🇷🇺

Russian Strength

https://www.strongfirst.com/the-origins-of-strongfirst-programming/
 
VARIABILITY
Use big changes in volume and total repetitions for adaptation.
INTENSITY
33-66% of repetition maximum on compound exercises. (this means if you could do 3 you do 1-2 or if you could do 10 you do 3-6 repetitions). Around 50% of the
Focus on 70-80% for high volume.
Rudolf Plyukfelder won the olympics at 36 years old. David Riggert - “Don’t force adaptation”... “Don’t force mass.”
 
Great podcast about the Russian System.
 
 
  1. Let weights become comfortable before moving up in load. Kettlebells encourage this approach. Step loading (constant weight loading).
  1. Wave loading. Build to a big weight, drop back and then build again.
  1. Variable loading. 20% jumps. 50% of maximal repetitions
 
Video preview
 
 
Video preview
https://www.youtube.com/watch?v=EWOfaDzLV9A