[quote]Eastern boy wrote:
cccp21 wrote:
rmccart1 wrote:
cccp, if it’s not too much trouble, would you care to list a workout or two that you performed while you were with him? I understand that the key to his success is his intelligent planning and programming, and not in the individual sessions per se, but I am interested in seeing what types of things he does to target certain abilities.
Sure. I don’t have time to post any of his old programs and doing so might not help anyone specifically. The principles are what is most important. First you must be able to ABSORB force(plyo drills,catching loads etc.)!Second you must have sufficent SPEED to produce force
(45-80% of 1rm fast)Third you must express force in terms of MAX EFFORT(90% plus of 1rm).
When you overtrain 1 trait such as max effort by 1-3% you can now train for speed(really strength-speed or speed-strength as defined by Soviets)for a period while max effort abilities rest. In turn when stength-speed declines by 1-3% you can go back to max effort and overtrain it again(or force absorption).
All effort has to be at 93% of max or higher or you stop training that trait in that exercise for that day. There is more but it would take me longer to explain.
Brandon
Tnx for your reply Brandon!
Some questions:
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when you wrote “When you overtrain 1 trait such as max effort by 1-3% you can now train for speed and so on” do it means that after 3 (4 o 5)days your weight is decreased by 1-3%? If you use 100 kg for an exercise, after few days you exercise is 97-99 kg?
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When do you keep each phase? (absorbtion, speed and then maximal force).
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The program what you used is similar to this?
A) extreme slow, holding as long as is possible continuing to hold while lowering
B) Rebound Repetitions - release yourself or the load from the starting position then chase to the point of catching the load or stopping the limb or body from dropping as powerfully as possible and as fast as one can return to the starting position
C) Altitude Drop and hold - like B but no reaction out, a 10 second contraction at the bottom
- wall squat 2. front lunge 3. standing supported leg extension 4. lying leg curl 5. wall push off 6. front raise 7. upright row 8. bicep curl
go A, A, A, day off, B, B, B, 2 days off, C, C, C, 2 days off, repeat cycle
- What do you think of this planning? Is it exact?
1 phase: extreme iso
2 phase: iso + absorbing
3 phase: iso + absorbing + rebound
4 phase: iso + absorbing + rebound + light ME (max 80% of 1RM -i.e.: iso-dyn e gli ecc-dyn)
5 phase: iso + absorbing + rebound + hard ME (85-90%) + manual overspeed
What do you think? Is it exact?
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First off there are better exercices than others.Jay uses what maybe 20 exercices?Maybe less. His variety come from the methodics he uses. I feel this is acutally a weakness but i digress. Think of your genetic predisposition and compare this to what you want your body to end up doing. Advancement comes from working on your individual weaknesses as they appear as you progress.
Do you ever stop working on max strength? But as you progress the methods might need to be more intense. In addition Plyos increase max strength as well or can be used as a potentiator. The template you describe can actually be an individual.
But all training is specific to an individual at different stages of what the Soviets labled as PASM. In addition what an individual can do and what he needs on a given day can be determined by devices such as the Omega wave.
In the Ussr there were over 100 such devices to measure work capacity. Think of all means amd methods known to man and rank them according to specificity and intensity and don’t forget variety(Bondarchuk).
Brandon
