need help understanding and applying this article

[Steen Millinder]

As it says, i need help understanding and applying the theory from this article:

http://www.elitefts.com/documents/perio ... part_2.htm

to body weight streangth training, i've boiled it down to how i understand it.

It's an approximation because i cant compleatly follow the cycles with weights and percentiges, just call the 'beginning phase' warm up and skip the meso cycle, but i hope its close enough.

Do correct me where i have misunderstood the content in the article(maybe on the +80% in dynamic effort?) or where my numbers in reps. are of compared to the percentiges given in the article...

max effort:

2 reps. 4 sets once a week per group (fx. one push day and one pull day) with 2-5 minutes rest between sets and to faliure as long as the form is tight and clean also on the last rep.(in reality just before faliure).

dynamic effort:

3 reps. 8 sets. once a week per group with a weight corresponding to what one would be able to do 10-18 reps. first set after warm up. Exactly 1 minute of rest between sets and keeping the speed up and form clean.

Every second training, one extra set is taken after the dynamic effort part is complete, but with a wight one would be able to do 4-6 times first set after warm up(week one on the push day and week two on the pull day).

repetition method:

6-15 reps. 5-8 sets twice a week per group with 1-3 minutes rest. 1-2 reps. before faliure (maybe some MPPU's and CPP's).

Wrap up:

Shoulder(lat., post., rot.) and forearms (dumb bell, wrist push ups, rice bucket, light ringwork, handstands, wall runs), statics/holds/core and streaching

Program:

mon. (push):

warm up, max effort, repetition method, wrap up

tue. (pull):

warm up, max effort, repetition method, wrap up

thu. (push):

warm up, dynamic effort(+1 set at +80% odd weeks), repetition method, wrap up

fri. (pull):

warm up, dynamic effort(+1 set at +80% even weeks), repetition method, wrap up

[Joshua Naterman]

Do you realize that this is already built into the WOD template?

You won't be able to apply this to bodyweight training per se, because as you said percentages are very difficult to calculate.

As for the dynamic days, as is written you are supposed to be looking for MAXIMUM SPEED. Mass + speed = momentum, which can be thought of as applied force. When you're lifting light and fast you can actually produce MORE force than when you're lifting heavy. This is because of neurological inefficiency. Reactive and explosive training both optimize nervous system efficiency, and because this is a very high force day, it actually PRIMES your body for a max effort, as long as you don't do too much work before working that heavy set. Even during that heavy set, you should be trying to move as quickly as possible. This is going to be VERY difficult to do with bodyweight work, but the closest you'd get with lower body would be explosive squat jumps and weighted SLS for the heavy set, though I'd prefer back squat. With upper body you'll need to use weight vests and/or bands for the heavy stuff, that's just the only way you're going to hit a near-max load.

Well, I suppose you could do assisted one arm push ups and pull ups, but again I'd prefer weighted versions of the two arm exercise, though the single arm work is ok too. I think that's more of a personal preference than anything else. You would just spot the OAP/OAC enough to get 2-3 reps. You'd do that once per arm. All the rest of your sets would be maximum speed plyo or explosive pull ups or push ups.

[Steen Millinder]

I do the WOD's best i can, but the best thing about them is the 'learning' part, they help me get the bigger picture, but for me they are training wheels, i want NEED to understand the underlying theory behind streangth training, and avoiding overtraining.

Maximums:

Push, i can do 1 clean HSPU full ROM on XR, 1 flat tuck plance push up, back lever part of 360's and i cant even do one proper pseudo maltese push up, and also flyes on the rings i cant even do one with arms compleatly straight.

Pull, as you said assisted one arme pull ups, front lever rows, front lever part og 360's and ill try to experiment with bulgarian one arm assisted pull ups.

As for the percentiges i've tried to 'translate' them to how many reps. one could do non fatigued and properly warmed, so 50-60% is about 15 reps. and 100% is 1 rep..

How do you think my numbers of sets and reps. per training hold compared to the article? and have i missed anything important?

[Joshua Naterman]

I think you're worrying a little too much, honestly. Keep it simple. If you can't move at maximum speed during a movement, you shouldn't do that for dynamic day.

The training powerlifters do is great for their sport but leaves holes in their all around ability. That schedule you read is specifically for powerlifters. There's no overhead pressing, there's no multi-plane movement, and there's no plyometric work, just explosive. You will have to modify the schedule according to the abilities you want to develop. That's why I suggested following the WODs. They really do build everything. I would simply put some heavy squat work and occasional deadlifting on leg strength days and power cleans/snatches on dynamic leg days to even out the lower body development with the upper, assuming you want all-around prowess. If you're ok with your upper body being a bit ahead of your lower body in terms of strength and probably size to some degree, just follow the WODs as is.

The basic concept of that article, and the way the body supercompensates, is fairly simple. You don't want to hit a true max effort very often because it drains the CNS. You have no choice but to switch things up, and the more you switch it up the less drained your CNS is. The one thing I think they miss here is that you can keep working the same movements if you cycle the intensity. This allows for great strength consolidation as well as CNS recovery, and will be a lot more enjoyable as well. You don't want to do too much volume because that increases recovery time, which reduces frequency, and for athletes frequency is very important.

[Steen Millinder]

got a pm, sugested this table taken from Brzycki

1 = 100%

2 = 95%

3 = 90%

4 = 88%

5 = 86%

6 = 83%

7 = 80%

8 = 78%

9 = 76%

10 = 75%

11 = 72%

12 = 70%

13 = 67%

14 = 63%

15 = 60%

Had to edit the number of reps. in the dynamic part from 8-10 to 10-18(gives even more speed).

And If more emphesis should be put on Prilepin, I could cycle the weight on the max effort days fx:

week 1: 7-6 reps.

week 2: 5-4 reps.

week 3: 3-2 reps.

week 4: 1-excc reps.

and do a pyramid or ladder...

[Steen Millinder]

slizzardman: "There's no overhead pressing, there's no multi-plane movement, and there's no plyometric work, just explosive."

I do all the trainig on the floor and in XR, yesterday i did HSPU XR for the max push part, today im gonna try assisted single hand gulgarian pull ups.

I try varying my training(PPPU, PMPU, HSPU, dips, levers, rows, variations og pull ups), and i intend to do as much multi plane as i possibly can(im still pretty weak so its quite limited what i can do), fx.

push; planche push up and pres to handstand

pull; hang to front lever to front lever row to inverted hang

Or atleast something like that(still working on doing a single muscle up, the transition is killing me!)

Tought about leg training, and ive come to the conclusion that i will leave it out of my training schedule, all the leg training is on my bike(i have heavy sturdy legs form LOTS of ramp and street rollablading and using my bike for everything).

You think hitting the max once a week for push and once a week for pull is to much for the CNS if its only for 4 sets each? All the rest of the training is blow max and before faliure...

[Joshua Naterman]

4 sets probably isn't too bad, you'll have to see how you feel after a month of doing that.

50-60% is your range for dynamic push and pull work. Just letting you know! Everything you're trying to do by yourself is already worked into the WODS. That's the last time I mention them, because you're not interested. Have fun with your training.

[Steen Millinder]

you are right im not really on the forum for the WOD's even though they are truly awsome! i'm here for the knowlidge, and thx a lot for your contribution i will stay on the 15+ rep. side for dynamic, should correspond to the given percentiges...