Strength Training of the Eastern Bloc - Powerlifting. Powerlifting check

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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)