Ryabchenko modified

Yesterday I came across this gem, elegantly designed program shared by the poster SPIRIDON on Rybinsk forum. It was designed for him by his coach, Yevgeny Brevnov. Have a look. I apologize for the raw format; I am too lazy to put it in a spreadsheet.

In the left column you have the session number. ТОЛЧОК = jerk, РЫВОК = snatch. The numbers in the second line are obviously weights. For jerks rest intervals are not more than 1 minute. For snatch – no rest between sets.

As you can see, training is organised into microcycles 6 sessions each. At the beginning of the cycle - when the intensity is low – assistance exercises are added (squats, jump squats, hyperextensions). Spiridon also tries to incorporate at least two sessions of static holds into a microcycle (alternating 30 sec holds in top and rack); he believes they are valuable for improving rep numbers. As the microcycle progresses the volume of assistance exercises in a workout decreases or not done at all. There is also an interesting intensity progression from microcycle to microcycle: more reps are done with heavier weights.

The word at the bottom of the table, ПРИКИДКА, means control set. It is done only once every 20 sessions and after considerably scaling down the intensity and volume. Spiridon does not mention what happens after session 20, and you can use your imagination and inventiveness to work it out. You can repeat the whole sequence while reducing rest intervals between sets and/or lifting at higher cadence. Or you can add a rep to the numbers in the first line of the table and build other numbers from there. Or you can keep the starting number the same and increase the step of the increase, reducing number of sessions in the microcycle.

This program somewhat contradicts the way of progression popular in certain USA circles: achieving certain set time with the light weight, then increasing the tempo of lifting, the slightly increasing the weight of the bells and so on. This method gets you working with heavier bells straight away and varies the weight during the same workout.

Obviously, this program can be modified further: different weights for less advanced gireviks, different steps of rep increase from workout to workout. As long as the same old rules are followed: go all out seldom, increase the intensity and volume gradually, scale down regularly. Enjoy.

Wild Bill already explained this in the comments; I just want to put it here. 13 + 15 in jerk means doing two sets of reps prescribed, rest as between other sets. For snatch - do 13 reps left, 13 reps right, then 15 reps left and 15 reps right.