Edited by: Francesco Currò
While I was archiving some files to one of my computers, I got the training program - dated 03/03/2003 - which will be explained in the article ... probably Antonio Sciacca, owner of the Catania Sports Club, will remember it. he used and - according to what he says - that year (the first one in which I trained him) he reached a state of form that he had never approached before ... and he was certainly not a beginner or a fool !
Five years have passed, but seeing the cards - in my personal opinion - "banal and stereotyped" (and often useless) that are generally offered in many gyms, but also on certain magazines, I have a doubt: but this program is "old "of 5 years or is it 5 years projected into the future? Well, for my students it is "normal" to use particularly innovative (as well as extremely effective) schemes ...
Going to the practical, the program is spread over 6 weeks in which 4 training units will be rotated. But up here everything is normal!
Mesocycle with alternating intensity of 6 weeks
The key point of the program is instead a careful modulation of the load parameters (volume, intensity and density) relative to the various training units, aimed at the "control" of the internal load by the athlete. In this way the athlete can train more often, achieving greater results and minimizing the threat of overtraining.
And now let's move on to the training units (for the sake of brevity I will only present two out of four).
At this point I think that explanations are necessary, otherwise you will probably not understand much of what is reported in the tables ...
Each training unit you meet (Table I or Table II, etc.) can be presented in three variants denoted by " P ", " L " and " M ".
This trivially means that a certain training ( P ) will be performed in "heavy" mode, another ( L ) in a "light" manner and one ( M ) in an "average" manner.
During each mode, the number of series, the intensity to be used in the various series and the rest times will vary (see the relative columns).
The series and the rest times should be easy to read, so I pause a bit on the "intensity" column.
- " 100% + 2 N " means that the series must be brought to failure and then add 2 negative repetitions.
- " 100% + 2 S " means that the series must be brought to failure and then add 2 stripping (weight gain).
- " -20% " indicates that in that particular training you will need to load the tools with 20% less than the 100% training and perform the same repetitions (of a corresponding 100% training) ... which will therefore not be brought to the limit. Let me explain: if you do 7 repetitions with 50 kg, load 40 kg on the tool and do 7 repetitions even if you could do more.
- " -10% " indicates that in that particular training you will need to load the tools with 10% less than the 100% workout and perform the same repetitions ... which will therefore not be brought to the limit. Let me explain: if you do 8 repetitions with 50 kg, load 45 kg on the tool and do 8 repetitions even if you could do more.
Ok, for today I will stop here ... When the classic "galaxy champion" presents you with a classic card - maybe photocopied - with total absence of programming and technical details, you should know that most likely he hasn't achieved those muscle volumes (only) thanks to the prudence of his training and that presumably will not be able to do much to help you ... and by the way, one thing that I have always wondered is how come at the " technical " seminars (at exhibitions I can certainly understand), too often they are invited by "champions" rather than " coaches " ...
 |  Francesco Currò, teacher of ASI / CONI, teacher of the Accademia del Fitness, athletic trainer and personal trainer, is the author of the new book " Full Body ", of the e-book " The Training " and of the book on "Multiple Frequency Systems" . For more information you can write to the email address, visit the websites //web.infinito.it/utenti/x/x_shadow/ or //digilander.libero.it/francescocurro/ or call the following number: 349 / 23.333.23. |
