{"id":2985,"date":"2020-09-24T08:57:33","date_gmt":"2020-09-24T14:57:33","guid":{"rendered":"https:\/\/strengthsenseiinc.com\/?p=2985"},"modified":"2021-08-31T15:03:58","modified_gmt":"2021-08-31T21:03:58","slug":"strength-sensei-bookshelf-klokov-training-methods-of-the-russian-champions","status":"publish","type":"post","link":"https:\/\/strengthsenseiinc.com\/2020\/09\/24\/strength-sensei-bookshelf-klokov-training-methods-of-the-russian-champions\/","title":{"rendered":"Strength Sensei Bookshelf: Klokov: Training Methods of the Russian Champion"},"content":{"rendered":"\t\t
Klokov: Training Methods of the Russian Champion<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\n\t\t\t\t\t\t
When Charles Poliquin gave seminars, he would often invite co- presenters who were considered outliers in their field. One of these presenters was popular Russian weightlifter Dmitry Klokov, author of Klokov: Training Methods of the Russian Champion.<\/p>
In 2014, Coach Poliquin teamed with Klokov to travel across the globe to conduct at 3-day boot camp called \u201cTraining for Strength Sports.\u201d Here were the components of this event:<\/p>
Day 1<\/b> Lower Body Primary Lifts for Maximal Strength & Power Development<\/p>
Day 2<\/b> The Snatch\/Variations & Supplementary Exercises for Maximal Power Development\u00a0<\/p>
Day 3<\/b> The Clean\/Variations & Upper Body\u00a0Primary Lifts for Maximal Strength & Power Development<\/p>
The days were broken down into 4-5 modules that included lectures, demonstrations, and hands-on practice. Each day finished with a Q&A session with Poliquin and Klokov. It was quite the experience for athletes and coaches at all levels.
So why Klokov? Before getting into that, consider that Dmitry was the son of Vyacheslav Klokov. His father was the heavyweight (110 kilos\/242 pounds) winner of the 1983 World Championships. There Vyacheslav snatched 192.5 kilos and clean and jerked a world record of 247.5. His world record total of 440 exceeded that of the runner-up by 30 kilos! Dmitry had big shoes to fill!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t
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Klokov competed in his first competition when he was 13. Lifting in the 110-pound bodyweight class, he snatched 93 pounds and clean and jerked 121 pounds. Getting back to kilos, in 2002 he won the 94-kilo class at the Junior World Weightlifting Championships with a 157.5 snatch and a 207.5 clean and jerk. Klokov went on to compete in five Senior World Weightlifting Championships, moving up to the 105-kilos (231 pounds) division. He won gold in 2005, and in 2008 took home the silver medal in\u00a0the Olympics. His best official lifts in the 105 class in these international\u00a0<\/span>competitions were a 193 snatch and a 232 clean and jerk, which convert\u00a0<\/span>into 425 and 511 pounds.<\/span><\/p>
To avoid competing with the super heavyweights, Klokov had to cut weight to make the 105-kilo bodyweight division, which sapped his strength. In training, his best snatch was 202.5 (206 with straps), and his best clean and jerk was 242. Here are a few of his best performances in other lifts, many of which you can find on YouTube: Back Squat: 325 Bench Press: 230, 200 x 5 Deadlift: 335, 280 x 10 Front Squat: 285 Overhead Squat: 240 Pause Snatch: 200 Rack Jerk: 262 Snatch Grip Deadlift: 305, 250 x 10 Thruster: 195<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t