INTENSO CYCLE is a 8-week Olympic weightlifting training program that uses a lot of heavy triples, doubles, and singles to spike to really push your limits.
The main goal is to help you achieve a new result in the Snatch and Clean & Jerk, as well as perfect your technique.
Designed by an Olympian and approved by TOP professional athletes.
Get the targeted training you need to excel on the big day!
PROGRESSION BREAKDOWN
PROGRESSION BREAKDOWN
Each week of the program is designed to prepare you for the next stage in your journey.
Preparation Period (week 1-4) - focus on strengthening key muscle groups and stabilizers.
Pre-Competition Period (week 5-7) - training volume drops to speed up recovery in order for you to reach your peak athletic form.
TRAINING GOALS
TRAINING GOALS
It's perfect for athletes who want to work on:
Competition lift improvement
Competition preparation
A first timer trying more frequent heavy single lifting
WHO IS IT FOR
WHO IS IT FOR
INTENSO CYCLE is the perfect program for those who are looking for a challenge.
Whether you are a weightlifter, powerlifter, or competitive athlete, using wave loading at specific phases in your training could increase strength and performance over time.
Additionally, wave loading could be a beneficial training stimulus for athletes preparing for a weightlifting meet.
The most fundamental and total prepare for competitions, long workouts, a lot of volume and intensity, a lot of accessory lifts.
ADVANCED
(Intermediate - high)
12 weeks
5 workouts per week
60-90 min
$23.90 $46.90
Intenso
Competition preparation or to hit new result
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.
ADVANCED
(Intermediate - high)
7+1 week
5 workouts per week
60-90 min
$22.90 $45.90
OLY WOD
Competition preparation or to hit new result
Amateur program, every session focused on Snatch or Clean or Jerk, less exercises in program.
AMATEUR
(Low - intermediate)
12 week
3 workouts per week
45-90 min
$22.90 $45.90
Master Diesel
Competition preparation or to hit new result
Optimized volume, less shock loads, more recovery. Get new result while refining technique.
MASTERS
(Low - intermediate)
9+1 week
4 workouts per week
60-90 min
$22.90 $45.90
Beginner 2.0
Foundational program
Learn and improve technique, build foundtion in strength & power.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
T
Tytti Tuulia Becker
Its a good title
I like this cycle. It Very versatible and Its intresting. I have noticed only in 2 weeks how my lifts are stronger, and i am getting my confidence on every lift.
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Maxime Gualbert
Incroyable
Je ne suis pas à ma première programmation avec l’équipe d’Oleksiy et je peux vous dire qu’en 8 mois j’ai énormément progressé, j’ai pris +20kg sur mes PR Snatch et C&J et ce n’est pas terminé. Aujourd’hui j’arrive à travailler mes PR en séries.
L’équipe d’Oleksiy est toujours à l’écoute, très réactive et toujours de bons conseils!
Si vous voulez exploser en haltéro, je vous conseille très fortement! 🏋🏻♂️
M
Michael G.
This Bulgarian Method, Intenso Cycle works! New PRs.
Dec 15, 2023: This is my 2nd time using Intenso Cycle. It didn't feel intense but my numbers went up. Upon 8th week, my snatch increased from 70kg to 77.5kg (+7.5kg) and CJ increased from 85kg to 87.5kg (+2.5kg). I need to work on my wobbly jerk more. But it really works! My new PR is the best Christmas present for me! Thank you Torokhtiy team!
No, we do not recommend combining our 8 week olympic weightlifting program pdf with other high-intensity workouts. Our program is specifically designed to be a stand-alone, complete workout regimen. So if you're interested in the olympic lifting training program, we recommend following it as prescribed and not overwhelming your body with too much at once.
How to break up days for the INTENSO CYCLE?
INTENSO CYCLE is a 5 day and 8 week olympic weightlifting program pdf, so we do not recommend training 5 days in a row during the best olympic weightlifting program. Instead, we suggest taking a break every few days to let your body recover. During your rest days, you can focus on other aspects of your fitness routine, like stretching or foam rolling. Listen to your body and see how it responds to different training schedules.
What equipment do I need for the weightlifters training program?
No, INTENSO is an advanced olympic lift workout program that is not meant for beginner athletes. It is designed to produce significant gains in performance over a relatively short period of time. For athletes who are new to oly lifting program, it is important to establish a solid base fitness level before attempting intermediate lifting program.
What if I have more questions about online weightlifting programming?
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.
