May 2012 Challenge:

1.Get back to training, and hit a 185KG squat
2. Do a warrior pose #3
3. Push Press 125KG

How to look at movements.

One of the more commonly asked questions, is “Can you write me a program?”

No I cannot.

I can give you a rep range and set range that are commonly used.
I can give you, the purpose of an exercise.
I can give you, times when an exercise is suitable.

But I cannot give you a program.

The thing is, with a program, you’re banking that everything will go as planned, and the lifter will progress according to that estimation. And we all know, that never happens. In order for that to happen, we’d need to have thousands of hours of data, for that particular lifter alone. And these numbers change as the lifter progresses in his or her training. That’s probably the best way you’re going to be able to structure a 100% accurate and predictable, program.

What I can do is explain how I was TAUGHT to view training. I’m combining the teachings from my Chinese coaches as well as my Soviet coaches. Things that they can agree to, and things that they disagree to. Don’t worry, I’ll state them.

They both agree, that a program, is merely a template that describes what will be done during training. Yet, the program, should NOT impose a limit for additional work the lifter intends to do, to further address glaring technical/strength/power concerns. As such, they prefer to categorize the day, and what that day’s work is supposed to consist of.

Example:

Monday. Snatch Day
Snatch (1RM then to 5×3)
Snatch pull, to hip (5-8 x 2-5, usually, 110-120% of snatch 1RM)
Snatch high pull from block (5-8 x 3-5)
Snatch Balance (1RM then to 5×3)

Now, what happens on snatch day, is that we do snatches (of course) and we intend to, “Draw a target, around the arrow”. Halfway through training, we realize that we’ve not been terribly explosive for 2 weeks now. And at this point, we realize, it’s perhaps time to develop more power. The above routine, will then be changed slightly to reflect this need to increase power.

Thus instead of doing pulls to hip for 8 sets, he may just do it for 4 sets of 3 reps and move to snatch high pulls from block, and even a light hang power snatch at the end.

And what weight to put on? That really determines on the repetitions. Every time my trainees train with me and ask me “How many KGs?”, I always give the standard “One billion KGs, please”. Certainly knowing very well they won’t be able to accomplish this. But the point is, to let them learn from their own bodies. If I’m hitting reps of 5, I’m probably trying to increase my muscle and strength rapidly here. If I’m hoping to improve my power? I’ll stick to high reps of singles and doubles. Duh.

The Russians researched this to death!

1-2 reps, pure power and strength
3-5 reps, strength 80% and maybe, 20% hypertrophy
6-10 reps, hypertrophy 65%, maybe strength 35%
11 reps, get out the bloody gym and go back to your dammed treadmills.

And lesser repetitions, means more sets. Choose your way of torture. Prelipin’s table is good for this too.

They also agree that, if a lifter can lift maximally and continually get stronger by maxing out on the Olympic lifts, by all means let him/her. But while he/her’s doing that, make sure they’ve enough higher repetition stimulation by means of pulls and push presses and squats to encourage ligament, bone, muscle, and tendon strength and health.

There is a huge emphasis on pre-hab exercises such as presses, unilateral stretches, gymnastics work, rotator cuff work, and etc.

They however, disagree a bit on the distribution of exercises. The Chinese, like a 40% competition lifts, 60% variation/supplementary. The Russians, are slightly closer to 60% competition lifts and 40% variation/supplementary. Of course, towards the competition dates, they both peak the same. I personally prefer to use the Chinese model for longer phases and the Russians model for shorter phases.

Apart from this, yeah, that’s pretty much how we look at training. Not so much about the perfect rep and sets. Just more towards, loading the body with as much stress as possible to inflict the necessary trauma and better the body.

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