Meanwhile in Ukraine …
Oleksiy Torokhtiy started to post weekly training plans.
Update 09.01.2016: Next Round of his Online Training with New Spreadsheet.
Update 14.09.2015: Week 12 and 13 added (v13.2).
Watch the video below for an explanation. Basically it’s a percentage based program with 3 mandatory days, and 3 more days for the serious athlete.
- Here is the Spreadsheet. I’ll update it as soon as Oleksiy posts more weeks.
- To Edit, go to File – “Make a Copy” (to your Google Drive) or “Download as”
- Enter your best Snatch and C&J in the Green Cells
Update: On Squats…
IMPORTANT: For Squats Oleksiy originally wrote percentages from clean and jerk, but later figured out that many people have big difference between squats and cleans. So starting from week 5 on Squats are calculated from their 1 rep maxes (enter your squat 1RM at the top).
Oleksiy also mentioned that he will upload a program each week for a month or so. He will also have a short series of videos about program design.
He also welcomes all questions, so that he knows what to talk about in the videos.
Week 1 Program
Week 2 Program
Oleksiy Torokhtiy Training Program Spreadsheet *Weeks 12 & 13 Added* is a post by Gregor Winter from All Things Gym.