Charge up the time machine... Here is one from the vaults. This is the Rostov program I did a couple years ago. The original post was 1/13/09 I still think this is a great 1 month training program for someone who wants to build up to a competition. So lets say you want to compete with 24kg bells, use those for the heavy set and 16s for the lighter sets. You can also adjust the reps based on your goals and current ability. Here you go:
Well Comrades the 4 week Rostov experiment is now complete and I will give you full disclosure here. Here is pic of Rostov -on Don for you to enjoy. Each microcycle is one week so it is a 4 week program as there are four microcycles. It is all 2 arm long cycle thus where you see 32 +32 would refer to a pair of 32kg bells. the numbers inside the bracket are the reps I was supposed to get. The time of the set is written next. For some of the sets there might be a situation where I would do multiple one or two minute sets. Here I will indicate the time between sets. If not otherwise specified I would rest 3 minutes between say sets with the 32 kg bells and the 24kg bells.
Microcycle 1
Day 1. 32+32 / 16 / - 2'00" + 24+24 / 30/ - 3'00" I got all the reps for these sets. (This turned out to be a rare event!)
Day 2. 32+32 / 20 / - 2'30" + 24+24 / 42 / - 3'30" I got all the reps with the 32s but 38 reps with the 24s.
Day 3. 32+32 / 24 / - 3'00" + 24+24 / 48 / - 4'00" I got all the reps with the 32s but only 42 with the 24s.
Day 4. 32+32 / 28 / - 3'30" + 24+24 / 60 / - 5'00" 26 reps with the 32s and 51 with the 24s
Day 5. 32+32 / 32 / - 4'00" + 24+24 / 72 / - 6'00" 27 reps with the 32s and 62 with the 24s
Microcycle 2.
Day 1. 32+32 / 10 / x 9 = 1'00", rest 1'00" Here I did 10/10/10/10/9/8/8/8/7 This was a bitch!
Day 2. 32+32 / 13-14 / x 6 = 1'40", rest 1'00" I got 13/13/11/12/12/10
Day 3. 24+24 / 48/ - 4'00" I got 45.
Day 4. 32+32 / 15-16 / x 5 = 2'00", rest 1'00" 15/15/14/14/13
Microcycle 3.
Day 1. 32+32 /4-5/ - 30" + 32+32 /12-14/ - 1'30" + 24+24 / 24 / - 2'00" I got the recommended reps (5/12/24)
Day 2. 32+32 / 9 / - 1'00" + 32+32 / 17 / - 2'00" + 24+24 / 30 / - 2'30" Came up a little short (9/16/28)
Day 3. 32+32 / 24 / - 3'00" + 24+24 / 42 / - 3'30" Recurring theme, short again 24 w/ 32s and 37 w/ 24s
Day 4. 32+32 / 38-48 / --- 5'00"-6'00" 39 reps at 6 min (6 min PR!)
Microcycle 4.
Day 1. 32+32 / 16-17 / - 2'00" + 32+32 / 16-17 / - 2'00" + 24+24 / 50 / -5'00" Came up short again (16/16/47)
Day 2. 32+32 / 22-24 / - 2'00" + 32+32 / 22-24 / - 2'00" + 24+24 / 60 / -6'00" This was insane what they are asking for (17/18/56)
Day 3. 32+32 / 56-64 / -- 8'00" 51 in 8 min
Overall Impressions:
This was tough. This is supposed to be a program for folks near or at the level of Master of Sport. Looking at the numbers I would think depending on one's weight class it could be a little more than MS for lighter guys. For example at my weight class 75 kg, 54 gets me MS. According to the template I would be hitting those numbers at 8 min. Two more min at that pace gets me close to MS world class. I can honestly say that isn't in the cards for me. One of my goals though is 60 reps and based on results through 8 min, it seems doable. So overall I am pleased. This offered a nice change of pace and it forced me to get faster. Now 6 RPM seems fairly easy,
I think I said before that for a beginner, I would not recommend this approach as the speed may foster poor form and the shorter duration doesn't teach you to go the distance. For me this was worthwhile. For the next couple months I will go back to the old training style. A main set of LC, then a lighter fast set with 24s or probably 28s. (My 28s are feeling a little neglected). Then some one arm work and some leg and back work and some rowing. About a month out from the Arnold I'll add back the jump squats. After yesterdays 8 min set I hit a couple other PRs. 25/25 Pistols and 12/13 One arm jerks with 48kg.
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