Quote from: James Register on Sep 01, 2009, 10:45 AMSorry I have an aversion to anything written by westside. They still seem low but it is going to depend how many exercises you do and how often. the russians may have done so many varitaions that this makes sense and actually do much more than myself overall.Prilepin was one of the greatest weightlifting coaches EVER. This chart came from his research during his coaching career. Let's list some of the athletes he has trained: Olympic champions Yurik Vardanyan, Yuri Zakharevitch, Leonid Taranenko, Oksen Mirzoyan, Israel Arsamakov; Olympic silver medalists Yurik Sarkisyan and Alexander Pervy; world champions Anatoli Pisarenko, Viktor Sots, Pavel Syrchin, Sergei Arakelov, Vyacheslav Klokov.For a further breakdown of the chart:Snatches / CnJ : 60-80%(up to 6rep/set) 80-90%(up to 4r) 90-100%(up to 2r) 100%+ (1r)Snatch and Clean Pull: 70-80%(4-5r) 80-90%(3-4r) 90-100%(2-3r) 100-110%(1-3r) 110%+(1-2r)Squats, Bend-overs, Presses: 50-60%(4-8r) 60-70%(4-6r) 70-80%(4-5r) 80-90%(3-4r) 90-100%(2-3r) 100%+(1r)"Additional exercises": 70-80%(5-8r) 80-90%(4-6r)As for generally what is best % and rep range to work at, L.S. Dvorkin did an experiment to test the effect of training load over a prolonged period of time on different qualifications of weightlifters. Basically the results he obtained were that in the classic lifts, working 70-80% (3-4rep/set) made the highest gains with all qualifications, although the higher qualified lifters also improved nearly as well with 80-90% (1-2rep/set). With the back squat, 70-80% (3-4rep/set) made the most improvement.
Sorry I have an aversion to anything written by westside. They still seem low but it is going to depend how many exercises you do and how often. the russians may have done so many varitaions that this makes sense and actually do much more than myself overall.
the question is this; How long a break are you supposed to take between reps?Is it supposed to be like a cluster set, where you can have a 30 second break from when you finish a rep and start the next? Or is it literally one after another, without your hands leaving the bar? (this seems very intense, and hard to do with around 90% of your max)So what is it?
Quote from: James Register on Sep 03, 2009, 12:07 AMI see, thanks. Good information.Were there any theories as to why this worked? How often were maximums tested, so could theh %ages have been from competitive lifts done a few months earler? Or more regular testing in training?And I think there were other reasons for the Soviet domination!!They were tested for new maximums every 2 months and the 6 month progress always had 70-80% with the highest gains.From the results, basically newer weightlifters should stick to the lower end of 70-80%, regular weightlifters 70-80%, advanced the higher end of 70-80% with a lot more 90% lifts as well. For the back squat all lifters 70-80%. It is not to say you can't do more or less on a given day, but you should be able to see that your average working weight is in that range.
I see, thanks. Good information.Were there any theories as to why this worked? How often were maximums tested, so could theh %ages have been from competitive lifts done a few months earler? Or more regular testing in training?And I think there were other reasons for the Soviet domination!!
You seem to have a lot of knowledge concerning the Russian data. This information is very similar to the effect size noticed by Rhea in his research. Some have criticized the studies he has included, but this helps back up his findings. He found that 80% of the 1 RM was the best average intensity for intermediates, and 85% for elite.I am not an Olympic lifter, but I came to this site to learn from it and apply proven methods to bodyweight progressions on my own. Recently, I have become very interested in Prilepin and how to apply his findings. The one thing I've discovered is that following his table will reduce the change of over-reaching in a workout. Is it safe to assume Prilepin stayed in the same average intensity as Kvorkin? There is much information concerning how he increased the number of 90+% lifts per month from other Russians, but no real range of average intensity has been reported that I know of. Unless it didn't exist, and he based the average intensity on whatever his trainees responded to. Even then, I would assume an effective range was discovered (Ex: 70-86%, or something of that nature). Additionally, I'd be interested in knowing under what frequencies was the Prilepin table founded on. Some have told me they assume 3x a week at least, but some of my estimates lead me to believe between 4 and 6 times a week.
Personally, I believe Prilepin won out judging from the training videos and pictures I've seen of the Russian national team now. You can also look at the success of the Bulgarians with Abadjiev, for the most extreme example. You could say Prilepin was a precursor to the modern Chinese training methods of frequent 90%+ lifts with a ton of assistance, except the Chinese even train the beginners this way.
As for the frequencies, there is so little English literature on Prilepin but so much on Roman and Medvedyev. Both Medvedyev and Roman pretty much say to train every other day, so 3-4 times a week. Then by Candidate to Master of Sport (~70% of world record results) the training is 5-7 days a week, of that 2-3 days a week are double sessions.
