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Russell Greene 10-22-2006 10:42 AM

Robb Wolf
I remember from our conversation a few weeks ago that you said something about a two weeks power focus, two weeks endurance focus program. I think it was a Pavel idea, but I don't remember exactly. Where did it come from? Do you have a link to an article?

I was thinking about

Four cycles of

Day 1: running sprints with full recovery, 100's and 200's, or rowing sprints 250 and 500m.
day 2: 5 X 5 of a squat, pull from the floor, and an overhead lift, then grip and unilateral lower body work
day 3 - tuck planche, front lever, weighted pull, weighted ring dip, l-hold, handstand work
day 4 - off

Then one cycle easy(light cardio, stretching, form work.)

Four cycles of
Day 1 - some maintenance (2 or 3 X 5) of a pull from the floor, a squat, and an overhead lift, then a bodyweight circuit (cindy, mary, etc)
day 2 - middle distance running intervals (400's, 800's, 1200's,)
day 3 - high rep dumbell lifting and rowing (for example, max rounds in twenty minutes 15 long cycle clean and jerks, 500m row)
day 4 - rest

Then one cycle easy.

Look good?

I tend, like most people, to make great progress, then push it too long, and burn out, then take a week or so off, then repeat. I figure this program will prevent burnout by offering more frequent easy weeks and an alternation between power and endurance focus.

Robb Wolf 10-22-2006 01:22 PM

Hey Russ!!!
The 2 weeks strength/2weeks endurance is right form Pavelís recommendations form the DD site, RKC book and elsewhere. Charles Poliquin recommends similar segmented cycles. One looses strength characteristics relatively slowly, especially when endurance work is power/strength-endurance oriented.

When you mention cycles, how long are these?
Good to see you Amigo!

Steve Shafley 10-22-2006 03:02 PM

Yeah, the Soviet literature claims that the higher the level of the athlete, that training needs to become more focused upon one aspect at a time.

This is usually referred to as "Block Training".

Pavel's stuff (which is usually a recommendation of a Power the the People cycle followed by a cycle of kettlebell training) is about as basic as you can get with these focused blocks.

The conjugate method, which is simulataneous training of multiple qualities is generally regarded as an inferior way to train advanced athletes, though it's a very efficient and effective way to train low-to-middling good athletes.

Russell Greene 10-22-2006 03:46 PM

Thanks guys.

By cycle I mean one time through 3 on 1 off.

Russell Greene 11-02-2006 11:19 AM

quick update
It's a little soon for an update, but I set a PR in the split jerk today, 205 for 2, and in the one arm snatch, 85 lbs. for 3X3 per arm. I have not been as zealous in terms of poundage progression on the back squat, as I still need to focus on keeping my form together when the weights are above my comfort zone, but even that is coming together pretty well.

Some changes I will make to this program based on my experience so far are:

1. switch from day 1-sprint, day 2-lift, day 3-gymnastics, to 1-lift, 2-gymnastics, 3- sprint. Sprinting first has been hurting my lifting by making my legs tired.

2. add a little bit of rope skipping after the gymnastics day. I am a cardio addict, and can't bear to be away from it too long, so adding a little bit of skipping rope should allow me to get my fix without detracting much from my recovery. I also have been doing several minutes of rowing at the end of the lifting day, and one 400 or 800m run on the end of the sprinting day. Neither seems to be hurting my strength progress.

I have one more 4 day cycle of power-emphasis, then I get 4 easy days, then it's on to four 4-day cycles of metcon focus.

Robb Wolf 11-02-2006 01:40 PM

Looks good! keep us posted.

Russell Greene 11-04-2006 07:33 PM

Yesterday I hit 70 for 5 in the weighted ring dip, followed by some front lever training, and a wicked jump rope and rockback squat circuit.

Coming back to front levers after a break, it has taken me 3 sessions of training to really get the feel back for them. I really think that front levers are THE cure for pullup stagnation.

Russell Greene 11-05-2006 01:34 PM

good progress
Not to turn this into a training log, but progress has been so good recently I just have to brag:

split jerk - 205 X 2,1,1,1,1,1,1
back squat - 265 X 3,3,2,2,1
one arm snatches - 90 lbs. X 3 per arm, 3 per arm, 2 per arm
7 minutes of rowing - 1910 meters.

I figure if I can come this close to a 7 minute 2k, at the end of a hard workout, without sprinting, and without really challenging my metcon for several weeks, breaking 7 minutes should be cake if I try it fresh after a few weeks of metcon-focus.

I should also mention that I have been off sugar, bread, and other carbs that come in packaging for five days, and the physical changes are already manifesting themselves.

Robb Wolf 11-06-2006 01:28 PM

Looks good. What have you shifted your carbs to?

Russell Greene 11-06-2006 06:02 PM

Lots of vegetables, fruit, some beans.

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