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

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.


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...


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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