Magic combo?

The topic of how to best train for GS has been beaten to death, and there is still no conclusion. There is no answer, of course, no secret and no one correct way. Particular method used also depends on the athlete and his goals. It also depends on the availability of time, both for training and recovery. In any case, various training modalities are useful, and a lot can be extrapolated from other cyclical sports.

On Rostov GS site Rudnev has a page where you can ask a question, and I found one of the recent comments interesting.

Hello -----! In order to get the elbows to reach iliac bones it is necessary to work on the flexibility in thoracic spine and hip joints. I recommend to alternate interval work with continuous sets with the competition bells. For example: finish two week microcycle with 10 minute jerk set at 3 reps/min, next microcycle – 10 sets one minute each, with rest 1 minute at 10 jerks/minute. Let’s say that you managed to last 4 min 20 seconds at 3 reps/min, and managed 6 intervals. Repeat until 100% success. Next step will be to complete 10 minute set at 4 rep/min and to do 8 intervals 1 min 15 seconds each at the same tempo, with 1 min rest. In continuous sets we increase the tempo of lifting, while in interval training the duration of intervals increases while their number decreases. You can also do dosed standing (from 1 to 10 minutes) with the bells on the chest [static rack holds – Smet] with the bells 28 kg and heavier. During that you may walk around and do trunk twists.

Interesting, isn’t it? Interval training as described here is nothing other than Russian EDT. Long sets don’t need an explanation. It seems that the combination of the two can be beneficial in GS (just like in other cyclical sports where it has been used for decades). At least this is the opinion of Maestro Rudnev.

9 comments:

David said...

great post, Eugene! thanks!

Sergei said...

My new role model:
http://www.nysun.com/new-york/geriatrics-80-pound-kettle-bells/52066/

Sergei said...

I was a good boy in 2009, and got Verkhoshansky/Siff Supertraining 6th edition for Christmas (http://www.ultimateathleteconcepts.com/store/supertraining.html). I highly recommend this fundamental work on modern sport science to anyone who's interested in training or simply working out the smart way. On page 11 table 1.1 summarizes resistance training methods to achieve different performance goals. Muscle endurance column shows the following protocol:
Load (% of 1 rpm): 40-60
Reps per set: 25-60
Sets per exercise: 2-4
Rest between sets (min): 1-2
Duration (secs per set): 80-150
Speed per rep (% max): 6-80
Training sessions per week: 8-14

8-14 training sessions per week to develop strength-endurance!!! I guess this is what it takes to grow extensive capillary system in your muscles and most importantly connective tissue. Obviously I can't do that. If I try, my wife will divorce me or check me into mental institution or both. But what about applying this principle to a specific muscle group in a specific lift? I am thinking of grip/forearm endurance in snatch. How about adding daily short morning sessions - 5-7 minutes of snatches with lighter bell (16 kilo to start with) in gloves until first good burn? This will tax my grip fast on a daily basis, will get the juices flowing, and should not fatigue central nervous system to the point where you want to puke just thinking of your bells sitting out there and waiting for you. It would be in addition to regular 3-4 times per week sessions, just a morning wake up routine. Approach contradicts with many recommendations on Russian forums about training the snatch no more than couple of times per week to allow your grip to recover. Not sure who's right, although my bet is on Verkhoshansky and I am willing to try it out. The only problem is getting out of bed 20 minutes earlier (would be 5AM for me) in the middle of February when it is still dark, cold and miserable outside. I am an early riser, but not that much of a hero. Perhaps I'll wait another month or two before committing myself to this experiment.
Whadayathink guys?
Sergei.

Eugene said...

Training in the morning is way beyond my will power. I think as we age more frequent shorter sessions are probably better. But, on the other hand, where do you find the time? The next question is, is Siff necessarily right?

I personally am not a morning training person at all, and there is some evidence that except for light jogging training on an empty stomach in the morning may lead to muscle loss. See - nice excuse to stay in bed!

Sergei said...

Eugene, I take mornings, you do afternoons! Just burn your grip daily and have that claws of steel in few short months! Funny, my own rant reminds me this scene at the local gym: one young chick shows barbell lunge to her friend with the comment: "This will make you butt firm!".

Tommy D said...

Very interesting post and discussion. Coincidentally I've been playing with a similar approach myself recently, only instead of 2 week cycles I was alternating training days (one long money set one day, multiple shorter (faster) sets with controlled rest the next). Might have to give the two week microcycle approach a go next.

As for time of day... personal preference would be to train in the afternoon/evenings, but my current work schedule doesn't allow this. So I've been training in the morning, and have to say that now that I'm used to it, it's not so bad.

Jakeheke said...

Thats good idea. Combo of dynamic "rack" training with low pace and interval training with sets getting longer. Because Idont have rack,I try this one!

Eugene said...

Maybe I should try working out in the morning too. I am the first one to wake up in the family, so at least nobody will get bitten.

Anonymous said...

Instead of alternating every 2 weeks, I'd alternate every 2 sessions.
I do that when I am away from home with only one set of bells.
otherwise, I found that doing one long set with main size bells (for me 20kg) followed by shorter set of next size bells works well for me. It also gets me ready to transition to longer sets with 24s gradually.
Specially for jerks I need more volume to progress, and the plan is to compete with 24s.
Right now: 3 times a weeks jerks in the mornings, 3 times snatch in the afternoon, same day. Other days ½hour bodyweight exercises with plenty of movement for active recovery. It doesn't really help performance (or too early to say) but my body and mind notice the difference.
I was training with bells 5 days (3 am+pm sessions, 2 pm only sessions) a week, it was too much personally, both mental and physical.