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  1. Default Mikhail Koklyaev training program (Russian power!!)

    #1
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    Mar 2010
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    I came across a translation of Mishas' training program which he posted on a forum back in 2006. I thought I would post it up here as its interesting to see how he structures it:

    All weights in kg in the brackets. This is not including supplementary lifts either.

    11.01.06.

    Morning

    1.Muscle Snatch (70,90,110*3)3
    2.Snatch form hang (90,110,140*3)5
    3.Snatch pull (140,200*4)4

    Evening

    1.Snatch (70,100,120,130,150*1)3(160,180,190*1)1
    2.Clean&Jerk (70,120,150,170,190*1 clean +2 jerks)3
    3.Clean pull from low blocks (190,210,260,300*2)2
    4.Clean pull (260*3)3
    5.Front Squat (140,170,210,240*5)1

    13.01.06.

    Morning

    1.Muscle Snatch (70,90,120*3)3
    2.Snatch from hang 2 from knees + 2 from below knees (70,100,120,130*2+2)5
    3.Snatch pull from low blocks (130,170,230*3)5

    Evening

    1.Clean (70,120,150,170,190,210*1)1
    2.Clean pull (190,210,230,260,300*3)1
    3.Snatch pull (220*3)3
    4.Squat (70,120,170,220,270,305*3)1

    14.01.06.

    1.Press (100,120,140*3)4
    2.Clean grip power snatch (100*3)3
    3.Jerk from racks (70.90,110,130*5)1
    4.Jump squat (90,110,130*5)1

    16.01.06.


    Morning

    1.Muscle snatch (70,90,110*3)3
    2.Snatch from hang + from the floor (70,90,110,130,150*1+1)5
    3.Snatch pull (170,200*5)5(240*3)1

    Evening

    1.Jerk from racks (70,110,140,170,190,*3)1(220*1)1
    2.Deadlift from blocks (220,280*3)3
    3.Front squat (90,110,140,170,190,230,262,5*3)1
    4.Snatch (70,90,110,130*1)1

    17.01.06.

    1.Push press (70,110,150*3)3(160*7)1(180*3)1
    2.Snatch from hang (70,90,110,130*4)4
    3.Upright row (50,70,90*Cool3

    19.01.06.

    1.Squat (70,120,170,220,270*3)3(270*10)1
    2.One-hand press (70*5)5
    3.Wide grip Jerk (70,90,110,160*1)3

    20.01.06.

    1.Apallon Axle (100,120,140*3)1(165*1)3
    2.Deadlift from blocks (Arnold classic height) (220,270,320,370,400*1)3
    3.BTN press (70,90*6)3
    4.Muscle snatch (70,100,120*2)3
    5.Snatch (70,90,110,130,150*1)5(160*1)1
    6.Snatch pull from blocks (170,190,230*3)3
    7.Snatch pull (210*3)3
    8.Jump squat (70,90,110,130*5)1

    21.01.06.

    1.Push press (70,120,150,170*3)3
    2.Snatch grip deadlift from deficit (70,120,170,220,260*5)1
    3.One-arm press (60*9)1
    4.Farmer hold

    23.01.06.

    Morning

    1.Press (50,70,90,110,120*5)1(140*3)1
    2.Power snatch (70,90,110,120*3)4(140*3)1
    3.Deadlift with hook grip (170,190,230*3)3
    4.Snatch pull (210*3)3

    Evening

    1.Clean&Jerk(70,120,150,180*2)3
    2.Clean pull from blocks( 200,250,270*3)3
    3.Clean pull (250*3)3
    4.Front squat (70,120,170,220,252,5*3)1(272,5*1)1

    24.01.06.


    1.Seated press without back support (70,100,120*4)2(120*7)1
    2.Power snatch from hang (70,100,120,140*5)1
    3.Lunges (for stretching) (50,60,70*6)1
    4.Shrughs (130*6)3

    25.01.06.

    Morning

    1.Muscle snatch (70,90,110*5)1
    2.Snatch from hang + from the floor (70,100,130,150*1+1)5
    3.Snatch grip deadlift (170,190,230,260*3)1
    4.Deadlift from hang (70,120,160*5)1

    Evening


    1.Snatch (70,90,110,130,140,160,170*2)2(170*4)1
    2.Clean (70,120,140,160,180,200,220,240*1)1
    3.Squat (120,170,220,275*4)4
    4.Snatch pull from blocks (230*3)3

    27.01.06.

    Morning


    1.Reverse grip press (50,70,90*5)1
    2.Muscle snatch (70,90,110,120,140*3)1
    3.Snatch pull from the floor + from hang (170,190*2+2)3(210*1+1)3

    Evening

    1.Clean&Jerk (70,90,110,140,160,190*2)3
    2.Front squat (230*4)2(275*1)1(230*4)2
    3.Deadlift from blocks (180,272,5*3)4
    4.Power snatch (70,100,120,140*1)1

    30.01.06.

    Morning

    1.BTN press (50,70,90*5)3
    2.Muscle snatch (70,100,120*3)3
    3.Snatch from hang + from the floor (90,120,150*1+1)5

    Evening


    1.Squat (70,120,170,220,270,310*3)1
    2.Clean&Jerk (70,120,150,170,200,220,245*1)1

    31.01.06.

    1.Push press (70,120,140,160*4)4
    2.Good mornings (120,150,170,190*5)1
    3.Snatch (70,100,120,140*3)3

    01.02.06.

    Morning

    1.Press (70,90,100,110,120*4)1
    2.Snatch pull from blocks (120,170,190,210*3)1
    3.Snatch grip deadlift (140,170,190*3)1
    4.Snatch from hang (70,90,110,140*3)3

    Evening

    1.Power clean from hang (70,120,150,170*3)3(195*3)2
    2.Snatch pull from blocks (195,210,240*3)1
    3.Squat (120,170,220,260,290*3)1
    4.Clean&Jerk (70,90,120,150*3)1

    03.02.06.

    Morning

    1.Muscle snatch (50,70,90,100,110,120*3)1
    2.Snatch from hang (70,90,110,130,150*2)5
    3.Snatch grip deadlift (150,170,190*3)3

    Evening

    1.Power jerk (70,90,110,130,150,170,190*3)1(220*2)3
    2.Clean pull (140,180,210,240,260*3)1
    3.Squat (240*10)1
    4.Snatch (70,100,130,150,160*1)3

    04.02.06

    1.Push press (90,120,150*5)3
    2.Snatch pull from deficit (150,170,190*5)3
    3.Jump squat (70,90,110*5)1
    4.Clean grip snatch (50,70,90,120*1)5

    06.02.06.

    Morning

    1.Muscle snatch with clean grip (70,90,120*3)3 (145*2)1
    2.Snatch from hang (70,110,130,140*2)3 (162,5*6)1
    3.Snatch pull (160,190,210,230*3)1

    Evening

    1.Snatch (70,100,120,140,150,160,170*1)6
    2.Clean&Jerk (70,110,140,160,190*1)3
    3.Deadlift (190,230,260,285*1)1
    4.Squat (70,120,170,260*3)3
    Useful Links:
  2.  
    #2
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    Thats mental. I would love to see what the total tonnage per week is

    Even on the amount of gear he's on, its still a truly remarkable feat to be able to lift that much, with that kind of volume.
    MP Code MP2931 for 5% off first order - and make daddy some money ...

    I dont need to sell my soul, he's already in me
    Stone Roses - "I Wanna Be Adored"

    Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.

    hailtotheking is a Global Moderator.
  3.  
    #3
    MP Veteran

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    He's actually insane. I love watching his videos on youtube, not just because of his incredible strength but also his sense of humour. It's why I also enjoy watching vids of Konstantin Konstantinovs. Two of my favourite lifters.
    PBs: Squat - 172.5kg, Paused bench - 112.5kg, Deadlift - 220kg, Comp total - 495kg, Snatch - 82kg, C&J - 100kg
    My training log My youtube channel
  4.  
    #4
    MP Senior

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    Mar 2010
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    Simply amazing!
    6'3" - Weight: 17st 10lb / 112kg
    Squat: 227.5kg/Bench: 170kg/Deadlift: 242.5kg x5/OHP: 115kg
    Jan 2012: 132.5kg
    June 2013: 112.5kg
  5.  
    #5
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    I love to watch him lift. His form is so flawless for every rep.

    He has started a blog as well:

    ‘лог œи…аила šокляева

    I also found his 210kg snatch video:

    http://www.youtube.com/watch?v=wyJyN...layer_embedded

    Amazing how easy it was!

    Great lifter with a great personality.
    Useful Links:
  6.  
    #6
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    Quote Quote
    Originally Posted by MJ.23 View Post
    I love to watch him lift. His form is so flawless for every rep.

    He has started a blog as well:

    ‘лог œи…аила šокляева

    I also found his 210kg snatch video:

    YouTube -

    Amazing how easy it was!

    Great lifter with a great personality.
    What an incredible lift! Kudos.

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