It’s the equivalent of the Rippetoe’s SS 5x5
for Girevoy Sport.
I’ve used it for a long time and experienced
great results and progress on my initial steps in GS.
Protocol Outline is 4+1:
4 weeks of Loading, followed by 1 week of
Deload - completer rest from KB.
GPP is fine.
Bell Size and Tempo:
The bell and the tempo are chosen upon a technical 5 min test.
For example, you’ve managed to do 45 Jerks and 90
Snatches in 5 min. with 16 kg.
Now, you estimate that you may hit 80 reps in
10 min with dbl 16, and about 180 Snatches with a single hand change.
This means that the tempo for Jerk is 8/min, and
for Snatch is 18/min.
After we’ve established bell size and tempo,
we can conduct the program itself:
Monthly Loading:
Week 1: 3 x 30% *
Week 2: 70%
Week 3: 5x5 technical work, usually
with higher bells
Week 4: 10 Min Test
Week 5: Deload
* The percentages are TIME.
The main goal of any GS athlete is to stand
the time, ergo 10 min, prior to going for reps.
Thus, 30% is 3 min. and 70% is 7 min.
Weekly Distribution - 3 sessions / week:
1. Jerk (main) + Sn 40-50% (may be done with
lighter bell)
2. Snatch (main) + Jerk 40-50% (may be done
with lighter bell)
3. Long Cycle (main) + Accessory work if
needed
Session structure:
Week 1 (30%):
S1) Jerk 3 x 3 min / tempo 8 (2x16 kg)
Snatch x 4 min / tempo 16 (20 kg)
Snatch is a single bell move, so we can
go higher with bell size due to shorter set time
Jerk x 5 min / tempo 8 (2x16 kg)
S3) Long Cycle 3 x 3 min / tempo 6 (2x16 kg)
We drop tempo in LC because of longer time
to complete a single rep VS Jerk
Week 2 (70%):
S1) Jerk 6-7 min / tempo 8 (2x16 kg)
Snatch accessory work / GPP
S2) Snatch 6-7 min / tempo 18 (16 kg)
Jerk accessory work / GPP
GPP or Sauna 😊
Week 3 (Technical):
S1, 2 & 3) Jerk 5x5
LC 5x5
Snatch
5x5
Usually with heavier bell. Really
polishing the technical aspect of each rep that mast be PERFECT.
Week 4 (TEST):
S1) Jerk 10 min / tempo 8 (2x16 kg)
S2) Snatch 10 min / tempo 18 (16 kg)
S3) LC 10 min / tempo 6 (2x16 kg)
The moment of truth.
This is where you get the real numbers and
see how accurate or close your initial evaluation was.
The numbers are “meaningless”, because they
give you the reference for the next block, period.
Final thoughts:
This Protocol is simple yet straight forward.
Chalk & Grind!
You work with a single bell size.
No sophisticated “methods”, “tweaks”, or any
other bullshit that is out there on SM, spread by “pros” …
It’s you and your bell.
Inhale. Brace. Lift.
Put back when the clock says so.
It’s about un-bitching yourself, learning to
endure and go to a place that’s further from your excuses;
***
Relaxing and letting go is a skill as
important as any of the lifts;
Adjust the tempo, plan your next block and… enjoy the journey!
Sincerely yours,
Coach Michael
P.s. Visit ACADEMY for all of my Online Courses
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