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Behind the Iron Curtain
Soviet Training "Secrets" to Spark New Muscle Growth
by Christian Thibaudeau
The Soviets and other Eastern European countries knew more about training than anyone
else in the world. They had closely guarded, top secret training methods devised in dark
laboratories by evil geniuses bent on world domination. Luckily those highly advanced
training programs are available today for a mere $29.95 in the back of most muscle
magazines. You'll find them right beside the ads for penis enlargement creams and hot
phone sex with horny, bi-curious co-eds. Order yours today!
Okay, not really.
The truth is, the Soviets didn't have any real "secrets." Instead, their success resided in the
proper application of proven training methods. So instead of looking for "secrets," let's take
a look at what the Soviets and others really did to dominate the world of strength and what
they did to produce some of the most powerful-looking muscular physiques of all time.
Real Soviet Secret #1
"There is no correlation between the ability to display great strength and the ability to
display it quickly."
— R.A. Roman, Soviet weightlifting coach
When you want to become a better athlete you must become very explosive and powerful.
In other words, you must be able to produce a lot of force quickly. The Soviets knew that
speed was king in sports, so they used training methods aimed at improving the capacity to
produce strength rapidly, thus to move fast!
If you're very strong but can't display your strength quickly, do you really think you’re going
to be effective on the playing field? Well, unless your opponent is willing to give you four
seconds to reach your maximum strength when you’re trying to tackle him, the answer is
no!
Exercises such as the Olympic lifts, depth jumps, jumping with a barbell (jump squats) and
weighted sprints constituted the core of the Soviet conditioning program. Strength lifts were
included as well. Squats, front squats, pulls, military press and bench press were all part of
their training agenda. However, these exercises were performed to maximize acceleration.
They used what we now call Compensatory Acceleration Training (CAT).
This method is simple: regardless of the load used, always try to accelerate it as much as
possible. Of course, if you use a heavy load it will move slowly, but the intent to accelerate
it has the same effect as actually accelerating it. Ironically, this is backed by Western
research, yet how many coaches or athletes know about it?
Remember that strength is good (you won’t be able to produce a lot of force quickly if you
don't possess a good foundation of strength first); however, it's not sufficient by itself.
Without the capacity to use your strength in fast movements, it's mostly wasted.
Now, if you're only interested in developing an aesthetic physique, how does that help you?
Well, trying to accelerate a load increases the necessity to produce force (Force = Mass x
Acceleration). Producing more force requires a larger quantity of muscle tension; more
muscle tension leads to a greater rate of protein degradation which is a powerful muscle
growth stimulus!
Real Soviet Secret #2
"It is not the volume of work, but the correct construction of the training system in the
diversity of physical exercises that is especially important."
— N.P. Laputin and V.G. Oleshko, Soviet weightlifting coaches
A lot of coaches and athletes believe that the only way to increase the difficulty and the
effectiveness of a training program is to progressively increase the training volume. This is
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erroneous as the body has a limited capacity to adapt to physical and mental stress.
Always trying to increase an athlete’s training volume is a sure-fire way to make him stale
in his progress. Constantly increasing the training volume leads to depleted physical
resources and nervous energy.
It’s a much better alternative to increase the quality of the training instead of the sheer
quantity of it. The quality of training can be improved by increasing the average training
intensity, changing exercises, perfecting exercise technique, and improving mental focus
during a training session.
At some point an athlete has to increase training volume to stimulate more functional and
structural changes; however, this is an extremely slow and progressive process. Quality
must be optimized way before quantity can be significantly increased.
Real Soviet Secret #3
"Balancing the training program with the state and capabilities of the athlete is the essence
of management."
— N.G. Ozolin, Soviet weightlifting coach
One key to progress is to give the body the stimulus it needs to improve, but not more. If
you under-stimulate, you won't benefit from any adaptive reconstruction (you won't
stimulate muscle growth). If you over-stimulate, you risk depleting your adaptation reserves
quickly, leading to stagnation or regression.
Think of your body as a medieval castle. If a lone idiot decides to attack your fortress, will
you be panicked? Probably not. At best he'll be able to scratch your eastern wall before
suffering a very painful death. At this point you won’t be alarmed and you won’t need to
add any defences to your castle. This is what happens when there’s an insufficient level of
stimulation.
Now imagine that a rather large force lays siege to your castle. You’re able to defeat them
but the battle is fierce and you suffer some damage. At this point it's likely you'll not only
rebuild what's been destroyed, but you'll add a few new walls and maybe a tower just so
that you'll be ready for another attack. This is what happens when there’s optimal
stimulation.
Finally, let’s say the enemy attacks you with his whole army. You're able to defeat him, but
your castle is damaged beyond repair. In this case, your castle ends up weaker than it was
before the attack and it will stay that way. This is what happens when you over-stimulate
your body with training.
To progress as much as possible, you must place the optimum amount of stimulus on your
body. To do this, you can use what's called autoregulating training. With this type of
training you have a base workout that can be increased or decreased depending on how
you feel during the session. Don’t worry, at the end of this article I’ll show you a sample
autoregulating program! (By the way, another form of autoregulating training is Charles
Staley’s EDT.)
To make the best use of autoregulating training you must learn to recognize and interpret
your own self-control indicators. Here’s a simple way to regulate your training:
Answer these three questions, add up the points, and look at the interpretation chart.
How do you feel?
Fantastic: + 4
Good: + 2
Average: 0
Bad: - 2
Awful: - 4
Are you motivated to train?
Beyond belief, let’s rock and roll!: + 4
Yes, I'm psyched to train: + 2
I wanna go, but that’s it: 0
Do I have to?: - 2
I really don’t want to train today: - 4
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How did you sleep last night?
Great night of sleep: + 4
Slept pretty good: + 2
Average: 0
Had trouble sleeping: - 2
Barely slept at all: - 4
Interpretation Chart
10 to 12 total = Increase the daily training load significantly (volume and average intensity)
6 to 9 total = Increase the daily training load (volume only)
0 to 5 total = Stay with the planned training load
-6 to -1 = Decrease the training load (volume or intensity)
-12 to -7 = Skip daily training
Real Soviet Secret #4
"Restoration measures should be considered an integral part of training."
— A.S. Medvedyev, Soviet weightlifting coach
Using restoration measures decreases the time it takes to recover from a workout,
increases the rate of physical adaptation, and makes you less likely to overtrain. We can
note the following classes of restoration measures which are available to all:
Hydrotherapy and heat therapy. This includes the use of saunas, hot and cold baths, hot
and cold showers, and cryokinetics (applying ice to a muscle and contracting it repeatedly
at low intensities). My personal favorite is the use of contrast showers. Alternate between
60 seconds of cold water and 60 seconds of hot water; repeat for 10 to 20 minutes after
each training session.
Nutritional strategies. The proper use of an adequate post-workout meal will go miles
toward increasing the adaptation of your body to training. I believe that Biotest Surge and
Classic Grow! are very good products to serve that role.
Specific supplementation. There are some products out there that can help you cope
with stress. Some will improve your capacity to adapt to physical stress (vitamin A, C and
E, protein, creatine, adaptogens) and others which will increase the adaptation rate of your
central nervous system (Power Drive). A proper supplementation program is essential if
you want to adapt to training optimally and produce peak results consistently.
General Physical Preparedness (GPP). The utilization of a proper regimen of GPP work
will increase your work capacity and will help you recover from your hard sessions.
[Editor's note: If you're unfamiliar with this, just type "GPP" into the search engine on the
bottom left side of the screen and read the articles that pop up.]
Example of a Program Based on the "Soviet Secrets"
Here’s a 16 session sample program based on the information supplied above. I
recommend doing the 16 sessions over the course of a month or so with one day of rest
between each workout. Remember, this is only one possible course of action; you're
encouraged to adapt the methods to your own training.
Note: If you're unfamiliar with some of these lifts, just read my other articles in the
Previous Issues section of T-mag for full descriptions.
Session 1
Power clean: 1 x 3 @ 55% of one rep max, 3 x 3 @ 65% of one rep max
Push press: 1 x 3 @ 55%, 3 x 3 @ 65%
Back squat: 1 x 5 @ 60%, 3 x 4 @ 70%
Additional loading (if +6 to +12 in the autoregulating scale):
Lunges: 3 x 5 each leg @ 40% of squat
Barbell rowing: 3 x 5 @ 70%
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Session 2
Power snatch from hang: 1 x 3 @ 50%, 3 x 3 @ 60%
Bench press: 1 x 5 @ 65%, 3 x 5 @ 75%
Overhead squat: 4 x 4 @ 50% of power snatch
Additional loading (if +6 to +12 in the autoregulating scale):
Incline bench press: 3 x 5 @ 70%
Upright rowing: 3 x 5 @ 20% of power clean
Session 3
Power clean + push jerk: 1 x 1-3 (1 clean + 3 jerks) @ 50%, 3 x 1-3 @ 65%
Front squat: 4 x 6 @ 50% of back squat
Military press: 4 x 5 @ 40% of bench press
Additional loading (if +6 to +12 in the autoregulating scale):
Step up: 3 x 5 each leg @ 30% of squat
Depth jumps: 3 x 5 @ bodyweight
Session 4
Power snatch: 1 x 3 @ 50%, 5 x 3 @ 60%
Push press: 1 x 3 @ 55%, 5 x 3 @ 65%
Jump squat: 6 x 6 @ 15% of back squat
Additional loading (if +6 to +12 in the autoregulating scale):
Hurdle jumps: 3 x 20 @ bodyweight
Shrug: 3 x 5 @ 100% of power clean
Session 5
Power clean: 1 x 3 @ 55%, 2 x 3 @ 65%, 1 x 3 @ 75%
Push press: 1 x 3 @ 55%, 2 x 3 @ 65%, 1 x 3 @ 75%
Back squat: 1 x 5 @ 60%, 3 x 4 @ 70%, 1 x 3 @ 80%
Additional loading (if +6 to +12 in the autoregulating scale):
Lunges: 3 x 5 each leg @ 40% of squat
Barbell rowing: 3 x 5 @ 70%
Session 6
Power snatch from hang: 1 x 3 @ 50%, 3 x 3 @ 60%
Bench press: 1 x 5 @ 65%, 3 x 5 @ 75%
Overhead squat: 4 x 4 @ 50% of power snatch
Additional loading (if +6 to +12 in the autoregulating scale):
Incline bench press: 3 x 5 @ 70%
Upright rowing: 3 x 5 @ 20% of power clean
Session 7
Power clean + push jerk: 1 x 1-3 (1 clean + 3 jerks) @ 65%, 3 x 1-3 @ 75%
Front squat: 4 x 6 @ 50% of back squat
Military press: 4 x 5 @ 40% of bench press
Additional loading (if +6 to +12 in the autoregulating scale):
Step up: 3 x 5 each leg @ 30% of squat
Depth jumps: 3 x 5 @ bodyweight
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* e s s io n +
Power snatch: 1 x 3 @ 50%, 3 x 3 @ 60%, 2 x 3 @ 70%
Push press: 1 x 3 @ 55%, 3 x 3 @ 65%, 2 x 3 @ 75%
Jump squat: 3 x 3 @ 20% of back squat, 3 x 3 @ 10% of back squat
Additional loading (if +6 to +12 in the autoregulating scale):
Hurdle jumps: 3 x 20 @ bodyweight
Shrug: 3 x 5 @ 100% of power clean
* e s s io n ,
Power clean from hang: 1 x 3 @ 55%, 4 x 3 @ 65%
Push press behind the neck: 1 x 3 @ 55%, 2 x 3 @ 65%
Back squat: 1 x 5 @ 60%, 3 x 4 @ 70%, 1 x 3 @ 80%, 1 x 2 @ 85%
Additional loading (if +6 to +12 in the autoregulating scale):
Lunges: 3 x 5 each leg @ 40% of squat
Barbell rowing: 3 x 5 @ 70%
* e s s io n 10
Power snatch from blocks: 1 x 3 @ 50%, 1 x 3 @ 60%, 2 x 2 @ 70%
Bench press: 1 x 5 @ 65%, 3 x 5 @ 75%, 2 x 3 @ 85%
Overhead squat: 4 x 4 @ 50% of power snatch
Additional loading (if +6 to +12 in the autoregulating scale):
Incline bench press: 3 x 5 @ 70%
Upright rowing: 3 x 5 @ 20% of power clean
* e s s io n 11
Power clean + push jerk: 1 x 1-3 (1 clean + 3 jerks) @ 65%, 3 x 1-3 @ 75%
Front squat: 3 x 6 @ 50% of back squat
Military press: 3 x 5 @ 40% of bench press
Additional loading (if +6 to +12 in the autoregulating scale):
Step up: 3 x 5 each leg @ 30% of squat
Depth jumps: 3 x 5 @ bodyweight
* e s s io n 12
Power snatch from hang: 1 x 3 @ 50%, 2 x 3 @ 60%, 3 x 3 @ 70%
Push press: 1 x 3 @ 55%, 2 x 3 @ 65%, 3 x 3 @ 75%, 1 x 2 @ 80%
Jump squat: 3 x 3 @ 20% of back squat, 3 x 6 @ 10% of back squat
Additional loading (if +6 to +12 in the autoregulating scale):
Hurdle jumps: 3 x 20 @ bodyweight
Shrug: 3 x 5 @ 100% of power clean
* e s s io n 13
Power clean: 1 x 3 @ 55%, 2 x 3 @ 65%, 1 x 2 @ 75%, 1 x 2 @ 80%
Push press: 1 x 3 @ 55%, 2 x 3 @ 65%, 1 x 3 @ 75%
Back squat: 1 x 5 @ 60%, 2 x 4 @ 70%, 1 x 3 @ 80%, 3 x 2 @ 85%
Additional loading (if +6 to +12 in the autoregulating scale):
Lunges: 3 x 5 each leg @ 40% of squat
Barbell rowing: 3 x 5 @ 70%
* e s s io n 14
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Power snatch: 1 x 3 @ 50%, 1 x 3 @ 60%, 2 x 2 @ 70%, 1 x 2 @ 75%
Bench press: 1 x 5 @ 65%, 2 x 5 @ 75%, 2 x 3 @ 85%
Overhead squat: 4 x 4 @ 50% of power snatch
Additional loading (if +6 to +12 in the autoregulating scale):
Incline bench press: 3 x 5 @ 70%
Upright rowing: 3 x 5 @ 20% of power clean
Session 15
Power clean + push jerk: 1 x 1-3 (1 clean + 3 jerks) @ 65%, 3 x 1-3 @ 80%
Front squat: 3 x 6 @ 55% of back squat
Military press: 3 x 5 @ 45% of bench press
Additional loading (if +6 to +12 in the autoregulating scale):
Step up: 3 x 5 each leg @ 30% of squat
Depth jumps: 3 x 5 @ bodyweight
Session 16
Power snatch from hang: 1 x 3 @ 50%, 2 x 3 @ 60%, 2 x 3 @ 70%, 1 x 2 @ 75%
Push press: 1 x 3 @ 55%, 2 x 3 @ 65%, 3 x 3 @ 75%, 1 x 2 @ 80%
Jump squat: 3 x 6 @ 10% of back squat
Additional loading (if +6 to +12 in the autoregulating scale):
Hurdle jumps: 3 x 20 @ bodyweight
Shrug: 3 x 5 @ 100% of power clean
Notes
This program isn't your typical bodybuilding program. You’ll notice that the whole body
receives some stimulation at every session. The goals of this program are to introduce the
athlete to the Olympic lifts and to develop whole body power. It's based on the training of
beginning Soviet Olympic lifters and adapted to better suit the needs of Western
competitive athletes.
You'll notice the emphasis is placed on acceleration, not loading. As a result, this program
will develop the capacity to produce a lot of force in a very short period of time, thus
making you a better athlete. And that's no secret!
About the Author
Christian Thibaudeau is a strength and conditioning coach who works with a wide range of
elite athletes. He has successfully trained athletes requiring a wide array of physical
qualities ranging from strength and power (football players, Olympic lifters, strongmen
competitors), important energetic capacities (hockey players) to proprioception and
stabilization/balance (figure skaters ). He's also a competitive Olympic weightlifter and a
football coach. Christian is completing his M.Sc. degree in exercise science and has been
a research assistant in that field for the past two years. You can contact him directly by
emailing him at: thibaudeau@ironmag.com.
References
Roman R.A. The Training of the Weightlifter (1988) Livonia, Michigan, Sportivny Press (translated by
Andrew Charniga Jr.)
Laputin N.P. and Oleshko VG. Managing the training of Weightlifters (1982) Livonia, Michigan, Sportivny
Press (translated by Andrew Charniga Jr.)
Medvedyev A.S. A system of multi-year training in weightlifting (1989) Livonia, Michigan, Sportivny Press
(translated by Andrew Charniga Jr.)
© 1998 — 2009 Testosterone, LLC. All Rights Reserved.
PUBLISHED 12-20-02 09:00
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