Weightlifting Academy Ivan Rojas & The Cuban System

June 18, 2012 By Gregor 10 Comments

On Weightlifting Academy episode 15 Nick Horton interviews coach Ivan Rojas.

Topics:

talk about different weightlifting systems
Cuban System called “strategic direction” – assessment, test, forecast
back squat should be 72.7% of your Olympic total
3x front squat with your max Clean & Jerk
power snatch 80% of your max snatch
crunches in between sets of squats, pre-fatiguing core area
going only to 100% on snatch pulls
no clean pulls, because it might damage technique
Carlos Anidca’s road to a 205kg Clean & Jerk
Jerks only from behind the neck, because the Russians studied this to in depth

Filed Under: podcasts, strength, videos, weightlifting

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Sauro Garden

and I thought his DVD was boring.
- GregorATG
  
  What DVD?
  - Sauro Garden
    
    I was making a joke making a reference to the DVD
    ’the Russian system’ he sells on his website Risto S.
    I really don t know how he comes up with things like:’ we don t do jerk from the front, only from the back’ when i ve seen many Russian elite lifter in training doing jerks from blocks/stands. Or not clean pulls? Seen that as well.
    
    Having said that on his Utube channel he had a video (:study on EVA heels vs Wood heel.) which it s now been removed (listed as private) in which him and his wife (a rocket scientist) were trying to demonstrate how wood heels shoes were superior to the newer EVA ones. I wish they did not removed it but I guess they must have received loads of comments dismissing their findings.
    - GregorATG
      
      You are tight on the exercises. That’s why I put it in the notes, because I have never heard of a coach advocating against clean pulls etc.
      
      Different coaches different quirks. If he has success with his lifters, good for him.
      
      On the heels video: interesting, would have liked to see that.
      - Sauro Garden
        
        thanks mate.
        The wood heel shoes vs eva heels shoes video was really embarrassing and that s perhaps why they removed it.
        They made Yoni Andica taking a lift (a power snatch) with at first wearing their wood heel shoes, then after a quick change of shoes, taking the same lift, same weight, wearing the EVA heel shoes. Turned out that on the second lift he could not catch it as high as on the first.
        Than they repeated point one and two again this time measuring the speed of the bar and showing he was able to reach more speed during the first lift.
        Based on that conclusion they claimed that the wood heel was better than cheap EVA heels.
        I think I don t need to go any further as you might see how their findings have little supporting evidence, and by the way when I mentioned on my comments that to be taken seriously they would have had to test that on many, many, many different lifters taking into accounts all the variables, etc…etc… his wife answered to me that she was a rocket scientist and she knew about statistic etc.
        Comment between myself and her went back and forth. This was about a month prior the WWC 2011. After the championship when on the podium there were plenty of Chinese, Russian wearing ‘cheap EVA shoes’, I believe they removed the video.
      - GregorATG
        
        Sounds like a flawless study full of scientific rigor.
  - Sauro Garden
    
    As I make my way through the whole talk can t resist the temptation to keep commenting: 1.06″ ’lifter in the 60s way stronger than ………….’ earlier on , nearly at the beginning, didn t he talked about drug testing not been really carry out correctly back in those days??
    - GregorATG
      
      Good catch.
  - Sauro Garden
    
    made to the end and this is the last one: so he went to china eh…? doesn t he have any thoughts about the Chinese performing loads of jerks from the front??
    - GregorATG
      
      He didn’t even have to go to China. Somebody tell him about All Things Gym