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Page 1 of 2 1 2 > Thread Tools 12-05-2012, 10:17 AM
SkyIsTheLimit Senior Member
Soviet 8 week weightlifting program
Soviet 8 Week Training Program 2 WEEK 1 DAY 1 AM 1) Press: (60%/4)3, (70%/4)2 20:020 2) Snatch: (60%/3)2, (70%/3)3, (75%/2)3 21:041 3) Front Squat: (60%/5)3, (70%/5)3 30:071 PM 4) Power Clean & Jerk: (60%/4+1)4, (70%/3+1)4 36:107 5) Clean Extension: 60%/5, (70%/4)2, (80%/4)2 21:128 6) Good Morning: (X/8)4 32:160:160 DAY 2 1) Hang Snatch: (60%/3)4, (70%/3)4 24:024 2) Hang Clean &Jerk: (60%/3+1)4, (70%/3+1)4 32:056 3) Jerk: (60%/3)2, (70%/3)2, (80%/2)2 16:072 4) Eccentric Back Squat.: (80%/3)6--down in 12 seconds 18:090 5) Clean Deadlift: (80%/3)6--up in 12 seconds 18:108:268 DAY 3 Active Ac tive Rest DAY 4 AM 1) Press: 1) Press: (60%/4)2, (60%/4)2, (70%/4)2 16:016 2) Power Snatch: (60%/4)4, (70%/3)4 28:044 3) Sn Snatch atch Extension: (70%/5)3, (80%/4)2 23:067 PM 4) Clean & Jerk: (65%/3+1)4, (75%/3+1)4 32:099 5) Back Squat: (70%/5)3, (80%/5)3 (80%/5)3 30:129 6) Good Morning: (X/8)4 32:161:429 32:161:429 DAY 5 1) Snatch: (60%/3)2, (70%/3)3, (75%/2)3 21:021 2) Power Clean & Jerk: (60%/3+1)4, (70%/3+1)4 32:053 3) Clean Extension: 60%/5, (70%/5)2, (80%/4)2 23:076 4) Front Squat: (60%/5)2, (70%/5)2, (80%/5)2 30:106:535 DAY 6 AM 1) Power Snatch: (60%/3)3, (70%/3)4 21:021 2) Snatch Extension: 60%/5, (70%/5)2, (805/4)2 23:044 3) Back Squat: (60%/5)3, (70%/5)3 30:074 PM 4) Clean & Jerk: (65%/3+1)4, (75%/3+1)4 32:106 5) J erk: 60%/3, (70%/3)2, (80%/3)2 15:131:666 + 2 extra exercises Soviet 8 Week Training Program 3 WEEK 2 DAY 1 AM 1) Press: (60%/3)2, (70%/3)2 12:012 2) Snatch: (60%/3)2, (70%/3)3, (80%/2)2 19:031 3) Front Squat: (60%/4)2, (70%/4)2, (80%/4)2 24:055 PM 4) Hang Clean & Jerk: (60%/3+1)3, (70%/3+1)2, (80%/3+1)3 32:087 5) Clean Extension: 70%/4, (80%/4)2, (85%/4)2 20:107 6) Good Morning: (X/8)4 32:139:139 DAY 2 1) Power Snatch: (65%/3)3, (75%/3)2, (80%/2)2 19:019 2) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)3 25:044 3) J erk: (70%/3)2, (80%/2)2 10:054 4) Eccentric Snatch Deadlift: (80%/3)6--down in 20 seconds 18:072 5) Eccentric Clean Deadlift: : (90%/3)6--down in 20 seconds 18:090:229 DAY 3 Active Rest DAY 4 AM 1) Press: 60%/4, 70%/4, (80%/3)2 14:014 2) Clean &Jerk: (60%/3+1)2, (70%/3+1)2, 80%/3+1 20:034 3) Back Squat: (60%/5)2, (70%/5)2, (80%/5)2 30:064
Display Modes #1 Join Date: May 2011 Location: Kansas Posts: 311
4) Hang Snatch: (60%/3)2, (70%/3)3, (75%/2)3 21:085 5) Snatch Extension: (70%/4)2, 80%/4, (90%/4)2 20:105 6) Good Morning: (X/8)4 32:137:366 DAY 5 1) Snatch: (60%/3)3, (70%/3)2, (80%/2)2 19:019 2) Hang Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/1+1)3 22:041 3) Snatch Extension: (70%/4)2, (80%/4)2, (90%/3)2 22:063 5) Front Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:087:453 DAY 6 AM 1) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2 22:022 2) Jerk: 70%/3, (80%/3)2, (90%/2)2 13:035 3) Back Squat: (70%/5)2, (80%/5)2, (90%/3)2 26:061 PM 4) Hang Snatch: (605/3)3, (70%/3)2, (80%/2)2 19:080 5) Snatch Extension: (60%/4)2, (70%/4)2, 80%/3 19:099 6) Slow Snatch Deadlift: (80%/3) 6--10 seconds up 18:117:570 Soviet 8 Week Training Program 4 WEEK 3 DAY 1 AM 1) Press: 60%/4, (70%/4)2, (80%/2)2 16:016 2) Snatch: 60%/3, (70%/3)2, (80%/2)2 13:029 3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:053 PM 4) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2, (90%/2+1)2 28:081 5) Clean Extension: (70%/4)2, 80%/3, (90%/4)2 19:100 6) Good Morning: (X/8)4 32:132:132 DAY 2 1) Power Snatch: (60%/3)2, (70%/3)3, (80%/2)3 21:021 2) Hang Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2, 90%/2+1 25:046 3) Jk: (70%/3)2, 80%/3, (90%/2)2 13:059 4) Clean Deadlift: (100%/3)3 09:068:170 DAY 3 Active Rest DAY 4 AM 1) Press: 60%/4, (75%/3)2 10:010 2) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2 22:032 3) Back Squat: (70%/5)2, (80%/5)2, (90%/3)2 26:058 PM 4) Power Snatch: (60%/3)2, (70%/3)2, 80%/1, 90%/1 14:072 5) Snatch Extension: 70%/4, 80%/3, 90%/3, 100%/3 13:085 6) Good Morning: (X/8)4 32:117:287 DAY 5 1) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)3 18:018 2) Power Clean & Jerk: (65%/3+1)2, (75%/3+1)3, (85%/2+1)2 26:044 3) Clean Extension: 70%/5, (80%/4)2, 90%/3 16:060 4) Front Squat: 70%/4, (80%/3)2, 90%/3, 100%/3 16:076:363 DAY 6 AM 1) Snatch: (60%/3)2, (70%/3)3, (80%/3)3 24:024 2) Snatch Extension: (70%/4)2, 80%/4, (90%/3)2 18:042 3) Back Squat: 70%/4, 80%/4, (90%/3)2, 100%/3 17:059 PM 4) Clean & Jerk: (60%/3+1)2, (70%/3+1)3, (80%/2+1)3 25:084 5) Jerk: 70%/3, (80%/3)2, (90%/2)2 13:097:460 + 2 Optional Exercises Soviet 8 Week Training Program 5 WEEK 4 DAY 1 AM 1) Press: 50%/4, (65%/4)2 12:012 2) Snatch: 70%/3, (80%/2)2, 90%/2, 95%/2, 100%/1 12:024 3) Front Squat: 60%/5, 70%/5, (80%/4)2, (90%/3)2 24:048 PM 4) Hang Clean: (65%/3)2, (75%/3)2, 85%/2 14:062 5) Clean Extension: 70%/5, 80%/5, (90%/3)2, 100%/3 19:081 6) Good Morning: (X/8)4 32:113:113 DAY 2 1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:016 2) Power Clean: (60%/3)3, (70%/3)2, (80%/2)2, (90%/2)2 23:039 3) Jerk: (70%/3)2, (80%/3)2 12:051 4) Snatch Extension: (70%/3)2, (80%/3)2 12:073:186 DAY 3 Active Rest DAY 4 AM 1) Press: (60%/4)2, 70%/2, 85%/2 12:012 2) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:028 3) Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2 20:048 PM 4) Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2 26:074 5) Clean Extension: 70%/5, 80%/4, (90%/3)2 15:089 6) Good Morning: (X/8)4 32:121:307 DAY 5 1) Snatch: (65%/3)2, (75%/3)2, (85%/2)2 16:016 2) Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 20:036 3) Clean Extension: 70%/4, (80%/3)2, 90%/3 13:049
DAY 6 AM 1) Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3 33:033 2) Jerk: 70%/3, 80%/3, 905/2, 100%/2 10:043 3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:067 PM 1) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 20:087 2) Snatch Extension: (70%/5)2, (80%/5)2 20:107:480 + 2 Optional Exercises Soviet 8 Week Training Program 6 WEEK 5 DAY 1 AM 1) Snatch: (70%/3)2, (80%/2)3, (90%/2)2 16:016 2) Power Clean: (60%/3)2, (70%/3)2, (80%/3)2 18:034 3) Jerk: (70%/3)2, (80%/3)2 12:046 4) Snatch Extension: 80%/3, 90%/3, 100%/2, 110%/2 10:056 PM 5) Press: (60%/5)2, (70%/3)2 16:072 6) Front Squat: (70%/3)2, 80%/4, 90%/3, (100%/2)2 17:089:089 DAY 2 1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)3 18:018 2) Clean & Jerk: (70%/3+1)2, (80%/3+1)3, (90%/1+1)2, 100%/1+1 26:044 3) Snatch Extension: 70%/4, (80%/4)2, (90%/3)2 18:062 4) Back Squat: 80%/4, 90%/3, (100%/2)2, 110%/2 13:075:164 DAY 3 Active Rest DAY 4 AM 1) Power Snatch: (70%/3)3, (80%/2)2, (90%/2)2 17:017 2) Power Clean: (65%/3)2, (75%/3)2, (85%/2)2 16:033 3) Front Squat: (70%/5)2, (80%/5)2, (90%/4)2 28:061 4) Good Morning: (X/8)4 32:093 PM 5) Press: (60%/4)2, 70%/2 10:103 6) Hang Snatch: (60%/3)2, (70%/3)2, 80%/2 14:117 7) Clean Extension: 70%/4, 80%/3, (90%/3)2 13:130:294 DAY 5 1) Power Snatch: (60%/3)2, (70%/2)2, (85%/2)2 14:014 2) Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)3 22:036 3) Jerk: 70%/3, 80%/3, 90%/2 08:044 4) Snatch Extension: 60%/4, 80%/3, 90%/2 09:053 5) Back Squat: (60%/4)2, (80%/3)2, (90%/2)2 18:071:365 DAY 6 AM 1) Hang Snatch: 60%/3, (70%/3)2, (80%/2)3, (90%/2)2 19:019 2) Clean & Jerk: (70%/3+1)2, (80%/2+1)3, (90%/2+1)2 23:042 3) Hang Clean: 60%/2, (70%/2)2, (80%/2)2 10:052 PM 4) Snatch Extension: 70%/4, 80%/4, 90%/2 10:062 5) Good Morning: (X/8)4 32:094 6) Slow Clean Deadlift: (80%/3)6 up in 20 seconds 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 10:010 2) Power Clean: (60%/3)3, (70%/3)2, 80%/3 18:028 3) Jerk: 70%/3, (80%/2)2, 90%/2 09:037 4) Clean Extension: 70%/3, 80%/3, 90%/2 08:045 PM 5) Press: (60%/3)2, (70%/3)2 12:057 6) Front Squat: 80%/4, (90%/3)2, (100%/3)2, 110%/1 17:074:074 DAY 2 1) Power Snatch: (60%/3)2, (70%/2)3, 80%/1 13:013 2) Clean & Jerk: (70%/3+1)2 (80%/2+1)2, (90%/1+1)2, 100%/1+1 20:033 3) Back Squat: (60%/4)2, (70%/3)2, (80%/3)2 20:053 4) Good Morning: (X/8)4 32:085:159 DAY 3 AM 1) Snatch: (70%/3)2, (80%/2)3, (90%/1)2 14:014 2) Power Clean: (70%/3)2, 80%/2, (90%/1)2 10:024 3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:048 4) Good Morning: (X/8)4 32:080 PM 5) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)3 18:098 6) Clean Extension: 70%/4, 80%/5, 90%/4 13:111:270 DAY 4 Active Rest DAY 5 1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:016 2) Clean & Jerk: (70%/3+1)3, (80%/2+1)2, (90%/2+1)2 24:040 3) Jerk: 80%/3, 90%/2, 100%/1 06:046 4) Snatch Extension: 60%/4, 80%/3, 90%/2 09:055 5) Back Squat: 70%/4, 80%/4, 90%/3, (100%/2)1, 110%/2 15:070:340 DAY 6 1) Press: 60%/5, (70%/4)2, 80%/2 15:015 2) Hang Snatch: (70%/3)2, (80%/2)2, (90%/2)2 14:029 3) Hang Clean: (70%/2)2, (80%/2)2, (90%/2)2 12:041
Soviet 8 Week Training Program 8 WEEK 7 DAY 1 AM 1) Snatch: (70%/3)3, (80%/2)2, (90%/1)2 15:015 2) Clean & Jerk: (70%/2+1)3, (80%/2+1)2, (90/1+1)2, (100%/1+1)2 14:029 3) Jerk: 70%/2, 80%/2, 90%/2, 100%/2 08:037 PM 4) Front Squat: (70%/3)3, (80%/3)2, (90%/3)2 21:058 5) Snatch Extension: 60%/3, 70%/3, 80%/3, 90%/2 11:069 6) Good Morning: (X/804 32:101 DAY 2 1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:016 2) Power Clean: (605/3)2, (70%/3)2, (80%/2)2 16:032 3) Clean Extension: (80%/3)3, 90%/3, (100%/2)2 16:048 4) Back Squat: 70%/3, (80%/3)2, 90%/3 12:060 5) Press: 60%/3, (70%/3)2 09:069:170 DAY 3 Active Rest DAY 4 AM 1) Snatch: (70%/2)2, (80%/2)2, 90%/1 09:009 2) Clean & Jerk: (70%/2+1)3, (80%/2+1)3, (90%/1+1)2 23:032 3) Jerk: 70%/3, 80%/2, (90%/1)2 07:039 PM 4) Back Squat: 70%/3, (80%/2)2, (90%/2)3 13:052 5) Snatch Extension: 60%/4, (70%/3)2, (80%/3)2 16:068 6) Good Morning: (X/8)4 32:100:270 DAY 5 1) Hang Snatch: 60%/3, (70%/2)2, (80%/2)2, (90%/1)2 13:013 2) Clean & Jerk: 60%/3+1, (70%/2+1)2, (80%/2+1)2 16:029 3) Clean Extension: 70%/3, (80%/3)2, (90%/3)2 15:044 4) Back Squat: (70%/3)2, (80%/3)2, (90%/3)2 18:062 5) Press: (70%/3)2 06:068:338 Soviet 8 Week Training Progra
12-05-2012, 10:20 AM
SkyIsTheLimit Senior Member
#2 Join Date: May 2011 Location: Kansas Posts: 311
WEEK 8 DAY 1 1) Power Snatch: 60%/3, 70%/3, 80%/2, 90%/1 09:009 2) Power Clean: 60%/3, 70%/3, 80%/2, 90%/2 10:019 3) Snatch Extension: 60%/2, 70%/2, 80%/2, 90%/2 08:027 4) Clean Extension: (60%/3)2, (70%/2)2, (80%/2)2, 90%/2 16:043 5) Front Squat: (70%/3)2, 80%/3, 90%/3 12:055:055 DAY 2 Active Rest DAY 3 1) Snatch: (60%/3)2, (70%/2)2, (80%/2)2 14:014 2) Clean & Jerk: (60%/3+1)2, (70%/2+1)2, (80%/2+1)2 20:034 3) Clean Extension: 60%/3, 70%/3, 80%/2 08:042 4) Back Squat: 60%/3, 70%/3, (80%/2)2 10:052:107 DAY 4 Active Rest DAY 5 1) Power Snatch: (50%/3)2, (60%/3)2 12:012 2) Power Clean: (50%/3)2, (70%/3)2 12:024 3) Snatch Extension: (60%/2)2, (70%/2)2 08:032 4) Jumping Back Squat: (50%/4)3 12:044:151 DAY 6 Rest DAY 7 Rest DAY 8 Competition
Has anyone tried this program before? Results that you had or concerns? Also I plan on doing 115% backsquat to my projected clean and jerk. 135% is the reccomended but there is just no way that I could do that... Also I am a 56 kg lifter so I think my squat might be lower in ratio of squat and clean and jerk compared to a big russian?
12-05-2012, 03:40 PM
azolylifter Senior Member
What to the numbers mean after the lift??
#3 Join Date: May 2011 Location: Goodyear, AZ Posts: 2,893
