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.
Let's go!
So. TRAINING WEEK #1
WEEK#1 and WEEK#2 will be "opening".
Therefore, the main focus will be put on auxiliary exercises
and the intensity must not exceed 70%.
I ask you again: don't overstate kilos written in the program.
But, if you really want to - you can make a couple of additional reps.
It will be much better than to put more weight.
We start with exercise #1.
The first exercise is: HYPEREXTENSION.
I will ask you to do it without weight during the next two weeks.
Or with weight, but not more than 20 kg.
8-10 reps, 3-4 sets.
Do this exercise very slowly.
We all have different training level,
that's why
in WEEK #1 and WEEK #2 I focused attention on general preparation.
to strengthen the muscular system and prepare the body to heavy loads.
EXERCISE #2: MUSCLE SNATCH+SQUAT.
This exercise should be done with a full squat.
when doing the squat - do a pause for 2 seconds.
One, two…
The barbell should move as close as possible to your body.
And…the movement should be …flowing…Your movement shouldn't be hoick.
For the exercise #3 we'll need straps.
Because, we'll have SNATCH PULL+HANG SNATCH.
1 rep for the SNATCH PULL
and 2- HANG SNATCH
And again…I ask you - don't overstate kilos and %.
Work in the necessarry zone to work on
the endurance and prepare the body.
Move to the last exercise #4.
EXERCISE #4.
It consists of two movements: squats on the chest and jerk from the chest.
1 squat
don't forget about fixation for 2 seconds over the head
This exercise is very good to use during the "preparatory" period
because it helps to develop endurance well.
Which we will redirect to the intensity later.
And we move to the next exercise.
TRAINING #2 consists of 4 exercises.
The first exercise: "GOOD MORNING".
As all the athletes have different training level
..and best kilos in this exercise
I suggest you to choose the kilos on your own (according to your training level).
Have a look at the correct way of performing this exercise.
And incline as low as possible.
stop, and straighten up.
Lower down slowly,
pause, straighten up.
These "good mornings" are a bit harder than those you may got used to (which are not so deep)...
Thus, I advice you to put smaller weight than that you 've got used to work with when performing usual "good mornings".
EXERCISE #2: HANG CLEAN.
We use straps in this exercise too.
Pull. Straighten up.
Go down on a full foot slowly.
Go down slowly…push your knees out to the sides.
During the "preparatory" period
"hang" work in SNATCH, and in CLEAN&JERK as well..is VERY important.
In my humble opinion,
this exercise stabilizes your technique automatically.
And if you go down correctly…on a full foot..
your technique will be corrected automatically.
So, EXERCISE #3: PUSH PRESS.
Should be done from RACKS.
And, what is really important: don't forget about the dip. This is the most frequent mistake.
Now I'll show 1 rep - incorrect way to perform this exercise. And 2 reps - correct.
We have to sit on the full foot and accelerate the barbell by our legs.
and, of course, don't forget about fixation of the barbell over your head for 2-seconds
You'll need it when working with big weight at the competitions.
When you'll be waiting for the command "drop".
EXERCISE #4: CLEAN PULL.
Performed in straps also.
Many people ask how to perform it correctly: with getting on the toes or without getting on the toes?
Initially, you need to learn to do it without getting on the toes.
And when you learn the way to perform it correctly - try getting on the toes.
That's why we're learning to do it without getting on the toes.
Make sure that your shoulders cover the barbell when you do the PULL.
I.e., if you
have a look from a side
You have to stand in this projection always.
I.e., don't lean back.
So, look to this particular moment. As the angles
used when working with big weight are trained in PULL.
And we move to the next training.
TRAINING #3
consists of 4 exercises
EXERCISE #1: HYPEREXTENSION. I've already shown this exercise, I think there's no need to repeat it again.
EXERCISE #2: POWER SNATCH.
Push your knees out to the sides.
Tighten your lower back. Keep your arms straight.
This week we use this exercise
to develop speed a bit.
Because there are a lot of auxiliary exercises which
slow your speed.
Such exercises as POWER SNATCH and JUMPS
will liven you up.
EXERCISE #3: SNATCH PULL + HANG SNATCH PULL.
We also use straps in this exercise.
The first lift is performed from the platform, and the next two - from the "hang" position.
Lower down slowly.
I have already talked about getting on the toes in CLEAN&JERK.
It relates to SNATCH PULL also.
We move to the EXERCISE #4, the last one this week.
BACK SQUAT.
During the whole period we will try to accelerate this exercise
up to 105%-110% of your PR.
Squat slowly and stand up quickly.
Push your knees out to the sides.
Move your pelvis back.
Slowly.
We will use the explosive straightening up
to prepare the legs in case we will do CLEAN&JERK or SNATCH
and we'll need to stand up actively.
Now I will tell you about those two additional trainings
that we'll have this week…briefly…
for those who will train more than 3 times per week.
Thus, two additional trainings for those athletes who train more than 3 times a week.
In these trainings the focus is put on working on the technique.
I think you won't have questions in that part.
HYPEREXTENSION. I've already shown this exercise this week.
SNATCH, but perform it slowly.
And with a large number of reps.
THRUSTERS - I think it won't be difficult for you too.
And SNATCH FROM HIP…
I think no difficulties too.
That's why I'll repeat again.
Those who work out more than 3 times per week include these trainings.
And use them between the main trainings on Monday, Wednesday, Friday.
Who has such a desire - you can follow Justin Forte, who works out according to my program.
And every single week he will write his comments about how he spent the training week.
What he liked and what didn't.
He has the whole forum dedicated to this particular topic.
He and I will answer all your questions.
And listen to your comments to correct the following week.
That's it. TRAIN TOGETHER - TRAIN RIGHT.
AND! This week the "control" exercise is POWER SNATCH.
Therefore, you can record it and upload your video into the INSTAGRAM with the indication
#TOROKHTIY_GANG and text Look My Technique Torokhtiy
I will try to respond to every question and write my comments about the technique in the exercises you perform.
LET'S GO!