While I was storing some files in one of my computers, I came across the training program - dated 08/03/2003 - which will be illustrated in the article ... you will probably remember it Antonio Sciacca owner of the Sportime Gym in Catania, that he used it and that - according to what he says - that year (the first in which I trained him) he reached a state of form he had never come close to before ... and he was certainly not a beginner or naive!
Five years have passed, but seeing the cards - in my personal opinion - "banal and stereotyped" (and often useless) that are generally offered in many gyms, but also in certain magazines, I have a doubt: but this program is "old "5 years or is 5 years projected into the future? Well, it is "normal" for my students to use particularly innovative (as well as extremely effective) schemes ...
Going into practice, the program is spread over 6 weeks in which 4 training units will be rotated. But up to here everything is normal!
6-week alternating intensity mesocycle
The key point of the program is instead a "careful modulation of the load parameters (volume, intensity and density) related to the various training units, aimed at" controlling "the internal load by the athlete. This way the athlete can train more often, achieving greater results and minimizing the threat of overtraining.
And now let's move on to the training units (for the sake of brevity I will only present two out of four).
At this point I think some explanations are needed, otherwise you will most likely not understand much of what is reported in the tables ...
Each training unit you will encounter (Table I or Table II, etc.), will be presented in three variants denoted by "P", "L" and "M".
This trivially means that a certain training (P) will be performed in "heavy" mode, another (L) in "light" way and one (M) in "medium" way.
During each modality, the number of series, the intensity to be adopted in the various series and the rest times will vary (observe the relative columns).
The series and rest times should be easy to read, so I dwell a little on the "intensity" column.
- "100% + 2 N" means that you need to bring the sets to failure and then add 2 negative reps.
- "100% + 2 S" means that it is necessary to bring the series to failure and then add 2 stripping (weight scales).
- "-20%" indicates that in that particular workout it will be necessary to load the tools with 20% less than the "100% workout and perform the same repetitions (of a corresponding 100% workout) ... which therefore will not be brought to the Let me explain: if you do 7 repetitions with 50 kg, load 40 kg on the tool and do 7 repetitions even if you could do more.
- "-10%" indicates that in that particular workout it will be necessary to load the tools with 10% less than the "100% workout and perform the same repetitions ... which therefore will not be taken to the limit. Let me explain: if with 50 kg do 8 repetitions, load 45 kg on the machine and do 8 repetitions even if you could do more.
Ok, I'll stop here for today ... When the classic "champion of the galaxy" presents you with a classic card - perhaps photocopied - with total absence of programming and technical details, know that most likely he has not achieved those muscle volumes (only) thanks to the prudence of his training and that presumably he will not be able to do much to help you ... and by the way, one thing I have always wondered is why at the "technical" seminars (I can certainly understand this at the exhibitions), too often people are invited "champions" rather than "coaches" ...
Francesco Currò, ASI / CONI teacher, teacher of the "Academy of Fitness, athletic trainer and personal trainer, is the author of the new book"Full Body", of the" e-book "The Training"and the book on" Multiple Frequency Systems ". For more information you can write to the email address [email protected], visit the websites http://web.infinito.it/utenti/x/x_shadow/
or http://digilander.libero.it/francescocurro/
or call the following number: 349 / 23.333.23.
