TOROKHTIY_GANG

TORWOD

Weightlifting, Olympic Lifting

Coach

Oleksiy Torokhtiy

TOROKHTIY GANG is more than a training program. It is a community dedicated to the optimal development of the body and mind. It is a comprehensive training solution for those who crave the capacity to dominate on demand and want to do away with mental clutter that impairs performance. Members of the GANG tap the reservoir of expertise OLEKSIY TOROKHTIY cultivated over twenty years in Olympic Weightlifting.

$15 / mo

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BULLETPROOF YOUR BODY

Most training programs underdo it where it counts and overdo it where it doesn’t. Our expertly crafted sessions make you injury resistant and technically superior.

FREE YOUR MIND

A strong body is nothing with a weak mind. We’ll train you to do away with harmful distractions. Time to stop thinking about and start experiencing your potential.

DIAL IN YOUR TECHNIQUE

Share your training videos and get fast feedback from Oleksiy himself. Get better from rep to rep and set to set.

NEVER GET BORED AND NEVER GUESS

Get fresh training cycles each week with fun, challenging exercises. All sessions are guided with videos that make for easy execution. The work of a lifter is hard enough, figuring out what to do shouldn’t be.

STAY COMMITTED

The journey of improvement is hard, but it's made possible with the support of global teammates and direction from your world-class coach. Commit, connect, and compete each day to maximize your potential.

Features

Access to your coaches

Coaches that will hold you accountable and provide the feedback you need to grow.

Programming 5 days per week

Three days of classical Olympic lifting training and two days of focused technique work.

Mental Exercises

Mental coaching to train deep focus and a championship mindset.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Daily warm-ups specifically targeted to each session, to prime the body and mind.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best.

Delivered through TrainHeroic

Your coaches and teammates will push you harder, know you better, and keep you going longer, all through a mobile app.

Equipment

Required

Barbell // Bumper Plates // Squat Rack // PVC // Straps // Blocks

Recommended

GHD // Rubber bands // Plyometric Box (approx. 20-24 inch)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 1 Day 1

General WARMUP

1 x 4:00

Prep

SNATCH WARMUP 1

3 Rounds 6 Good morning, LIGHT WEIGHT 4 Muscle Sn+SB+OHS, LIGHT WEIGHT 6 Monkey JUMPS 15 ABS

Hip Power SNATCH + Snatch BALANCE

2 x 2 @ 50 %

Hip Power SNATCH + Snatch BALANCE

2 x 1 @ 60 %

Medium Grip PULL

4 x 4 @ 70, 70, 80, 80 %

Back SQUAT

1 x 5

Snatch Sots PRESS

4 x 6

Stretching

1 x 4:00

Tuesday

Week 1 Day 2

General WARMUP

1 x 4:00

Muscle CLEAN + Front SQUAT + PRESS

5 x 4

JERK

5 x 3

Stretching

Wednesday

Week 1 Day 3

General WARMUP

1 x 4:00

Prep

C&J WARMUP

3 Rounds 12 Hyperextension 12 Wall Squat PVC Muscle CLEAN + Press ABS

CLEAN + FRONT SQUAT + JERK

2 x 2 @ 50 %

CLEAN + FRONT SQUAT + JERK

4 x 2 @ 60, 60, 70, 70 %

Clean PULL

3 x 5 @ 90 %

Front SQUAT

5 x 3 @ 70, 80, 90, 90, 90 %

PLANK

4 x 0:30

Stretching

Thursday

Week 1 Day 4

General WARMUP

1 x 4:00

Muscle SNATCH + Snatch BALANCE + OHS

4 x 3

SNATCH

5 x 3

Stretching

Friday

Week 1 Day 5

General WARMUP

1 x 4:00

Prep

SNATCH WARMUP 2

3 Rounds 6 Good morning + Squat LIGHT WEIGHT 6 PVC Hip Snatch Balance 6 Box JUMP 15 ABS

Block SNATCH

5 x 3 @ 50, 50, 60, 60, 60 %

Block SNATCH

3, 3, 3, 2, 2 @ 70, 70, 70, 75, 75 %

Pause Power JERK + Power JERK

4 x 3 @ 50, 50, 60, 60 %

Pause Power JERK + Power JERK

3, 3, 2, 2 @ 70, 70, 75, 75 %

Back SQUAT

3 x 5 @ 60 %

Box JUMP (3 boxes)

3 x 5

Stretching

Coach

More from TORWOD

Oleksiy Torokhtiy

Throughout my career, I’ve won numerous European and World titles as well as participated in the Beijing 2008 & London 2012 Olympics. Since 2015, I have dedicated myself to coaching, and as of 2020, I’ve conducted well over 180 weightlifting seminars around the world. In my programs, I share my own professional experiences, as well as my own perspective as a coach.

TRAIN ALONGSIDE OLYMPIAN OLEKSIY TOROKHTIY

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FAQs

How many days per week is the training?

Training consists of 3 basic and 2 technique sessions. You can "reschedule" sessions through the app if a conflict arises.

What do I do on the OFF days?

The program gives you Saturday and Sunday off, so the days off are a time for yourself. You can work on a skill, do some mobility, recover, or rest.

How much time does it take to do each session?

Basic workouts (Mo, We, Fr) last about 60-100 min. Technique workouts (Tu, Th) - about 45 minutes.

Will this program prepare me for the competition?

Systematic training under this program allows progress exponentially and increases the power indicators and results in the Snatch and Clean&Jerk. But if your goal is to compete, I recommend to continue training using my competition training program https://torokhtiy.com/collections/training-programs

What should I do if I don't have enough time to finish all of my programming on a given day?

The program is designed for the athlete to do 1-3 minute rest intervals between sets, which is enough for a full recovery between sets. Try to reduce the time for talking and checking your phone and you will succeed.

The Proof

Tim Clark

USA

Verified Athlete

"Challenging but with the option to be a little less or more. It definitely has me doing exercises I wouldn’t have know to do on my own or by even watching all your videos. I enjoy the feedback on the videos we post. I’m sure it’s time consuming to watch them but the feedback is very very valuable. "

Alex Oeser

Australia

Verified Athlete

"I really enjoyed having the technical days where you give PVC pipe exercises to improve biomecanics. it's great to have some time to work on the basics. I felt there was enough time on the other days to work with the heavy weights plus a killer session to finish the week. "

Evegeniy Kr

USA

Verified Athlete

"I just want to say thanks, for all the support in my learning. I’m a beginner, I was trying to learn for myself from the last year, following tutorial and YouTube videos but it was really had and unsuccessful. "

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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