Double vision of Tamio 'Tommy' Kono, champion Olympic of weightlifting and Mr. universe, is special. Just imagine that you have a tube test full of your ability to achieve a meeting. A each time you you train, you use a part of this tube. You fill again thanks to recovery tools or on days of rest. The problem that Kono raises is that some people, most in fact, train tirelessly to completely empty their tube. That is why injuries, diseases, or the demotivation eventually manifest itself.
Renowned Soviet coach, Pavel Tsatsouline has followed this philosophy by creating a program on 40 days to improve his strength. It includes reasonable daily sessions with medium or heavy weights.
Dan John, former American athlete of high level, said: 'I followed many weightlifting programs, crossfit workouts, bodybuilding, etc...'. But I got the best results of my career following this program «.» So, what is this famous program?
How does it work?
Choose 5 movements that you know well and choose a weight that you can lift without a maximum effort. Your goal is to never miss a rehearsal. The program will last 40 days, start so as light as necessary. When the weight will appear you too light, gradually increase
Your program.
Realize this for each of the 5 movements selected.
Day 1: perform 2 sets of 5 repetitions. Use weights that you will easily achieve the meeting.
Day 2: perform 3 sets of 3 reps. For the last series, use senior day weights 1.
Day 3: make a series of 10 repetitions. Use the same weights as day 1.
Day 4: rest
day 5: perform 2 sets of 5 repetitions. Use weights heavier than for day 1, but you can lift throughout the meeting.
Day 6: perform 5 sets of 2 repetitions. Add gradually to the weight to each series.
Day 7: rest.
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