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POWERLIFTING

By Powerliftingcheck

TABLE OF CONTENTS

STRENGTH TRAINING OF THE EASTERN BLOC - POWERLIFTING

BASICS

THE GENERAL ADAPTATION SYNDROME

PRINCIPLE SPECIFICATION

PRINCIPLE OF FATIGUE MANAGEMENT

SUMMARY

VOLUME, FREQUENCY, INTENSITY

INTENSITY

INTENSITY AND SPECIFICATION

INTENSITY AND MUSCLE GROWTH

VOLUME

INTRODUCTION TO FREQUENCY

VOLUME AND FREQUENCY

THE HIGH VOLUME TRAP

OPTIMUM FREQUENCY

PERIODIZATION BEGINNER, ADVANCED, ELITE

MICROCYCLE AND MESOCYCLE

PRILEPIN TABLE

RUSSIAN COMPLEX SENTENCES

SHEIKO ROUTINE

SMOLOV SQUAT CYCLE

EXTENDED RUSSIAN POWER ROUTINE 9 WEEKS

BULGARIAN METHOD FOR POWERLIFTING

Strength Training of the Eastern Bloc – Powerlifting

Foreword.

This book should give you a little theory and overview of Russian training plans and the Eastern bloc.

Fundamentals of theory and analysis of plans in strength training.

For many more useful information, then visit https://www.powerliftingcheck.de

BASICS

With this series I will be going through some points, with which one can rate a training plan.

THE GENERAL ADAPTATION SYNDROME

Now what does that mean? It is the theory of stress-recovery-adjustment behavior. So the stress refers to the training stimulus you have set. Here, the body is now something "destroyed" or release toxins. Now the dose of the stimulus must be high enough to be considered as a burden and enough "damage" to supply. The body must now repair these damages. What is called recovery. This recovery can be influenced by appropriate nutrition and supplements and therefore also accelerate. After repair, the body will now adapt to better prepare for further stimuli. So, to get less damage from the same stimulus.

As an example: A cellar child goes into the sun and gets sunburn. Now the skin will recover and turn a little brown. Now the cellar child can stay out longer and does not get the next sunburn quite fast.

What does that mean for us? After every stimulus and complete recovery, we must increase the next stimulus. So move more weights from workout to workout.

PRINCIPLE SPECIFICATION

Following the general adjustment syndrome pattern, we now need to perform heavy squats, heavy bench presses, and heavy deadlifts as the powerlifter at the appropriate frequency.

The division of repetitions helps us to do this.

1-5 reps for power

5-10 repetitions for muscle

10-25 repetitions for stamina

One thing must be noted though. With 3 repetitions you will also build muscle. The transition is fluid.

The law of accommodation "law of accommodation" states that the more often the body is exposed to the same stimulus, the less the body will show adaptive response (adaptation). This applies to a large extent to the choice of movement and to a lesser extent to the training intensity.

Let's take the squat. In the first training you will get 100% as return on investment. The 2nd training maybe 80%, the 3rd 60% and the 4th training maybe 40%. Well, if, for example, a paused squat is done, then the carry will be 75%. This means that if you use paused squat as 3rd training, you will end up with more carry over or more adjustment. Thus, get more results for the time invested.

Principle overload

Following the pattern of the general adaptation syndrome, we have to overload the body again and again. So always new stimuli with a higher dose. We can with this.

More weight

More sentences

More repetitions

Or slightly modified exercises (example paused squat)

Means we must do more and more in the course of our powerlifting career!

Also in powerlifting, if you do not do something, or do not train, then you will lose it slowly.

PRINCIPLE OF FATIGUE MANAGEMENT

It is important to understand this principle. The higher the stress on your recovery capacity, the longer the recovery will take.

So your appeal is too high and the next day of training too early, then you will slowly lose weight physically because you train too much. If your training stimulus is too small and the break between days is too long, you will also lose weight physically. So remember. Timing is important here! (timed coordination)

Principle individual differences

Many training programs ignore the law of individual differences. Not every body reacts immediately to the stimuli and volume. For example, some need 5 sets more squat to make progress than other people.

Not everyone can handle the same job.

Biomechanical conditions also influence the training and progress. By way of example, longer legs alter the leverage and, accordingly, adjustments need to be made, which muscles you train more to force further progress.

SUMMARY

The following points must be looked at to see if a training plan is good.

specification

There must be a lot of heavy squat, heavy bench press and heavy deadlift.

overload

You have to constantly overload your body with more weight, repetitions or sets. No new stimuli, no new adjustments.

fatigue management

Temporal coordination of workouts is important. If the stimulus is too high and there is not enough rest, you will probably get into overtraining and break down. If the stimuli are too small and the breaks too long, then you come into the lower training and will dismantle or stay the same.

individual differences

A plan should be set to your own differences. Each body needs a different dose of stimuli, exercises or volume. Also in view of biomechanics.

VOLUME, FREQUENCY, INTENSITY

Now let’s talk about variables that we can modify perfectly. That's volume, frequency and intensity.

Intensity

The intensity is one of the most important factors. This does not refer to how hard you try, but how heavy the weights are in relation to your maximum weight. For example: You can move Max in the squat 100 kilos exactly once. Now a set of 80 kilos is made, which now corresponds to 80% intensity.

Intensity and Specification

Training in the 90% + range, which corresponds to 1 to 3 repetitions, the training effect will be primarily neural in nature. Simply put, your nervous system will improve its overall efficiency through the maximum levels of muscle compartment. In addition, the coordination of this compartment will improve, leading to further performance improvements.

A huge part of the power used in moving a maximum weight will be neuronal in nature. In order for a program to be able to meet the specification threshold for powerlifting training, you must train frequently or often in the training cycle at the appropriate time in the 90% + range.

As we move the repeating image from top to bottom, the training effect shifts slowly from neuronal efficiency to muscle-building and then muscular endurance. This is mainly due to the fact that low repetition rates are predominantly restricted by force, while higher repetition rates are more influenced by metabolic fatigue factors such as ATP depletion, lactic acid threshold and other endurance components that are not necessarily relevant to powerlifting.