)

$39.90 USD

~~$44.90 USD~~ $39.90 USD

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Develop Pulling and Squatting Strength for Explosive Performance!
Develop Pulling and Squatting Strength for Explosive Performance!

Develop Pulling and Squatting Strength for Explosive Performance!
Develop Pulling and Squatting Strength for Explosive Performance!

PROGRAM STRUCTURE

The program consists of 6 weekly microcycles for 5 workouts per week. In each weekly cycle, one training day is planned with an emphasis on competitive exercises for muscle activation and working in a dynamic mode of your muscles.

By the week 6, the athlete should have a feeling of increasing power and acceleration of competitive movements.

PROGRAM BREAKDOWN

Oleksiy Torokhtiy face in red and blue light

PROGRAM BREAKDOWN

DURATION:

6 weeks / 5 days mandatory / 60-90 minutes.

TRAINING GOAL:

Develop pulling and squatting strength.

TRAINING LEVEL:

Intermediate to Advanced.

GOOD FOR:

Male & Female athletes.

EQUIPMENT NEEDED:

Access to basic fitness equipment is suggested.

How To Choose Torokhtiy Training Program?

COMPARE POGRAMS

SAMPLE PROGRAMMING

This is a 6-week program with 5 sessions per week. Most training sessions are filled with squat and pull variations. But there's also a wide variety of muscle snatches and presses in this program - with many reps per exercise to encourage full-body strength training!

The volume is high, INTENSITY is above average.

TRAINING GOALS

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

Developing pulling and squatting strength;
Competition lift improvement;
Increasing legs explosiveness;
Off-Season athletic development.

NEED TO INCREASE EXPLOSIVENESS IN YOUR LEGS?

Develop Pull & Squat Strength for Explosive Gains!

WHAT'S INCLUDED

6-weeks of weightlifting workouts;

5 workouts per week, 60-90 minutes each;

30+ Technique drills and accessory work;

50+ high-quality video tutorials;

Unlimited access via mobile-friendly format.

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Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!

Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!

PRICING

6 Weeks

PULL & SQUAT CYCLE

$39.90 $44.90

6 Weeks

PULL & SQUAT CYCLE + Nutrition

$59.00 $73.90

18 Weeks

PULL AND SQUAT + MOBILITY FOR WEIGHTLIFTING

PULL & SQUAT CYCLE + Mobility

$79.00 $99.80

Program Length:

6 Weeks

18 Weeks

# of Programs:

Additional Programs:

Nutrition

Mobility

Workout Tutorial Videos:

✔

LifeTime Access:

✔

Discounted Price:

12% OFF

21% OFF

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Cycle

Good program so far. Well designed and fun

Excelente

Justo para volver al entrenamiento o principantes. Le está fascinando a mi novio.

No PR for me

The workout percentages are too low to make progress. I feel like my movement is getting better but I did not progress my squat or my clean and jerk maxes. I also have a masters in kinesiology with an emphasis in strength and conditioning. I am not sure where these low percentages came from.

Thank you for taking the time to share your feedback - we genuinely appreciate it, and we’re sorry to hear that the program did not meet your expectations regarding PR progression.

It’s important to clarify that the Pull & Squat Program is not designed to directly peak or improve Clean & Jerk maxes. Its primary goal is to build fundamental squatting strength and pulling capacity for intermediate athletes, creating a structural and strength base that supports future progress in the Olympic lifts rather than immediate competition results.

The prescribed percentages are not arbitrary. They are based on classic Olympic weightlifting training protocols, drawing from established methodologies and recommendations by Medvedev and Oleshko, where submaximal loading is intentionally used to improve movement quality, technical consistency, and long-term strength development.

At the same time, outcomes from any strength program depend not only on loading schemes but also on movement execution, recovery quality, and nutrition strategy. These factors play a critical role and must be considered when evaluating progress, especially when working at controlled intensities.

Finally, this program has been in active use since 2019 and holds a 4.72/5 rating from 18 verified customers. It has proven effective for a large number of athletes, reflected in predominantly positive feedback and long-term results when applied within an appropriate training structure.

That said, we value all constructive criticism and your input helps us better communicate program goals and expectations moving forward.

Squat Programming

Currently on the squat program week 2 done. Quite hard but I think in 10 weeks it will be insane progresses on strengh.

Great program with many nice exercises and challenging pulls

My pulls are much better and stronger now. Completing the program resulted in personal records in both Deadlift and Back Squat.

1 2 3

MORE REVIEWS

FROM ATHLETE TO COACHING

The Olympic Weightlifting champion Oleksiy Torokhtiy

FROM ATHLETE TO COACHING

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.

My best competition results are:

200 kg in Snatch (video)
240 kg in Clean & Jerk (video)

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 2026, I officially earned my PhD in Sport Science!

More about our story is here.

START FOR FREE

Pull squat olympic weightlifting program by Oleksiy Torokhtiy demo

START FOR FREE

Download first 2 sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.

Start Free Trial

FAQ

Will this training program help me to improve pulling strength in weightlifting?

The answer is yes, 100%! Weightlifting is a sport that requires explosive power, and this training program will improve your ability to produce explosive power.

How frequently should I train?

You can plan workouts in 2 ways:

if the task is to build base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are days off;
if the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 8 weeks.

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.

What equipment do I need for the program?

Barbell and Bumper Plates
Squat Rack
PVC
GHD
Shoulders activation system
Lifting straps
Rubber bands
Blocks
Kettlebells
Plyometric Box

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?

Please contact us at direct@torokhtiy.com

Program Features

MAIN

Primary Objective (Goal)	Increase strength in pull exercises and squats to further improve Snatch and Clean & Jerk performance; build explosive leg and pulling strength.
Expected Result	Improved pulling and squatting strength, stronger legs and posterior chain, better explosive power for Olympic lifts; optional maxout in Deadlift and Front/Back Squats after the cycle.
Target Audience (Training Level)	Intermediate to Advanced Olympic weightlifters / functional fitness athletes who need more pull and squat strength; not positioned as a beginner or direct competition-peaking plan.
Age Group	Adults (no specific restriction)
Gender	Unisex (Male & Female)
Program Length	6 weeks / 30 workouts; can be extended to almost 8 weeks if training every other day
Days Per Week	5 sessions/week recommended; alternative every-other-day option available
Session Duration	60–90 min on landing; PDF session blocks show about 20–70 min plus warm-up, stretching and rolling
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 (50+ high-quality video tutorials / clickable video library)
Trial / Demo Available	Yes — first 2 sessions free
Payment Type	One-time purchase
Price	$44.90 $39.90
Money-Back Guarantee	30-day money back
Lifetime Access vs. Time-Limited	Lifetime access
Bonuses	Free 2-session demo, 50+ video tutorials, recommended articles, bundle options and mobile-friendly access.
Delivery Format	Online (digital)
Should I have active internet connection after download?	No (after download)
Special Features Inside	6-week pull-and-squat strength cycle, 30+ technique drills/accessory work, 50+ videos, two scheduling options, high-volume above-average intensity, weekly dynamic/activation day, optional post-cycle maxout, warm-up/stretching/recovery guidance.

ADDITIONAL (TRAINING)

Season	Off-season / strength-base block; can be used all season before a competition-specific program
Sport	Olympic Weightlifting / Strength & Conditioning
Can Be Used for Competition Preparation?	Indirectly — good as a base-building block before competition preparation, but not designed as a direct competition-peaking cycle.
Training Style / Methodology	High-volume pull and squat strength cycle using percentage-based Olympic-weightlifting variations, squats, pulls, muscle snatches, presses, accessory work and one dynamic activation day per week.
Progression Model	6 weekly microcycles with progressive squat/pull work; high volume and above-average intensity; optional maxout/testing at the end of Week 6.
Periodization Model	6-week mesocycle / strength-base periodization with weekly microcycles; can be run as 5 days/week or every other day for a longer recovery-oriented version.
Deload Phase	No dedicated deload; Week 6 includes lighter/taper-style sessions and optional maxout; recovery days, stretching and rolling are included.
Main Equipment Required	Barbell, bumper plates, squat rack, PVC, GHD, rubber bands, blocks, kettlebells, plyometric box and lifting straps.
Additional Equipment Needed	Lifting straps, Shoulder Activation System, blocks, kettlebells, plyometric box, rubber bands and weightlifting shoes recommended.
Gym Machines Needed	GHD; otherwise no specific gym machines required
Training Location	Gym / fully equipped weightlifting facility
Nutrition	No dedicated nutrition plan; PDF stresses sleep, nutrition and recovery responsibility for best results.
Warm-Up Included	Yes — general warm-up / at least 10 minutes plus special warm-up and activation in workouts
Post-Workout Included	Yes — 10–15 minutes of static stretching and myofascial release / rolling after sessions
Mobility Included	Yes — warm-up, stretching, recovery and positioning work are included; not a standalone mobility program.
Customization Available	Yes — two scheduling options, optional maxout, adjustable load, and recovery/cardio/mobility additions can be managed by the athlete.
Type of Workload (Sets, Reps, Percentages)	Sets, reps, % of 1RM/PR for Snatch / Clean & Jerk / Front Squat / Back Squat, Light/Medium load labels, session-duration/volume/intensity icons, cardio and stretching/rolling blocks.
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, recovery discipline and technical control are emphasized.
Fixed Time/Days or Flexible	Fixed 6-week / 5-days-per-week structure; flexible every-other-day option can extend the plan to almost 8 weeks.
Main Exercises (Used the Most)	Snatch Pull, Clean Pull, Deficit Pulls, Back Squat, Front Squat, Muscle Snatch, Muscle Squat Clean, Power Snatch, Power Clean, Clean & Jerk, Front Squat + Push Press, Snatch Sots Press, Good Morning + Squat, Romanian Deadlift, Jerk Support, box jumps, cardio and stretching/rolling.
Good For Recovery/Rehab	No — performance and strength-focused, though recovery guidance is included.
Adjustable Load	Yes
Coach Feedback Included	No
Community	No
Progress Tracking	Yes — percentage-based work and optional maxout in Deadlift and Front/Back Squats support progress tracking.
Rest Day Guidance	Yes — Thursday/Sunday off in the 5-day plan; every-other-day option, sauna/massage, stretching/rolling and low-intensity cardio are recommended.
Volume Level	High
Intensity Level	Above average / Medium to High
Fat Loss or Muscle Gain	Strength, explosive performance and lower-body hypertrophy support; not primarily fat loss.
Muscles Focus	Legs/quads/glutes/hamstrings, posterior chain, back, pulling muscles, core, shoulders/upper back and Olympic-lift support positions.
Number of Unique Exercises	30+ technique drills and accessory work; 50+ video tutorials

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	4.75/5 (based on 20 reviews)
Number of People Who Completed It	1000+
Avg. Program Completion Rate	90%
Exclusive collaboration with	No
Program In Use Since	2019
Last Update	2026

4 week squat program

Cycle

Good program so far. Well designed and fun

Snatch technique improved

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/

Used it in my pre fight camp

Can recommend

Great!

Straightforward and effective. Great pair with the Squat 2.0 program.

Great Program for Beginners

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.

SQUAT PROGRAM 2.0

Amazing

Effective and deliciously brutal.

Excelent

Enjoying the program so far, looking forward to improving my mobility

SQUAT PROGRAM 2.0

I really like all the variation in this program and it definitely improved my snatch. I went from 85kg to 90kg in just the five week!

OLY SET (3 in 1)

I needed this

My mobility has been lacking in some areas and this really helped to fill in my weak spots

Over Head Strength

Been wanting a program to help strengthen the overhead position and I've gotten through the 1st session and it feels good. I enjoy the different variations of workouts and its a different pace from me normally working on the snatch and CJ. Definitely looking forward to the rest of the program.

Perfect program for my fitness level

Program designed perfectly for my routine and my fitness level. Has videos for every exercise and even for the stretching and warm up routines.

Great program and Great Customer Service

Both the workout and the customer service have been outstanding. 100% will be back to get more programs.

Excellent program!

I used the Athletic Performance program to prepare for my fourth triathlon. My muscular endurance improved drastically. I earned a personal best time and third place in my division, my first time placing. Thank you Torokhtiy!

OLY SET (3 in 1)

Hello dear team

I took advantage of the 2-for-1 promotion and started with the Beginners 2.0 program. I found it excellent; I'm a week away from finishing it and will start the Snatch Masterclass program soon. I'll let you know shortly.That's all for now, thank you for following.

WL.FF2.0

Super program vzpierania aj z trochou mobility ktorá nie je úplne ideálna ale postačí.

OVERHEAD STRENGTH & STABILITY 2.0 + MOBILITY FLOW

Squat Program for Weightlifters

Clean and clear

Very clear and comprehensive regimen.

Thank you!

Hi,

I just wanted to say how impressed I am with the MALE WEIGHTLIFTING 2.0 + MOBILITY FOR WEIGHTLIFTING programmes.

The structure is excellent, and the level of detail — especially the explanations and videos — makes everything very clear and easy to follow. I’m currently on Week 2 of Male 2.0, and I can already feel a noticeable improvement in my confidence and consistency with the lifts.

The volume is challenging but very well programmed, and I can tell that it’s building a strong foundation for future progress.

I’m genuinely enjoying the process and learning a lot along the way. I’ll definitely be looking into purchasing more programmes in the future (especially the Squat or Overhead Mobility programmes), and I’d also be very interested in attending one of your seminars.

Thank you again for such a high-quality product — it really shows the level of thought and experience behind it.

Best regards,
Andre

PULL & SQUAT PROGRAM

PROGRAM STRUCTURE

PROGRAM STRUCTURE

PROGRAM BREAKDOWN

PROGRAM BREAKDOWN

SAMPLE PROGRAMMING

SAMPLE PROGRAMMING

TRAINING GOALS

TRAINING GOALS

NEED TO INCREASE EXPLOSIVENESS IN YOUR LEGS?

WHAT'S INCLUDED

WHAT'S INCLUDED