26 September 2009

20 kg snatch:
max attempt:
60L/60R - new PR.

I am loosely following non-OTW, multiple switch routine which, according to some, should not result in the improvement of GS numbers. Yet the progress is apparent.

It is not a secret that I believe that volume training should be the backbone of GS training. Gradually build the volume and then increase the intensity - with or without the concomitant decrease in volume. An attempt to define mathematical aspects of GS training has been done on this blog a while ago. Just a little reminder: intensity in GS is reps per minute or total number of reps in a set. So longer set (more reps) is more intense than a shorter one (fewer reps).

High intensity training is also important, but just like max attempts in powerlifting or olympic lifting it should not be used often. There are two problems with intensity: it is more likely to result in injury and it is mentally hard. Yeah, yeah, "no pain..." and shit like this. I am not interested in olympic achievements. On the contrary, my main goal actually is to stay injury free. And looking forward to workouts is another one. In any case, from what I read in most endurance sports athletes do not train by doing max or near max efforts every session.

I said couple of times that in my opinion volume forces improvement in technique. Catherine Imes says not necessarily. Of course "not necessarily"! Is there any method that will enforce the technique "necessarily"? Any magic guaranteed way? Not even presence of the best coach in the world can guarantee that.

Let me explain what I mean by volume leadin to better technique. First, technique generally gets better from doing lots of repetitions, and volume training results in a lot of repetitions. Just before I get objections: not mechanical or mindless repetitions. On the contrary, the trainee should analyse every one of t5hem and pay attention to the efficiency and economy.

Second aspect of volume training - curiously - has been addressed by Catherine herself. A while ago she posted something about long sets teching you "to survive". It is true: long sets lead to fatigue, and you have to adjust your every little move to squeeze another few reps out of the set.

A while ago there was a post on the Russian forum http://girinavsegda.forum24.ru/ The adminitstrator of the forum posted his recommendation for developing the technique of jerk:

The bell 16 kg is jerked with one arm at maximal tempo and for maximally possible duration. The goal of the workout is to reach maximal exhaustion, when there is no strength to continue jerks. This is where actual work on the technique starts: you literally begin to jump up, pushing the bell with the whole body and momentarily dive into minimal dip. This is important when starting to learn jerk: you squeeze another 10-15 reps this way and then switch hands. This way you find your optimal technique, unlike trying to copy someone else's which might not fit you just like someone else's clothes...

This is obviously true for any other lifts. I can just see the advocates of long sets point the finger at me: "Aha! Long sets!" But they would be wrong. You need fatigue to improve the technique, and multiple switches allow plenty of that. During snatching with multiple switches you experience fatigue several times - unlike in one long set. You can even regulate the degree of this fatigue by chosing the number of reps to switch. Switching every 10 reps will cause less pronounced fatigue than every 20 or 30.

During continuous snatching with multiple switches you also learn to pace yourself, just like during max sets: you know that you have to get to these 200 reps. Likewise, you have to pay attention to the economy of your lifting. So you get most the benefits of max set and at the same time get more conditioning, simply because you are able to lift for more reps. And if you are paying attention to the technique more reps will translate to technical improvement.

To summarize this blubber - multiple switches are good for GS.

8 comments:

Anonymous said...

Ugene, I read your blog looking for ideas to incorporate in my own workout planning.

The basic gist of my plan is to do workouts of with volumes of 2.5 times max with intensity of 50 - 80 % max. So my workout would be 100 tl reps split into 4 sets of between 20 - 32 reps if my max is 40 reps lc

I am trying to figure out which way to go with intesity: increase volume or increase pace. It seems to me to continue to increase volume (aerobic endurance?) rather than increase pace (anaerobic capacity?) and work up to a 20 min max set with light weights. Any comments?

my website: www.hss-dev.com (contains some commentary on gs training and a random workout generator

kevin

girevikdavid said...

very interesting stuff. Thank you Eugene and Kevin.

David

girevikdavid said...

Oh, I forgot to address your question Kevin. I think (just my 2 cents worth mind) that setting a goal of volume of 20 minutes is too much focus on volume. I think if you are training 2.5x competition volume already, you should begin increasing the intensity via pace IF you already have a solid cardio base which it sounds as though you do. Even in the Olde Tyme running training (a'la Arthur Lydiard) after his trainees were doing 100 mile weeks, they still had to do their speed work. So, my suggestion is to either increase the tempo (RPMs) or throw in some heavier bell work.

Anonymous said...

girevikdavid,

Did we met @ nakf nat's in Lajolla? I remember meeting a David from Oregon. Thank you for your input. The thing that bothers me with GS training is that there is no analogy to endurance training like there is in other endurance sports like running, swimming and cycling where you build a base with over distance workouts. I keep thinking that my previous efforts at GS stalled at around 50 jerks @ 24kg because I didn't have a sufficient base before I started working the anaerobic paths.

kevin

Smet said...

Kevin

For lower class gireviks I am a big believer in high volume/low intensity principle. Your training outline is in keeping with that.

As far as increasing intensity - I like the idea of increasing density, and so far I haven't seen anything simpler than Russian EDT. With that you can chase any goal you choose: the duration, pace or total reps.

I am not sure about 20 min set - haven't seen it recommended anywhere except by AKC. Volume in GS for me is reps, not time. Vasily Ginko was laughing remembering one competitor who was just standing on the platform, regularly twisting backwards to see the clock: how much longer he has to endure! What's the point?

Regarding your last comment - you are right, there is no other sport where you use all four limbs at such ointensity. However it has been observed many times that those who come from other endurance sports (runners, skiers, swimmers) generally do very well in GS. That's why I think instead of doing very long GS sets it makes sense to go for a run. It will get your cardio going and teach you all the necessary mental qualities.

girevikdavid said...

Kevin, perhaps we did - I was there. Where are you from? Are you David Z's friend from Colo? If so, I remember you well.

The AKC/WKC principle of changing time/pace/weight in that order, the EDT approach, or the Ryabchenko approach that I'm using now all work well. They are all staged and progressive.

Are you feeling solid with your technique? That is the biggest variable of all as far as I'm concerned. I'm much "weaker" now than when I did the NAKF Nationals and 64 rather than 61, however, my #'s are much higher which is a mostly product of development of technique.

Brian said...

Eugene, I believe that you are over thinking! GS (snatch) is a 10 minute competition that allows you one switch! You repeatly say that you love the multiple switch sets and you talk and talk about how much better they are than the OTW but you are forgetting that that is not GS. Its like saying that you love marathons but you never run the full 26 miles and that you prefer to walk every 2 or 3 miles! The bottom line is that snatching for 10 minutes with one switch is damn hard and switching mulitple times is easier. Im excited that you are challenging yourself and you working out for long sets and you enjoy it, but try not to put down one switch training because when it comes down to it, training with just one switch is leaps and bounds harder than switching every minute or 20 reps.

girevikdavid said...

Ha, in the frenzy of all the thoughts about the subject in question I forgot to offer congratulations Eugene - a new PR is nothing to be sneezed at! BTW, I wonder if that phrase has a Russian equivalent? Kind of like the German word for "weenie" meaning literally "loose egg" :)