Question for Peter Ingleton

Dana,

A couple of observations:

- if I read your post correctly (not sure), you are in fact on a five week cycle with the final week being an off week or perhaps a recovery week.  If that is the case, then I would switch to a four week cycle, with the 4th week being a recovery week.  The weekly volume for such a cycle might look something like 60%, 80%, 100%, 40%, and then repeating the cycle.  Another alternative would be a three week cycle with weekly volumes of 100%, 80%, 40%, repeat.  You should be VERY tired at the end of a 100% week, which includes a volume of lifting that would quickly result in overtraining if continued for a period of a few continuous weeks.  Using this system, the reps used would be fairly similar during a given period, going from fairly high in the fall down to low reps with maximal weights in March or April.

- although the methods noted above are classic and well-established methods of cycling one's workouts, another option that might work for you during the off-season is alternating three week periods of "intensive" workouts (low reps and heavy weights - e.g. sets of 1-4 reps) and "extensive" workouts (moderate reps and weights and perhaps more sets - sets of 4-8 reps).  Ideally, you might still incorporate some weekly cycling of volume when using this method, although I suspect many do not do so to the same degree, instead using the "extensive" weeks as a sort of extended recovery period for the CNS and joints (which it is, depending on how hard you push during that period and the intensity you utilize).

- one thing to keep in mind, however, is that a BRIEF period of overtraining (technically referred to as "overreaching") can be very beneficial, as long as it is quickly followed by a period of easy training and is overcome within a few days, usually with a supercompensation effect.  It sounds like you are taking this at least a bit too far in your current system.

jlmreddog wrote: M-BAAB wrote: I know lots of strong/slow/chunky masters Yeah nice to meet ya.

I've warned you before about doing my job....I have dibs on low-hanging fruit like that.

  Jezz Baab, you are the most insane workoutaholic there is. I've read your posts and try to visualize doing them but I throw up half way through the visualization. When I read the work load you take on I feel shame that I can't do that. You are a great inspiration to me tho.

  Thanks for all the great input from all of you and since I am making some major headway I will certainly entertain your replys. I am already feeling like this is going to be a big year for me, so armed with new information, who knows what's gonna happen. Thought I'd use the 'gonna' instead of the 'going' to make it sound more exciting and that I mean what I say.

I eliminated the following movements from routine effective late 07': Good Mornings, Stiff Legs, RDL, Low Squatting and Slow Benching. My goal was/is to maintain joint health in my knees, shoulders, wrist, elbows, ankles and maintain lower back health and explosiveness.  I've also dropped any type of racking or catching of wts, i.e. power cleans front squats etc. I also dropped depth jumping and high bounding.

During this time: pulls with various grips and heights, along with hi-box squats, bottom position zerchres, 1/4 squats up to toes and hex bar jumps have been my base.  I tend to go with the flow and let my body dictate how much I push.  The only point at which I lock in and focus is three weeks out from all games, with an added week for Loon or MWC (if I ever get to another one).  Now the emphasis for me is throw/drill volume off season.  My basic rule is that if I'm to sore or too tired to complete my throw workouts I need to adjust the wts. Example1/4 Sun. 3 second pause squat, to box 8x3, (light)Snatch Grip Hi-pull 4x4 (heavy), bottom postition zercher 5x5 (med/light), Hex Bar Jumps 3x5 (med/light) and single leg leg press throws 5x20/20 (very light), 1/5 scheduled to wind 25 lb hammer 20x10, followed by 20-30 pud release (hammer release) with 30 lb kettlebell. Energy level very low throughout the session a direct result of Sundays workout. I think what zapped me was the 3 second pause squat to box, to a bounce pad. Haven't gone static to ballistic in about 4 weeks.

For me less is more with regard to the wts these days. For three weeks I have lifted only Sundays and throw/drill Monday thru Saturday and will continue this until the season starts. I still have very hi expecations in the training hall- 700 Box (between 1/2 and 1/4 depth), 400 snatch grip hi-pull to shoulders, Bottom position (1/2 squat depth) Zercher and 650 SGDL from stand to low hang and a 700 DL.  

My whole point to this rant is as get older (50 soon) my need for recovery from the wts is far greater, which has directly or indirectly contributed to my increase drill/throw volume, which will result in some long and high throws hopefully next year.     

So old farts get out there and throw much much more and lift much less often. Lastly, I would advise Dana to incorporate yoga and low impact cardio into his weekly routine.

Dana,

Two things:

Again, you need to shorten your cycle by at least one week and include more variation in volume and/or intensity from week to week and possibly cycle to cycle (see my earlier post for details).  You want to make yourself very tired and overworked by the time your recovery week rolls around, but certainly not to the point of having blood pressure issues, insomnia, and anxiety.  This would be excessive in a 28 year old Olympian, and is just silly for a 54 year old Masters athlete.  But you are obviously bouncing back from this clearly overworked state very well, achieving the desired supercompensation effect.

With respect to your final question, the answer would seem to depend on whether or not you are progressing from one supercompensation phase to the next, or are your peaks basically equal (not that you can expect to make significant progress between every cycle)?