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Russian Strength-Skill Training Questions


#1

Hello, I have seen the topic and I have a few questions (yes, it will sounds noob but it’s in order to do the best as I can)

One example of training should be like this, isn’t it?

Group 1: Back Squat & Deadlift
Group 2: Military press & Bench press

Monday: Group 1
Back Squat: 5 x 1 (85%), 1 X 3 (75%)
Deadlift: 5 x 1 (85%), 1 X 3 (75%)

Heavy partials:
Back Squat: 1x as much reps as possible

Tuesday: Group 2
Military press: 6 x 1 (85%), 1 x 3 (75%)
Bench press: 6 x 1 (85%), 1 x 3 (75%)

Heavy partials:
Military press: 1x as much reps as possible

Wednesday: OFF


Thursday: Group 1
Back Squat: 7 x 1 (85%), 1 X 3 (75%)
Deadlift: 7 x 1 (85%), 1 X 3 (75%)

Heavy partials:
Deadlift: 1x as much reps as possible

Friday: Group 2
Military press: 8 x 1 (85%), 1 x 3 (75%)
Bench press: 8 x 1 (85%), 1 x 3 (75%)

Heavy partials:
Bench press: 1x as much reps as possible

Saturday: Manual labor workout

Military Press 20 x 1 (65-70%)
Power Clean  20 x 1 (65-70%)
Back Squat    20 x 1 (65-70%)

Here I’ll do: 1 set of 1 from Military Press + 1 set of 1 from Power Clean + 1 set of 1 from Back Squat and so on until I do 20 sets


Sunday: OFF

  • How much time I should rest between sets? And when I change of exercise?

  • On the other hand…Is there a possibilty to adapt this workout in a 3 days training or it’s impossible?

  • This training…Could it be used for years?? (Nowadays I use a beginner workout (3x5 with basics movements) that it works fine for me)

  • The workout seems very short, I think it would be 20 min more or less with warm up… Is that enough?


#2

Given renewed interest in the program …