Post by battler on Jul 2, 2013 14:08:04 GMT 10
I'm actually in season right now, but am just thinking about an off season block that would come in handy at some stage, either for myself or some of my lifters.
Let's say I want to take a 4 weeks block at the start of a long cycle, or a 4 weeks block over the holidays to address a few things: muscular imbalances, hypertrophy, fat loss, general conditioning. Or simply giving the body and mind a break from the relentlessness of Sheiko training. I'd be throwing in it some DB work, rows, chins, arms, unilateral lifting (e.g DB, KB, pistols), explosive lifting, overhead etc.
What I'm not quite sure is how much volume, frequency, and average intensity of the competition lifts the arrester should do to maintain skills, assuming that this arrester does #37 and #32 during in season training.
I just finished such a 4 weeks block before this #37 block, and I did the comp lifts 3 times a week, every session, avg intensity of work sets around 70~80% (lil bit higher for bench), volume around 15 reps for the work sets per session, reps around 3-4 per set. It seemed to work ok and I came out of that block a tiny bit stronger (my hypertrophy and fat loss were adequately addressed also), but that could also be my injuries getting better.
What do you reckon? Does Prof Boris prescribe anything special for the off season?
Let's say I want to take a 4 weeks block at the start of a long cycle, or a 4 weeks block over the holidays to address a few things: muscular imbalances, hypertrophy, fat loss, general conditioning. Or simply giving the body and mind a break from the relentlessness of Sheiko training. I'd be throwing in it some DB work, rows, chins, arms, unilateral lifting (e.g DB, KB, pistols), explosive lifting, overhead etc.
What I'm not quite sure is how much volume, frequency, and average intensity of the competition lifts the arrester should do to maintain skills, assuming that this arrester does #37 and #32 during in season training.
I just finished such a 4 weeks block before this #37 block, and I did the comp lifts 3 times a week, every session, avg intensity of work sets around 70~80% (lil bit higher for bench), volume around 15 reps for the work sets per session, reps around 3-4 per set. It seemed to work ok and I came out of that block a tiny bit stronger (my hypertrophy and fat loss were adequately addressed also), but that could also be my injuries getting better.
What do you reckon? Does Prof Boris prescribe anything special for the off season?
