Mikk Raudsepp – leg training at Reval-Sport

For this edition of Pro Training I’m working with a junior again, a man by the name of Mikk Raudsepp. Quite a lot has already been heard about Mikk by now, and we will probably hear more and more.

So as not to get ahead of events, let’s talk about who and what this man is right now, and what his leg training looks like – the muscle group that Mikk considers the strongest on Mikk’s own body.

We meet at Mikk’s home club, Reval-Sport, which is owned by a capable and worthy man, the no-nonsense Aldur Partasjuk. A man who has built up such a superb club, not to mention the handball team, but that isn’t what I wanted to talk about…

So Mikk and I meet at Reval-Sport. For some reason the book “Strong Miku from the Older Group” immediately comes to mind. Despite being so young (19), Mikk looks built like a brick house, and the calves and legs are especially impressive. There has been real progress here. I still remember Mikk from the days of the Võsu training camp and, let’s be honest, I didn’t see anything like this kind of power back then. What’s behind this progress? Could it be effective training? Let’s find out.

WARM-UP
Before every workout Mikk warms up and stretches: about 10 minutes on the bike at an easy pace, then some light stretching, after which we get started on the first exercise.

LEG EXTENSIONS ON THE MACHINE 3 x 8
As the first exercise, Mikk uses leg extensions. On one hand, it’s a small-scale start to the serious strength training; on the other, it’s a warm-up and preparation for squats. So as not to tire the muscles too much before the squats, we don’t push 100% to the limit in this exercise.

BARBELL SQUAT 3 x 8
The second exercise is the squat with a barbell. We start with an empty barbell and gradually add weight. Once 140 kg has built up on the barbell, a proper workout begins for Mikk. 8 good, deep squats, then more weight is added. I ask whether those 8 reps are a max, or what logic Mikk uses for every set. The answer is simple: 8 reps in every set. If there seems to be strength left over, the weight simply goes up in the next set.
That is how Mikk reaches 190 kg in the last set. Beautiful, clean, controlled squats. A real pleasure to watch. I won’t go into my own modest squat result here, and it probably doesn’t matter, but let’s just say I fell well short.

LEG PRESS 3 x 8
As the second heavy exercise, we take on the leg press. 400 kg goes on. Here I can already chip in, and, truth be told, I can feel the muscles working too. I mention this to Mr. Raudsepp as well, and the answer is that squats don’t give much of a pump or muscle feel for Mikk either, but that isn’t important to Mikk.
As has become customary in Pro Training features, where the main heroes always find the strength to set records, Mikk manages it too. In the end the press carries 440 kg and we do 8 reps. Worth mentioning that this is no ordinary leg press, and these numbers certainly don’t reflect what a typical leg press would carry.
After two heavy leg exercises, we stretch again and head off to hammer the biceps femoris.

SEATED LEG CURLS ON THE MACHINE 4 x 8
This is a standard hamstring exercise. The logic is the same as in the previous exercises: heavy weights, low reps, and more weight when needed. To be able to push through to the end, in the final reps we pull ourselves closer to the armrest with the body so we can squeeze out more. Why is it easier that way? Well, I don’t know.
With these exercises it’s worth making sure that when lifting or pressing the weight the movement is faster, then you hold the peak contraction for a moment, and the lowering of the weight is calm and controlled.

CALF RAISES ON THE HACK SQUAT MACHINE 3 x 8
We place a block under the toes, face the machine, lean the stomach/chest against it and start training the calves. Business as usual. Controlled movements.
Keep in mind not to start playing with the knees and taking pauses at the end of the exercise. Then there are 2 options: either reduce the weight or push harder.

SEATED CALF RAISES ON THE “PEDAL” MACHINE 3 x 8
This is a calf machine where you sit with your legs extended in front of you, and the movement is exactly like pressing the pedals while driving a car.
As before: legs straight at the knees, with enough weight to manage 8 reps, adjusting the weight from set to set as needed.
This is the last exercise, and that is how the workout ends. The volume of exercises and sets isn’t large, but the relatively long rests between sets take up their share of time.

Summary

The young man makes an impression. It’s clear that Mikk takes training seriously and knows exactly what to do. There’s none of the scattered, aimless flailing that you so often see among beginners and young lifters. Simple, effective training. No miracle exercises or methods, but it works.
One last thing worth saying: this is not a fixed plan that Mikk follows strictly from workout to workout. The structure and everything else stays the same, but one workout has some exercises and the next has others.

LEG WORKOUT
Leg extension on the machine: 3×8
Squat 3×8
Leg press 3×8
Seated leg curl 4×8
Calf raise on the hack machine 3×8
Pedal machine for calves 3×8

SPLIT:
Chest
Back, Biceps
Shoulders, Triceps
Legs

Watch the video here!

JOKER: Age?
MIKK: 19

J: Weight?
M: 91 kg

J: Height?
M:178 cm

J: Competition results?
M: Two-time overall junior Estonian champion (2007, 2008), overall junior champion at the 2008 Estonian Cup.

J: Your coach is Ott Kiivikas. How did the two of you start working together?
M: I saw online that a leading bodybuilder had a youth group. I sent an email and went to Reval in person. Things took their own course from there.

J: Do you think it’s realistic to knock your coach off the throne, and if so, when?
M: It’s realistic that Ott will have to give up the throne at some point. A good teacher is one whose student ends up better than them. When, that’s hard to say, because you can’t promise something like that outright – that at this competition I’ll overtake Ott and carve it in stone. If my progress doesn’t stall along the way and keeps roaring ahead like this, Ott could start to worry in about 3 years.

J: Your relationship with alcohol, tobacco, women and drugs?
M: I rarely drink alcohol and try to stay away from it. I don’t smoke. No needles. I don’t have a special someone.

J: How do your fellow students feel about the sport you’ve chosen?
M: Very positively – everyone who talks to me has only had good things to say. Of course, there are some who don’t like it and whisper about it in someone’s ear in a corner.

J: Your next goals in training?
M: To squat 200kgx8, but that’s already within reach. The next mark I’d set is 250kgx6. In the deadlift 250kgx6 and in the press 150kgx6. My goals for the more distant future are of course bigger, but it’s good to go in stages, because then you feel that sense of conquest more often.

J: Your next competition plans?
M: The Estonian Championships in the autumn. I’m not the one who decides on international competitions, so I don’t know anything about those. Hopefully I’ll be able to get into proper shape, since this time I’ll probably have to do it alongside military service.

J: Which supplements do you take (protein, creatine, validol)?
M: I’ve stuck with Tai Kane’s “Whey drink glutamine peptide” because it has a decent ingredient list. I add dextrose to the WDGP as my carbohydrates. I’m also partway through my first tub of buffered Optimum Nutrition creatine, which really does work.

J: Are you superstitious? For example, do you have any rituals you do before competitions?
M: No, I don’t believe in that kind of thing – I’m a realist through and through.

J: Are you generally a helpful person – for example, if a promising athlete wants to get to know you or ask for advice about training?
M: There have been quite a few already, and I haven’t turned anyone away. I always try to help with whatever advice and strength I can offer. I also tell them that I don’t have formal training for it, although I’ve tried to educate myself by reading books and articles. In the spring I’m planning to get my coaching certifications as well.

J: What would be the reason that makes you give up bodybuilding?
M: If my progress stopped and I didn’t make a breakthrough outside Estonia. If I had to choose between a career and bodybuilding, that’s where problems could arise. By then I may have started a family, and I’d have to choose between my family’s wellbeing and bodybuilding.

J: What do you wish for your fans?
M: A huuuuuuuge thank you for supporting me! I wish you the strength of a bear.

Author: Aktivist & Joker

Come and train! ArtGym