Speed cycle is an intense 5-week weightlifting program, designed to improve your speed in the snatch and clean.
Through this training program, you will be able to increase your speed abilities in order to improve the performance of competitive weightlifting exercises.
Designed by an Olympian and approved by TOP professional athletes.
The program consists of 5 weeks and 5 sessions each week.
Session No. 5 is a day of technique work, a large number of reps with low weight will help you pay attention to all phases of movement and give you a better feel of your muscles.
By week 5, the athlete should have a feeling of increasing power and acceleration of movements.
PROGRAM HIGHLIGHTS
PROGRAM HIGHLIGHTS
DURATION:
5 weeks / 5 days mandatory / 60-120 minutes.
TRAINING GOAL:
Develop SPEED in the SNATCH and C&J.
TRAINING LEVEL:
Intermediate to Advanced.
GOOD FOR:
Male & Female athletes.
EQUIPMENT NEEDED:
Access to basic fitness equipment is suggested.
SAMPLE PROGRAMMING
SAMPLE PROGRAMMING
This is a 5-week program with 5 training days per week. The program does not involve super heavy loads, but rather is aimed at building coordination, muscular feeling and optimizing the speed of the exercises.
In that regard, most of the training sessions are filled with different variations of jumping work. About 50% of the total training load is jumping and accessory exercises aimed at developing explosive force and speed skills.
LOOKING FOR FASTER SNATCHES AND CLEANS?
Speed Cycle is Perfect for Developing Speed and Explosiveness!
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 2025, I officially earned my PhD in Sport Science!
Will this training program help me to improve speed in weightlifting?
The answer is yes, 100%! Weightlifting is a sport that requires explosive power, and training programs that improve your ability to produce explosive power will also help you to become a faster weightlifter.
How frequently should I train?
This program 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 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.
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/
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.
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.
