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Hey Andrew,

You're well versed in the works of Verk, Siff, Zats...  I wanna hear your thoughts on concentrated loading blocks...

more versed with verk but not as much as I used to be that's for sure. ;/

How long is too long of a block?  Is a concentrated loading block of ~2 months productive?  Most people seem to do 3-4 weeks it seems, but if maximal strength continues to slowly increase throughout the 2 months (while explosive strength and speed obviously suffers), I would imagine a longer loading block can still work?

Is the supercompensation curve pretty much equivalent to the length of the concentrated block?

Obviously this can't be the case forever, for example, concentrated loading block for 1 year leading to 1 year supercompensation loll

yo Merrick,

here's a few quotes from SSTM: (direct quotes and some elaboration in parenthesis)

The formation of LDTE (long-lasting delayed training effect aka supercompensation) develops in two phases. In the first phase (t1), in which the athlete is using the concentrated strength loads (A), the levels of Maximal and Explosive strength go down, in the second phase (t2), where is observed the LDTE (supercompensation), these two levels rapidly rise.

The lower the strength parameters fall (within an optimal range) during the first phase (concentrated block A), the higher they subsequently rise in the LDTE phase (next block, block B for example).

An excessive volume of concentrated strength loads (A) results in a significant drop in the athletes state and, as a rule, a disruption of adaptation.

The duration of the LDTE is determined by the volume and by the length of cncentrated strength loads (stage A). In general, the phase of LDTE realization (t2) is equal to the duration of the precedent phase (t1). The optimum duration of the concentration stage of strength loads (block A), which assures the fullest use of the adaptive potential of the athlete's organism and the greatest increase of strength parameters in the subsequent period, ranges from 6-12 weeks.

During the phase of loading (A) and decreasing strength parameters (t1), the athletes has a difficulty to execute the competition exercise with the correct technique and with high level of power output.

A low volume of speed-strength exercises, carried out by gradually increasing their intensity, creates a favorable condition to the realization of the LDTE in the subsequent period (B).

-- p129, 5.4.1 Origin and Evolution of BTS

I edited some image I found online to mimic mostly the image in the book:
- A = concentrated strength block
- B = speed strength block, realization of the LDTE (supercompensation from block A)
- t1 = basically the area under A
- t2 = basically the area under B





So ya, the supercompensation is roughly equal to the length of the concentrated strength block. However, if Maximal Strength is slowly improving during the concentrated strength block (A), it means this athlete is either:
- not training at high enough intensity & volume
- more of an beginner or intermediate trainee, not advanced

The idea of this TRUE concentrated strength block (and not just high frequency training) is basically the same as a effect of one single intense training session, which causes a supercompensation 48-72 hours after the training session. Instead of causing say, a 3-6% dip in performance/strength over 1 training session, we're causing it over 1-12 weeks. I put 1-12 instead of 6-12 because there are several SHORT concentrated strength programs out there which range anywhere from 7 days, 14 days, 4 weeks, etc. You don't find many over 4 weeks because I think those smaller concentrated blocks are "safer" for intermediate & advanced athletes alike. Causing fatigue for 6-12 weeks is going to make most people question what they are doing, unless they have a great coach guiding them.

There's some generic patterns for implementing concentrated blocks & their subsequent blocks in the Block Training System: SSTM p139, 5.4.3

A = concentrated strength block for example. Activates the adaptation process in the athlete's organism and provokes the subsequent morphological-functional changes in those physiological systems, which are involved in the competition exercise. Verk goes on to say that maximal effort in the competition exercise itself is discouraged due to the fatigue you are placing on the organism; so for example, no max effort sprinting, throwing, etc.
B = Aimed at gradually increasing the power of the work in the specific regime. Speed-strength/Explosive strength exercises for power athletes, Local Muscular Endurance for endurance athletes etc.
C = Focused on technical work at competition intensity. "The athlete should gradually achieve the maximum level of power output in the competition exercises" etc.

These are all divided up amongst the year:
- A,B,C,A1,B1,C1
- A,B,C,A1,C1,B1,C2
- A,B,A1,C,A2,C1
- A,B,C <-- 12 week concentrated strength block
- A,B,C (with A1)
- A,B,(with A1) C (with A2)

That's just an example (without much detail) of how they organize these blocks during a year with all different types of competition calendars.



here's some more info on application of it.. can't find his concentrated squat routine online. He has a 7-day and 14-day squat routine in SSTM.

- http://www.verkhoshansky.com/LinkClick.aspx?fileticket=clYVxxjc%2BQ8%3D&tabid=80&mid=435



I had a 2 week squat routine I did a few times, was super simple.. I think I lost the original post of it - think it may have been on theverticalsummit.

Remind me to post his 7 or 14 day micro in here if I don't (tmw).

pc!!!

Andrew, really appreciate the time you put into that post.  That link was also a good read.  One question I have after digesting all of that is:

Does the concentrated loading block HAVE to be accumulated fatigue from high volume/high intensity weight room training?  Can't the accumulated fatigue in this block be from a mixture of high intensity weight room stuff AND high intensity plyo's (volume split between the two)?  Because bottom line, the fatigue accumulated that creates supercompensation is CNS fatigue and both weights AND high intensity plyo's can induce this CNS fatigue (thus reducing maximal and especially explosive strength) right?

yo sorry will try to reply tomorrow. :/

Andrew, really appreciate the time you put into that post.  That link was also a good read.  One question I have after digesting all of that is:

Does the concentrated loading block HAVE to be accumulated fatigue from high volume/high intensity weight room training?  Can't the accumulated fatigue in this block be from a mixture of high intensity weight room stuff AND high intensity plyo's (volume split between the two)?  Because bottom line, the fatigue accumulated that creates supercompensation is CNS fatigue and both weights AND high intensity plyo's can induce this CNS fatigue (thus reducing maximal and especially explosive strength) right?

hey,

It probably could be BUT the risk of injury would be far greater if you're attempting max effort plyos in a "depleted state". I havn't seen any plyo blocks from Verk & such that has you training through accumulated fatigue. He mostly advocates against it. Since RFD is so important, training through significant fatigue becomes counter productive when it comes to ME plyos. He does promote gradually introducing exercises from the next block, within the concentrated strength block. But this is just a gradual increase so to get back to being familiar with those movements/jumps etc. They aren't max effort yet.

But what you're saying makes sense.. CNS wise, I don't think there would be too much of a difference. With strength work (barbell movements etc) you can achieve various levels of fatigue through intensity (weight on the bar), volume, and frequency. The same goes for plyos (depth jumps for example). However, increasing intensity/volume on depth jumps isn't as easy as barbell work, it's riskier & has far more precautions. If you're in a fatigued state and doing depth jumps 4-5d/wk, the risk to injury of your joints/ligaments probably rises exponentially.

So you would have to use submax variations of plyos/reactive work and focus on volume/frequency. It sounds harder to measure/implement this compared to strength training. Sounds like alot of experiments with volume and such.

In the end though, why not use strength work to manage fatigue & just incorporate submax reactive work throughout the routine to maintain/improve movement efficiency and such? Not necessarily using it to try and accumulate CNS fatigue?

pc!

Yeah I see how getting the volume through lifting would be a lot more efficient.  Thanks for the info!

Interested in seeing how 20 rep squats carryover to distance running...

12/26/2015

Bio: Morning

sleep = 8 hr
wakeup = 9:30 AM
bw = 156 lb
morning resting heart rate = didn't measure
soreness = quads (crazy sore), adductors, hamstrings, glutes, calves, right tricep
aches = none
injuries = some toe nails



Session: Afternoon

tennis:
- ~1 hr
- some light hitting
- could barely move ;f



Food

~1 PM

- rice and beans platter with double grilled chicken
- 2 x small pieces of bread with butter
- a bunch of chocolates



Session: Evening

run:
- 6.68 mi in 55:35
- slow
- whole foot
- legs were death, upper body felt good
- ran mile 5 a little harder, hit 7:14

lift:
- couldn't do one bodyweight squat so.. decided to do high rep RDL

bb rdl:
- 45 lb. x 10
- 135 lb. x 5
- 135 lb. x 20
- felt really good.. grip started to get tired towards rep 18. kinda feels like a dead-hang pullup



Food

~8 PM

- 1 x orange juice
- 2 x greek yogurt


according to Garmin, ran 26 miles in 3 days, hehe (4 sessions in 3 days):

sum [6.68,3.54,5.04,8.27,3.02]
26.549999999999997


I've never done RDL MEBM style.. sounds like a good idea though. Especially if I want to lift lower body near-daily, I can give my quads a break by utilizing RDL instead of SQ. Doesn't feel anything like high rep squatting but regardless, should be beneficial. Hamstrings already feel a bit more tight/sore so, hoping tomorrow they aren't destroyed.

tmw = rest

pc!

12/28/2015



Bio: Morning

sleep = 8 hr
wakeup = 10 AM
bw = 157 lb
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings a lot, adductors
aches = left medial hamstring tendon (old injury, slightly)
injuries = some toe nails



Session: Afternoon

bodyweight strength: upper
- stronger than my previous sessions
- added some resistance occasionally - dip belt + 20 lb.
- dead-hang ng pull-ups: BW @ 9
- parallel bar dips: BW @ 8
- dead-hang chin-ups: BW + 20 lb. @ 4
- parallel bar dips: BW + 20 lb. @ 2 (lmao)
- parallel bar dips: BW + 10 lb. @ 5
- lots of dip bar + hanging core stuff
- some pushup variations
- pullup bar dips: BW @ 5 .. LOVE THESE. First time ever doing these on my rack.. kind of scary, feel so high up there.

super-skinny-swole after workout.. biceps especially.




Food

2 PM

- 2 x tbsp flax seed oil
- dark red kidney beans + serrano pepper
- 6 eggs over easy
- 1 x greek yogurt
- 1 x chocolate soy milk



Session: Evening

run:
- 6.64 mi in 50:26
- first 3 miles moderate, last 3.6 slower
- hamstrings sore (right especially - at times felt like it was going to cramp but didn’t), quads felt fine
- 5k split: 21:29
- 10k split: 45:59
- fastest mile: mile 2 @ 6:40

bb high rep deep squat:
- 45 lb. @ 10
- 45 lb. @ 20
- no need to go higher until I recover, legs are destroyed
- adductors/hamstrings feel like they are going to cramp, but havn’t



Food

- 1 x orange juice
- 3 x egg rolls
- 1 x greek yogurt
- peanut butter scoops + vanilla bean ice cream



Computer Programming

- lots of haskell stuff (also working with Yesod)
- also implemented a websocket chat example into my app, had to modify a bunch of stuff to make it work. proud.

12/30/2015



Bio: Morning

sleep = 8 hr
- falling asleep has been tough lately.. FEH
wakeup = 10:30 AM 
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly, adductors slightly, left calf
aches = none
injuries = some toe nails, left & right 2nd toenail especially



Session: Morning

1 PM - 2 PM
- way too late..

upper body calisthenics:
- at the park!!!
- worked on 'move progressions' instead of repping out dips/pullups etc.
- when I go to the park, i'll focus more on trying to achieve various positions instead of repping stuff out. This way, I have more energy/strength for each attempt.
- working on progressions for front level, muscle up, dip L-sit, pullup L-sit, front lever pushup
- almost killed myself doing double leg swings on the dip bars... went to high forward then too high backwards and lost control, almost face planted but I caught myself on the bars and muscled out of it. could have been bad! heh
- supinated pushups (on a bar) are weird, but I like them
- alternate grip pushups/pullups are tough too
- definitely made progress
- lots of core at the end, improving
- also hit dips @ 7 and dead-hang ng pullups @ 7 after everything

so much fun.. next session i'll probably go back to my backyard so I can add more weight to dips/pullups -> work on my strength more



Food

2:30 PM

- 1 x chocolate soy milk
- 1 x greek yogurt



Food

3:30 PM
- WAY TOO LATE.. especially considering I have an evening session to do

anthony's coal fire pizza:
- 2 x pizza slices (tomato, basil, mozzarella)
- a decent sized portion (1/3rd) of a huge calzone
- lots of salad

ate alot but didn't over-do it.



Session: Evening

8:30 PM - 10 PM

run:
- 6.66 (lul) miles in 51:59
- mostly forefoot WITHOUT any heel strike..
- first 3 miles: moderate power, fast stride frequency
- mile 1: 6:23.0
- mile 2: 6:34.9
- mile 3: 6:49.1
- after that I ran miles at 7:xx, 8:xx, and 9:xx .. focusing on stride freq like crazy without any power.. it's pretty tough.
- 5k: 20:37
- 10k: dno how to get it off the garmin site.. I've known these times lately because they are "my best since using the watch".
- legs felt good, stomach felt heavy, mentally weak.

lift:
- felt good, but mentally weak.

bb deep squat:
- 45 lb. x 10
- 135 lb. x 5
- 155 lb. x 10
- 135 lb. x 10
- on a good note, deep squatted my bodyweight x 10.. hehe.

toes elevated bb calf raise:
- 45 lb. @ 3 x 10

bb rdl:
- 45 lb. x 10
- 135 lb. x 5
- 155 lb. x 10
- 135 lb. x 10

was going to do a set of 20 .. then pussed out.. then I was going to do 3 x 10 at my top weight.. then pussed out.

I think on friday, i'm going to take a similar approach (PLAY) to how I do upper body.. going to just have fun and do all kinds of stuff for an hour. expect extreme soreness -> or maybe not.



Food

11:30 PM
- way too late

- 6 x bananas
- 6 x eggs
- 1 x orange juice



Computer Programming

- lots of haskell stuff, primarily server side html rendering from CRUD, php style.




all in all, good day.. but, since I got off to such a late start, everything was LATE.. really annoying.

not going to run tomorrow morning. instead, i'll just run at night. Friday will be similar to today, but, with that "Play" style for lower body. I'm having lots of fun with the calisthenics stuff for upper. I want to have more fun training lower body.

gn!