Simply customize your event program templates in Microsoft Word and print on your favorite paper or card stock. To create good programming, you need to study successful program designs of strength coaches operating within the same training system. You can use this program generator to help design your squatting or pressing (i.e. Do not attempt a rep if there is any chance you might fail! This should not be used as your only squatting or pressing program over an extended period of time. Russian Squat Program + Routine Spreadsheet (Original and Masters Versions) Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.… The very best of this comes from the Russian super-coach Boris Sheiko. Apple (MAC) Pages, Microsoft Publisher, Adobe Illustrator (AI). Program templates are preformatted for booklet use with front and back covers, as well as additional space on inside panels. Choose from dozens of program template designs to meet all your special event needs. Soviet Programs Nevertheless, these templates have gained popularity and produced strong results. The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons. the article is available on Bodybuilding.com. I'm glad you find it helpful. Your support can help make that happen. Thank you for watching the video and checking out the content! This is a peaking program and is not typically run over and over again. All rights reserved. ( NOTE: This program can be VERY difficult to complete) Step 3. A back off set is. Reg Park’s 5×5. Here is a quick read if you are interested in how the Russian’s designed their training back in the days. If yes, then stop searching anymore because you can get an editable weight training spreadsheet template here to build a weight training spreadsheet for personal use. The actual intention is to adjust the program to the individual lifter. The Westside Barbell philosophy challenges popular beliefs about the way we think, how a strength training program should be structured and implemented.The effic… Adds a 5kg increase for the 6x2 sets on weeks 4 through 6. His templates have been widely popularized, but interestingly were never designed for the masses as they were designed as examples from his book. No need to use maximal weights; 80-90% will be enough to maximize motor-unit recruitment. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. After five weeks, test your maxes and switch to a different type of routine. Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.. "Russian" Strength Program Generator. But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophybenefits of a higher volume muscle-building program. Warning: Using “The Bridge” may result in significant improvements in all trainable physical characteristics, however this may result in strained friendships, increased social media following, and nefarious accusations. No belt. Reap the benefits of hard work. Step 1. It looks like you find this site valuable and use the calculator regularly. If you must then just do a couple lighter sets with two or three reps just to get into the groove. However, the demise of the Union in 1991 foreshadowed the end of the reign of athleticism. Forward to the Past: the Best Strength Systems The surprising truth is the strength-training methods of the 1980s were decidedly superior to today’s methods. Standard mixed grip deadlift (alternate grip each set) is suggested but other variants are also mentioned and explained, Side press is suggested (which must mean doing it on both sides) but other presses are also mentioned and explained. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Copyright © 2017 Peter Michaux. It provides you a proper format to note down details and information on where you are starting weight training as well as what your goal is. 1. For me personally, I began following some of his generic templates for novices in 2008 and this had an incredible and profound effect on my training. Do only one work set of five per exercise, leaving a couple of reps in the bank. I have plenty of things I'd like to add to make the site better. Start a cycle with 70-80% of your 5RM or a weight you can comfortably do 10 reps. You can increase the weights in a linear, flexible wave, structured wave, or step pattern during the cycle. Focus on staying tight, power breathing and the perfect groove. In one study, a strength-focused program with sets of 3 to 5 reps built just as much mass as an ostensibly bodybuilding-oriented program with sets of … If you choose lbs on the spreadsheet, the spreadsheet will automatically add 10lbs instead. The first program is a three-days-a-week regimen. I wish I could work on this site full time. Use chalk. Simply type in your current 1-repetition maximum into the space below, then click on the "generate program" button. However, low r… 80% of today’s work weight × 5 reps; NOTES. No pre-workout stretching or warm-up sets. This popular weight training program came from the Starting Strength book, written by Mark Rippetoe, which is now in its third edition. Steal This Strength-Building Workout from the Soviet Special Forces ... the special forces group in the former Soviet Union—still active in present-day Russia—might be your answer. Deadlift 3. They competed in science, technology and athletics. No shoes (deadlift slippers ok if your gym requires shoes). An AMRAP on the final 1x1 set determines how much weight to add to your next cycle. The Introductory Template. This heavily depends on the client’s goals. While science is still unsure of whether high … Hanging out with powerlifting legend Boris Sheiko alongside Omar Isuf. You can swap the order and do the press before the deadlift if you want to. RUSSIAN BEAR PROGRAM (strength and size) Same as the Power to the People Program but with added back off sets for both the deadlift and the press. The following workout template is inspired from the work of Professor Yuri Verkhoshansky, a senior track and field coach for the Soviet national team, a pioneer of the shock method of training (known as plyometrics), and an innovator in the area of planning and training periodization.If you're a seasoned athlete looking to add some size and strength to take your on-field performance to the ne… This site generates very little income which means I cannot justify time away from regular work to add new features to Black Iron Beast. close this message and continue to your results. Deadlift and press cycles can be independent. Determine the client’s training frequency. Squat and Press all three days, and one day have a deadlift workout with a lighter squat day. Victories were a reflection on the country, not on the individual. 4 days a week; Total body sessions Uses a 90% training max (TM) instead of a 100% 1RM. Instantly Download Program Templates, Samples & Examples in Microsoft Word (DOC), Adobe Photoshop (PSD), Adobe InDesign (INDD & IDML). Best Thermogenic Pre Workout for Weight Loss, Russian Squat Program + Routine Spreadsheet (Original and Masters Versions), Russian Squats Forever Program Spreadsheet (Non-Peaking Variation), USSR 1974 and 1976 Yearbook Squat Routines, Fred Hatfield (Dr. Squat) 9 Week Peaking Program Spreadsheet, Classic 11 Week Deadlift Peaking Program Spreadsheet, Gene Bell Jr.'s 12 Week Squat Peaking Program, 12 Week Bench Press Peaking Program Spreadsheet, KIZEN 6 Week Bench Peaking Program Spreadsheet, 15 Week Intermediate Powerlifting Program (2021 Update), 6 Week Patrik Nyman Prilepin Bench Press Program. The few programs that have been circulated are now world famous. See the power stretching chapter. Workout five days per week: Monday, Tuesday, Wednesday, Thursday, and Friday. A simple example is Wendler’s 5-3-1 program. strength exercises) workout routines. No straps. In the first week, the person is lifting 5 reps at around 75% of his or her 1RM. Love you for all of your support. Sloan . The programme (General Layout). A note about anabolics. Also if you are a super heavy weight or stronger lifter (460+ wilks) then you might want to adapt the template to be less aggressive for squat or ask yourself why the hell your grabbing templates off the internet! Linear is +5 pounds per workout. Europe was now split in two by the iron curtain. Sheiko Program: Russian Powerlifting Training Routine Boris Sheiko, the legendary Russian powerlifting training coach, created the Sheiko Program around extremely high frequency. Prior to this, their hold on athletic supremacy was undeniabl… Flexible wave is +5 pounds per workout and decrease weight when feeling tired and then work upwards again. Who it’s for – Beginners to intermediate; the next logical step after Starting … Dose: 3x Weekly Side Effects: Increased strength, muscle size, work capacity, improved technique, and programming knowledge. Squat 2. Do as many back off sets as possible with good form (maybe 5-25 sets), Reduce workout frequency but not by much [perhaps 3 or 4 days per week? Available in 5x7, Quickly Customize. His athletes stand now as some of the best ever in the sport. I first started training this way because the only coach I had was myself and I found that I was unable to do for … RELATED: 7 Markers of a Solid Strength Program . Medical Disclaimer, Program Breakdown | Russian Squat Program. This program is not from the book Power to the People. Cast Iron Strength 12 Week Powerlifting Total Builder. meat, eggs, milk), Select five basic exercises for your whole body. Black Box Warning. If you have never been on a proper strength program or it’s been a while then Mark Rippetoe’s Starting Strength program is right for you.. Easily Editable & Printable. Rippetoe's Starting Strength program is a universally respected beginner weight training routine. Here are a few notes: Don't overestimate your one rep max for each movement. As per above, the back-offs are optional. Pavel’s programs are quite different compared to programs from most strength coaches. Print out the resulting document and follow the repetition and weight scheme exactly. Every workout is the same: only two exercises and only two sets for each exercise. By C.S. But it’s simple, effective and easy-to-follow. So what was … There are two versions of this program attached: original and masters. Workouts take about 45 minutes. From Russia With Strength And Power. Workouts take about 45 minutes. However, I think that when done right, this can be a very effective way for an intermediate lifter to train alone. Readers of Black Iron Beast will likely be most interested in the Russian Bear Program: a brutal test described below. If you want to try my StrongLifts 5×5 workout for free, tap the button below to get instant access my free workout guide. weightlifting spreadsheets, weightlifting programs, weightlifting routines, olympic weightlifting program, olympic weightlifting spreadsheet OWLsheets - Olympic Weightlifting Spreadsheets This website is designed so weightlifters can find a program to tackle their next goals, their constricted timeframe, or to try something new. The resulting exercise program is intended to increase strength, not mass. Bench press Now, gaining strength requires a lot of low rep training to really overload the nervous system. Suddenly, the United States and Russia were two superpowers competing for world dominance. If you haven't donated before or it has been a while, please show your support with a donation. Anything … ], Eat a lot especially protein (e.g. By the third week, the person is lifting one rep at 85-90% of his or her 1RM. Start every workout with two or three singles to gauge what the work set weight should be. Workouts take about 25 minutes. Perform all of them five days a week, Monday through Friday. If you are sure, use a reasonable estimation that may be slightly on the light side. The conventional wisdom seems to be that a system based primarily around maximal or near-maximal (meaning >90%) lifts is best reserved for high-level lifters training with a coach. It appeared in an article Pavel wrote for Muscle Media magazine and the article is available on Bodybuilding.com. It was here the Russians developed one of the most incredible strength training … The paper is called The Russian Approach to Planning a Weightlifting Program [Preview Below] and is from 1995. ... What follows are two workouts—a beginning and advanced—which are very close to the routines used by the majority of Russian powerlifters. In 1945, the second world war had ended and the world was forever changed. A significantly unique method of developing the strength of a nation through its population ignited the era of potent physical education program in the former Union of Soviet Socialist Republics. Step pattern is +5 pounds then same weight for a one or several more workouts followed by another increase. It is interesting in relation to the Power to the People program as it is similar but with more variety of exercises. This page provides a program guide, template & FAQ. To improve the factors involved in maximizing strength-skill, you must follow the following principles, all of which comprise the Russian Strength-Skill Workout: Use low reps (1-3) to become efficient at maximizing recruitment during a short effort. This program is hard work. (For example you could use squat, deadlift, press, bench press, pull-ups.). Ok, so there are usually three exercises a powerlifter focuses on since these are the lifts in competition. Run your pre-peaking program 8-16 weeks before ramping up using this Russian cycle. You’ll start this template on a non-consecutive three-day schedule, either Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. A back off set is. It’s also the fastest way I’ve discovered to quickly increase your strength. Step 2. Structured wave is +5 pounds per workout for four workouts and then -15 pounds and then work upwards again. Same as the Power to the People Program but with added back off sets for both the deadlift and the press. The second is a four-days-a-week program. Many of the insane strength gains seen while following the plan can be attributed to the sharp increase in neuromuscular conditioning, described in detail here.Furthermore, meta-analysis has shown high levels of frequency produce more strength than a lower frequency approach with higher intensity (lifting heavier less often).