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Advanced Training Methods 1 - Mechanical Advantage Set

Advanced Training Methods


In the future I will use this forum to post some of my insights on training, programming, planning and
periodization.
These training methods have been used by great coaches around the world, and I implemented them in
my training center with my students and clients over the years with great results.

Mechanical Advantage Sets


This training method, popularized by strength researcher Jerry Telle, uses a simple idea - one can lower
more weight than one can lift.
What Telle basicly prescribed was changing the mechanical lever of an exercise to load the muscles in
work more in the eccentric part of the movement than in the concentric.
I've used this concept in my practice for some time and it is especialy effective when combined with
bodyweight exercises.

Example - Mechanical Advantage Planche Push-Ups


A basic requirment for this exercises is to be able to hold the isometrical planche position of advanced
tucked variation, to be able to perform a tucked planche push up and to hold the lowest position in a
planche push up in the straddle variation. (hands near the waist level and body hovering above the
ground with bent elbows)
If you have been training correctly while not neglecting any strength quality or position and you are able
to hold a 5-10 second advanced tuck planche the requirments above should be met without a problem.

The exercise starts in the advanced tuck planche, lowering slowly towards the ground while extending
the legs into straddle position. Right away after breaking the angle in your locked elbows you will realize
you are able to hold a much more extended position with bent elbows, and though, loading the muscles
to a higher degree. Continue to lower until you reach the straddle variation in the lowest position of the
planche push up. Stop for a second.
Start to reverse the motion, pressing from the ground slowly while closing into a tucked planche (you
are able to lift more than you can lower) until you reach the locked elbow tucked planche position.
It is essential to strive to reach the straddle planche position as quickly as you can while breaking the
elbow lockout on the eccentric and then lower the whole way down straddled. Also it is essential once
you start to press up to quickly close into a tucked planche and lift in that position, leveled with the
ground. This will ensure maximum loading while also being able to perform the motion successfuly.
This is one rep. If you are able to perform more than one, from the tucked planche, extend into the
advanced tucked position, and repeat again.

Advanced Training Methods 2 - The Bulgarian Circuit


Posted 28 August 2008 - 08:34 AM
The Bulgarian Circuit - Improving Lower Body Explosiveness
The Bulgarian circuit or complex was used by many olympic lifters in Bulgaria as part of their training
process to increase overall explosiveness, while exploring every abilty reponsible for jumping and
exploding of the ground - maximum strength, strength-speed, speed-strength, speed, reactive and
elastic ability, etc...
I have used the bulgarian circuit protocol and incorporated it into my athletes training while modifying
some of the exercises/rep schemes, etc.
My version is presented below, it is especialy beneficial for acrobats, gymnasts, martial artists.

The Circuit
A1 Bilateral Squat variation (back/front, wide/narrow, etc) 3 reps
A2 Drop stick and hold (drop of 0.3-2.5 meters, stick the landing in above 90 degree knee angle and
hold for a second) 5 reps
A3 Narrow Grip Power snatch 3 reps
A4 Chutando/one legged back flip 2 reps per leg
A5 Bouncing 1/4 jump back squats (30% of A1) 10 reps, minimum contact time between reps

Circuit details and planning


I advice you to take 1.5-3 min rest between exercises and to complete 2-5 circuits.
This should be performed twice a week for 3 weeks and a total of 6 consecutive workouts pyramiding
up in weight.
Deload every 3rd workout with only 2 sets in total. Continue to up the intensity though. This is an
intensification microcycle of course, it should be followed with an accumulation one for best results.

Advanced Training Methods 3 - The Judoka Weekly Schedule


The Judoka Weekly Schedule
Professional Judokas (Judo practitioners) often use a strength training cycle which is both very simple
and very efficient. This training schedule was also popularized as the 'one lift a day' schedule.
What they basicly do is, after their technical judo workout, the coach will name one exercise and one
exercise only, and the trainees will go on to perform 7-12 sets of this exercise. One day it will be squat
(5 rep range is optimal here), the next pull ups hanging from their Gi (Kimono - for added grip benefit)
and the next will be deadlifts, etc...
For gymasts/acrobats and BW trainees, it is a good schedule to implement, both for beginners and
advanced.
The only drawback for an advanced athlete will be his need to cover more movements.
What I have devised as a solution is the 'One Routine a Day' workout schedule.

One Routine a Day Schedule


The first day in the training week the athletes will go on to perform one pulling oriented routine (not only
strict pulling motions, but oriented in this direction) on the rings, the next will be a pushing oriented
routine on the p-bars or paralletes and the next will be some kind of a maintainance routine for leg
strength. Advanced athletes will repeat this twice for a total of 6 weekly workouts, repeating each
routine twice.
This is a high volume schedule, and should be accompanied with an higher intensity-lower volume
cycle for best results.

Example

Rings-Pulling Routine
Mup -> lower to cross 3 sec -> pull back to f-lever 3 sec -> f-lever pull ups 3 reps -> straight body pull to
b-lever 3 sec -> lower to german hang -> straight body pull back to inverted hang -> kip to support -> 3
cross pull outs

Paralletes-Pushing Routine
V/L-sit 3 sec -> press handstand (any version) -> full Pirouette -> HSPU 3 reps -> lower to stradle L-sit
3 sec -> planche 3 sec -> planche push ups 3 reps -> V/L sit 3 sec -> press handstand -> hold
handstand 10 sec

Other recommendations
1. Perform 5-7 routines a day.
2. I like to implement iso/dynamic stretching for the lower body in between sets, during pushing/pulling
routine day and uper body stretching between sets during leg days. This should be performed while
resting, for optimal use of training time. (This is not an intensity cycle in which you perform at your limit,
and though, you can use more of an active rest periods without hurting your performance and get more
out of your training time. Do not try this on intensification phases.)
3. During the Leg day I will use a simple routine, maybe one lift a day also, for only 3-5 sets. For
example: 3-5 sets of 5 reps weighted jumping pistol for height. Do not try to push too hard here also, as
the volume of upper body work will use your full recovery abilities. I'm not one of those overtraining
panics, but you will not advance as rapidly as you can if you fail to implement this principle.
4. Do not exceed more than 3 weeks on this schedule before going to an intensification phase.
5. Lower total routines performed each day to 3, every 3rd workout from the same kind.
6. Use spotting during the routines if needed, and provide a strong spot, making the athlete use less
than his full capacity for strength. This will make sure the cycle is kept under accumulation catergory.
7. Devise your own routines according to your abilities, facility,etc, there is nothing written here in
stone.

Advanced Training Methods 4 - West Side Barbell gymnastics


West Side Barbell influenced gymnastics strength training

The WSB is one of the most influential powerlifting gyms in the world. The idea that they are most
known for is the combination of speed work and strength work.
Basicly, imroving your strength-speed and power will produce further development of maximal strength,
even though MS is not speed-dependent.
The WSB schedule uses a combination of fast days, using sub-maximal weights moved for speed and
a maximal day with maximal loads.
The combination of fast, slow and even static strength means is not new to gymnastics training, but
what I offer here is a better way to organize it and control quality of work and fatigue. This is a main
problem in gymnastics training - there is a lot to do, and sometimes it makes the coaches take a 'just do
it' attitude towards training. I suspect there is an optimal way to put it together. A clever way. An efficient
one. One that will give you the edge over other hard workers.

Schedule and programming


Using the concept of fast and slow in gymnastics will make us devide movements into fast-
dynamic/plyometric/explosive movements with little load on the musculature used and slow-
dynamic/static/high load movements.
I advice the use the following schedule:
A. Upper Body speed + Lower body strength (if needed) + Core Strength
B. Lower Body speed + Upper Body strength + Core Speed
C. Conditioning / deload or easy day / technical intensive day / other

These three workouts will be repeated once more right away during the training week for a total of 2
workouts of each kind and 6 days work/1 day rest a week.

Examples
A. Upper Body Speed + Lower Body Strength + Core
A1. Ring Kip ups 5 reps x 5 sets
A2. Swinging Dips Pbars 5 double reps x 5 sets

B1. Ring Fast Muscle Ups with locked body 5 reps x 5 sets
B2. Hanstand push up jump into step 5 reps x 5 sets

C1. Pistol - One legged Dl hybrid 1 rep of each x 8-12 sets


C2. Harrop Curl concentric only 3 reps x 8-12 sets

D1. Body Levers 6-8 reps X 3 sets


B. Lower Body Speed + Upper Body Strength + Core
A1. Senders Series 10 jump x 3-5 sets
A2. Rolling Deck Squat into platform (50-150 cm high) with weight plate (5-25kg) 5 reps x 3-5 sets

B1. Jumping pistol squats landing in half pistol position for length of 10 meter per leg (advancing
forward) x 3-5 sets
B2. Depth jump (30-150 cm) to front flip into platform (30-150 cm) if you can do both drop of 150 and
land on 150, you will impress me. 5 reps x 3-5 sets

C1. One arm chin ups (assisted if necessary) 1-1 x 8-12 sets
C2. Paralette push routine - L-sit - press HS - HSPU - lower to straddle-L - Press HS - HSPU - Lower to
V/L sit (hold 3 sec per position) X 8-12 sets

D1. Vertical sit up contrast method - 3 reps with medicine ball behind head, (3-7 Kg) 3 reps without
external weight. Both as fast as possible X 5 sets

*rest between sets A1 or B1 and A2 or B2 is 01:40 minutes


*rest between C1 and C2 sets is 02:00-03:00 minutes
*rest between D1 sets is 01:00-01:30 minutes[/b]

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