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Andrey Malanichev - Powerlifting

 
World Champion Powerlifter
 
Lessons from Andrey:
  1. Have the appropriate amount of muscle for your goal first. Train with high volume to build mass. Lifting without mass makes no sense. (Klokov also started with this!)
  1. Decrease volume and intensity in training as you become older to make your best lifts.
  1. Never make a lift with bad form.
  1. Never train to your true limit. He always thought that he had more. He didn’t do any maximal singles in training.
  1. Deadlifts are mostly about being strong not technique (second man to deadlift 400kg sumo and conventional stance).
  1. Don’t drain your nervous system. It takes a long time to recover after you are drained. Most people start their preparation for a big lift with too much enthusiasm and intensity and get burned out before they get to the big lifts.
  1. A major mistake people make is wanting to have a personal best every session.
  1. Squats are very technical. Hold breath on the way down. Squat begins with the back. Keep the back. If you lose tension in the back you lose the lift. Keep the shoulder blades back and the upper back tight.
  1. Don’t do two heavy sessions in a row. As preparation goes on you’ll stay fresh by alternating heavy light.
 
Andrey said he had great coaches from early in his training career.
His first focus was bodybuilding. He would train “all-day everyday” in the early days with equipment his friends built in trade schools.
When he started powerlifting he squatted twice per week, benched twice per week and deadlifted twice per week.
When he went to a more serious gym and coach he started to do the main lifts once per week.
He used up to 8 movements per session in the early phase before cutting to focussing on the competition lifts in the second phase of preparation.
 
 
Interesting side notes:
  1. He doesn’t like to use caffeine or stimulants because it changes the way his nervous system feels.
     
     
    Young Andrey
    [ENG VOICE] ANDREY MALANICHEV on his PHYSIQUE in 1999
    translation by Arman Daniyelyan:https://www.instagram.com/xrmxn/video by Dmitry Spiridonov ig: https://www.instagram.com/dmitry.spiridonov/fb: https://www.fa...
    [ENG VOICE] ANDREY MALANICHEV on his PHYSIQUE in 1999
    https://www.youtube.com/watch?v=MeNcANfF1L0
    [ENG VOICE] ANDREY MALANICHEV on his PHYSIQUE in 1999
     
    Podcast with Mark Bell
    Mark Bell's Power Project EP. 524 - Andrey Malanichev - From Russia to ST
    ndrey Malanichev is a Honored Master of sports of Russia in powerlifting, Elite Powerlifter, multiple time champion of Russia, Europe, winner of many interna...
    Mark Bell's Power Project EP. 524 - Andrey Malanichev - From Russia to ST
    https://www.youtube.com/watch?v=v9nGzWGoKSk
    Mark Bell's Power Project EP. 524 - Andrey Malanichev - From Russia to ST
     
    Seminar with Mark Bell
    Q&A with more motivational and personal content.
    From Troublemaker to World Class Powerlifter | Andrey Malanichev Full Seminar
    Super Training Gym was lucky enough to have the legend, Andrey Malanichev in for a day to give a seminar on Andrey's experiences and his tips to be a better ...
    From Troublemaker to World Class Powerlifter | Andrey Malanichev Full Seminar
    https://www.youtube.com/watch?v=iJQlzcN2PQs
    From Troublemaker to World Class Powerlifter | Andrey Malanichev Full Seminar
     
    Squat Tutorial
    To squat as much as possible you have to use as much muscle as possible.
    The core is the second back. It protects you. Heavy set-ups an heavy planks are the foundation.
    Walk-Outs after heavy sets. Hamstring curls, calves.
    Squats on Monday. Bench press on Wednesday. If the squat was heavy the bench would be light.
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