tons of stuff to pick out from the above notes, i love this one though:
"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".
"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."
peace
Zig-zaging high-volume strenth / explosive FTW!
The Ratio Technique FTW!
MSEM FTW!
Prof. Verkhoshansky FTW!!!
Is he talking about macro=periods or micro-periods here???
he's talking about meso's, but if you did what he's talking about for a macro, then you would surely suffer..
Like, should I do 4 weeks of heavy 85% squats 2x a week, then a 1 week phase of explosive work and repeat?
Or, is he saying alternate sets of heavy squats with explosive squats (or maybe just standing VJ)?
keep in mind i don't speak for him, just my interpretation of some of his stuff..
well, he's referring to concentrated loading blocks, which can last anywhere from 4-6 weeks with very intensive concentrated strength work, or 8-10 weeks with less intense but still concentrated strength work. 4-6 week concentrated blocks seem to be more effective.
he's saying you could perform maximal or explosive strength work in high concentrations for 4 weeks, which will cause a decrease in movement speed/explosive strength etc, but then a drastic reduction in the volume/frequency would allow for restoration and supercompensation.. so you could concentrate jump squats + squatting to 3x/week for 4 weeks, then transition into 1x/week with intensification of jumps/sprints etc to allow for the supercompensation (realization) to take place. Regardless of anyone's recommendation's, i'd make sure to maintain efficiency on the movement goal, ie jumping, at least 2x/week, it doesn't have to be max jumping though it could be submax (near max non-psyched) in a block like that.
so in your example, you'd be looking at 2 meso's:
- 4 weeks concentrated
- 4 weeks realization (with strength maintenance most likely using maximal effort strength method 1x/week)
i see no reason why you couldn't rotate the above multiple times, eventually there would need to be a backoff period but i'm pretty sure you could get great gains doing that for quite a few rotations.
so here's the temporal loading variant he was talking about:
"concentrated variant: more effective
- characterized by a drop and then a significant rise in speed strength
- this is a manifestation of the so called "delayed training effect" of strength work
- magnitude greater if concentrated strength work is followed by specialized work of moderate volume, but with a higher power output of the muscular contractions (technique work, competitions, controlled starts)
+ concentrated work depends on it's content and structure
+ methods with a greater training effect are introduced, successively, into training (jumping exercises, barbell exercises, jumps (leaps) after depth jumps"
Yes, this is an old thread but it's just fucking amazing. Reading this stuff, i feel as enlighted as I did back in the VJB days.
glad you liked it man, he's an s&c genius.
peace man
