Sunday, October 12, 2014

Ryabchenko Modified

Now, this is Ryabchenko unleashed. In January 2009, when I eventually got hold of the method, the elegance of planning nearly reduced me to tears. I January 2009 I came across this gem, elegantly designed program shared by the poster SPIRIDON on Rybinsk forum. It was designed for him by his coach, Yevgeny Brevnov. Have a look. If you're put off by the format, which,I believe is the photocopy made on the paper used to wrap the fish you buy at the shop - I suggest you buy a new issue of Woman's Health or Men's Health (and a few other equally useful sorts publications and look for the methodology there, Just keep looking, it will definitely be there!

Those who stay join the discussion, the left column signifies the number of the session, all in all there are 20 of them. ТОЛЧОК = jerk, РЫВОК = snatch. The numbers below these words obviously mean numbers: 32, 28, 24 for jerks and 32, 28, 24, 20 kg for snatches. The numbers in the second line are obviously weights. For jerks rest intervals are not more than 1 minute. For snatch – no rest between sets.

At the beginning of the microcycle during session one you will jerk 32 kg bells 5 times, then28 kg bells 7 times, then will do to sets with 24 kg: 11 reps, then rest for 1 inure, then 13 reps with 24 kg again.

If you look at the table carefully you will notice that the volume gradually drifts from lighter kettle belles to heavier ones. On the 18th line both jerks and snatches are loaded with head to head sets for considerable numbers for heavy bells. 

Microcycle consists of 6 microcycle 6 sessions each. As you can see, training is organised into microcycles 6 sessions each. At the beginning of the cycle - when the intensity is low – assistance exercises are added (squats, jump squats, hyperextensions). Spiridon also tries to incorporate at least two sessions of static holds into a microcycle (alternating 30 sec holds in top and rack); he believes they are valuable for improving rep numbers. As the microcycle progresses the volume of assistance exercises in a workout decreases or not done at all. There is also an interesting intensity progression from microcycle to microcycle: more reps are done with heavier weights.

The word at the bottom of the table, ПРИКИДКА, means control or all out set, aimimng at personal best. It is done only once every 20 sessions and after considerably scaling down the intensity and volume. Spiridon does not mention what happens after session 20, and you can use your imagination and inventiveness to work it out. You can repeat the whole sequence while reducing rest intervals between sets and/or lifting at higher cadence. Or you can add a rep to the numbers in the first line of the table and build other numbers from there. Or you can keep the starting number the same and increase the step of the increase, reducing number of sessions in the microcycle.
This program somewhat contradicts the way of progression popular in certain USA circles: achieving certain set time with the light weight, then increasing the tempo of lifting, the slightly increasing the weight of the bells and so on. This method gets you working with heavier bells straight away and varies the weight during the same workout.

Obviously, this program can be modified further: different weights for less advanced gireviks, different steps of rep increase from workout to workout. As long as the same old rules are followed: go all out seldom, increase the intensity and volume gradually, scale down regularly. Enjoy.

Wild Bill already explained this in the comments; I just want to put it here. 13 + 15 in jerk means doing two sets of reps prescribed, rest as between other sets. For snatch - do 13 reps left, 13 reps right, then 15 reps left and 15 reps right.

In any case, if you're nerdy enough and decide to calculate the training volume you will discover that it is considerable. Still, Ryabchenko insists that training for lifting kettlebells during competition can be done with lighter kettle bells. 

The idea, I think, is concordant with the recently developed paradigm of working in the average. If you train to increase your best lift (be it 1RM of gs PRs, doesn't matter), the improvement in the new max will translate tomthe improvement to new average. Say, before your Max squat was 100 kg and in this case lifting 80 kg is not a feat you would need to warm up for. After training for three months say your best is not is now 130 kg. Obviously, your average got better too: now you can squat 90 kg without breaking much sweat. It is fairly obvious and that's not where the brilliant revelation expects you. What has been noticed wuring training, that if you only work on your averages by lifting them often and never to failure, and make the weight feel light - your best will move with it. You don't have to kill yourself during training every session. And that, I think, what ryabchenko is trying to tell us.

Play with the template. If it is too easy you can always multiply the number of sets and reps and break yourself. If that's what you wish to do. Enjoy anyway!

1 comment:

  1. Thanks for sharing this elegant programme! Do you know what was Spiridon's jerk and snatch numbers at the time he got this programme?