Heres a couple of take-homes from the Russian WL Seminar: 1) You can get pretty tired working on your technique. Many people I talk to about starting our program at MDSoF ask about intensity. It takes a while to figure out but intensity and working technique are not mutually exclusive. 2) You think I am a technique psycho, these guys put me to shame in five minutes. They mentioned back safety and neutral spine probably three or four times a day and not just in passing. They made comments to people specifically to strengthen their backs. Lumbar spine doesnt extend. These guys lift heavy but they are downright militant about technique and safety. 3) Ankle mobility! nuf said. 4) The Russians warm-up way lighter and more than you would think. On the Cataylst Athletics FB page, they show Vasiliy Polovnikov back squating 270 KG (595 lbs) for 5. Youll notice that the inner plates are 15 KG, thats because he warmed up with just 50 KG on the bar! They throw on 15 and 20 KG plates like we add 2.5s but they do a bunch of sets below 70% to warm up. 5) Speaking of weights. I asked one of the coaches what they use for weights and he said they try to get up to 85 - 90 % each day. But what about beginners, i.e. people who are only snatching bodyweight ;-), and he said try to stay at about 70%. They talk alot about technique consistency and only maxing out once a month as a beginner. Ive heard Louie Simmons also mention staying at the same weight through a set (hes a big follower of the Russian system). I could go on but I will save some stuff for a longer blog post and video.
Posted on: Mon, 30 Jun 2014 03:08:40 +0000
Trending Topics
Recently Viewed Topics
© 2015