- 2 green bands - 100 reps
2. Unloaded chins:
- 2 green bands - 20 reps
New routine testing. In Q&D there was the mention of a study on wrestlers from an Iranian-American-Estonian collaboration.
The link to the abstract is here: Physiological and performance changes from the addition of a sprint interval program to wrestling training. Intervention group did six 35 meter sprints at maximum effort with a 10-second interval between each sprint. That constituted a set. During the first week they did 3 sets, resting 3 minutes in between. Each consequent week they added a set with the same 3 minute rest.
They did this twice a week for four weeks. At the end of the study pretty much every parameter in the intervention group improved: VO2Max, time to exhaustion etc.
Neither the authors of the study nor Pavel noticed one serious shortcoming of this study: these guys were wrestlers, while everything was tested using lower limb movement, either on a treadmill or stationary bike. Cycling and running are alien to wrestlers, and so in this respect they can be considered untrained individuals. It would be a different result altogether if after the sprinting study their ability on the mat improved to the same degree. Or at least if there were tested on arm ergometers.
So I am going to try this experiment. I will be "sprinting" with KB jerks and see if there is any change in how I feel on the mat at the end of four weeks. I will follow the same template as in the study. Here we go:
3. 2 x 16 kg jerks.
- 5 reps/10 seconds rest x 6
- 2 sets (I think the first one was only 5 "sprints")
This is hard. Did only 2 sets. Well, I have room to progress.
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