So now that I am into a new training cycle before the tryouts I figured I would list it here, and let some of you observe how the training is going. The definitions used are courtesy of Dr. Verkoshansky's site www.verkoshansky.com

Two days a week will be variant 2 of the "series repetitive method" which means "Maximum force development with little hypertrophy. Complete 3 sets of 80% 1RM(8-10 reps). 90% 1RM (5reps) and 93% 1RM (3 reps). With 2-4 minutes of rest. During one training session perform 2-3 series with 6-8 minutes rest in between. As the strength of an athlete increases, resistance should be increased by 5%. In this varient, the muscles must not be relaxed between the repetitions.

One day a week will be Varient 3, which some would call a DE day in the WSBB community although the rest periods and relaxtion are nowehere near the same in all actuality.

Anyways here is Dr. Verkhoshanky's definition. "Developing the speed force for cyclical and non-cyclical sports. Load is limited to 30-70% 1RM depending on the resistance that must be overcome in a particular sport. Perform 6-8 reps with maximum velocity, moderate tempo with the muscle being relaxed after each repetition. 2-3 sets in each series with 4-6 minutes rest interval. There are 2-3 series in each training session with 8-10 minutes rest between series".


So that being said I will post up, each workout as the day is done. I workout basically M-F with Saturday and Sunday off.

I have received a lot of emails about when my next seminar will be. Well good news. Nutrition seminars will start being every other month. I will also be starting up a martial arts class at the gym in the near future. If you have interest in no nonsense self defense training then get in touch with me. Hope to hear from you all soon. Please keep checking back.