Bauer
Level 8 Valued Member
I was having conversations about this with @Pete L, and @LoneRider and @fabskl have asked me about it, so I thought I might as well start a general thread on it and open the conversation.
I have been fascinated by the idea of block training for a long time.
In ROTK and Easy Strength there are recommendations for two week blocks, based on research from Issurin & Lustig on Residual Training Effects.
In recent years Pavel has mostly pushed 6-12 week blocks (as in Q&D), stating that this would stabilize adaptations. And in the FAQ of ETK he mentions that this might be easier for inexperienced trainees.
However, I like the idea of pure two week blocks without maintenance volume.
I have asked Fabio Zonin about it, because he praised the benefits of block training on this podcast episode (and during Programming Improv). He was kind enough to answer:
First two months are in the books and I like it.
I have been fascinated by the idea of block training for a long time.
In ROTK and Easy Strength there are recommendations for two week blocks, based on research from Issurin & Lustig on Residual Training Effects.
In recent years Pavel has mostly pushed 6-12 week blocks (as in Q&D), stating that this would stabilize adaptations. And in the FAQ of ETK he mentions that this might be easier for inexperienced trainees.
However, I like the idea of pure two week blocks without maintenance volume.
I have asked Fabio Zonin about it, because he praised the benefits of block training on this podcast episode (and during Programming Improv). He was kind enough to answer:
I will share some more details later, but for today, suffice it to say that I am alternating ROP and KBSF Plan A/B in two week blocks. Seems like an A+A single bell version of ROTK to me.Fabio Zonin said:Yes, generally a training plan induces adaptations for the first two weeks, and the following 2-4 stabilize the latter.
This means that if you carry on a plan for, let's say, 6 weeks, the adaptations will last longer than if you carry it on for 2 weeks only.
That said, block training usually works very well alternating blocks of 2-4 weeks.
With 2 weeks, as it is on ROTK, it is true that you don't have extra weeks for stabilization, but it's also true that after 2 weeks you are back to the plan.
With 4 weeks, you have 2 weeks for stabilization, but you will come back to the plan later.
First two months are in the books and I like it.