Topic: Revolutionary New Training Method!

[Shaun Le Conte]

I'd like to introduce you to a revolutionary new idea to add variety to training and positively increase your results in a short period of time! It was first conceived by elementary school children by the names of Quong Su-Yun and Song Ji-Hey, from the interior mountain village of Soju-gu, a place known for the longevity of it's people, the strength of its weightlifters (supplying half the national team), and the people's love of dice.

There are so many advantages to this system! It's unpredictable so it truly adds variety to your training program. As we all know, the mind is incapable of conceiving true variety since we always try to discern patterns in things. Try it for yourself and write down a series of random numbers. Are they truly random? No, because you had to first think of them before you wrote, and chances are you thought "hmm I think the number 4 is overdue". It's extremely customizable as you can always change the value, or outcome, of the dice roll. Best of all, it allows you to study probabilities at the same time!

So let's get to the meat of the program. And no, I don't mean 갈비 marinated in 소이! I'm talking the real details of this outstanding program, finally available to aspiring Olympians in the western world!

Firstly, let's get to the exercise selection. Now, you can accept the routine below, used by the Junior National Team of the Korean colony of Dokdo, or customize it for yourself, the freedom is available to you!

Each workout has a value assigned to it. All you need to do is to roll a 6 sided die, and see what your workout entails for the day! No more sleepless nights worrying about the big workout ahead of you the next morning, this way you can just trust in the coaching expertise of the dice and the wisdom of the ancient culture who conceived it all

For example, roll:
1 - power clean, snatch from hang, back squat
2 - power snatch, power clean from blocks, front squat
3 - overhead squat, snatch, back squat
4 - snatch, clean & jerk, front squat
5 - jerk from rack, clean, back squat
6 - power snatch from blocks, clean pull, front squat

Now how about intensities? Again, the weightlifters from Dokdo, who kindly allowed the author privileged access to their remote training facility use these values for intensity. RM stands for repetition maximum.

1   85% RM   
2   90% RM
3&4 95% RM
5&6 100% RM

Now, how many work sets per exercise? Again, so simple!
1&2 2 sets
3&4 3 sets
5&6 4 sets

Reps per set are completely up to you! This is one area where I will just leave it to your imagination to draw up your own dice table. You really have to know yourself well, gauge your stage of training and the time remaining before your next competition and use all this information to make an informed decision. But after reading this article I trust that most will be able to discern a suitable rep scheme for their future dice rolls.

Now that I have revealed to you this incredible new training method, I hope you can see how advanced it is in theory and yet realize how much fun it can be to train scientifically. It's like weightlifting and a Yahtzee rolled into one!

HOMEWORK QUESTION!
What's the probability of rolling workout 1, 95% intensity for 3 sets per exercise?
Review 8th grade math while you train! After several weeks of this program you should be able to answer a question like this with ease!

Over to you, weightlifting enthusiasts!

Photo: national coaching committee rolling the dice for the next series of microcycles

[Danilo Gonzalez]

is similar to bulgarian training implementeded in my country

[Adrian Cadmus-Dixon]

Nice post Shaun. 

[Shaun Le Conte]

Thanks Adrian, it was a very serious article obviously and I only hope I was able to do it justice