Category Archives: Kazakhstan weightlifting program

The Soviet System for Weightlifting….

The Soviet system for Weightlifting is based in the Hegelian dialectic principles:
Thesis Antithesis
And it was Philosophy students inspired by Marx and Engels ideas that started creating a training system for factory workers and farmers to get fit and ready to fight a revolution against the Tzar. The first equipment used was kettebells which is part of the national folklore and costume.
After the triumph of the revolution in 1917 and with the creation of the new Soviet Union this system was implemented very successfully in other sports.
The Main Specialists that founded the modern Russian Weightlifting System or Soviet Weightlifting System are:
Arkady Nikitich Vorobiev (1924- 2012) Alexey Medvedev Sidorovich (1927-2003)
Arkady Vorobiev. He won two Olympic golds (1956, 1960), was World champion four times (1954, 1955, 1957, 1958) ,and won silver in 1959 and bronze in 1961. Vorobiev was also three times European champion (1954, 1955, 1958), while taking silver in 1959 and bronze in 1961. He also set 21 middle-heavyweight world records – nine in snatch, three in clean and jerk, two in press, and seven in the total.
Vorobiev was not just a sportsman, but also a remarkable scientist. During his sports career, he graduated from the Medical Institute and defended a dissertation for the Candidate of Science degree afterwards, 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. Since 1977, Vorobiev was the Rector of the Moscow Oblast Institute of Physical Culture and Sports. In 1995, was elected to the International Weightlifting Federation Hall of Fame.
His system was created by researching methods to prevent muscle loss on Cosmonauts. He promoted training with high intensity and low volume also research of recovery systems were conducted as well as medical methods.
Alexey Medvedev Sidorovich (1927-2003) was invited to many countries. He traveled to China many times, lecturing at Beijing University of physical culture, provided practical assistance to China’s weightlifting squad that received the title of Honorary Professor of Beijing University of physical education in 1957 and 1958, a. Medvedev wins the world title in the heavyweight category. The award he has received, for the first time in the history of the world of weightlifting. Alexander Medvedev, the first Soviet Weightlifters and third in the world reached a result 500 kg of Triathlon. 196, became the coach of the national team of the USSR on weightlifting. In 1964, for the preparation of 3 Olympic champions (A. Vahonina, R. Plufelderand , l. Jabotinsky) Alexander Medvedev worked as head of the weightlifting at the Russian State University of physical culture, sport and tourism. Under his leadership, the Department has done a lot to prepare for weightlifting specialists not only for Russia a from other countries: Cuba, China, Poland, Bulgaria, DPRK
Medvedev was a carpenter and he promoted High Volume and low intensity.
The famous Vasyli Alexeeved is the most outstanding example of the success of this system. From 1961 to 1967 his performance was poor and not Soviet team level. His training system was changed to high volume, training isolated muscles and lots of complexes with 40% to 70% of maximum result.
From 1967 to 1979 he came to dominate the Weightlifting world and become the lifter with the highest number of records broken in history.
One of the features of the Soviet regime was pragmatism..whatever worked was good so both Vorovieb and Medvediev were given carte blanche on training lifters provided they got results.
At Risto Sports we use the High volume system and we have been very successful. We have had lifters improving results greatly in matter of seconds.
Our lifter Chris Kenney(85 Kg class) started training with in November 2014 with a total of 205 kg by September his total was 275 kg. Ernie Premphe improved in a year 26 kg, 69 kg class(total was 219kg to 255kg). Jessica Weisman started with us in September 2014 and won the World masters Gold medal in Finland last month(her total was 135-140 and in Finland 166, since then she hs improved those numbers). Amylynn Frankel (48 kg class, 34 years old) went from 107 kg total to 128kg a couple of weeks ago.
We have many more examples and testimonials (please visit our facebook page for testimonial)that we can show and talk about.
We work with anybody willing to work with us either at the gym or remote training.

Response to Gwen’s video from 2013 nationals by a member of the IWF technical committee

This is the response to the video I sent to Mr. Diego Martinez, member of the technical committee of the IWF.

Hi Ivan, as you know judging a lift at the time of execution depends on many   factors   , factors such as the lights, shadows, judge experience, fatigue among others, the video of a lift is not recommended to give a good opinion, since the reproduction frame by frame it’s a bit slower than the human eye and in most cases the lifts are seen as not valid lifts.

Moreover, in the video you send me it  is a bit difficult to see well both arms because it was taken from a diagonal and not straight, but I do see that she makes a motion with her shoulder and the elbow of that arm which I see it’s hyper extended. From what   I’ve seen in the video   I DON’T SEE, any fault in the movement. The anatomy of the shoulder and the elbow anatomy might have made seen the judges something to judge it as not valid.

Technical Committee


  • Sam COFFA



  • Reiko CHINEN


  • Alexander KURLOVICH


  • Abdullah AL JARMAL


  • Shakhrillo MAKHMUDOV


  • Stephen CANNON


  • Diego MARTINEZ


WOD for Olympic Weightlifting Week 12 Day 1


Week 12 Macrocycle I. Mesocycle III. Microcycle IV – Competition modeling or control test
Day 1 1.- Snatch 65%(2×3) 70%x3 75%x3 80%(3×3) 21 reps
2.- C&J 65%(2×3) 70%x3 75%x3 80%(3×3) 21 reps
3.- Back Squat 55%x5 60%x5 65%x4 70%x3 75%x3 80%x3 29 reps
4.- Snatch pull 90%(2×3) 93%(2×3) 12 reps

WOD for OLympic Weightlifting Week 11 Days 3,4 and 5

Will be on a weightlifting matter trip and might not have good internet service.


Day 3 1.- Power Snatch 60%x3 65%(2×3) 70%x3 75%(2×3) 18 reps
2.- Jerk behind neck 65%x5 70%x5 75%(2×3) 78%(2×3) 20 reps
3.- Front squat 70%x5 75%(2×5) 80%(2×4) 85%x4 90%x2 29 reps
Day 4 1.- Power Snatch 60%x4 65%(2×3) 70%x3 75%x3 80%x3 83%(2×2) 23 reps
2.- P Cl + fro squ+PJ 60%(4×1-1)2 65%(4×1-1)2 70%94×1-1)2 24 reps
3.-Front squat 70%x5 75%(2×4) 80%x4 85%x3 90%(2×3) 26 reps
Day 5 1.- Snatch 65%x3 70%x3 75%(2×3) 80%x3 85%x3 87%(2×2) 22 reps
2.- C & J 60%x3 65%x3 70%(2×3) 75%(2×3) 80%x3 85%(2×2) 25 reps
3.- Back Squats 50%x5 55%x5 60%x5 65%x3 70%x3 75%x3 80%x3 85%x3 34 reps
4.- Snatch Pulls 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 11 Day 2

Day 2 1.- P Snatch b knee 60%(2×4) 65%(2×3) 70%x3 75%(2×3) 26 reps
2.- Jerk behind neck 65%(2×3) 70%(2×3) 75%(2×3) 80%(2×3) 24 reps
3.- Back Squats 60%(2×5) 65%(2×5) 70%(2×5) 75%x4 80%x3 83%(2×3) 43 reps
4.- Snatch Pull 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 11 Day 1

Week 11 Macrocycle I. Mesocycle III. Microcycle III
Day 1 1.- Power Snatch 60%x4 65%(2×3) 70%x3 75%x3 80%x3 83%(2×2) 23 reps
2.- PCl+ PJ 65%(2×3) 70%(2×3) 75%(2×3) 78%(2×3) 24 reps
3.- Back squat 55%x5 60%x5 65%(2×5) 70%(2×3) 75%x3 80%x3 85%x3 35 reps
4.- Snatch Pulls 90%(2×3) 93%(2×3) 12 reps
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