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
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.
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
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
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.
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!
Justo para volver al entrenamiento o principantes. Le está fascinando a mi novio.
A
Anthony Galaviz
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.
M
Mehdi Godefroid
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.
S
Ståle F. Røvik
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.
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 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.
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.
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.
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.
