Each session is packed with a special warmup, Olympic lifting, and targeted auxiliary and technical exercises.
Our focus is crystal clear: to make you stronger in Olympic weightlifting!
Not only that, but our program seamlessly integrates into your standard weekly WOD periodization (5+2). We've carefully planned the loads to perfectly align with your training schedule.
PROGRAM HIGHLIGHTS
PROGRAM HIGHLIGHTS
DURATION:
10+2 weeks / 3 days / 40-60 minutes.
TRAINING GOAL:
New PR, Strength and Technique development.
TRAINING LEVEL:
Intermediate to Advanced.
GOOD FOR:
Male & Female athletes.
SAMPLE PROGRAMMING
SAMPLE PROGRAMMING
76 EXCLUSIVE EXERCISES
Each session begins with warm-up activities to get your muscles primed for the workout ahead.
Plus, you'll have video demonstrations to ensure proper form and technique with every move.
THIS PROGRAM IS IDEAL FOR:
THIS PROGRAM IS IDEAL FOR:
Any fitness levels from intermediate to advanced;
Athletes seeking to build strength in the classic lifts;
Functional fitness athletes aiming to excel at the barbell complex;
Take a break from traditional weightlifting workouts;
Combining this program with different training methods.
LOOKING FOR A CHALLENGE?
Join Our Program to Master the Snatch and Clean & Jerk!
WHAT'S INCLUDED
WHAT'S INCLUDED
10 weeks of weightlifting programming
15 Warm Up Drill protocols
76 exercise/movement videos
2 BONUS weeks focused on Competition and Maxout
Life-time access to the program
Easy to follow PDF with mobile-friendly format
From Intermediate to Advanced:
Build Strength with Every Lift!
From Intermediate to Advanced:
Build Strength with Every Lift!
PRICING
10 Weeks
WL4FF
$39.90$45.90
22 Weeks
WL4FF + MOBILITY
$79.00$99.80
28 Weeks
WL4FF + MOBILITY 3-in-1 BUNDLE
$134.00$179.60
Program Length:
10 Weeks
22 Weeks
28 Weeks
# of Programs:
1
2
4
Additional Programs:
-
Full-Body Mobility
Overhead Mobility, Front Rack Mobility, Squat Mobility
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
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!
What can you expect from adding weightlifting exercises to the Olympic lifting program?
First, you will see an increase in your overall strength and power. Additionally, you will be able to better target specific muscle groups with these barbell workouts. Finally, you may also see a slight increase in your cardio endurance as well.
How to incorporate WL4FF program into your weekly WOD periodization?
If you have few types of training (Weightlifting, Metabolic, Gymnastics) we recommend planning weightlifting as a first block, but of course, it is up to you and depends on your personal goals.
Oleksiy Torokhtiy. He is a professional weightlifter and the author of the WL4FF program.
What exercises you will perform during the functional weight lifting program?
The program are filled with push jerks, hang power snatches, power snatches, squat cleans, push jerks, snatches.
Is WL4FF 1.0 a prerequisite for WL4FF 2.0?
No, WL4FF 2.0 is not a continuation or an add-on to WL4FF 1.0. They BOTH are standalone programs, but WL4FF 2.0 has been enhanced with new features and improvements.
I’ve already completed WL4FF 1.0. Should I take WL4FF 2.0 as well?
Definitely worth taking! WL4FF 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.
Increase results in the Snatch and Clean & Jerk for functional fitness athletes; integrate Olympic weightlifting into WOD-style training
Expected Result
New PR / new result in Snatch and Clean & Jerk; improved Olympic-lift technique, strength, power, consistency and ability to fit WL work into functional fitness training
Target Audience (Training Level)
Intermediate to Advanced functional fitness athletes; athletes seeking stronger classic lifts and better barbell-complex performance
Self-training; can be used as a stand-alone plan or added to current training; optional coach guidance / Torokhtiy Club promoted separately
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No dedicated app required; PDF format; also available via SugarWOD / TrainHeroic
Platform
Any device (PDF)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (76 exercise / movement video demonstrations)
Trial / Demo Available
Yes, first 3 sessions free
Payment Type
One-time purchase
Price
$45.90$39.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
2 bonus weeks for PR sessions / Competition or Maxout; 15 warm-up drill protocols; 76 exercise videos; first 3 sessions free; bundles available
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
10-week WL4FF plan + 2 bonus weeks; 3 sessions/week; 5+2 WOD periodization integration; special warm-up, main load and accessory work; PR and Competition bonus-week options; percentage/RPE loading; video library
ADDITIONAL (TRAINING)
Season
Year-round / competition-prep block; designed to fit functional fitness WOD periodization
Yes — designed to prepare for competition or new results in Snatch and C&J; includes bonus PR / Competition week
Training Style / Methodology
Functional-fitness Olympic weightlifting plan using special warm-ups, main WL load, accessory work, %1RM and RPE loading, heavy/technical/recovery session alternation and WOD 5+2 integration
Progression Model
10-week progression to peak at Week 10, with volume/intensity balanced week-to-week and bonus PR / Competition sessions after the cycle
Periodization Model
10-week peaking model integrated into standard 5+2 WOD periodization; alternates weightlifting, metabolic and gymnastic days around 3 WL sessions/week
Deload Phase
No formal deload phase specified; Week 6 is light and Week 10 is tapering, followed by bonus PR / Competition week
Blocks, kettlebells, plyometric box, shoulder activation system / bands; warm-up and post-workout mobility tools
Gym Machines Needed
GHD required; no other gym machines specified
Training Location
Gym / weightlifting facility / functional fitness box with barbell, rack, plates and functional equipment
Nutrition
No nutrition plan included; program notes emphasize sleep, nutrition, hydration and recovery
Warm-Up Included
Yes — general warm-up plus special warm-up routine / 15 warm-up drill protocols
Post-Workout Included
Yes — post-workout stretching is included / recommended after sessions
Mobility Included
Yes — warm-up, activation, prehab and recovery elements are included, but it is not a dedicated mobility program
Customization Available
No formal customization; can be used standalone or bolted onto current WOD training
Type of Workload (Sets, Reps, Percentages)
Sets & reps + percentage of 1RM (Snatch, C&J, Back Squat) + RPE categories (Light / Medium / Heavy)
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No
Fixed Time/Days or Flexible
Flexible — 3 WL sessions/week designed to fit a 5+2 WOD schedule; can be used standalone or layered with current training
Main Exercises (Used the Most)
Snatch, Clean & Jerk, Power Snatch, Snatch Balance, Snatch Pull, Clean + Front Squat, Clean Pull, Front Squat + Jerk, Push Press, Jerk, Front Squat, Back Squat, Romanian Deadlift, Good Morning, Barbell Squat Jump
Good For Recovery/Rehab
No — includes recovery guidance, but the program is performance/PR focused
Adjustable Load
Yes — loads are scaled by 1RM percentages and RPE / effort categories
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — structured weekly WOD periodization, prescribed sessions, loads and bonus PR / Competition sessions support manual tracking
Rest Day Guidance
Yes — 5+2 weekly schedule, recovery sessions, and PDF guidance on sauna/massage/rest-day recovery
Volume Level
Medium–High
Intensity Level
Medium to High (peaks toward Week 10; bonus PR/Competition week includes maxout-style attempts)
Fat Loss or Muscle Gain
Performance / strength and technique development; not primarily fat loss or hypertrophy
Muscles Focus
Full body with Olympic-lift emphasis: legs, posterior chain, back, shoulders, arms, core, grip, Snatch and Clean & Jerk patterns
Number of Unique Exercises
76
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
Certificate of Completion
No
Reviews
4.64/5 (based on 80 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
89%
Exclusive collaboration with
No
Program In Use Since
2022
Last Update
2026
RECENTLY VIEWED
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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.
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.
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!
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.
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.
I am the type of person who never buys programs as they seemed so basic/simple, I was already doing them. This program is not that at all. Very in depth, easy to follow, and provides results. Well done!
I’ve been following Torokhtiy for a while and I finally decided to give it a chance. This one is the real deal folks, after every session you feel the “no gain, no pain”. I’m still on on it and I plan on finishing it. I can feel the improvement already.
Excellent coaching feedback that is constructive and helps the athlete to reach the goal that’s in mind. I attended a seminar last summer. Only six month into the program and my training has improved significantly. I knew I needed a strong foundation and Torokthiy has provided what I needed. Coaching and the right program that works to help me reach my personal goals. If you are serious about Olympic weightlifting, you would not be sorry.
I've been in the torokhtiy club for around a year now, and since then I've come so far with weightlifting. Oleksiy and Sergii are great coaches - worth every penny!
I have joined the club about a year ago. All the programs I did were really good, well structured & helpful. My strength & technique improved. I find that too my grip strength got much better than it was before which is an advantage if you martial arts.
Customer service is very responsive & helpful too, if you not sure what program choose next they going to recommend one for your goals.
I decided to pursue Olympic WL full time. I had a plethora of choices in the internet, there was a lot to choose from. I have decided to join this club. Best investment ever!!. I felt the cues are catered to me and 100%. I have made friends from al over the world, ranging from upstate New York, the UK and I think Lativia, some are my instagram friends. This club provided me things to look forward to. Lifter PRing a lift going on a local competition, and even going on a national level. This program is the most attainable IMO
The club has allowed me to train the way I would like, while still getting feedback and the ability to progress. The programs are easy to follow and the coaches are great at meeting you at your level.
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