I'm poking around trying to find the layout of a LCCJ protocol and progression. I've never done this particular program before and don't know exactly where to start.
Today I managed to get some decent work at 5x5 with double 20kg bells, one minute rest. I then bumped up to the 24kg bells and had to drop the reps to 3. My reading shows that 3 rep sets may not qualify as "long course."
For those that use the LSSC approach as the backbone of your training, what does it look like over the course of weeks / months?
If your goal is to be able to perform a Long Cycle continuously for 10 minutes, like in Girevoy Sport, then according to professional athletes, the best approach is as follows:
You start with the smallest weights, i.e., 2x12kg, and train with them until you are able to do the Long Cycle for 10 minutes non-stop. You achieve this by gradually increasing your endurance. The workout load duration for the Long Cycle remains approximately 10 minutes each workout. However, in the beginning, you might only do 1 minute on, 1 minute off. Or, you might start with timed ladders, e.g., 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute, with appropriate rest periods after each work set. Or simply 10x 1 minute, 5x 2 minutes, etc.
At the start, you try to maintain a certain speed throughout. The pace for the Long Cycle would be an appropriate 6-10 RPM. So, you could begin with a pace of 6 repetitions per minute and run through the entire program until you can perform 6 reps per minute continuously for 10 minutes. That is, 60 reps within 10 minutes. Then you could increase the speed to, say, 8 RPM and train at that pace until you can perform 80 reps within 10 minutes. At some point, you then move up to the next weight class, where the steps should be as small as possible. So from 12 to 14kg, and so on.
I myself have never carried out this type of training, but I have read up on the topic because it interests me. There are certain programs specifically designed to work towards this goal.
Oh, and besides the 10-minute work sets, you'll also need to do some General Physical Preparedness (GPP) work to build your strength and so on.