Yeah, I wouldn't mind learning more about "methods' of fatigue management.
Would you be able to elaborate on this some more Andrew? Possibly provide some sample guidelines? or what to look for? ie When is optimal to change phases, signs of too much fatigue or not enough.
Ya I should do a better write up on it and post it, I'll get around to it. Not sure how I would structure it, at this point, since i've moved from trying to calculate those things, to basically just using "feel" to cut sessions short or to go hard etc.
If you wanted to measure fatigue created by a session, you could use the drop off method & rule of thirds:
http://inno-sport.net/Training%20Basics.htm
Ok so, I went from caring about measuring to just going by feel. I've taken enough measurements to know that, if I perform low volume + high intensity lifts, such as a squat, I will be peaking 48-72 hours after. One tool I use to make sure I'm firing on all cylinders, is a stop watch. I can't find it atm but, it's a great brand for doing the "stopwatch double click". I'll double click it in the morning a bunch of times, based on these readings I know how I will be performing that day, so it helps me measure my "freshness". If i'm getting 0.07-0.1 on most of the double clicks, then I know I will be firing on all cylinders. If i'm > 0.1, then I know I still have some level of fatigue. This could either help me delay the workout to the next day, OR do some kind of light recovery workout (such as light jumps/glute stuff etc).
So, stuff I'll use for creating a nice delayed supercompensation effect of 48-72 hours on my vert:
- Singles, doubles, or triples on squat: dropping off on bar speed or "feeling tired"
- 4x5 depth jumps: Check my instant RFD part I for the graphs
I'll also make use of those things, in concentration, for blocks etc, to get an overall effect. I'll post my 2-week squat routine thing tonight, that's a good example of it. I've used that routine on myself and for a few others with great results. It's just a out of nowhere really concentrated strength block with skill maintenance, then you just fly out of it for a few weeks.
As for volumnous lifting, I have no "supercompensation technique" for performance. Meaning, if someone is doing 3x5, 3x8, 4x10, etc, the focus is on hypertrophy/strength, so I'm not really looking at supercompensation performance wise. To break out of that fatigue rut in such a block, I'd use multiple sessions of MSEM (squat singles), for about say 1-2 a week for 1-2 weeks. That would effectively help break you out of that fatigue rut, in a very short period of time. Much better than all of these complete deloads I see people doing.
Sorry for not posting more, I need to do a proper write up on this stuff. Plus I have to go I'll bbl, but I'll put that 2-week squat routine thing up & the results it had with one of the people I trained.
I know in Supertraining, Siff went into concentrated loading a bit, and different 'Strengths' ie explosive, acceleration, starting, absolute, max, etc, they would all decrease for a certain time and then rebound for up to a few months, and then you keep repeating this.
Ya man.. except, Absolute/Max can actually improve, because the time it takes to perform these lifts is long. Explosive strength (accel/starting) will definitely decrease for the most part, during concentrated loading. It may spike out of nowhere during a few sessions, but then it'll drive back down. Taking advantage of that rebound is then the key. You don't necessarily have to keep repeating this, but it can be done. Concentrated loading blocks can really take it's toll, so if you don't chain them together, the key would be to NOT detrain during the next gpp/strength block etc. The quality of the work would have to be better than the last time you performed gpp/strength, can't let it regress. Chaining concentrated loading blocks is definitely possible though, I mean I basically did it when I performed my first high frequency squat experiment (1 month), then realized gains for another month or so, then went back on high frequency (new protocol) for about 2 months if I recall correctly.
peace man
Show Posts
