Secrets Of Soviet Strength Training

[@GarageStrength]

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[@DrJacobGoodin]

This is absolute gold. I would watch the hell out of an entire series with Coach Miller systematically detailing his coaching philosophy while tying it into the sport training literature and his previous coaching influences. I'd make all my sport performance students watch it too. Thanks for this, Coach!

[@GarageStrength]

Thank so much for watching! Glad you liked it 💪💪

[@nickcustodi592]

I’ve said it before but I’ll say it again- I LOVE the historical pieces in your videos man. It shows such a broad perspective on these topics and I cannot express how much I appreciate the fact that you have an love for strength and conditioning that isn’t exclusive to the programming and execution. Great stuff my guy.

[@GarageStrength]

Thank you I'm glad you like the videos, hope to do more like these and keep improving them.

[@emoski1235]

I remember back in the early 90’s when the strength training for athletes looked like a Lee Haney bodybuilding session, 🤣, and people looked at me crazy when I mentioned Abadjiev or not training using the weider principles. Bwahahaha. Garage Strength is now the Mecca for athletes. 🤘🏻

[@GarageStrength]

Thanks so much that really means a lot!

[@thebrathox7953]

It would be awesome one about Soviet Wrestling Training Program, Amazing video 👏👏👏

[@GarageStrength]

thanks for the suggestion!

[@alwayslookingatself]

This is pure gold. Great video. I like how you included, this is training for elite athletes, not necessarily good for ordinary athletes. When I was in high school, 20 years ago, I got this NY Giants weightlifting training program book. The programs were way to much for me, I got really sore & over trained. I injured my right lower leg pretty bad trying to grind through them.

[@GarageStrength]

Yeah this was explicit for Dr. B... I think younger athletes definitely need more strength development before training like this.

[@Synday]

Soviet training is very easy and made to not strain you too much, but have more total volume

[@victorcastillo-dx9vh]

USSR =CCCP was a terrific athletes. I saw training sessions of Aleksandr Karelin (wrestling) and Ice Hockey olímpic team (80's) and really they were a beast. Thanks for sharing

[@laishihao9437]

How did karelin train!!

[@williamshine1346]

Soviet system , recruitment, coaching, incentives, collection of training data and system refinement. In 1990 I had the opportunity to interview the first Bulgarian Olympic weightlifting champion Norair Nurikian and he said that the Bulgarian system from his competitive days in the 1970’s to his days as a coach in the 80’s was constantly refined to the point where they were just doing the two lifts plus squats at the elite level versus the 2 lifts plus a ton of assistance exercises like power snatch/clean all kinds of pulls , good mornings etc. during his competitive days. It’s hard to believe that US amateurs ever competed against the Eastern block professionals in the 50’s through 70’s. Thanks for an Excellent channel.

[@GarageStrength]

That's such a cool story. Thank you for sharing. I'm really glad you enjoy the videos!

[@jarikinnunen1718]

The muscle memory rules. It is more clever than you thought. It surprised me in my own.😳

[@stevenlowe3245]

Vasily Alexiev was my childhood weight lifting Icon and was the reason I got into weight training. He was amazing! And a librarian in normal life. I wish I could have known him.

[@GarageStrength]

Remember hearing stories about him and watched OLD videos of his lifting. Man was an ABSOLUTE phenom!

[@ThePitPony]

Vasily Alexyev and he wasn't a Librarian,you're getting mixed up with Serge Reding,who was a Librarian I believe. Alexey was a coal mining engineer apparently.

[@williamhall9204]

@Steven Lowe The man was a tremendous competitor. Vasily Alexyev was also extremely technically proficient in the two lifts. He was very smart with his training methods. While the vast majority of weightlifters focused so much effort on squats and not enough on developing the spinal erectors, Alexyev would often begin and end training with weighted hypertensions.That physical preparation was a huge factor correlated to his outstanding technique.

[@filiperodriguesaquin]

Wow, it's almost like coaches collaborating on a national level instead of competing was awesome for the well being of the working class

[@matteozampino411]

You get it

[@awmlawoffice]

I've read Supertraining several times and I still don't completely understand it. I'm not the smartest man in the world, but I'm an attorney and I'm accustomed to reading complex & archaic writings. Your sample of Bondarchuk's training for throwers is really similar to mine for team sport athletes, primarily basketball players. Explosive movements first, completely recovered between jumps or throws; strength speed next, again being recovered between high pulls or power cleans, then a fairly short intense strength training bout, all set up to take advantage of phase potentiation at the start of the season. Of course, my younger athletes think they haven't done enough unless they are dead (especially if they've been to crossfit with their parents) so I'll let them do some some sled drags (forward and back) afterwards. I can't convince the crossfitters that doing cleans for time is both a terrible form of conditioning and a terrible form of training the athletic quality that cleans are designed to improve or test.

[@GarageStrength]

Yeah all of that stuff is pretty complex. It doesn't help that a lot of the translations aren't the best either.

[@chunbach3692]

Not only not that smart but a windbag also. Undue your legal eagle thinking and use the KISS principle. If you coach young athletes-you are in the role of an attorney are you? Damn this is complicated explanation of KISS 😘 and thanks for sharing. Good stuff Coach Miller.

[@awmlawoffice]

@@chunbach3692 sorry man. Didn't mean to piss you off.

[@awmlawoffice]

@@chunbach3692 I think you meant "undo". The kids I train are my own.

[@chunbach3692]

@strength first - please accept my apologies. I think I had a bad hair day and my comments came across not messaging right. Great to know your young ones have a great dad to coach them. Keep up the good work. Our young generation needs role models like you. Coach Dane’s site has some great content, I somehow have been following for a couple months. Happy the KZbin algorithm lead me here. 🙏🏋️‍♀️🏋️‍♀️🏋️‍♀️

[@samuele.marcora]

I had the pleasure to spend many dinners chatting about training with Prof Verkoshansky in Rome back in the 90s

[@3PhaseCoach]

This was absolutely amazing. Thank you. I can listen to talk about this stuff for days. Those real life examples of what a workout would look like with sets and reps +frequency was gold. This was so interesting seeing this as an athlete/ average coach who has never been on a professional / Olympic level stage. I will definitely make some tweaks to my programming.

[@kimsinghrai]

We are so lucky to have Dr B in our province in Canada!

[@GarageStrength]

LOVE THAT MAN! Garage Strength wouldn't be here if it wasn't for him!

[@kimsinghrai]

@@GarageStrength that is amazing Bro, I am a national level Olympic lifting coach in BC, Canada...I really enjoy your content

[@asablack1364]

I remember watching him in the 70’s on Wide World of Sports and the Olympics. He was just a dominating Beast.

[@siddharthawarwade4902]

@9:30 - very true. When I used to split snatch as a last exercise in the evening , the next morning full snatches were difficult . Sometimes I used to throw a leg forward like jerk in snatch 😂. That used to go away pretty quickly, but it was a weird thing I still remember. Now i see why

[@tommythomasson1]

One hint that I am going to take away from this overview about "The Soviet System" is that you absolutely need a certain volume of training at "good intensity"" (high intensity, but still allowing a solid volume and good execution of the exercise over a long period), to build up strength and technique at the same time. After you have build up that foundation, you can start to go specific and rise the intensity of your workouts. A technique that has been implemented at that "good intensity" is certainly going to be maintained over the periods of the session when you go for higher intensity. I predict some influence of muscle memory and memory effects of the nervous system playing a vital part at this topic.

[@AlexanderBromley]

Fantastic vid. Thanks for this.

[@GarageStrength]

Thanks a lot Coach. Really glad you liked it and appreciate you stopping by man

[@herbertjohnsontrackandfiel6597]

Good Information. Great statement on young athletes vs. elite needs. 💪🏾👍🏾

[@arod68993]

So happy I found this channel. A lot of shit on here thats going to help me in training. I follow John Welbourne’s (ex NFL player, chiefs/eagles) Field Strong program and theres so much connection between the warm-up’s with a lot of the principles and techniques across the board. Thanks again for this content Coach!

[@GarageStrength]

That's awesome. I have to look more into John's stuff to give honest thoughts. Thank you for sharing!

[@christopheralvarez895]

One for the Chinese weightlifting program would be awesome

[@GarageStrength]

thanks for the suggestion!

[@stefanwolf8558]

I've done the 2 sets per exercise and did those exercises 5 days a week based off the Grease The Groove method of the Soviets and I gained a shitload of strength and endurance. Plus it kept me fresh so I wasnt tired when doing my actual sport in the evening. Brilliant system. Looks too simple on paper but hot dang is it effective.

[@christopherseat9871]

SOVIET UNION LIFTING is what got me semi-obessed with WEIGHT LIFTING and TRAINING PROGRAMS

[@guefo3173]

This is a great video, comrade!

[@omarhammouda2790]

I had learned so much from your videos coach , but I need you to make a video for Karate performance training and how to implement all the points you discussed in this video while training different ages ( Kids , youth & Adult) athletes in both genders (Male & Female) and what are the considerations I have to take while preparing a training program for them ... thank u so much

[@GarageStrength]

We will be releasing video on fighting tomorrow. Hopefully you find some valuable info there. We will probably cover karate in the future. Thank you for the suggestion!

[@omarhammouda2790]

@@GarageStrength Awesome , I will be watching the fighting video tomorrow , and will be waiting for the karate videos as well ... thank you so much I appreciate it

[@kkwok9]

Growing up, watching the USSR go against our boys, always admiring the sheer focus of the Soviet athletes and their intensity

[@danielboschmann1701]

Again awesome content. When is the performance book beeing released. Sound super interesting! Keep up the great work Coach

[@hamm0155]

Awesome video, great content!

[@GarageStrength]

Glad you enjoyed it!

[@pepebeats5228]

Man this is GOLD

[@GarageStrength]

Thank you!

[@SuperhumanUnchained]

Russians are Badasses in sports and FITNESS

[@GarageStrength]

yep!

[@Metalhiram]

Great over view!

[@GarageStrength]

Glad you liked it!

[@joshuamclean4588]

Theres a good point at the end for ansolite strength: when working with elite athletes, they’ve already built the foundation of absolute strength and they need to be very focused for whats going to increase their performance. But if you don’t have a big enough foundation for yiur sport, then you will benefit from absolute strength training more.

[@zachariahtaylor7811]

Another amazing video, love your content, pure gems of knowledge. Have you heard of and or have a take on Romanian weightlifting coach (now in Kansas) Istvan Javorek?

[@ctb3386]

One thing I always wondered in the USSR vs USA - was what was a daily regimen like in the USSR for a typical athlete vs USA athlete. Also, when were USSR throwers recruited. In USA - we typically picked up the shot or discus in HS. Did they start earlier there?

[@GarageStrength]

They were likely recruited from sports school and placed into sports like Track and Field around 13 to 15

[@sanki7087]

This was heck of an informative video !

[@GarageStrength]

Glad you enjoyed it!

[@papkaseferim684]

Главная сила советской системы спорта-общедоступность занятий. Сейчас от этого практически ни чего не осталось....

[@sabertoothwallaby2937]

I wish other counties would actually put in effort in a strategic way like this

[@AlteredState1123]

Thanks for sharing. Although they selected the best and were awash in PEDS, the Soviets developed some cool ideas.

[@snaker9873]

Dane, I would really like to know what some strength training/sports performance books you recommend. Things like Supertraining or Dinosaur Training, ETC...

[@bilbojumper]

6:07 workout Train twice a day. Or daily same workout for 3 to 5 weeks and have sport specific training.

[@srdjanjovanovic3313]

Hello coach , thanks for sharing this brilliant video !!! Can you recommend any good book about soviet strength training from the aforementioned coach or any other " soviet coach " that you think may be of great practical value !!! Thank you ..

[@sarahlittlefarm5070]

Cool to hear how the Soviet system really didn't "take into account outside life...working" I mean, if this guy knew how much the Soviets supported their athletes and the strongest fittest of their nation...I bet he'd have mentioned it. The Russian nation still to this day seems to "get it" imo that fit people are a national security plus

[@quarantees8736]

Fantastic!! How close to failure were those sets of 5 reps, 4 & 3 reps? Especially since it was done twice a day every day. Thanks!

[@GarageStrength]

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[@Jiggleton]

I would love for you to compare and contrast on any and all countries unique programming/training. Do north koreans love front squats? Do egyptians swim for recovery? etc etc. big ups, one of the few channels worth a shit.

[@mehdiheshmati4096]

why in Soviet strength training wrestlers usually don't use bench press heavy?

[@mechtar92]

It might hinder shoulders' mobility and speed

[@GarageStrength]

I will have Gwiz bench press pretty heavy. Almost 180kg, but nothing that will affect his performance negatively. He is also a heavyweight so he needs strong pressing strength. I will have to look into it.

[@mehdiheshmati4096]

@@GarageStrength thanks for example Kyle Snyder can bench 170 kg or 175 But Sadulaev's bench press record seems to be much less than 170 kg but He was not weak against Snyder in terms of strength

[@micoberss5579]

Because back muscles are more important than chest muscles

[@williamhall9204]

@Mehdi Heshmati Generally speaking, I don’t believe Soviet coaches were big fans of the bench press exercise. Especially in the sport of wrestling, the athlete needs to be standing during the majority of the movements. A wrestler requires a serious level of strength and power in the stabilization muscles. Also keep in mind the barbell bench press is not a full range of motion exercise. So there is the possibility of reduced athletic mobility. From my understanding of Soviet sports training, they would much prefer the wrestler to avoid the bench and do something like power clean and strick press instead. The bench press definitely has its place in the toolbox of athletes. In my opinion the exercise should not be overemphasized in either volume or intensity. A lot depends on the specific sport in the exercise selection process. I think we can assume that even in the Soviet training system, the shot putters would do a significant amount of bench pressing.

[@NMIBUBBLE]

Kinda reminds me of the Bulgarian workout, MTWTFS all compound movements Chest/tris, Back/Biceps, Legs/calves and ABS every day then weekends off, 3x15 first 2 wks, 4x10, 2 wks 5x5 2wks then start all over 3x10, 4x8, 4x5 then go back to the 3x15 wks again and the key was to switch up the movements every month. did it for a few years then life happened crap! LOL

[@deedd1440]

You mention step losding adding sets or reps weekly. But I have multiple session 2x a week. Let's say I did 3x5 75% on a lift my first workout. The second workout of the week Should I do 3x5 75% too or go lower for recovery? And how much lower?

[@VeraSoroksha]

good video

[@isaacaccola646]

What do you think about Pavel? I just read his power to the people and he brought up some good things but it also kind of seemed like an advertisement.

[@kennethapple4858]

Ha! Yeah, they all seem designed to sell you some other stuff, and not quite complete in and of themselves.

[@isaacaccola646]

@@kennethapple4858 It definitely did have some interesting ideas, I wouldn't personally use the program he outlined it's just too minimalistic and just repackaged press movements and categorized them under the press. I also like his ideas on flexing and using tension during lifts. Definitely somewhat incomplete and also relies too much on anecdotal evidence but he does cite some studies although he does them in a weird way.

[@GarageStrength]

Would you be interested in me doing a video discussing Soviet coaches in the future?

[@isaacaccola646]

@@GarageStrength yes! For sure!

[@keysersoze5920]

It’s called Step Loading. It really works.

[@malcolmhinds5619]

Do you think a Soviet weightlifting system would be beneficial for a football player?

[@кулскил]

Secret number one: ебашить!!! (Very hardcore training) my coach told me a story about David Rigert: he came to the gym and if he had any exercise, he did it to the maximum - all or nothing, but sometimes he couldn’t lift 70 kg normally and left the gym

[@GarageStrength]

Incredible athlete!

[@jeff-hh9mc]

In what way does doing the exact same workout twice a day help you? Seems woefully counterproductive.

[@dangrimaldi1116]

It's not ironic that their weightlifting system was democratically centralized. That is how their political system was as well. Socialism is the system that allows sports like weightlifting to flourish because it is that motivation and spirit that drives the athlete not greed. When all your basic needs are met and yah don't gotta worry about working 12 hour shifts for rent, food, healthcare etc. Yah can hit the gym through which the state provides coaches and such. Something available to all members of that society... not just the better off peoples.

[@anoopjm]

How does.a soviet strength training look like say for a weighted pull up progression ?

[@Zane_Zaminsky]

Rigert, Ivanchenko, Kolotov 👍💪

[@The-Contractor]

The secret was Dbol from Bulgaria.

[@prun8893]

A former Bulgarian olympic medalist once told me, "There's nothing to be learned from Soviet or Bulgarian training methods.....we were all very much on drugs. Everything was artificial."

[@ouroboroscartel8079]

Everyone else is doping too (n this ped talk is dumb af cos what is the point of mentioning sumn erryone else does too), the Bulgarian method actually has many reasons to it’s efficiency, between the amt of practice under actual heavy weight (easy to have good form with 60% try keeping it good with 85/95% for 10/20 sets, that’s when you know you doin it right), same goes for training under fatigue it actually can avoid certain types of injury etc… it’s always everyone mentioning drugs under everything nowadays tryina discount or downplay certain achievements, but shit works regardless you just have to really work your ass off n eat n rest the rest of your day. If peds were the only difference then the states would have the same amount of winners but hey look at that they don’t so maybe instead of focusing on who is natty n bs like that we should focus on working harder since we ain’t win shit in years in lots of the sports I love n this dumb ped blaming is just wilful naïveté n jealousy that the same dose got other athletes from countries with way worse living conditions beating tf outta everyone here 😂😂

[@DT-vc2mf]

Bro of all this information, Im wondering how you have a Samoan Olympics hoodie on and where you got it from... respectfully from a samoan! Chehoo!

[@GarageStrength]

I was an Olympic Team Coach for Samoa lol

[@Cormac-jd2kx]

I know a few Russian amateur powerlifters and they train and act like pros in the gym. Strong silent Low profile men. Beasts. Theyr so different from the typical American gym bros showing muscles and bragging joking, headphones, etc while having the cell phone attached to them 😂 Different worlds

[@guillaume1]

🙌🙌🙌🙌

[@jhfaleafine1870]

That jacket

[@dream5715]

You can’t trick me I’ve seen Rocky 😂

[@jimbones155]

Actually, it was still Russia because the other satellite countries had their own weightlifting teams. Aside from that, we all knew what their secret was and it had nothing to do with training, per se.

[@ouroboroscartel8079]

Cmon now you finna really act like it was just drugs? Why don’t other countries have the same results then? You do know that most countries (including the USA, idk rn but I’m saying in general) have state funded doping programs n still ain’t do shit compared to them, so this bs is starting to sound more like coping than actual ‘truth’ bout anything, everyone is obsessed with drugs but seem to not know shit bout hard work 😂😂

[@Peter_Kropotkin]

We love the USSR

[@niconicoo5661]

The secret of soviet strength is kaukasians. Mainly georgians chechens armenians and dagestanis

[@lewieanderson6579]

You should research east German training. The ladies had a lot of man strength (and additional hair)

[@frankchen4229]

why are commies so good at weightlifting wtf

[@GarageStrength]

State sponsored monsters lol

[@brandoncyoung]

Lots of steroids. They just didn't caught much

[@jkarpov3634]

Everyone was

[@GarageStrength]

well... yeah lol

[@micoberss5579]

Everyone was and still is

[@alphawolf566]

As if Yankees never used em

[@tflue7269]

American do it too so it's fair

[@Tiger42s]

Steriods

[@stephenstephen6754]

Secret? Anabolic Steroids

[@samvega290]

This is so diesel

[@GarageStrength]

😂😂😂😂

[@nikasamwkusvili9345]

ussr was a democracy what ar you smoking

[@IlovetheUSA1776]

The Soviet secret was steroids.

[@Cormac-jd2kx]

Better steroids than American?

[@joeradino1062]

better drugs in the 60's and 70's????????

[@kanocano22]

I think their success is because they eat a lot of potatoes

[@brianriggin4560]

I think Rocky IV showed us the secret. Then the Olympics brought it to reality.

[@johnlopez9014]

Soviet secret; 💉

[@changedlife1904]

I know soviet way is garbage

[@williamshine1346]

Soviet system , recruitment, coaching, incentives, collection of training data and system refinement. In 1990 I had the opportunity to interview the first Bulgarian Olympic weightlifting champion Norair Nurikian and he said that the Bulgarian system from his competitive days in the 1970’s to his days as a coach in the 80’s was constantly refined to the point where they were just doing the two lifts plus squats at the elite level versus the 2 lifts plus a ton of assistance exercises like power snatch/clean all kinds of pulls , good mornings etc. during his competitive days. It’s hard to believe that US amateurs ever competed against the Eastern block professionals in the 50’s through 70’s. Thanks for an Excellent channel.

[@withmydoglikeshaggy9671]

Great video. Really eye opening.

[@GarageStrength]

Glad you liked it!

[@williamshine1346]

Soviet system , recruitment, coaching, incentives, collection of training data and system refinement. In 1990 I had the opportunity to interview the first Bulgarian Olympic weightlifting champion Norair Nurikian and he said that the Bulgarian system from his competitive days in the 1970’s to his days as a coach in the 80’s was constantly refined to the point where they were just doing the two lifts plus squats at the elite level versus the 2 lifts plus a ton of assistance exercises like power snatch/clean all kinds of pulls , good mornings etc. during his competitive days. It’s hard to believe that US amateurs ever competed against the Eastern block professionals in the 50’s through 70’s. Thanks for an Excellent channel.