2 x 18 kg jerk x 10 reps
2 x 24 kg jerk x 15 reps
24 kg snatch: 10L/10R
18 kg snatch:
20L/20R
20L/20R
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.
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.
A little analysis
I had time to kill and for interest’s sake plotted the training volume of Spiridon’s program. Here it is, red for snatches and maroon for jerks, all in kilograms.
Not surprisingly, the volume follows see-saw-like shape, just like in the books. As the intensity rises, the volume decreases. Another observation – in snatch the volume actually goes down over three microcycles as more work is done with heavier bells. Nice illustration of how to train correctly.
Not surprisingly, the volume follows see-saw-like shape, just like in the books. As the intensity rises, the volume decreases. Another observation – in snatch the volume actually goes down over three microcycles as more work is done with heavier bells. Nice illustration of how to train correctly.
26 January 2009
For personal health reasons I have to have rather easy session, and I decided to try "breathing workouts". I used Wild Bill's timer. When I had to switch hands I racked the bell and waited for the next ring.
20 kg OA breathing MP:
Interval 11 seconds
3L/3R-5L/5R
Emphasis on good elbow extension
Duration - 3.5 minutes
20 kg OAJ:
Interval 10 seconds
3L/3R-5L/5R-7L/7R
Duration - 5min 50sec
I must say, it feels cool. Forces you to find optimal top position: shoulder rotation, grip, extended elbow. I also think this type of workout is better done on its own, not as an assistance finisher. Now that I think of it, I concentrated on time intervals and totally forgot about breathing. Not so much "breathing" workout after all.
20 kg OA breathing MP:
Interval 11 seconds
3L/3R-5L/5R
Emphasis on good elbow extension
Duration - 3.5 minutes
20 kg OAJ:
Interval 10 seconds
3L/3R-5L/5R-7L/7R
Duration - 5min 50sec
I must say, it feels cool. Forces you to find optimal top position: shoulder rotation, grip, extended elbow. I also think this type of workout is better done on its own, not as an assistance finisher. Now that I think of it, I concentrated on time intervals and totally forgot about breathing. Not so much "breathing" workout after all.
"Breathing" lifts
Remember "breathing squats". I think this name was coined by Strossen in his Supersquats. I am sure everyone knows what they are, but just in case there is an absolute beginner reading this, let me pretend I am the only one who can convey this secret method to a novice.
You determine your 10 rep max. Next time you train you put a barbell with this weight on your shoulders and squat in the following way. Squat once, take three long breaths, squat again, three more breath and so on, for 20 reps. In other words doing the squats slowly and trying to relax lets you stretch it for double number of reps. Strossen marketed it for gaining mass quickly, and you are supposed to increase the weight by 5 lbs or 2.5 kg every workout.
Besides being able to put some serious muscle, these squats are just tremendous exercise. Not so useful for power- or oly weighlifters, but for the fitness crowd for getting strong and tough, both physically and mentally. I did this routine twice, although without really pushing the envelop. And both times I felt in awe of it: it is so difficult and the results are soo great, you hardly need any other exercises in a workout. I also think that doing high rep squats sets this way is beneficial for GS.
As it turned out, this "breathing" way of working out is not unknown to Russian gireviks either. First time I came across it in Ryabchenko's article describing his famous routine. First set with the heaviest bells is always done in "breathing" manner: a number breaths between reps, increasing from workout to workout. You can check the appropriate post here for details.
Yesterday I came across another application of this method. Discussing how to improve snatch, Fly, the poster on Rybinsk forum, shared his method that apparently helped him to increase his numbers (his best is 140 snatches with 24 kg in sligthly over 9 minutes).
Fly uses 28 kg KB in this method, the essence of which is "breathing ladders". As the sideline, isn't it funny, ladders - something so HS - is used in the authentic Russian GS environment! Never mind. It goes like this. You snatch 28 kg every 5 breaths (fixation overhead, of course) for 3-5-7 reps, swapping hands and non-stop. So, 3 left, then 3 right, 5 left, 5 right, 7 left, 7 right. Fly takes about 6-7 seconds for 5 breaths. Therefore, the 3-5-7 ladder will take just under 3 minutes or so. He also mentioned that he did 8-10-12 ladders in this format, and it rook him over 9 minutes. I think there would be nothing wrong with experimenting and substituting breathing for time, say 10-15 second pause at the top. I also think this method may be useful for jerk training, performing OAJ or OALC this way, resting either at the top or rack.
The method implies using heavier kettlebell, that's why the total number of reps is not that high. Ladders are great way to increase volume of training. In this case the duration of the set is also increased by long pauses between reps. This is the best of both worlds: long set that would please the OTW fraternity, and the ladder format will please RKC. Peace at last!
You determine your 10 rep max. Next time you train you put a barbell with this weight on your shoulders and squat in the following way. Squat once, take three long breaths, squat again, three more breath and so on, for 20 reps. In other words doing the squats slowly and trying to relax lets you stretch it for double number of reps. Strossen marketed it for gaining mass quickly, and you are supposed to increase the weight by 5 lbs or 2.5 kg every workout.
Besides being able to put some serious muscle, these squats are just tremendous exercise. Not so useful for power- or oly weighlifters, but for the fitness crowd for getting strong and tough, both physically and mentally. I did this routine twice, although without really pushing the envelop. And both times I felt in awe of it: it is so difficult and the results are soo great, you hardly need any other exercises in a workout. I also think that doing high rep squats sets this way is beneficial for GS.
As it turned out, this "breathing" way of working out is not unknown to Russian gireviks either. First time I came across it in Ryabchenko's article describing his famous routine. First set with the heaviest bells is always done in "breathing" manner: a number breaths between reps, increasing from workout to workout. You can check the appropriate post here for details.
Yesterday I came across another application of this method. Discussing how to improve snatch, Fly, the poster on Rybinsk forum, shared his method that apparently helped him to increase his numbers (his best is 140 snatches with 24 kg in sligthly over 9 minutes).
Fly uses 28 kg KB in this method, the essence of which is "breathing ladders". As the sideline, isn't it funny, ladders - something so HS - is used in the authentic Russian GS environment! Never mind. It goes like this. You snatch 28 kg every 5 breaths (fixation overhead, of course) for 3-5-7 reps, swapping hands and non-stop. So, 3 left, then 3 right, 5 left, 5 right, 7 left, 7 right. Fly takes about 6-7 seconds for 5 breaths. Therefore, the 3-5-7 ladder will take just under 3 minutes or so. He also mentioned that he did 8-10-12 ladders in this format, and it rook him over 9 minutes. I think there would be nothing wrong with experimenting and substituting breathing for time, say 10-15 second pause at the top. I also think this method may be useful for jerk training, performing OAJ or OALC this way, resting either at the top or rack.
The method implies using heavier kettlebell, that's why the total number of reps is not that high. Ladders are great way to increase volume of training. In this case the duration of the set is also increased by long pauses between reps. This is the best of both worlds: long set that would please the OTW fraternity, and the ladder format will please RKC. Peace at last!
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.
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.
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.
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