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Russian Squat Routine

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The main characteristic of this program which clearly distinguishes it from powerlifting is that unlike Olympic lifting training, the legs are not even involved in one lift (the bench press) and only for a short range of motion in the other (the deadlift). Conversely, legs are heavily involved in the lifting in both the snatch and the clean and jerk. So, any specialized loading for the legs in Olympic lifting has to take into consideration the overall loading on the legs from the other exercises and the potential negative effect the hard leg work from squatting would have on the performance of the main exercises (the snatch and the clean and jerk).

 

 

 

Is a specialized squat routine necessary for Olympic lifters?

 

 

Training the squat is going to have the greatest effect on the recovery phase of both the snatch and the clean. Since the weight in the snatch is usually about 80% of the clean, the lifter's leg strength in this segment is usually more than sufficient to complete the recovery. So, it is in the clean, where the lifter has to stand with a very heavy weight, that the leg strength that is developed by squatting is critical. 

 

 

Therefore, it is a logical assumption that if one has difficulty recovering from the clean, more squatting is needed. The attraction of this particular Russian program to the western mind is that, one, it appears to address the issue of a difficult recovery in the clean; two, it conforms to the western notion of gradual change (in this case improvement in strength) will be the inevitable result of a uniform, gradual and progressive increase in the training load over a specific time frame.

 

 

 

 

The basic idea behind this type of program is that each increase in the number of repetitions per set (from 6 sets of 2 to six sets of six) is appropriate; the body is ready and needs this increase in order for the muscles to respond. The notion that the body's response to training may take the form of a "Punctuated Equilibrium" is not even considered.

 

 

 

Two reasons come to mind one should forego employing this "routine":

  1. Squats alone do not address the technique of the clean. Technique has a significant effect on the bio - mechanical efficiency of the clean and consequently the effort required of the recovery phase.
  2. The legs generate the most productive power in weightlifting (or for that matter in most of athletics) over a relatively small range of motion at the knee, hip and ankle joints. The hamstring muscles (within that relatively small range of motion at the knee, ankle and hip, where the lifter generates the greatest forces on the barbell) are not strengthened by squatting.

 

 

Russian Squat Routine as a specialised squat routine to improve leg strength. A high volume of squats performed both heavy and frequently with progressive loading result in an improvement of squat 1rm

 

 

 

 

 

it's a 6 weeks cycle, and there it is

 

complete your RM in the space and you ll see the weights you should lift the next six weeks

 

 

http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html

 

 

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Any kind of writeup or way to make this post meaningful for everyone?

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Any kind of writeup or way to make this post meaningful for everyone?

 

i edited it

 

 

couldn't post properly sooner

weird

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