Tuesday, November 07, 2006

The Power of the Series...

When I was in Ukraine in 1994 training with the weightlifters at the Institute of Physical Culture in L'viv, I noticed something very interesting about their training: They rarely performed sequential sets with the same weights on the same exercises. They were constantly adding and subtracting weights. And these guys were strong. I watched a 60kg lifter strip down to his underwear from his street clothes and snatch 120kg with no warm-up--he was unable to hold it and missed it behind, but that's beside the point.

Fast-forward 12 years and after reading Pavel's works, I understand what the Ukrainians were doing: they were training in series. They were "waving" their loads and repeating them--little micro-cycles within each actual workout.

Yesterday, during my snatch workout, I worked upto 70% of my max after only 3 training sessions. I haven't touched that weight in months--probably six or so.

Here was the workout:

Power Snatch from above the knee:
50kg/2, 60/2, 70/2, 80/2
55kg/2, 65/2, 75/2, 85/2
60kg/2, 70/2, 80/2, 90/2

NL=24
Avg Load=70kg
Avg Int=54%

My speed was great and the weights never felt heavy. Every time I dropped back down to start another series, it felt as if the bar moved even faster.

I think the appropriate use of the series within my training sessions will not only get me back to my previous max's, but beyond. I'm looking forward to that.

4 Comments:

Blogger Franz Snideman said...

I like the wave loading Geoff. Looks like you are in great form. The Z-health has really helped you, hasn't it?

12:28 PM  
Blogger Geoff Neupert said...

Yeah, Franz, Z is the real deal. It is the ONLY thing that has made permanent, positive changes in my body. I feel better physically than I have in years. I am also so much more in tune with what's going on inside/with my body.

Funny, I just finished reading your blog: glad to see the foot mobility work made a difference in your back health. I look forward to you feedback after taking the R-Phase next year. Thanks for posting.

2:15 PM  
Blogger markrif said...

geoff,

that is very interesting stuff. I rarely wave the weights in series like that even though I am pulled to do so. I will have to give that a try.probably will have a fatigue sparing effect like ladders I would guess.

8:26 PM  
Blogger Geoff Neupert said...

Yeah, huge fatigue sparing effect. I know the weights are still light, but I don't feel at all tired after these workouts. It's great.

11:56 AM  

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