Physical Culture
Level 5 Valued Member
An observation, which may be applicable to other areas of training than long cycle.
A few days ago, I completed a 10 minute set of clean and jerks with 2x24k. I worked at a slow, steady pace of 4 rpm. This was a challenge for me. My best set ever is 45 reps, so this was about 90% of my best max. I was glad to end the set at 10:00, but could have gone on for a few more reps if I had to. It was only my second 10 minute set ever with this weight.
I looked back over my training log. In the two months building up to this set, I did 24 sets of clean and jerks over 5 minutes in length with this weight. I did one 8 minute set, and 3 seven minute sets. The other 20 sets were 5-6 minutes. I decided out of the blue to test 10 minutes, and made it. I got 40 reps, doing training sets of 20-24 reps.
This validated in my mind a lot of what Pavel writes about strength and endurance- frequent training, not to failure, leaving gas in the tank. Putting in a lot of submaximal reps over time leads to higher numbers when tested.
Now I'm back to 5 minute sets at 5 rpm, working my way back up slowly. Consistency beats intensity.
A few days ago, I completed a 10 minute set of clean and jerks with 2x24k. I worked at a slow, steady pace of 4 rpm. This was a challenge for me. My best set ever is 45 reps, so this was about 90% of my best max. I was glad to end the set at 10:00, but could have gone on for a few more reps if I had to. It was only my second 10 minute set ever with this weight.
I looked back over my training log. In the two months building up to this set, I did 24 sets of clean and jerks over 5 minutes in length with this weight. I did one 8 minute set, and 3 seven minute sets. The other 20 sets were 5-6 minutes. I decided out of the blue to test 10 minutes, and made it. I got 40 reps, doing training sets of 20-24 reps.
This validated in my mind a lot of what Pavel writes about strength and endurance- frequent training, not to failure, leaving gas in the tank. Putting in a lot of submaximal reps over time leads to higher numbers when tested.
Now I'm back to 5 minute sets at 5 rpm, working my way back up slowly. Consistency beats intensity.
