Bodybuilding Training Article from EricsGym.com
The Soviet Peaking Procedure
This is the program that has taken Soviet lifters to new heights
by John Abdo-- 1991
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If you're aspiring for ultimate strength, if you're at a sticking point that just won't budge, or if you're just bored with the trial-and-error approach workout to workout, try Professor Verhoshansky's Peaking Plan. With a little patience and a lot of hard work, you'll realize results you know you had in you bet never could get before.
THE ORIGIN Verhoshansky began developing his system back in the early 1950s. I first became aware of it about a quarter-century later, when portions of it appeared in the Russian Training Yearbook and Soviet Sports Review by Michael Yessis. The program has changed only slightly since its beginning. It's the basis of the Soviet physical training system. At the professor says, "This is the system we will continue to follow in the future." Modifications are made for specific cases, but the basic format of this routine is the same it was 15 or more years ago. GET STRONGER WITHOUT DRUGS The most impressive thing about this program is that it was conceived before anabolic steroids existed. Its design, uses and benefits stimulate the natural anabolism of the athlete. This Peaking Plan is not easy. In fact, you may experience overtraining for your first cycle or two. But understand, the Soviets have been using this plan (and similar plans) for over five decades. They are conditioned to systematic cyclical training. Gym Equipment on Sale with FREE Shipping THE PLAN Verhoshansky's peaking plan is a six-week routine designed to increase strength and power. Percentages are use to make it accurate and applicable to every athlete. Percentages are also easy to calculate. Percentages are formulated from maximum (100%) attempts. When determining your poundages, don't overestimate. In fact, it's better to underestimate for the first few cycles. Only prime strength building movements are peaked. These movements include snatches, cleans, jerks, clean and jerks, squats, deadlifts, bench presses and leg presses. Each of your prime strength-building movements will be trained twice each week. Workout No. 1 is the medium-intensity day, while Workout No. 2 is the heavy day. When peaking more than one lift, stagger your weekly workout cycle. Perform a different movement on each day, with no more than two strength building movements applied for any given session. You should spend 4-6 days each week in the weight room. Competitive weightlifters and powerlifters should schedule their six-week peaking plan to finish it on competition day. (At first, however, I advise trying 2-3 cycles before competing under it.) Soviet Olympic weightlifters always seem to break records at the end of their cycles. Now, for out-of-season strength development, you can lengthen the cycle (up to 8-10 weeks). Instead of training all of your primary strength-building movements in one week, you can begin peaking one lift the first week, then start your other movements in the upcoming weeks. Increasing cycle duration is okay, unless you're training specifically for a competition. Verhoshansky suggests that you place your prime strength-building movements at the beginning of each workout. Secondary exercises (bodybuilding / assistance), should follow. Rests of at least 4-6 minutes must be taken between sets. Shake and massage your muscles during the rest periods to restore the tissue and nerves -- and remove lactic acid. "Workout time should last no more than 90 minutes," says Verhoshansky. "The body develops best with training periods of this length and no more. If you need to complete other tasks, you must schedule additional sessions each day." PYRAMIDING Each individual workout has a progressive set/rep scheme, which is called pyramiding. The first set of every workout is with a resistance that's handled easily. Poundages increase in small increments until the athlete reaches his assigned percentages. (Sometimes lighter percentages are handled after peak are completed.) "You can't train 100% intensity consistently the professor states. "Strength needs a strong foundation. The stronger that foundation, the higher the peak. by looking at the structure of the pyramid, you will see that more space lies toward its base (foundation), the summit is the peak, which is not very big at all. If an athlete ignore lower-intensity training he'll eventually lose his base and never reach his peak."
WHAT TO EXPECT For the first 2-3 weeks, you may think you're wasting your time. Understand, it's the entire six-week cycle that's designed to increase your strength, not one particular workout. Also, hold yourself back if you think you're training too lightly on any given day. Stick with it until it works for you. You'll be amazed with the results. WHAT FOLLOWS "This program is not based on year-round morphological rebuilding," states the professor. "The body and mind must rest between cycles to recuperate from the previous cycle and prepare for the upcoming cycle." Take two weeks off after every six-week cycle. Active rest is suggested, including most forms of casual training, games like racquetball and basketball, and also bike riding. On the third week, you can start a two-week pre peaking plan cycle, which includes low-intensity bodybuilding movements along with light-medium low-rep primary strength-building movements. On the fifth week, you're ready to start the Six-Week Peaking Plan all over again! A FINAL WORD FROM THE STRENGTH PROFESSOR "Originally my Peaking Plan had many followers. Then about 12 years ago many of our athletes started to use steroids. They abandoned my system, relying on the effects of the drugs. Anabolic steroids have affected may sports. We still have a strong struggle against it. I feel the tension from the coaches who have fought to keep the athletes guided by my system. but about two years ago, things started to turn around. The athletes are coming back to my system. Systematic training is the only way." When I asked the professor how this plan will make you feel, he said with a chuckle. 'Like Rambo!" | Home
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