TRAINING WEEK #3.
I see the growing interest to the PROGRAM in the social networks
that's why I'd like to explain what we are doing
and what we were doing last two weeks.
First two weeks were "opening".
Since all the athletes have diferent training level.
Not every person is ready for that load I could give at the very beginning.
That is the reason why I decided to do the first two weeks "opening".
Starting from the WEEK #3 we increase the intensity.
The load will be increased gradually.
You'll have time for recovery on WEEK #4, because
WEEK #4 will be "unloading".
This week…WEEK #3
consists of 3 basic and 2 additional trainings
every training consists of 4 exercises
Now I'll review every training seperately.
I'll tell what we're going to do and what we'll focus at.
We start the new training project #TOROKHTIY_GANG.
The 8-week project
3 basic trainings each week
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!
TRAINING #1 consists of 4 exercises
EXERCISE #1: HYPEREXTENSION.
Try to stop for 2-3 seconds when you get ully extended.
and compare this way of doing HYPEREXTENSION
and the way you did it before
At least…I feel my back works better if I do it this way.
EXERCISE #2: CLEAN
I've noticed many athletes throw the barbell from above
when performing this exercise.
Therefore, try to control the barbell.
The closer to the body it goes - the better.
And snap it up when catching.
The way it is often performed. Have a look.
It's even hard to show.
The way it should be performed.
The barbell should be as close to the body as possible.
And the second most common mistake is
athletes often hold the barbell on the fingers.
and sometimes fingers even slip off.
That's why try to hold the bar with your hand.
With the full grip.
EXERCISE #3: CLEAN PULL.
This exercise is still permormed with straps.
Because the "working" weight is haevier.
Then those we have in "classic" exercises.
So, to save our arms and calluses
and unload the forearms
we use straps.
This exercise
athletes usually perform right..more or less…
so, I won't focus your attention at this exercise.
We move to the next exercise: FRONT SQUAT.
EXERCISE #4 - the last exercise in this training.
FRONT SQUAT
I use straps in this exercise too.
I advise you to do that too
to stretch arms better and prepare them for
the FRONT SQUAT.
In comparison with the BACK SQUAT
this exercise is performed with smaller %, smaller kg.
Because I think that the main purpose of doing this exercise is
to do it RIGHT.
Not the way it is usually done with heavy weight.
The back should be straight.
I'll show one set with the WRONG technique…
A very commo mistake when athletes squat..
this way
and bend their back.
RIGHT
We bring our shoulders up
the barbell is on your shoulders
pull the pelvis back.
The more detailed review of this exercise is at the Youtube channel
the full tutorial.
Watch. Mayve you'll find something interesting for yourself.
Training #1 is done. And we move to the TRAINING #2.
Training #2 starts still…with GOOD MORNINGS.
But GOOD MORNINGS with the barbell…
…from the racks…
Lower down slowly…
streighten up quickly..
It's important to bend your knees.
Not to get this…
When your knees are straight and you do the movement with your back only.
Othewise, all the load goes to your lower back.
Bed your knees and push your knees out to the sides.
…again…
We don't do this exercise with heavy weights.
…to make it clear…I do this exercise with the weight…up to 70 kg….
Understand your capabilities.
And take the load according to this.
EXERCISE #2: SNATCH + HANG SNATCH
First set - from the platform.
And the following - "HANG".
Everyone has his own notion of "hang"
For me it's when the barbell is below the knees
Approximitely in that place we start
when we perform it from the platform.
2-3 cm above tha platform
For some of you it's right "below the knees" level.
Lower down…
I'd like to pay your attention to fixation.
Do the way I did
after the last lift
a 2-3 seconds stop in the full squat.
To feel your position.
If the barbell will go forward
You will understand what mistake you are doing.
If …backward…you will also control it.
Do..do a 2-3 seconds stop in the bottom position.
At least durig the warm-up.
When you'll have a heavier weight - you don't have to do that.
We move to the next exercise.
EXERCISE #3: SNATCH PULL.
When…performing this exercise
try to keep the angle of inclination
Do it.
Try to cover the barbell with your shoulders always.
A common mistake when athletes do the following…
Thus, they move backwards from the barbell
the center of gravity is shifted to the toe
thus, loosing the support.
Which affects on lifting heavy weights.
EXERCISE #4 in this training
BACK SQUAT
I don't think this exercise you'll have difficulties in this exercise.
One thing I'd like to say
I try to alternate the load in both: BACK SQUAT and FRONT SQUAT.
Sometimes we'll do this exercise 4×4
sometimes 3 reps
sometimes even 1 rep
Try to follow the program I have written.
I have a certain variability in the load.
And I know what we'll have later.
Try to avoid improvisation.
And remember that in the Olympic weightlifting
the most important thing is..not strength...
..but the technique in performing the exercises.
So…work on your technique MORE!
And we'll improve the strength exercises..with time.
TRANING #3
Consists of 4 exercises.
The first one is HYPEREXTENSION
I've already shown it in this video.
Therefore, we get to the EXERCISE #2
CLEAN+FRONT SQUAT+JERK
This is the "control" exercise this week.
You can record a video and upload it into the INSTAGRAM.
I'll tell you..it will be hard.
You'll …suffocate…
But you need to endure.
Because it's the "basic" period.
I will use this exercise very often.
To accelerate.
When performing this exercise
I wote that each weight will be followed by the two sets
To work on the technique, work on the movement, and get used to the weight.
Try not to overstate
and not to reduce the number of sets.
If you feel it's hard - take a bit smaller weight
but the number of sets should be according to the previous weight
So, CLEAN+FRONT SQUAT+JERK
We try to hold the barbell as close to the body as possible.
Stand…respire..
FRONT SQUAT
take a breath
1+1+1 will be for the last %, of course
2+2+2 before that
Keep good breathing.
And we move to the EXERCISE #3
CLEAN PULL
We'll "finish" this week with this exercise.
We'll have within 100%
Therefore, use straps to save your arms.
Tre not to overstate the CLEAN PULL
And do the % given in the program I wrote.
Because in a week
% will be much more interesting
and you'll have a chance to lift good kilos.
We move to the EXERCISE
jumps (on a box/buck)
So..jumps..on a box or on a buck…
from the full squat
Full squat…
Come as close as you can to the box/buck you are going to jump on
and jump up without swinging.
Train the "explosive" skills.
That's it
TRAINING #3 is done.
Now I'll tell you briefly about the "control" exercises.
And I'll be waiting for your video in the INSTAGRAM. Bye!
So, we have to "control" exercises this week.
The first one is SNATCH + HANG SNATCH.
Which is in the TRAINING #2.
And the second one is CLEAN + FRONT SQUAT + JERK.
This exercise is in the TRAINING #3.
I remind you that you can take a video with the "control" exercises and upload it into the INSTAGRAM
with a hashtag #TOROKHTIY_GANG and text Look my technique Torokhtiy
I'll try to watch every video
And give recommendations, which depends on the mistakes done by the athlete.
I also remind you about Justin Forte, who follows my program
and prepares to the competitions.
He hosts the forum, you can see the links in the description to this video.
You can follow his results
He writes about all his "likes" and "deslikes".
You can also ask questions at this forum.
I'll try to answer all the question together with Justin.
Therefore, TRAIN TOGETHER -TRAIN RIGHT.
See you next week. Bye!