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New Post 2/9/2008 7:25 PM
  Dimitry
38 posts
8th Level Poster


Block System for Powerlifting 
Modified By Prof. Verkhoshansky  on 2/29/2008 5:11:23 PM)

Hi Dear Professor.

 

I would ask you on a possible application of the blocks system to powerlifting:

 

Block A: Morphological-physiologic strength.

Block B: Explosive strength.

Block C: Maximum strength.

 

In the block A the main objective is the development of morphological-physiologic strength, while it has also an introduction by means of explosive strength.

 

The means could be:

 

Repeat-serial method:

 

1. The weight is 85-95% of maximum and there are 5-6 reps in one set. There are 2-3 sets in one series with a rest of 4-6 minutes in between each set. There are 2-3 series with a rest of 6-8 minutes in between.

 

2. A series with 3 sets is executed as follows:

a. with a weight of 80% of maximum - 10 reps;

b. with a weight of 90% of maximum - 5 reps; and

c. with a weight of 93-95% of maximum - 2 reps.

The rest pause between sets is 4-5 minutes. In one training session there are 2-3 series with a rest of 6-8 minutes between series.

 

3.Complete 3 sets: 8-10 reps 80%RM, 5 reps 90% RM and 3 reps 93%RM with rest of 2-4’. Perform 2-3 series with 6-8’ rest in between.

 

4. Four sets with a rest of 5-6 minutes between sets:

a. in the first set the weight is 70% of maximum for 12 repetitions.

b. in the second set the weight is 80% of maximum for 10 reps.

c. in the third set the weight is 85% of maximum for 7 reps.

d. in the fourth set the weight is 90% of maximum for 5 reps.

There are two series done with a rest of 8-10 minutes in between.

 

5. Slow movements in the eccentric regime with the load at 75-80% of maximum are executed. The very lowest position is maintained for 2-3 seconds and then, with the greatest speed possible, the concentric move is executed. The exercise is repeated 2-3 times in 2-3 sets with rest pauses of 4-5 minutes in between sets. Two series with a rest of 6-8 minutes in between are performed.

 

6. In the static-dynamic regime of muscle work, the load is 70-80% of maximal. At the beginning, there is a gradual, 2-4 seconds of isometric tension build-up within the limits of 80-90% of the weight being used. After the hold, there is fast movement in a concentric regime. In one set there are 4-6 reps. In one training session there are 2-4 sets with a rest pause of 4-6 minutes in between. In all, there are two series with a rest of 6-8 minutes in between series.

 

 

Repeat-serial method wich produces a considerable increase in muscle

mass:

1. With the resistance at 75-85% of maximum, the movements are executed slowly to obvious fatigue. Do 10-12 reps for 2-3 sets with a rest of  2 minutes between sets.

 

2. With the resistance at 80% of max, do 3-5 sets of 8-10 reps with a rest of 2-3 minutes in between sets. If the fatigue is significant, the time of rest between sets is increased to 5 minutes.

 

3. With the weight between 84-95% of maximum, do 3-8 sets of 3-8 reps with the rest pauses between sets, 3-5 minutes. If the last repetition in the set cannot be executed because of fatigue, a partner assists in overcoming the resistance.

 

4. With the resistance between 85-90% of maximum the number of repetitions is optimal (to fatigue) and then two additional movements are done with the help of a partner. When the weight is lowered the partner does not assist. Two sets are executed with the rest pause depending upon the individual.

 

5. The same number of repetitions is executed in each set but with less resistance in each set. For example, 65 x 10, 60 x 10, 55 x 10, 50 x 10. The rest pause between sets is 1-2 minutes. This variant is useful for targeting the small muscle groups which fatigue quickly or when the rest pauses between sets are reduced.

 

For introduction of explosive strength and preparation tendons and ligaments:

 

1.Squat jumps on two parallel benches or on the floor with kettlebells, (24-36 kgs.) held in the hands. In one set there are 8-10 jumps with sub-maximal effort. In one series with two sets, the rest between sets is 2 minutes. In 2-3 series the rest between series is 3-5 minutes.

 

2. Bounds and landings.

 

3. Explosive strength expressed with low external opposition: overload weight 50-70% RM, 10-15 reps, 4-6 sets, 3-4’ rest.

 

 

In the block B, the main objective is the development of explosive strength, while it has also an introduction by means of maximum strength and maintaining of means of morphological-physiologic strength.

 

The means of  block B could be:

 

1. Explosive strength expressed with low-middle external opposition: overload weight 70-90% RM, 5-10 reps, 4-8 sets, 3-4’ rest.

2. Explosive strength expressed with low external opposition: overload weight 50-70% RM, 10-15 reps, 4-6 sets, 3-4’ rest.

 

3. jumps onto a box.

4. depth jumps, 4 sets of 10 reps from a height of  75 cm.

5. squat jumps with 40-70% RM.

 

6. Complex method-stimulation method:

Two sets with 2-3 slow reps with 90-95% RM, then 3 sets of 6-8 reps with 30-70% RM or shock method or squat jumps (with maximum effort and relaxing muscles between reps). Rest intervals between sets are 3-4 minutes. Perform 2-3 series with 8-10 minutes rest periods.

 

7. Introduction of means of block C.

 

8. Short maintenance of means of  block B.

 

In the block C, the objective is the development of maximum strength directed mainly to the improvement of the central nervous system as in the competition and maintaining of means of explosive strength.

 

 

The means could be:

The repeat method:

1. Execute 2-3 repetitions with the weight at 90-95% of maximum. In the session execute 2-4 sets with a rest pause of 4 to 6 minutes in between.

 

2. Five sets are executed.

1. with the weight at 90% of maximum - 3 repetitions;

2. with the weight at 95% of maximum - 1 rep.

3. with a weight of 97% - 1 rep;

4. with the weight at 100% of max - 1 rep; and

5. with the weight at 100% of maximum plus an added weight of 1-2 kgs.

The last set is not done if the athlete has a feeling that he will not be successful. The rest between sets is 3-4 minutes. The five sets are repeated 2-3 times [2-3 series] with a rest of 6-8 minutes in between the series.

 

3. Work is executed in an eccentric regime with the weight 120-130% of maximum for the given exercise. Four to five repetitions are done for 3 sets with the rest between sets, 3-4 minutes. The load is raised to the initial position with the help of partners.

 

4. The combination of eccentric and concentric regimes of muscle work in the barbell squat with the use of separate suspensions are now being made. For example, the squat descent is executed with a weight of 120-140% of maximal. Two to three repetitions with compulsory relaxation and shaking of the muscles are executed for one set. In one series there are three sets with 4-6 minutes rest in between sets. There are a total of two to three series with a rest of 8-10 minutes in between series.

 

5. Complex method-stimulation method for developing maximal strength: 2-3 sets of tonic explosive as shock method + 2-3 sets of  1-2 reps with 95-100% RM.

 

6. Maintaining of means of explosive strength: jumps onto a box, squat jumps and shock method from 95-115 cm height, 4x 10 reps for development of maximal strength.

 

The basic idea is to develop strength first from the morphological and physiological point of view and then through the influence of the explosive strength on maximum strength.

The block A should realize decreased 10-12% of maximum neural strength indices due to the high volume of reps and sets. Then indexes of maximum force should rise in Block B under the influence of explosive strength development. And finally indexes of maximum force should reach its maximum in Block C because of the specific means of powerlifting competition.

 

What do you think of this model?

 

Demetrio Frattarelli, Italy.

 
New Post 2/29/2008 5:12 PM
  Prof. Verkhoshansky
245 posts
www.verkhoshansky.com
1st Level Poster


Re: Block System for Powerlifting 
Modified By Prof. Verkhoshansky  on 2/29/2008 5:14:23 PM)

Dear Demetrio Frattarelli,

your program seems to me very good, I appreciate the originality of its basic idea.

The only warning for this program is that it could be very “hard” for athletes, for this reason I suggest you:

1)       at the beginning of Block A, to increase more gradual the overload weight from 70% of 1RM to 90% of 1RM;

2)       to use the Stimulation method only at the second part of Block B;  

3)       to use very low load volume in block C: you should reduce the numbers of training sections per week and you should not use no more than 2-3 sets of each exercises.

 

The duration of each block is another interrogation mark. I think that the duration of each Blocks have to be checked and tuned in practice.

 

I wish you to succeed with your excellent program.

Yuri Verkhoshansky

 
New Post 10/18/2008 3:23 PM
  Warren
22 posts
9th Level Poster


Re: Block System for Powerlifting 

Dimitry,

How many days a weeks would you use this program and how many weeks are in the block? What types of lifts are being used?

Thank you for your time,

Warren B. USA

 
New Post 10/19/2008 2:04 PM
  Dimitry
38 posts
8th Level Poster


Re: Block System for Powerlifting 
 Warren wrote

Dimitry,

How many days a weeks would you use this program and how many weeks are in the block? What types of lifts are being used?

Thank you for your time,

Warren B. USA

 

I have slightly modified this program:
Block 1: Hypertrophy (Variant 1 of series repetitive methods).
Block 2: Functional-morphological strength (Variant 2 of series repetitive methods).
Block 3: Maximal strength (Maximal strength effort methods).
Block 4: Explosive strength.
Block 5: Maximal strength. (competitive period).
 
In the first three blocks there is also the groundwork for the explosive strength of 4 block. (absorption of energy as altitude landings and in the smith machine and explosive works of 40-70% RM).
 
I suggest the the 3 +1 split: 3 days workout and 1 off like this:
 
Day 1:
Bench press.
Inclined press.
Dips.
Curls.
Abs.
Calves.
 
Day 2:
Squat.
Front squat.
Leg curl.
shrug.
(and then squat jumps, box squat jumps, altitude landings, depth jumps).
 
Day 3:
Deadlift.
Rows.
Pulldown.
Military press or push press.
Triceps.
 
In this way each lift has traines every 4 days.
 
For a more advanced level you can move on to train every litf every 5-6-7 days, because nervous stress gradually increasing,
especially in maximal strenght blocks (3 and 5).
 
 Every block usually last 4 weeks of loading and unloading 1 (4+1 cycle), except the last one wich depends on the length of the competitive period.
In this last period we need to pay attention to when the form starts to fall, and then again with a crucial period of volume (Blocks 1 and 2).
 
 
New Post 10/20/2008 3:39 PM
  Warren
22 posts
9th Level Poster


Re: Block System for Powerlifting 

Thanks Dimitry,

Could you explain how you incorporate the absorption of energy into the first three blocks and when do you incoporate it before the lifts or after the lifts?

Thanks again!

Warren B. USA

 
New Post 10/20/2008 3:39 PM
  Warren
22 posts
9th Level Poster


Re: Block System for Powerlifting 

Thanks Dimitry,

Could you explain how you incorporate the absorption of energy into the first three blocks and when do you incoporate it before the lifts or after the lifts?

Thanks again!

Warren B. USA

 
New Post 10/21/2008 1:39 PM
  Dimitry
38 posts
8th Level Poster


Re: Block System for Powerlifting 
 Warren wrote

Thanks Dimitry,

Could you explain how you incorporate the absorption of energy into the first three blocks and when do you incoporate it before the lifts or after the lifts?

Thanks again!

Warren B. USA

Other things:
The split is elastic, it is modeled on athlete.
 
For example if you have trouble doing squats and deadlift in consecutive days, you can do so:
 
Day 1:
Deadlift.
Good Mornings.
Rows.
Pulldown.
Shrug.
Curls.
 
Day 2:
Bench press.
Inclined bench or military press or push press.
Dips.
Triceps.
Abs.
 
Day 3:
Squat.
Front squat.
Leg curl.
Calves.
 
If you have less time each block can last also 3 weeks of loading and unloading 1 (3+1 cycle).
 
The fifth block is always with 3-4 weeks of  high-intensive and low volume works, then 4-7 days of unloading before the first contest.
Later you can compete even 2 times a week, with rest and only light maintenance works between the contests.
 
The work of absorbing energy are only introductory in the first three blocks, which are usually carried out at the end of the group works.
I do you some examples:
1 Block:
1) Deadlift: Hypertrophy: 4 sets of  3-6 reps with 3-5' rest. break 5-10 minutes.
2) Good Morning: DE: 2x8, 50% RM rest 4'.
3) Deadlift: Energy Absorption: 2x5 FDA Deadlift, rest 3'.
 
1) Bench press: Hypertrophy: 3 sets of 8-10 reps, rest 2 minutes.
2) Inclined bench: Hypertrophy: 2 sets of 10-12 rps , rest 1-2 minutes.
3) Bench press: DE: 2-4 sets of 5-15 reps, rest 3-4'.
 
Second wo:
1) Bench press: Hypertrophy.
2) Push press: Hypertrophy.
3) Bench press: Energy Absorption: FDA bench press, 2x5-8 reps, rest 3 minutes.
 
 
1) Pl squat: Hypertrophy.
2) Front squat attg: Hypertrophy. 5-10' break.
3) Jumps squat: 2 sets of 8-15 jumps with 20% squat attg, rest 3 minutes.
4) Altitude landings from 75-100 cm, 2x8-10, rest 3-4 minutes.
 
These are just some examples. The guidelines for the other 2 blocks are the same.
 
New Post 10/21/2008 5:57 PM
  Warren
22 posts
9th Level Poster


Re: Block System for Powerlifting 

Thanks Dimitry,

When type of percentages are we looking at when deloading?

Warren USA

 
New Post 10/22/2008 12:35 PM
  Dimitry
38 posts
8th Level Poster


Re: Block System for Powerlifting 
 Warren wrote

Thanks Dimitry,

When type of percentages are we looking at when deloading?

Warren USA

In deloading week there is a decrease in volume and intensity.

The deloading week may be so organized (2 days wo and 5 days rest):
Mon: rest.
Tue: rest.
Wed: upper body.
Thu: rest.
Fri: rest.
Sat: lower body.
Sun: rest.
 
The decrease in the volume can be realized with the use of monosets, while the decrease of intensity can be realizerd through research of buffer and not of  failure.
For example deloading week after Block 1:
Lower body (Saturday):
 
1) Pl squat: 1x8 with 10 RM (2 reps of  buffer).
2) Front squat: 1x6 with 8 RM (2 reps of  buffer).
3) Squat jumps: 1x10 with 25% squat attg.
4) Altitude landings: 1x10. Stop.
After:
5) Leg curl: 1x8 reps (2 reps buffer).
6) Calf: 1x12 (2 reps buffer).
 
The guidelines for other blocks are similar. After the blocks of maximal strength you will use these same % with some higher:
1) Pl squat: 1x6 with 8RM.
2) Front squat attg: 1x2 with 3 RM.
etc.
 
 
 
New Post 10/22/2008 5:54 PM
  Warren
22 posts
9th Level Poster


Re: Block System for Powerlifting 

 

Thanks Dimitry,

What blocks do you like to use like box jumps, Altitude landings and depth jumps?

Thanks,

Warren Buirch USA

 
New Post 10/23/2008 2:27 PM
  Dimitry
38 posts
8th Level Poster


Re: Block System for Powerlifting 
 Warren wrote

 

Thanks Dimitry,

What blocks do you like to use like box jumps, Altitude landings and depth jumps?

Thanks,

Warren Buirch USA

I am not sure I understand well your question.
What do you mean?
Could you explain it better?
 
 
Demetrio Frattarelli, Italy.
 

 

 
New Post 10/23/2008 3:37 PM
  Warren
22 posts
9th Level Poster


Re: Block System for Powerlifting 

Sorry Dimitry,

When do you use altitude landings in Block1 or Block 2?

 

Warren Buirch USA

 
New Post 10/23/2008 6:20 PM
  Dimitry
38 posts
8th Level Poster


Re: Block System for Powerlifting 
 Warren wrote

Sorry Dimitry,

When do you use altitude landings in Block1 or Block 2?

 

Warren Buirch USA

In both blocks.
In particular altitude landings are used in blocks 1, 2 and 3 because they are preparatory works for depth jumps of 4 block.
Then depth jumps are used in the 5 block as a "Tonic activation" exercise in complex or stimulation method before maximal works.
 
Box squat jumps are similarly a preparatory exercise in the first 3 blocks (plinth height of 40-60 cm, no weight) and then it can have the greatest development in block 4. (plinth height 60-80 cm, with weight).

Demetrio Frattarelli, Italy.

 
New Post 10/23/2008 8:26 PM
  Warren
22 posts
9th Level Poster


Re: Block System for Powerlifting 

When doing box squat jumps with weights, are we using weights in the hands, or a weighted vest or dumbell on shoulders? How much weight is being used? Thank you for your help!

 

Warren Buirch USA

 
New Post 10/24/2008 10:56 AM
  Dimitry
38 posts
8th Level Poster


Re: Block System for Powerlifting 
The increase of height of the plinth and the increase in weight must be gradual in all blocks.
The weight can be used in the end of the block 3 on plinths of 50-60 cm and then in the 4 block you can continue on plinths of 60 cm with max weights of  10-25% of 1 RM squat attg. Only for advanced and very explosive athletes we can get to do the same weight on plinths of 60-80 cm.
As overload we can use two dumbells, 2 KB or a barbell on the shoulders.
 
Demetrio Frattarelli, Italy.
 
New Post 11/9/2009 11:32 PM
  nlumley
1 posts
No Ranking


Re: Block System for Powerlifting 
Modified By nlumley  on 11/9/2009 11:35:54 PM)
Hi Dimitry,

A very interesting programme. Can I ask about what successes you have had with it?

I would like to ask if you could explain your rationale for adding the exercises for absorbtion of energy as a means of preparing for explosive strength. Would repeatedly performing an eccentric only action, where the absorbed energy dissipates into heat, not inhibit the usage of this absorbed energy in a concentric regime when performing explosive moevements in the subsequent blocks?

Nick
 
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