Dmitry Klokov

Olympic Weightlifter

Dmitry Klokov is a former professional Russian weightlifter who won numerous international competitions such as the World Championships in 2005, and the European Championships in 2010.

He was a competitive child when growing up, and found inspiration in weightlifting from his father, Vyacheslav Klokov, who also took part in weightlifting competitions throughout his sporting career.

His thirst and hunger for success started at a young age of 13. This is where Dmitry’s story began.


 

Simone Colombo

“For me, the barbell provides a job that feeds me and my family. I should do it every day, simply put, because it is my job, I have no other.”

Athlete Statistics

Full Name: Dmitriy Vyacheslavovich Klokov
WeightHeightYear of BirthNationality
225 - 235lbs (102.1 - 106.6kg)6' (183cm)1983Russian
 
ProfessionEra
Olympic Weightlifter2000, 2010
Weight225 - 235lbs (102.1 - 106.6kg)
Height6' (183cm)
Year of Birth1983
NationalityRussian
ProfessionOlympic Weightlifter
Era2000, 2010

 

Accomplishments

  • 2005, World Championships (Doha), 1st
  • 2006, World Championships (Santo Domingo), 3rd
  • 2007, World Championships (Chiang Mai), 3rd
  • 2008, Summer Olympics (Beijing), 2nd
  • 2010, European Championships (Minsk), 1st
  • 2010, World Championships (Antalya), 2nd
  • 2011, World Championships (Paris), 2nd
  • 2013, Russian Championships (Kazan), 3rd

These are all the awards he’s received during his weightlifting career, although he’s achieved some great results, he’s also achieved some amazing and impressive personal bests. Here is a list:

  • Bench Press: 230kg
  • Clean and Jerk: 242kg
  • Deadlift: 335kg
  • Front Squat: 285kg
  • Overhead Squat: 240kg
  • Snatch: 202.5kg
  • Snatch (including straps): 206kg
  • Snatch Grip Deadlift: 305kg
  • Squat: 325kg
  • Rack Jerk: 262kg

 

“If they spit at you behind your back, it means you’re ahead of them.”

Biography

Early Years

Dmitry Klokov was born on the 18th of February 1983 in Balashikha, Moscow Oblast. He competed in the 105kg category during his weightlifting career. Originally, his father who was a former world champion, didn’t want Dmitry to become a weightlifter. But Dmitry’s raw passion and competitive nature saw him become determined to give it a try.

Dmitry had a thirst and hunger for weightlifting at a young age. His first ever competition was at the age of 13 years old. In 1996, he participated in the 50kg category, he snatched 42.5kg and clean and jerked 55kg with a total of 97.5kg. When he was 15, he came 3rd in the European Championships in Italy. At the early age of 16, in 1999, he participated in the Under 16 Russian Youth Championship and placed first. These competitions motivated him immensely, and created a firm foundation for his career.

Winning Gold

In 2005, Dmitry participated in the World Championships in Doha, Qatar. Previously, he hadn’t won any major international competitions, but Dmitry completed with a snatch of 192kg, a clean and jerk of 227kg, and with an impressive total of 419kg, which saw him win a gold medal. It was at this moment, at the young age of 22, he did the unthinkable, and became World Champion just like his father in 1983.


 


Winning Streak

Throughout his successful career, he won a silver medal at two consecutive World Weightlifting Championships in 2010 and 2011, along with gold in the 2005 World Championships, and the European Championships in 2010. Overall, in eight major competitions, he grabbed gold twice, silver three times and bronze three times. For many to maintain a high standard for such a long period is not easy, but Dmitry was focused and dedicated to the sport. 

Retirement

Dmitry withdrew from the 2012 Summer Olympics due to medical problems, and in May 2015, he finally retired from international competitions. These days Dmitry travels around the world taking part in seminars and organizing weightlifting events for Crossfit athletes.

He’s also started competing in 2015, in the Baltimore Anthem of the National Pro Grid League. He left a great legacy as a world leader in powerlifting. 


 

“But if you already have an understanding and use something then it’s an excellent addition and its excellent information that will shake up your understanding and let more of it settle.”

Training

Dmitry trained 6 times a week and gave every session his best. He stayed motivated and maintained disciplined. This attitude lead him to become one of the best in his field, and also, lead him to having an incredible aesthetic physique. Here is a normal training week for Dmitry Klokov:

Monday:

  • Hyperextensions, 3 sets of 10 reps. 
  • Muscle snatch + between snatch press + overhead squat 2+2+2 / 3 sets increasing in weight.
  • Deficit snatch deadlift + deficit snatch, with straps 2+1 / 3 sets increasing in weight.
  • Deficit snatch deadlift 3 reps/3 sets increasing in weight.
  • Swinging upright rows with snatch grip, 5 reps of 5 sets, keep the weight same.
  • Snatch grip behind neck press 3 reps / 3 sets increasing in weight.

Tuesday:

  • Hyperextensions, 3 sets of 10 reps, same weight.
  • No hook snatch 2 reps, heaviest weight he can do.
  • No hook snatch deadlift 2 reps, heaviest weight he can do.
  • Hook grip snatch deadlift 2 reps, heaviest weight possible.
  • Strapped snatch deadlift 2 reps, as heavy as possible.
  • Swinging upright rows with snatch grip, 5 reps of 5 sets, keep the weight same.
  • Slow descent and a very long pause back squat + front squat with the same weight as one set, 3-5 sets increasing in weight.
  • Barbell squat jumps, 3-5 sets of 10 reps, same weight throughout.

Wednesday:

  • Clean + front squat + push press + pause jerk, 1+1+1+1, 3 sets, increasing in weight.
  • Clean grip deadlift + shrug extension, 3 reps each of 3 sets going up in weight, with straps.
  • Press from rack 3 reps of 3 sets, heavier weights.
  • Hyperextensions 5 sets of 10 reps, same weight throughout exercise.

Thursday:

  • Rest day consisting of a massage and sauna.

Friday:

  • Hyperextensions 3 sets consisting of 10 reps each.
  • Pause Snatch at knee with straps, 1 rep, 3-5 sets going up in weight.
  • Snatch deadlift + snatch stiff leg deadlift + snatch deadlift + snatch stiff leg deadlift 1+1+1+1, 3 sets increasing in weight.
  • Swinging upright rows with snatch grip, 5 reps of 5 sets, keep the weight same.
  • Snatch grip between push press + overhead squat 2+2 / 3 sets going up in weight.
  • Sots press 3 reps, 5-6 sets with same weight.

Saturday:

  • Hyperextensions with 3 sets of 10 reps each.
  • Power clean + push press 1+2, 3 sets increasing in weight.
  • Clean grip deadlift, 3 reps maximum best he can do. It’s like a daily max.
  • Back squat, 2 reps maximum weights.
  • Barbell squat jumps, 5 sets of 10 reps each, steady weight.

Sunday:

Rest.

By doing these exercises, day in and day out, is how he achieved maximum results and obtained an increase in his strength. Over time, his muscles adapted to all of the different routines, but he felt it was important to change his routine often, so he wouldn’t hit a plateau.


 


 

“You are what you eat! If you eat fat, you’re fat. If you eat meat, you’re meat.”

Nutrition

Dmitry felt weightlifters don’t generally have a diet because it’s not necessary, as they need large amounts of calories to help them lift heavy weights. However, Dmitry got to the top because of his own diet program which he followed. This lead to him obtain maximum strength and recovery.

Klokov never went public about his diet, he said it was a secret, but one thing he did give away was – when he competed, he would decrease his water intake 4 weeks before a competition to cut bodyweight, and become more lean. He believed it was far easier to do this, than trying to obtain a healthy diet all-year-round.

He believed his performance could have been better if he maintained a consistency of leanness all year round, and aiming to stay close to his competition weight, which is 105kg during his off-season.


 

Idols and Influences

Dmitry’s main influence was his father, Vyacheslav Klokov. His father was a former World Champion in the heavyweight category, this is the person Dmitry looked up to and admired from the very beginning. 

In the early years, Vyacheslav didn’t want his son to become a weightlifter, but after he saw the potential in Dmitry, he began to teach him all about weightlifting, and the technique to become a success. His father would motivate him day in, day out, because he knew Dmitry could go far with the right training, just like he did before him. 


 

What we can learn from Dmitry Klokov

What we can learn form Dmitry is: it’s not always about the amount of reps, sets, or the amount of weight you can do, it’s about  the technique, consistency, and drive. This is what sets you apart form the rest. 

These traits pushed Dmitry to excellence.  Focusing on his passion lead to him winning numerous awards and gold medals. It was this same passion that lead to Dmitry becoming one of the greatest Olympic Lifters from Russia. With the same dedication to your chosen discipline, you too can achieve greatness. 

Leave a comment

Your email address will not be published. Required fields are marked *


Can you please, at least, put credit on the photos?
The first one is from Simone Colombo, an Italian photographer.
You remove the watermark on the top-left corner… “photo: Simone Colombo”
Thanx.

Hi Simone,

A photo credit has been added. Thank you for letting us know.

Thanks,

Greatest Physiques

You might like...

Nyle Nayga

17 Views

See Profile

Derek More Plates More Dates

23 Views

See Profile

Zac Perna

46 Views

See Profile

Greg Doucette

Bodybuilder, Fitness Coach

80 Views

See Profile
0

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Bret Contreras

Personal Trainer, Researcher, Author, Inventor Gym Owner

1997 Views

See Profile

Chad Waterbury

Doctor, Physical Therapist, Strength & Conditioning Specialist

2588 Views

See Profile

Paulo Muzy

Doctor, Bodybuilder, Fitness Model

20062 Views

See Profile

John Meadows

Professional Bodybuilder, Entrepreneur

82467 Views

See Profile
0

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Sergi Constance

Bodybuilder, model, entrepreneur

93054 Views

See Profile

Johnny Steinbach

Bodybuilder, Fitness Model

7456 Views

See Profile

Conor McGregor

Professional MMA Fighter

40127 Views

See Profile

Luke Sandoe

Physique Coach, IFBB Pro Bodybuilder, Entrepreneur

23953 Views

See Profile
42

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Ernane Guimaraes

Classic Physique Athlete

3966 Views

See Profile

Rasmus Wisbech Andersen

CrossFit Pro Athlete

14884 Views

See Profile

Garret Fisher

CrossFit Athlete, Personal Trainer

13008 Views

See Profile

Neal Maddox

CrossFit Athlete, Trainer, Entrepreneur

17594 Views

See Profile
0

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article