Block System for Powerlifting

Training Powerlifting
1

It is a possible application of the blocks system (Russian sequence-conjugate system) to powerlifting:

Block A: Morphological-physiologic strength.
Block B: Explosive strength.
Block C: Maximum strength.

In the block A the main objective is the development of morphological-physiologic strength, while it has also an introduction by means of explosive strength.

The means could be:

Repeat-serial method:

  1. The weight is 85-95% of maximum and there are 5-6 reps in one set. There are 2-3 sets in one series with a rest of 4-6 minutes in between each set. There are 2-3 series with a rest of 6-8 minutes in between.

  2. A series with 3 sets is executed as follows:
    a. with a weight of 80% of maximum - 10 reps;
    b. with a weight of 90% of maximum - 5 reps; and
    c. with a weight of 93-95% of maximum - 2 reps.
    The rest pause between sets is 4-5 minutes. In one training session there are 2-3 series with a rest of 6-8 minutes between series.

3.Complete 3 sets: 8-10 reps 80%RM, 5 reps 90% RM and 3 reps 93%RM with rest of 2-4�??. Perform 2-3 series with 6-8�?? rest in between.

  1. Four sets with a rest of 5-6 minutes between sets:
    a. in the first set the weight is 70% of maximum for 12 repetitions.
    b. in the second set the weight is 80% of maximum for 10 reps.
    c. in the third set the weight is 85% of maximum for 7 reps.
    d. in the fourth set the weight is 90% of maximum for 5 reps.
    There are two series done with a rest of 8-10 minutes in between.

  2. Slow movements in the eccentric regime with the load at 75-80% of maximum are executed. The very lowest position is maintained for 2-3 seconds and then, with the greatest speed possible, the concentric move is executed. The exercise is repeated 2-3 times in 2-3 sets with rest pauses of 4-5 minutes in between sets. Two series with a rest of 6-8 minutes in between are performed.

  3. In the static-dynamic regime of muscle work, the load is 70-80% of maximal. At the beginning, there is a gradual, 2-4 seconds of isometric tension build-up within the limits of 80-90% of the weight being used. After the hold, there is fast movement in a concentric regime. In one set there are 4-6 reps. In one training session there are 2-4 sets with a rest pause of 4-6 minutes in between. In all, there are two series with a rest of 6-8 minutes in between series.

Repeat-serial method wich produces a considerable increase in muscle
mass:

  1. With the resistance at 75-85% of maximum, the movements are executed slowly to obvious fatigue. Do 10-12 reps for 2-3 sets with a rest of 2 minutes between sets.

  2. With the resistance at 80% of max, do 3-5 sets of 8-10 reps with a rest of 2-3 minutes in between sets. If the fatigue is significant, the time of rest between sets is increased to 5 minutes.

  3. With the weight between 84-95% of maximum, do 3-8 sets of 3-8 reps with the rest pauses between sets, 3-5 minutes. If the last repetition in the set cannot be executed because of fatigue, a partner assists in overcoming the resistance.

  4. With the resistance between 85-90% of maximum the number of repetitions is optimal (to fatigue) and then two additional movements are done with the help of a partner. When the weight is lowered the partner does not assist. Two sets are executed with the rest pause depending upon the individual.

  5. The same number of repetitions is executed in each set but with less resistance in each set. For example, 65 x 10, 60 x 10, 55 x 10, 50 x 10. The rest pause between sets is 1-2 minutes. This variant is useful for targeting the small muscle groups which fatigue quickly or when the rest pauses between sets are reduced.

For introduction of explosive strength and preparation tendons and ligaments:

1.Squat jumps on two parallel benches or on the floor with kettlebells, (24-36 kgs.) held in the hands. In one set there are 8-10 jumps with sub-maximal effort. In one series with two sets, the rest between sets is 2 minutes. In 2-3 series the rest between series is 3-5 minutes.

  1. Bounds and landings.

  2. Explosive strength expressed with low external opposition: overload weight 50-70% RM, 10-15 reps, 4-6 sets, 3-4�?? rest.

In the block B, the main objective is the development of explosive strength, while it has also an introduction by means of maximum strength and maintaining of means of morphological-physiologic strength.

The means of block B could be:

  1. Explosive strength expressed with low-middle external opposition: overload weight 70-90% RM, 5-10 reps, 4-8 sets, 3-4�?? rest.

  2. Explosive strength expressed with low external opposition: overload weight 50-70% RM, 10-15 reps, 4-6 sets, 3-4�?? rest.

  3. jumps onto a box.

  4. depth jumps, 4 sets of 10 reps from a height of 75 cm.

  5. squat jumps with 40-70% RM.

  6. Complex method-stimulation method:
    Two sets with 2-3 slow reps with 90-95% RM, then 3 sets of 6-8 reps with 30-70% RM or shock method or squat jumps (with maximum effort and relaxing muscles between reps). Rest intervals between sets are 3-4 minutes. Perform 2-3 series with 8-10 minutes rest periods.

  7. Introduction of means of block C.

  8. Short maintenance of means of block B.

In the block C, the objective is the development of maximum strength directed mainly to the improvement of the central nervous system as in the competition and maintaining of means of explosive strength.

The means could be:

The repeat method:

  1. Execute 2-3 repetitions with the weight at 90-95% of maximum. In the session execute 2-4 sets with a rest pause of 4 to 6 minutes in between.

  2. After warm up, complete lifts with 90, 95 and 100% RM, then 95, 100 and higher, with rest of 4-5 minutes between sets, and the rest between the second sets of lifts, depending on how the athlete feels.

  3. Five sets are executed.

  4. with the weight at 90% of maximum - 3 repetitions;

  5. with the weight at 95% of maximum - 1 rep.

  6. with a weight of 97% - 1 rep;

  7. with the weight at 100% of max - 1 rep; and

  8. with the weight at 100% of maximum plus an added weight of 1-2 kgs.
    The last set is not done if the athlete has a feeling that he will not be successful. The rest between sets is 3-4 minutes. The five sets are repeated 2-3 times [2-3 series] with a rest of 6-8 minutes in between the series.

  9. Work is executed in an eccentric regime with the weight 120-130% of maximum for the given exercise. Four to five repetitions are done for 3 sets with the rest between sets, 3-4 minutes. The load is raised to the initial position with the help of partners.

  10. The combination of eccentric and concentric regimes of muscle work in the barbell squat with the use of separate suspensions are now being made. For example, the squat descent is executed with a weight of 120-140% of maximal. Two to three repetitions with compulsory relaxation and shaking of the muscles are executed for one set. In one series there are three sets with 4-6 minutes rest in between sets. There are a total of two to three series with a rest of 8-10 minutes in between series.

  11. Complex method-stimulation method for developing maximal strength: 2-3 sets of tonic explosive as shock method + 2-3 sets of 1-2 reps with 95-100% RM.

  12. Maintaining of means of explosive strength: jumps onto a box, squat jumps and shock method from 95-115 cm height, 4x 10 reps for development of maximal strength.

The basic idea is to develop strength first from the morphological and physiological point of view and then through the influence of the explosive strength on maximum strength.
The block A should realize decreased 10-12% of maximum neural strength indices due to the high volume of reps and sets. Then indexes of maximum force should rise in Block B under the influence of explosive strength development. And finally indexes of maximum force should reach its maximum in Block C because of the specific means of powerlifting competition.

What do you think of this model?

Demetrio Frattarelli, Italy.

2

If I understand it correctly (I didn’t read that whole thing, sorry), then it would likely be tremendously effective, assuming the trainee was not a beginner and had some decent experience already. I’ve been doing something sort of similar for the past little bit. I have two days per week, and cycles typically go (this is simplified, of course) strength–>power–>strength etc. Probably for the next little bit though I’ll start doing strength–>power–>hypertrophy–>strength etc., because I’m still small.

Anyway, I’d say that’s one of the best ways to structure training. Short, specific cycles, not beating a dead horse. Hit something then move on.

3

Sure, this is not a scheme for beginners, but for athletes evolved. It needs at least 4 days in a week workout.

4

I do two upper two lower. You could do more than that in the hypertrophy phase, and probably in the max strength phase, but that’s about all you need in the explosive phase.

5

Give it a try. I looks like a lot of hard work with heavy weight. Chances are it will get you strong. One observation though- these rep and % plans seem rather ambitious. For example- 10 reps of 80% and 5 reps of 90%. If you can handle 90% of your max for 5 reps, then you need to recheck your max- it’s gone up.

6

Yes, they are standard russian works, but then the reports %/reps must be corrected depending by athlete.

The important thing is not respect %, but respect the number of reps.

7

I dont quite follow the difference between the physiological strength versus explosive versus max.
How does one apply this?

8

Hypertrophy vs fast vs heavy, basically.

9

Ya but all of them have you pushing weight beyond 85% max rep. So how is it different in how you do the exercises.

10

Well actually, you wouldn’t use 85% for speed. Forget the percents, just pick something you can move really fast (probably around 50-75%).

11

Explosive works must be performed in different ways depending on overload.

After the 60% RM, initial strength is compromised, so, in the explosive works over 60% to 90%, need a rest break after every reps.

For example relying barbell on the support for a short break between every reps.

12

Alright thanks.

13

Regarding this program, the Professor Yuri Verkhosanskj sent me your opinion:

Dear Demetrio Frattarelli,

your program seems to me very good, I appreciate the originality of its basic idea.

The only warning for this program is that it could be very hard for athletes, for this reason I suggest you:

  1.   at the beginning of Block A, to increase more gradual the overload weight from 70% of 1RM to 90% of 1RM;

  2.   to use the Stimulation method only at the second part of Block B;  

  3.   to use very low load volume in block C: you should reduce the numbers of training sections per week and you should not use no more than 2-3 sets of each exercises.

The duration of each block is another interrogation mark. I think that the duration of each Blocks have to be checked and tuned in practice.

I wish you to succeed with your excellent program.

Yuri Verkhoshansky.

Yuri Verkhosanskj is a russian trainer and scientist, designer of Conjugate-Sequence System.