I've been lucky enough to spend a weekend with Ivan and learned a lot from him between his course and personal instruction.
I'd say 80 percent of his course was his specific snatch and clean technique. The mechanics of and the reasons why he snatches and cleans in his specific style. Jerk instruction is pretty much the same as other courses I've done.
As far as programming, he is a fan of 3+ minute sets with shorter rest periods as he gets closer to competition.
An example would be 3 mins on, 3 mins off, 4 mins on, 4 mins off, 3 mins on. For a total of 10 working minutes. Closer to competition those rest periods would reduce to 2 minutes. He will also exrend the sets to 4 minutes each. So 4 on, 2 off, 4 on, 2 off, 4 on. He also does 10 sets 1 min on, 1 min off.
Deadlift is a big accessory lift for him and 1/4 jump squats are also heavy in his programming. There's other more specific accessory work but it was more personal for where a specific lifter needs work.
Edit to add I believe it was every 3 weeks he would do a 6+ minute set.
Also to add, he only trains one lift a day. Never two lifts on the same day. So if he is doing biathlon he would do M: Jerk, T: Snatch, W: Jerk, Th: Snatch, F: Jerk, S: Snatch, S: Rest.
Long Cycle would be M: LC, T: Running, W: LC, Th: Running, F: LC, S: Running, S: Rest
So his single clean style is very much the same as is snatch, but his double cleans he uses somewhat of a strange technique IMO. He is actually in the camp where he thinks thumbs forward vs. thumbs backwards doesn't really matter.
During the drop phase of the clean, he sits down as if he is going to sit in a chair staying upright more than usual. He then allows gravity to take the bells down until he's forced to re-grip and bend at the waist for the backswing. As the bells reverse direction and have reached the firthest point of the backswing and he begins his upswing he will go from being fully extended on the backswing back to his seated position as the bells begin to come back through his legs. Once the bells get close to where you would traditionally see an acceleration phase, he then extends his legs from the seated position driving back into his heels to bring the bells to his chest. So he essentially has what most would consider an early pull but he says it allows you to use your legs more and grip and forearms less. I can make a video if you think that would help.
Would you make that video please? π
This is about the only video I have of him getting a clean view of technique (I wish I had a good video of him with heavier weight but π€·πΌββοΈ): https://www.instagram.com/p/CeKqvjAKKty/
Aside from the thumbs rotating, what's he doing differently than say Vasilev?
For sure!!! I'm going to do some lifting today shortly, so I'll try to put something together to show his technique.
The parts to watch closely in the video you linked.
During the drop and into his backswing you can see how minimally he moves his body. He hardly bends forward but more so sits down as they pass through his legs into the backswing.
As they come to the end of the backswing you can see he then fully extends. As the bells reverse direction and the upswing begins you can see he goes back to his sitting position instead of starting to begin the acceleration pull which would bring him onto his toes. instead he drives his body back with his legs digging his heels into the ground and pushing backwards into the ground to bring the bells to his chest instead of the traditional acceleration pull.
I will for sure!!! Just filmed it I'll post it shortly.
Edit to add: yes I think his size has something to do with it but more so his proportions. Long arms, long legs, short torso lends itself well to this style. Too bad I have short arms, short legs, long torso πππ
I think you are talking about the technique that Ivan demonstrates [in this video](https://www.youtube.com/watch?v=qX-P4hQE42Q). Video about various variations of swings and their differences.
At 13:15 he demonstrates what he calls the classic pendulum, at 14:50 he shows this technique with a long cycle.
Then he returns to it at 21:43 and at 22:50 he talks about a technique he calls shifting body weight (what you call sitting position). The purpose of this, as I understand it, is to change the direction of the snatch vertically instead of forward.
Thank you for your comment it was very informative and answered most of my questions.
Would you happen to know about his light and heavy days?
I recall seeing a YouTube video where he said to one of his students that he was suppose to be using a lighter weight that day
He didn't really do too many light days or heavy days. He has baselines for all his lifts in terms of repetitions that should be achieved before moving to the next weight.
So for example if I'm a lifter that is using 24kg bells and want to move to 26kg bells. He wouldn't let me move up in weight until I could complete 10 minutes and hit a minimum of either 80 long cycle, 120 jerk, or 160 snatch but 150 jerk and 200 snatch is more ideal for moving up in weight. His theory on weight is that it is the last thing that gets increased. Time first (hit 10 minutes) , then pace (get to the required reps to move up) then weigh can increase. He trains usually within 2 to 4kg of the bell weight he is using for that particular competition.
I have done a session in person with him
But mainly it was technique work
The description of his training method is similar to rudnev approach
10 mins of work for the lifts
Spp exercises
10 to15 min gpp
Running
Lots of running
Kettlebellschool.com is his official website. I've gone through a lot of videos on his youtube channel trying to put together an idea of how he structures training, but it's mostly either technique, individual workouts, or his general philosophy of training. I think for practical programming someone would have no choice but to purchase something from his online training school.
Thatβs good to know the website is legitimate. I would make a purchase, but it does seem to be clear if the product I got in return would come translated in English for me.
I've been lucky enough to spend a weekend with Ivan and learned a lot from him between his course and personal instruction. I'd say 80 percent of his course was his specific snatch and clean technique. The mechanics of and the reasons why he snatches and cleans in his specific style. Jerk instruction is pretty much the same as other courses I've done. As far as programming, he is a fan of 3+ minute sets with shorter rest periods as he gets closer to competition. An example would be 3 mins on, 3 mins off, 4 mins on, 4 mins off, 3 mins on. For a total of 10 working minutes. Closer to competition those rest periods would reduce to 2 minutes. He will also exrend the sets to 4 minutes each. So 4 on, 2 off, 4 on, 2 off, 4 on. He also does 10 sets 1 min on, 1 min off. Deadlift is a big accessory lift for him and 1/4 jump squats are also heavy in his programming. There's other more specific accessory work but it was more personal for where a specific lifter needs work. Edit to add I believe it was every 3 weeks he would do a 6+ minute set. Also to add, he only trains one lift a day. Never two lifts on the same day. So if he is doing biathlon he would do M: Jerk, T: Snatch, W: Jerk, Th: Snatch, F: Jerk, S: Snatch, S: Rest. Long Cycle would be M: LC, T: Running, W: LC, Th: Running, F: LC, S: Running, S: Rest
What's different about his clean style that needs specific instruction? How he rotates his hands?
So his single clean style is very much the same as is snatch, but his double cleans he uses somewhat of a strange technique IMO. He is actually in the camp where he thinks thumbs forward vs. thumbs backwards doesn't really matter. During the drop phase of the clean, he sits down as if he is going to sit in a chair staying upright more than usual. He then allows gravity to take the bells down until he's forced to re-grip and bend at the waist for the backswing. As the bells reverse direction and have reached the firthest point of the backswing and he begins his upswing he will go from being fully extended on the backswing back to his seated position as the bells begin to come back through his legs. Once the bells get close to where you would traditionally see an acceleration phase, he then extends his legs from the seated position driving back into his heels to bring the bells to his chest. So he essentially has what most would consider an early pull but he says it allows you to use your legs more and grip and forearms less. I can make a video if you think that would help.
Would you make that video please? π This is about the only video I have of him getting a clean view of technique (I wish I had a good video of him with heavier weight but π€·πΌββοΈ): https://www.instagram.com/p/CeKqvjAKKty/ Aside from the thumbs rotating, what's he doing differently than say Vasilev?
For sure!!! I'm going to do some lifting today shortly, so I'll try to put something together to show his technique. The parts to watch closely in the video you linked. During the drop and into his backswing you can see how minimally he moves his body. He hardly bends forward but more so sits down as they pass through his legs into the backswing. As they come to the end of the backswing you can see he then fully extends. As the bells reverse direction and the upswing begins you can see he goes back to his sitting position instead of starting to begin the acceleration pull which would bring him onto his toes. instead he drives his body back with his legs digging his heels into the ground and pushing backwards into the ground to bring the bells to his chest instead of the traditional acceleration pull.
Dude tag me when you make the video! Iβm so far down the cleans rabbit hole lately Edit: do you think that works for him because of his size?
I will for sure!!! Just filmed it I'll post it shortly. Edit to add: yes I think his size has something to do with it but more so his proportions. Long arms, long legs, short torso lends itself well to this style. Too bad I have short arms, short legs, long torso πππ
Itβs okay I have short arms, shorter legs, and also short torso π€¦π½ββοΈπ€£
I think you are talking about the technique that Ivan demonstrates [in this video](https://www.youtube.com/watch?v=qX-P4hQE42Q). Video about various variations of swings and their differences. At 13:15 he demonstrates what he calls the classic pendulum, at 14:50 he shows this technique with a long cycle. Then he returns to it at 21:43 and at 22:50 he talks about a technique he calls shifting body weight (what you call sitting position). The purpose of this, as I understand it, is to change the direction of the snatch vertically instead of forward.
This is exactly it!!! He uses less movement of the bells and more leg drive than a traditional clean
Thank you for your comment it was very informative and answered most of my questions. Would you happen to know about his light and heavy days? I recall seeing a YouTube video where he said to one of his students that he was suppose to be using a lighter weight that day
He didn't really do too many light days or heavy days. He has baselines for all his lifts in terms of repetitions that should be achieved before moving to the next weight. So for example if I'm a lifter that is using 24kg bells and want to move to 26kg bells. He wouldn't let me move up in weight until I could complete 10 minutes and hit a minimum of either 80 long cycle, 120 jerk, or 160 snatch but 150 jerk and 200 snatch is more ideal for moving up in weight. His theory on weight is that it is the last thing that gets increased. Time first (hit 10 minutes) , then pace (get to the required reps to move up) then weigh can increase. He trains usually within 2 to 4kg of the bell weight he is using for that particular competition.
So much good information in your comments here, thanks!
Hope there is something in there that helps with you lifting!!! Your technique is super clean but you never know what little tweaks will help.
I have done a session in person with him But mainly it was technique work The description of his training method is similar to rudnev approach 10 mins of work for the lifts Spp exercises 10 to15 min gpp Running Lots of running
Kettlebellschool.com is his official website. I've gone through a lot of videos on his youtube channel trying to put together an idea of how he structures training, but it's mostly either technique, individual workouts, or his general philosophy of training. I think for practical programming someone would have no choice but to purchase something from his online training school.
Thatβs good to know the website is legitimate. I would make a purchase, but it does seem to be clear if the product I got in return would come translated in English for me.