Weight Training Journal
Weightlifting Article
NSCA National Conference - Soviet System of Periodization
For those who missed Part I
For those who missed Part II
In part 1 of this article on the Soviet System of Periodization I discussed the monthly volume in terms of reps. In part 2 of this serious I talked about the 6 different zones on intensity. Part 3 will discuss in more detail recommended sets and reps to male up your monthly volume.
Daily workout volume can be broken down as follows:
- a huge workout would consist of between 150 – 175 total workout reps
--- this volume is rarely used, saved for “exceptional” athletes
----- greatest effect on athlete strength, power and psychological success.
- a big workout day would have an athlete complete between 100 – 150 total workout reps
--- most commonly used volume
----- provides great effect on athletes ensureing continued success
- a moderate day 50 – 100 total workout reps
--- used to maintain gains made in previous workouts
- a small lift day would be up to 50 total workout reps
--- active rest
----- assist in recuperation and recovery
Soviet System of Periodization Program Design
exercise selection
Lower Body
~ Leg strength - Squat
~ Power - Power Cleans, Snatch, Pulls
Upper Body
~ Strength - Presses, Push Press, bench Press
~ Low Back - RDL, Glut-ham
~ Power - Jerks = Push Jerk, Split Jerk
A percentage of your lifts will be specified according to exercise type. It is suggested that you do not perform more than 25% of the total monthly (cycle) volume in one particular exercise. For each workout divide your daily volume into the following percentages.
Squats 25% - Power Cleans/Pulls 20% - Presses 15% - Jerks 15% - Snatch 15% - Low Back 10%
If performing 1000 repetitions for the month following the guidelines above you would limit yourself to a max of 250 Squat reps. The reps for the other exercises would be as follows, Power Cleans/Pulls 200 reps, Snatch 150 reps, and Presses 150 reps, Jerks 150 reps, and Low Back 100 reps.
In Part I monthly weekly and daily volume was discussed in terms of total reps and their break down. Below is an example for squat reps for a particular week.
This is a world class athlete thus they will perform 1000 reps/month, see Part I. Athlete is starting week 3 with a 4 day split. Week 3 calls for 35% of monthly volume, see Part I.
His/her reps for the month are 1000and this week 350. Each day will be broken down as follows, laid out in Part I. We know that squats represent 25% of the workout volume allowing the athlete to to have 87 squat reps for the week. These reps then need to be spread throughout the week.
- Day 1 (22%) 77 total workout reps ~ 19 squats
- Day 2 (28%) 98 total workout reps ~ 24 squats
- Day 3 (35%) 123 total workout reps ~ 31 squats
- Day 4 (15%) 52 total workout reps ~ 13 squats
A few important notes when designing your workout program:
- testosterone drops after 50 - 60 minutes of exercise
- for strength gains limit your workouts to about 55 minutes +/- 15 min
- it is ok to split your workouts into two sessions
- warm up or cool down do not count towards workout time restraints
- at least 7% of the total training volume is needed for a training effect
If you are new to the weight room and working out it is best to limit your initial 4 weeks of training to zones 1 and 2. Zones can be found in part II This time is best spent working on technique, and preparing your body for next cycle, establish a workload capacity.
For each mesocycle the volume remains the same while the quality of work increases
I hope this article has helped some people design a weight program of their on and prevent overtrainig. If there are any any questions feel free to ask, I will do my best to help out.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
Weightlifting Article
NSCA National Conference - Soviet System of Periodization
For those who missed Part I
For those who missed Part II
Daily workout volume can be broken down as follows:
- a huge workout would consist of between 150 – 175 total workout reps
--- this volume is rarely used, saved for “exceptional” athletes
----- greatest effect on athlete strength, power and psychological success.
- a big workout day would have an athlete complete between 100 – 150 total workout reps
--- most commonly used volume
----- provides great effect on athletes ensureing continued success
- a moderate day 50 – 100 total workout reps
--- used to maintain gains made in previous workouts
- a small lift day would be up to 50 total workout reps
--- active rest
----- assist in recuperation and recovery
Soviet System of Periodization Program Design
exercise selection
Lower Body
~ Leg strength - Squat
~ Power - Power Cleans, Snatch, Pulls
Upper Body
~ Strength - Presses, Push Press, bench Press
~ Low Back - RDL, Glut-ham
~ Power - Jerks = Push Jerk, Split Jerk
A percentage of your lifts will be specified according to exercise type. It is suggested that you do not perform more than 25% of the total monthly (cycle) volume in one particular exercise. For each workout divide your daily volume into the following percentages.
Squats 25% - Power Cleans/Pulls 20% - Presses 15% - Jerks 15% - Snatch 15% - Low Back 10%
If performing 1000 repetitions for the month following the guidelines above you would limit yourself to a max of 250 Squat reps. The reps for the other exercises would be as follows, Power Cleans/Pulls 200 reps, Snatch 150 reps, and Presses 150 reps, Jerks 150 reps, and Low Back 100 reps.
In Part I monthly weekly and daily volume was discussed in terms of total reps and their break down. Below is an example for squat reps for a particular week.
This is a world class athlete thus they will perform 1000 reps/month, see Part I. Athlete is starting week 3 with a 4 day split. Week 3 calls for 35% of monthly volume, see Part I.
His/her reps for the month are 1000and this week 350. Each day will be broken down as follows, laid out in Part I. We know that squats represent 25% of the workout volume allowing the athlete to to have 87 squat reps for the week. These reps then need to be spread throughout the week.
- Day 1 (22%) 77 total workout reps ~ 19 squats
- Day 2 (28%) 98 total workout reps ~ 24 squats
- Day 3 (35%) 123 total workout reps ~ 31 squats
- Day 4 (15%) 52 total workout reps ~ 13 squats
A few important notes when designing your workout program:
- testosterone drops after 50 - 60 minutes of exercise
- for strength gains limit your workouts to about 55 minutes +/- 15 min
- it is ok to split your workouts into two sessions
- warm up or cool down do not count towards workout time restraints
- at least 7% of the total training volume is needed for a training effect
If you are new to the weight room and working out it is best to limit your initial 4 weeks of training to zones 1 and 2. Zones can be found in part II This time is best spent working on technique, and preparing your body for next cycle, establish a workload capacity.
For each mesocycle the volume remains the same while the quality of work increases
I hope this article has helped some people design a weight program of their on and prevent overtrainig. If there are any any questions feel free to ask, I will do my best to help out.
Jason, CSCS
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