Monday log will occur tomorrow. It´s not superstition. It´s just because at the very end of the day… at night… everything can happens in the kitchen.
So, today I will describe the numbers of my mesocycle. This periodization tries to follow a system called ‘LPO System’, developed by a brazilian weigthtlifter, Edmilson Dantas aka “Dimas”. He coined this scheme as the “LPO System” (LPO is “Levantamento de Peso Olímpico” = olympic weightlifting). He is a former coach of Fernando Reis, one of the top heavyweight olympic lifters of the world. Dimas holds several national and international titles. He studied olympic weightlifting in Cuba, which prepared the athletes according to soviet principles and techniques. So, I am very excited to put on practice this system, presented in a little and low-cost book (in portuguese).
The system is for power snatch and a power clean + power jerk, but I used it for the full version of snatch, as well as the clean & jerk. Understand ‘full’ as ‘the maximum I can execute’.
Let´s get it on…
Volume scheduled: 1 mesocycle; 4 microcycles; 8 training sessions; 700 repetitions
Volume is adjustable ranging from 500 to 1100 repetitions.
WL (snatch + clean % jerk) series: 40% volume
-snatch: 20% of volume
-clean & jerk: 20% of volume
Strength series (squat + clean/snatch pull): 60% volume
-squat: 2/3 strength volume
-pulls: 1/3 strength volume
WL and Strength series are adjustable according to each one goal.
Volume modulation during mesocicle:
microcycle #1: 20% of total volume
microcycle #2: 35% of total volume
microcycle #3: 27% of total volume
microcycle #4: 18% of total volume
Volume distribution is adjustable. In this distribution I chose for one that gives me a supercompensation period right after micro #4.
session #1: 60% of total microcycle #1;
session #3: 60% of total microcycle #2;
session #5: 60% of total microcycle #3;
session #7: 60% of total microcycle #4;
session #2: 40% of total microcycle #1;
session #4: 40% of total microcycle #2;
session #6: 40% of total microcycle #3;
session #8: 40% of total microcycle #4;
Average intensity during mesocycle: constant at 66% of 1RMs of snatch, clean & jerk, and squat (1rm clean pull = 1rm squat)
Average intensity is adjustable according to each ones goals, ranging from 65 to 75%.
Z1: 50 to 59% - 6 to 3 reps for (snath/cj); 10 to 4 for (squat/pulls)
Z2: 60 to 69% - 4 to 2 reps for (snath/cj); 8 to 3 for (squat/pulls)
Z3: 70 to 79% - 4 to 2 reps for (snath/cj); 6 to 2 for (squat/pulls)
Z4: 80 to 89% - 3 to 2 reps for (snath/cj); 4 to 2 for (squat/pulls)
Z5: 90 to 100% - 2 to 1 reps for (snath/cj); 2 to 1 for (squat/pulls)
These zones have a fine adjustment at each one. Personally I use 55, 65, 75, 85% for Z1 to Z4. Z5 is for the “days of war”.
28% at Z1
42% at Z2
22% at Z3
8% at Z4
Modulation intensity is adjustable according to each one goals.
***It is better to choose optios pointed in the spreadsheets presented on the book for each one of the ‘adjustable’ settings metioned here (to avoid same problems found in people which begins to change sheiko spreasheets with tragical endings…)
Putting all this stuff in the blender, I generate the training sessions that will be reported from tomorrow until the end of the mesocycle.