Daily Loading Schemes
Load cases with two, three and four single workouts per week.
With two workouts per week the range of variation is not great.
Boris offers 2 options of training sessions in the week:
Option 1:
Option 2:
When planning the training sessions Boris makes use of variability, i.e. alternating small, medium and large loads which is clearly seen in Tables 1 and 2.
Table 1
Options (1-4): Preparatory Period Load Variants For 2 Workouts Per Microcycle
Table 2
Options (5-8): Preparatory Period Load Variants For 2 Workouts Per Microcycle
See Fig.1 Diagram of methods of distributing load for a microcycle with two workouts per week
With three workouts per week load variability can increase beyond that of two workouts per microcycle, but not as great as with 4 workouts per microcycle. But even with three we can achieve diversity and great effect.
Boris offers the two most acceptable options:
Option 1:
Option 2:
For example:
Table 3
Options (1-4): Preparatory Period Load Variants For 3 Workouts Per Microcycle
The largest microcycle workload is scheduled in the second microcycle (see Table 3). Such a distribution is possible in the second month of training beginners and the first month of training qualified athletes when they learn and improve their technique in the competitive exercises with lower intensity (50 - 70%), with the number of repetitions from 4 to 6 in a set.
Table 5
Options (5-8): Preparatory Period Load Variants For 3 Workouts Per Microcycle
In the second embodiment, microcycle load is much higher than the first. Load peaks in the sixth microcycle. In the fifth and seventh microcycles the load is average, and increases again at the eighth (see Table 5 and Figure 2).
See Fig. 2 Diagram of methods of distributing the load for microcycles with three workouts per week
Any plan, even one perfectly planned for a group of athletes written by a highly accomplished coach needs to be adjusted during training sessions. This is explained by the fact that the athletes find themselves with different anatomical and physiological realities, and therefore they will have different reactions to load, different recoverability between them, and miscellaneous technique errors in the execution of competitive exercises. Therefore, the coach should give additional exercises to eliminate the technical errors that occur during training.
Unlike many powerlifting professionals in the USA (Jeff Wright, Rick Weil, Bill Kazmaier, Ted Arcidi, Michael Simpson, John Kuc, etc.), UK, Canada, and Australia, Russia has many followers of the cycling method described above (Surowiecki A., Zavyalov I., Verkhoshansky Y., etc.) while many other countries, utilize cyclic load planning with their athletes lifting maximum weights even in the first (competitive period) weeks. For example in the program by John Kuc:
2nd Week Prior to Competition
1st day benching
%RM Reps Sets
45.0 10 1
58.3 8 1
73.3 6 1
85 3 1
96.7 1 1
101.7 1 1
103.3 1 1
95.0 3 1
2nd day benching
%RM Reps Sets
45.0 10 1
58.3 8 1
73.3 6 1
85 3 1
96.7 1 1
101.7 1 1
95 3 1
1 Week Before Competition
Day 1 (Tuesday)
Bench press
%RM Reps Sets
45.0 10 1
58.3 8 1
73.3 4 1
85 2 1
96.7 1 1
101.7 1 1
Competition on Saturday.
Your attempts at competition must be within:
93.3 - 95%; 100 - 103.3%; 106.7 - 110%, depending on the progress you have made in the program.
Boris believes that an athlete following such a training plan will not be able to recover and perform successfully in competition. Boris instead plans a reduction in volume and intensity prior to competition (see Table 6).
Table 6
Loading Variance For 3 Workouts Per Microcycle During the Competition Period
*weeks countdown starts from the beginning of the competition
A large load is scheduled for Monday of the first week after two days of rest. The last large load scheduled is in the fourth week. In the third week, 17 - 20 days before the event is scheduled, a test of performance in all three movements should take place. The test can be scheduled in one day of training (i.e. squats, bench press, and deadlift) or two training days (i.e. the first day: squats and bench press, the second day - deadlift). The test allows the coach to see what condition the athlete comes to competition in and allows the coach to determine the initial weights during the competition and to choose tactical approaches to the bar (i.e. how to select weights for the three competitive approaches).
See Fig. 3 Diagram of the distribution of load during a competition mesocycle
See Fig. 4 Distribution of number of lifts during the competition mesocycle (6 weeks out from competition)
Through a reduction in volume and intensity Boris initiates super-compensation in the athlete, which promotes the achievement of high competition results.
Load cases with two, three and four single workouts per week.
With two workouts per week the range of variation is not great.
Boris offers 2 options of training sessions in the week:
Option 1:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Workout | Rest | Rest | Workout | Rest | Rest | Rest |
Option 2:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Rest | Workout | Rest | Rest | Workout | Rest | Rest |
When planning the training sessions Boris makes use of variability, i.e. alternating small, medium and large loads which is clearly seen in Tables 1 and 2.
Table 1
Options (1-4): Preparatory Period Load Variants For 2 Workouts Per Microcycle
| 1st Option | 2nd Option | 3rd Option | 4th Option | |
| Monday | Large | Medium | Small | Small |
| Tuesday | Rest | Rest | Rest | Rest |
| Wednesday | Rest | Rest | Rest | Rest |
| Thursday | Small | Medium | Large | Medium |
| Friday | Rest | Rest | Rest | Rest |
| Saturday | Rest | Rest | Rest | Rest |
| Sunday | Rest | Rest | Rest | Rest |
Table 2
Options (5-8): Preparatory Period Load Variants For 2 Workouts Per Microcycle
| 5th Option | 6th Option | 7th Option | 8th Option | |
| Monday | Rest | Rest | Rest | Rest |
| Tuesday | Medium | Large | Medium | Small |
| Wednesday | Rest | Rest | Rest | Rest |
| Thursday | Rest | Rest | Rest | Rest |
| Friday | Small | Large | Large | Small |
| Saturday | Rest | Rest | Rest | Rest |
| Sunday | Rest | Rest | Rest | Rest |
See Fig.1 Diagram of methods of distributing load for a microcycle with two workouts per week
With three workouts per week load variability can increase beyond that of two workouts per microcycle, but not as great as with 4 workouts per microcycle. But even with three we can achieve diversity and great effect.
Boris offers the two most acceptable options:
Option 1:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Workout | Rest | Workout | Rest | Workout | Rest | Rest |
Option 2:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Rest | Workout | Rest | Workout | Rest | Workout | Rest |
For example:
Table 3
Options (1-4): Preparatory Period Load Variants For 3 Workouts Per Microcycle
| 1st Option | 2nd Option | 3rd Option | 4th Option | |
| Monday | Small | Medium | Medium | Small |
| Tuesday | Rest | Rest | Rest | Rest |
| Wednesday | Large | Large | Small | Large |
| Thursday | Rest | Rest | Rest | Rest |
| Friday | Small | Medium | Large | Medium |
| Saturday | Rest | Rest | Rest | Rest |
| Sunday | Rest | Rest | Rest | Rest |
The largest microcycle workload is scheduled in the second microcycle (see Table 3). Such a distribution is possible in the second month of training beginners and the first month of training qualified athletes when they learn and improve their technique in the competitive exercises with lower intensity (50 - 70%), with the number of repetitions from 4 to 6 in a set.
Table 5
Options (5-8): Preparatory Period Load Variants For 3 Workouts Per Microcycle
| 5th Option | 6th Option | 7th Option | 8th Option | |
| Monday | Rest | Rest | Rest | Rest |
| Tuesday | Large | Large | Medium | Large |
| Wednesday | Rest | Rest | Rest | Rest |
| Thursday | Small | Medium | Small | Small |
| Friday | Rest | Rest | Rest | Rest |
| Saturday | Medium | Large | Medium | Large |
| Sunday | Rest | Rest | Rest | Rest |
In the second embodiment, microcycle load is much higher than the first. Load peaks in the sixth microcycle. In the fifth and seventh microcycles the load is average, and increases again at the eighth (see Table 5 and Figure 2).
See Fig. 2 Diagram of methods of distributing the load for microcycles with three workouts per week
Any plan, even one perfectly planned for a group of athletes written by a highly accomplished coach needs to be adjusted during training sessions. This is explained by the fact that the athletes find themselves with different anatomical and physiological realities, and therefore they will have different reactions to load, different recoverability between them, and miscellaneous technique errors in the execution of competitive exercises. Therefore, the coach should give additional exercises to eliminate the technical errors that occur during training.
Unlike many powerlifting professionals in the USA (Jeff Wright, Rick Weil, Bill Kazmaier, Ted Arcidi, Michael Simpson, John Kuc, etc.), UK, Canada, and Australia, Russia has many followers of the cycling method described above (Surowiecki A., Zavyalov I., Verkhoshansky Y., etc.) while many other countries, utilize cyclic load planning with their athletes lifting maximum weights even in the first (competitive period) weeks. For example in the program by John Kuc:
2nd Week Prior to Competition
1st day benching
%RM Reps Sets
45.0 10 1
58.3 8 1
73.3 6 1
85 3 1
96.7 1 1
101.7 1 1
103.3 1 1
95.0 3 1
2nd day benching
%RM Reps Sets
45.0 10 1
58.3 8 1
73.3 6 1
85 3 1
96.7 1 1
101.7 1 1
95 3 1
1 Week Before Competition
Day 1 (Tuesday)
Bench press
%RM Reps Sets
45.0 10 1
58.3 8 1
73.3 4 1
85 2 1
96.7 1 1
101.7 1 1
Competition on Saturday.
Your attempts at competition must be within:
93.3 - 95%; 100 - 103.3%; 106.7 - 110%, depending on the progress you have made in the program.
Boris believes that an athlete following such a training plan will not be able to recover and perform successfully in competition. Boris instead plans a reduction in volume and intensity prior to competition (see Table 6).
Table 6
Loading Variance For 3 Workouts Per Microcycle During the Competition Period
| 6 Weeks | 5 Weeks | 4 Weeks | 3 Weeks | 2 Weeks | 1 Week | |
| Monday | Large | Small | Medium | Test | Medium | Small |
| Tuesday | Rest | Rest | Rest | Rest | Rest | Rest |
| Wednesday | Small | Medium | Large | Small | Small | Small |
| Thursday | Rest | Rest | Rest | Rest | Rest | Rest |
| Friday | Medium | Large | Small | Large | Medium | Rest |
| Saturday | Rest | Rest | Rest | Rest | Rest | Rest |
| Sunday | Rest | Rest | Rest | Rest | Rest | Comp. |
*weeks countdown starts from the beginning of the competition
A large load is scheduled for Monday of the first week after two days of rest. The last large load scheduled is in the fourth week. In the third week, 17 - 20 days before the event is scheduled, a test of performance in all three movements should take place. The test can be scheduled in one day of training (i.e. squats, bench press, and deadlift) or two training days (i.e. the first day: squats and bench press, the second day - deadlift). The test allows the coach to see what condition the athlete comes to competition in and allows the coach to determine the initial weights during the competition and to choose tactical approaches to the bar (i.e. how to select weights for the three competitive approaches).
See Fig. 3 Diagram of the distribution of load during a competition mesocycle
See Fig. 4 Distribution of number of lifts during the competition mesocycle (6 weeks out from competition)
Through a reduction in volume and intensity Boris initiates super-compensation in the athlete, which promotes the achievement of high competition results.