Meanwhile in Ukraine …
Oleksiy Torokhtiy started to post weekly training plans.
Update 09.01.2016: Next Round of his Online Training with New Spreadsheet.
Update 14.09.2015: Week 12 and 13 added (v13.2).
Watch the video below for an explanation. Basically it’s a percentage based program with 3 mandatory days, and 3 more days for the serious athlete.
- Here is the Spreadsheet. I’ll update it as soon as Oleksiy posts more weeks.
- To Edit, go to File – “Make a Copy” (to your Google Drive) or “Download as”
- Enter your best Snatch and C&J in the Green Cells
Update: On Squats…
IMPORTANT: For Squats Oleksiy originally wrote percentages from clean and jerk, but later figured out that many people have big difference between squats and cleans. So starting from week 5 on Squats are calculated from their 1 rep maxes (enter your squat 1RM at the top).
Oleksiy also mentioned that he will upload a program each week for a month or so. He will also have a short series of videos about program design.
He also welcomes all questions, so that he knows what to talk about in the videos.
Week 1 Program
Week 2 Program
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
I am loving his videos. Some of his drills have really helped things ‘click’.
I think that would be very interesting not only the program, but the translation of the whole post of Oleksiy
Translation of the above written program
From the top right: Monday
Sorry, my Russian is not the best but I believe number 1 is some kind of warm-up. I haven’t read script much but I’ll do my best. I’ll get back on later and look at the numbers and percentages but I believe it’s straightforward. I believe the denominator is reps and the number to the right is sets?
Top left (Monday)
2.Full Power Snatch (50% of max) I believe for a triple for 2 reps?
3.Snatch Pull
4.Clean (no jerk) I believe full clean
5. Back squat
Bottom Left (Tuesday)
1. Word seems unfamiliar but for some reason I’m thinking good mornings?
2. Drop snatches with 2 overhead squats
3. Muscle Clean
4. Jerk behind the head
In the middle on the top (Wednesday)
2.Full Snatch
3.Some kind of Squat? Maybe someone can help me with this word
4. Front Squat
Bottom Middle (Thursday)
1. Good Mornings?
2. Snatch for technique work? Full Snatch.
3. Jerk for technique work.
4.Snatch Pull.
Top Right (Friday)
2. Snatch from the hang (does not specify but usually means below the knee).
3. Jerk
4. Some kind of pull?
Bottom Right (Saturday)
1. Good Mornings?
2. Not sure about the parentheses but It says Snatch for technique. It might mean hang snatch?
3. Push Press
4. Back Squat
Some notes:
On MWF the first exercise is Back Extensions.
On Tuesday 3 is muscle snatch, not muscle clean.
On Tuesday 4 is not jerk behind the head, but BTN press with jerk grip from the bottom position.
On Wednesday 2 is rack jerk + squat (probably front)
On Saturday 2 is simple snatch. Parentheses mean “classic” to say the it is a full snatch.
Yes, it is Good Mornings in all three places.
Everything else is right.
Thanks Sergei. How do you pronounce that first exercise (back extensions)?
Search for “back extensions” on Youtube and you will find the pronunciation. It’s hard to describe it in words.
Some people also call it hyperextensions, but I don’t like this name.
BTW, is that your channel with the plyukfelder documentary? Thanks for uploading that! My coach speaks to him every week. They met in Lithuania and were trainers there. Plyukfelder still lifts till this day.
Yeah, this is my channel. I just wanted to let people know who he is since he is a pretty awesome guy.
Where does he currently live? Lifting weight at his age is really cool. He is almost 87 years old now. Do you know if there is any recent info about him besides that documentary?
I also know that he wrote a huge book (“Чужой среди своих”) about his life and could only publish 2 out of 5 parts. I can’t find it anywhere besides a few libraries. Is there any way I could buy it? I am sure it is very interesting and want to read it.
If you want to chat elsewhere, you can message me on youtube with contact info (idk if you can send private messages on this website).
Yea def. I’ll send you a message now (took me a bit to realize how to send a private message through youtube). I can pretty much find out about Rudolph vladimirovich since my coach is very close to him and they talk quit a bit.
Thanks Russ and Sergiy. I’ll put that into a spreadsheet.
Huge thanks to Russ and Sergiy and to you too Gregor!
This programming looks pretty textbook to russian programming (with respect to the number of reps and types of exercises). But it’s also pretty basic with respect to exercises. I believe there would be secondary exercises added that are a bit more complicated. But the exercises above are very to the point with respect the snatch and the CJ. It seems that it assumes you have no major ‘technical’ issues.
He probably kept it general as a good base program, no?
Oh for friday, top right, it says tyaga tolchokovaya which means clean pull (fourth exercise). Up to 80% max 3×3.
Do you count “clean pull+hang clean pull” as one rep and do three of these, or two clean pulls + hang clean pull?
The same with snatch + hang snatch..
Aaaaaaaand I love you guys.
Can someone translate the table at the bottom of the 1st week? I assume it has to do with tracking reps and intensity. I remember seeing some similar tables in the A. Medvedev text I have.
He tracks the number of reps with certain % ranges. The exercises are (top to bottom): Snatch, Clean&Jerk, Snatch pull, Clean pull, Squat. The left side says how many reps are done in each % category. The second and third columns summarize the number of reps from 50-70% and above 70%. The last column is for the average percentage. The bottom two cells are sums of the above columns for the entire week.
In the video he mentioned that nobody really cares about this table, so he is not going to provide it for the other weeks.
Thanks Sergiy. I find it interesting that very interesting. I wonder if coaches go more by lifter fatigue by actually watching them as opposed to using the tables avg intensity. I’m a bit rusty as it’s been awhile since I’ve read the text, but I know different stages (pre-season, pre-comp, etc) had different targets.
Gregor where did you learn all your Excel skills from?
*nerdgasm*
I’m very interested in how he breaks down the average intensity for the week in all the program. Can you explain that or show that from what he has posted??
Is there any indication of how long this program will eventually run? 6-week, 12-week, etc? After a particularly gruesome self-programming attempt for the past 6 weeks I’m looking forward to a new program before my next meet.
Week 4
Monday 06.07.15
1.Back Extensions
2.Snatch Press BTN with Jerk + Overhead Squat
3.Power Snatch
4.Clean + Front Squat + Jerk
5.Front Squat
Tuesday 07.07.15
1.Good Mornings
2.Push Press
3.Clean pull + Hang clean pull
4.Jumps
5.Abs
Wednesday 08.07.15
1.Back Extensions
2.Snatch + Hang Snatch
3.Snatch pull + Hang Snatch pull
4.Jerk from Rack
5. Back Squat (pause in bottom pos.)
Thursday 09.07.15
1.Good Mornings
2.Snatch with mid grip (means more narrower than your regular Snatch grip)
3.Clean & Jerk (for technic)
4.Jumps
5.Abs
Friday 10.07.15
1.Back Extensions
2.Muscle Snatch
3.Hang Snatch (above knees)
4.Clean & Jerk (2xClean + 2xJerk; 2xClean + 2xJerk; 2xClean + 1xJerk, 1xClean+2xJerk; 2xClean + 1xJerk, 1xClean+2xJerk;)
5.Clean pull
Saturday 11.07.15
1.Good Mornings
2.Snatch Balance + Overhead Squat
3.Snatch (for technic)
4.Back Squat
5.Jumps
Difficulty: 8-9/12
Best Regards
Artur Ladjarov #KlokovCamp
Thanks Artur!
I will update the spreadsheet tomorrow morning (it’s late here in Germany)
I’m glad I could help.
Thank you!
Gregor – could you find out if the execution of the muscle snatch “into full squat” is in the squat position the whole time, or standing tall, then pulling under into the squat in a muscle fashion?
I assume it’s like he demonstrates in his snatch video:
https://youtu.be/q2bcJFvW8nY?t=392
In the video above, he says use that in order to “workout the second pull”, but in the spreadsheet notes, it says no second pull. I’m wondering if he means this https://youtu.be/A34Hh16YSn4?t=19s or standing tall, then muscling under into an overhead squat.
Sorry, I paused it at the wrong time. It’s basically the same thing, minus the second pull. He’s talked about this exercise before – he likes using it to teach the muscles the correct bar path. Here’s the correct exercise, minus the second pull:
https://youtu.be/q2bcJFvW8nY?t=700
The Klokov video above is an advanced exercise. It requires superior flexibility to do it.
For the jumps, are they barbell jumps or box jumps or something else?
They are jumps from the bottom position onto a box. Without any weight.
Is the spreadsheet percentage calculator set up for kg or lbs? I assume kg but just want to make sure. Thanks alot for setting this up btw.
The beauty of percentage based programs is that they work with either kg or lbs.
Because for example 50% of 100kg is 50 kg
and 50% of 220.46 lbs (100 kg in lbs) is 110.23 lbs (also 50kg)
I have a question for you guys. Don’t you think that the squats are easy? I know they’re based on the CnJ Max, but…
Sure do hope the guy who showed me Oleksiy’s wikipedia page as his case for an argument when I questioned the squat percentages in week 1 sees this. Comprehensive training plan by a seriously gifted athlete, I just couldn’t see how squat’s as a percentage of clean and jerk could provide an adaptation stimulus.
Any suggested augmentations for previous week squats? Or just go with it?
Week 7 coming up soon?
currently I am still in russia and don’t have that much time. week 7 will be added, just don’t know when exactly
I’m a beginner, so I’m onto week 6 of this program starting next monday. Been doing 5 – 6 sessions, per week depending on how I’m feeling. I’ve made some good gains ( pr snatch (60kg) and c&J (80kg) ) on week 4.
But this week 5, I’m feeling fatigued and tired / flat, during my training sessions, is this to be expected after 4 weeks on intense training? Should I be taking some days off and start week 5 again?
How are you guys testing your PR’s during the program? During / after each session, or on a single off day?
You are not supposed to test PRs often in the Soviet-style programming. It usually involves lots of volume and PRs are meant to happen at the competition. If you are tired, just do the required 4 days and not more. Make sure you get enough recovery. If still tired, take it easier. This program is very general and it does not take into account individual differences.
Thanks a lot Sergiy 🙂
since I don’t compete, what would you suggest would be a good routine on a PR testing day? Would you try for both snatch and C&J on the same day? and typically would you take a day off prior to testing? I’m 34yrs old and it does take me awhile to warm up and reach peak.
First thing, if you don’t compete, then it would probably be healthier for you not to test at all (be careful at 34 years old too). Testing doesn’t make you stronger and it creates a possibility of injury. That’s why Misha Koklyaev in his latest seminar tour in the US explained that most of the time he does not use heavy weight and does more reps instead. 100% weights are reserved for the competitions.
If you want to hit the best results, approach testing like a competition (or just compete instead, it is way more fun). Decrease the volume and increase the intensity close to the date, take the last week easy and two days off before the test day. Then go to max in the snatch and then clean&jerk. I would do them at the same day because that’s how the competition works and I care about my total too. Testing separately may produce better results in clean and jerk.
You can test more often if you want to. It depends on what program you are following. Bulgarian style programs involve going as heavy as possible every day while Soviet style programs involve lower weights and more reps.
Right on Brother, thanks for the information! 🙂
Unfortunately those of us back squatting and front squatting in week 5, will feel a jolt to the system when the loads jump. My technique has gotten better in both the clean and jeep and snatch. But leg strength has suffered by lifting the lighter than usual squat weight recommendations from week 1 to week 4. I hope to recover from the sudden rise in intensity. Next time this program will be better by including our max squat lifts. I am still appreciative of this program. Thank you Oleksiy. I can only hope to do well at the end of this program.
–Torres of Marble barbell club and Crossfit..Greenpoint. 41 years old male discovering olympic lifting late in life but loving it.
He realized that he needed to include squat max in week 5. That’s why the weight is so light (it’s based on your clean and jerk max) on weeks 1-4.
From week 5 the squat is calculated with its own 1RM, is it not supposed to be that from week 1? Im a beginner in weightlifting but I have a good 1RM in squat which make all the weeks towards week 5 extremely low due to that it is based on 1RM of your clean and jerk. Week 1 35kg squat VS week 5 145kg squat. What should I do?
Originally Oleksiy thought that back squat is fairly close to clean. Later he realized that people have much higher back squats than cleans and started using percentages from back squat. If it’s too easy, you can probably try to increase the weight until it’s calculated from squat.
Okey Sergiy. So I start with week 1 but with week 5 squat calculation?
35kg squat is way to easy for me. Is this program fine for someone who is new to OL-lifting?
Appreciate the reply!
Why 35 kg? The lowest % I can find during the first week is 70% front squat. What are you max clean and squats? I would say for weeks 1-4 use a bit lower than your max squat for 100%. There are 90%x3x3 squats in week 2. There is also 105% back squat in week 5. So, pick something you can actually do regularly as 100%, not the actual max back squat.
When I download the spreadsheet and enter my maxes. I enter Snatch 30kg and C&J 40kg (Beginner) 160kg for back squat and 140kg for front squat. But the spreadsheet says I am going to squat 35kg and 25kg for the front squat from week 1 to week 5. Week 5 the squat and front squat increases to 145 and 120kg. That does not seem right?
People like you is exactly the reason why Oleksiy moved to percentages from squat after week 5. Before week 5 they were taken from clean and jerk. I think for weeks 1-4 you should take the percentages from 140-150 kg back squat (see the images for percentages, or enter 140-150 kg clean and jerk just for squat numbers) because you will have to squat 105% of that number in week 4.
Alright Sergiy that sounds good. Thank you!
for abs is there any exercises in particular that should be done?
When will we know the actual length of this program? Want to use it to prepare for the AO, but not sure when to start it.
When
we go through the program, should we retest our max lifts halfway
through and enter them in again so the program doesn’t get too easy? Or
just stick with what we initially enter in as our max lifts for the full
13 weeks?
Looks like this was it. Oleksiy hasn’t posted new weeks after Week #13 on his Facebook account. I guess it’s time to change a program, unfortunately. Oleksiy’s program was lots of fun.
What kind of improvements did you make from start to finish? (PR increases, etc.)
Holy shitballs, this is great stuff! Thanks to everyone that helped put this into an accessible programme – it’s awesome and immensely appreciated! Go team ATG!
Can we increase the max weights (best snatch, best c&j, …) during the program or are they supposed to stay the same the entirety of the program?
Love the program so far!
Why are the prescribed weights for snatch and cj and variations so light?
Why so small weights? And when its supossed to take the RMs?
Why so small weights? And when its supossed to take the RMs?
Loving the programming so far. Now in week 8 — any idea what “max 50%” for exercises like good mornings & high hang snatch means?
Loving the programming so far. Now in week 8 — any idea what “max 50%” for exercises like good mornings & high hang snatch means?
What exercises should we be doing for abs?
Snatch pulls on Monday in week 8 seems to be based off of back squat weights.
Does Anyone has a PDF on this program???
What does it mean it says weightx2x2-3. Is it safe to assume that weight for two or three sets of doubles?
So I’ve read through the comments about the squat percentages, would it be advisable to use the squat 1rm for cnj so the proper numbers are reflected in weeks 1-4, then go back to the squat 1rm for week 5 on? And I notice some workouts require something like “164-174x3x3-4” or “149×1-2” would that indicate to play with weight between those numbers or attempt a double at the last one?