Post by rickhussey on Dec 18, 2008 11:04:05 GMT -5
I am a big fan of this guy. I found some information recently and have posted it for those that like to read about other's training.
Konstantin Konstantinovs info
Train 4 days in a 8-10 day period
Squat every time: light, medium, heavy, ME. He squats OLY-style, because it help deadlift more, than regular squats.
Bench and Deadlift twice.
Accessory work for deadlift - deficit pulls, hypers, reverse hypers, leg kurls.
Abs is very important for big pull. 6-8 heavy sets with bands (2 green or 1 blue).
Pull-ups. He can do 15 reps with 30kg, or 50 with his BW. Lats is also important
He doesn't use straps and wear belt only on max weights.
On every deadlift day he change main exercise (deadlift from blocks, deadlift from hang, deficit deadlift, deadlift from the floor for reps)
Here's a rough translation of an interview I found in Russian with Konstantinovs. There's some great information in it and his training is very specific. (Credit: Jurijs Gucans)
Background
He was born in 1978 in the small town of Liepaya in Latvia. Parents were normal people with no background in sports.
Started in sports at the age of six with gymnastics, and later spent a few years doing wrestling and judo. By 11 he was already quite strong and could do 42 chin-ups.
At 15 he began lifting weights at the gym, initially doing bodybuilding training, but always lifted with the intention of getting stronger. Was already 6ft tall, 160lbs, and deadlifting 475.
At 17 he started training as a powerlifter, getting most of his training and nutrition information from magazines.
Started competing in 1997 and went on to set over 100 Latvian records. He is the national champion in all 3 power lifts and has the biggest total.
In 2002 as a junior he lifted a total of 2210lbs, a world and European record at the time, and he also set a junior WR with a 860lb (360kg) deadlift.
Later that year he recorded 2295lb total in Helsinki (WPC) setting a world and European record in the bench press with 596lbs.
In 2003 in the world championships (GPC) in Austria he was the overall champion setting two world records in the deadlift: 884 followed by 897lbs.
In 2004 won the GPC "World cup" in Slovakia in the 275 class.
In 2005 he totaled 2317 in the IPF and went on to set a WR deadlifting 906 (411kg, no suit) in the 275 class, beating a record held since 1982 by 1kg.
In 2006 he focused exclusively on the deadlift and at the Latvian nationals (WPC-IPF) pulled 948 @ 275 to break his 2005 WR by 19kg (this time in a ****l DL suit) after tokens in the squat and bench press.
His main goal is to beat Andy Bolton's world record (which at the time of the interview was 971).
Training
He has recently given a lot more attention to rest and recovery which he believes is extremely important at his level so he trains more intuitively. He trains the deadlift 2x every 9-12 days, but it all depends on how he's feeling, so if he's feeling slightly fatigued he prefers to rest another day or two before deadlifting again.
His main assistance exercise is pulling off 3-4" blocks (8-10cm).
The overall volume of his deadlift training is very high, going up to 20 sets.
He splits his deadlift workouts in half with 20-30 minutes rest between them. Rest times on work sets are typically 3-5 minutes.
He trains without straps or a belt.
From a recent training session:
Deadlifts from the floor
260 x 5
350 x 5
440 x 3
530 x 1
620 x 1
705 x 1
795 x 1
860 x 4
Rest 30 minutes
Pulling off blocks
375 x 5
485 x 5
660 x 1
750 x 5
815 x 5
Hyperextensions on a 45° bench with 60kg (132lbs) for 2 sets of 20 reps
Reverse hyperextensions with 50-70kg (110-155lbs) for 2 sets of 15-20 reps
Biceps: 2 x 20
Presses: 6 x 15-25
Speed work:
5 x 5 Oly squats with knee wraps
8-10 single speed pulls from the floor with bands that add 130kg of tension to the lockout. He increments his speed work by 5kg (11lbs) each workout. His last speed pull session involved 240kg for 10 singles with 130kg of band tension.
Technique
He explains that while he pulls with a rounded back, it is only his upper back (from the chest up) that is rounded and it stays this way throughout the entire lift. It allows him to lift the maximum amount of weight for his proportions. He said he deadlifted with a straight back and more leg drive years ago but it would not allow him to lift more than 340kg (750).
The biggest influence on his deadlift training has been Ano Turtiainen of Finland, who has given him a lot of advice on his form.
Early on he took his deadlift from 340kg (750) to 390kg (860) in 7 months without increasing his body weight with his technique and training based on US methods, and reached 407kg (895) at a body weight of 118kg. This is where progress stalled and he had to look at other methods.
He now uses a combination of speed work and higher volume training with 75-90% of his max, assistance exercises, and "Westside" training methods. His current training methods have allowed him to take his deadlift to 430kg (948).
At his last competition he did not know how much he could lift but having since analyzed his performance he believes it is not his limit. He wants to go to the United States in 2007 to break the world record.
Training secrets
He explains that intra-abdominal pressure is very important and a belt should be used sparingly. He only uses it lifting maximum weights. He doesn't feel a belt adds anything to his deadlift. He feels sumo lifters benefit more from a belt and that for conventional deadlifters it's only necessary for stability and a little assistance at the start of the lift.
He doesn't use straps in training and doesn't have any problems pulling weight off the floor. In the rack he's pulled 500kg (1100lbs) and held onto it for 8 seconds.
The psychological side of lifting is of great importance to him. Before record attempts, he gets into a state of extreme mental excitation. To lift maximal weights he lifts quickly and aggressively. He puts fear out of his mind. There is no thinking of limits or barriers.
Recently he has excluded powerlifting squats from his training and only squats Olympic style which he feels is better for developing the legs and hip muscles. He also trains the posterior chain with other exercises.
Plans for the future
To break the world record in the deadlift he knows he must specialize in it but he would like to eventually return to being competitive in all three lifts and put up a big total.
He loves the sport of powerlifting and is not in it for money or glory. It is a "way of life." It gives him strength, confidence, develops character, willpower, all qualities that are necessary in everyday life.
Konstantin Konstantinovs info
Train 4 days in a 8-10 day period
Squat every time: light, medium, heavy, ME. He squats OLY-style, because it help deadlift more, than regular squats.
Bench and Deadlift twice.
Accessory work for deadlift - deficit pulls, hypers, reverse hypers, leg kurls.
Abs is very important for big pull. 6-8 heavy sets with bands (2 green or 1 blue).
Pull-ups. He can do 15 reps with 30kg, or 50 with his BW. Lats is also important
He doesn't use straps and wear belt only on max weights.
On every deadlift day he change main exercise (deadlift from blocks, deadlift from hang, deficit deadlift, deadlift from the floor for reps)
Here's a rough translation of an interview I found in Russian with Konstantinovs. There's some great information in it and his training is very specific. (Credit: Jurijs Gucans)
Background
He was born in 1978 in the small town of Liepaya in Latvia. Parents were normal people with no background in sports.
Started in sports at the age of six with gymnastics, and later spent a few years doing wrestling and judo. By 11 he was already quite strong and could do 42 chin-ups.
At 15 he began lifting weights at the gym, initially doing bodybuilding training, but always lifted with the intention of getting stronger. Was already 6ft tall, 160lbs, and deadlifting 475.
At 17 he started training as a powerlifter, getting most of his training and nutrition information from magazines.
Started competing in 1997 and went on to set over 100 Latvian records. He is the national champion in all 3 power lifts and has the biggest total.
In 2002 as a junior he lifted a total of 2210lbs, a world and European record at the time, and he also set a junior WR with a 860lb (360kg) deadlift.
Later that year he recorded 2295lb total in Helsinki (WPC) setting a world and European record in the bench press with 596lbs.
In 2003 in the world championships (GPC) in Austria he was the overall champion setting two world records in the deadlift: 884 followed by 897lbs.
In 2004 won the GPC "World cup" in Slovakia in the 275 class.
In 2005 he totaled 2317 in the IPF and went on to set a WR deadlifting 906 (411kg, no suit) in the 275 class, beating a record held since 1982 by 1kg.
In 2006 he focused exclusively on the deadlift and at the Latvian nationals (WPC-IPF) pulled 948 @ 275 to break his 2005 WR by 19kg (this time in a ****l DL suit) after tokens in the squat and bench press.
His main goal is to beat Andy Bolton's world record (which at the time of the interview was 971).
Training
He has recently given a lot more attention to rest and recovery which he believes is extremely important at his level so he trains more intuitively. He trains the deadlift 2x every 9-12 days, but it all depends on how he's feeling, so if he's feeling slightly fatigued he prefers to rest another day or two before deadlifting again.
His main assistance exercise is pulling off 3-4" blocks (8-10cm).
The overall volume of his deadlift training is very high, going up to 20 sets.
He splits his deadlift workouts in half with 20-30 minutes rest between them. Rest times on work sets are typically 3-5 minutes.
He trains without straps or a belt.
From a recent training session:
Deadlifts from the floor
260 x 5
350 x 5
440 x 3
530 x 1
620 x 1
705 x 1
795 x 1
860 x 4
Rest 30 minutes
Pulling off blocks
375 x 5
485 x 5
660 x 1
750 x 5
815 x 5
Hyperextensions on a 45° bench with 60kg (132lbs) for 2 sets of 20 reps
Reverse hyperextensions with 50-70kg (110-155lbs) for 2 sets of 15-20 reps
Biceps: 2 x 20
Presses: 6 x 15-25
Speed work:
5 x 5 Oly squats with knee wraps
8-10 single speed pulls from the floor with bands that add 130kg of tension to the lockout. He increments his speed work by 5kg (11lbs) each workout. His last speed pull session involved 240kg for 10 singles with 130kg of band tension.
Technique
He explains that while he pulls with a rounded back, it is only his upper back (from the chest up) that is rounded and it stays this way throughout the entire lift. It allows him to lift the maximum amount of weight for his proportions. He said he deadlifted with a straight back and more leg drive years ago but it would not allow him to lift more than 340kg (750).
The biggest influence on his deadlift training has been Ano Turtiainen of Finland, who has given him a lot of advice on his form.
Early on he took his deadlift from 340kg (750) to 390kg (860) in 7 months without increasing his body weight with his technique and training based on US methods, and reached 407kg (895) at a body weight of 118kg. This is where progress stalled and he had to look at other methods.
He now uses a combination of speed work and higher volume training with 75-90% of his max, assistance exercises, and "Westside" training methods. His current training methods have allowed him to take his deadlift to 430kg (948).
At his last competition he did not know how much he could lift but having since analyzed his performance he believes it is not his limit. He wants to go to the United States in 2007 to break the world record.
Training secrets
He explains that intra-abdominal pressure is very important and a belt should be used sparingly. He only uses it lifting maximum weights. He doesn't feel a belt adds anything to his deadlift. He feels sumo lifters benefit more from a belt and that for conventional deadlifters it's only necessary for stability and a little assistance at the start of the lift.
He doesn't use straps in training and doesn't have any problems pulling weight off the floor. In the rack he's pulled 500kg (1100lbs) and held onto it for 8 seconds.
The psychological side of lifting is of great importance to him. Before record attempts, he gets into a state of extreme mental excitation. To lift maximal weights he lifts quickly and aggressively. He puts fear out of his mind. There is no thinking of limits or barriers.
Recently he has excluded powerlifting squats from his training and only squats Olympic style which he feels is better for developing the legs and hip muscles. He also trains the posterior chain with other exercises.
Plans for the future
To break the world record in the deadlift he knows he must specialize in it but he would like to eventually return to being competitive in all three lifts and put up a big total.
He loves the sport of powerlifting and is not in it for money or glory. It is a "way of life." It gives him strength, confidence, develops character, willpower, all qualities that are necessary in everyday life.
