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Question
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chrestman: October 20 2005
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Strength Training while maintaining 300 PFT? (Long post)
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I've been training for about 8 months to get my PFT score (I'm applying to go to Marine Corps Officer Candidate School next summer) up to a perfect 300, which consists of 20 pullups, 100 crunches and a 3 mile run in 18 minutes or under. Well, I'm finally at the 300 range, and I wanted to take my training to the next level. I've been focusing the last few months or so in getting my run time down, and now that it's down to where I want it to be, I want to focus on strength training while maintaining my level of endurance, so that I can go to OCS with a combination of strength and endurance.
I have (Beyond Bodybuilding) and some KBs, but I'd really like to take a break from the KBs for a while b/c I have really cheap access to a nice gym through the end of the year. Anyone out there who has tried several of BB's workouts have any recommendations? (Particularly Marines)
Something that doesn't require a huge time commitment is preferable.
Thanks!
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Answer
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Pavel Tsatsouline: October 22 2005
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Com. chrestman, from one of your Marine brothers in Iraq:
"I've got to tell you what an awesome book "Beyond Bodybuilding" is. We had a go at anytime schedule [in Iraq] and I was able to apply everything you've taught me over the years, plus some extras from the book and I was able to constantly improve, not just maintain, my fitness level. What I found was that I was as ready to go after the workout as I was prior. Very important, since we often had less than an hour warning to hit the road for a mission. My goal was to C & P my body weight by the end of the deployment, which I did with ease 5 times. You've always cut to the chase and you've done it again in "Beyond Bodybuilding."
Semper Fi,
Aaron
-Gunnery Sergeant Moore, Platoon Sergeant, 1st Force Recon Company
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Question
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Comrade Sunshine: October 21 2005
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RKC Snatch Test and Density Training
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Has anyone tried a density approach to preparing for the RKC snatch test? I won't be attending in April, but it seems like a good goal to set for myself anyway. Is density training a good way to prep for it? If I do snatches, what would you suggest as a complementary exercise?
Thanks,
Glenn
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Answer
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Pavel Tsatsouline: October 22 2005
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Com. Glenn, it will work. From the RKC instructor manual:
Vinogradov (1988) found interval method with progressive decrease of rest intervals, similar to Density Training by Ethan Reeve, RKC, effective.
In a six-month pedagogical experiment Palvenev (1989) observed three groups of gireviks who were a little past the beginner stage.
The control group was following the conventional GS methodology. It lifted competitive size KBs (24kg) and started the next set when they felt subjectively ready and recovered (typically at the heart rate of 110-120 BPM).
The experimental group also lifted 24s but compressed their rest periods; they got back to work when their heart rate came down to 140-160BPM.
Six months later the incomplete recovery group’s results in both the snatch and the jerk were 21.6 and 22.42% respectively greater than those of the control group. There were 31 gireviks in each group. 30 of 31 in the experimental group earned GS ranks; only 10 in the control group.
The experimental group’s pullups were 27.3% ahead as well. Performing sets before recovery makes a girevik more economical in his efforts, concluded Palvenev. Interestingly enough, in the end of the study the technique of the race the clock group was evaluated as superior to that of the control group.
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Question
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rifstonian: October 22 2005
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Marty's Gallaghers blog account of Pavels meet.
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As usual, Marty has perfect insight into the powerlifters mind.And I wish I would have seen Pavel pull.
http://www.martygallagher.com/
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Pavel Tsatsouline: October 22 2005
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Com. Rif, Marty is too generous ;] I took the third place in the 181 open btw; the 2nd and 1st went to Coms. Mike and Thomas. The team rocked!
I feel good now. The arm does not interfere with DLing. The strength is coming back. Should be over 500 before the year is over. Will shoot for 600@198 at the AAU meet a year from now. Right now I am a 'fake' 181, a 170 who has eaten his way up in four weeks
Rif, it is funny how one could forget how exhilirating competition is! Down with mothballs!
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Question
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Cayenne: October 23 2005
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Basic KB swing question & beyond, re: pelvic "scoop"
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My greatest interest in doing swings is to rehab a history and to prehab a "worst case to be avoided" low back condition.
My lay understanding of Dr. McGill's work is that he recomends abdominal bracing ( eg; Pavel's "punch in the stomach,") with a neutral spine. I further understand neutral to mean "balanced" between flexed and extended, ie; a "natural" position avoiding exageration to either extreme.
I understand that "hip thrust" is often emphasized in kb swing execution. My question is about that few extra inches "available" after the glutes are tight and the kness pulled up. "Scooping" the pelvis under and upward. This creates a flexion sensation in the low back. Is this overdoing it or recomended ? I ask this as opposed to reaching the top position of the swing with a neutral but super locked and tight low back / pelvis, without that "scoop". ( When the swing is taught as being a stationary "jump", it does not seem to me that a jump would have such scoop, but I've read some RKC posts saying that final pelvic tilt is important to protect the low back.)
As long as I'm asking about this "scoop", is this recomended in power breathing ? ( "Navel pointing to the moon ? " ) What role, if any, does "the scoop" play in DLing ?
To any who answer, thanks for entertaining these super specific questions.
Eddie
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Answer
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Pavel Tsatsouline: October 24 2005
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Com. Eddie, there is no flexion. We focus on 'bringing the tail bone and the belly button together' WHILE the knees are locking/hips extending and the abs are NOT sucked in. Dr. McGill held his hand on my spine during this maneuver and he said there was no flexion. He called this 'superstiffness'. This is an advanced technique for MA applications and is not mandatory.
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Question
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stickman: October 23 2005
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Importance of head/neck position when snatching or lifting from the floor
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Recently I went to my chiro after months of enduring cronic neck pain, particularly on the right side. The pain was a stiff sore type which I have had off and on for years and had foolishly assumed was the price one paid for doing so many trap oriented lifts (cleans,snatches,heavy DLs,etc.). My chiro is pretty sharp and he questioned me closely on the lifts and my technique and he told me to watch my head position. The next day I made sure to look up before begining each lift and during the lifts to look level or up but not down! Immediately my neck problem went away. I was inadvertently looking down after commencing the lifts and during the lifts. Since you have to look down to locate the bar/KB and position your hands the trick is to look up BEFORE the lift begins. This is probably well known to many of you but since I suffered so needlessly for so long I'd thought I'd post it.
Craig
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Answer
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Pavel Tsatsouline: October 24 2005
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Com. Craig, true for you but not for everybody. The neck position fires of postural reflexes that can do different things depending on your technique and relative strengths. As a rule of thumb, a beginner should look straight forward. Experienced lifters' head position varies. Com. Marty Gallagher just told me that his coach Hugh Cassidy would look on the floor about 6 feet in front of him.
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Question
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Frankie: October 24 2005
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Pavel, questions about your AAU DL
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Were you using a hook grip? Why this grip over the reverse grip? I am weaker with the hook.
Looks like you had a fast start. Is this new for you or have you always come fast off the ground?
fF
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Answer
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Pavel Tsatsouline: October 24 2005
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Com. Frankie, I don't train explosively. That was the result of psyching.
Since I can't supinate one hand because of an old injury pulling with the staggered grip w/o switching started making my back sore a couple of years back. That is why I switched to the hook grip. You will have to give yourself time to adapt if you choose to hook.
For some reason I cannot watch the video. Any suggestions?
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Question
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wazzu coug: October 26 2005
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Pavel..have you ever used Bulgarian wkouts?
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I was just curious because I know that they did really well in weightlifting(and the lifters in the lower weight classes where built like a rock). I used a routine that they claim was based on the Bulgarian system and it worked awesome..basically the same stuff you teach..controlled overtraining..then backing off. Anyhow, I was just curious to see how the Bulgarian systems differ from the Russian(if they differ at all..just found the topic very interesting.
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Answer
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Pavel Tsatsouline: October 27 2005
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Com. wazzu coug, the Bulgarian WL system has roots in one of the Russian systems. In 1958 Chekvaidze proposed that training daily with max singles would be most effective. The establishment decided that indeed it would -but only for a few very talented mutants (Bulgarians scout these mutants out). Then in the 1960s David Rigerts started sneaking a second workout of the day (another element of the futire Bulgarian system). Abajiev mentions that he was influenced by Plukfelder, another champ and Rigert's coach.
I have not used the system in its literal interpretation as I don't WL but I have done daily heavy singles. As I get older they don't seem to agree with me any more. I find slightly less frequent (3-5/week) training with moderate reps (3-5) and volumes more agreeable and reliable.
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Question
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wazzu coug: October 26 2005
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Pavel..have you ever used Bulgarian wkouts?
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I was just curious because I know that they did really well in weightlifting(and the lifters in the lower weight classes where built like a rock). I used a routine that they claim was based on the Bulgarian system and it worked awesome..basically the same stuff you teach..controlled overtraining..then backing off. Anyhow, I was just curious to see how the Bulgarian systems differ from the Russian(if they differ at all..just found the topic very interesting.
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Answer
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Pavel Tsatsouline: October 27 2005
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Com. wazzu coug, the Bulgarian WL system has roots in one of the Russian systems. In 1958 Chekvaidze proposed that training daily with max singles would be most effective. The establishment decided that indeed it would -but only for a few very talented mutants (Bulgarians scout these mutants out). Then in the 1960s David Rigerts started sneaking a second workout of the day (another element of the futire Bulgarian system). Abajiev mentions that he was influenced by Plukfelder, another champ and Rigert's coach.
I have not used the system in its literal interpretation as I don't WL but I have done daily heavy singles. As I get older they don't seem to agree with me any more. I find slightly less frequent (3-5/week) training with moderate reps (3-5) and volumes more agreeable and reliable.
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