Vorotincev's training methods

There were requests to translate Voritincev’s text on girevoy sport. The book was written in 1988, and from what information I can gather training methods changed since then. Still, Vorotincev was USSR champion and also coached numerous elite gireviks, and at least for intermediate level athletes his methods are as valid now as they were couple of decades ago.

The principles of the annual planning of the training process are the same as in Horonenko-Romashin article; I suspect they took it from Vorotincev’s book. In the section of training Vorotincev has examples of training sessions for gireviks of various level of development, I will present them in this post.

Aproximate training plan during the 2-nd month of trainig for beginner gireviks with intermediate level of physical preparedness.

Session 5.

Goals. Improvement of the technique of jerk; development of the muscle strength of the back and legs; general endurance.

Warm-up – 15 min. Light jogging 500 m; mobility and dumbbell exercises; assistance exercises with light bells.

Main part – 70 min.

Jerk – 15 min. 2 x 16 kg, 5 sets of 10-12 reps, rest 2-2.5 minutes
Special attention at coordination of movement and breathing.

Assistance drills for jerk – 20 minutes, preformed with light bells.
Good morning with the kettlebell behind the head (10 min), 16 – 24 kg, 8-10 reps, 3 sets. Rest 2 minutes.

Squat with the bells on the shoulders (15 min), 2 x 16 kg, 10 reps, 1 set; 2 x 24 kg, 6-8 reps, 4 sets, rest 2-2.5 minutes

Playing soccer or handball, 30 min.
Walking, mobility drills, breathing exercises.


Session 6.

For this and next sessions I will only quote main training part.

Goals: snatch training.

Assistance drills for snatch, 20 min. Special attention to the coordination of movement with breathing.

Sitting one arm KB press (15 min). 12 kg x 10 x 1set. !6 kg x 15-20 reps x 3 sets. Rest 2 min.

Squats with bels on the shoulders (15 min). 2 x 16 kg x 10 reps x 1 set. 2 x 24 kg x 6–10 reps x 4 sets, rest 1.5-2 min)

Jogging at moderate speed, 15 min.

Session 7.

Jerk – 20 min. 2 x 16 kg x 10 reps x 1 set. 2 x 16 kg x 16-20 reps x 5 sets. Rest 2 min.

Assistance drills for jerk – 15 min.

Good mornings – 12 min. 16 kg x 6-8 reps x 1 set. 24 kg x 8-10 reps x 3 sets. Rest 2 min.

Squats – 18 min. 2 x 16 kg x 10 reps x 1 set. 2 x 24 kg x 8-10 reps x 4-5 sets. Rest 2-2.5 min.

Playing games.

Session 8.

Snatch of light bell – 15 min. 12 kg x 25 reps x 1 set. 16 kg x 25-30 reps x 3 sets. Rest 2 min.

KB row to the chin level – 10 min. 12 kg x 10 reps x 1 set. 16 kg x 10-12 reps x 3 sets. Rest 2 min.

Bench press of two KBs – 10 min. 2 x 16 kg x 10-15 reps x 4 sets. Rest 2 min.

Jogging at moderate speed, 15 min.

Vorotincev recommends concentrating on one competition lift in a session, alternating jerk and snatch.

Aproximate training plan during the 2-nd monthly cycle for beginner gireviks with intermediate level of physical preparedness.

Less details in this section, and Vorotincev only gives the principles of training. Here are the examples of backbone templates for jerk for beginner gireviks in slightly more advanced stages of training.

2 x 16 kg x 10 reps x 5 sets. Rest 2 min.

2 x 16 kg. 5, 7, 10, 20, 15, 10, 7 reps. Rest 2 min

2 x 16 kg. 5, 10, 5, 15, 5, 20, 5, 15 reps. Rest 2 min

2 x 16 kg. 30, 25, 15, 10 reps. Rest 2-2.5 min

This is the repetitive training method which, in Vorotincev’s opinion, is the most effective way of improving the technique and increasing special endurance at this – beginner - stage of training. The same principles are used for training of snatch. In approximately one to two months these templates become more complicated: more sets, reps in every set, weight of the bells – by 2-4 kg - and so on. The main goal is gradual increase in training volume. In parallel, intensity is also increased, with the rate of the increase not exceeding that of the volume.

Aproximate training plan during the last months of the second part of the preparatory period.

Again, just basic templates for competition lifts.

Jerk.

2 x 20 kg x 10-20 reps x 4-5 sets, rest 15-30 seconds.
2 x 20 kg. 30, 15, 12, 10, 8, 5 reps. Rest 15-30 seconds.
2 x 20 kg x 25 reps, then 2 x 16 kg x 25 reps, no rest
2 x 20 kg x 25 reps, then 2 x 16 kg, 15, 12, 10, 8 reps. Rest 10 – 15 seconds
2 x 20 kg x 30 reps, then AOJ 20 kg x 15 reps, no rest.

During the 2ng part of the preparatory period athletes perform more work with the competition weights, 24 or 32 kg. The principles are the same: increasing the volume and the the intensity of exercise.

AKC, rejoyce! Vorotincev recommends that the tempo of lifting of competition weights should not be increased until the athlete can do 10 minute set at slow cadence. Unfortunately it is not mentioned in the book how often and when control sets should be done. Keeping with the general style of Vorotincev’s methodology, I’d say seldom.

Example of training sessions at the end of the preparatory period for 1st year gireviks.

Session 1.

One arm push press. 20 kg x 10-15 reps x 2 sets. 20 kg x 20-25 reps x 2 sets. Rest 2 minutes.
Jerk. 2 x 20 kg x 10-20 reps x 6 sets, rest 30 seconds. 2 x 16 kg x 60-70% of max result.
Half jerk, without separating the bells from the chest. 2 x 24 kg x 70-80% x 4 sets. Rest 3 min.
Barbell squat, 60-70% 1RM, 5-7 reps, 4-5 sets. Rest 2.5-3 minutes.

Session 2.

Snatch. 20 kg x 7-10 reps x 2 sets. 24 kg x 10-15 reps x 4 sets. Rest 1-2 min.
Snatch 16 kg x 50 reps x 2 sets. Rest 3-4 min.

On arm swingson fingertips, switch every 4-5 reps. 16 kg x 50 reps total x 2 sets. Rest 3 minutes
Jogging 15 min.

Session 3.

Jerk. 2 x 20 kg x 10 reps x 2 sets. 2 x 24 kg, 5, 7, 10, 12, 15, 12, 10, 7 reps, rest 1-2 min.
Jerk. 2 x 16 kg 50-60 reps x 2 sets. Rest 4 minutes.

BB squats. 60-70% 1RM x 4-5 reps x 4 sets. Rest 3 min.
Top presses. 16 kg x 40-50 reps x 3-4 sets. Rest 3 minutes.
Partial overhead squats of variable depth. 2 x 16 kg x 15 reps x 3 sets.
Jogging 15 min.


Session 4.

Swings, switch every rep: 16 kg x 50 reps total x 1 set.
Same, 24 kg x 75-10 reps total x 3 sets.
Same, 16 kg x 75 reps total x 1 set. Rest 4 min between sets.

Alternate the height of the swing.

BB squat: 50% 1RM x 6-8 reps x 1 set; 60% 1RM x 6-8 reps x 1 set;
75% 1RM x 5-6 reps x 4 sets. Rest 4 min.

That’s it. Next chapters of the book deal with the training of masters of sport.

I am not going to comment on the program and principles; I am too tired to argue. It seems that Vorotincev favors volume training... No,can't be... If you wish – take the lines with long sets out of the context and say “I told you so”. On the other hand you may notice, there are a lot of sets of tens. Even fives. You may want to re-read the post with Romashin’s article on the conceptual principles of training to refresh the principle of the planning of the annual cycle. Take what you want out of it.