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.
Build Stronger Legs for a New PR in Squats and Olympic Lifts!
Build Stronger Legs for a New PR in Squats and Olympic Lifts!
Build Stronger Legs for a New PR in Squats and Olympic Lifts!
Build Stronger Legs for a New PR in Squats and Olympic Lifts!
PROGRAM PRINCIPLES
PROGRAM PRINCIPLES
The training program consists of 5 week which have specific goals and aims.
Week 1 - Introductory
Total body preparation for the upcoming shocking strength loads.
Week 2 - Basic
Big variation of exercises for leg and back muscles in order to create different kinds of stress.
Week 3 - Shocking
A big number of lifts is planned in 90-100% intensity zones.
Week 4 - Shocking
The heaviest week of this cycle. Shocking loads in squats variations.
Week 5 - Tapering
Still critical intensity in squats, but less volume in auxiliary exercises Olympic lifts.
PROGRAM SUMMARY
PROGRAM SUMMARY
Format: PDF E-book that never expires;
Program Duration: 5-week program, 4 days per week;
Type: Leg strength for Olympic Weightlifting;
Main Goal: NEW result in BACK and FRONT SQUAT;
Exercise focus: Squat and pull variations;
Workout Duration: 45-100 minutes;
Training Level: Intermediate to Advanced;
Target Gender: male and female athletes.
What is the best way to choose the right Torokhtiy training program?
LOOKING TO INCREASE SQUAT STRENGTH?
Focus on Leg Power to Improve Your Olympic Lifts
SAMPLE WEEK OF PROGRAMMING
SAMPLE WEEK OF PROGRAMMING
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.
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.
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/
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.
