INTENSO CYCLE 


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.


See results in just 8 weeks


$39.00



*THIS IS A DIGITAL PRODUCT

 *NO PHYSICAL PRODUCT WILL BE SHIPPED

 PROGRAM STRUCTURE 




In this training program is implemented wave loading in the snatch and clean & jerk, relying primarily on the competition lifts.


Also included is ab and lower back work, and will peak for competition or max snatch and clean & jerk testing at the end of week 8.

In this training program is implemented wave loading in the snatch and clean & jerk, relying primarily on the competition lifts.


Also included is ab and lower back work, and will peak for competition or max snatch and clean & jerk testing at the end of week 8.

 PROGRAM HIGHLIGHTS 

DURATION:

8 weeks / 5 days mandatory / 90-120 minutes.


TRAINING GOAL​:

Competition or Max Snatch and CJ testing.


TRAINING LEVEL:

Intermediate to Advanced.


GOOD FOR:

Male & Female athletes.


EQUIPMENT NEEDED:

Access to basic OLY equipment is suggested.


Torokhtiy Training Programs Comparison: Which One Is Best For You?

Take a look at the program guide. Find what you're looking for and start today!


 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 

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 

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.


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.

 PRICING 

DEMO

FREE

INTENSO CYCLE

$39.00

INTENSO CYCLE + PERFORMANCE NUTRITION

$59.00 $78.00

8-week training plan 

3 sessions

Workout Tutorial Videos

Performance Nutrition

#LifeTime Access


DEMO

FREE

INTENSO CYCLE

$39.00

INTENSO CYCLE+NUTRITION PLAN

$59.00

$78.00

8-week training plan

3 sessions

Workout Tutorial Videos

Nutrition Plan

#LifeTime Access


Customer Reviews

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M
Mark
Intenso is a huge physical, mental as well as spiritual journey. Are you ready for the challenge?

Welcome to the most difficult day of my life – last week, week 6, day 4 out of 8 weeks of Intenso.

Last week on Friday I finished week six and in all honesty I’m not sure how I finished it – I hit a wall on day 3 and the wall was not an easy one to climb over but I took a two day break before finishing day four and five of the Intenso program.

The wall was a physical, mental as well as spiritual one – a whole package deal that involved so much preparation to continue the workout according to Oleksiy Torokhtiy. Intenso has been a huge daily challenge for me, but not an impossible one if you take it a day at a time. In fact, I look forwards to every workout since each one is so different (and progressively difficult).

Normally I do not take two days off unless it is stated in the program – the typical Intenso program is five days on and two days off. Typically, two heavy days, one light day and then two more heavy days after which you get a two day break for approximately six weeks. Week seven is pre-competition which means the quantity of reps falls in preparation for week eight, your competition week – you versus you.

Throughout these past six weeks I’ve been successful most of the time in doing five days in a row but sometimes I could do only three days in a row, had to take one day off or I would do four days in a row and take one day off but I’m doing whatever I need to do in order to continue with the program. Hard to believe, but I am still more or less on track to finish the eight weeks of training in 9 weeks. For me, this eight-week training session is a huge accomplishment – mentally, physically and spiritually.

I think that I am an advanced newbie (if there is such). I started Olympic training in August 2021 via Oleksiy’s five-week Snatch Cycle Training program and then participated in Oleksiy’s Snatch Challenge and Clean Challenge. Both Challenges were mandatory for me.

I think I’ll do another Intenso session as soon as I recover from this one. I like this daily challenge immensely and look forwards to it. Last but not least, I think I have caught some sort of syndrome – it’s called the Olympic training syndrome and I can’t live without it. Thanks Oleskiy for getting me started in Olympic training and coaxing me along whenever necessary!

Questions? Look Here!

Can I combine it with other types of training?

No, we do not recommend combining our 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 olympic weightlifting program, 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?

Can beginner athletes follow an INTENSO CYCLE?

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?


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The entire sports life of athletes, and as a result, life in general, is built around several issues: the annual calendar of sports events and the periodization of the training process. The whole routine of a weightlifter is the stages from one event to another: preparation, travel, performances, and rest. Such cases of periodization are both relatively short (2-3 weeks) and very long: months and even years. The longest one is the Olympic cycle with a duration of 4 years. And now imagine hong the strong are physically and mentally those unique athletes who performed for a few and more Olympic cycles and some of them won medals.


As a rule, complex preparation for competitions lasts about 12 weeks, but there are also shorter preparation periods of 7-8 weeks. Such a shortened cycle can be used when the athlete has a good power base and performance.

This is usually possible in two cases:


- the athlete has been fully prepared for the competition for 12-15 weeks, performed at the competition, and after a short transition period (7-14 days) is ready to continue the path to new competitive results;

- the athlete has done a power cycle with an emphasis on leg and back strength & power and is ready to transform basic training into a competitive result.


INTENSO Olympic weightlifting program is designed as a high-intensity and shortened training program to prepare for weightlifting competitions. In fact 8 week olympic weightlifting program consists of 7 weeks + competition week plan. It lacks a general preparatory period in which athletes develop strength potential and performance.


Building a weightlifters training program is a very interesting and complex task that requires a lot of different knowledge and experience from the coach. The main task of a sports training program, using tools such as volume, intensity, and principles of sports training, is to bring an athlete to the peak of their abilities by a certain date, as well as systematically continue to increase results for a long time without harm to their health.


A classic Oly lifting program rule is a snatch day, C&J day, then a mixed day. This alternation helps an athlete to focus on each exercise, as well as their variations. This helps to avoid monotony and adaptation.


An Olympic lift workout has its own structure. The first part is a warm-up, activation and special preparation for the main load, which the coach has planned.


The main load is performed in a certain order: first, athletes perform a block of speed-strength and technically complex exercises: a snatch and a С&J, then variations of auxiliary exercises: pulls, squats, push presses. Strength exercises not only develop the athlete's power, they also help to develop the technique of performing competitive exercises.

Plyometric/jump work and general conditioning are an important part of Olympic lifting training program.. Depending on the level of the athletes and the period of preparation, it can be performed before or after the main load. Undoubtedly, these loads are very important for the development of coordination, speed and technical skills of an athlete.


An important part of the program is strengthening the core muscles. It is not only the muscles of the abdomen that are meant. It is also necessary to work out the small muscles of the obliques, lower back, upper body - chest and shoulder blades. This will help the lifter maintain stability and overall balance during the snatch and clean and jerk.

Intenso CYCLE has a narrower arsenal of exercises compared to the 12-week Male 2.0 program. A wide variety of exercises is justified when an athlete starts training from scratch and needs a versatile training process.


The main goal in Intenso CYCLE is to “break through” a new result through intensive loads in the snatch and clean and jerk and realize the potential of the previously developed base.

However, this program consists of 2 periods:

- special preparatory - 4 weeks;

- precompetitive - 3 weeks;

 

Special preparatory - emphasis on snatch and jerk complexes in the zone of 80% and above, and on intense pulls and squats. The total volume is high, the intensity is high. In this regard, athletes often have to train in a state of incomplete recovery, which is quite acceptable for this stage of training.


The pre-competition period - strength loads are reduced, the intensity in the snatch and C&J increases. The task of the athlete is to reach the peak of form by the time of the competition, to recover physically and mentally.


From the second training week through the 6th INTENSO CYCLE also includes co-called wave/attack style workouts in Snatch and Clean & Jerk. It means that after finishing warmup sets an athlete increases the weight on the bar to the prescribed intensity, then goes down 15-20% and goes heavy again up to 3-4 waves.


Both intermediate and advanced athletes must keep in mind that this type of training is very intensive and exhausting. Focus and control technique and well-being. Decrease load if needed.


This method has been actively used by world TOP athletes over the past 10 years:

Akbar Djuraev (Uzbekistan) – Olympic Champion

Mohamed Ehab (Egypt) – World Champion

Meso Hassouna (Qatar) – Olympic Champion

Ruslan Nurudinov (Uzbekistan) – Olympic Champion

 

An example of a 3-session load from 5 day Olympic weightlifting program week:

 

Session 1

Special warmup

2 rounds

HYPEREXTENSION 15 reps

ABS 20 reps

 

Main load

Clean PULL till power position + Muscle Squat CLEAN

3 sets × 3+3 reps 

 

CLEAN&JERK

up to 50% 4-6 sets × 2+2 reps

 

Romanian DEADLIFT

3 sets × 8 reps 

 

SUPERSET

Wall sit 4 sets × 30 sec 

BOX JUMP 4 sets × 8 reps 

 

Session 2

Special warmup

2 rounds

Bird Dog 10+10 reps

ABS 20 reps

 

Main load

 

Good Morning

3 sets × 8 reps 

 

SNATCH

wave 1

50% 2 sets × 3 reps 

60% 2 sets × 3 reps 

70% 2 sets × 3 reps 

75% 2 sets × 2 reps 

80% 2 sets × 2 reps 

85% 1 set × 1 rep 

 

wave 2

75% 1 set × 1 rep 

80% 1 set × 1 rep 

85% 1 set × 1 rep 

 

wave 3

75% 1 set × 1 rep 

80% 1 set × 1 rep 

85% 1 set × 1 rep 

 

Snatch PULL till power position + slowly down

80% 2 sets × 3 reps 

90% 4 sets × 2 reps 

100% 1 set × 1 rep 

 

Snatch Sots PRESS 

4 sets × 8 reps 

 

Session 3

Special warmup

2 rounds

 

SUPERMAN Swim 15 reps

Gakk SQUAT 12 reps

Elbows stretching 6 reps

 

Main load

 

Good Morning

3 sets × 8 reps 

 

Power CLEAN

50% 2 sets × 3 reps 

60% 2 sets × 3 reps 

70% 2 sets × 3 reps 

75% 1 set × 1 rep

80% 1 set × 1 rep

 

Back SQUAT + Front SQUAT

70% 1 set × 3+3 reps 

80% 1 set × 2+2 reps 

90% 4 sets × 2+2 reps 

 

Jerk SUPPORT

90% 1 set × 1 rep 

100% 1 set × 1 rep 

105% 3 sets × 1 rep 

 

BOX JUMP

3 sets × 6 reps

 

 

After completing the program and performing at competitions or a MAXOUT training session, I recommend resting or reducing the load to 50-60% for 7-14 days, and after that, depending on the goals and the competitive calendar, return to either strength or competitive programs.

 

INTENSO CYCLE is made in two interactive visualization versions:

- for the desktop, so that it is convenient to view it on a large monitor screen;

- mobile version for use on a smartphone.

 

Undeniable Benefits of online weightlifting programming:

- it's more flexible - you have a training plan, the place and time the athlete chooses by themselves;

- it's more affordable – cheap isn't always better, but we all want to save money where we can. If your budget is tight, training by awesome weightlifting program pdf costs less than programming in any barbell club;

- you get professional advice - we all know we need to stay over the bar and be more explosive. But our team is always ready to answer all your questions and give as much advice as you need to achieve that goes way beyond just general advice.

 

In conclusion, I believe that the INTENSO CYCLE is our best Olympic weightlifting program! It is a joint result of the work of my team and our weightlifting community torokhtiy_gang.


I am sure that INTENSO CYCLE will bring you not only the pleasure of a full and high-quality training process but also the satisfaction of new results and records in the snatch and clean and jerk.