155055967-Soviet-Training-Program

Soviet 8 Week Training Program
1
Origin: This program came to me through a member of the 1984 Egyptian Olympic team named Ahmed
El-Abdeny. He received this program from the Soviet coaches when the Egyptian national team was
training in a camp in the Soviet Union.
I’ve used it on a number of occasions with some very talented athletes and they were truly extended and
made good gains on the program.
Good restoration methods and maintenance must be employed to survive this training.
CONVENTIONS USED IN THE NOTATIONS OF THIS TRAINING PROGRAM AND SOME
USEFUL COMMENTARY
Numbers of exercises: The numbers that appear to the left of each exercise are to designate their sequence
in the training session.
Rep Count: The numbers at the extreme right of each line are the numbers of reps. The first is the number
of reps of that particular exercise. The second is the cumulative number of reps for the day and the third is
the number of cumulative reps for the week.
Percentages: The percentages are based on 100% of the maximum single to be achieved at the end of the
eight weeks of training. For example, all percentages of snatches, power snatches, snatch extensions (pulls
without arm bend), and deadlifts are based on a 100% of what the lifter expects to make in the next
competition. Front Squats should be based on a 100% equal to at least 105% of the clean and jerk. Back
Squats should be based on 135% of the clean and jerk. Press and good morning 100% should be
determined by the coach.
Numerator, denominator, coefficient: The percentage is the numerator. The number of reps in the set is
the denominator and the number of sets is the coefficient.
Soviet 8 Week Training Program
2
WEEK 1
DAY 1
AM
1) Press: (60%/4)3, (70%/4)2
2) Snatch: (60%/3)2, (70%/3)3, (75%/2)3
3) Front Squat: (60%/5)3, (70%/5)3
PM
4) Power Clean & Jerk: (60%/4+1)4, (70%/3+1)4
5) Clean Extension: 60%/5, (70%/4)2, (80%/4)2
6) Good Morning: (X/8)4
DAY 2
1) Hang Snatch: (60%/3)4, (70%/3)4
2) Hang Clean &Jerk: (60%/3+1)4, (70%/3+1)4
3) Jerk: (60%/3)2, (70%/3)2, (80%/2)2
4) Eccentric Back Squat.: (80%/3)6--down in 12 seconds
5) Clean Deadlift: (80%/3)6--up in 12 seconds
20:020
21:041
30:071
36:107
21:128
32:160:160
24:024
32:056
16:072
18:090
18:108:268
DAY 3
Active Rest
DAY 4
AM
1) Press: (60%/4)2, (70%/4)2
2) Power Snatch: (60%/4)4, (70%/3)4
3) Snatch Extension: (70%/5)3, (80%/4)2
PM
4) Clean & Jerk: (65%/3+1)4, (75%/3+1)4
5) Back Squat: (70%/5)3, (80%/5)3
6) Good Morning: (X/8)4
DAY 5
1) Snatch: (60%/3)2, (70%/3)3, (75%/2)3
2) Power Clean & Jerk: (60%/3+1)4, (70%/3+1)4
3) Clean Extension: 60%/5, (70%/5)2, (80%/4)2
4) Front Squat: (60%/5)2, (70%/5)2, (80%/5)2
DAY 6
AM
1) Power Snatch: (60%/3)3, (70%/3)4
2) Snatch Extension: 60%/5, (70%/5)2, (805/4)2
3) Back Squat: (60%/5)3, (70%/5)3
PM
4) Clean & Jerk: (65%/3+1)4, (75%/3+1)4
5) J erk: 60%/3, (70%/3)2, (80%/3)2
+ 2 extra exercises
16:016
28:044
23:067
32:099
30:129
32:161:429
21:021
32:053
23:076
30:106:535
21:021
23:044
30:074
32:106
15:131:666
Soviet 8 Week Training Program
3
WEEK 2
DAY 1
AM
1) Press: (60%/3)2, (70%/3)2
2) Snatch: (60%/3)2, (70%/3)3, (80%/2)2
3) Front Squat: (60%/4)2, (70%/4)2, (80%/4)2
PM
4) Hang Clean & Jerk: (60%/3+1)3, (70%/3+1)2, (80%/3+1)3
5) Clean Extension: 70%/4, (80%/4)2, (85%/4)2
6) Good Morning: (X/8)4
DAY 2
1) Power Snatch: (65%/3)3, (75%/3)2, (80%/2)2
2) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)3
3) J erk: (70%/3)2, (80%/2)2
4) Eccentric Snatch Deadlift: (80%/3)6--down in 20 seconds
5) Eccentric Clean Deadlift: : (90%/3)6--down in 20 seconds
12:012
19:031
24:055
32:087
20:107
32:139:139
19:019
25:044
10:054
18:072
18:090:229
DAY 3
Active Rest
DAY 4
AM
1) Press: 60%/4, 70%/4, (80%/3)2
2) Clean &Jerk: (60%/3+1)2, (70%/3+1)2, 80%/3+1
3) Back Squat: (60%/5)2, (70%/5)2, (80%/5)2
PM
4) Hang Snatch: (60%/3)2, (70%/3)3, (75%/2)3
5) Snatch Extension: (70%/4)2, 80%/4, (90%/4)2
6) Good Morning: (X/8)4
DAY 5
1) Snatch: (60%/3)3, (70%/3)2, (80%/2)2
2) Hang Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/1+1)3
3) Snatch Extension: (70%/4)2, (80%/4)2, (90%/3)2
5) Front Squat: (70%/5)2, (80%/4)2, (90%/3)2
DAY 6
AM
1) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2
2) Jerk: 70%/3, (80%/3)2, (90%/2)2
3) Back Squat: (70%/5)2, (80%/5)2, (90%/3)2
PM
4) Hang Snatch: (605/3)3, (70%/3)2, (80%/2)2
5) Snatch Extension: (60%/4)2, (70%/4)2, 80%/3
6) Slow Snatch Deadlift: (80%/3) 6--10 seconds up
14:014
20:034
30:064
21:085
20:105
32:137:366
19:019
22:041
22:063
24:087:453
22:022
13:035
26:061
19:080
19:099
18:117:570
Soviet 8 Week Training Program
4
WEEK 3
DAY 1
AM
1) Press: 60%/4, (70%/4)2, (80%/2)2
2) Snatch: 60%/3, (70%/3)2, (80%/2)2
3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2
PM
4) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2, (90%/2+1)2
5) Clean Extension: (70%/4)2, 80%/3, (90%/4)2
6) Good Morning: (X/8)4
DAY 2
1) Power Snatch: (60%/3)2, (70%/3)3, (80%/2)3
2) Hang Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2, 90%/2+1
3) Jk: (70%/3)2, 80%/3, (90%/2)2
4) Clean Deadlift: (100%/3)3
16:016
13:029
24:053
28:081
19:100
32:132:132
21:021
25:046
13:059
09:068:170
DAY 3
Active Rest
DAY 4
AM
1) Press: 60%/4, (75%/3)2
2) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2
3) Back Squat: (70%/5)2, (80%/5)2, (90%/3)2
PM
4) Power Snatch: (60%/3)2, (70%/3)2, 80%/1, 90%/1
5) Snatch Extension: 70%/4, 80%/3, 90%/3, 100%/3
6) Good Morning: (X/8)4
DAY 5
1) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)3
2) Power Clean & Jerk: (65%/3+1)2, (75%/3+1)3, (85%/2+1)2
3) Clean Extension: 70%/5, (80%/4)2, 90%/3
4) Front Squat: 70%/4, (80%/3)2, 90%/3, 100%/3
DAY 6
AM
1) Snatch: (60%/3)2, (70%/3)3, (80%/3)3
2) Snatch Extension: (70%/4)2, 80%/4, (90%/3)2
3) Back Squat: 70%/4, 80%/4, (90%/3)2, 100%/3
PM
4) Clean & Jerk: (60%/3+1)2, (70%/3+1)3, (80%/2+1)3
5) Jerk: 70%/3, (80%/3)2, (90%/2)2
+ 2 Optional Exercises
10:010
22:032
26:058
14:072
13:085
32:117:287
18:018
26:044
16:060
16:076:363
24:024
18:042
17:059
25:084
13:097:460
Soviet 8 Week Training Program
5
WEEK 4
DAY 1
AM
1) Press: 50%/4, (65%/4)2
2) Snatch: 70%/3, (80%/2)2, 90%/2, 95%/2, 100%/1
3) Front Squat: 60%/5, 70%/5, (80%/4)2, (90%/3)2
PM
4) Hang Clean: (65%/3)2, (75%/3)2, 85%/2
5) Clean Extension: 70%/5, 80%/5, (90%/3)2, 100%/3
6) Good Morning: (X/8)4
DAY 2
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2
2) Power Clean: (60%/3)3, (70%/3)2, (80%/2)2, (90%/2)2
3) Jerk: (70%/3)2, (80%/3)2
4) Snatch Extension: (70%/3)2, (80%/3)2
12:012
12:024
24:048
14:062
19:081
32:113:113
16:016
23:039
12:051
12:073:186
DAY 3
Active Rest
DAY 4
AM
1) Press: (60%/4)2, 70%/2, 85%/2
2) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2
3) Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2
PM
4) Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2
5) Clean Extension: 70%/5, 80%/4, (90%/3)2
6) Good Morning: (X/8)4
DAY 5
1) Snatch: (65%/3)2, (75%/3)2, (85%/2)2
2) Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2
3) Clean Extension: 70%/4, (80%/3)2, 90%/3
4) Front Squat: 70%/4, 80%/4, 90%/3, (100%/2)2, 110%/2
DAY 6
AM
1) Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3
2) Jerk: 70%/3, 80%/3, 905/2, 100%/2
3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2
PM
1) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2
2) Snatch Extension: (70%/5)2, (80%/5)2
+ 2 Optional Exercises
12:012
16:028
20:048
26:074
15:089
32:121:307
16:016
20:036
13:049
17:066:373
33:033
10:043
24:067
20:087
20:107:480
Soviet 8 Week Training Program
6
WEEK 5
DAY 1
AM
1) Snatch: (70%/3)2, (80%/2)3, (90%/2)2
2) Power Clean: (60%/3)2, (70%/3)2, (80%/3)2
3) Jerk: (70%/3)2, (80%/3)2
4) Snatch Extension: 80%/3, 90%/3, 100%/2, 110%/2
PM
5) Press: (60%/5)2, (70%/3)2
6) Front Squat: (70%/3)2, 80%/4, 90%/3, (100%/2)2
DAY 2
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)3
2) Clean & Jerk: (70%/3+1)2, (80%/3+1)3, (90%/1+1)2, 100%/1+1
3) Snatch Extension: 70%/4, (80%/4)2, (90%/3)2
4) Back Squat: 80%/4, 90%/3, (100%/2)2, 110%/2
16:016
18:034
12:046
10:056
16:072
17:089:089
18:018
26:044
18:062
13:075:164
DAY 3
Active Rest
DAY 4
AM
1) Power Snatch: (70%/3)3, (80%/2)2, (90%/2)2
2) Power Clean: (65%/3)2, (75%/3)2, (85%/2)2
3) Front Squat: (70%/5)2, (80%/5)2, (90%/4)2
4) Good Morning: (X/8)4
PM
5) Press: (60%/4)2, 70%/2
6) Hang Snatch: (60%/3)2, (70%/3)2, 80%/2
7) Clean Extension: 70%/4, 80%/3, (90%/3)2
DAY 5
1) Power Snatch: (60%/3)2, (70%/2)2, (85%/2)2
2) Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)3
3) Jerk: 70%/3, 80%/3, 90%/2
4) Snatch Extension: 60%/4, 80%/3, 90%/2
5) Back Squat: (60%/4)2, (80%/3)2, (90%/2)2
DAY 6
AM
1) Hang Snatch: 60%/3, (70%/3)2, (80%/2)3, (90%/2)2
2) Clean & Jerk: (70%/3+1)2, (80%/2+1)3, (90%/2+1)2
3) Hang Clean: 60%/2, (70%/2)2, (80%/2)2
PM
4) Snatch Extension: 70%/4, 80%/4, 90%/2
5) Good Morning: (X/8)4
6) Slow Clean Deadlift: (80%/3)6 up in 20 seconds
17:017
16:033
28:061
32:093
10:103
14:117
13:130:294
14:014
22:036
08:044
09:053
18:071:365
19:019
23:042
10:052
10:062
32:094
18:112:477
Soviet 8 Week Training Program
7
WEEK 6
DAY 1
AM
1) Snatch: (70%/2)2, (80%/2)2, (90%/1)2
2) Power Clean: (60%/3)3, (70%/3)2, 80%/3
3) Jerk: 70%/3, (80%/2)2, 90%/2
4) Clean Extension: 70%/3, 80%/3, 90%/2
PM
5) Press: (60%/3)2, (70%/3)2
6) Front Squat: 80%/4, (90%/3)2, (100%/3)2, 110%/1
DAY 2
1) Power Snatch: (60%/3)2, (70%/2)3, 80%/1
2) Clean & Jerk: (70%/3+1)2 (80%/2+1)2, (90%/1+1)2, 100%/1+1
3) Back Squat: (60%/4)2, (70%/3)2, (80%/3)2
4) Good Morning: (X/8)4
DAY 3
AM
1) Snatch: (70%/3)2, (80%/2)3, (90%/1)2
2) Power Clean: (70%/3)2, 80%/2, (90%/1)2
3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2
4) Good Morning: (X/8)4
PM
5) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)3
6) Clean Extension: 70%/4, 80%/5, 90%/4
10:010
18:028
09:037
08:045
12:057
17:074:074
13:013
20:033
20:053
32:085:159
14:014
10:024
24:048
32:080
18:098
13:111:270
DAY 4
Active Rest
DAY 5
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2
2) Clean & Jerk: (70%/3+1)3, (80%/2+1)2, (90%/2+1)2
3) Jerk: 80%/3, 90%/2, 100%/1
4) Snatch Extension: 60%/4, 80%/3, 90%/2
5) Back Squat: 70%/4, 80%/4, 90%/3, (100%/2)1, 110%/2
16:016
24:040
06:046
09:055
15:070:340
DAY 6
1) Press: 60%/5, (70%/4)2, 80%/2
2) Hang Snatch: (70%/3)2, (80%/2)2, (90%/2)2
3) Hang Clean: (70%/2)2, (80%/2)2, (90%/2)2
4) Snatch Extension: 70%/5, (80%/5)2, 90%/4
15:015
14:029
12:041
19:060:400
Soviet 8 Week Training Program
8
WEEK 7
DAY 1
AM
1) Snatch: (70%/3)3, (80%/2)2, (90%/1)2
2) Clean & Jerk: (70%/2+1)3, (80%/2+1)2, (90/1+1)2, (100%/1+1)2
3) Jerk: 70%/2, 80%/2, 90%/2, 100%/2
PM
4) Front Squat: (70%/3)3, (80%/3)2, (90%/3)2
5) Snatch Extension: 60%/3, 70%/3, 80%/3, 90%/2
6) Good Morning: (X/804
DAY 2
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2
2) Power Clean: (605/3)2, (70%/3)2, (80%/2)2
3) Clean Extension: (80%/3)3, 90%/3, (100%/2)2
4) Back Squat: 70%/3, (80%/3)2, 90%/3
5) Press: 60%/3, (70%/3)2
15:015
14:029
08:037
21:058
11:069
32:101
16:016
16:032
16:048
12:060
09:069:170
DAY 3
Active Rest
DAY 4
AM
1) Snatch: (70%/2)2, (80%/2)2, 90%/1
2) Clean & Jerk: (70%/2+1)3, (80%/2+1)3, (90%/1+1)2
3) Jerk: 70%/3, 80%/2, (90%/1)2
PM
4) Back Squat: 70%/3, (80%/2)2, (90%/2)3
5) Snatch Extension: 60%/4, (70%/3)2, (80%/3)2
6) Good Morning: (X/8)4
DAY 5
1) Hang Snatch: 60%/3, (70%/2)2, (80%/2)2, (90%/1)2
2) Clean & Jerk: 60%/3+1, (70%/2+1)2, (80%/2+1)2
3) Clean Extension: 70%/3, (80%/3)2, (90%/3)2
4) Back Squat: (70%/3)2, (80%/3)2, (90%/3)2
5) Press: (70%/3)2
09:009
23:032
07:039
13:052
16:068
32:100:270
13:013
16:029
15:044
18:062
06:068:338
Soviet 8 Week Training Program
9
WEEK 8
DAY 1
1) Power Snatch: 60%/3, 70%/3, 80%/2, 90%/1
2) Power Clean: 60%/3, 70%/3, 80%/2, 90%/2
3) Snatch Extension: 60%/2, 70%/2, 80%/2, 90%/2
4) Clean Extension: (60%/3)2, (70%/2)2, (80%/2)2, 90%/2
5) Front Squat: (70%/3)2, 80%/3, 90%/3
09:009
10:019
08:027
16:043
12:055:055
DAY 2
Active Rest
DAY 3
1) Snatch: (60%/3)2, (70%/2)2, (80%/2)2
2) Clean & Jerk: (60%/3+1)2, (70%/2+1)2, (80%/2+1)2
3) Clean Extension: 60%/3, 70%/3, 80%/2
4) Back Squat: 60%/3, 70%/3, (80%/2)2
14:014
20:034
08:042
10:052:107
DAY 4
Active Rest
DAY 5
1) Power Snatch: (50%/3)2, (60%/3)2
2) Power Clean: (50%/3)2, (70%/3)2
3) Snatch Extension: (60%/2)2, (70%/2)2
4) Jumping Back Squat: (50%/4)3
DAY 6
Rest
DAY 7
Rest
DAY 8
Competition
12:012
12:024
08:032
12:044:151