by Jim O’Malley
Presented below is a two week training plan
Alexeev used during the preparatory (August 10-23)
and competitive (Sept 1-13) periods at the time of
preparing for the 1974 World Championship in Manila.
It should perhaps be noted that here Alexeev won his
fifth consecutive world title and his margin of victory
was a more than substantial 35 kg.
Preparatory Period
August 10
1) Power Sn + BNP + OS 50/6+5+5 90/1+2+3
110/1+1+3 120/1+1+3 130/1+1+3 (3)
2) Sn Pull 140/3 150/3 (3)
3) Front Squat 100/5 (2) 120/5
4) Pow Sn w/pull through 70/6 (2) 75/6 80/6 (3)
August 12
1) Pow Sn w/pull through + BNP + OS 50/5+5+5
60/1+2+3 80/1+2+3 90/1+1+3 95/1+1+3 (2)
2) Snatch w/pull through 105/3 110/2 115/2
3) Snatch 130/1 150/1 160/1 170/1
4) Pow Cl + Fr Squat 130/1+3 (2) 150/1+3 (2)
5) Cl Pull 150/5 180/5 (3)
August 15
1) Hyperextensions 70/6 (3)
2) Pow Sn + BNP + OS 70/1+5+3 90/1+3+3
110/1+3+3 120/1+1+3 (3)
3) Sn Pull 120/5 (3) 140/3 (2)
4) Pow Sn + OS 70/1+6 (5)
August 17
1) Pow Sn w/pull through + BNP + OS 60/1+5+3
60/1+6+4 70/1+2+3 80/1+2+3 90/1+1+3 (3)
2) Pow Cl + Fr Squat 100/1+3 120/1+3 140/1+3
160/1+3 (4)
3) Cl Pull 160/3 190/3 (2) 210/3 (2)
4) Hyperextensions 70/6 (4)
August 19
am
1) Pow Sn w/pull through + BNP + OS 60/1+3+3
90/1+3+3 110/1+2+3 120/1+2+3 130/1+1+3
2) Snatch 130/1
3) Sn Pull 145/3 145/4 145/5 160/3 (2)
4) Sn (w/straps) 90/3 110/3 130/3
pm
1) Hyperextensions 60/6 (2) 70/6 (3)
2) Pow Sn w/pull through 60/6 70/6 80/6 90/6 (5)
August 21
am
1) Pow Cl + Fr Squat 60/1+3 90/1+3 120/1+3
140/1+3 (2) 145/1+3 (2) 150/1+3 (2)
2) Clean 145/3 160/3 (3)
3) Cl Pull 160/5 180/5 200/5 (2)
pm
1) Hyperextensions 70/6 (6)
2) Pow Sn + OS 60/1+6 70/1+6 80/1+6 90/1+6 (2)
100/1+5 (5)
August 23
am
1) Pow Sn w/pull through +BNP + OS 60/6+1+1
60/6+3+3 85/3+3+3 100/1+2+3 110/1+2+3
2) Pow Sn w/pull through + OS 120/1+3 (2) 130/1+3
140/1+3
3) Sn Pull 120/3 (4)
4) Rack Jerk 120/3 (3)
pm
1) Hyperextensions 60/6 (4) 70/6 (2) 75/6 (2)
2) Pow Sn w/pull through 60/6 (2) 80/5 (8)
Competitive Period
September 1
am
1) Hyperextensions 60/6 (3) 75/6 (2)
2) Pow Sn + BNP + OS 60/1+3+3 80/1+3+3
100/1+1+3
3) Pow Sn + OS 120/1+3 130/1+3 135/1+3 140/1
145/1 150/1
4) Pow Sn 140/1 145/1 150/1
5) Sn Pull 150/3 160/3 (3) 180/2 (2)
6) Sn Pull (w/straps) 180/3 (5)
7) Pow Sn + Snatch (w/straps) 130/2+1 140/2+1 (3)
pm
1) Hyperextensions 60/6 (5)
2) Back Squats 170/3 220/3 (6)
3) Pow Sn w/pull through 80/5 (6)
4) Pow Sn 100/2 120/2 130/2 (5)
September 3
am
1) Hyperextensions 60/6 (5)
2) Pow Cl + Fr Sq + Jerk 60/1+1+1 110/1+1+1
130/1+1+1 150/1+1+1 170/1+1+1 180/1+1+1
190/1+1+1 195/1+1+1 200/1+1+1
3) Cl Pull 200/1 205/2 (5) 210/2 (2) 220/2 230/2 (2)
4) Clean 150/3 160/3 170/3 180/3 190/3
pm
1) Hyperextensions 60/6 70/7 70/6 70/7
2) Back Squats 170/3 220/3 (3) 240/3 (3) 260/3
3) Pow Sn w/pull through 60/6 80/5 (6)
4) Pow Sn + Snatch 110/1+1 130/1+1 (5) 140/1+1 145/1+1
September 5
am
1) Hyperextensions 50/6 (4)
2) Slow Sn Pull (12-17 sec) 110/1 130/1 150/1
170/1 190/1 210/1 (5)
pm
1) Hypers w/5 sec hold at horizontal position 50/6 (3) 60/6 (3)
2) Fr Squat w/5 sec hold in half sq position 110/1
130/1 150/1 170/1 190/1 (3)
3)Slow Cl Pull (10-12 sec) 170/1 220/1 240/1 (6)
September 7
am
1) Hyperextensions 50/5 (2) 60/5 60/6 60/5 60/6
2) Pow Sn + BNP + OS 70/1+3+3 70/5+2+2
110/2+1+2 130/2+1+2
3) Snatch 140/2 150/2 (3) 155/2 160/2 170/1 (2)
4) Pow Sn + Snatch (w/straps) 150/1+1 (4) 150/1+2
pm
1)Hyperextensions 60/6 (3)
2) Back Squats 150/6 200/3 240/3 (4)
3) Pow Sn w/pull through 70/5 90/5 (4)
September 9
am
1) Hyperextensions 50/6 60/6 70/6 (3)
2) Pow Cl + Fr Squat + Jerk 120/2+2+1 120/1+3+1
150/1+3+1 170/1+3+1 180/1+3+1 190/1+3+1 (3)
3) Cl Pull 190/3 210/3 (7)
4) Pow Cl 160/3 180/3 (3)
pm
1) Hyperextensions 50/6 60/6 (4)
2) Back Squats 160/3 200/3 (2) 220/3 (7)
3) Pow Sn w/pull through 70/6 (6)
4) Pow Sn 110/3 120/3 130/3 (3) 130/4 130/5
September 11
am
1) Hyperextensions 50/6 60/6 (4)
2) Pow Sn + BNP + OS 70/1+2+2 70/1+3+3 90/1+3+3
3) Sn Pull 120/3 140/3 160/3 (7)
pm
1) Hyperextensions 60/6 (5)
2) Back Squat 180/3 200/3 (2) 250/3 (3)
3) Pow Sn w/pull through 70/5 (6)
4) Snatch 110/2 130/2 150/1 (10)
September 13
am
1) Hyperextensions w/8 sec hold in horizontal position
50/7 (3) 60/7 (2)
2) Slow Sn Pull (12-17 sec) 150/1 (2) 160/1 (3) 170/1
(3) 190/1 (3)
3)Fr Squat w/6-8 sec hold in half squat position 50/2
100/2 120/2 150/1 170/1 (2) 190/1 (3) 210/1 (4)
pm
1) Hyperextensions 50/6 60/6 (4)
2)Back Squat w/6 sec hold in half squat position
150/2 170/2 190/1 200/1 (5)
3)Slow Cl Pull (10-12 sec hold) 150/1 180/1 220/1
(3) 250/1 270/1 (3)
contest results:
Snatch 185kg
C&J 240kg
Total 425kg
