Pistol Squat × 12 reps per leg
In a previous post I mentioned how Bompa categorises training cycles. All proper programs consist of cycles, indeed a proper strength training program is composed of cycles within cycles. For example the Russians started assessing children for different sports from an early age (about 9 or 10 years old). They begin with very generalised training, which over time becomes more specific. Their weightlifters peak at around 22 to 28 years of age. Then they go into maintenance mode for several years, keeping peak strength for competitions as long as possible. Each of the stages involves cycles within cycles.
You might think that maintenance training to keep within several percent of peak strength would imply a static unvarying program but of course this is not the case because if you are getting older then this is a change which must necessarily involve changes to training which involves cycling.
Each cycle might be thought of as a mini replication of the whole lifecycle, i.e. as a junior athletes starts of with general training and becomes a master doing specific training, so each training cycle starts off with general training which becomes more specific as the cycle peaks.
Practical Bodyweight Stuff
A full cycle starts with general training; Bompa calls this Anatomical Adaptation, others might call it General Physical Preparation. Anatomical Adaptation is a bit like the play that children and young animals engage in, except that it more structured. Its structure is specific to what the particular goal is. Thus when training for maximum strength I will not engage in long distance runs, instead I will do bodyweight type lifts such as those shown in the two videos here or light repetitious dumbbell type lifts.
One cycle can morph into the next cycle in gradual fashion rather an immediate jump.
Whilst I consider heavy weight training to be the most superior manly form of training known to man, it is not exactly practical as one requires tons of weights. Anatomical Adaptation though can be done with minimal equipment; bodyweight, dumbbells, bicycle tubes, something to do pull-ups on. Improvisation of available items is the key.
I was asked if I work out 2, 3 or 4 times a week. I said 10 or 12 times a week. “I would not have the time to do that!” said the questioner. Certainly if you train in a local gym that may be the case. But I train in my garage. A workout may only last 5 or 10 minutes or it may only consist of one lift. If you paid a monthly subscription to your gym and it is 15 minutes away by car then you have immediately lost 30 minutes plus the time to get in the car and park and get ready and then come back. You would not want to do that 10 or 12 times a week as you would have lost 5 or 6 hours at a minimum.
Thus the video, at the beginning of this post, of the pistol squats took 13 mins 12 seconds;
- Pistol × 12 per leg
- One leg Sissy Squats × 15 reps per leg
- Bench Jumps × 30 reps
I spent the 5:09mins in the 136 to 162bpm heart rate zone and 8:00mins below it.
Its much better from a strength perspective to have multiple short sessions but if you have to go to a gym it is not so practical.