ntapsak
Level 6 Valued Member
Hello StrongFirst! The time has come to start a new training log.
I've been familiar hardstyle training for awhile. I've popped in and out of S1 for a few years, posting some threads, commenting here and there... what I've finally done, after months of testing it out to see how I could handle it, is I've decided to pursue my dream of girevoy sport. Hence, the new log. I just came home from a two-week vacation, so no it's time to start my first-ever long cycle training cycle. My goal is to use Denis Vasiliev's method, chasing mostly stable lifting technique and 10 minute sets up to 24kg before switching to biathlon. Before vacation, I tested a 10' (=10 min) set with 18kg bells for a total of 75 -- goal was 80-85, I would have reached it if not for chalk giving out. Live and learn.
DV's method has you training your discipline 3x/week, with flexibility on adding GPP/accessories and cardio. This template has worked for me, so I will continue it:
Mon: Long Cycle (intervals), GPP -- like a "heavy" day, I do my most volume on this day
Tue: Easy cardio, 30+ min. (running/biking)
Wed: Long Cycle (long intervals or repetitive method), GPP -- a "light" day; rest is greater between intervals and I do easy/light GPP
Thu: Easy cardio (as Tuesday, typically I do whatever I did not do on Tue)
Fri: Long Cycle (straight set, either competitive or flat method; alt. pyramid) -- "medium" or test day, longer duration but not as high intensity, except when testing
Sat (opt): more cardio
GPP will be a mix of hardstyle lifts (something GS athletes typically do not do, but I know HS technique, so why not?) and bodyweight exercises, emphasis on high-rep sets over strength. DV teaches to start a training cycle at light weights, even if your main training cycle will be with 32s. Since I passed the 10' test with 18s, my training cycle will consist of a couple weeks of 16s, a couple with 18s, then about 5 weeks with 20s, unless I fail the 10' test at week 5. But I don't intend to fail.
Enjoy reading!
Note, weights are in kg unless otherwise stated.
5-6-23
Preliminary training of the cycle: LC w/16s
Warmup: 10' of mobility and flexibility, one-arm cleans and LC with 1x16
Main work: LC @2x16, 9x1'/1' (=1 min. on, 1 min off). 8-10-10-10-10-10-10-9-10 (goal 10 rpm)
GPP: cleans @2x16, 50 reps, jump squat 3x10 (16), pushups 3x10
Time: 56:00
I've been familiar hardstyle training for awhile. I've popped in and out of S1 for a few years, posting some threads, commenting here and there... what I've finally done, after months of testing it out to see how I could handle it, is I've decided to pursue my dream of girevoy sport. Hence, the new log. I just came home from a two-week vacation, so no it's time to start my first-ever long cycle training cycle. My goal is to use Denis Vasiliev's method, chasing mostly stable lifting technique and 10 minute sets up to 24kg before switching to biathlon. Before vacation, I tested a 10' (=10 min) set with 18kg bells for a total of 75 -- goal was 80-85, I would have reached it if not for chalk giving out. Live and learn.
DV's method has you training your discipline 3x/week, with flexibility on adding GPP/accessories and cardio. This template has worked for me, so I will continue it:
Mon: Long Cycle (intervals), GPP -- like a "heavy" day, I do my most volume on this day
Tue: Easy cardio, 30+ min. (running/biking)
Wed: Long Cycle (long intervals or repetitive method), GPP -- a "light" day; rest is greater between intervals and I do easy/light GPP
Thu: Easy cardio (as Tuesday, typically I do whatever I did not do on Tue)
Fri: Long Cycle (straight set, either competitive or flat method; alt. pyramid) -- "medium" or test day, longer duration but not as high intensity, except when testing
Sat (opt): more cardio
GPP will be a mix of hardstyle lifts (something GS athletes typically do not do, but I know HS technique, so why not?) and bodyweight exercises, emphasis on high-rep sets over strength. DV teaches to start a training cycle at light weights, even if your main training cycle will be with 32s. Since I passed the 10' test with 18s, my training cycle will consist of a couple weeks of 16s, a couple with 18s, then about 5 weeks with 20s, unless I fail the 10' test at week 5. But I don't intend to fail.
Enjoy reading!
Note, weights are in kg unless otherwise stated.
5-6-23
Preliminary training of the cycle: LC w/16s
Warmup: 10' of mobility and flexibility, one-arm cleans and LC with 1x16
Main work: LC @2x16, 9x1'/1' (=1 min. on, 1 min off). 8-10-10-10-10-10-10-9-10 (goal 10 rpm)
GPP: cleans @2x16, 50 reps, jump squat 3x10 (16), pushups 3x10
Time: 56:00
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