The methodology below was taken from the site of Girevoy Sport Federation of Rostov District, http://www.fgsrostov.aaanet.ru/. Its author is Sergey Rudnev, Honorary Coach of Russian Federation, Honorary Master of Sports, and Lecturer of the Department of Physical Science and Sport of the Military Institute of the Far East, the City of Blagoveshensk. It is intended for preparation to the level of Master of Sports. Unfortunately, there are no comments, only numbers in the table. Anyway, the principles behind this template are easy to understand.
The numbers are easy to figure out, but just in case, they mean weight, reps and the duration of the set. The rest between 32 and 24 kg is not noted in the table, and I suppose you can experiment, taking plenty of rest, especially at later stages of the mesocycle.
Microcycle 1.
Day 1. 32+32 / 16 / - 2'00" + 24+24 / 30/ - 3'00"
Day 2. 32+32 / 20 / - 2'30" + 24+24 / 42 / - 3'30"
Day 3. 32+32 / 24 / - 3'00" + 24+24 / 48 / - 4'00"
Day 4. 32+32 / 28 / - 3'30" + 24+24 / 60 / - 5'00"
Day 5. 32+32 / 32 / - 4'00" + 24+24 / 72 / - 6'00"
Microcycle 2.
Day 1. 32+32 / 10 / x 9 = 1'00", rest 1'00"
Day 2. 32+32 / 13-14 / x 6 = 1'40", rest 1'00"
Day 3. 24+24 / 48/ - 4'00"
Day 4. 32+32 / 15-16 / x 5 = 2'00", rest 1'00"
Microcycle 3.
Day 1. 32+32 /4-5/ - 30" + 32+32 /12-14/ - 1'30" + 24+24 / 24 / - 2'00"
Day 2. 32+32 / 9 / - 1'00" + 32+32 / 17 / - 2'00" + 24+24 / 30 / - 2'30"
Day 3. 32+32 / 24 / - 3'00" + 24+24 / 42 / - 3'30"
Day 4. 32+32 / 38-48 / --- 5'00"-6'00"
Microcycle 4.
Day 1. 32+32 / 16-17 / - 2'00" + 32+32 / 16-17 / - 2'00" + 24+24 / 50 / -5'00"
Day 2. 32+32 / 22-24 / - 2'00" + 32+32 / 22-24 / - 2'00" + 24+24 / 60 / -6'00"
Day 3. 32+32 / 56-64 / -- 8'00"
This is the training table for very advanced trainees going for Master of Sport level. The load is building up during the mesocycle, waving up and down in the middle.
As it is mentioned, this template is aimed at very advanced trainees. However, if the weight of the bells is reduced to 24 and 16 kg, or 16 and 12 (or whatever if you have adjustable bells), this program becomes more suitable for mere mortals. I suppose it is acceptable to add assistance work at the end of the session.
Just as a sideline, some comments. This template is from Russia, the country where sports philosophy of pushing yourself to the limit is sort of accepted norm. Not only that, but it is coming from a military, where you don’t expect to be asked how difficult your training feels. It is also aimed at advanced trainees who are used to high intensity and volume. Yet, strange as it might seem to some, there aren’t many long sets in it. In fact, there are one 8 minute set, two 5 minute, two 6 minute and one set marked “5–6” minutes in 17 sessions. In other words, only one in every 7 sets in the cycle is 5 minutes or longer, and only about one in three sessions has a long set in it. In fact, the whole second and most of the third microcycle are composed of short sets, and the intensity is manipulated by changing reps per minute.
Two thirds of the program consists of shorter sets, below 4 minutes. Also, in most sessions total set time is below 10 minutes. And the second microcycle starts with 9 “mindless” (according to some AKC authorities) sets of 10 reps! It looks like the Honorary Coach Rudnev is not familiar with the OTW, otherwise the program would consist of several 10 minute sets every session! Maybe I should email him with the suggestion of doing AKC certificate…
Or maybe it just makes sense. Increasing the length of the set means increasing intensity, and working often at high intensity is “ne harasho” - not good. As I said before, long sets done often wear you out, both physically and mentally, and pushing yourself every workout leads to fatigue, loss of interest and injury. And maybe, just maybe, there are other ways besides OTW to achieve results in Girevoy Sport.
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Girevoy Sport info: methodology of training and sharing my own modest experience and observations.
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11 comments:
Hi Eugene. I like the way this protocol manipulates intensity and volume. Have you heard about Scott Sonnon's 4x7 protocol. I have made some excellent gains following it.
This will work for most people. There is more than one way to skin a cat and this will work as long as the training subject does. In fact this may be more palatable to western minds as it reeks of variety. Is good comrade.
Scott
hunashaman, no,I haven't heard of 4x7. What's the idea behind it?
scott, 100% agree. Variety is good. Even though this program is quite difficult, I think it is easier than just doing long sets.
Eugene,
Sergey Rudnev was my coach's GS Instructor while he competed in Moscow. His name is Mikhail Marshak, and he competed for the Moscow Aviation Institute KB Club.
Rudnev is a "Honored" Master of Sport, meaning he has earned great honors, such as World Class Ranking, set records (tied Jerk record- 109 @ 65kg) and won World Championship ('98). "Honorary" means you didn't earn it - it was given due to your accomplishments. In the U.S., universities give Honorary degrees to self-taught people - for example, they may give an Honorary Degree in English to someone who has written many best selling books, or in Science to someone who discovers a special chemical formula.
Rudnev is also an Honored Trainer of GS because he has trained large numbers of MS, WCMS, Russian Champs, World Champs, etc. He is also the "technique coach" for the Russian GS Federation.
Thanks again for posting the article. I will pass it along to Misha and get his comments.
Tom
Thanks Tom. Misha's comments would be very interesting.
Regarding "honorary" - I am aware of the process. The fact that Rudnev coached great amount of athletes gives his methods more credibility.
The limited number of long sets is interesting...I suppose time (and not just pace) is considered a form of intensity and as in most sports the higher the intensity the less frequent it appears in the program.
Is each microcycle completed in a weeks time?
I train Long Cycle and just want to make sure I perfectly understand this before beginning it. I believe this protocol is intended for the Jerk, but I plan to use it for LC if I can.
So is each "microcycle" completed during one week? Ex. Day 1, Day 2, etc. and then after completing Microcycle 1 we move directly to Microcycle 2?
-OR-
Do we stay at Microcycle 1 for a couple months before moving on to 2?
Also during each microcycle some of them are only 3 or 4 days a week(if it is indeed weeks where this is performed) so does that mean the other days of the week we can train however we would like or simply recover and don't do much?
Before I go just one more question: you mention a "mesocycle" is that all the microcycles put into a group?
Thanks for all your help. :)
I tried this program this past summer. I found it to be a good mental break from an AKC approach, and I did improve on the program.
That being said, my progress was slower than when I used the AKC approach.
You can see a write up of my experience at my blog:
http://southernkettlebeller.blogspot.com/2009/09/reflections-on-sergey-rudnevs-lc.html
What does OTW stand for ? A definition, please, for the unenlightened ?
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