What do you mean by “organizing the training cycles”?
Don’t you just use a ME exercise for 3 weeks [as a beginner] then switch to another (perhaps after a deload week). And with DE you just go 50%, 55%, 60% over the same 3 weeks??? Is this a huge over-simplification?[/quote]
I’m pretty sure he is talking about training cycles in regards to what ME movements to use and when, total volume programming, and months and weeks leading up to meets. You have to remember that power lifting is a competitive sport, and as such there is an end. You must have a means to those ends, and to do this effectively takes some thought.[/quote]
Kinda. I mean in terms of periodization. There are 3 very different training cycles, almost like mesocycle blocks in block periodization. It is not just endless cycling of max effort lifts and the same waves of speed work over and over again. People don’t make progress because they don’t take the time to actually learn the system. It’s easier to google “5x5” than it is to read through Supertraining. Just like it is easier to read one article on Westside, try it out for a month, and then decide it only works for guys on steroids or only when lifting in s shit load of gear.
Grunt, you nailed it when you said it is a means to an end. The plan needs to adapt to you, not you to the plan. Any good program will allow you to shift the emphasis of the training, still keep the main principals of the program involved, and still, most importantly, make progress. Thats exactly what Westside allows.
For example, I am training for my first raw full meet in I don’t even know how long. I am also coming off some serious injuries as well. I tried to plan and organize my training a little bit better than I have in the past and this is what it has been so far:
12 weeks out: Block 1: Motor Potential Underloading
Dynamic work: Geared torwards size gains and increasing GPP
Squats- 25x2 w/50% in as fast a time as possible. Change bars and box height every week
Pulls- 12-15 sets of 2 w/ whatever moved fast. Changed foot position and bars every week
Bench- 20x3 w/40% in as fast a time as possible. Changed bars every week (the bench log almost knocked all my teeth out).
Max Efforts- Only for triples, no bands and chains, don’t fail on anything.
Assistant work: 3-5 general exercises for time (30-45 seconds a set) or for 50-60 total reps
8 weeks out: Block 2: Motor Potential Overloading
Dynamic work: Increase speed on main lifts. Maintain size and GPP.
Squats- 8-10 sets of 2, 50% week 1, 55% week 2 and work up to a heavy double, 200-400lbs in band tension
Pulls- 8-10 sets of 1, 50%, change band tensions each week
Bench-8-10 sets of 3, 40-50%, tons of band tension
Max Efforts- Singles w/bands and chains
Assistance work: 2-3 specific barbell exercises for 30-40 total reps, or up to a 6rm
Deload week 5
4 weeks out: Block 3: Technical
Pure speed work with light band tensions
Max efforts to singles with no band tension or chains
Assistance work only 1-2 exercises, at least one to a 6rm
2 weeks out: Same
Drop bands and chains
No more max efforts
Meet Week: Wreck shit.
See how all of the main principals are still in place but the emphasis in training shifts greatly. This is just an outline, I didn’t even include how I planned out extra workouts… which looks a lot like Russel Crowes shed in “A Beautiful Mind.”