Russian Strength System by Jack Savage

[brown43]

I know that he has a bad reputation but I am searching for his Russian Strength Training System.

Please let me know if any of you would be interested  in selling if you have the course.

JB

Become a MODERN HERCULES with the









Russian Super Strength System









by training in the EXACT same method that produced Russian and Eastern Block Weight Lifting WORLD CHAMPION after WORLD CHAMPION -designed and perfected by top

Sports Scientists after GENERATIONS of Research and Field Study.









The SECRET is finally out- the PRECISE FORMULA that Eastern Block Strength Scientists invented to empower their athletes to break Scores of World

Records-OLYMPICS AFTER OLYMPICS!









Dear Friend,









Growing up I was often AMAZED watching the Olympic Games as Eastern Block Weight Lifters often broke World Records on their OPENING ATTEMPTS!









Eastern Block Athletes in the 132 and 148 lb weight classes were actually exceeding records set by legends such as Paul Anderson and Doug Hepburn- who weighed

in excess of 300 pounds!









In comparison our top strength athletes were LIGHT YEARS behind!









While the Russian 198 pounder was clean and jerking over 500 pounds and snatching over 400 pounds, western SUPER HEAVY WEIGHTS ( most weighing over 300

pounds) were FAILING at similar weights!









American weightlifters in the 198 pound class were good to clean and jerk 440 and snatch 330.









SHOCKING.









Even MORE shocking : this same saga held true for ALL WEIGHT CLASSES!









Amazingly, Russian and Bulgarian Super Heavy Weights were hosting over 550 pounds in the Clean and Jerk with ease!









HOW COULD THIS BE ?









Americans have FAR SUPERIOR medical and equipment technology. As a matter of fact, Americans were better in every way EXCEPT training methods!









So just HOW did the Eastern Block powers do it?









What they did was to develop a proven SYSTEM that applied to their strength athletes based on sound SCIENTIFIC principles. They tested and retested every

factor involved in strength development: how long should workouts be? , how intense should workouts be?, how much recovery time is needed between training

sessions for BEST gains, etc.









EVERYTHING was tested and retested both in the lab and with the actual athletes OVER AND OVER AGAIN.









As they did this for over a generation a SYSTEM began to emerge.









They discovered that EXACT percentages of each athletes maximum singles were needed to be trained in for max gains; they found out there needed to be an EXACT

number of repetitions for each percentage in each training session; and they discovered how many sets were required for each work out for BEST and FASTEST

gains.









They also discovered how often to train - how many days per week as well as how long the sessions should be- for maximum gains as well as MANY other all

important factors.









This developed into the Russian System for Super Strength and Power Building.









By the athletes training with this novel approach- with exact percentages of maximum lifts with exact number of sets etc- strength gains SKY ROCKETED to levels

never dreamed of!











These gains became consistent- month after month and year after year as the system was perfected!









Check out this AMAZING vid on YouTube showing Athletes that train with the Russian and Eastern Block Super Strength System:









IF you aspire to ULTIMATE Strength, IF you're at a sticking point that won't budge, IF your tired of a hit and miss approach with just modest results,

you OWE IT TO YOURSELF to give the Russian Super Strength System a try!









WHAT KIND OF RESULTS CAN YOU EXPECT:









The Russian Super Strength System is scientifically designed for average strength gains of 5% to 10 % every six weeks. By following the instructions this can

be repeated over and over for MASSIVE power gains over time.









In a few months to a year most trainees will become SUPER Strong!









One American lifter went from 231 in his snatch to 270 lbs and 270 to 325 lbs in his clean and jerk- all in just 14 months!









And THIS is from strength athlete that had tried just about everything under the sun to get stronger and was convinced he had reached his genetic potential for

strength gains.









The Russian Super Strength System showed him just how WRONG he was!









IMAGINE WHAT the Russian Super Strength System will do for YOU!









CONSIDER THE STRANGE CASE OF THE SMALL BARBELL CLUB THAT ADOPTED Russian Super Strength System Methods and applied them to the Sport of Power Lifting:









The Barbell Club is now known to be the home of some of the STRONGEST men in the world. It was originally stared by a longtime competitive powerlifter.









He had trained for years under the standard periodization and progressive overload principles that have been practiced in our country for many years. After

herniating his back, tearing both biceps, and blowing out his knee, he started looking for a more efficient and safe method of training for strength.









What he found after reading and studying various strength programs from the former Soviet Union and Eastern Europe led him to start his Barbell Club.









At this Barbell Club you'll find the following:









36 Members Squat 800+ pounds! (This # has since gone up)









45 Members Bench Press 550+ pounds (This # has also gone up)









8 members Dead Lift 800+ pounds (This # has also gone up)









As you can see....unlike other gyms....this Barbell Club has a larger collection of elite strength athletes then any other gym that I know of IN THE WORLD.

Their entire training regime is geared towards increasing their bench, squat, and deadlift.









Their training program is based on variations of the Russian Super Strength System.













JACK SAVAGE EXPERIMENTS WITH THE Russian Super Strength System









Thru my exclusive contacts I discovered this SYSTEM towards the end of my Power Lifting career and experienced SPECTACULAR gains!











This was done by working out a FRACTION of the time I had been in the past AND with far less intensity s well. Often during the Russian Super Strength System

program I felt that I wasn't training HARD enough. BUT when a the end of every 6 week period it was time to test my strength again I was AMAZED at he sheer

GENIUS of the this superior method !









Personal strength record after personal strength record fell by the wayside!









The MIRACLE of this system is this : The Russian Super Strength System is NOT about training long or hard, but about training for OPTIMAL POSSIBLE GAINS !









SCIENCE triumphs over the out dated method of just training hard and/or long!









It was at this point that I became aware that for more FUNCTIONAL real world strength and fitness I needed to switch to non-barbell related training methods.









I put the Russian Super Strength System on the shelf for a while while I experimented with body weight and other more natural training methods.









I made great progress with the natural training methods but a few years later I decided to try my hand at a strongman competition.









One event being the Log Lift for max weight I dusted off the Russian Super Strength System and applied it to that lift.









Was I SHOCKED once again as I gained a whopping 20 % higher strength level for that movement in just 6 short weeks !









This taught me two things : the natural methods WORK but also the Russian Super Strength System can be applied to other training methods than those just

barbell related.









More experiments followed as I applied the Russian Super Strength System to body weight exercises- IT WORKED!









Perhaps even BETTER than with weight lifting exercises!









AMAZING !









Body Building and the Russian Super Strength System









If you want a bloated ugly "can barely walk in a straight line" look of a modern body builder- THIS COURSE IS NOT FOR YOU!









As your strength levels dramatically improve, the first thing you will notice is your muscle tone and muscle hardness will noticeably improve. This process

will continue week after week till your muscles become like iron chords of SPRING STEEL!









At this point you may start to gain more muscle size, BUT every fraction of an inch gained will be TRULY FUNCTIONAL- not the useless build of a modern body

builder.









You will soon have a body of proportional rippling muscles like that of a great cat on the prowl!









What Russian Sport Scientists Think About Body Building:









The first thing that the Russians teach many of their lifters is that bodybuilding has ruined effective strength training in America and to stop reading

bodybuilding magazines immediately. They will teach you that bodybuilding magazines brain wash lifters.









The Russians teach Americans to concentrate on what they really need to become stronger.









So, unlike bodybuilding that has a goal in mind to train muscular hypertrophy (just making the muscles bigger), the Russian Super Strength System focuses more

on the CNS, the central nervous system.









The central nervous system is the portion of the vertebrate nervous system consisting of the brain and spinal cord. A bodybuilder doesn't really train his

nervous system.









If you ever see a bodybuilder who competes in powerlifting, he is hardly ever as strong as he looks.









Why you might ask? Because he only trains hypertrophy (the muscles) and he hasn't worked his central nervous system. This makes him all show and very

little go.









With the Russian Super Strength System you will gain a fully toned and steel corded power muscled physique along with your amazing strength- ALL GO along with

the show!













How Do You Train with the Russian Super Strength System :









The SYSTEM is set up for a 6 week training cycle training 2 days per week for about 45 min each session. There is then a recovery period of about 3 weeks and

the whole process can be repeated once again for strength gains of 5 % , 10 % or even MORE each time!









Each training session is pre-planed for you with an exact formula of sets, reps, etc all designed around percentages of your max single for each movement.









This is traditionally applied to weight lifting exercises ( this is shown in fine detail in this course ).









BUT I also show you how easy the Russian Super Strength System is to apply to Body Weight Exercises such as the vertical dip, pull ups, and many others as

well!









Most training with the Russian Super Strength System will actually feel that they are not training hard and/or long enough. But those that stick it out for the

full 6 weeks discover the GENIUS of the Russian Super Strength System as they dramatically improve strength levels beyond not only anything they have tried

before but anything they ever thought possible!









Even if you think you have reached your genetic potential for strength and power building- let the Russian Super Strength System SHOCK you as it proves how

very wrong you are!









Here's what you get with the Russian Super Strength System Course :









> In Manual and DVD format I will train you in the Russian Super Strength System Formula in fine detail.









> I show you how this amazing formula applies to weight training exercises such as : Bench Press, Squat, Dead Lift, Leg Press, Power Clean, Snatch, etc.









> Then you will learn how it applies to non weight lifting body weight movements as well : Vertical Dips, Hand Stand Press UPs, Pull Ups, Chin Ups, One Leg

Squats, Muscle Ups. etc









> I even show you how to mix and match your workouts mixing both weight training and body weight exercises.









IF there is a flaw in the system it is this: The Russian Program was originally designed to train several lifts strength training 4 days per week total. The

problem with this format is for those that are actively involved in other strenuous activities ( such as Martial Arts or MAA ) and thus don't have the time

and/or energy to dedicate that much time/energy to Strength training.









PLUS they need to train in a wide variety of strength movements not just a few for competitions.









NO PROBLEM!









> I modified the Russian Super Strength System where you can now train MANY movements together and now instead of 4 times per week you can do it just 3 or

even 2 times per week and STILL make amazing gains!









> I will also show you how to use the Russian Super Strength System Formula to improve both your max singles AND max number of reps you can do!









WOW!









Order NOW to get these Exciting FREE GIFTS:













Free Gift # 1 : Special Report :The Russian " Dr. Strength" Speaks! Sit at the feet of one of the all time great Iron Block Strength and Power

Sport Scientist - the same Genius that INVENTED Plyometrics and was instrumental in the development of Russian Super Strength System- as he reveals training

knowledge BEYOND cutting Edge. Valued at $49 but FREE if you order Russian Super Strength System NOW









Free Gift #2 Percentage Chart - This will be a valuable tool as it does away with the need for a calculator. All you do is look on this chart to see exactly

what weight you use in every set of the Russian Super Strength System Formula. Valued at $19 but FREE if you order Russian Super Strength System NOW









Free Gift #3 Body Weight Exercise Percentage Chart - ANOTHER valuable tool as this will give you what your max single is on any exercise based on how many

repetitions you can do with each movement. This will eliminate a lot of guess work as you implement the Russian Super Strength System to your body weight

exercises as well as weight exercises that you are not sure of your max single number. Valued at $19 but FREE if you order Russian Super Strength System NOW









Free Gift #4 Special Report: Secret Power of the Two Arm Curl This power weight movement is FAR DIFFERENT from any curl you may have done in the past. Also

known as the Olympic Curl, or the Hepburn Curl this "forgotten exercise" builds up not only the arms, but shoulders and even chest and back as well!

Mastering this movement will give you unparalleled upper body POWER! I show you exactly how this forgotten movement is done! Valued at $49 but FREE if you

order Russian Super Strength System NOW.









Free Gift # 5 Russian Recovery Methods- Discover Russian methods to recover quickly from your training sessions and sky rocket your gains! Remember, muscles

actually grow AT REST making this information essential for maximum gains! Your energy levels will dramatically increase as you apply this valuable knowledge.

Valued at $49 but FREE if you order Russian Super Strength System NOW









ORDER the Russian Super Strength System DVD and Manual including all the FREE GIFTS ( valued at OVER $200 ) normally this package sells for $149 but you can

get it for a LIMITED TIME for ONLY $89 plus $8 S/H in the USA or $16 outside the USA.









LIMITED TIME PRE-RELEASE PRICE: ONLY $67 plus $8 S/H in the USA or $16 outside the USA. HURRY- This SHOCKING low price will end soon without notice!









How to Order: There is no Shopping Cart for this product as we want to LIMIT the number of people that get this info to those that REALLY want and NEED it bad!









Order via PayPal by sending funds to [e-mail] and specify what you are ordering or by the mail service by check or money order to Hikuta Enterprises,

PO Box 6095, North Augusta , SC 29861. Make all funds payable to HIKUTA ENTERPRISES and include a note as to what your are ordering.









Your Friend in Strength and Power,









Jack Savage









PS - Order NOW before I come to my senses and yank this Top Secret info off the market FOREVER.









PSS - Order NOW to insure you get all the exciting FREE GIFTS!









PSS- The finishing touches are now being done for this course and the expected shipping date is the first week of November.

[brown43]

I found a book that covers the Russian Strength Training System, as applied to football, but seems versatile enough.

Johnny Parkers Ultimate Weight Training Program Paperback, 1988 published

Brandon Green
4.0 out of 5 stars Even though dated the material is applicable today. Too ...
Reviewed in the United States on March 12, 2015
Verified Purchase

Even though dated the material is applicable today.
Too many people train too intensely and then expect result.
Understanding the CNS and recovery are key.
Johnny Parker has experience applying theory.
This puts his advice a step ahead.
One person found this helpful

Amazon Customer

5.0 out of 5 stars Direct from the NFL Giants Weightroom!

Reviewed in the United States on September 19, 2000
I purchased this book when it first came out (right after the 1986 Giants SuperBowl win). Although the graphics are a bit simplistic (including cover) Coach Parker put his expertise in this book. Coach was one of the first to study power lifting in the former USSR and applied what he learned here. He takes a complex program and breaks it down to a level a reader understands. I am a former SemiPro player who benefitted greatly from these workouts. The first benifit I noticed was how explosive I was off the ball (Def. Lineman). These exercises are olympic style lifts and he modified them for the football player. He trains you up to 80% of your max but leaves you strong and powerful for the game. He accounts for the entire season and has levels for HS, college and Pro. Although this is a football workout, a non football athlete will benifit as well. Although pictures and that Giant team is outdated, the principles to get you in best football shape are not. Highly recommended for High School level and up.
4 people found this helpful
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Amazon Customer
5.0 out of 5 stars Great Sport-Strength Weight Training Guide
Reviewed in the United States on April 20, 1998

After I started this program, I got huge. Helped my overall performance in the martial arts. Good descriptions of sports-strength related lifts. Lists programs for beginner, high school, college, and pro. Also, some good motivational reading.
3 people found this helpfuleb 

Reviews on Amazon

[brown43]

The System: Soviet Periodization Adapted for the American Strength Coach Paperback – October 15, 2018
by Johnny Parker (Author), Al Miller (Author), Rob Panariello (Author), & 2 more

By the same author Johnny Parker, so I bought it. With the first book, I should have a good understanding of how to vary volume and intensity over a six week perioidization cycle.

Amazon overview:

The System.Hall of Fame strength coaches Johnny Parker, Al Miller, and Rob Panariello have spent their entire careers studying, testing, and refining the best practices and methods of Soviet-era sports science into a modern, practical approach to strength and conditioning for long-term athletic development. Their system of scientific programming and coaching produced not only powerful and resilient athletes, but also dominant championship teams spanning over three decades.Their distilled lessons and experiences will teach you:A structured approach to advance a novice athlete to a stronger and more powerful performerWhy simplicity in exercise selection is one key to athletic developmentThe critical training variables that can make or break progressHow planned—not random—variations in training will yield progressive and sustained physical gainsHow to integrate lifting, running, and jumping together to build explosive athletesThis book provides more than just a system of principles for optimal strength and conditioning program design. Rather, it provides an education in both the science and the art of coaching and will help you develop what the authors call the “Eye of the Coach” to ensure continued success for both you and your athletes.

[brown43]

The System: Soviet Periodization Adapted for the American Strength Coach Paperback – October 15, 2018
by Johnny Parker (Author), Al Miller (Author), Rob Panariello (Author), & 2 more

By the same author Johnny Parker, so I bought it. With the first book, I should have a good understanding of how to vary volume and intensity over a six week perioidization cycle.

Amazon overview:

The System.Hall of Fame strength coaches Johnny Parker, Al Miller, and Rob Panariello have spent their entire careers studying, testing, and refining the best practices and methods of Soviet-era sports science into a modern, practical approach to strength and conditioning for long-term athletic development. Their system of scientific programming and coaching produced not only powerful and resilient athletes, but also dominant championship teams spanning over three decades.Their distilled lessons and experiences will teach you:A structured approach to advance a novice athlete to a stronger and more powerful performerWhy simplicity in exercise selection is one key to athletic developmentThe critical training variables that can make or break progressHow planned—not random—variations in training will yield progressive and sustained physical gainsHow to integrate lifting, running, and jumping together to build explosive athletesThis book provides more than just a system of principles for optimal strength and conditioning program design. Rather, it provides an education in both the science and the art of coaching and will help you develop what the authors call the “Eye of the Coach” to ensure continued success for both you and your athletes.

[mrdave100]

Hey brown43, wow haven’t seen you in years. Hope all is well

[brown43]

Hi,

Spent 3 1/2 years in Afghanistan.  Thank you for the acknowledgment.

Found this article on a six week Russian training periodization program.

July 18, 2018 Steve Shaw

6 Week Russian Powerlifting Peaking Program

This peaking program was pulled from an interview that John Abdo had with Russian professor Yuri Verhoshansky conducted in 1989.



The first two weeks are relatively moderate. You might feel as if you're not pushing as hard as you should. Hang tough. Things get challenging very quickly.



At the end of each cycle, you will attempt, and should likely hit, a new one rep max. After each six week cycle you should spend a period of time using a pre-peaking program; one that focuses on a lower degree on intensity (which is weight relative to your one rep max), a reasonable amount of volume, and some hypertrophy work.



This is a peaking program and is not typically run over and over again. Run your pre-peaking program 8-16 weeks before ramping up using this Russian cycle.



Here are a few notes:

Don't overestimate your one rep max for each movement. If you are sure, use a reasonable estimation that may be slightly on the light side.

A note about anabolics. This program was designed before Russian athletes were using steroids, so don't brush it off as something only a drug-using athlete could use.

Each major lift is trained twice per week. For powerlifting, this involves the bench press, squat, and deadlift. The first weekly workout is more moderate, while the second is far more intense.

If you are competing, your week 6 one rep max attempts will occur on competition day.

To turn this into a longer off-season program of 8-10 weeks, you can start peaking one of the lifts on week one, the next lift on week two, and the third lift on week three. Non-6 week peaking workouts will be less intense.

Yuri Verhoshansky recommends resting 4-6 minutes in between sets of major movements.

Total workout time should be limited to 90 minutes per day. Adjust your assistance work as needed. (I present an example workout at the end)

Strength requires a peak. You can't train 100% all the time. The stronger your base, the stronger the peak.

Week 1

Powerlifting Program

Week Workout #1 Workout #2

Week One Set 1 - 45% x 8-10 Set 1 - 45% x 8-10

Set 2 - 55% x 6-8 Set 2 - 55% x 6-8

Set 3 - 65% x 6 Set 3 - 65% x 5

Set 4 - 65-70% x 6 Set 4 - 75% x 5

Set 5 - 65-70% x 6 Set 5 - 80% x 5

Set 6 - 65-70% x 6 Set 6 - 80% x 5

Set 7 - 80% x 5

Set 8 - 75% x 5

Set 9 - 65% x 6-8

Set 10 - 50-55% x 8-12

Week 2

Powerlifting Program

Week Workout #1 Workout #2

Week Two Set 1 - 45% x 8-10 Set 1 - 45% x 8-10

Set 2 - 55% x 6-8 Set 2 - 55% x 6-8

Set 3 - 65% x 6 Set 3 - 65% x 5

Set 4 - 70% x 5 Set 4 - 75% x 4

Set 5 - 70-75% x 5 Set 5 - 80% x 4

Set 6 - 70-75% x 5 Set 6 - 85% x 4

Set 7 - 85% x 4

Set 8 - 85% x 4

Set 9 - 80% x 5

Set 10 - 70% x 6-8

Week 3

Powerlifting Program

Week Workout #1 Workout #2

Week Three Set 1 - 45% x 8-10 Set 1 - 45% x 8-10

Set 2 - 55% x 6-8 Set 2 - 55% x 6-8

Set 3 - 65% x 5 Set 3 - 65% x 5

Set 4 - 70% x 4 Set 4 - 75% x 4

Set 5 - 75% x 3 Set 5 - 85% x 3

Set 6 - 75-80% x 3 Set 6 - 90% x 3

Set 7 - 75-85% x 3 Set 7 - 90% x 3

Set 8 - 80% x 5

Set 9 - 55-60% x 6-10

Week 4

Powerlifting Program

Week Workout #1 Workout #2

Week Four Set 1 - 45% x 8-10 Set 1 - 45% x 8-10

Set 2 - 55% x 6-8 Set 2 - 55% x 6-8

Set 3 - 65% x 5 Set 3 - 65% x 5

Set 4 - 75% x 4 Set 4 - 75% x 4

Set 5 - 80-85% x 3 Set 5 - 85% x 2

Set 6 - 80-85% x 3 Set 6 - 90% x 2

Set 7 - 95% x 2

Set 8 - 75% x 4-6

Week 5

Powerlifting Program

Week Workout #1 Workout #2

Week Five Set 1 - 45% x 8-10 Set 1 - 45% x 8-10

Set 2 - 55% x 6-8 Set 2 - 55% x 6-8

Set 3 - 65% x 5 Set 3 - 65% x 5

Set 4 - 75% x 5 Set 4 - 75% x 3

Set 5 - 75% x 5 Set 5 - 80% x 3

Set 6 - 85% x 2

Week 6

Powerlifting Program

Week Workout #1 Workout #2

Week Six Set 1 - 45% x 8-10 Set 1 - 45% x 8-10

Set 2 - 55% x 6-8 Set 2 - 55% x 6-8

Set 3 - 65% x 5 Set 3 - 65% x 5

Set 4 - 75% x 3 Set 4 - 75% x 3

Set 5 - 80% x 2 Set 5 - 85% x 2

Set 6 - 80% x 2 Set 6 - 90% x 1

Set 7 - 95% x 1

Set 8 - 100% x 1

Set 9 - 102% x 1 (New PR)

Set 10 - 105% x 1 (New PR)





Shaw's 6 Week Powerlifting Peak

This will be an intense split. Because you are targeting three major lifts twice a week, there is no "easy way" to program this split. Here is how I would run it.

Day 1 - Squat and Deadlift Workout #1

Day 2 - Bench Workout #1

Day 3 - Off

Day 4 - Squat Workout #2

Day 5 - Bench Workout #2

Day 6 - Deadlift Workout #2

Day 7 - Off

This allows you 96 hours of rest, or 4 complete days, after your heavy bench press day. After your moderate deadlift day, you'll wait 5 complete days before hitting your heavy day.



The biggest challenge will be performing heavy deadlifts two days after heavy squats. Since you don't want to nail both on the same training day, I see few other options that make sense.

Squat and Deadlift Workout #1

Shaw 6 Week Peak

Week Sets Reps

Squats (Weekly Workout #1)

Deadlifts (Weekly Workout #1)

Seated Cable Rows 4 10-15

Leg Press 3 10-15

Seated Dumbbell Curls 3 10-12

Bench Workout #1

Shaw 6 Week Peak

Week Sets Reps

Bench Press (Weekly Workout #1)

Seated Overhead Dumbbell Press 3 10

Push Ups 2 Max

Cable Triceps Extensions 3 10-15

Face Pulls 3 10-15

Squat Workout #2

Shaw 6 Week Peak

Week Sets Reps

Squats (Weekly Workout #2)

Leg Extensions 4 10-12

Planks 2 Max Time

Bench Workout #2

Shaw 6 Week Peak

Week Sets Reps

Bench Press (Weekly Workout #2)

Dumbbell Bench Press 2 10-12

Bulldozer Laterals 3 10-12

Close Grip Bench Press 3 10

Deadlift Workout #2

Shaw 6 Week Peak

Week Sets Reps

Deadlifts (Weekly Workout #2)

Leg Curls 3 10-12

Ab Wheel Rollouts 2 10-15

Lat Pull Downs or Pull Ups 3 10-15

EZ Bar Cable Curls 3 10-12

Previous article

6 Chest Growth Exercises You Need to Try

Comments

[brown43]

Interview with Strength Authority

Professor Yuri Verhoshansky

by John Abdo





The Soviet system of strength development has always fascinated myself. This curiosity is due to the mystery that exists behind Russian strength athletic supremacy, especially their Olympic weightlifters. When teenagers are Clean & Jerking over 500 lbs., something extraordinary is happening.

Throughout my years of research, I have become acquainted with many Soviet sportsmen and master-minds behind their system of training. There are dozens of Soviet officials who qualify as true authorities on strength development but the one man that stands out the most is the man I spent two weeks with while I visited the Soviet Union in the summer of 89’.



My trip to the then Soviet Union was scheduled in conjunction with a team of American and Canadian Arm Wrestlers and Powerlifters who took part in seminars, exhibitions and competitions against the Soviets. My invitation was delivered by the Association for International Cultural Exchange Programs (AICEP) who placed me in charge of televising these historic events.



Parts 1 and 2 of this series are highlights from the interviews I conducted with Professor Yuri Verhoshansky. Professor Verhoshansky is recognized by many as the world’s foremost authority on speed/strength development (power). He is the man who invented plyometrics; the most revolutionary discovery in power training technology. In parts 3 & 4, I’ll disclose the Professor’s Peaking plan which he outlined to us through a series of seminars. I have found this method of strength periodization to be one of the most effective cycling regimens for any athlete.





One-on-One: Abdo and the Doctor of Strength



Abdo: Professor, how does a muscle gets stronger with resistance training?



Verhoshansky: For a muscle to become strong, and at the same time beautiful, it has to be exercised. The physiology of the sportsman depends on the systematic applications of exercises. The exercises that are practiced must be relative to the sport of the athlete. Heavy resistances are necessary to place proper load to the tissues, which respond by strengthening. Exercise application must be systematic. This process builds muscle and enables the athlete to store large amounts of energy. This is not only very good for competition but for everyday life as well.



Abdo: Does muscular training differ from the training necessary to increase the strength to tendons and ligaments?



Verhoshansky: There is no difference between the training of muscles than that of tendons and ligaments. All tissues develop simultaneously accept in cases were anabolics are being taken. Anabolics, which are forbidden, trains the muscles very interestingly but spoils the results to the other tissues. Muscles develop faster with anabolics while the tendons lag behind. Actually, you must always train for equal development. So, during heavy training periods were anabolics are used, tendons and ligaments may get severely damaged. On the other hand, if the tendons are able to withstand the training intensity, the muscles are susceptible to rupture. It's not healthy either way you look at it.



Abdo: What are some of the Soviet methods of recuperation?



Verhoshansky: There are two basic forms of restoration during the process of exercise. Massaging different muscle groups helps to remove lactic acid from the tissues. This is very good before heavy training and a must afterwards. Sauna is another great restorer which can be preceded with walking, jogging, running or swimming. These are all very helpful to restore the muscles from training but, we cannot forget general resting. Additionally, we use natural supplements to heal tissue damage after exercise trauma. Pantocrine is our most popular, and potent, anabolic aid for our athletes. We consume this product during times of intense training, then take a brief rest before commencing another cycle.



It is of great importance to identify and train all the muscle fibers.



The Phenomena



Abdo: What is the most exciting discovery in the field of strength training that you've experienced?



Verhoshansky: This is a very interesting question. I started my study in human performance with biomechanics. I began to research and develop principles of how a muscle becomes powerful (speed combined with strength) in the late 50’s and early 60’s. I started to energetically pursue the process of power training. With years of application, many of them spent with some of the greatest Soviet sportsman, I discovered many interesting things. For instance, how many exercises should be performed for workouts, how much intensity was needed to develop optimum strength, and how athletes should organize their workouts, not only daily, but from month to month. This revolutionized our training systems which we refer to as "cycling". Cycling training enables athletes to develop large amounts of energy and peak their abilities come competition day. But probably the most interesting phenomena I've discovered in my research for power development is what I've named "shock training", you call it plyometrics. Shock training consists of explosive drills the athlete will do primarily with the resistance of his bodyweight, although we have developed many weighted drills since then. With the help of explosion, the nervous system and muscles are shocked and react in a very interesting manner.



Abdo: Share with us your knowledge on Fast-Twitch and Slow-Twitch muscle fiber training for maximum explosion and endurance.



Verhoshansky: Our research identifies with the difference between quick and slow contracting tissues. The training methods are different to stress one or the other, or both simultaneously. This process should be differentiated according to the attributes each athlete needs to possess for his sport. It is of great importance to identify and train all the muscle fibers.





Male/Female: Training Differences



Abdo: What are the major differences between training the male and female athlete?



Verhoshansky: There is not much difference between the training of the male and female athlete. We take into account the constitution of the muscles, bones and hormonal systems when designing routines for both sexes. However, since the muscles are the same for both sexes, the same repetitions and percentages will be used by both the man and the woman. But in general, females have weaker tissues. So taken into account, women will use lighter resistances.



...the same repetitions and percentages will be used by both the man and the woman.

Abdo: How does the Central Nervous System (CNS) develop with exercise?



Verhoshansky: The Central Nervous System will rebuild and strengthen with training. The CNS is the electrical circuitry which makes the connection between all the fibers in the body. Without proper nerve flow, muscles cannot contract effectively. Impulse comes from the brain and travels through the nerves. This makes the body more alert and spontaneous. Exercise requires deeper concentrating and more forceful powers of energy to react. These mental commands enable the athlete to perform much better.





Part 2



Most of you, like me, are addicted to knowledge. When you have an opportunity to read or listen to an authority who connects all the dots that you’ve compiled into your pool of bodybuilding wisdom, you just can’t get enough. Well the same held true with my meeting the Professor of strength, Yuri Verhoshansky. Every time I asked this man a question, I jumped all over the interpreter to make sure he was translating the answers correctly.



The science of strength and muscular development is not an easy subject to learn. It’s an intricate science. And only those who dedicate their lives truely recognize and understand the many elements necessary to make man reach his truest potentials in a safer and more efficient manner.



The intentions for this series of articles is to reveal another culture of strength. A system that was developed over 3 decades ago and still holds strong today. In fact, this system of training is the base for the athletes of the now Unified Team. Slight alterations for peculiar individual specifications have been assigned, but the majority of this program hasn’t deviated from its origin.



Let’s proceed with Professor Verhoshansky’s answers to my inquiring questions:





Man's Truest Potential



Abdo: How can man perform up to his 100% potential?



Verhoshansky: There are two basic methods that should be used simultaneously. For best results, one should train with resistances that are near maximum results, (their single-rep maximums). But sub-maximum resistances are also helpful for building strength. By altering resistances, many benefits occur. But for the athlete, there is a difference between maximal result and maximal strength. We feel that no one can, or has, performed at 100% of their maximum strength. But if you want to register greater maximal results, you build up your maximal strength thus increasing your levels of ability.



There is no limit for strength generation in any athlete. Man simply has no limits.

Abdo: In your best explanation, at which levels do your top athletes perform when comparing maximal strength to maximal result?



Verhoshansky: Maximal strength can only be estimated based on maximal results. There is no limit for strength generation in any athlete. Man simply has no limits. But we're always striving to develop better results by enhancing maximal strength.



Abdo: How does the Soviet Union recruit their athletes?



Verhoshansky: The selection of the Soviet sportsman is divided into different categories. The first class begins in childhood, kindergarten and below. This then progresses into the ages of schoolboys and girls. And when these youngsters enter the sports schools, they're always under the supervision of many coaches. After that, if the athlete registers good enough results, they can become a student of the schools for the Olympic reserve where they are under the control of professional coaches. In this way, we have strengthened the physical educational systems for our athletes.



Abdo: Which tests are given to your young athletes?



Verhoshansky: Each age group has different tests. For example, one can toss the ball over the head or one can run. It depends on the age and the ability of the boy or girl. We like our youngsters to do a variety of games and drills. This is great preparation for their future sport. At this stage of the young athletes development intensity should not be enforced but rather their activities taken only as play. This will create much more enthusiasm and lengthen the duration for their careers.



If an overload of intensity is introduced on an immature physique, muscles and bones may develop out of proportion.

Abdo: At which age do the Soviets begin weight training their athletes?



Verhoshansky: Many years ago, we felt that weight training was only for those athletes who have developed skeletal maturity. But, today we believe we can start them much earlier, about 10 or 11. There is a very successful youth system in Bulgaria. They start their athletes training even earlier and intensify their resistances. But we feel that if you start the athlete too young, you can ruin the young body and health. Metabolism for the muscles must be equal to that for the bones. If an overload of intensity is introduced on an immature physique, muscles and bones may develop out of proportion.



Abdo: What are some of the ergogenic aids used by the Soviet athletes?



Verhoshansky: The soviet coaches are very knowledgeable about the system of reactive energy. Various methods are used to attain higher levels of this energy. ("Yeah right doc. You’re not getting away with that swift of an answer").



Abdo: Are anabolic steroids used?



Verhoshansky: Anabolics are drugs, and if they are drugs, I am completely against their use. This is the main enemy of sportsmanship. It is also the main enemy for the health of the athlete and I fear this enemy may destroy the Olympic movement. It's very difficult to fight the war against anabolic steroids. When a new anabolic drug is developed, a good defense (masking agent) is developed shortly afterwards. Nobody knows what drugs will be developed next.



Abdo: What are the major differences between the ergogenic aids used in your country with the ones manufactured in the United States?



Verhoshansky: There is some difference between production of the supplements manufactured in the United States with those of the Soviet Union. The industry in the United States has advanced technology for developing these types of products. As for the Soviet Union, our industry has only started to produce supplementation products. We are trying to develop some very new and unique ways to produce supplements for our athletes. But we're always pleased when you bring them to us as gifts! You have very good supplements but I have seen those fancy labels displayed on your products and some of them have no potency or are void of the contents they’re claiming. Your problem is in distinguishing between potent and impotent products.



-To be continued-



The Peaking Plan



Back to 6 Week Soviet Peaking Program

[brown43]

"The Peaking Plan"




"The Peaking Plan"



by John Abdo



In Part 1 of this series, I disclosed much of the television interviews I conducted with Professor Yuri Verhoshansky while I toured the Soviet Union in 1989. Following those one-on-one interviews, the professor conducted a series of seminars which laid out much of the methodologies he has developed for the athletes of his country. This system began over three decades ago and has generated progressive strength gains year-in and year-out for all its applicants. It is so remarkable, it’s still the basis of strength training for the now Unified Team even in the midst of our modern era of high-technology.

I'm anxious to continue sharing this information with you. So let’s proceed with Professor Verhoshansky’s Peaking Plan.



The strength athletes on the Unified Team (former Soviet Union) definitely have their act together. Their culture is driven by strength. During my tour, everywhere I went they [the Russians] were challenging us [the Americans and Canadians on the our] to arm wrestling matches, standing long jumps, power cleans, kettle weight juggling, single arm snatches, and even nail bending. They get off on strength, and they are really strong. If you were to show off like that here in the States people would consider you an ego maniac. It was quite amusing learning how they extend themselves to impress and communicate their talents to foreigners. Plus remember, I was their representing American television, so they were extra eager to display themselves to our Western culture as well.



You’d think with all this ambition and ability they’d become the result of numerous long-term experiments in modern laboratories or high-tech computerized institutions. To say the least, the resources they have are not very impressive at all (maybe that’s the secret). Let me tell you that for the large part there’s nothing special about their equipment technology. Heck my high school weight room had better pulleys and leg machines. Their equipment [machines that is] is very antiquated. On the other hand, their Olympic sets are very good; that’s their national sport. The bars are very rotational and the bumper plates range were all international color coded and incremented. (I did see more 50 kg plates in their gym than any other gym I have ever visited in the world).



The success of the Unified athlete stems from systematically following a franchised system. These athletes are recruited, groomed and graduated by former Olympic and World champion athletes -plus they are all educated.



Imagine going to school when you are 10 years old to learn how a bicep flexes your elbow, or how to identify with fast twitch or slow twitch muscle fibers, or learning muscular and skeletal anatomy and how it relates to the sport you will be participating in. All this precedes and parallels competition training.



The Origin

Much of the the Unified Team’s success is from deliberate steadfast application. Application to a system that was developed and modified by scientists and World-Class athletes. The program I’m specifically writing about in this series isolates Power development; the combining of speed with strength. Accidentally discovered in the early 1950’s, Professor Yuri Verhoshansky noticed remarkable increases in squating poundages from his Olympic javelin thrower after conducting jumping drills off high tables. Since its beginning, the program has altered only slightly.



Get Stronger Without Drugs

The most impressive element to consider when understanding the effectiveness of this program, is that it was conceived when anabolics did not exist. Its design, uses, and benefits stimulate the natural metabolism of the hard training competitive athlete.



This Peaking Plan can be followed without drugs, it's not easy though. In fact, you may experience overtraining for your first cycle or two. But understand, the Russians have been using this (and similar) plans for over 5 decades. They are conditioned to systematic cyclical training.



The Plan

Professor Verhoshansky's Peaking Plan is a 6 week routine designed to increase strength and power. Percentages are used making it accurate and applicable to every athlete, (they're also very easy to calculate, use Chart A to figure your work-out percentages). Percentages are formulated from your maximum or 100% attempts. When determining your poundages, don't over estimate. In fact, it's better to under estimate for the first few cycles.



Only prime strength building movements are Peaked . These lifts include Snatches, Cleans, Jerks, Clean & Jerks, Squats, Deadlifts, Bench Presses, and Leg Presses.



Each of your prime strength building movements will be trained twice each week. WorkOut #1 is the medium intensity day while WorkOut #2 is the heavy day. When Peaking more than one lift, stagger your weekly workout cycle. Perform a different movement on each day, with no more than 2 strength building movements applied for any given session. Four to six days each week should be spent in the weight room.



Competitive Weightlifters and Powerlifters should schedule their 6 week Peaking Plan to finalize on competition day. (However, at first, I advise trying 2-3 cycles before competing under this system). Russian Olympic Weightlifters have been very successful in breaking records at the end of these cycles.



Now, for out-of-season strength development, you can lengthen the cycle (up to 8-10 weeks). Instead of training all of your primary strength building movements in one week, you can begin Peaking one lift on Week #1, then start your other movements on the upcoming weeks. Increasing cycle duration is okay, unless (again) you're training specifically for a competition.



Professor Verhoshansky suggests that you place your prime strength building movements at the beginning of each workout. Secondary exercises (assistance movements) should follow. Inter-set rests, of at least, 4-6 minutes, must be taken. Shake and massage your muscles during these rest periods to restore the tissues and nerves and remove lactic acid.



"Workout time should last no more than 90 minutes", states the Professor. "The body develops best with 90 minute training periods, no more. If other tasks need to be completed, additional sessions are conducted each day".



Each individual workout, has a progressive Set/Rep scheme. This system is referred to as "Pyramiding". The first Set of every workout is with a resistance that's handled easily. Poundages increase in smaller increments until the athlete reaches his assigned percentages. (Sometimes lighter percentages are handled after PEAK Sets are completed. This reassures speed and technique).



"100% cannot be train consistently," the Professor states. "Strength needs a strong foundation. The stronger the foundation, the higher the PEAK . By looking at the structure of the Pyramid, you will see that more space lies toward its base (foundation), the summit is the PEAK which is not very big at all. If an athlete ignores lower intensity training he'll eventually lose his base and never reach his PEAK".



The Verhoshansky Seminars

Part 4

"THE PEAKING PLAN"

The Routine



What to expect!

For the first 2-3 weeks, you may think you're wasting your time. I admit that most percentages are very light in the beginning workouts. Most of you might think you’re wasting your time. All I can say is to be patient, the intensity will begin to mount up and everyone that I’ve seen use this program always comes out ahead. Understand, it's the entire 6 week cycle that's designed to increase strength, not just one particular workout. Since training is a science that needs constant monitoring, you will have to work at structuring your percentages and lifts especially when you’re forcing your body to produce larger gains in strength.



What follows?

"This program is not based on year-round morphological rebuilding", states the Professor. "The body and mind must rest between cycles to restore from the previous and prepare for the upcoming plans".



Resign your maximum efforts for two weeks after every six week cycle. (Longer and more structured post-Peak phases are recommended for those who are overtrained at this point, who have satisfactorily obtained their long sought after goals, have completed a major competition, or just wish to rest). Once you commence training, a pre-PEAKING PLAN cycle can be applied which includes low-intensity movements along with light-medium low-rep primary strength building movements. After 1-2 weeks on this protocol, you're ready to repeat the 6 week Peaking Plan all over again! Keep in mind that in order to begin and pursue any Peaking Plan you must obtain complete restoration to your muscular and nervous systems and replenish the adrenals; not to mention regaining the mental power for abundant supplies of motivation, discipline, wisdom and patience.



A final word from the Professor of strength!



"Since the origin of my Peaking Plan I have accumulated many followers. For a long time everybody believed in me. Then, many of our athletes started to use steroids. They left my system only to rely on the effects of the drugs. Anabolics have shaped many sports which I do not admire. Today, we have a strong struggle against it. I feel the tension from the coaches who have wrestled to keep the athletes guided by my system. But around 3 years ago, things started to turn around. Since anabolics have done some very destructive things, the coaches and athletes are coming back to me, back to my system. Systematic training is the only reliable long-term solution. It's consistent and it's defeating the drug system for longevity and the health of our athletes!".



When I asked the Professor how his plan will make you feel, he added, "Like Rambo" (he chuckled), "Hey Sly's my kind of guy!".



If you're aspiring for ultimate power. If you're at a sticking point that just won't budge. Or, if you're just bored with the trial-&-error approach to strength gains, give Professor Verhoshansky's Peaking Plan a try for yourself. With persistency of patience and a lot of hard work, you'll realize some surprising gains!



6 Week Peaking Plan

WORKOUT #1

WORKOUT #2

Week 1

Set 1

45% X 8-10

45% X 8-10

Set 2

55% X 6-8

55% X 6-8

Set 3

65% X 6

65% X 5

Set 4

65-70% X 6

75% X 5

Set 5

65-70% X 6

80% x 5

Set 6

65-70% X 6

80% X 5

Set 7

80% X 5

Set 8

75% X 5

Set 9

65% X 6-8

Set 10

50-55% X 8-12

Week 2

Set 1

45% X 8-10

45% X 8-10

Set 2

55% X 6-8

55% X 6-8

Set 3

65% X 6

65% X 5

Set 4

70% X 5

75% X 4

Set 5

70-75% X 5

80% X 4

Set 6

70-75% X 5

85% X 4

Set 7

85% X 4

Set 8

85% X 4

Set 9

80% X 5

Set 10

70% X 6-8

Week 3

Set 1

45% X 8-10

45% X 8-10

Set 2

55% X 6-8

55% X 6-8

Set 3

65% X 5

65% X 5

Set 4

70% X 4

75% X 4

Set 5

75% X 3

85% X 3

Set 6

75-80% X 3

90% X 3

Set 7

75-85% X 3

90% X 3

Set 8

80% X 5

Set 9

55-60% X 6-10

Week 4

Set 1

45% X 8-10

45% X 8-10

Set 2

55% X 6-8

55% X 6-8

Set 3

65% X 5

65% X 5

Set 4

75% X 4

75% X 4

Set 5

80-85% X 3

85% X 2

Set 6

80-85% X 3

90% X 2

Set 7

95% X 2

Set 8

75% x 4-6

Week 5

Set 1

45% X 8-10

45% X 8-10

Set 2

55% X 6-8

55% X 6-8

Set 3

65% X 5

65% X 5

Set 4

75% X 5

75% X 3

Set 5

75% X 5

80% X 3

Set 6

85% X 2

Peak Week 6

Set 1

45% X 8-10

45% X 8-10

Set 2

55% X 6-8

55% X 6-8

Set 3

65% X 5

65% X 5

Set 4

75% X 3

75% X 3

Set 5

80% X 2

85% X 2

Set 6

80% X 2

90% X 1

Set 7

95% X 1

Set 8

100% X 1

Set 9

102+% X 1 Personal Bests

Set 10

105++% X 1

Weeks 1 through 4 are progressive, while Week 5 drops off slightly. This effectively cycles strength preparing the lifter for Peak Week , number 6.

Workout Intensity

Based on daily top percentages

Workout #1

Workout #2

Week 1

70%

80%

Week 2

75%

85%

Week 3

80%

90%

Week 4

85%

95%

Week 5

75%

85%

Week 6

80%

100%++

(MAX OUT)

Russians Pyramid their Sets. Pyramiding is a great method to follow as it develops versatility of strength enabling muscles to dominate all forms of resistances.



Back to Part 1



Back to 6 Week Soviet Peaking Program

[brown43]

This was posted by Jack Savage 5 years after the launch of the Russian Strength System.


One of the best- if not THE best- program I followed during my powerlifting/strongman competition davs had to be the Russian Peaking Plan. Developed in the Evil Empire by elite sports scientists, it didn't leak out until towards the end of the Soviet era. It would get incredible results where other plans would fail. Here is the nuts and bolts of this amazing program:



NOTE : You MUST have a strenght/fitness base before attempting this program. Kettlebells would be an excellent choice.



week 1 Work out 1 %45 X 8-10 reps %55 X 6-8 %65 X 6 %65 X 6 %70 X 6 %70 X 6



Wk 1 WO 2 %45 X 8-10 % 55 X 6-8 %65 X 5 %75 X 5 %80 X 5 %80 X 5 %80 X 5 %75 X 5 %65 X 6-8 %50 -%55 X burn out





Wk 2 WO 1 %45 X 8-10 %55 X 6-8 %65 X 6 %70 X 5 %75 X 5 %70 X 5



Wk 2 WO 2 %55 X 8-10 %55 X 6-8 %65 X 5 %75 X 4 %80 X 4 %85 X 4 %85 X 4 %85 X 4 %80 X 5 %70 X 6-8



Wk 3 WO 1 %45 X 8-10 %55 X 6-8 %65 X 5 %70 X 4 %75 X 3 %80 X 3 %75 X 3



WK 3 WO 2 %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 4 %85 X 3 %90 X 3 %90 X 3 %80 X 5 %55 X burn out



Wk 4 WO 1 %45 X 8- 10 %55 X 6-8 %65 X 5 %75 X 4 %80 X 3 %85 X 3



Wk 4 Wo 2 %45 X 8- 10 %55 X 6-8 %65 X 5 %75 X 4 %85 X 2 % 90 X 2 %95 X 2 %75 X burn out



WK 5 WO 1 %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 5 %75 X 5



Wk 5 WO 2 %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 3 %80 X 3 %85 X 2



Wk 6 WO 1 %45X 8-10 %55 X 6-8 %65 X 5 %75 X 3 % 80 X 2 % 80 X 2



MAX out or Competition : %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 3 %85 X 2 %90 X 1 % 95 X 1 %102- %110 X 1 ( Personal best) %102-%110X 1 ( Personal best)



Note: Pick 1 to several PRIME MOVER movements to do this with.



Have a good strenght/fitness base BEFORE attempting this plan.



Cut back on assistance work while following this plan.



Take a break after the max out day then go back to base training for a while.