Is Correct…
If following a block set up as follows:
Phase 1: Accum.-4 weeks
Phase 2: Intensification - 4 weeks
Phase 3: Mixed Accum./Int. (Shock Block, basically a block where the volume is higher but the intensity is kept at 85%)
Phase 4: Intensification - Low volume test block where there the intensity is at 90% for singles with a taper and test week coming in week 4.
Didn’t you just post this in another section?
He does the same shit all over the forum and everything is all about strength training.
OK, so let’s ask Davids, are you interested in sprint training AT ALL? Or are you just trying to talk about PL/OL limit strength.
I have some Russian PL stuff–and I use some of their periodization in my sprint prep–but some of this stuff (particularly the shock overload part) is not appropriate to use directly in sprint training.
So Davids, please tell us something of what your objectives are.
Could you pm me any of the Russian PL stuff?
Ok for Russian PL.Thanx;)
Russian Powerlifting Stuff
Much of what I have is not in machine-readable form, and what I have that is machine-readable is too big for the PM, so I’m going to post it below.
The Russian methodology has a double cycle. You can find this double cycle in one of Verkhshansky’s papers on his site. There is a heavy load, followed by a large but partial cutback, then another loading cycle (but with limit loads and less volume) close to competition, then a final cut in weights close to competition. This is both similiar and different from what Charlie has. The advantage of the Russian approach is that you can schedule the supercompensation much more finely.
The Russian approach has these phases:
An adaption cycle with moderate loads (5X5 @60%1RM).
A shock cycle, where the 5X5 goes up to (but not over) 80%.
A restorative cycle, where the workload is sharply cut (but not so sharply as to cause supercompensation to occur prematurely), but during the later parts of the phase, the intensity increases–THIS is the max strength phase.
A deload phase to set up the supercompensation just before competition.
What follows is an article by Vadim Protasenko (translated from Polish) decribing the Russian approach:
"Muscle strength depends on four major trainable factors: total miofibrills cross section of a muscle, muscle energy resources(ATP concentration and the rate of creatinekinaze reaction), the ability of the nervous system to momentarily mobilize maximum number of motor units, the proper form of the movement.
It is obvious that an effective training method should positively affect all above factors.
To increase the overall miofibrills cross-section via it’s supercompensation after microtrauma has been inflicted the load should be long enough to provide for CP stores exhaustion during the set(the main condition for microtrauma to occur). On the other hand TUT shouldn’t be too long as excessive glycolysis activation is not desirable(development of glycolysis work capacity doesn’t contribute to increase of 1RM but at the same time decreases body’s current adaptation reserves). Thus duration of training load should be near low end of effective miofibrilla damage range. That’s why work in PL cycle is rarely done for more than 5 reps in a set. This number of reps is effective not only for stimulation of miofbrilla growth but for also for development of muscle CP capacity-to realize this goal a series of CP exhausting sessions recurring in several minutes intervals(enough for CP stores supercompensation after previous exhaustion) is required. But for development of CP capacity several workouts a week are required, on the other hand to provide for muscle restoration after microtrauma has been inflicted longer rest is required.
This problem is resolved by cycling, two types of cycling is used in a PL cycle. First, one workout out of two a week is “heavy”-the one when major stimulating load is applied, other workouts are “restorative” and are called “light”. Second, even on heavy days the load during the cycle is varied. PL cycle is broken down into three main mesocycles, during each microcycle it’s own specific goal is realized. First mesocycle several weeks long is called “introductive” and it’s goal is to prepare muscle for further heavy loads through developing it’s CP potential, thus providing for necessary energy potential adaptation for further loads(so that further heavy loads won’t be too destructive for the muscle). 5x5 training method is usually used during that phase at intensity of 50-55% in the beginning and up to 65% in the end of the mesocycle. On light days either less volume is used or lighter intensity than on heavy days. One week rest in between heavy workouts is usually enough for effective restoration. After “introductive” mesocycle main or “shock” mesocycle follows, when intensity on heavy days increases from 65% to 75-80%. At that stage most of microtrauma occurs and for complete restoration one week rest between heavy workouts may be not enough. So during that stage accumulation of “residual” incomplete restoration occurs, and when intensity reaches it’s maximum in the end of the mesocycle volume is decreased by decreasing the number of reps to 2-3 and transition to “restorative” mesocycle follows. “Restorative” mesocycle lasts for several more weeks, and that is when delayed supercompensation after microtrauma inflicted during “shock” mesocycle occurs.
But the goal of this mesocycle is not limited to this process of miofibrilla contractile elements supercompensation-intensity of heavy workouts during this stage is increased from 80% to 100% and that affects muscle ability to maximally mobilize all motor units and “teaches” tendons and ligaments to sustain limit loads. About a week within a meet another load decrease occurs, this time by decreasing the intensity that allows for maximal nervous system restoration. So, eventually PL cycle allows the athlete to match the peaks of developments of major trainable functions for the meet day and achieve maximal result at the competition.
So when structuring PL cycle the main goal is to match in time maximums of main trainable factors developments by the day of the meet, as gradually achieved “sporting form” will be lost due to transition of main trainable factors from the state supercompensation to the state of so called “lost supercompensation”. Decrease of CP capacity due to load decrease starts already during “restorative” mesocycle…"
Thanks!!
Another good addition to my library!
Thx1000000:d