| Koklyaev's training | |
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| Topic Started: Sep 24 2008, 10:03 PM (2,969 Views) | |
| Nick McKinless | Sep 24 2008, 10:03 PM Post #1 |
Colt who?
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One of the Russian guys over at the P and B translated this...volume! Accesionary work not included (pullups, dips, arms) All weights in kilos 11.01.06. Morning 1.Muscle Snatch (70,90,110*3)3 2.Snatch form hang (90,110,140*3)5 3.Snatch pull (140,200*4)4 Evening 1.Snatch (70,100,120,130,150*1)3(160,180,190*1)1 2.Clean&Jerk (70,120,150,170,190*1 clean +2 jerks)3 3.Clean pull from low blocks (190,210,260,300*2)2 4.Clean pull (260*3)3 5.Front Squat (140,170,210,240*5)1 13.01.06. Morning 1.Muscle Snatch (70,90,120*3)3 2.Snatch from hang – 2 from knees + 2 from below knees (70,100,120,130*2+2)5 3.Snatch pull from low blocks (130,170,230*3)5 Evening 1.Clean (70,120,150,170,190,210*1)1 2.Clean pull (190,210,230,260,300*3)1 3.Snatch pull (220*3)3 4.Squat (70,120,170,220,270,305*3)1 14.01.06. 1.Press (100,120,140*3)4 2.Clean grip power snatch (100*3)3 3.Jerk from racks (70.90,110,130*5)1 4.Jump squat (90,110,130*5)1 16.01.06. Morning 1.Muscle snatch (70,90,110*3)3 2.Snatch from hang + from the floor (70,90,110,130,150*1+1)5 3.Snatch pull (170,200*5)5(240*3)1 Evening 1.Jerk from racks (70,110,140,170,190,*3)1(220*1)1 2.Deadlift from blocks (220,280*3)3 3.Front squat (90,110,140,170,190,230,262,5*3)1 4.Snatch (70,90,110,130*1)1 17.01.06. 1.Push press (70,110,150*3)3(160*7)1(180*3)1 2.Snatch from hang (70,90,110,130*4)4 3.Upright row (50,70,90*Cool3 19.01.06. 1.Squat (70,120,170,220,270*3)3(270*10)1 2.One-hand press (70*5)5 3.Wide grip Jerk (70,90,110,160*1)3 20.01.06. 1.Apallon Axle (100,120,140*3)1(165*1)3 2.Deadlift from blocks (Arnold classic height) (220,270,320,370,400*1)3 3.BTN press (70,90*6)3 4.Muscle snatch (70,100,120*2)3 5.Snatch (70,90,110,130,150*1)5(160*1)1 6.Snatch pull from blocks (170,190,230*3)3 7.Snatch pull (210*3)3 8.Jump squat (70,90,110,130*5)1 21.01.06. 1.Push press (70,120,150,170*3)3 2.Snatch grip deadlift from deficit (70,120,170,220,260*5)1 3.One-arm press (60*9)1 4.Farmer hold 23.01.06. Morning 1.Press (50,70,90,110,120*5)1(140*3)1 2.Power snatch (70,90,110,120*3)4(140*3)1 3.Deadlift with hook grip (170,190,230*3)3 4.Snatch pull (210*3)3 Evening 1.Clean&Jerk(70,120,150,180*2)3 2.Clean pull from blocks( 200,250,270*3)3 3.Clean pull (250*3)3 4.Front squat (70,120,170,220,252,5*3)1(272,5*1)1 24.01.06. 1.Seated press without back support (70,100,120*4)2(120*7)1 2.Power snatch from hang (70,100,120,140*5)1 3.Lunges (for stretching) (50,60,70*6)1 4.Shrughs (130*6)3 25.01.06. Morning 1.Muscle snatch (70,90,110*5)1 2.Snatch from hang + from the floor (70,100,130,150*1+1)5 3.Snatch grip deadlift (170,190,230,260*3)1 4.Deadlift from hang (70,120,160*5)1 Evening 1.Snatch (70,90,110,130,140,160,170*2)2(170*4)1 2.Clean (70,120,140,160,180,200,220,240*1)1 3.Squat (120,170,220,275*4)4 4.Snatch pull from blocks (230*3)3 27.01.06. Morning 1.Reverse grip press (50,70,90*5)1 2.Muscle snatch (70,90,110,120,140*3)1 3.Snatch pull from the floor + from hang (170,190*2+2)3(210*1+1)3 Evening 1.Clean&Jerk (70,90,110,140,160,190*2)3 2.Front squat (230*4)2(275*1)1(230*4)2 3.Deadlift from blocks (180,272,5*3)4 4.Power snatch (70,100,120,140*1)1 30.01.06. Morning 1.BTN press (50,70,90*5)3 2.Muscle snatch (70,100,120*3)3 3.Snatch from hang + from the floor (90,120,150*1+1)5 Evening 1.Squat (70,120,170,220,270,310*3)1 2.Clean&Jerk (70,120,150,170,200,220,245*1)1 31.01.06. 1.Push press (70,120,140,160*4)4 2.Good mornings (120,150,170,190*5)1 3.Snatch (70,100,120,140*3)3 01.02.06. Morning 1.Press (70,90,100,110,120*4)1 2.Snatch pull from blocks (120,170,190,210*3)1 3.Snatch grip deadlift (140,170,190*3)1 4.Snatch from hang (70,90,110,140*3)3 Evening 1.Power clean from hang (70,120,150,170*3)3(195*3)2 2.Snatch pull from blocks (195,210,240*3)1 3.Squat (120,170,220,260,290*3)1 4.Clean&Jerk (70,90,120,150*3)1 03.02.06. Morning 1.Muscle snatch (50,70,90,100,110,120*3)1 2.Snatch from hang (70,90,110,130,150*2)5 3.Snatch grip deadlift (150,170,190*3)3 Evening 1.Power jerk (70,90,110,130,150,170,190*3)1(220*2)3 2.Clean pull (140,180,210,240,260*3)1 3.Squat (240*10)1 4.Snatch (70,100,130,150,160*1)3 04.02.06 1.Push press (90,120,150*5)3 2.Snatch pull from deficit (150,170,190*5)3 3.Jump squat (70,90,110*5)1 4.Clean grip snatch (50,70,90,120*1)5 06.02.06. Morning 1.Muscle snatch with clean grip (70,90,120*3)3 (145*2)1 2.Snatch from hang (70,110,130,140*2)3 (162,5*6)1 3.Snatch pull (160,190,210,230*3)1 Evening 1.Snatch (70,100,120,140,150,160,170*1)6 2.Clean&Jerk (70,110,140,160,190*1)3 3.Deadlift (190,230,260,285*1)1 4.Squat (70,120,170,260*3)3 Nick |
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| Kye | Sep 25 2008, 04:56 PM Post #2 |
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i struggled to read all that let alone do it! He is a beast |
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| Stevemottram | Sep 25 2008, 05:06 PM Post #3 |
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Blooming heck!! I've got a sweat on just thinking about that..! |
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| Tom Jones | Sep 25 2008, 05:19 PM Post #4 |
Administrator and don't you bastards forget it
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Don't overthink ladies, Let me condense it for you. Get plenty of Snatch in as many varieties as possible. |
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| TAT 70 | Sep 25 2008, 07:44 PM Post #5 |
i`ll try the vaseline in the sock tonight
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Something i`ve always tried Tom  That is a MASSIVE amount of work 
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| Kye | Sep 25 2008, 07:45 PM Post #6 |
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the lack of event training surprised me, but the high volume of oly lifts obviously pays off for him |
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| Thrand | Sep 28 2008, 06:28 PM Post #7 |
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Koklyaev has conditioned himself over the years to be able to cope with such volume. Remember that, in most sets, the weights used are far from his maximum results. This training was done in 2006 before a weightlifting competition (followed by Arnold Classic), so it is natural that weightlifting movements were given priority. According to what kind of competition he is preparing to, the training process changes accordingly. He has written about chins and dips in some phases of his training, for example. |
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| Caber McJock | Oct 2 2008, 09:47 PM Post #8 |
I agree
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That's where I been going wrong. Dammit. |
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| indie | Jan 6 2009, 01:46 AM Post #9 |
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Thats pretty much how they set out their workouts out in his neck of the woods, similar amount of work to how the bulgarian/eastern european/russian olympic lifters have. more or less train all day everyday. |
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