Two roads to the same end

I already mentioned the book by Polyakov and Voropaev that I got from the Net. One chapter in it compares training programs used by two serious gireviks. One, S.Rekston, is a medalist of the USSR National Championship in under 80 kg. Another – S.Mishin, absolute USSR Champion in over 90 kg.

Mr.Rekston trained three days on, one day off. The number of exercises practically did not change, preference was given to competition lifts, and isometric drills were performed at the end of the session. The intensity was increased every two weeks. During that time the number of assistance exercises (including those with a barbell) decreased. Every two weeks control sets were performed, and two days before competition – active rest. Here is the plan of his training as presented in the book.

Day 1.

Jerk
Snatch
Bench press
Squats
Barbell press from behind the head, wide grip
Isometric drills

Day 2.

Jerk
Snatch
One arm press
Jumps with a barbell from half squat
Isometric drills

Day 3.

Jerk
Snatch
Loaded dips
BB press from behind the head, wide grip
Isometric drills
Deadlift

Day 4 – active rest

Cross country run 6-8 km (4.30 min/km)
Games
Other means of active rest

After that the three days sequence is repeated, independently of the weekly cycle.

Mr.Mishin was using quite different template. The book presents three months of his training in detail, and it is not practical to reproduce it here. I will give the basic outline of the principles.

He was training six times per week, using Saturdays as active recovery days and off on SUndays. On Tuesdays, Thursdays and Fridays – two training sessions. On Mondays both jerk or snatch were worked on, on other days – one of the competition lifts.

Depending on the day, from two to four sets of classic lifts were performed. Jerks were often done with 2 x 40 kg or 2 x 32 kg. The reps were built up following the two weekly cyclical progression, from 7-10 at the beginning of the microcycle to 15, 20, 25 with 40s (2-3 sets) and 20 – 40 (sometimes 50) with 32s (3-4 sets). One weight was used for the session.

Snatch was done only with 32s, doing two to four sets and also building the reps during two weeks, up to 40 reps per arm.

Various assistance exercises with kettlebells and barbells were used: presses, half squats, squats, good mornings, side bends and jogging at moderate speed. Unfortunately, there are no more details in regards to these guys’ training, such as rest periods, the rate of lifting etc. I suspect that at that stage of the GS development lots of training was done by feel, without precise methodology. Still, these guys were champions with respectable reps.

Commenting on the templates of the two athletes the authors of the book point out the differences in their training. Rekston gradually increased the intensity of classic lifts, whereas Mishin the number of reps stayed at certain level: 25-30% of max for the jerk and 30-35% for the snatch.

At the same time there are similarities. First, both of them worked on the technique of jerk and snatch alsmost every training session. Second, the number of exercises in the training arsenal wasn’t high, about 10-12. Both athletes had favorite drills for developing flexibility.

Here you go, two different ways, both getting the medals. Rekston’s emphasis was on increasing intensity, Mishin’s was more on volume – training much more often - and occasional intensity, going to 50 reps in jerk with 32 kgs. I wasn’t able to get competition records of those years (the book was written in 1988) and cannot compare training intensity with the comp reps; we’ll have to trust the authors comments.

The book, of course, is a bit dated, and GS methodology has changed since then a lot. Still, the programs mentioned and the principles behind them are interesting. One athlete increases intensity while reducing volume, and another uses high volume while keeping the intensity constant. Who’s right? May that be that both are?