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Russian complex sets

11.06.2014 13:43

Russian complex sets

 

Who does notknow it ? The infamous powerlifter from Russia or Ukraine who are able to move incredible weights? The ventilation of her secret could be the so-called "Russian complex sentences". This is a relatively simple training principle, which, however, should only be used by professionals as mostly basic exercises with very heavy weights to run and because of the design should be perfect.

 
 
The principle of the Russian complex sentences is the following: maximum and explosive strength are always trained alternately. The aim is, to perform several times the weight, which can be overcome only once during a training session. After the maximum force test (1Wdh) the same or similar exercises with 50-55% of the maximum weight is running. This so-called explosive power rates should be in the rep range of 3-5 reps and do not last longer than 3-5sec. The speed-strength blocks are executed explosive and fast. Thus, the neuromuscular system is highly stimulated, so you should be able to repeatedly lift the weight during a workout. In addition, the positive movement should be executed (in the bench press example, the push up) explosive and the negative phase of slow and controlled.
 
Example bench press
 
250kg 1 reps
1 Maximum power set at 100% = 1Wdh 250kg
3-5 min. Break
2 Quick Sentence of 50% 5 reps with 125kg
3-5 min. Break
3 Maximum Sentence of 100% = 1Wdh 250kg
3-5 min. Break
4 Quick Sentence of 50% 5 reps with 125kg
3-5 min. Break
5 maximum power set at 100% = 250 kg 1Wdh
3-5 min. Break
6 Quick power set at 50% Wdhmit 5 125 kg
3-5 min. Break
7 maximum power set at 100% = 250 kg 1Wdh
3-5 min. Break
8 Quick Sentence of 50% 5 reps with 125 kg
3-5 min. Break
9 maximum power set at 100% = 250 kg 1Wdh
3-5 min. Break
10 Quick Sentence of 50% 5 reps with 125kg
 
The division of the exercises on the different days might look like this:
 
Monday: Chest (bench press)
Tuesday: Legs (Squats)
Wednesday: back (row deadlift / LH prevented)
Thursday: Free
Friday: Chest (bench press)
Saturday: Legs (Squats)
Monday: back (deadlift)

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