Soviet Methods of Developing Leg Strength

Discussion in 'Fitness & Nutrition' started by MP18, Oct 4, 2006.

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  1. MP18

    MP18 New Member

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    Methods of Developing Leg Strength
    A.A. Zeinalov, Grodno
    Tiazhelaya Atletika
    1976: 29 – 31

    Translated by Andrew Charniga, Jr.
    Sportivny Press©
    2006

    A weightlifter’s results in the snatch and the clean and jerk depend on the athlete’s strength development, in particular the strength of the legs which bear the brunt of the loading during the performance of these exercises. However, information in the special literature concerning the methods of developing leg strength is insufficient.

    Our experiences over the past six years with a rather large contingent of athletes (105) of various qualification (classified athletes, masters of sport and masters of sport international class), many of whom went on to become Byelorussian record holders and champions, champions and medalists of the USSR Armed Forces, USSR medalists, allows us to suggest an original method for developing leg strength.

    It has been noted that it is not necessary to train with near limit and limit weights all of the time in order to strengthen the legs. The majority of improvement is obtained with principally small (70%) and moderate (80%) weights. These weights should be used in tandem with large and limit weights; however, the portion of the loading with these weights should comprise only 16% of the total loading in squats.

    It has been established as well that a noticeable increase in squat results can be obtained after six weeks of special training. One is able to train relatively safely when one employs primarily small and moderate weights in squats which is a necessity for systematic training.

    What are the particulars of our method?

    First, we should say that it is designed for the preparatory period. The six week training cycle is divided into two stages. The volume of loading rises in the first stage with a relatively constant average barbell weight. The volume is reduced in the second stage and the intensity of the loading is increased. Each stage consists of three weekly cycles.

    The weights used in the first stage are 70 to 80% of the best result in the back squat. The weights employed in the second stage are 85 to 105%.

    The rising volume of loading in the first stage as well as the reduction of the same in the second is accompanied by a constant loading. This constant loading is designed for active rest. Squats are done three times per week and every other day.

    The six week cycle begins with a constant loading (see table 1). In the first stage the number of repetitions per set with the fundamental weight increases by one repetition on the even workouts. The number of repetitions per set remains the same in the odd workouts.

    [​IMG]

    The general volume of squats is 204 lifts in the first stage with an average weight of 78.7% of the maximum.

    The sportsman trains with small and moderate weights during the first stage but by the first workout of the second stage the weight is 85%. Then after each constant workout the training weight is increased by 5% and the number of sets and repetitions per set is reduced by one (see table 2). The athlete is usually able to squat with 105% of his limit in the 18th workout at the end of the second stage. Of course this does not exclude the possibility of an even higher result.

    [​IMG]
    270 kg Back Squat

    The athlete does 343 lifts over the six week training cycle; the average weight is 80%. This would represent a volume of 23% in squats if the athlete does 1000 to 1100 lifts in the preparatory period (over a four week cycle) which meets the modern requirements of training.

    The athlete uses his best result from the previous training cycle to determine his new maximum result in the final workout.

    If the athlete is unable to cope with the loading in the second half of the first stage of training, for instance, he cannot squat the assigned number of repetitions in all six sets of the 6th and 8th workouts; it will be necessary for him to repeat the loading planned for weeks two and three. Then he can proceed to the second stage.

    You can alter the squatting for the constant loading in subsequent cycles. For example, in the first constant loading day do back squats; in the second workout do overhead squats (55 to 65%); in the third do lunges with the barbell on the chest; in the fourth do front squats.

    If the athlete returns to training after a break, when his maximum squat will naturally be lower, he should use a weight of 70% of the best squat from the last training stage for the fundamental loading workouts in the first stage. The weights used for the warm up should be 60 and 65%. The second stage of the program should be followed as before.

    The athlete should do some running, sprints, vertical jumps, standing and running long jumps and play sport games to improve joint mobility, muscle, and tendon elasticity.

    Back squat results should comprise an average of 134% of the clean and jerk results. The volume of squats can be increased up to 30% of the general volume of loading if the squat results are lagging.

    Edit: k i fixed it, here's the link for anyone that still wants it: http://www.sportivnypress.com/documents/70.html
     
    Last edited: Oct 4, 2006
  2. MaineSucks

    MaineSucks OT Supporter

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    you suck at copy and pasting
     
  3. MP18

    MP18 New Member

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    true.
     
  4. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    is that the smolov program?
     
  5. MP18

    MP18 New Member

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    i dont know
     
  6. Formz

    Formz Hipster Santa OT Supporter

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    [​IMG]

    "I will break you."
     
  7. khari

    khari Guest

    There's some good articles on the sportivney press pages. Not really relevant to most people here though, because I don't think there's more than 2-3 weightlifters who compete.

    IIRC Charniga has written an article on dynamic eleiko that criticizes this program (and specialized squatting routines in general), preferring instead a more Bulgarian-esque system where any exercises other than the classic lifts and the front squat are pretty rare.
     
  8. MP18

    MP18 New Member

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    thanks for the info man, please feel free to post or PM me with any info that you think is relevant to weightlifting, i personally need some dramatic improvement in my leg strength

    how's your wrist doing?
     
  9. Jam_Master_J

    Jam_Master_J New Member

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    "If he dies, he dies."
     
  10. Phineas Q Stork

    Phineas Q Stork Active Member

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    :rofl:
     
  11. N-Word-Jim

    N-Word-Jim Cure for boredom

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    Jan Ullrich was a product of the late soviet strength/fitness programs.
     
  12. Danny

    Danny New Member

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    That was a good article.
     
  13. khari

    khari Guest

    What are your lifts now (snatch, C&J, Front and back squat)? How frequently do you squat now? Not sure I'm going to be of much help, because my squat has always been at least on par with the lifts, and probably a bit higher than it ought to be so I've never had to work real hard to improve it.

    My wrist is pretty much 100% now. Finally back to consistant training.
     
  14. deadbolt

    deadbolt New Member

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    guys neck is massive
     
  15. MP18

    MP18 New Member

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    On Monday I snatched 95 kg and easily power cleaned and jerked 105 kg. My squats have been my real limitation, only a 120 kg front squat and 140 back squat. I've had them higher in the past (but only 125 and 150) but hurt my knee at the beginning of the sumer and have had to build up again to what I'm at now. Right now my squat routine looks like this.

    Week 1 70% 4x5
    Week 2 80% 4x5
    Week 3 65% 3x5
    Week 4 85% 4x5

    plus I do 2x6 of Bulgarian squats (at 70 kg) on Mon and Fri as well as 2x5 GHRs w/o weight and a Front squat max on Fridays

    I'm thinking about using this method in the above post because I really need to accelerate my leg strength, right now I think I can power clean more than I can full clean. I don't tend to work well with high volume (5x5 destroys me) so from what I know about myself, the Soviet method seems to have the potential to yield some good gains. If you know of a program or have any suggestions I would really like to hear them.
     
  16. khari

    khari Guest

    Yeah, you certainly should be front squatting more than 120kg with a power clean like that. By all means give this program a shot. I'd be interested to see how it turns out actually.

    Maybe you should ask on fortifiediron.com . They have a dedicated Oly forum with many good lifters posting. Glenn Pendlay even moderates the forum. I know many of them have tried specialized squat programs, either that one or similar ones. They'll probably be of more help than me.
     
  17. GOGZILLA

    GOGZILLA Double-Uranium Member

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    "You will lose."
     
  18. GOGZILLA

    GOGZILLA Double-Uranium Member

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    mp18 make sure youre doing all your cleaning as full cleans, you dont need to do any power cleans until your top end becomes a problem in relation to your full clean
     
  19. MP18

    MP18 New Member

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    thanks for the tip man, i will definitely start doing that, i need all the help i can get
     
  20. MP18

    MP18 New Member

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    thanks, i registered and will see what suggestions i can get to improve my leg strength
     
  21. MP18

    MP18 New Member

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  22. MP18

    MP18 New Member

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