Transition to Olympic Weightlifting
If you have experience in general weight training, and want to switch to Olympic Weightlifting
Overview
Transition to Olympic Lifting with our new program, created by Torokhtiy in partnership with Boostcamp App. If you're experienced in weight training or bodybuilding and want to learn Olympic lifts, this is for you.
Over 6 weeks, training 3 days a week, you'll be introduced to the core movements and techniques of the clean and jerk and snatch. With added accessory exercises, you'll build technique, strength, and power.
For more training programs, visit torokhtiy.com to learn more. You'll find many programs from beginners to advanced to help you master the art of Olympic Weightlifting.
Notes from Torokhtiy Coaching Team:
This program is designed for those already with 6+ months of general weight training experience
No matter the prescribed load, form is always priority at this stage of training
Athletes must be sure, that it is even better to decrease working weight in upcoming sets if they felt that previous one was with comprising quality
Weight selection:
LIGHT
This weight won't strain your muscles significantly. You can focus on perfecting your technique. After finishing all reps, you should feel capable of doing 4-5 more, with slight muscle fatigue, slightly faster breathing, and a slightly elevated pulse.
MEDIUM
This is a moderate working weight. You need both physical and mental concentration. After completing a set, you should have about 2-3 reps left in the tank, significant muscle fatigue, and quicker breathing.
CHALLENGING
This is a heavy working weight, requiring intense physical and mental focus. After a set, you should have only 1-2 reps left in the tank, significant muscle fatigue, and rapid breathing.
Who it's for
Reviews
More please Love it
I’m a complete newbie to this type of weightlifting and it helped me to learn the technique and get better mobility to do the lifts more effectively. I still have much to learn and once I nail that technique I can try some heavier weight as right now I’m lifting very light as to be expected. Recommend this program !
I learned these movements from CrossFit— this is a good program to really focus on getting the movements right.
Improved my Olympic lifting while reducing intensity during injury rehab. Would highly recommend for beginners to weightlifting.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hyperextension | 2 | 15 reps |
| 2 | Tall Muscle Snatch + Overhead Squat | 3 | 4 reps |
| 3 | Hip Power Snatch + Snatch Balance | 4 | 3 reps |
| 4 | Snatch Pull | 3 | 5 reps |
| 5 | Back Squat | 3 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Superman | 2 | 15 reps |
| 2 | Thruster | 3 | 6 reps |
| 3 | Good Morning | 3 | 6 reps |
| 4 | Korean Jump | 4 | 12 reps |
| 5 | Iron Butterfly | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hyperextension | 2 | 15 reps |
| 2 | Clean Warmup | 3 | 5 reps |
| 3 | Power Clean + Push Press | 4 | 3 reps |
| 4 | Deficit Deadlift + Shrugs | 3 | 6 reps |
| 5 | Front Squat | 3 | 5 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Hello! My name is Oleksiy Torokhtiy.
I am a professional athlete with 20 years of experience in Olympic weightlifting under my belt. I won multiple European and World titles and also took part in two Olympic Games (Beijing in 2008 and London in 2012).
My Personal Bests are:
Snatch - 200kg
Clean & Jerk - 240kg
After finishing my career I have committed myself to coaching, and as of 2023, I’ve hosted 200+ weightlifting seminars all over the globe.
You can find all my training programs, blogs, and news on torokhtiy.com
Common questions
Yes, Transition to Olympic Weightlifting is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Transition to Olympic Weightlifting is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Transition to Olympic Weightlifting is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
