General Training Overview - Yearly Loading

[BuccioniPL]

........
The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

How much can these numbers vary from individual to individual? Much or little??
The only comparison I know are in the 2 intermidiate programs.
[/quote]

[ptccanberra]

Very interesting topic.
Are there any guidlines regarding the load number of lifts (NL) for beginners/MS/CMS?

I am thinking of yearly load, monthly load in prepartion and monthly load in competiton? Even a break down in week loads would be very interesting.

Any thoughts about this query Mr Sheiko?

I think this might be from the old Sheiko book...

The first stage is the powerlifer's accommodation to the growing
volume and intensity of the loading. A yearly rise in both with
contribute to the powerlifter's improvement and last an average of 6
years. The second stage is defined by a *relatively* stable yearly
volume but a yearly increase in intensity. A direct correlation exists
between intensity and one's total but while such a correlation between
volume and total is not supported."

The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

Is that monthly?

[Bench Polkov]

Is that monthly?

Yes I believe it is.

[Robert Frederick]

The first stage is the powerlifer's accommodation to the growing
volume and intensity of the loading. A yearly rise in both with
contribute to the powerlifter's improvement and last an average of 6
years. The second stage is defined by a *relatively* stable yearly
volume but a yearly increase in intensity. A direct correlation exists
between intensity and one's total but while such a correlation between
volume and total is not supported."

The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

I think these come from Eric Talmant.

[Bench Polkov]

The first stage is the powerlifer's accommodation to the growing
volume and intensity of the loading. A yearly rise in both with
contribute to the powerlifter's improvement and last an average of 6
years. The second stage is defined by a *relatively* stable yearly
volume but a yearly increase in intensity. A direct correlation exists
between intensity and one's total but while such a correlation between
volume and total is not supported."

The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

I think these come from Eric Talmant.

Yeah I'm not 100% sure where they're from but I was presuming he'd translated it from the book.

[BuccioniPL]

Unfortunately I am at very loooooooooooow level as per NBL / month... 

[DRY]

The first stage is the powerlifer's accommodation to the growing
volume and intensity of the loading. A yearly rise in both with
contribute to the powerlifter's improvement and last an average of 6
years. The second stage is defined by a *relatively* stable yearly
volume but a yearly increase in intensity. A direct correlation exists
between intensity and one's total but while such a correlation between
volume and total is not supported."

The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

I think these come from Eric Talmant.

Yeah I'm not 100% sure where they're from but I was presuming he'd translated it from the book.

I thought talmants words were not to be trusted 100%?

[Bench Polkov]

The first stage is the powerlifer's accommodation to the growing
volume and intensity of the loading. A yearly rise in both with
contribute to the powerlifter's improvement and last an average of 6
years. The second stage is defined by a *relatively* stable yearly
volume but a yearly increase in intensity. A direct correlation exists
between intensity and one's total but while such a correlation between
volume and total is not supported."

The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

I think these come from Eric Talmant.

Yeah I'm not 100% sure where they're from but I was presuming he'd translated it from the book.

I thought talmants words were not to be trusted 100%?

His translation of the methodology was a bit poor but I thought that the figures might at least semi-accurate if he did just copy them from the book.

[Aaron83]

What would be the recommended volume for a bench press specialist?

[Boris Sheiko]

The recommendations for volume are as follows.

Novices = 700,
Class 3 = 900,
Class 2-1 = 1K,
CMS = 1.1k,
MS = 1.25k,
MSIC = 1.7k.

This is total number of reps done with the bar over 49%

I don't agree. These recommendations are for gifted lifters or for those taking steroids.

Classes 1,2,3 = high
Novices = too much

These lifters train three times per week so this volume is high for them. We need to consider the average lifter too not only the gifted ones.

[Bench Polkov]

The recommendations for volume are as follows.

Novices = 700,
Class 3 = 900,
Class 2-1 = 1K,
CMS = 1.1k,
MS = 1.25k,
MSIC = 1.7k.

This is total number of reps done with the bar over 49%

I don't agree. These recommendations are for gifted lifters or for those taking steroids.

Classes 1,2,3 = high
Novices = too much

These lifters train three times per week so this volume is high for them. We need to consider the average lifter too not only the gifted ones.

How should we be calculating these figures? The original version of #37 that we saw had 1110 lifts over 4 weeks. Your Universal Approximate program has 1431 lifts over 6 weeks which averages 954 lifts over 4 weeks. I know many drug-free intermediate lifters who have done well with #37 so I don't think that is too high.

Could you give us some recommendations for monthly volume Coach Boris?

[Robert Frederick]

I was just going to add that the number of lifts also depends on weight class in addition to skill level. So the two three day programs while targeting the same skill level have different volumes. On top of that you've got gifted and enhanced lifters further complicating things. So I think having fixed volume targets doesn't really work as well as just adjusting according to how you're getting along with the program.

[Bench Polkov]

I was just going to add that the number of lifts also depends on weight class in addition to skill level. So the two three day programs while targeting the same skill level have different volumes. On top of that you've got gifted and enhanced lifters further complicating things. So I think having fixed volume targets doesn't really work as well as just adjusting according to how you're getting along with the program.

I totally agree and follow this method myself but some basic goal fogures would be good for people just learning to use the templates.

[Robert Frederick]

Alright, we might be able to do something like:

1000 lifts is the base
+100 if X is true
-100 if Y is true
...and so on.

I don't think he works this way though. When working with students he'll adjust weekly depending on how things go so that he dials it in exactly on what is needed depending on the individual. Of course he has to start somewhere and make an initial guess. That's why he wants to see some training history first. If someone was doing 500 lifts per month he won't give them 1,000 to start with, maybe 600 and see how it goes with adjustments as needed.

People just starting off with this should probably do the same thing. Count up the previous month's work and plan the next month accordingly depending on the desired effect. But yeah, thanks for pushing for something concrete. Sometimes leaving it too open ended doesn't turn out so well either.

[Bench Polkov]

Yeah some sort of starting point and basic method for adding volume would help the less experienced. I don't mind writing something for the method from my experience but some recommendations from Boris would be good.