Force Feeds: Igor Lukanin

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It’s May and you know what means? A brand new Force Feeds article on The Strength Agenda! This month’s interview come from Mother Russia. Igor Lukanin is a weightlifter formerly with the Russian Federation. As with all Russian lifters he has an impressive list of feats of strength displayed on YouTube and is currently affiliated with Lift Big Eat Big. When you born in Russia and named Igor you have no option but to be a strong dude. While Google has a translator feature, I want to give a special thanks to Elaina and Jacob Tyspkin for helping correctly translate Igor’s message and words of wisdom. If you want some insight on how the Europeans train and go about their daily activities this is a great start.
1.Thanks for chatting with us. Can you tell me a little bit about your sport/background? What did you do first? How many sports did have you participated in? How did you get to where you are now?

I was 6 years old when I started training.  My father and uncle  were the weightlifting coaches at the gym. I was very successful at soccer and want to be a soccer player but they had other plans for me.  From six to seven years old, I began to study the overall physical fitness by watching the technique and other athletes that were training at the time.  At about the age of seven I began to train specifically in weightlifting and made significant improvements without many problems. By the time I was ten I did my first competition, Master of Sport and did 60 kg (132 lbs)  in the snatch and 77 kg (169 lbs) in the clean and jerk.   By 15 I lifted 135 (297 lbs) kg and 165 kg (363 lbs) respectively at the body weight of 85kg (185 lbs)   In the same year took part in the European Championship for boys under 16, and  won the silver medal with a score of 140kg (308 lbs) in the snatch, 170kg (374 lbs) in the clean and jerk. In the following year moved to the weight category up to 94 kg 206 lbs)  and became the champion of Russia with a total of 152/197 (334/433) and became European champion with a total of 152/190 (334/420). He then moved to 105kg (231 lbs) weight class, and totaled 180/220 (396/484)and  became a Junior World Champion with a total of 175/210 (385/462) . The following year, I won the Russian, Junior World, and European Championships.  I hold 5 Junior Russian records to this day. At a body weight of 112 (246) I totaled 190/240 (420/528). I am currently no longer in the Russian Federation and in pursuit of other opportunities.

2. How important do you believe food/nutrition is to being a better athlete? Any philosophies or trains of thought you follow?

Zuslovno, food – one of the most important factors. Depending on the demands of your sport your nutritional needs can vary.  I eat at least 6 times per day. Two breakfasts, two lunches, two dinners.A large part of my diet consists of protein. My success and gains starts and ends with protein. If you want to win, you need to eat a lot of good quality food in your diet.

3. What recovery techniques do you use if any? What have you found works best and what have you found useless/less effective?

To recover best you need a good night’s sleep. I also liek to read books and use a combination of hot/ice baths, sauna, or massage 2-3 times a week. This keeps the muscles loose and in good shape throughout a training week. Vitamins and supplements are also taken before and after training. I am also very fond of walks outside, I feel it calms me and gives me new strength. An effective and regular training schedule is very important to me, as well as a thought out and planned training process. I recommend being outdoors more  and spend less time at the computer or TV.

4. Walk us through a day in your life: what do you eat? When and how long do you train?


The day starts with a walk till 8.00.

8.30 Breakfast

10.30 breakfast

11.30 to 13.30 the first training session.

14.00 Lunch

14.30 to 17.00 Sleep.

17.00 second lunch before training

17.30 to 19.00 the second training

19.30 dinner.

20.00 Walk

21.00 second dinner

21.00 recreation

23.00 dream.

On Saturday I have one training session and this day is always not as busy for me with Sunday being a complete day of rest.

5. What’s the best piece of advice someone has ever given you in regards to training and getting stronger? Anything you would like pass on to someone trying to get where you are?

I want to say that I feel children need to get active and be involved in sport. You should never give up or you will be a quitter your whole life. The most important thing for a person is the strength and will of their character. This is important not only in sport but in life. I wish for great success and everyone to achieve their goals.

6. What is the most impressive feat of strength you have accomplished to date?

My best accomplishments are yet to come. I plan on competing at two Olympic Games and holding the world records in my weight class.

I don’t know about you but Igor’s response to the last question is the best one I have gotten yet. We want to thank Igor for taking the time to answer our questions. If you want to great recipes and articles on recovery and training methods to help you in your training, check out the rest of for great ideas.


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