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Old Forum VF on The Swing and Get Up

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Assistance Exercises

Leg:

-Jump squat with barbell. Rachinskiy advises 1x50-150 (can use kb for high reps)

-Squat with barbell. Usually 4x8 heavy or maybe 1x50+ (can be pistols too)

-kb front squat, up to 6x20 with short rests

-Ginko’s squat recommendations:

4-6x5-10 @ 60-90% 1RM, 2.00-4.00 rest for power

3-4x10-20 @ 40-60% 1RM, 1.00-2.00 rest for power endurance

1-3x100 @ 10-25% 1RM, rest 1.00 for endurance

3-8x50-100 @ 25-80% 1RM, rest 1.00-5.00 for special endurance (like intervals-most important).

Lockout:

-Jerk static holds, 10s in rack and 10s in overhead of each rep, 1x3.00-5.00 (Rudnev)

-OAJ, 1x50-100, add weight when higher reps are reached (Rachinskiy)

-Heavy OAJ, 1x1.00-2.00/hand (Fedorenko)

-Barbell or kb overhead holds for time. Aim for 1x30s-60s with competition bells.

-Tricep and shoulder work, like dips or bb presses 4x8-12, or kb presses 3-6x20 for endurance.

Low back:

-Two hand kb swing 1x50-150 (low back endurance without taxing grip)

-Double kb swings 1-3x1.00-2.00

-Hyperextensions 1x50+

-Good morning (kb behind head) high reps (up to 100)—Ginko

-bb deadlifts 1x100-300—Rachinskiy

Grip:

-Snatches with gloves, light weight, fast pace, 1.00-3.00/hand (can do at end of main session)

-Snatch with extra swing between reps (Rudnev)

-One arm swing for high reps, 1x50-100

-One arm swing, use heavy bell for 1-2x1.00/hand, about waist height—Fedorenko

-Pullups on thick bars or with low RPM (5-6 reps/min hanging whole time)—Egorov

 

 
 
Fedorenko Program

-Timed sets done 3-5 times/week. No less than 5 minute sets for jerk/snatch, build time or RPMs. Use one arm jerk, swing, jump squat for assistance in sets of 1.00-3.00

 

EDT (jerk)

10 reps x 10 sets
12 x 8
16 x 6
20 x 5
25 x 4
30 x 3
50 x 2
? x 1

-Train 2-3x/week, aim to achieve each level in 2 weeks. Alternate between light/medium/heavy sessions, and manipulate snatch and assistance training intensity and volume to move forwards.

 

Rudnev EDT (jerk)

10x1.00

8x1.15

6x1.40

5x2.00

4x2.30

3x3.20

2x5.00

1x10

-Always 60s rest. Maybe take smaller time jumps on some levels… this is designed for jerk. Same advice as above ^ regarding snatch volume and assistance.

 

‘Density’ EDT (jerk)

1. 17 sets of 3, liberal rest between sets
2. 17 sets of 3, rest 1 min
3. 14 sets of 4, rest 1-2 min
4. 10 sets of 5
5. 8 sets of 6
6. 7 sets of 7 reps
7. 6 sets of 8
8. 5 sets of 10
9. 3 sets of 15
10. 3 sets of 20
11. 2 sets of 25
12. I set of 30, then 35, 40, etc.

 

RTK Program ladders (jerk)

2-4-6, work up to 5 ladders (60 reps)

2-4-6-8 x5, 100 total

2-4-6-8-10 x5, 150 total

 

‘General endurance’ program (snatch)

Heavy day 5 sets/hand, low (~20) reps

Moderate day 8 sets/hand, light weight, higher reps

Light day snatch w/ extra swing or something else

 

‘Special Endurance’ program (snatch)

-3 times per week M/L/H

Medium: heavy weight 3.00 or moderate weight 4.00, snatch or half snatch w/ hand switch to failure

Light: moderate weight working on technique 3.00, or light weight 10-20.00

Heavy: 5.00/hand with moderate (comp) weight, or drop set, or long set w/ 2 switches

 

‘Ukranian’ program (snatch)

-Train snatch and jerk on different days.

-Do 4-5 workouts with short sets: 5x1.00/hand, 4x1.20, 3x1.40. All a set RPM with 60s rest in between.

-Then, do 2-3 workouts with one long timed set going for PRs.

-Assistance: pullups @6RPM, light snatches with gloves @high RPM, aim for 2.30/hand.
 
More programs:

Barbakova ladder (variety for one bell work, any lift)

10/10, rest 30s

11/11, rest 35s

12/12, rest 40s

….20/20, rest 80s

 

Ilika workout (variety)

10 double snatches, 10 double cleans, 10 double swings

10 jerks, 10 alternate press, 10 pushups

L-sit hold on bells

 

Rachinskiy ‘kb jogging'

Take one light bell, lift for 30 minutes straight set. Change movement patterns often, don’t over fatigue any one part.

 

‘Heavy’ program for new bells (preparatory)

Jerks, cleans, LC each 5x5, 25 swings (for time), follow with OH or rack holds and/or high rep assistance.

 

 

One bell density program (preparatory)

Level 1 1 minute each hand rest 2 minutes

1 minute each hand rest 1.30
Level 2 1 minute each hand rest 1 minute
Level 3 1:30 each hand rest 2 minutes

1.30 each hand rest 1.30
Level 4 1:30 each hand rest 1 minute
Level 5 2:00 each hand rest 2 minutes

2.00 each hand rest 1.30
Level 6 2:00 each hand rest 1 minute
Level 7 2:30 each hand rest 2 minutes

2.30 each hand rest 1.30
Level 8 2:30 each hand rest 1 minute
Level 9 3:00 each hand rest 2 minute

3.00 each hand rest 1.30
Level 10 3:00 each hand rest 1 minute
Level 11 3:00 each hand rest 30 seconds
-3 exercises 1 or 2 times through the program, rest times are between exercises

-RPMs: OAJ 4-16, SN 10-16, OALC 4-10, SW 20-40

 

Voropaev circuit (variety/preparatory)

1. Snatch x30-40% max /arm

2. Pushups

3. Double clean 1x5-10

4. Double press 1x5-10

5. Pullups/rope climbs

6. Double jerk, 50-60% max

7. Hanging leg raise

-Repeat 2 to 3 times

-For GPP, do 3x weekly

 

Rudnev Circuit #1 (variety/preparatory)

Pullups x15-20

Finger curl x20-30

Deadlift x20-30 (w/ light weight, 50kg or so)

Unilateral squat 20-30/leg

Hanging leg raise x20-30

Hyperextension x20-30

 

Valery Fedorenko's own competition program (supposedly):

AM: 25min rowing, 32kg snatch 1x8.00, swings x5 sets, OAJ and jump squat

PM: Jerks 2x32kg 1x7.00, 3x5.00, OAJ and jump squat

 

 

 

 

 

 

Rudnev Circuit #2 (variety/preparatory)

Hyperextension w/ light weight

Alternate kb press (16kg)

Two hand swing (32kg)

Finger curls

Deadlift (light, ~50kg)

Hanging leg raise

Squats (~50kg)

Step-ups with 20kg

Jump rope

-One minute each

 
 
Rudnev on Snatch with sample linear cycle:

Form
-From top, with right hand through handle, lift right heel and extend torso.
-Lean back, flex arm, open hand (look at palm), get bell close to body
-Bell falls, elbow extends, lean back to prevent arm slack at bottom
-At bottom, forearms connects to abs and arm is straight, let bell ‘fold me over’ to straight legs position
-Bell reverses direction, re-bend knees, begin moving bell to vertical path
-Maintain wrist contact to low abs, extend right ankle to give bell a ‘hip bump’
-Lean back and extend as bell travels up, maintain arm connection to torso as long as possible
-When arm comes loose, wedge arm in by bringing bell from fingers to heel of palm overhead
Training of snatch
-Legs, low back, traps, and obliques especially important. Train in straight sets or circuits.
-Finger flexors most important. Train with finger curls, bar hangs or gloves snatches (most effective).
 Train one hand snatch 3 times per week. Two sessions with jerk, once separately.
 Monday snatch/jerk, Wednesday snatch/jerk, Friday jerk, Saturday snatch.
 Load in this weekly microcycle increases from workouts 1-3.
Example cycle
-70kg athlete, 14 weeks, best snatch result 24kg/50 per hand/6 minutes
Week 1:
Mon-18kg/40 reps per hand/4.00 (2 minutes each hand), 12kg/80-80/8.00
Wed-18kg/60-60/6.00, 12kg/100-100/10.00
Sat-16kg/100-100/10.00
Week 2:
Mon-18kg/40-40/4.00, 12kg/100-100/10.00
Wed-18kg/50-50/8.00 with additional swing, 12kg/100-100/10.00
Sat-16kg/115-115/12.00
Week 3:
Mon-20kg/40-40/4.00, 14kg/80-80/8.00
Wed-20kg/60-60/6.00, 14kg/100-100/10.00
Sat-16kg/130-130/14.00
Week 4:
Mon-20kg/40-40/4.00, 14kg/100-100/10.00
Wed-20kg/50-50/8.00 with additional swing, 14kg/100-100/10.00
Sat-16kg/150-150/16.00
Week 5:
Mon-22kg/35-35/3.30, 16kg/75-75/8.00
Wed-20kg/54-54/6.00, 16kg/100-100/10.00
Sat-24kg/20-20/1.00 x5 sets
Week 6:
Mon-22kg/35-35/3.30, 16kg/100-100/10.00
Wed-22kg/40-40/7.00 with extra swing, 16kg/100-100/10.00
Week 7:
Mon-22kg/35-35/3.30, 12kg/max/10.00 with cloth glove
Wed-24kg/50-50/5.30, 12kg/10.00 with glove
Sat-24kg/25-25/1.15 x4 sets
Week 8:
Mon-24kg/32-32/3.30, 12kg/10.00 with glove
Wed-24kg/40-40/7.00 with extra swing, 12kg/10.00 with glove
Sat-20kg/110-110/12.00
Week 9:
Mon-26kg/27-27/3.00, 14kg/10.00 with glove
Wed-26kg/40-40/5.00, 14kg/10.00 wit glove
Sat-24kg/32-32/1.40 x3 sets
Week 10:
Mon-26kg/27-27/3.00, 14kg/10.00 with glove
Wed-26kg/33-33/6.00 with extra swing, 14kg/10.00 with glove
Sat-22kg/85-85/10.00
Week 11:
Mon-28kg/27-27/3.00, 16kg/10.00 with glove
Wed-28kg/40-42/5.00, 16kg/10.00 with glove
Sat-24kg/45-45/2.30 x2 sets
Week 12
Mon-28kg/27-27/3.00, 16kg/10.00 with glove
Wed-28kg/33-33/6.00 with extra swing, 16kg/10.00 with glove
Sat-24kg/66-66/8.00
Week 13:
Mon-22kg/25-25, 24kg/25-25, no time limit
Wed-24kg/40-40/4.00, 20kg/50-50/5.00
Sat-24kg/50-50/5.00
Week 14:
Mon-22kg/25-25, 24kg/25-25, no time limit
Wed-24kg/39-39/6.00 with extra swing
Sat-24kg/80-85/10.00
Notes on Cycle
 Record is 24kg/60-60/6.00 before and 24kg/80-85/10.00 after.
 On Monday, snatches go from 18-28 in 2kg jumps every 2 weeks. Last 2 week taper back to 22s.
 On wed, mostly the same but with extra swing on 1st set every other week, and longer sets.
 Back-off set on Wednesday starts using gloves exclusively, halfway through the cycle.
 Saturday, first 4 weeks incorporate 1 long set with 16s.
 Then, alternate with 24kg at fast pace for several sets with 20-22kg in one long set.
 
Again, I hope it's okay with the admins that I posted all that; and that it sparks some ideas/conversation or at least helps with knowledge about GS. I am not a GS lifter myself, though I would like to try it at some point--but I do enjoy thoroughly researching strength athletics and their training.

Oh, and apologies about the formatting, cutting/pasting from my word docs to the forum got a bit screwy.
 
Journeyman, this is really great stuff, especially the notes on snatch form from Rudnev; got anything on jerk?

Also, might I humbly suggest you repost this in it's own thread with GS in the title, for future archiving and searching?  That way we could have a GS technique and routine thread that people can keep adding to.  Just a thought, really appreciate you making this available.
 
This is the best post that has been put on the StrongFirst forum.  I'm not a GS guy, but the notes are fascinating and the best part is the civility of everyone involved.   We haven't gone back to the bowels of  the Hardstyle vs. GS argument.  Great job everyone
 
Agree Brian. Of course Pavel's own attitude has never been anything other than "they do their thing, we do theirs." It's good to see everyone following that lead.

As I've said, I'm going to meet and learn from Rudnev at the end of February.

Rob
 
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