Re: Prilepin's Table & Supertraining?

[Guest guest]

I wanted to bump this, and expand the topic. I have started using

Prilepin's table to program my own lifting, and I have found it to

be very beneficial (so far). I feel better after I leave the gym,

and I am making my heavy lifts pretty easily. Only time will tell

if utilizing these guidelines will help me to consistently increase

my strength and power, however, since I have only been using them

for about a month and a half now.

Do others use these guidelines at all? Has the experience been a

positive one? Are there any changes you make to the guidelines, or

helpful hints, that might make their implementation more successful?

Crain

LA, CA

>

> I am interested in learning about Dr. Siff thoughts of Prilepin's

> table. Did he write about it in any of the Supertraining editions

(I

> have the 2000 edition)and if so, what page? Did he write more on it

> elsewhere? Has anyone else has updated or created a more accurate

> system that may replace Prilepin's table?

>

> Thanks

> Tom Rankin CSCS

> Rocklin, CA

>

> [Mod: For those not familiar with PRILEPIN'S TABLE:

>

> Taken from:

> METHODS OF WEIGHTLIFTING SPEED-STRENGTH TRAINING

>

> (Medvedev AS, A System of Multi-Year Training in Weightlifting

1989 Ch6)

>

>

>

> Prilepin (1975) determined the optimum number of lifts for

classified

> weightlifters. Depending on the resistance, he recommends the

following

> number of repetitions per set and the optimum number of lifts per

exercise:

>

>

> PRILEPIN'S TABLE

> -----------------------------------------------------------------

>

>

> % of Max No of Repetitions No of Lifts

> 70 3 - 6 18

> 80 2 - 4 15

> 90 1 - 2 10 for the snatch

> 7 for clean & jerk

> -----------------------------------------------------------------

>

> It was revealed during Prilepin's experiment that the highest

results of the

> first 5 weeks were obtained from lifting 90% weights; and in the

second 5

> weeks; from lifting 80% weights. This experiment once again,

showed that the

> constant use of one training method causes it to become habitual.

> Consequently, it yields a lesser training-effect.]

>

[Guest guest]

> > [Mod: For those not familiar with PRILEPIN'S TABLE:

> >

> > Taken from:

> > METHODS OF WEIGHTLIFTING SPEED-STRENGTH TRAINING

> >

> > (Medvedev AS, A System of Multi-Year Training in Weightlifting

> 1989 Ch6)

> >

> >

> >

> > Prilepin (1975) determined the optimum number of lifts for

> classified

> > weightlifters. Depending on the resistance, he recommends the

> following

> > number of repetitions per set and the optimum number of lifts per

> exercise:

> >

> >

> > PRILEPIN'S TABLE

> > -----------------------------------------------------------------

> >

> >

> > % of Max No of Repetitions No of Lifts

> > 70 3 - 6 18

> > 80 2 - 4 15

> > 90 1 - 2 10 for the snatch

> > 7 for clean & jerk

> > -----------------------------------------------------------------

> >

> > It was revealed during Prilepin's experiment that the highest

> results of the

> > first 5 weeks were obtained from lifting 90% weights; and in the

> second 5

> > weeks; from lifting 80% weights. This experiment once again,

> showed that the

> > constant use of one training method causes it to become habitual.

> > Consequently, it yields a lesser training-effect.]

*****

Does the squat and bench press apply to these ratio's?

Thanks

green

lompoc ca.

[Guest guest]

It is my understanding that some (or many) powerlifters utilize

these tables for the big three. In fact, Louie is part of

the reason why I am even aware of the table at all. In his

writings, he often cites the table as part of his inpsiration for

the Westside system (at least the speed days).

I program everything from my power clean, squat, bench, row, and

pullup/pulldown workouts with the table.

Another interesting addition to the table (that I utilize) can be

found here:

http://zenprimer.blogspot.com/2006/05/how-to-design-strength-

training.html

The blog post explains how one can utilize Prilepin's table while

mixing working loads of varying levels. I have found it to be very

interesting, and very useful, so far.

Crain

LA, CA, US

>

>

> *****

> Does the squat and bench press apply to these ratio's?

>

> Thanks

> green

> lompoc ca.

>

[Guest guest]

I have heard two different versions of how the table

was developed. The first version states that Prilepin

collected data from the training logs of more than

1000 World, Olympic, National and European

weightlifting champions (sometimes this version just

mentions Russian lifters) and the table represents a

consensus of training practices. The second version

is that he conducted experiments with junior lifters

and then applied his results to national team members

in developing the table.

Like much of the Russian " field work " of that era,

there does not seem to be any data on what was done or

how the conclusions were reached. No one ever cites

anything published about the use or development of the

table, just the table itself.

Does anyone know what the real story is?

People apply the table to non-Olympic lifts even

though everyone seems to acknowledge that the table

was based off of Olympic lifts. There never seems to

be a clear statement that Prilepin or other Russian

weightlifting coaches applied the table to non-Olympic

lifts. I find this odd since my understanding of

Russian training at the time (70's and 80's) was that

it involved a lot of ancillary lifts at least compared

to the subsequent Bulgarian approach. One would think

then that ancillary lift rep/set/weight schemes would

have been addressed directly.

Jon Haddan

Irvine, CA

[Guest guest]

I have heard of Prilepen's but hadn't used it until I came across it

on the Westside website. I started to use it to avoid overtraining

with no specific goals. When I realized my estimated 1RM was near my

all time PRs from my 20's I decided to enter a powerlifting meet at 40

years old. What amazed me more than the strength gains was that my

joints did not hurt. I realize this is anecdotal, but I have found

that it works for me.

Dan

Milton, Mass.

> >

> >

> > *****

> > Does the squat and bench press apply to these ratio's?

> >

> > Thanks

> > green

> > lompoc ca.

> >

>

[Guest guest]

I believe Prilepin's training tables were based 'soley' on olympic

lifts- which are technical- and therefore require different strength

training ranges compared to strict power lifts such as the squats,

deadlifts and bench.

In addition, what most american or western trainers forget to apply

is the four methods of training strength: dynamic, submaximum,

repetititive, and maximum or near limit. I strongly suggest that if

you want to train your power lifts in powerlifting, you must use all

4 methods, which the repetitive method being the most commonly

trained method because you are able to recruitment all motor units

accordingly to the intensity used. The level of fatigue may be

greater in this training method. However, you must learn how

to " micro-periodize " you training with the other 3 methods to

prevent systemic neuro-muscular fatigue. In addition, you may need

to apply the " theory of supercompensation- or one factor theory "

with the repetitive method. Prilepin's training is dervived from the

two factor theory- for techical movements.

Always remember to train between 70% to 90% of your projected 1RM.

STAY AWAY FROM NEAR MAX EFFORTS, ONLY IN COMPETITION.

I hope this is helpful to all of you.

Sincerely,

Silva

andria, VA

> > >

> > >

> > > *****

> > > Does the squat and bench press apply to these ratio's?

> > >

> > > Thanks

> > > green

> > > lompoc ca.

> > >

> >

>

[Guest guest]

<<STAY AWAY FROM NEAR MAX EFFORTS, ONLY IN COMPETITION.>>

****

Why do you suggest this, especialy since earlier you say you should

use the " maximum or near limit " method

I max out my main lifts about once every 3 weeks but never more than

one exercise per workout to max, this has been working well for me.

Others peoples thoughts on this?

BAppSc

Adelaide Australia

> > > >

> > > >

> > > > *****

> > > > Does the squat and bench press apply to these ratio's?

> > > >

> > > > Thanks

> > > > green

> > > > lompoc ca.

> > > >

> > >

> >

>

[Guest guest]

>

> I believe Prilepin's training tables were based 'soley' on olympic

> lifts- which are technical- and therefore require different strength

> training ranges compared to strict power lifts such as the squats,

> deadlifts and bench.

> In addition, what most american or western trainers forget to apply

> is the four methods of training strength: dynamic, submaximum,

> repetititive, and maximum or near limit. I strongly suggest that if

> you want to train your power lifts in powerlifting, you must use all

> 4 methods, which the repetitive method being the most commonly

> trained method because you are able to recruitment all motor units

> accordingly to the intensity used. The level of fatigue may be

> greater in this training method. However, you must learn how

> to " micro-periodize " you training with the other 3 methods to

> prevent systemic neuro-muscular fatigue. In addition, you may need

> to apply the " theory of supercompensation- or one factor theory "

> with the repetitive method. Prilepin's training is dervived from

the

> two factor theory- for techical movements.

>

> Always remember to train between 70% to 90% of your projected 1RM.

> STAY AWAY FROM NEAR MAX EFFORTS, ONLY IN COMPETITION.

>

> I hope this is helpful to all of you.

****

I have to on the whole agree with you but is not the oly

style back squat part of the " special " exercise group for oly lifters

of course in the oly lifts yopu do not want to grind out too many

heavy squats according to some experts?

Green

Lompoc Ca. USA