Soviet

Fundamentals
of the Soviet System

The Soviet Weightlifting System and Modern Applications to the
Sport of Weightlifting
Gwendolyn Sisto
Ivan Rojas
Copyright 2017 by the authors of this book:
Gwendolyn Sisto
Ivan Rojas
The book authors retain copyright to their contributions to this book.

The contents of this book may not be reproduced or copied in any way without
the prior written consent of the authors.
All rights reserved.
Photo credits: Ivan Rojas, Gwendolyn Sisto and Hookgrip
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About the Authors
Gwendolyn Sisto is one of the top 69kg weightlifters in the USA and has
competed for Team USA on at least four occasions. She competed at the 2008
Olympic Trials. Gwen is also a Rocket Scientist. She holds a Master’s of Science
in Aeronautics and Astronautics from MIT and a Bachelor’s of Science in
Aerospace Engineering from Georgia Tech. She has worked in the high-tech
aerospace industry for over 10 years.
She enjoys applying her scientific background to studying and improving

training methods and technique.
Ivan Rojas is a renowned coach and former international weightlifter. He has

coached numerous National Teams in the sport of weightlifting.
His record includes:
• Coach of the 2015 Panama Pan Am Games Team
• Coach of the 2010 USA World University Team, which won 15

medals (most successful team in last 30 years)
• Coach of the 2014 13 and under USA Youth Women’s Team
• Coach of the 2015 Panama World Team
He has studied weightlifting behind the Iron Curtain in the former Soviet Union,
as well as Bulgaria, Cuba, and East Germany. He was the first American to ever
be permitted into the Chinese National team training hall and study the training
of their National team (most successful at the 2008 Olympics). He has studied in
Kazakhstan, the most successful weightlifting team of the 2012 Olympics, and
even lectured on training methodologies to Kazakhstan National Coaches.
Gwen and Ivan have combined their love for weightlifting and engineering by
founding Risto Sports. Together, they have brought the best weightlifting
training, shoes, singlets, and wrist wraps to the world.
www.ristosports.com
Other publications:
Ivan Rojas (2015) Kazakhstan Weightlifting System for Elite Athletes
Gwendolyn Sisto (2010) Assessing Stakeholder Salience Through the View of

Lean Enterprise Transformation
Contents
Who Should Read This Book
Testimonials
Acknowledgments and Foreword
What Is the Soviet System
Founders of the Soviet System
Vorobiev
Medvedev
The Architecture of the Soviet System
Philosophy of the Soviet System
Strategies and Methods for Increasing Competitive Sports Performance
Means and Methodology to Optimize the Training Loading
Daily Training Regime
Effect of Time of Day on Motor Capabilities
Recovery
Sleep
Nutrition
Training in Conditions of Moderated Hypoxia
Influence of Cold—an Integral View
The Primary Goal of Icing Is to Create Beneficial, Natural Hormonal Changes

Inductive Reasoning: Hormonal Mechanisms for Increased Performance Due to
Cold
Direct Experience With Ice Therapy at Risto Sports
Dynamic and Kinematic Structure of the Most Effective Exercises to Develop

Maximum Strength, Speed Strength, Resistance Strength and Explosive Strength
Phases of the Snatch
Executing Exercises With a Different Rhythm to Increase Results
Creating a Training Program
Training With Weights Loading and Its Meaning According Period of Training
Key Definitions
Intensity Zones
Training Cycle Design
Cycles and Intensity
Strategic Planning—Getting the Most Out of the Training Cycle
Volume
Example of How to Calculate Total Volume
How to Spread the Volume Using a Simple Example
Selecting the Right Number of Training Session per Week in Modern American
Society
Organizing a Training Log
Adjusting the Individual’s Training Plan
Case Study: Fundamental Differences of Female Lifters From Russia, China and
Bulgaria. Reason for Chinese Supremacy
Background
Notes on Applicability to Other Sports
Sample Programs
Nomenclature—How to Read the Programs
Example One: Sets by Reps
Examples Two: Power Clean and Power Jerk Complexes
Examples TwoA: Power Clean and Power Jerk Complexes
Example Three: Reps, Only 1 Set
Example Four: Back Squat Plus Jerk Behind Neck
Example Five: Power Clean, Front Squat, Power Jerk Combination
Example Six: Light Jog
Example Seven: Technique Work
Twelve-Week Program
How to Do It in a Perfect World
How to Do It in America
Three Days a Week Program
Four Days a Week Program
Five Days a Week Program
Six Days a Week Program
Works Cited
List of Citations by Dr. Herrera From 2012 Soviet System Certification

About the Authors
About Risto Sports

Anyone who wants to improve their or their athlete totals in weightlifting.
The methods presented in the book are based on fact; the Soviet system methods
have proven results. These sample programs are not based on internet rumors or
opinion, they’re based on the training and recovery of Russian athletes who
repeatedly won Olympic medals. This book can teach anyone with a basic
knowledge of weightlifting how to program their training and how to recover. In
effect, anyone with a basic understanding of the Olympic lifts and safe
weightlifting techniques can use this book to improve their weightlifting totals.
This book is written such that all levels of weightlifters and coaches can get
something out of it. And, the book covers standard programming terminology,
explaining it in detail; this will help people new to the sport. It will also help
coaches communicate with other coaches in the same universally accepted
technical terms. This book also covers advanced topics which even very
experienced coaches will find interesting and be able use to grow their
knowledge.
Testimonials
“Ivan and Gwen at Risto sports are pioneers at educating their methods in
modern Olympic lifting. Many programs and books don't help the athlete
understand programming, how to build out a program, and also how to raise or
lower it for different implementations. This book is a great sample of the "whys"
behind a program—not just merely facts spit onto paper. Ivan and Gwen have
worked with top athletes from around the world but also work with many local-
level athletes allowing them to make the beginner feel like they are being treated
like the pro’s.”
—Matt Adamcheck, Head Coach & Owner of 4 Star Strength
“A powerful book for any strength coach to have in their arsenal. Like it or
loathe it, the basis for ALL periodization programs stem from the original work
the Soviets did. This book gives a solid review of that system with privilege to
source material that few others could even hope to have, enabling it to provide a
perspective second only to actually having visited and trained there yourself. In
studying this material, you stand to gain insight on how the largely successful
Soviet coaches viewed the minutia details of a program and how they played on
their athletes. Having been a student of one of Russia’s greatest coaches, Boris
Sheiko, I can tell you from first-hand experience that these methods are anything
but dated and useless. Quite the opposite; in fact, the methods covered here can
be used to create devastatingly effective programs, and in the hands of a master
provide a coach the tools to orchestrate a concert of volume and intensity
culminating in a championship performance. The Soviet method does not try to
sell you with sexy buzz words. Instead it is based on solid empirical science
whose only missing component is brutally hard work in order to bring it to life.
As mentioned in the book, once you come to grasp the concepts outlined you can
apply them to virtually any other sport or program you wish to see results in. I
cannot recommend reading this book enough, and then to continue your studies
further into the origins and history of the Soviet era programming science.”
—Jance Footit, 5 Rings Barbell
“Fundamentals of the Soviet System by Risto Sports is a modern review of the

programming used by, arguably, the most successful machine ever devised to
produce world-class weightlifters with long careers. Content ranges from theory
to detailed day-to-day implementation, with over 50 pages of set-by-set, 12-
week macrocycles for athletes training 3, 4, 5 and 6 days a week—recreational
to elite level athletes. The authors ride a great line between the two objectives of
giving big picture reasons for the classic Soviet approach and providing a
manual for coaches faced with the everyday realities of training weightlifters in
the United States.”
—Scott Glasgow, USAW National Coach, President and Head Coach of Utah
Barbell
Acknowledgements and Foreword
The initial material and framework for this book was created for and given to the
authors by Dr. Alfredo Herrera who was, at the time, the Technical Director of
Risto Sports. His material was based on his years of first hand work in the Soviet
Union and other major weightlifting powers like Cuba and Colombia. The
original portions from the doctor were about 20 PowerPoint slides of text and
figures in Russian and Spanish. Many of the figures are his own or from his
mentor Arkady Medvedev, with whom he worked, and who gave him a
personal copy of the material.
We have since translated it, expounded on the Doctor's materials, edited it

significantly to improve its comprehension, and added significant portions of
material based on our combined 50+ years of experience studying this system.
Additionally, we wrote the book such that beginner and advanced audiences can
understand it; the original work assumed a high level of comprehension. For
example, you will see technical terms defined and explained so even those
newest to the sport can learn the most important jargon. We have also added
commentary to make this material more applicable for the part of our audience
in the Western world, where most weightlifting is not state-sponsored and is
privatized. Unaltered material from the doctor is cited as such. We also strive to
cite Soviet authors such as Medvedev where possible, and where information is
beyond generalities.
We would like to acknowledge 1980 Olympic Champion and owner of 20 World

Records, Daniel Nunez. Daniel has been the mentor of Ivan Rojas for many
years and has trained extensively in the Soviet System. He has contributed
additional insights and clarity into the system.
We would also like to thank Scott Glasgow, a professor of mathematics at

Brigham Young University, for taking the time to critique the book, particularly
its readability. There were quite a few Russian-isms and areas that needed further
explanation and, who better than an esteemed college professor with numerous
published works to point them out?
What is the Soviet System?
The Soviet System is a holistic approach to training for the Olympic sport of
weightlifting. It includes a scientific approach to designing training programs, a
philosophical basis, and recovery systems.
It was developed in the Soviet Union or USSR in the 20th century by Soviet
researchers, as well as researchers from other communist countries, particularly,
Cuba. In effect, many of the researchers cited in this book were from what is
now modern day Russia and Cuba.
It produced hundreds of Olympic medals, world championship medals, and, of

course, world records. It is still in use today, continuing to generate weightlifting
glory.
The Soviet system is the basis for all modern weightlifting systems. Many
coaches in modern Russia, China, North Korea, and Cuba use the Soviet System.
Other highly successful countries like Bulgaria, Kazakhstan, Greece (Nat Arem,
2016), and Colombia are either derivative of the Soviet system or use the soviet
system for developing athletes prior to the Olympic level (Ivan Rojas, 2015).

Lioa Hui of China clean and jerking 193kg at 77kg at the 2014 World
Championships. China’s weightlifting system is derivative of the Soviet System
and was heavily influenced by Soviet Researcher Alexey Medvedev’s work
there. Photo by Ivan Rojas.
The specialists that founded the modern Russian System; including, the
scientific grounds, methodology and practical application of the system.
The two main founders of the Soviet System were Arkady Nikitich Vorobiev
(1924–2012) and Alexey Medvedev Sidorovich (1927–2003). Both were lifters
in the Soviet Union; later turned coaches and programming theorists. Although
they may have started from similar training backgrounds, their approach to the
programming and training for the sport became nuancedly different.
Vorobiev
Arkady Vorobiev won two Olympic gold medals in 1956 and 1960 in
weightlifting. He was a four-time World champion in the years 1954, 1955,
1957, and 1958. He also won silver at the World Championships in 1959 and
bronze medal in 1961. Vorobiev was also a three-time European champion in the
years 1954, 1955, and 1958, and he also took the silver in 1959 and bronze in
1961. He set 21 middle-heavyweight world records —nine in snatch, three in
clean and jerk, two in press, and seven in the total (Herrera, 2012).
In addition to being a weightlifter, Vorobiev was a remarkable scientist. Even

more impressive, he commenced his scientific achievements while he was still a
competitive athlete for the Soviet Union. During his sports career, he graduated
from the Medical Institute and defended a dissertation for the Candidate of
Science degree in 1962. In 1970, he defended a dissertation for the Doctor of
Medical Science degree at the Institute of Aviation and Space Medicine in
Moscow. In 1977, Vorobiev was the Rector of the Moscow Oblast Institute of
Physical Culture and Sports. In 1995, he was elected to the International
Weightlifting Federation Hall of Fame (Herrera, 2012).
Vorobiev’s research areas included application of weightlifting training to

cosmonauts (astronauts from the USSR). Russian cosmonauts would lose too
much muscle in space, hence Vorobiev studied protocols to reduce muscle
atrophy in space.
Medvedev
Alexey Medvedev Sidorovich (1927-2003) was also a decorated competitive
weightlifter and coach. In 1957 and 1958, Medvedev won the world title in the
heavyweight category. Alexander Medvedev was also the first Soviet
weightlifter and third in the world to reach a total of 500 kg (Herrera, 2012).
Note, during his weightlifting career, prior to 1976, there were 3 lifts—snatch,
clean and jerk, and the clean and press.
In 1962, Medvedev became the coach of the national weightlifting team of the
USSR (Herrera, 2012). In 1964, he prepared 3 Olympic champions for the USSR
(A. Vahonina, R. Plufelderand , l. Jabotinsky). Alexander Medvedev worked as
head of weightlifting at the Russian State University of physical culture, sport
and tourism. Under his leadership, the Department has done a lot to prepare
weightlifting specialists not only for Russia but from other countries: Cuba,
China, Poland, Bulgaria, DPRK.
Likewise, he was invited to many countries. He traveled to China many times,

lecturing at Beijing University of Physical Culture (Herrera, 2012). He provided
practical assistance to China’s weightlifting team, and, consequently, he received
the title of Honorary Professor of Beijing University of Physical Culture. He was
the first weightlifter to receive this honorary degree.
Figure 2 - Photo of the cover page of Medvedev’s seminal book with a signed
message to Dr. Alfredo Herrera (Herrera, 2012)
Ri Jong Hwa of North Korea clean and jerking 133kg. PRK’s system was highly
influenced by Medvedev. Photo by Ivan Rojas.
Table 1 describes the key components which come together to make the Soviet
System. The goal of the Soviet System is to increase competitive results, or, in
other words, increase a weightlifter’s total at competitions.
The elements of the system include the leveraging the principles of various
scientific disciplines such as mechanics, mathematics, biology, and biochemistry.
These are referred to as “concepts.” The “objects” are the actual things the
weightlifter and coach are doing to increase performance—training program,
recuperation systems, and nutrition. Whereas, a successful training program
requires to be managed to the individual lifter, and its success is predicated on a
good diet and good, intentioned, rest by the athlete. The “subjects” are the
people applying the “concepts” and carrying out the “objects”.
Table 1 - Science, methodology, and philosophy behind the modern

weightlifting system. Source Dr. Herrera
Hegel’s Dialectic
To understand the Soviet system, its philosophies must be understood first. The
Soviet System uses the basic principles of Hegel’s dialectic—thesis, antithesis,
and synthesis. A theorist would come up with a thesis or a new idea. Another
theorist would have an opposing idea or antithesis. The goal would be to create a
synthesis of the two opposing ideas to get a new more effective idea- the
synthesis. Later on, this new synthesis, after more research and investigation,
would become a new thesis. And, hence, the cycle of knowledge production
could start again.
In other words, the Soviets cared about what worked, and what could be proven
to work. This is further explained by their embracing realism, pragmatism,
materialism of natural science.
Pragmatism
Soviet system was essentially pragmatic. If a theory worked, it was accepted and
applied. If something works, then it is good. Researchers and coaches had
freedom to try different approaches as long as they got results. As long as the
science did not criticize the ideology of the central government (historic
materialism), then the research was permitted. This fit into Hegel’s dialectic as
researchers and coaches were always looking to select the best idea that worked
or synthesize ideas to get a superior result (Rosenthal, 1964).
Realism
The real world is whatever exists outside of subjectivity, outside of your mind
(Rosenthal, 1964). This is independent of what believe the real world is.
Materialism of Natural Science

Scientists interpret nature based on practical data and experimentation
(Rosenthal, 1964). For something to exist, it must be able to be empirically
proven. All facts can be scientifically proven.
In summary, the material presented in the following pages is the result of

rigorous scientific research. Anything presented as a fact was at some point
proven to exist via an experiment. The programming and recovery systems
presented in the following sections were used on real athletes to produce real
results, such as Olympic Gold medals.
Table 2 - Elements commonly associated with weightlifting and their

relationship to competitive sports performance in weightlifting (Herrera, 2012)
Strategies and Methods for Increasing Competitive
Sports Performance
The term “sports performance” is used, generally, to describe the athlete’s ability
to “perform” or succeed during competition in their respective sport. The
strategies and methods presented in this following chapter are aimed at
increasing the “competitive results” or the weightlifter’s total at a competition.
These methods were developed on research, for the most part, on Soviet adult
male weightlifters [1] (Herrera, 2012). They have been applied successfully to
female [2] weightlifters. Interestingly, many of the strategies presented in this
chapter can be beneficial for strength athletes in general.
To increase Competitive Sports Results, the athlete must increase their muscle
strength and their body’s ability to produce said strength. Hence, it is important
to understand what types of muscle strength are discussed in sport and which
types are directly related to improving a weightlifter’s total.
Table 2 introduces different elements commonly thought of when coaches seek

to increase an athlete’s weightlifting total. The elements with a “direct
relationship” are most important to weightlifters and are discussed further in this
chapter.
Static Maximum Strength

Static Maximum strength is the maximum force a muscle group can apply. It is
important in sports that have isometric contracts, where the athlete is holding a
position for some amount of time. In weightlifting, the movements are dynamic,
and the Olympic lifts are executed in seconds. In effect, static strength, by itself,
is an unreliable indicator of genetic potential in weightlifters. For example, many
strong athletes fail to become successful weightlifters because they are not
explosive enough.
It is true that as the weightlifter’s career progresses, their static strength will
increase. However, increase in static strength is not proportional with increases
in the Snatch and the Clean and Jerk (Herrera, 2012). For example, weightlifters
can apply the equivalent of lifting 500kg (of Static Maximum Strength) or more
in the beginning of the second phase of the pull (Herrera, 2012), and this is far
more than any snatch or clean and jerk lifted in competition. That being said, it
may be possible to be use static maximum strength as a secondary indicator of
genetic potential, if it were correlated to the excitability of the central nervous
system during training (Herrera, 2012).
In regard to training program design for a competitive weightlifter, static

strength is an output, an externality or a side benefit of training. It is not the sole
goal of training, nor the core focus of the training program. Thus, static strength
training systems [3] are not important for weightlifters.
Relative Strength
Relative strength is a measure of how much an athlete lifts in comparison to their
size. In America, we compare athletes of different bodyweights by using the
cliché “pound for pound strongest” lifter.
Relative strength has a direct relation with increase of sports quality (Herrera,
2012). The expected height for each bodyweight class was established
methodically by the Soviets. In effect, bodyweight and weight loss control
systems were also established to keep athletes within a certain height range in
weight classes statistically suited for their height.
Figure 3 shows empirically established height range for each weight class.
Figure 3 - Ideal height for each weight class by skill level (Medvedev, 1985)
The left column shows the bodyweight of the athlete. The 4 columns on the right
show the average height and standard deviation (the +/- value which describes
the spread of data on either side of the average or “mean”) for each weight class.
The columns increase by skill level. Note, the bodyweights shown follow the
former men’s weight classes during the height of the Soviet weightlifting era and
were the official weight classes until the late 1980’s. The table illustrates that
athletes of a higher skill level will typically have a smaller height for the same
body mass. This is expected as the athlete will put on more lean muscle mass
and increase their bone density as they train from a beginner to an Olympic level
athlete.
Figure 4 shows the updated chart with the current men’s weight classes:
Figure 4 - Optimal height range for each weight class (Europe, 2011-2016)
The height values in Figure 4 are the mean or average. The “DIFF” column
shows the standard deviation, which means there will always be athletes that fall
outside the average plus or minus the standard deviation—just that it is more
likely the athlete’s body mass and heights will fit with in these means plus or
minus the standard deviation. Thus, this chart can be used as a guide to plan an
athlete’s mass gain with skill level. Of course, there will always be outlier
athletes that may not fit the standard deviation. The charts are meant to describe
the majority of the population.
In terms of applicability to female lifters, we can speculate that slightly higher

heights in relation to bodyweight will occur due to anthropological differences
between the skeletal structure of men versus women. For example, men tend to
have larger hearts, lungs, and bones. A new chart for women has not yet been
created. As of the Houston 2015 World Championships, research was still being
done on it.
Relation of Strength Between the Flexor and Extensor Muscles

With the increase of quality training, the ratio of strength between the flexor and
extensor muscles is enhanced.
Empirical studies show the following desirable ratios of flexor to extensor

muscle groups for weightlifters (Herrera, 2012):
Table 3 - Strength ratios of Flexor and Extensor muscles
Strength Applied on Time, Muscle Power

Power has a close relationship with competitive results, particularly, to evaluate
and forecast competition performance. It is evaluated by jumping. It can be
tested by either long jump or vertical jump. For example, Olympic Champion
Yuri Vardanian’s highest competition result correlated with his static high jump
of 3 feet 4 inches and a long jump of 11 feet (Herrera, 2012).
Frequency and Quality of Nerve Impulses

For the increase of competition performance—not only is the quantity of muscle
mass important—the optimal frequency of nerve impulses and the capacity of
recruiting motor units quickly are also important (Herrera, 2012). This varies
depending on the fatigue of the muscle, such as frequency when contractions are
performed at 70% of maximum strength with 3–4 reps. Methodically, the
frequency of nerve impulses and capacity to quickly recruit motor units are of
great importance for training intensity zones, starting at intensities of 60%, 60-
69%; 70-79%; 80-89%; 90-100% of personal record. Likewise, the frequency of
nerve impulses and recruiting of motor units in athletes were used to define the
optimal number of repetitions per intensity zone, and these are especially crucial
in the 90-100% of maximum intensity zone. The sample programs in the back of
this book employ optimal repetition ranges with consideration of the above.
Excitability of the Central Nervous System
The ability to place the central nervous system in an excited state, was shown to
increase strength over baseline by 10%, which translates to increased
competition results. The increase of muscle strength results from the segregation
of hormones of quick action [4], such as adrenaline and noradrenaline, as well as
the neurotransmitter acetylcholine [5] (Herrera, 2012). Experimentation showed
that training with medium to high loading caused the quantity of noradrenaline
in the blood to double, the quantity of HGH to increase, and increase in blood
cortisone levels (Herrera, 2012). Hormones segregated by the supra-adrenal
glands also increased their presence in the athlete’s blood, among them
corticoids (Herrera, 2012).
Hormonal Changes
Hormonal changes have direct influence in catabolism or recovery. Optimally
leveraging hormonal changes leads to increasing the training loading and as a
collateral result the increase of muscle mass (Herrera, 2012). In other words, the
athlete’s natural hormonal cycle will affect performance.
Synthetic hormones have been used, but their secondary effects are harmful for
the athlete and, ethically, aren’t acceptable. For these reasons, these substances
are banned and penalized (doping, COI, WADA) (Herrera, 2012).
Nevertheless, researchers also look for permissible ways to optimize hormones

naturally through the usage of natural and legal products. Many permissible
supplements can affect hormones. For example, growth hormone levels are
affected by amino-acids, particularly, lysine, ornithine, and arginine. Carnitine
has also been used widely.
Endogenously produced steroid hormones such as Vitamin D [6], estrogen,

pregnenolone, and testosterone are affected by other mechanisms. It is up to the
athlete to have comprehensive bloodwork done to determine which natural
supplements may aid in optimizing their natural hormone levels. One
supplement plan will not work for every athlete; it must be individualized.
____
[1] Interestingly, many of the strategies presented in this chapter can be
beneficial for just about any type of strength athlete.
[2] One of Dr. Herrera’s most famous female athletes was Olympic Gold
Medalist Maria Isabel Urrutia from Colombia. He had applied this system prior
to her winning a World Championship.
[3] For example, static training systems for powerlifting are not important for
weightlifters.
[4] “quick action” hormones are secreted in the adrenal glands.
[5] Acetylcholine is a neurotransmitter that works to activate muscles.
[6] Vitamin D is actually a steroid hormone, although the general public views it
as a “vitamin.”
Means and Methodology to Optimize the Training
Loading
• Daily training regime
• Effect of time of day on motor capabilities
• Recovery
Sleep
Nutrition
• Training in conditions of moderated hypoxia
• Influence of cold—an integral view
Figure 5 - Photo of Anatoly Karapaty (USSR) covers the wall of the Astana
Training Center in Kazakhstan, serving as a reminder that many great
weightlifting countries have roots in the Soviet System. Photo by Gwendolyn
Rojas.

Adaptation of the athlete is a cumulative process, where training loads are
combined with rest periods. This is one of the Russian principles of daily
training: “relation between training and rest” (Herrera, 2012). This is the reason
for which daily training and rest are the foundation of competitive performance.

Motor capabilities during the day have peaks and troughs, depending on climate,
phylogenetic factors and lifestyle. Early in the morning after getting up, 6am for
example, the motor capabilities are proper for aerobic activity; around 10am, for
speed and strength; after lunch, the capabilities go down. In the early afternoon
hours, capabilities are good for flexibility work (Herrera, 2012). In the late
afternoon, motor capabilities are better for strength and, especially, explosive
strength.
Methodically, in the morning, it is advised to work light aerobic exercises; then,

later, work resistance force such as squats and pulls. In the afternoon, it is
advised to work explosive lifts such as snatch and C&J. If the lifter has a third
session, isolated exercises are advised, specifically antagonistic muscles.
Recovery
Sleep
Sleep is a fundamental time in which recovery of muscle tissue occurs. It’s
advised to sleep 7-8 hours a day and 30 minutes after lunch (Herrera, 2012).
Nutrition
Caloric expenditure during training of the lifter can vary between 200 and 800
kilocalories (Herrera, 2012). The energetic burn isn’t high and exhaustion in
calories isn’t high either. In other words, weightlifting does not burn a lot of
calories in comparison to other Olympic sports.
However, the exhaustion of phosphates is high (Herrera, 2012). Control of

phosphate expenditure can be met with diet and supplement modifications.
Protein is the most important macro-nutrient for competitive weightlifters. It’s
advised 1 gram of protein per kilogram of body weight. Nutrition of the lifter
leans towards protein from milk and its products, meat, fish, and natural gelatin
which contains glutamine (Herrera, 2012). Glutamine is the amino acid with a
significant presence in the muscle and plays an essential role in the recovery of
the tissue. Carbs and fats should be controlled to avoid the increase of body fat
composition.
In terms of understanding which amino acids a lifter may need to take, it is

advised that the lifter have bloodwork done. An Amino acid panel, which is
ordered by a licensed medical professional in most places, will tell the lifter
which amino acids their diet and supplementation is efficiently supplementing,
including glutamine. Again, amino acids are key for natural growth hormone
production and growth of muscles. Not all amino acids are equally important for
sports performance and optimal natural hormone levels.

Training at high altitudes for short periods of time can assist in improving
athletic performance. A training period of 3 weeks in moderate altitude (7874
feet over sea level) has shown influence in increase of maximum strength
between 10% and 30% (Herrera, 2012). Elite athletes train at this altitude for 21
day periods (Herrera, 2012). In other words, it is not necessary to train at high
altitude all year long. High altitude training is ideal for focused training camps in
the preparatory phases of training.
Influence of Cold – an Integral View

Recent research has contradicted the long-held belief that the icing of muscles
improves recovery (Jam, 2014). Such studies cite that inflammation can be good
for muscle repair, hence icing to reduce inflammation is undesirable. That being
said, it is not uncommon for scientists focusing on one specific subject or field to
be completely unware of other fields of research and how a mechanism they are
studying impacts other fields. The following sections take an integral look at
icing or chryotherapy, describing how it is used in the Soviet System and the
biological mechanisms that it likely affects to improve training.

The Primary Goal of Icing Is to Create Beneficial, Natural

Hormonal Changes
Cold has been shown to stimulate some receptors with positive effects.
Theoretically, it’s known that thermic stimulation speeds the recovery process,
because it increases local blood circulation and also stimulates the hormonal
system (Herrera, 2012). Experimentation has shown that cold showers between
weightlifting exercises has increased the work capability for the next exercise
(Herrera, 2012). In practice, it is recommended at the end of workout application
of cold to the areas affected by training to prevent injuries. In high-level training,
it’s advised thermic contrast alternating cold and hot (Herrera, 2012). In Russian
training centers, athletes finish training with sauna and cold water pools
(Herrera, 2012). Often, athletes use them at the end of the training week (Rojas,
2014). Icing the kidney area for 15 minutes after training has also shown positive
results (Herrera, 2012); this is not surprising as adrenal glands are located by the
kidneys. Cubans have also rubbed ice on their legs, shoulders, and low back
between exercises (Rojas, 2014). Anecdotally, Cuban Olympic gold medalist,
Daniel Nunez, credits his 20 world records and Olympic gold medal to ice
therapy (Nunez, 2014).
Inductive Reasoning: Hormonal Mechanisms for Increased

Performance Due to Cold
In terms of the hormonal effects of cold, cold clearly impacts the adrenal system,
which in turn impacts the athlete’s ability to train. For example, studies have
shown that animals with removed adrenal glands are incapable of tolerating the
cold. Likewise, the adrenal functions of humans have enabled us to survive and
settle cold regions throughout the earth (Paakkonen & Leppaluoto, 2002). In
effect, exposure to cold can increase adrenal hormones.
Short-term cold exposure can increase cortisol and norepinephrine (Paakkonen

& Leppaluoto, 2002), both essential for athletes. One study found that even
exposure to cold air for just 5 minutes at 4 degrees Celsius raised plasma
norepinephrine (Paakkonen & Leppaluoto, 2002). Norepinephrine is a stress
hormone triggered by the sympathetic nervous systems. It triggers the fight or
flight response. In weightlifting we use the sympathetic nervous system to
execute maximal lifts in a reflex-like reaction. Norepinephrine causes increased
heart rate and enables muscles to work faster and more efficiently. Further, it is
desirable to lift with an elevated heart rate, to keep the muscles warm and ready
to output power. This hormone also increases glucose, which is an energy source
for a weightlifter’s muscles. Therefore, increasing norepinephrine via the
influence of cold may be one mechanism to explain the positive impact of cold
therapy used extensively by the Cubans and the Soviets.
It is important also to address the role of cortisol. Cortisol is needed to deal with
the stress of training and inflammation. It is ideal that cortisol levels should
follow a circadian rhythm and training times are optimally arranged around the
athlete’s circadian rhythm, whereas too low cortisol levels and too high cortisol
levels are both negatives.
Further buttressing Soviet claims, scientists have also proven that cold exposure
can allow an athlete to exert direct control over the sympathetic nervous system
(Anne Houtman, 2016). In the case of Wim Hof, “the iceman”, who regularly
completes athletic feats in below freezing environments, scientists found that he
was able to influence his immune response and the hormones epinephrine,
norepinephrine, and cortisol with cold exposure (Anne Houtman, 2016). Hof’s
technique for hormonal manipulation involved cold exposure combined with
breathing exercises and meditation (Anne Houtman, 2016). Scientists found that
with ice exposure for 30 minutes, Hof increased his cortisol levels and decreased
inflammation. Hof also displayed higher brown fat levels, which contain more
mitochondria than white fat (Hof, 2015). This assists in rapid energy production,
in Hof’s case, to produce body heat (Hof, 2015). The implications on athletes is
interesting, in terms of rapid energy production.
Though Hof had stellar results with prolonged cold exposure, it is important to
note that the cold exposure used by Soviets and their Cuban allies were done
under short durations. Other studies have shown that long term exposure to cold
can decrease thyroid hormones T3 free and T4 free (Paakkonen & Leppaluoto,
2002). It is unclear if this can be generalized to the Hof case as well.
In summary, cold exposure can increase norepinephrine and epinephrine, which

could ready the body for the next exercise. Cold exposure can also increase
cortisol to deal with inflammation, also enabling the body to continue with
exercise at a high performance level.
Direct Experience with Ice Therapy at Risto Sports
In the training of Rocio Navarro, a member of the Panamanian National Team in
the 69kg weight category, ice therapy along with Soviet System programming
enabled her to advance from a national level lifter to an elite level lifter in Pan
America.
Figure 6 - Rocio Navarro clean and jerking 113kg at the 2015 Pan Am Games.
Photo by Ivan Rojas.
Once at Risto Sports, Coach Ivan significantly increased Rocio’s volume and
introduced her to ice therapy. She would ice her legs religiously after every work
out. She had never done cryotherapy prior to coming to Risto Sports.
In a 6-month time period, Rocio achieved huge improvements. She went from a
145kg back squat, 83kg snatch, and 107kg clean and jerk to a 175kg back squat,
92kg snatch, and a 115kg clean and jerk with training lifts of 96kg and 119kg,
respectively. This is a 13% improvement, whereas, mature athletes at the
international level are seeking to improve, realistically, 4.8% a year.
In competition, Rocio was able to out lift Cuban and Venezuelan lifters. Both of
these countries have a long storied tradition of elite weightlifting and are always
expected to pummel any lifters from Panama. The Cuban coach later conferred
to Coach Ivan Rojas, Panama’s National Coach and of Risto Sports, that he was
in utter shock to see such improvement in the Panamanian lifter.
In conclusion, the keys to her huge improvement were:
1) she religiously used ice therapy after every training session, and
2) we increased her training volume using a pure Soviet System.

Dynamic and Kinematic Structure of the Most
Effective Exercises to Develop Maximum Strength,
Speed Strength, Resistance Strength and Explosive
Strength
The lift is divided into phases. This is true for both the snatch and clean and jerk.
Figure 7 - Phases of the lift with velocity, force, and acceleration. Excerpt from
Medvedev’s book to Dr. Herrera, photo by Dr. Herrera (Medvedev, 1985)
The above figure shows the kinematics of the lift. It also shows the phases of the
lift separated by vertical lines (the final phases of recovery are not shown). The
phases of the snatch and clean and jerk will be separately detailed on the
following pages.
First, let’s discuss what can be learned from the figure: the relationships between
force and velocity.
The minimum force occurs as the bar passes the knees. The maximum force
occurs as the athlete starts their final extension of the pull. Interestingly, velocity
peaks at the top of the pull while the force almost drops rapidly, reaching zero
shortly thereafter.
Physically, the lifter is applying a maximal force, which then causes the bar to
reach maximum velocity. As the bar velocity is about to peak, the lifter is going
under the bar. As the lifter turns over and goes under the bar, the force drops to
zero. This physically makes sense as the bar is still travelling upward, while the
lifter’s body is no longer imparting force on the bar; in a sense, the lifter is in
free fall.

The snatch is composed by ACTIONS, PERIODS, and PHASES (Lukashov
1972 and Miulberg 1988). These are scientifically accepted terms which enable
lifters and coaches to share ideas with other coaches and lifters from around the
world. Note that these terms reflect the fact that a perfect snatch is one
continuous motion, particularly the pull.
The figure below shows the structure of the snatch. Each action is broken down
into phases and periods. The figure shows these periods and phases labeled on a
snatch sequence of a Risto Sports lifter on his way to medaling at the American
Open in 2013. It is important to recognize that the number of phases in Figure 7,
the Soviet figure, match those in Figure 8. Figure 7 only shows the velocity and
force up until phase 7, the shock absorption. Figure 9 nicely applies the periods
and phases from Figure 8 on a real-world lifter.
Figure 8 - Actions, Periods, and Phases of the snatch (Perez, Unknown)
The preparatory action focuses on the start position of the lifter and ends when
the bar lifts off the platform. The start position can be either dynamic or static. A
dynamic position involves the lifter moving their hips into the bar and giving a
final impulse with which to help initiate lift-off. A static start involves lowering
oneself down into the start position, flexing the muscles of the legs, then going
into the lift-off. Some see the dynamic as more beneficial as a pulse of energy is
being transferred from the lifter by quickly lowering their hips down and
forward then straight into the lift-off motion. It is, however, an effort of precision
and it is very easy for the lifter to mistime this motion and throw phase 4 off.
Lifters like Nikolai Peschalov have used this to win Olympic medals. The static
position enables the lifter to stretch down into their hamstrings, storing energy
similarly to how a compressed spring stores energy. Provided the lifter does not
linger too long in this position, this can act as a spring force which enables a
stronger lift-off. This position also tends to be more repeatable, leading to fewer
technical errors, as the lifter is not timing the cranking motion of the hips and
upper leg with the start of the lift. Naim Suleymanoglu, one of the most
successful weightlifters of all time, used a static start position.
The next portion of the snatch is the “principal action”. It is aptly named as it
contains the pull and turnover periods of the snatch—both which can make or
break a lift. These are further broken down into the following phases: lift-off,
previous impulse, shock absorption, final impulse. The lift-off describes the bar
coming off the floor. The previous impulse, shock absorption, and final impulse
is referring to energy transmitted to the bar prior to passing the knees, passing
the knees, and then final burst of energy (or impulse) transmitted before the bar
turns over.
The turn-over period commences immediately after the pull. This includes the
phases 10 and 11 where the bar is traveling upward, unsupported by the lifter,
which enables the lifter to slide their feet out. This is somewhat similar to a
baseball player throwing a ball straight into the air, where the ball, like the bar,
has enough energy imparted into it, that it can travel upward without any further
action from the athlete. The only difference, here, being that the lifters hands are
still connected to the bar, even though they impart negligible force on it in this
phase. In phase 13, the feet are fully contacting the floor, and the lifter has
caught the bar. The feet are now creating a normal force against the platform,
and the lifter is fully supporting the bar in an overhead squat position.
The “final” action consists of the recovery and fixation periods. These periods
describe the athlete standing-up with the bar and holding it overhead for the
down signal.
Figure 9 - Snatch sequence labeled with structure of the snatch of Risto Lifter,
Elio Guerra, photo licensed by Hookgrip
Again, the clean and jerk follows similar phases and periods as the snatch.
Phases for the jerk are also constructed. The actions of the clean follow the same
pattern as the snatch.
Figure 10 - Actions, Periods, Phases of the clean (Perez, Unknown)
Just like the clean and the snatch, the jerk also has Preparatory, Principal, and
Final actions. As shown in Figure 10, the periods are also similar. The prelude
period, though, is markedly different from the pull periods of the snatch and
clean. The prelude period consists of semi-flexion, breaking, and thrust phases.
The semi-flexion phase describes the athlete dipping downward with the bar by
bending their knees. The breaking phase is when the athlete changes direction
with their dip—the point where they stop descending. The thrust phase is when
the athlete explodes out of the dip and moves the bar upward.
The next phase describes the athlete sliding under the bar into a split (for some
lifters, a squat or power jerk position), then supporting the bar overhead. Just
like the snatch, it completes with a recovery and fixation period, composed of
the lifter bringing their feet together and standing-up with the bar fully overhead.
Figure 12 shows the actions, periods, and phases on an elite Cuban lifter
competing, at the time, for Risto Sports.
Figure 11 - Actions, Periods, and Phases of the Jerk (Lukashov 1972) (Perez,
Unknown)
Figure 12 - Phases of the clean and jerk, demonstrated by Risto lifter Elio
Guerra, Photo licensed by Hookgrip
In practice, 60% of the best Soviet lifters considered it useful to execute the
exercises of squats, pulls, and bench press with a slow rhythm every 7-10 days at
the end of their training sessions (Herrera, 2012). In particular, the pull could be
done with a slow return. Unlike the snatch and clean and jerk, the return of the
pull, squat, and bench press can be executed at a different rhythm when they are
used as strength exercises and not technical exercises. Whereas, it would be
highly detrimental to execute technical exercises, like the snatch and clean and
jerk, at different rhythms, as the goal in training is to make technique, including
speed, as repeatable and reflex-like as possible.
In terms of varying rhythm of strength exercises, the Soviets completed a study

on varying the rhythm of the squat and increase in the athlete’s squat personal
record. Table 4 shows the results. The subject lifters were placed into 5 different
groups. Each group executed the squat at a different rhythm. The column at the
far right shows the actual average kilograms the group’s squat increased plus or
minus the standard deviation (in other words, the spectrum of improvement was
given for each squat group).
Table 4 - Optimal rhythm of the squat exercise (Lelokov)
As seen in the above table, varying the speed of squats had the best improvement
in strength. Squatting with a fast rhythm had the lowest improvement. Varying
rhythm also had the second lowest standard deviation, meaning the results had
less variation. This meaning athletes in this group were less spread apart, or
more similar results, than in a group with higher standard deviation.
To practically apply squatting in different rhythms, the lifter can either schedule
a change in squat pace every 7-10 days, or simply change squat rhythm between
repetitions or even sets during daily training. If the athlete finds it too difficult to
modulate the rhythm of their squats, then they could simply apply a medium
speed. Whereas, medium speed was found to be the second most effective
method for improving squat results; it also had the lowest standard deviation of
the 5 rhythms tested.
Training with Weights Loading and Its Meaning According to
Period of Training
Key Definitions:
• Organism: The subject or, in this case, the athlete.
• Training Load: It’s the group of stimuli that causes a chain reaction
of the functional systems in the organism. The effectivity of the
training load is valued by the deepness and duration of changes in the
organism. (Herrera, 2012)
• Repetitions: Each lift completed for a particular exercise.

Abbreviated as “reps”.
• Set: A group of repetitions completed without significant rest in

between.
• Volume (Repetitions, Kg lifted, kilometers, kilocalories): This is

the indicator of quantity of stimuli.
• Intensity: The indicator of quality of stimuli or level of difficulty,

determined, basically, by the maximum result (Herrera, 2012).
Whereas, intensity is calculated as the percent of the athlete’s
maximum result.
• Personal Record: The athlete’s best result in any lift. Also known as
their “max” or “PR”.
• Max Out (Maxing-Out): When the athlete attempts to lift 100% or

more of their personal record in training.
Intensity Zones
Before discussing program design, intensity zones must be defined. Intensity is
segregated into seven zones in which the lifter works.
Table 5 - Intensity Zones (Herrera, 2012)
Table 5 shows the different intensity zones established by the Soviets. The
Soviets divided intensity into seven zones, through empirical studies. When
coaches program, we talk about amount of work done in an intensity zone. As
defined above, an intensity zone is a range of percentage of a best lift. For
example, intensity zone 3 is 70-79%. If a lifter’s best lift is 100kg, then any lifts
done from 70kg to 79kg would be work done in intensity zone 3. Medvedev
followers look primarily at the number of repetitions or “volume” completed in
an intensity zone. As we will see with mesocycles, macrocycles, and
microcycles, depending on which cycle the lifter is in, the lifter will do most
work in a particular intensity zone. These cycles and volume are discussed in the
following sections.
It is important to observe that intensity under 50% is not represented on this

chart. Specifically, the Soviets do not count repetitions done at less than 50% of
a lifter’s PR towards the training cycle’s volume. For example, if a lifter’s best
snatch is 200kg, warm-ups done with the bar up to 100kg are not counted as
work done towards the lifter’s training program. Nevertheless, work with the bar
and light weight should always be done before a training session for the
purposes of safely and effectively warming-up, including for improving
technique.

The programming of a weightlifter’s training is done methodically, purposefully,
and scientifically. The weightlifter’s program is designed in yearly blocks, then
broken down in to blocks of 3 months, then broken down further into blocks of a
week at a time. Workouts where the weightlifter attempts greater than 95% of
their best lifts are planned events.
Volume and intensity are the two key parameters in programming design.
Programming is a delicate balance of volume and intensity.
Figure 13 shows the cyclic nature of volume and intensity. As we progress

through this chapter, the dance these two parameters play in creating a
champion’s program will become more clear.
Figure 13 - Volume and intensity by month. Dashed line is volume (number of

repetitions), solid line is intensity (%). Chart is from Dr. Herrera’s personal copy
of Medvedev (Medvedev, 1985)

The cyclical nature of volume and intensity is an output of the cycles detailed
below in Table 6. The four cycles shown determine when and how volume and
intensity are increased and decreased.
Table 6 - Cycles of the Training Year
Coaches program by working from defined start points towards defined control
points (i.e. major competitions). The end of the Olympic cycle determines the
start of the first macrocycle for the next Olympic cycle. From there, mesocycles
are then planned. Then, mesocycles are broken down into weeks or microcycles.
This is a form of functional decomposition, where we start from a large chunk
like macrocycles then break them down into smaller chunks such as quarters of a
year, then weeks, then days, then training sessions.
The macrocycle is broken down into phases that influence the dance between
volume and intensity to reach a specific objective. The phases are preparatory,
pre-competitive, and competition. In training design, these phases are always
placed in the aforementioned order, as they sequentially build on each other.
They are specifically defined as:
Preparatory phase: The preparatory phase is the phase of training that prepares
the lifter’s body for handling maximal loads. It creates an adaptation of the body
to high demands. It is the first 7 weeks of a 12-week cycle. There is one test
point in this phase.
Pre-competitive phase: This phase continues preparing the body for competition.
The body can handle increased intensity while volume is maintained. There is
one test point in this phase.
Competitive phase: This is the final phase of training before a competition. The
volume is decreased and the intensity increases to its greatest. There are 2–3 test
points in this phase in which the lifter is prepared to max out.
Table 7 shows each of the phases by week of the macrocycle. Per Table 7, each
phase includes test points—also known as “controls” or “max-outs”. During
week 7, the lifter can go up to 100% and should not necessarily seek to exceed
their PR. Week 9, the lifter may go above 100 %; week 9 contains the first test
point of the cycle where new PR’s are sought. It is even more pertinent that the
lifter exceeds their PR by week 12. During week 12, the lifter must hit as a high
a max as possible. In effect, the coach should design the program for a lifter to
compete at an important competition in week 12 of their cycle.
Table 7 - Training phase by week and control points

By planning in 12-week cycles, the athlete’s body will adapt to peak at more
predictable times. This is a huge advantage over other training systems, because
the coach and/or athlete can predict when the athlete will be ready to hit a big
personal record. By modulating the volume and intensity, we can goad the
athlete’s body into hitting 100% or more 3 to 4 times in a cycle at fairly know
times. Hence, it is imperative that the cycle is designed around key competitions.
The goal of the training cycle is to hit new personal records at the athlete’s most
important competition. Thus, before planning the start of the cycle, it is
important that the coach understands which competitions are the most important
competitions of the year for their athlete. The coach must know which
competition is the most important of the year for the athlete, then understand
which competitions are of secondary importance. They should also look at
competition schedules to find smaller practice competitions.
For example, a lifter looking to compete at a World Championship would plan

their cycle around the World Championships as the maximal point in the year.
Then, they would work backwards and program around the key qualifying
competitions for the World Championships, such as the National
Championships. Further, the athlete might need to post a qualifying total at a
local competition to compete at nationals; these meets could fall in weeks where
the athlete is doing above 90% such as week 7.
The most important competitions should fall at the end of each 12-week cycle
and smaller warm-up competitions occurring towards the beginning of the cycle.
An underlying assumption here is: it is important to compete as much as possible
when the intensity level is planned to be over 95%. This is due to psychological
benefits of competing often and the pragmatic viewpoint that PR’s should not be
left in the training hall on YouTube videos. Figure 8 highlights the max-out
points in the mesocycles, and it also shows the general intensity ranges of the
microcycles.
The way this works out practically is that the most important meet of the year
will fall on week 12 of the final mesocycle of the year. Secondary meets, such as
qualifiers for the primary competition, should also be programmed around such
that they fall on week 12 of prior mesocycles.
Within each of these mesocycles, it is customary to compete at least 2 times

before week 12—usually week 7 and 10. By doing so, the athlete and coach will
get the most out of their pre-competitive and competitive phases of training.
Hence, many times, a coach will schedule either a test meet or a training camp
prior to the actual competition. Table 8 highlights weeks in yellow where the
lifter is expected to do at least 100%. If the lifter looks in good condition, they
can attempt over 100% in these weeks on the last day of the week.
Another very important thing to observe in Table 8 is that the 3 primary

exercises—snatch, clean and jerk, and squat—do not always have the same
intensity zones worked. In some microcycles, both the snatch and clean and jerk
are maxed. Some weeks, the squat and clean and jerk are maxed.
Table 8 -Range of intensity for macrocycle, including its mesocycles and
microcycles, highlighted cells are control points
It is common to see videos of lifters from countries with highly organized and
centralized training programs to conduct a training camp for the final team
selection for major championships. For example, a country like Colombia may
have a training camp a month before the World Championships. At the end of
the camp, they would have a test competition to select the final team. It is
expected that the athletes selected to the team would be able to max out again at
the primary competition because the athlete would be at the end of their
competitive phase.
Volume
As we have discussed intensity and segments of the macrocycle, the next piece
of the programming equation is volume. The program is conceived by setting a
goal for the total volume of the macrocycle.
Again, as one macrocycle is a quarter of a year of training, then the volume of

the macrocycle is the number of repetitions that the lifter will complete for the
entire quarter year. From there, the coach will decide how to spread the volume
over each mesocycle. Then within each mesocycle, the coach spreads the
volume over each microcycle. Again, this is a form of functional decomposition.
The volume for the macrocycle is split over the 4 mesocycles in a sinusoidal
fashion—it goes up one mesocycle, then down the next. This was demonstrated
in Figure 13. At the mesocycle level, the amplitude of this variation—mesocycle
to mesocycle—is less than the variation microcycle to microcycle. The highest
volume mesocycle is, typically, at the beginning of the macrocycle. That being
said, remember to program around the major competition goals of the year as,
just like intensity, the volume is decomposed with the lifter’s goals in mind.
Gwendolyn Rojas competing at the 2015 Kazakhstan Youth National

Championships. She is the only American to ever have this honor to compete at
a Kazakh Nationals as a guest lifter. She trains at Risto Sports using the Soviet
System. Photo by Gwendolyn Sisto.
As mentioned above, the mesocycle is broken into 3 phases; the phases with
lower intensity will see higher cumulative volume. The preparatory phase will
account for the most volume in the mesocycle, with volume reducing through
the pre-competitive and competitive phases as intensity increases.
Microcycle programming follows similar suit. Within each phase of the

mesocycle, the microcycle also varies. For example, microcycles in the
preparatory phase will have weeks of higher volume and lower volume. Low
volume, lower intensity weeks are usually referred to as de-load weeks. Like the
mesocycle, the waves and undulations of volume and intensity continue from
microcycle to microcycle, with the lowest volume and highest intensity weeks
occurring in the competitive phase. Further, within each microcycle, even on de-
load weeks, the intensity should follow the following pattern: the first day of the
week is the lowest percent of max for the week, volume drops mid-week, and the
highest percent of max lifts are done the last day of the week with moderate to
higher volume.
The decomposition of the volume described above is tailored to the lifter’s

needs. The volume is further spread across core exercises also to strengthen the
lifter. The suite of exercises also changes as the program progresses from
preparatory phase to competitive phase.

Now that we have discussed volume, it is important that we know how to
calculate it. Table 9 shows a sample program. It shows how to calculate volume.
It is based on a lifter, for simple purposes, who has a 100kg maximum lift. The
particular lift or exercise does not matter, as this calculation is valid for finding
the training volume for any exercise.
Table 9 - Example for calculating Total Volume.
The total repetitions are calculated simply by multiplying the reps in a set by the
number of sets at each subsequent weight, then summing across. In the example
above, there were 23 total reps in the program.
Next, the totals kilograms lifted are calculated the same way. Simply take the
weight value and multiply it by the number of reps by the number of sets done at
each weight. Then we sum across the row which says “kilos” and arrive at
1657kg lifted in total.
The “medium weight” is found by dividing the total kilos lifted by the total reps.
In this example, we arrive at 72.
Next, we find the relative medium intensity by dividing the medium weight by
the max for the lifter. Again, this method works for any exercise—snatch, clean
and jerk, jerk, squat, etc. Depending on the mesocycle and the lifter, the coach
will aim for a different relative medium intensity value.

First set a goal for the repetitions for the macrocycle.
• For simplicity sake, let’s use 3000 repetitions or a total loading of

3000 repetitions (this is not a realistic number).
• This is all repetitions of all exercises added together.
Then, divide the repetitions by the number of mesocycles – which is 3.
3000/ 3 = 1000
For a goal of 3000 repetitions in total in a macrocycle, there should be about
1000 repetitions in the mesocycle.
Next, determine if you want to skew the load towards one mesocycle or another.
From the preceding sections, we know it is desirable to do more volume in the

preparatory phase, and less in the competitive phase. Again, for simplicity
purposes, move 500 repetitions out of the competitive phase into the pre-
competitive phase.
This would yield three mesocycles like this:
Preparatory phase: 1500 repetitions

Pre-competitive phase: 1000 repetitions total
Competitive phase: 500 repetitions
Next, you will need to split the repetitions week by week. Let’s take the pre-
competitive phase as an example. There are 4 weeks in the pre-competitive
phase. Dividing the volume by 4 we get:
1000/4 =250 repetitions
As you learned earlier in this book, there are de-loading weeks and that volume
should be varied sinusoidally. So, you could skew volume away from de-load
weeks, about every other week. Using a simple example, a pattern could look
something like this:
Week 5: 350 repetitions

Week 7: 150 repetitions—Lowest volume week as lifter goes up to
100% in both snatch and C&J (Table 8)
Next, you will have to go week by week and spread the volume over each day.
Let’s use week 7, the max-out week as an example. If the lifter trains 6 days per
week, then the load per day should be about:
Week 7: total volume/number of training days per week

150/6 = 25 repetitions
In this example, we would start from 25 repetitions per day and skew it based on
intensity variation and keeping a sinusoidal pattern. As you may have learned
from the “Kazakhstan Weightlifting System for Elite athletes” (Ivan Rojas,
2015), the highest intensity is in the beginning and end of the week. So, the
volume might be spread something like this:
Day 1: 25 repetitions
The repetitions used in the above example are far lower than a typical cycle for a
competitive lifter. They are used to illustrate an example using easily
manipulated numbers.
To get a more realistic sense of how to spread the volume while varying
intensity, then review the sample programs at the end of this book. These
programs are real macrocycles with realistic repetition counts.
Selecting the Right Number of Training Sessions per Week in

Modern American Society
The Soviet training methods pre-dating Medvedev’s and Vorobiev’s work were
created to help make soldiers out of farmers. Therefore, the Soviet System was
created with the same mentality and can be applied to any level of training. The
programming is simply adjusted to the athlete’s training level.
Before embarking on writing a training program for your lifter, first, establish
the level of the lifter if:
1a.- Master, Beginner or Recreational lifter—Most Masters, depending

on fitness level, someone who is starting to lift and lifters who plan to
only compete locally.
1b.- Intermediate or more competitive lifter—competes locally with
fair results, and has not yet qualified to a major national event.
1c.- Advanced—competes at major national competitions with fair
results.
In cases 1a and 1b, there is more flexibility in the training to increase results.
Results tend to come more easily and more rapidly in the earlier skill levels of
training.
The number of training sessions selected for 1a and 1b lifters is more based on
social factors then capabilities:
1a’s: The number of days per week recommended for 1a are 3–4 days per week,
with 1 session per day. They can, certainly, train 5–6 days per week, yet, most
recreational lifters would burn out or resent training more than 4 times per week
in modern American society. The majority of Master lifters will fall into this
category. However, Master lifters with a very high level of fitness who also
compete on a senior or "open" level may categorize themselves as 1b or 1c based
on their competition results.
1b’s: It is recommended at least 4 days a week for this group, with 1 session per
day. If they are really dedicated to qualifying for a major national event, then
bump the days up to 5 to 6, with maybe one day per week that they do a double
session. Again, if weightlifting is not their sole focus, then more than 5 days a
week may cause resentment
If the lifter is a 1c, or advanced, and is serious about improving, then they should
strive for 6 days per week. It is important to know if the lifter has any activities
in their personal life that can affect number of training sessions the lifter can do
per week. The coach must determine if the lifter falls into any of these
categories:
A - If lifter works, studies, has a family and lifts

B - If lifter works or studies and lifts
C - If lifter works or studies part time and lifts
D - If lifter only lifts
This is salient as the training program and the managing of the load should be
according to time availability of the lifter and their actual situation. Case D, for
example, is the ideal case where the lifter can completely arrange their life
around training. Lifters who only train for a living should train 6 days a week,
and it is best if they can do at least 8–10 training sessions per week. Some full-
time lifters report doing even up to 12 sessions per week.
Certainly, in cases A, B and C, it is possible for the lifter to organize their

schedule to lift 6 days per week; it will, however, be less likely that they can do
more than 6–8 sessions per week.
If the coach wants the lifter to succeed, then they must be realistic about the true
number of sessions and days per week that the lifter can train. Likewise, it is the
responsibility of the lifter to be open and honest about how many sessions and
days per week they can train. The lifter must commit to a set number of training
days per mesocycle and must have the discipline to stick to the agreed upon
schedule.
Likewise, in the appendix of this book, we have included sample programs for 3,
4, 5, and 6 day per week for a full mesocycle. In all cases, the soviet system can
be used for any skill level.
The daily training should be recorded in a log. It is of utmost importance to keep
a record such that athletes and coaches can see progress and understand total
repetitions. A sample training log is on the next page.
Data that should be entered by the lifter is the date, bodyweight, heartbeat, and
the lifter should note any missed lifts directly on the log. The training log
otherwise assumes that all lifts were successful. The lifter may even want to
make notes when exercises felt particularly easier than normal, or if they felt
they had a breakthrough.
All other information such as the lifter’s name, the cycle information, the
percentages, repetitions, best recorded lifts, average weight, tonnage, and
average intensity zone should be entered by the coach.
It is important to note the macro, meso, and microcycle number and date of
training. This will make it easy for the lifter or coach to look back on training
cycles and do a comparative analysis. For example, if a lifter is making less than
90% of their lifts for a given microcycle, it can be useful to look at percentage of
completed lifts for the same microcycle of the previous macrocycle. The coach
can compare whether the lifter struggled in the same microcycle previously, and
then they can alter their approach.
Table 10 - Sample Training log (Herrera 2012)
Missing Lifts
During a cycle, it is expected that a lifter will miss some lifts. Usually, lifts
missed behind are counted as lifted during training, and lifts missed out-front or
otherwise are considered true misses in training. The lifter, for safety reasons, is
also not expected to save lifts in training. The coach should be concerned,
though, if the lifter misses more than 10% of their lifts for a given week.
Approaches the coach can take for greater than 10% misses:
• Document in which exercises the lifter had the misses.
• Review bodyweight metrics. Loss in more than a kilo per week can
be a sign of insufficient recovery.
Countermeasure: Improve diet and recovery methods, see methods

in previous chapters.
• Review what number for PR’s the percentages were taken off of. If
the lifter provided an inflated PR number for either the snatch, clean
and jerk, or squat, it can make the program unsuccessful.
Countermeasure: adjust max, recalculate percentage of max’s.
Countermeasure: ensure that the max being used is the original max
used to calculate percentages initially for the cycle.
• Ensure athlete is reporting any injuries.
Countermeasure: seek medical care.
• Check technique. Determine whether the lifter’s technique has

drifted.
Countermeasure: Add 30 min of technical work with the bar at

beginning of session.
• If all the above seems normal, then
Countermeasure: consider dropping the intensity by a few percent

while keeping the repetitions the same.
• It is always recommended to lower the intensity first, before lowering

the volume.
• When lifters are missing lifts, never lower the volume without
lowering the intensity. This is to keep the lifter safe!
• If all the above are done, then
Countermeasure: lower the volume.
Again, the program is adjusted based on metrics. If a lifter is sore and tired and
still capable of safely executing greater than 90% of their lifts, then the program
may not need to be adjusted. In cases like these, the lifter should improve their
recovery methods and utilize some of the many permissible recovery methods
covered in prior sections of this book. It is important to managing soreness and
fatigue as it can be a negative leading indicator. Note, lifters new to the Soviet
system will need time to adapt and are expected to be sore the first mesocycle.
New PR’s During the Macrocycle

It is of utmost importance that the same maxes or personal records are used to
calculate the percentages for the entire Macrocycle. If a lifter hits a new personal
record in week 9, for example, the coach is still to use the previous maxes from
the beginning of the cycle to finish out the 12-week macrocycle.
Case Study: Fundamental Differences of Female
Lifters From Russia, China and Bulgaria. Reason for
Chinese Supremacy
A common misconception is that Bulgarians, in their heyday, maxed-out all the
time. Is this true?
In this section, we will look at data comparing the training of China, Bulgaria,
and Russia for female lifters in the late 1990’s (1998).
Background
Throughout the 1990’s, all three countries were a force in women’s lifting.
However, in the earlier 1990’s Russia had more dominance than the other two
countries. By the end of the 90’s, China was the undisputed best country in
women’s weightlifting, sweeping gold medals in almost any weight class they
competed in for women. Bulgaria, for its incredibly small size and population,
routinely had medalists and/or champions, which was very impressive
considering the size of China and Russia’s programs.
One must ask—how was it that China overtook both Russia and Bulgaria?
We can answer this by looking at actual data on the programming methods of

these three famed countries.
In Table 11, we can see the volume lifters completed in the preparatory and
competition phases. The variable “X” indicates the average or mean. The
variable “o” indicates the standard deviation or variance. These two variables are
listed for all three countries for various training indicators.
Table 11 - Volume of the competitive and preparatory phases of female lifters
from China, Russia, and Bulgaria (Herrera, 2012)
In this time period, Russia had dropped the number of repetitions that its female
weightlifters were doing on an annual basis. Meanwhile, China’s coaches had
increased the number of repetitions. Most of the repetitions were concentrated in
the snatch and clean and jerk. The increase in repetitions correlated with China
overtaking Russia and Bulgaria.
Table 12 shows something equally interesting. As internet folklore goes, the

Bulgarians are rumored to do the highest intensity of all systems. Looking
closely at Table 12, the intensity coefficient of the Bulgarian team is only 3%
higher than the Chinese intensity coefficient and about the same percent higher
than the Russian coefficient. This means that the Bulgarians only do slightly
more intensity than Soviet based systems. The difference is not significant, or,
rather, the intensities between the systems can be considered to be almost the
same.
Upon examining snatch repetitions done at 90% or more, the Chinese actually
did more repetitions than the Bulgarians. This is not to contradict the
fundamentals of the Soviet system; this is, actually, easily explained by the
mesocycle phase. As discussed earlier, In the Soviet system, work in the higher
intensity zones increases towards the end of the macrocycle, in the mesocycles
covering the pre-competitive and competitive phases. As discussed in Table 8,
there are 3 weeks where the lifter goes up to or above 100%, and the competitive
and pre-competitive phases will see more work in the 70+% intensity zone. In
effect, the charts are over competitive and pre-competitive phases where Russian
and Chinese lifters would do more repetitions at the higher intensities.
Table 12 - Intensity of the training of Bulgarian, Chinese, and Russian lifters

(Herrera, 2012)

The Soviet system works for anything. It is fundamentally a delicate balance
between reps and intensity, as well as work and recovery. To apply this system to
another activity, simply replace the exercises with the exercises of the new
activity of interest.
Dr. Herrera once relayed a story where he applied the Soviet System to
managing the workload of a prominent engineer. He indicated that the chief
designer of the Russian MiG (Mikoyan), had been suffering deleterious health
effects from working too hard (Herrera, 2012). Dr. Herrera created a “training
program” for the chief designer, whereby the DR varied the chief designer’s
workload day to day, week to week, similarly to how loading is varied in a
weightlifting program. This resulted in positive health effects.
In summary, the principles of the Soviet System can be applied to anything that
involves a defined workload to be done over a defined period of time.
Sample Programs
The following chapters are sample 12-week programs or 1 mesocycle. They are
divided into 3 to 6 day a week programs. The below section gives guidance on
how to read the programs.
Nomenclature- How to Read the Programs

The following examples show how to understand the nomenclature used in the
programs included in this book.

Snatches 70 (2x3)
The lifter or coach should read this as snatches at 70% of max for 2 sets of 3
repetitions.
Example Two: Power Clean and Power Jerk Complexes

P. Clean + 3PJ 60%( 3x1-1) 65%(3x1-2)
This is interpreted as at 60% of max do 1 power clean, 3 power jerks for one set;
at 65% of max do 1 power clean, 3 power jerks for 2 sets.
Example TwoA: Power Clean and Power Jerk Complexes

P. Clean + PJ 60%( 3x1-1) 65%(3x1-2)
This is interpreted as at 60% of max do 1 power clean, 3 power jerks for one set;
at 65% of max do 1 power clean, 3 power jerks for 2 sets.

Back Squat 70%x4 80%x3
This is interpreted as back squat 70% of max for 4 reps for 1 set, then back squat
80% of max for 3 reps for 1 set.

Back Squat +Jerk 45% (2x3)
Interpret as back squat 45% of max 2 sets of 3 reps each in the back squat and
jerk. The reps should be done as such, one back squat followed by a jerk, then
another back squat followed by a jerk, then followed by another back squat
followed by a jerk.
Example Five: Power Clean, Front Squat, Power Jerk

Combination
P. clean + front squat + PJ 60% (4x1-2)
Do 1 power clean, 1 front squat, followed by 4 power jerks for 2 sets.

The athlete is expected to jog for up to 15 minutes. The jog should be carried out
at a leisurely pace. The athlete should not feel any significant muscle fatigue,
especially in the legs. It is important for recovery that the athlete abide by these
guidelines.

At the conclusion of some of the training sessions, the phrases “Snatch w bar”
and “clean and jerk w bar” are shown. They are abbreviations for “snatch with
empty bar” and “clean and jerk with empty bar”. These exercises are meant to be
purely technical work with the bar.
Twelve-Week Program
In a perfect world, the lifter would get up early in the morning (5:00 am or 6:00
am) and do some stretches, technique with stick, little jogging (6 minutes). The
lifter would go back to bed and sleep until 8:30 am and have breakfast around
9:00 am. The first session of the day at 9:30–10:00 am would be squats and pulls
and abdominal work. Lunch and rest in the afternoon between 4:00 or 5:00 pm
the snatch exercise of the day with 20-minute break after it. The second exercise
would be C&J exercise and abdominal work. Supper and sometimes a light
session of bodybuilding exercises.
This would require training 6 days per week. One sample macrocycle for a 6 day
per week program is included in this book. The days which are shown as single
session days can be split into 2 sessions per day and timed in accordance with
the above paragraph.
If you don’t live in a perfect world for training, then skip to the next page.
In America, most weightlifters are not full-time athletes. Most have side jobs or
full-time jobs, even careers. Still, many have been wildly successful in spite of
not being able to train as if they lived in a perfect world.
To help those athletes who may not be able to train in a perfect, full-time
schedule, we have included several different sample macrocycles that can be
applied to any level of athlete.
In this book, we have 4 sets of 12 week programs, a full macrocycle, for the
following training arrangements:
- 6 days a week, recommended for elite and international athletes
- 5 days a week for advanced level athletes
- 4 days a week for intermediate athletes
- 3 days a week for recreational athletes (including Beginners and most

Masters)
Works Cited
Anne Houtman, M. S.-C. (2016, January 7). Testing the Iceman,
Chapter 22. In M. S.-C. Anne Houtman, Biology Now (pp. 388-405).
not provided: W W Norton & Company Incorporated. Retrieved
January 7, 2016, from Wim Hof Method:
www.wimhofmethod.com/uploads/kcfinder/files/biology-now-chapter-
22-Wim-Hof.pdf
Europe, N. I. (2011-2016). A survey of optimal height by weight class

as reported by coaches of elite lifters. (I. Rojas, Interviewer)
Herrera, Dr. A. (2012). Risto Sports Soviet System Certification. Risto

Sports. Herrera, Dr. A. (2012). (G. S. Ivan Rojas, Interviewer)
Hof, I. (2015, June). Innerfire. Retrieved from www.innerfire.nl:

www.wimhofmethod.com
Ivan Rojas, G. S. (2015). Kazakhstan Weightlifting System for Elite

Athletes. BookCrafters, Parker, Colorado
Jam, D. B. (2014). Paradigm Shifts: Use of Ice & NSAIDs Post Acute
Soft Tissue Injuries. http://physicaltherapyweb.com/paradigm-shifts-
use-ice-nsaids-post-acute-soft-tissue-injuries- part-1-2/
Medvedev, A. (1985). System of multi-year training for Weightlifting.

Moscow.
Nat Arem, D. B. (Director). (2016). DIMAS - Part Two - "The Right

System at the Right Time" [Motion Picture].
Nunez, D. (2014, July). Ice therapy and effect on training with coach
and Olympic Gold Medalist Daniel Nunez. (I. Rojas, Interviewer)
Paakkonen, T., & Leppaluoto, J. (2002). Cold Exposure and Hormonal

Secretion: A Review. International Journal Circumpolar Health, 61,
265-276.
Perez, C. (Unknown). Introduction to technique. Cuba: UCCFD

Manuel Fajardo.
Philosophical Realism. (2016, 12 25). Retrieved from Wikipedia:

https://en.wikipedia.org/wiki/Philosophical_realism
Rojas, I. (2014, May). Observations of Cuban training, While Training

in Cuba 1988 and 1999. (G. Sisto, Interviewer)
Rosenthal, I. (1964). Dictionary of Marxist Philosophy. Moscow.
Sport.Ru.Ru. R I of N, http://sport.rin.ru/cgi-bin/index1.pl?
a=vid_sporta_izv_persona&vid sporta =10&persona_id=3118.
Accessed 25 Nov. 2016.
Medvedev, Alexi. Three Periods of the Snatch and Clean Jerk.

December 1988 - Volume 10 - Issue 6 – pp. 33–38
List of Citations by Dr. Herrera from 2012 Soviet
System Certification
About the Authors
Gwendolyn Sisto
Gwendolyn Sisto is many things. Academically, she is a Rocket Scientist who
holds a Master’s of Science from MIT in Aeronautics and Astronautics and a
Bachelor’s of Science from Georgia Tech. She has worked for many years in the
Aerospace industry and has been featured in Georgia Tech’s “30 under 30” and
MIT alumni association’s “I look like an engineer” campaign.
She is also a highly decorated weightlifter and has helped advance the sport over
the last two decades. She won or medaled far over 25 times in National USA
Weightlifting Competitions. She has competed internationally for Team USA at
least four times, and competed at an Olympic Trial. She helped expose
weightlifting to the broader fitness world. She was the Meet Director of the first
ever weightlifting competition at the Mr. Olympia Expo, arguably the most
important fitness expo in the world. Gwen also co-founded Risto Sports, which
has sponsored USAW, including the 2012 Olympic Team podium attire, and
numerous athletes over the years. She has studied weightlifting programming
from around the world the last 14 years alongside Coach Ivan Rojas and other
experts.
Author Gwendolyn Sisto Snatching 92kg at the 2014 Risto Olympia Cup
presented by AlaskaFit Productions at the Mr. Olympia weekend. Photo by
Gwendolyn Rojas.

Ivan Rojas
Ivan Rojas is an international man of weightlifting. He has been in the sport well
over 30 years. As an athlete, he competed at the highest levels and has also
coached at the highest levels. He was most recently the coach of the Panama
National Team. He was a National Coach of the 2010 USA World University
Team which won 15 medals. He also was a coach of the US National 13 and
under team in 2014.
Ivan was privileged to formally study weightlifting during the 1980’s in Soviet
and Eastern-bloc countries. Ivan formally studied the Soviet weightlifting system
in Poland, Cuba, the former Soviet Union (now Russia), and East Germany.
Along with Gwen, he has continued to study the evolution of the system in
Kazakhstan, China, Bulgaria, Romania, and Colombia.
Coach Ivan Rojas studying the Kazakh system in Astana, Kazakhstan. Photo by
Gwendolyn Rojas.

Athletes with whom Ivan has worked include:
Ivan and Gwen embracing after Gwen broke the 200kg mark at the 2014 Risto
Olympia Cup. Photo by Gwendolyn Rojas.
About Risto Sports
Risto Sports was founded by Coach Ivan Rojas and Gwendolyn Sisto, an MIT
rocket scientist who has competed numerous times for Team USA. Ivan, through
Olympic solidarity, trained and studied weightlifting around the world. This
included training behind the iron curtain in former Eastern Bloc countries such
as the USSR, East Germany, Cuba, and Bulgaria.
Since then, Gwen and Ivan have worked with some of the best coaches in the
world, including the coaches of Kazakhstan, to bring you the absolute best
weightlifting products—that means training programs, shoes, wrist wraps, knee
wraps, books, singlets, compression pants and DVD's—to you.
Full Grain Leather weightlifting shoe by Risto Sports. Photo by Gwendolyn

Sisto.
On top of this, Risto Sports believes that—yes, you can have high performance
products that are: affordable, high performance, fair trade made, made of quality
materials such as leather, that look good, use many locally sourced materials,
and are Made in the USA or the Americas.

Russian Style weightlifting boots by Risto Sports, with solid wood heel and top
grain leather. Perfect for Soviet training! Photo by Gwendolyn Sisto.

Olympic silver medalist Diego Salazar with Coach Ivan Rojas at Risto Sports.
Photo by Gwendolyn Sisto.
Why We Care About Bringing You the Best Products and Services
Risto Sports was started by a dream. When Ivan was a lifter, he dreamt that he
was in the office of the Bulgaria Weightlifting Federation, and that he was
surrounded by weightlifting shoes on display. Years later, when training for the
2008 Olympic Trials, Ivan and Gwen went to Bulgaria and were invited to the
office of the Bulgarian Federation General Secretary. Like Ivan's dream, he was
surrounded by displays; though, instead of shoes, they were covered in trophies
from world cups and championships that the Bulgarian National Team had won.
Shortly after, Ivan and Gwen had met Stefan Botev who sold them the first
shipment of leather weightlifting shoes that Gwen and Ivan would bring to the
USA for the benefit all strength athletes. Whereas, at the time, there was only
one brand of weightlifting shoe even available in the USA, which were of
declining design and quality.
Since then, Ivan and Gwen created Risto Sports for the purpose of supporting
and promoting Olympic weightlifting and related strength sports. Risto Sports,
particularly, serves the underserved strength sport market including:
weightlifting, CrossFit, bodybuilding, powerlifting, and strongman.
What makes Risto Sports unique from other brands is that all of Risto Sports
products are actually designed by weightlifting experts. In effect, our customers
will get the most out of their lifting experience by using our products.
Table of Contents
Testimonials
Acknowledgments and Foreword
What Is the Soviet System
Vorobiev
Medvedev
Strategies and Methods for Increasing Competitive Sports Performance
Means and Methodology to Optimize the Training Loading
Recovery
Sleep
Nutrition
Influence of Cold—an Integral View
The Primary Goal of Icing Is to Create Beneficial, Natural Hormonal Changes
Inductive Reasoning: Hormonal Mechanisms for Increased Performance Due to
Cold
Direct Experience With Ice Therapy at Risto Sports
Dynamic and Kinematic Structure of the Most Effective Exercises to Develop
Maximum Strength, Speed S
Training With Weights Loading and Its Meaning According Period of Training
Key Definitions
Intensity Zones
Volume
Selecting the Right Number of Training Session per Week in Modern American
Society
Case Study: Fundamental Differences of Female Lifters From Russia, China and
Bulgaria. Reason for Ch
Background
Sample Programs
Nomenclature—How to Read the Programs
Examples Two: Power Clean and Power Jerk Complexes
Examples TwoA: Power Clean and Power Jerk Complexes
Example Five: Power Clean, Front Squat, Power Jerk Combination
Twelve-Week Program
Works Cited
List of Citations by Dr. Herrera From 2012 Soviet System Certification
About the Authors
About Risto Sports

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Fundamentals

of the Soviet System

The book authors retain copyright to their contributions to this book.

All rights reserved.

Photo credits: Ivan Rojas, Gwendolyn Sisto and Hookgrip

Published by BookCrafters, Parker, Colorado

Copies of this book may be ordered from:

She enjoys applying her scientific background to studying and improving

Ivan Rojas is a renowned coach and former international weightlifter. He has

His record includes:

• Coach of the 2015 Panama Pan Am Games Team

• Coach of the 2010 USA World University Team, which won 15

• Coach of the 2014 13 and under USA Youth Women’s Team

• Coach of the 2015 Panama World Team

Gwendolyn Sisto (2010) Assessing Stakeholder Salience Through the View of

Acknowledgments and Foreword

What Is the Soviet System

Founders of the Soviet System

The Architecture of the Soviet System

Philosophy of the Soviet System

Strategies and Methods for Increasing Competitive Sports Performance

Means and Methodology to Optimize the Training Loading

Daily Training Regime

Effect of Time of Day on Motor Capabilities

Training in Conditions of Moderated Hypoxia

Influence of Cold—an Integral View

The Primary Goal of Icing Is to Create Beneficial, Natural Hormonal Changes

Direct Experience With Ice Therapy at Risto Sports

Dynamic and Kinematic Structure of the Most Effective Exercises to Develop

Phases of the Snatch

Executing Exercises With a Different Rhythm to Increase Results

Creating a Training Program

Training Cycle Design

Cycles and Intensity

Strategic Planning—Getting the Most Out of the Training Cycle

Example of How to Calculate Total Volume

How to Spread the Volume Using a Simple Example

Organizing a Training Log

Adjusting the Individual’s Training Plan

Notes on Applicability to Other Sports

Nomenclature—How to Read the Programs

Example One: Sets by Reps

Examples Two: Power Clean and Power Jerk Complexes

Examples TwoA: Power Clean and Power Jerk Complexes

Example Three: Reps, Only 1 Set

Example Four: Back Squat Plus Jerk Behind Neck

Example Five: Power Clean, Front Squat, Power Jerk Combination

Example Six: Light Jog

Example Seven: Technique Work

How to Do It in a Perfect World

Three Days a Week Program

Four Days a Week Program

Five Days a Week Program

Six Days a Week Program

List of Citations by Dr. Herrera From 2012 Soviet System Certification

About Risto Sports

—Matt Adamcheck, Head Coach & Owner of 4 Star Strength

—Jance Footit, 5 Rings Barbell