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.
I had my doubts first, because I was unsure if I survive 5 times/week training, because I have had difficulties to recover. But this program surprised me: I’m training hard, but I’m not dead after every training session. Looking forward to see, what my next PR will be :)
A
Adriana Vargas
Nice workout pretty well explained
Very good program. Organaized and easy to follow.
I
Ida
Väldigt prisvärd plan för utveckling
Jag har tidigare tränat snatch och clean på amatör nivå. Sem bestämde jag mig för att köpa ett program och öå bara 3 veckor av programmet har jag fått tillbaka min motivation och utvecklats otroligt mycket i tekniken.
Jag rekommenderar alla som vill nå en nivå högre att köra detta programmet, det är roligt och utvecklande!
L
Lynette Kelly
Top Level
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
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!
Do I need a new Female 2.0 program if I trained according to the Female 1.0 program?
The answer is yes, 100%! Weight training program for women is a completely new program. This training program is unique, fun, and add a different stimulus each week. We are implementing hypertrophy, power, and absolute strength to keep you healthy while building strength, athleticism and improving your lifts.
How frequently should I train?
This strength training program for women is designed to be 5 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.
Can I combine it with other types of training?
We do not recommend combining this womens weight lifting plan 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 weight lifting routine for women 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 weight training routine for woman?
No, WOMEN 2.0 is not a continuation or an add-on to WOMEN 1.0. They BOTH are standalone programs, but WOMEN 2.0 has been enhanced with new features and improvements.
I’ve already completed WOMEN 1.0. Should I take WOMEN 2.0 as well?
Definitely worth taking! WOMEN 2.0 has some cool new features and improvements.
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.
Provide a full female-specific Olympic weightlifting competition cycle aimed at a new result in the Snatch and Clean & Jerk.
Expected Result
New Snatch and Clean & Jerk results; improved Olympic lifting technique, power, speed, strength, competition readiness and confidence under heavy attempts.
Target Audience (Training Level)
Female Olympic weightlifters and functional fitness athletes; primarily intermediate to advanced / intermediate-high athletes preparing for competition or PRs.
Self-training; optional coach/community guidance through Torokhtiy Club is promoted separately
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (downloadable/printable PDF + clickable interactive video library)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes — 78 video instructions / tutorial videos
Trial / Demo Available
Yes — first 3 sessions available for free
Payment Type
One-time purchase
Price
$45.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
First 3 sessions free; 2 bonus weeks for MAXOUT/Competition approach; 78 video instructions; interactive video library; mobile version; bundle options with Mobility or Nutrition
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
Female-specific load design; 3-period competition structure; general + special warm-up/prehab; cooldown/static stretching/myofascial release; PR/MAXOUT and Competition protocols; optimized load; +20% special/auxiliary exercises; mobile-friendly navigation
ADDITIONAL (TRAINING)
Season
Competition preparation / PR cycle; can be used year-round when planning a peak
Sport
Olympic Weightlifting
Can Be Used for Competition Preparation?
Yes — designed for full comprehensive Olympic weightlifting competition preparation and a new Snatch/C&J result
Training Style / Methodology
Female-specific Olympic weightlifting periodization with Snatch/C&J focus, complexes, strength exercises, GPP/accessory work, heavy/technical/recovery session alternation and prehab/cooldown routines
Progression Model
Wave-like volume/intensity progression using % of 1RM, Light/Medium/Challenging intensity labels, optional sets and progressive shift toward heavy Snatch/C&J singles
Periodization Model
3 periods: Weeks 1–4 General Preparatory, Weeks 5–8 Special Preparatory, Weeks 9–12 Pre-Competition; followed by MAXOUT or Competition bonus protocols
Deload Phase
Yes — pre-competition phase gradually reduces volume while keeping intensity high; bonus protocols include recovery/light sessions before testing or competition
Main Equipment Required
Barbell, bumper plates, squat rack, PVC, straps, box or bench
Additional Equipment Needed
GHD optional, rubber bands optional; landing FAQ also lists blocks, kettlebells, plyometric box and Shoulder Activation System; weightlifting shoes recommended
Gym Machines Needed
GHD optional; otherwise no machines required
Training Location
Gym / Olympic weightlifting facility with barbell, rack and basic lifting equipment
Nutrition
No dedicated nutrition plan included; recovery notes emphasize sleep, nutrition, hydration and recovery responsibility
Warm-Up Included
Yes — general warm-up plus special warm-up routine for activation and prehab
Post-Workout Included
Yes — cooldown, static stretching and myofascial release after each session
Mobility Included
Yes — mobility/flexibility work, prehab and cooldown are included; recovery activities for flexibility/mobility are recommended
Customization Available
Yes — loads are based on personal 1RM/PR percentages, optional sets, intensity labels, and separate MAXOUT vs Competition protocols; weekly schedule is structured
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM/PR, Light/Medium/Challenging workload labels, optional sets, supersets and complex exercise sequencing
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No — not a rehabilitation/post-surgery plan; includes prehab, mobility and recovery guidance only
Mental Health & Mindfulness Integration
No dedicated mindfulness component; mental preparation is mentioned for the pre-competition phase
Fixed Time/Days or Flexible
Structured 5 days/week; rest days/recovery activities should be planned and training 4 days in a row is not recommended
Main Exercises (Used the Most)
Snatch, Clean & Jerk, Clean, Jerk, Front Squat, Back Squat, Clean Pull, Snatch Pull, Push Press, Snatch Push Press, Snatch Balance, Sots Press, Jerk Support, Muscle Snatch/Clean, complexes, presses, jumps, core/GPP and accessory work
Good For Recovery/Rehab
Good for structured recovery management and injury-risk reduction within competition prep; not a rehab/post-surgery program
Adjustable Load
Yes — % based on personal 1RM/PR, optional sets and intensity labels allow scaling
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — load dynamics/structure charts, week-by-week plan, PR/MAXOUT sessions and competition protocols help track progress
Rest Day Guidance
Yes — rest days, sauna/massage recommendations, full-day-off guidance and recovery planning are included
Volume Level
High — 5 sessions/week with high volume, especially in General and Special Preparatory periods
Intensity Level
Average to High — intensity rises through the Special Preparatory and Pre-Competition phases, with high-intensity singles near the peak
Fat Loss or Muscle Gain
Performance/strength/power focus; includes hypertrophy, power and absolute strength work; not primarily fat loss
Muscles Focus
Full body for Olympic lifting: legs, posterior chain, shoulders, arms/pressing muscles, back, core, Snatch/C&J movers and stabilizers
Number of Unique Exercises
50+ specific exercises
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach
Oleksiy Torokhtiy
Programming Coach
Sergii Putsov
Coach Certifications
Olympian Oleksiy Torokhtiy; PhD in Sport Science; former professional athlete; 300+ seminars worldwide; coached/guided 10,000+ athletes
Certificate of Completion
No
Reviews
4.89/5 (based on 9 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
90%
Exclusive collaboration with
No
Program In Use Since
2022
Last Update
2026
Delivery: Receive your PDF program instantly via email and on our website after a one-time purchase.
Compatibility: 100% online, Accessible on all devices: desktop, tablet, and mobile.
Contents:
Quick navigation to each training session.
Detailed video guides for all exercises.
Specific warm-up, main load, and accessory work for each workout.
The Olympic Clean Masterclass is a very well structured program with a holistic view of training, and a wholehearted mindset, which is carried through it all. Already at the first read-through the expectation starts to rise.
The program's progression in 12 relatively short and intense sessions should be feasible for most people who want to give it a try. It will surely give you many sessions of sweat, pain, lows and highs. A basic knowledge of theory is enough to complete this programme.
That there should be so much more to learn from such a program is hugely important for developing an independent training routine. If an exercise is unfamiliar to you, you can use easy-to-understand symbols and see simple displays of each exercise in videos, which are a real support for the implementation. The program has been developed by a team of people with thorough and extensive experience in international weightlifting, physiotherapy and nutritional physiology. That fact alone is absolutely amazing. As I said, it is not time-consuming, so if you wish, there are great opportunities to add alternative exercises for the legs, or more muscle groups, to accustom the body to further training in weightlifting.
In pdf format, you can take the program with you when you travel and use it when it suits you. Here it is just a matter of continuing without obstacles. So it remains to be seen who is the last man standing.
I searched all over for a training program to learn the Olympic lifts on my own (without a coach / trainer), I discovered Torokhtiy and this program, the clarity, and comprehensive blew me away. You will not be disappointed by this program!
3.5 weeks in and not only am I not progressing I can’t hit my previous 1rm
If you’re 3.5 weeks into a snatch cycle and struggling to hit your previous 1RM, don’t panic - it’s more common than you think.
Our Snatch Cycle program includes high volume or intensity, your CNS and muscles might be too fatigued to express peak strength right now.
If you’re refining technique, your body may still be adapting to the new movement patterns.
It’s normal to feel weaker before the changes translate into a better lift. Strength progress isn’t always linear - sometimes you dip before you peak.
Our CYCLE must be fully completed (5 weeks) and by the end of fifth week it is time to taper/recover and only then to plan MAXOUT session.
And remember our motto – Warm Body Cold Mind.
Programme très bien construit qui permet de continuer de WODer tout en travaillant intelligemment en plus.
Je suis à la 5e semaine et aujourd’hui un snatch à 90% passé sans difficulté et sous fatigue.
La question c’est donc pas s’il aura un nouveau PR mais plutôt de combien !😍
I just finished my cycle and I didn't manage to improve my PR (75 kg / 165 lbs), however I definitely improved my technique, speed and strength. A bit sad I couldn't break through 75 kg but I still count it as a progress cause I improved successfull snatches ratio with lower weights (to 100% nearly). Giving 4 stars because not all exercises have proper videos linked (somebody already mentioned it). I recommend it overall, will give it a second try after finishing my clean and jerk cycle now :)
I have had two bad injuries on my shoulders because of an accident, many things were torn apart. After 1 year the strength came back for 90 % but still painful in the lock position and beginning. I did a lot of stretching which helped a bit. I started your program precisely and after 6 times the pain was almost gone and I am able to lock out with 2 x 32 kg kettlebell with ease. I am very grateful and although I do not weightlifting I am lose and explosive again. DEEPLY GRATITUDE!I I send a video doing a single heavy kb.
Its easy to follow and i like the amount of Sets. I’ve tried other training plans too—like CrossFit Weightlifting 101—but that one just killed me and my friend. It’s simply too much volume (more Exercises, more load, more Reps - thats Crossfit), or maybe I’m just too old at 51 to pull it off. :-) We are at Week 4 and we love it. My exercise form is becoming increasingly better and more stable. Whether I’ll be able to lift more weight at the end of the 10 weeks than before remains to be seen. But I expect so. I absolutely recommend the Master Diesel 2.0.
For those who wants to improve their squats like myself, look no further. The workouts are easy to follow but are effective at the same time. Great customer service from the team and it made me feel that the team is behind my success.
I tried to upgrade my order for the book and course, as I did not realize it was an option when ordering to save money, but customer service never replied back.
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.
