Post by Admin on Feb 26, 2013 13:29:55 GMT 10
Currently templates known as 29,30,31,32,37, 39 are widely available- as are a number of CMS and MS routines. I thought I'd share some thoughts on these, as well as some other templates I have come across.
As far as I can tell- the idea that the numbering of these templates relates to an order or sequence is often misunderstood. The original templates in Russian actually has 29 as 1, 30 as 2, 31 as 3 and 32 as 4. They are all just prep cycles for rated lifters. 32 is a comp cycle for a rated lifter. The real story of what they build and how is best worked out by reference to the volume and intensity. 29 is often described as a starting point and a deadlift focused template. In fact, 37 is generally considered the most balanced of the templates and provides a good starting point- but it isn't for the absolute beginner. Since each offers a step it doesn't really make sense to go from 30 to 32- for example.
I'd recommend the other beginner template in this section of the forum for absolute beginners. Once you have reasonable proficiency in the lifts you'll be ready for the rated templates.
Snakeo also advocates only doing what you can manage and slowly guilding the work capacity and volume. First priority are the fundamental lifts, next the supplementary lifts- so you can start of with no assistance- and even drop sets off the plan. He says flys and goodmornings are as much for stretching, recovery and injury prevention so you can handle the volume without breaking down- he also advocates warm up sets of low weight up to 20 reps before you jump into the work sets. Stretching is considered important- they often add what they call 'depth squats', for eg, to work on mobility and flexibility.
arrester 1, 2 and 3- or 29, 30, 31- are not intended to be run straight into a comp cycle (or 32). My understanding is that they all provide stepping stones toward a more balanced template like 37. 30 and 31 are hard, but they lay a useful foundation.
My recommendation is that people start with 37 as prep and 32 for peaking. Once you can handle the volume and you have some time you could try something like 29,30,31,37. Be warned- thats a hard slog.
As far as I can tell- the idea that the numbering of these templates relates to an order or sequence is often misunderstood. The original templates in Russian actually has 29 as 1, 30 as 2, 31 as 3 and 32 as 4. They are all just prep cycles for rated lifters. 32 is a comp cycle for a rated lifter. The real story of what they build and how is best worked out by reference to the volume and intensity. 29 is often described as a starting point and a deadlift focused template. In fact, 37 is generally considered the most balanced of the templates and provides a good starting point- but it isn't for the absolute beginner. Since each offers a step it doesn't really make sense to go from 30 to 32- for example.
I'd recommend the other beginner template in this section of the forum for absolute beginners. Once you have reasonable proficiency in the lifts you'll be ready for the rated templates.
Snakeo also advocates only doing what you can manage and slowly guilding the work capacity and volume. First priority are the fundamental lifts, next the supplementary lifts- so you can start of with no assistance- and even drop sets off the plan. He says flys and goodmornings are as much for stretching, recovery and injury prevention so you can handle the volume without breaking down- he also advocates warm up sets of low weight up to 20 reps before you jump into the work sets. Stretching is considered important- they often add what they call 'depth squats', for eg, to work on mobility and flexibility.
arrester 1, 2 and 3- or 29, 30, 31- are not intended to be run straight into a comp cycle (or 32). My understanding is that they all provide stepping stones toward a more balanced template like 37. 30 and 31 are hard, but they lay a useful foundation.
My recommendation is that people start with 37 as prep and 32 for peaking. Once you can handle the volume and you have some time you could try something like 29,30,31,37. Be warned- thats a hard slog.