I always read very complex training programs, and i always feel that’s in contradiction with a principle i learn very soon, that the most simple things are usually the best and also the hardest the achieve.
This is a weight lifting program, which is very simple, and would like to have comments and opinions on it. I’ll tell you later for which sport it is used, that’s a kind of quizz. Please i want critics!
Here it goes:
3 weights workouts a week, separated by 48 hours.
First 2 workouts are identical the difference is that 2nd is with 5kilos heavier weigths, 3rd is lighter and with less exercises.
Only 6 exercises are involved, always in this order:
1- Abdominal work (no weigths of course)
2- Deep squats
3- “deadlift” keeping leg and arm straights and lift the bar with curve spine and stand up progressively
4- bench press
5- Rowing (lift the bar from the quadriceps to the chin)
6- Ischios curls
Abdominal exercises are done with 3 sets of 10 while all other exercises are done with 5 sets of 5 reps, this all the season. In the last part of the season, squats are done with 5 sets of 3 reps when load is at 80% of 3RM, and again reduced to only 3 reps, and bench press with 5 sets of 3 reps.
Each week, 10kg until about 2 weeks the key competition, where a maximum tests are performed with 3reps for Squat and 5 sets of 3 reps for Bench Press.
The workouts are based on a progressive increasing of loads, and twice a year with pyramids in order to be introduced to a quality cycle after wich loads will be reduced.
So the periodisation can be described like this:
Basic cycle (automn to mid December): 10kg increase each week, 5x5 reps scheme
If no weights are used for the abdominal exercises why only 3 sets of 10? Also, don’t you find that deadlifts + deep squats + rowing is hard on the lower back?
10kg every week is possible by the low load at the start of each basic cycle. Also it is the plan, now it is of course adjust as they are not machines. 10kg is also the improvement target for every year.
This sport isn’t related with rowing nor water anyway. Note that with this program, the group record for deep squat 3RM @220kg.
Note that only 5x5 reps or 3x5 or even more 3reps are not much, and the 6 exercises are always the same. The cession can be done quite quickly and isn’t as tiring as it seems.
from the stats…(220kg deep 3rm squats), and the exercises…could be a sprinter,or a bobsledder…but the periodization seems to exclude bobsledding…however, why vertical rowing over bend over ones or chin ups?don’t you feel they use much more…muscles?
I’m feeling kind of lazy, so I don’t want to dig up my copy of CFTS, but does CFTS give a “simple” weight program similar to Pierre’s? Or should I just search throught archives for a simple weight program that’s already been posted?
OK Game Over, “ontheball” won, that’s the weight program for French track cycling. They were the most successful team of the '90s with Olympic golds and World records.
Actually, they started weights in early '90s after the GDR National Coach kindly gave his own plan. France applied the program and results came after 2-3 years.
For example, triple Olympic Champion Florian Rousseau came in this group at age 17 in 1990-91 and squatted at the end of the first season 1x160kg, he was then 1.79m tall and 68kg, thighs size 58cm. In 2000, at his peak, he squatted 3x210kg, and was 1.82m/83kg, thighs size 65cm. His main event, the kilometer, is about 1min02 effort.
It was interesting to read all remarks, and now you know the purpose of this program, what are your thoughts, can it be applied to other sports? track sprinting?
sorry, but i don’t get this; they stop the 10kg increase two weeks before the main event and it is then that they test squat and bench press for 3RM basically?
what’s the purpose of the pyramid here? is it a testing-like session and is used for the next cycle?
is the pyramid session done by increasing 10kg per set? and
what do they mean by “quality cycle”? it must be something quite specific, if it’s to be used only for 2 weeks…
if they start from 50% of projected 3RM and increase by 10kg per week, wouldn’t they exceed the 3RM half way through? i don’t get how this works…
As the weight load isn’t heavy on this one, that’s much less scary (same applied to rowing lift). T-bone: for example beginers start with 10kg, and 2.5kg are added each week. This exercise is done with 3 sets of 10 reps.
Exactly. They completely stop lifting after the 3RM squat, that is 2 or 3 weeks before the goal competition.
The pyramid is a transition work. As you see workouts are always the same and it breaks the routine. I don’t know how to say it in scientific English words, but you know what i mean.
No, that quality cycle is the period where weight loads are starting to be high. It is preceeded by the pyramid work. And followed by an other basic cycle.
About specificity, well, that was also why i posted here and played the game of “which sport is it”, because you see that people here suggested various things, from rowing to ground contact sports… That says much about specificity in weight lifting. In their program, they have all the specific work they want on the bicycle. That reasoning is quite similar to CF. This lead to the question: can this program be applied to track sprinters?
It would be fantastic if someone could follow a program from the start to the end without any problems. 10kg each week during 10 years and you get the green bulky man I posted the general concept, but of course they have to cope with various cirumstances…
I was given these info, and fortunately the National Coaches don’t mind give informations about the program but unlike you i’m not a cyclist so i don’t have everything in hand. However, i found many things similar to CF, like weightlifting transfer by track work specific in itself, alternance speed/aerobie, regeneration and taper before competitions.
I posted the general concept, but of course they have to cope with various cirumstances…