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Old 11-28-2010, 11:14 AM   #9
Andrew Wilson
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Join Date: Dec 2007
Location: Johannesburg, South Africa
Posts: 1,140
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Quote:
Originally Posted by Rafael Susigan View Post
thanks Guys.


Andrew you can show more information about this type of programinhg or text - article.
Yeah sure, I'll have to find it. Mainly just Conjugate Sequence by Dr Verkhoshansky, he and Dr Mel Siff talk about it in both their books. Verk's "Special Strength Training a Coaches Manual" and Siff's "Supertraining". My idea is simply use the theoretical 1RM chart every olympic weightlifting gym has, which Siff also has the formula for in Supertraining. Basically predicts 1RM for any submax weight performed at multi reps. Yearly, pick out your competition or ending period, break it down in 8 months, decending back in time. First 4 months will be general preparation phase where low intensity (lower percentage of 1RM) and high volume (high reps) "metcon"/circuit training takes place. Then transitions into the next 4 months, the special preparation & competitive phase, where gradual increase in intensity and special strength training means take place. Special strength training would be where olympic weightlifting or plyometrics or complex method or 90%+ 1RM would be the main focus, not "metcons". Sprint sessions would replace "metcons" or circuit training, being that "metcons" are partial metabolic efforts of sprints. The whole metcon concept is bullshit anyways considering every physical activity is metabolic, and repeated over time is conditioning. Fran for instance is half the metabolic leg effort of a 600-800m maximal sprint but it just has arm exercises with external resistance that just makes it difficult.

So using the chart:
2RM~95%
3RM~92.5%
4RM~90%
5RM~87.5%
6RM~85%
8RM~80%
9RM~77.5%
10RM~75%
15RM~70%
20RM~62.5%
21RM~60%
25RM~57.5%

Just as a crude example:
Month 1: "metcon" all weight with 57.5% of 1RM, 25reps, 3 rounds, then add 3-5% per session for progression, exercises only performed twice a week with 2-3days in between. ie: "thruster" only on tuesday & friday, deadlift only on monday & thursday
Month 2: "metcon" all weight with 62.5% of New Tested 1RM, 20reps, 3 rounds, then add 3-5% per session for progression, exercises only performed twice a week with 2-3days in between
Month 3: "metcon: all weight with 70% of New Tested 1RM, 15reps, 3 rounds, then add 3-5% per session for progression, exercises only performed twice a week with 2-3days in between
Month 4: "metcon"all weight with 75% of New Tested 1RM, 10reps, 3 rounds, then add 3-5% per session for progression, exercises only performed twice a week with 2-3days in between
Month 5: whatever sprint session with 8RM strength training with power snatches, power cleans
Month 6: whatever sprint session with 6RM strength training with 85% snatches & cleans
Month 7: whatever sprint session with 4RM strength training with 90% snatches, cleans
Month 8: whatever sprint session with Special Strength Training such as Complex Method, or Depth Jumps, or 1RM-3RM Olympic lifting
Month 9: continuation of Month 8 if needed

then special strength training ends ten days prior to competition
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