Konstantin Pozdeev Interview w/ English Subtitles

Here is a pretty cool interview with Konstantin Pozdeev.

He is one of the strongest Deadlifters to walk this planet right now (405kg at 103.5kg, sumo) and comes across like a really nice dude.

Thanks to Dmitry Spiridonov (video) and Mike Israetel (translation).

My Notes from the Interview:

• Height: 178cm
• started training in 2000, did a full meet after his first month (110 + 70 + 140)
• had a coach who trained people in weightlifting
• he paid for his coaching from the beginning, thinks that is important
• works 2 jobs to support his family

How did he chose Sumo over Conventional Deadlifts?

• started out conventional
• had a lot of back pain pulling conventional
• when he tried sumo he added 20kg to his best pull right away

Training

• trains 3 times per week
• alternates 1 session for Squat and Bench Press 1-2 for Deadlift (1 heavy, 1 lighter)
• pulls conventional and sumo in training
• usually does 5 working sets, if the weight is really heavy it might be only 3 sets or just 1 or 2 top sets
• preparing for a meet, it’s a pyramid up, every training session is heavier than the previous one

Favorite Assistance Exercises

• Hyperextions, usually 5 working  sets, 10 reps
• for upper body assistance he does only abs
• other than that Best Assistance Exercise for Deadlifts = Deadlifts. Same goes for all the other big lifts
• though he does conventional pulls , block pulls
• tried bands and chains in his general preparation phase (to work on his acceleration)

How often does he peak?

I think maxing should only be done in competition, not in regular training.

Taper before Competitions

• tapers about 4-5 days before competition
• volume goes down a lot on the first day
• second day it’s a very light training session
• last session before the meet he “it’s just warm-up”

Prehab

• uses bands, the usual rotational exercises for shoulders

Hip Mobility

• stretches inner thighs, (butterfly stretch). he does it especially when he notices that during a lift his knees have trouble staying out
• works on mobility for as much time as he thinks he needs to perform the lifts with good technique
• stretches lower back after training. using the Weighted Pike Stretch [Video Here] to counter compression from the lifts. [Also see this Spinal Decompression post]

Ultimate Deadlifting Goals

• “420kg, maybe 430kg”. He thinks it depends a lot on sponsorship

Deadlift Setup

• Deadlift set up goal is to produce maximum force / acceleration
• good starting position= maximally stretched muscles / tendons, tight setup

Injuries

• currently treats torn posterior menisci (both knees)
• has some back problems too