If you read my GSAfter40) blog and posts on IGx in 2008 you could see that I was not a big fan of long timed sets at that stage of my GS training. In December 2008 I tried 10 minute double jerks with two 16-s pretty much for the first time and got 65 reps. The focus of my training leading to this test was building the session volume, and had I never done a set longer than 5 minutes before. My question at the time was: now that I can last whole 10 minutes how do I increase the cadence? I asked it on Rybinsk GS forum.
One of the posters, Valentin, who was the Master of Sport at the time, suggested the following: to do multiple sets at high cadence, in one of the two ways.
Valentin also recommended doing control sets – 7, 8 or 9 minutes (in different sessions) and doing 3-4 sets of 3-4 minutes at higher tempo.
In the last year my attitude to long sets somewhat changed, I and believe - just like my coach Sergej Rudnev does - they should be done with low weight every training session. Still, the approach outlined by Valentin is valid and is useful for improving results.
One of the posters, Valentin, who was the Master of Sport at the time, suggested the following: to do multiple sets at high cadence, in one of the two ways.
- Lift at maximal cadence trying to keep the tempo constant. As the tempo starts decreasing - stop the set and take liberal rest. Repeat. Build up the number of sets in a workout. Valentin said that his normal tempo with 32-s was about 8-9 per minute, and he did speed sets at about 15 per minute and manages to do about six sets in a workout.
- Set the tempo of the set slightly higher than your usual and try to keep it constant. When the tempo starts falling - stop. Next set - increase the tempo more, and so on. This type of training is ideally suitable for training with a partner: it becomes more competitive and you can keep the score for each other.
Valentin also recommended doing control sets – 7, 8 or 9 minutes (in different sessions) and doing 3-4 sets of 3-4 minutes at higher tempo.
In the last year my attitude to long sets somewhat changed, I and believe - just like my coach Sergej Rudnev does - they should be done with low weight every training session. Still, the approach outlined by Valentin is valid and is useful for improving results.
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