TRAINING WEEK #5
Last week the load was reduced "artificially"
to get to the new WEEK #5 with the new thrust and new desire to contiue trainings.
That's why WEEK #4 was "unloading".
Starting from the WEEK #5 we input the competitive model into our program,
and exercises #2 and #3 will e closer to "classic".
The intensity increases.
The volume stays the same.
But the volume is still with big kilos.
Watch all these things in this video.
We start the new training project #TOROKHTIY_GANG.
The 8-week project, 3 basic
Monday, Wednesday, and Friday
and two additional trainings (Tuesday, Thursday), for those who train more than 3 times per week.
Each week will go with a video-instructions and an indication of the "control" exercise .
which you can record and upload into the Internet with a hashtag #TOROKHTIY_GANG and text Look at my technique @TOROKHTIY
I'll try to respond to every video.
HERE WE GO!
Exercise #1: HYPEREXTENSION.
We add lateral to the straight back extension.
You can also add rotation.
I didn't give this exercise from the very beginning
because I was worried that someone may do something wrong
and get injured.
EXERCISE #2: MUSCLE SNATCH.
Try to pull slowly up to the knees
and add speed after the knees.
Muscle snatch…and into squat.
You can even sit a bit longer in the squat in the last set.
Squat…sit…feel where you are…
Because when you'll sit in the squat with big weights
First of all, you need to feel comfortable.
And it is worked out with small weight.
End we get to the next…"control"…exercise…CLEAN&JERK.
TRAINING #2 also consists of 4 exercises.
The first exercise is HYPEREXTENSION. I have already shown it.
So, I'll skip it now.
Next exercise…exercise #2
HANG SNATCH
I remind you - this exercise is performed in straps.
Since the % written in the program is small -60%-70%
I'd like to ask you
to do the following model.
Try to lower down as slowly as possible
and straighten up as slowly as possible.
Sit in the squat.
Feel it.
If you feel something is pressing
and you don't feel comfortable in the squat
it is necessary to pay attention to this point
and try to fix it.
Because if you don't feel comfortale in the squat with small weight
you'll don't feel comfortable with big weight.
It should be worked out.
EXERCISE #3: PUSH PRESS.
Many men, many minds.
Some people say it's a useful exercise.
Some people have an opposite opinion.
I'd say that
I've used this exercise during all my sports career.
And I consider it helped me a lot.
That's why I use it.
This model is good to work out the model of interaction between your arms and legs.
You do the dip with your legs
and trasfer energy to your arms.
And arms just finilize.
Do the dip slowly.
And fix the barbell behind the head.
And now the most common mistake in the Internet.
In this case…of course…
such model of the exercise
would be not so good
because the model with "the barbell in front of you" is worked out.
ALWAYS try to fix the barbell behind your head.
EXERCISE #4 in this training
FRONT SQUAT
AS I've already told before: I advice to do this exercise in straps.
As least with small weight.
Small…warm-up…weight…
The barbell is on your shoulders.
Pull your shoulders up .
Elbows are folded up.
Pull your pelvis back.
With the same model…with the same angle…
we should catch the barbell when doing the CLEAN.
Shoulders - forward. Pelvis - back.
And we should hold the barbell in the same way when we do the JERK.
With the help of this exercise we work out the angle and the incline
we use in the CLEAN&JERK.
And we move to the TRAINING #3.
TRAINING #3 consists of 4 exercises.
Exercise #1: HYPEREXTENSION.
But we go right to the EXERCISE #2
SNATCH
I advice you to perform this exercise in straps this time too.
To "punch" the result.
Basically the result is usually "punched" with straps.
And closer to the competition - you don't use straps
and you perform the exercise with your grip. With your grip strength.
This is the "control" exercise this week.
And you can upload your video into the INSTAGRAM.
Do a good warm-up.
With a small weight, 30-40 kg, 4-5 sets.
And then take more.
Keep the angles when straightening up, when you pull.
Don't forget to jump up and throw your legs to the sides.
When warming-up with the small weight
do a stop in the bottom for 2-3 seconds.
Find the position, stretch.
Prepare your squat to the big weight.
EXERCISE #3: SNATCH PULL.
After we've done the SNATCH 90%-95%
We finilize it with the SNATCH PULL.
That's why I wrote 2-3 sets.
The number off sets in the SNATCH PULL depends
on the number of sets with the maximum weight in the SHATCH.
A very common mistake when an athlete…especially a beginner…
after seing this very moment in the Internet
when the barbell flies up after the second pull
tries to do it with his hands only.
That's a mistake.
Try to pull the barbell to that height
which it will fly up to.
Don't include hands "unnaturally".
Exerything is done due to the speed, and which is gained with straightening up and the second pull.
EXERCISE #4: BACK SQUAT
I try to give squats as less as possible
no to…load the legs…
to train legs with the "classic" exercises
CLEAN, for example
That's why
My main objective is to realize your abilities
which where accumulated during long months…years…of training.
Because the common problem of beginner athletes and
those who train for 1-2 years already
is REALIZATION.
Because they squat big, pull big
And the "classic" exercises are a bit lame.
That's why squats in my program play a secondary role.
And we do it
with a less number of sets than it should be done.
But you can always add if you have such a desire.
No one stops you from doing that.
That's it, TRAINING WEEK #5 is done.
Now a few words about the "control" exercises and those moments that should be taken into account.
"CONTROL" exercises.
I remind you that this week we have two "control" exercises:
The first one is in the TRAINING #1: CLEAN&JERK.
And the "control" exercise #2 is
SNATCH which we have in the TRAINING #3.
You can record a video and upload it into the INSTAGRAM
with a hashtag #TOROKHTIY_GANG
Here are those athletes who have already done that
I tried to answer all of them.
Maybe it's not always so..immidiately, but I try to pay attention to every video.
You can also follow Justin Forte, who works out according to my program.
And he is also preparing to the competition which will be heldon June, 25.
He has INSTAGRAM, Youtube and his blog.
Therefore, follow, subscribe;)
Cheers)) Bye!