My back is sore and I didn't want to do anything strenuous today. So I decided to try something I read about in an article "Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain" (http://www.ncbi.nlm.nih.gov/pubmed/18362686?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum)
It's a review on High Intensity Interval training and its benefits, as well as its physiological basis.
This article mentions Wingate protocol developed by the authors and tested on various athletes. It is the usual interval workout on a stationary bike, 30 sec work and 4 minutes rest, repeated for 4 to 6 times - which makes total workout time 2-3 minutes.
I decided what the hell, let's do this today. An so it went:
Treadmill run 10 minutes at 8km/hour, then
Stationary bike Wingate workout: 30 sec/4 min x 4
That's it. And I am absolutely FUCKED!!! I could hardly walk away from the bike, the legs felt like wet cottonwool. Heart rate during the sprints went to 180/min, though - thanks to the previous GS work - declined fairly fast to 140-120. I am going to incorporate more of this workouts in my training, if only for variety.
22 March 2009
2 x 16 kg jerks:
10 minutes/50 reps
good rest
5 min/25 reps
16 kg snatch:
3 min/35 reps per arm
Volume - 3520 kg
10 minutes/50 reps
good rest
5 min/25 reps
16 kg snatch:
3 min/35 reps per arm
Volume - 3520 kg
Downside of vanity.
I work as an anaesthetist. Last week they brought the patient to the operating theatre on a broken bed: the weels were not turning properly. Partly because I wanted the job done, partly because of vanity I lifted the end of the bed and moved it to the desired opsition. Not much, about a meter, and the weight I lifted was - as you can imagine - not of olympic proportions. Yet it was heavy enough to draw the comments "mr. muscle" from my nurses. The downside - the next day my lower back was sore. That's how it usually reacts to stupid actions, with considerable delay.
I took it easy for couple of days and paid careful attention to the form of snatches during the weekend. Same yesterday while doing LC with two 20 kgs. In spite of being careful though my lower back is not doing well today. I also atribute it to the poor cleaning technique yesterday.
Morale? First, do not show off, its benefits - several admiring remarks - are quickly overwhelmed by the downside, discomfort and inability to train. Second - take care of your back. Stretching, mobility and may be gentle "incorrect" lifting a la Mel Siff should take larger place in my training. I wish I learned from mistakes...
I took it easy for couple of days and paid careful attention to the form of snatches during the weekend. Same yesterday while doing LC with two 20 kgs. In spite of being careful though my lower back is not doing well today. I also atribute it to the poor cleaning technique yesterday.
Morale? First, do not show off, its benefits - several admiring remarks - are quickly overwhelmed by the downside, discomfort and inability to train. Second - take care of your back. Stretching, mobility and may be gentle "incorrect" lifting a la Mel Siff should take larger place in my training. I wish I learned from mistakes...
18 March 2009
16 kg snatch: 10L/10R
2 x 20 LCC&J:
2nd step in the progression:
1 min 15 sec sets, 1 min rest
Reps: 7/8/7/8/7/8/7/7 Total - 59
2 x 20 kg swings/cleans
15 reps
1 clean for every 2-3 swings
2 x 20 kg jerk:
20 reps/4 minutes
Total volume: 3760 kg
Jerks definitely feel much easier since the drop became less strenuous. Now I just have to figure out the correct way to clean... probably will take another 10 months :(
2 x 20 LCC&J:
2nd step in the progression:
1 min 15 sec sets, 1 min rest
Reps: 7/8/7/8/7/8/7/7 Total - 59
2 x 20 kg swings/cleans
15 reps
1 clean for every 2-3 swings
2 x 20 kg jerk:
20 reps/4 minutes
Total volume: 3760 kg
Jerks definitely feel much easier since the drop became less strenuous. Now I just have to figure out the correct way to clean... probably will take another 10 months :(
15 March 2009
20 kg snatch
hand switch every 30 seconds
10 min total @14 reps/minute
It is actually difficult to snatch slowly!
hand switch every 30 seconds
10 min total @14 reps/minute
It is actually difficult to snatch slowly!
The technique, the belt and the elbows
A conversation from Rybinsk GS forum. It is part of the tread "Jerk". I slightly edited it (inevitable when translating).
Ванёк: Hi everyone. I would like to ask the experienced - is it alowed to rest the elbows on the belt in rack position? Samarets (another poster) was recently telling that he made special pockets on his belt for better elbow rest. What's the attitude to these kind of modernizations at the competitions? As far as I know the rules only state the width of the belt (not wider than 10 cm) and that’s it, nothing else.
ДЮСШ (GS coach - smet): Rules also state the thickness of the belt, 10 mm. At national Russian competitions all “inventions” in regards to the belt are stopped in their tracks. Resting the elbows on the belt hasn’t been banned yet, it looks.
GirEV (not sure,but I think he is MSMC; at least MS - smet): Exerpt from the Rules of GS Competition.
Athletes uniform.
- it is allowed to use standard weightlifting belt not wider than 12 cm, bandages not longer than 1.5 m…
ДЮСШ: Read further, the comments to the paragraphs.
…weightlifting belt must be standard. Rear part of the belt not wider than 12 cm, front part not wider than 6 cm, thickness of the frontpart no more than 0.8 cm…
Ванёк: Thanks. Everything is clear
GirEV: ДЮСШ, have you re-phrased my post? :)
ДЮСШ: Not at all. Read very carefully. It is not my “opus”. The exerpt is taken from the Rules published on the VFGS (Russian GS Federation). The difference is that the thickness of the belt is stated, 0.8 cm. The poster was asking about pockets on the belt to make the jerk easier. It will obviously alter its thickness, or width and obviously the whole look.
Антоний: As far as uniform is concerned, everything is clear. As far as elbows touching the belt – not really.
GirEV: Elbows are allowed to touch the belt!
Ванёк: In regards to the thickness and the pockets everything is clear. What’s not clear – yestesrday I saw on the Net – not gonna lie (not sure), I think it was Denisov at some competition. Well, this girevik – when I looked carefully – his belt was bent outwards in places where the elbows were leaning, sort of semicircles.Therefore the thickness of the belt is standard, but the shape is deformed.
The reason I am asking is because when I was training with mostly 24s – had no problems and I was able to rest in the rack position. For the last 4 months I train with 32s and 29s and cannot properly relax my arms. Because of that already after 3 minutes my triceps is beaten up, and after 5 minutes feels as it ismade of wood. I will try to post the file here.
ДЮСШ: If you pay attention you may notice that the great are forgiven for many sins! Overall though, do not concentrate on the belt too much. It impedes progress. Train for a week without the belt. Especially the rack. Roll the bells onto the chest, and bend backwards in the lower back. If your legs are strong, place the feet wider, point the toesoutwards. In other words, find the position in which the arms rest the most.
Ванёк: Thanks, I am gonna try.
SPIRIDON: I fully agree, and it has been written numerous times: the belt is not the means of elbow support, but the device for the protection of the spine. Tighten it up, and you can push one hundred percent, without fears to pull the lower back.
As far as relaxing in the rack – I find static exercises very helpful.
End of tread.
Ванёк: Hi everyone. I would like to ask the experienced - is it alowed to rest the elbows on the belt in rack position? Samarets (another poster) was recently telling that he made special pockets on his belt for better elbow rest. What's the attitude to these kind of modernizations at the competitions? As far as I know the rules only state the width of the belt (not wider than 10 cm) and that’s it, nothing else.
ДЮСШ (GS coach - smet): Rules also state the thickness of the belt, 10 mm. At national Russian competitions all “inventions” in regards to the belt are stopped in their tracks. Resting the elbows on the belt hasn’t been banned yet, it looks.
GirEV (not sure,but I think he is MSMC; at least MS - smet): Exerpt from the Rules of GS Competition.
Athletes uniform.
- it is allowed to use standard weightlifting belt not wider than 12 cm, bandages not longer than 1.5 m…
ДЮСШ: Read further, the comments to the paragraphs.
…weightlifting belt must be standard. Rear part of the belt not wider than 12 cm, front part not wider than 6 cm, thickness of the frontpart no more than 0.8 cm…
Ванёк: Thanks. Everything is clear
GirEV: ДЮСШ, have you re-phrased my post? :)
ДЮСШ: Not at all. Read very carefully. It is not my “opus”. The exerpt is taken from the Rules published on the VFGS (Russian GS Federation). The difference is that the thickness of the belt is stated, 0.8 cm. The poster was asking about pockets on the belt to make the jerk easier. It will obviously alter its thickness, or width and obviously the whole look.
Антоний: As far as uniform is concerned, everything is clear. As far as elbows touching the belt – not really.
GirEV: Elbows are allowed to touch the belt!
Ванёк: In regards to the thickness and the pockets everything is clear. What’s not clear – yestesrday I saw on the Net – not gonna lie (not sure), I think it was Denisov at some competition. Well, this girevik – when I looked carefully – his belt was bent outwards in places where the elbows were leaning, sort of semicircles.Therefore the thickness of the belt is standard, but the shape is deformed.
The reason I am asking is because when I was training with mostly 24s – had no problems and I was able to rest in the rack position. For the last 4 months I train with 32s and 29s and cannot properly relax my arms. Because of that already after 3 minutes my triceps is beaten up, and after 5 minutes feels as it ismade of wood. I will try to post the file here.
ДЮСШ: If you pay attention you may notice that the great are forgiven for many sins! Overall though, do not concentrate on the belt too much. It impedes progress. Train for a week without the belt. Especially the rack. Roll the bells onto the chest, and bend backwards in the lower back. If your legs are strong, place the feet wider, point the toesoutwards. In other words, find the position in which the arms rest the most.
Ванёк: Thanks, I am gonna try.
SPIRIDON: I fully agree, and it has been written numerous times: the belt is not the means of elbow support, but the device for the protection of the spine. Tighten it up, and you can push one hundred percent, without fears to pull the lower back.
As far as relaxing in the rack – I find static exercises very helpful.
End of tread.
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