[igorek]

המשך:

The intermediate chapter also mentions that this is where assistance movements become more useful although, to be honest, the book could have gone into more detail in this regards. Basic exercises such as the RDL, chins, weighted core work and a couple of others are mentioned as being useful at this level. Again, this topic could probably mandate an entire book in and of itself which is why Practical Programming skimped a bit on details. Additionally, I think this chapter would have benefitted from more full workout outlines in terms of how to set up a full program. Instead, loading parameters are given for individuals movements (in this case squat and push press) without any complete programs being presented.

The next section deals with advanced athletes, keeping in mind that only a small percentage of lifters will ever need routines of that type. Keeping with the theme of the book, advanced lifters now typically need longer periods (2-4 weeks) of even heavier loading followed by recovery. So whereas beginners improve workout to workout, and intermediate improve week to week, an advanced athlete may be looking at 8-12 weeks (or more) to make major strength gains.

After a brief history of periodization, the advanced section presents several different models. The first of these is the pyramid model which anyone who has seen the Advanced 5X5 methods on the net will be familiar with. Now, instead of one volume and one intensity day, the athlete is loaded with two heavy volume days (and one light day) for 4-5 weeks. This is to generate cumulative fatigue and fitness. This is then peaked into new levels of maximal strength with reductions in volume.

The next model described is attributed to Lyn Jones (head of the USWF) and is described as a two steps forwards, one step back approach. Basically loading goes up for 2 weeks and then back down for a week, up for 2 weeks, back down. This is repeated with gradually increasing intensity over a 12-16 week span to a new peak. Essentially this looks like a Bompa style periodization approach and a full cycle with Olympic lifting as the goal is laid out.

The third model described is the building blocks model which, essentially, looks like a linear style of periodization model. The book makes a point that I don't recall ever seeing addressed anywhere else: this type of training should be approached by looking at what capacities have the longest 'maintainability'. That is, factors that stick around for long periods (muscle size) can be trained further away from the final competition period compared to those that don't (technique, conditioning). This provides a logical framework for sequencing of training and a full description of how a block approach for strongman would be setup is described.

Finally, the book described a model that deals with hormonal fluctuation based on some research data generated by Glenn Pendlay and Michael Hartmann. The basic idea is to use a short run up to a brief period (2 weeks) of very heavy loading (near max singles daily, almost a Bulgarian style of training) to depress anabolic hormones followed by a taper of varying lengths to let hormones recover. I see this as a formalized approach to a double stress microcycle, two heavy weeks of loading followed by a taper to let gains occur. Guidelines are given to adjust the workload and a full workout scheme for an Olympic lifter is set out.

The book rounds itself out by discussing women, youth trainees, masters trainees and people in rehab. The section on women is particularly interesting that slightly different rep/%age relationships for light, heavy and medium training are given. Finally, the book provides table for strength levels for a variety of different lifts for men and women.

So, the good: The book is exceptionally well written and easy to read. The concepts are explained clearly without excessive jargon and the book lays out a completely logical approach to training from novice to :):):):):) and presents enough training options to keep people interested in training for a very long time.

The bad: I think the book, especially in the intermediate section could have benefitted by more in the way of full workout setups. In that same section, more detail on assistance movements and how and where to apply them would have helped immensely. I'm told that this is going to be the topic of Rippetoe and Kilgore's next book and I imagine their treatment of the topic will be as thorough as their previous two books.

Overall, this is a book that anyone involved in strength training, whether as a lifter or coach should have on their shelf.