WHAT YOU GET
Еach session is dedicated to CLEAN specific skills and drills. All workouts includes: special warmup routine for activation and prehab, consistent set of dynamic, strength and auxiliary exercises provide optimal training effect, rational alternation of heavy, technical and recovery sessions, which are balanced by volume and intensity.
Duration: 45-100 minutes.
* Training program included in the interactive PDF
* Bonus: PDF mobile version.
OVER 55 EXERCISES
High variety of auxiliary exercises that are focused on power and speed development, technique optimization, timing and mobility improvement. These exercises will help build an athlete’s overall positional strength, which will lead to better numbers and more confidence in the CLEAN.
* Include access to video demonstrations.
OPTIMIZED STRUCTURE AND DISTRIBUTION OF LOAD
The main volume of the program's load is aimed at developing the CLEAN, but also the program contains sufficient volume in snatch & jerk exercises for “activating the muscle memory”.
* Recommended for offseason athletic development.
SPECIAL WARMUP ROUTINE
CLEAN requires maximal mobility, neuromuscular control, and power production. A special warmup routine for mobility and prehab before each session will help to prepare the full body for safe and effective training. It is a combination of auxiliary exercises to prepare muscles, ligaments, and joints.
THIS PROGRAM IS GOOD FOR:
intermediate and advanced male/female lifters
weightlifters and functional fitness athletes during strength stage
lifters who are stuck and want to develop result in Clean
- How many days per week is the training?
You can plan workouts in two ways:
1. If the task is to build a base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are off days.
2. In the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 7 weeks and let you train sparingly with optimal recovery.
- Can I combine it with other types of training?
Yes, you can, but 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.
- Will this program prepare me for the competition?
CLEAN CYCLE isn’t a program that should be used to get ready for a competition. After the completion of the training cycle, an athlete can do a MAXOUT session in the CLEAN to check their current progress. If your goal is to compete,I recommend to continue training using my competition training program.
- What type of equipment is needed for this program?
Barbell and Bumper Plates
Plyometric Box (approx. 20-24 Inch)
This training program has been battle tested by various athletes around the world. Here are some feedback from athletes who received the earliest access to the program:
"The program is complicated but interesting. It was unusual to devote so much time to warm-up and preparatory exercises, but you understand why it is all in the process of training. Also I've learned a lot of new strength exercises and complexes."
"I perform in the Masters division and decided to follow this program in order to strengthen my CLEAN. My goals were to improve both the technique and the result. The program has a great emphasis and volume of work on the quality and speed of elbow rotation. The load in the week cycle is perfectly balanced: after stress loads, there is always light or technical training. I enjoyed the variety of exercises that systematically helped to improve my clean. I’ve very satisfied! "
"Awesome program! I started training in my garage after a one-year break. I decided to start with a CLEAN CYCLE so as not to overload my shoulders. A variety of exercises perfectly train not only muscles but also brain."
"I train on this program in a day and combine it with my CF training. It's a great combination to keep myself in shape. CLEAN PROGRAM develops strength and power, CF complexes add gymnastics and cardio. "
"I use programs from the site torokhtiy.com for a long time. The clear structure of loads and a wide arsenal of exercises. Convenient design and navigation, understandable visualization of training itself, you can immediately see video exercises by clicking on the link. Recommend!"
"I am an active weightlifter. Currently, I am off season. The exercise CLEAN is my favorite, so I decided to devote 5 weeks of working on it and take a little rest from Snatch and Jerk, they are in the program no more than 1 time a week. I liked the great variety of strength exercises, especially pulls – after 3 weeks I feel new power, especially in the power position. "