• Mesocycle for Soldier Exams. 2011 Polish Army Compiliance

    by Puma




    This mesocycle is fourth version of proven to work "Soldier mesoscycle" which I created using another system two years ago. It's proven to work, effective and in fact couple army coaches adopted it as their standalone training. Read again the title - it is preparing you to become soldier, gain speed, strength and explosives but the main goal is to: PASS EXAMS on max grades. Exams for specified exercises. If exams will ever change - it must be changed too.

    If you are already the soldier, the mesocycle must be changed to include more daily basis representation. For example soldier in a tank need more practical upper body exercises then a trooper on the front line.


    MESOCYCLE COMPOSITION


    Mesocycle is composed of three phases:
    Power/Strength Phase - lasting 3-6 weeks
    Strength/Endurance Phase - lasting 3-6 weeks
    Test Phase/Deload Phase - lasting one week


    WEEK SCHEDULE


    MON: LOWER BODY + SPRINT 10 x 10
    TUE: UPPER BODY + RUN 1000/3000 m
    WED: off
    THU: LOWER BODY + SPRINT 10 x 10
    FRI: UPPER BODY + RUN 1000/3000 m
    SAT: off
    SUN: off


    LOWER BODY POWER/STRENGTH BLOCK. PHASE I


    1 Front Jump Squat Ramp 3 reps Explosive only
    2 Front Squat Ramp 5 reps Power
    3 Snatch Ramp 3 reps Explosive only
    4 RDL Ramp 5 reps Power
    5a Barbell Hip Thrust Ramp 8 reps Strength
    5b Long Lunges DB Ramp 8 reps Strength per leg
    Addition Sprint 10 x 10 3 times


    UPPER BODY POWER/STRENGTH BLOCK. PHASE I


    1a Push Press Ramp 3 reps Explosive only
    1b Chin-up Ramp 5 reps + last max rep bodyweight Power
    2a Plyo Push Up Ramp 3 reps Explosive only
    2b Power Dip Ramp 5 reps Power
    3a One Hand DB Row Ramp 8 reps Strength
    3b One Hand Standing Press Ramp 8 reps Strength
    4 Sit-Ups 4 x 60 seconds + one max reps set speed endurance
    Addition Run 1000 + Run 3000


    LOWER BODY STRENGTH/ENDURANCE BLOCK. PHASE II


    1. Snatch Ramp 5 reps Explosive only
    2. Front Squat Ramp 7 reps + last max rep [50% of 1 RM] beat 20 reps Strength
    3. RDL Ramp 7 reps + last max rep [50% of 1 RM] beat 20 reps Strength
    5. Barbell Hip Thrust Ramp 12 reps + last max rep [50% of 1 RM] beat 20 reps Hypertrophy/Endurance
    6. Long Lunges DB Ramp 12 reps + last max rep [50% of 1 RM] beat 20 reps Hypertrophy/Endurance/ per leg
    Addition Sprint 10 x 10 2 times


    UPPER BODY STRENGTH/ENDURANCE BLOCK. PHASE II


    1 Push Press Ramp 5 reps Explosive only
    2 Chin Up Ramp 10 reps+ last max rep bodyweight Hypertrophy/Endurance
    3 Power Dip Ramp 7 reps + last max rep [50% of 1 RM] beat 20 reps Hypertrophy/Endurance
    4 One Hand DB Row Ramp 10 reps + last max rep [50% of 1 RM] beat 20 reps Hypertrophy/Endurance
    5 One Hand Standing Press Ramp 10 reps + last max rep [50% of 1 RM] beat 20 reps Hypertrophy/Endurance
    6 Sit-Ups 2 x 180 secs + one max reps set speed endurance
    Addition Run 1000 + Run 3000


    RESTS


    Explosives - up to 180 seconds
    Strength - up to 120 seconds
    Super setting - up to 60 seconds between exercises, up to 120 seconds after superset
    Hypertrophy - up to 60 seconds

    Progressions - only ramping is allowed.
    How many sets - as much as your body is demanding on that particular day.


    TEST PHASE. PHASE III


    DAY ONE

    1 Run 10 x 10
    2 Chin ups
    3 Sit ups
    4 Run 1000
    5 Run 3000

    You must measure your results. Order is especially irritating by design.

    DAY TWO

    1 TEST 1 RM FRONT SQUAT
    2 TEST 1 RM RDL
    3 TEST 1 RM PUSHPRESS
    4 TEST 1 RM POWER DIP

    ALWAYS RAMP UP FOR 3 REPS BEFORE REACHING 3/4 1 RM THEN RAMP UP IN SINGLE FASHION
    ORDER IS ESPECIALLY IRRITATING BY DESIGN.

    SCHEDULE:

    Mon: TEST 1
    Tue: OFF
    Wed: TEST 2
    Thu: OFF
    Fri : OFF
    Sun: OFF
    Sat: OFF

    Next week - start mesocycle all over again.
    Run full mesocycle two times in a row then switch to another training scheme.


    RULES


    You must log every workout. Written log is only reliable measure of progress.
    Every rep/weight/time record must be recorded on daily basis.

    Only weight ramping is allowed. Every exercise need weight progression except for plyo push up.

    Learn the differences of first and second phase. Execution of tempo is different.
    Example for power dip:
    In phase one you are doing 5 reps. As fast up as possible, full control going down
    In phase two you are doing 7 reps 1 seconds up, 3 seconds down


    Meanings


    Explosive - max acceleration. Explode with the weight. Only after you achieve full speed [you don't feel the weight] you can add more load. It's not max load.
    Power - max power, max weight, AFAP on up, control on going down. It is max load. Fight with weight.
    Strength - stable tempo, 1s up, 3s down. It is max load in prolonged rep range.
    Sprint 3 times - do 10 x 10 one time. Rest 180 secs. Do it second time. Rest 180 sec. Do it third time.
    Run 1000 + Run 3000 - run 1000 m for best time, stop, write measure, run 3000 m for best time
    Sit ups 4 x 60 secs - do as many proper reps as possible in 60 sec. Wait 30 secs. Do 3 times more. Add last set for max proper reps [no time limit]


    Short guide 'how to destroy mesocycle'


    Don't take measurements
    Don't use high protein diet
    Do more workouts
    Go all heavy on explosive exercises
    Go harder than 25% 1 RM on jump squat
    Every time try to beat your best RM [do it when you feel it's good day]
    Don't use percentage system when changing phases
    Use no warm up
    Use idiotic warm up
    Stretch before workout
    Don't stretch after workout
    Don't use added weight for dips/chins etc.
    Do any exercise with idiotic/dirty technic
    Try to rush everything at once [stable progress]


    Tools


    1 RM = 100 % of 1 RM. EX: 1 RM 100 kg, 100% 100 kg
    3 RM = 92,5% of 1 RM. EX: 1 RM 100 kg, 3 RM 92,5 kg
    5 RM = 87,5% of 1 RM. EX: 1 RM 100 kg, 5 RM 87,5 kg
    7 RM = 82,5% of 1 RM. EX: 1 RM 100 kg, 7 RM 82,5 kg
    10 RM = 75% of 1 RM. EX: 1 RM 100 kg, 10 RM 75,5 kg
    20 RM = 50% of 1 RM. EX: 1 RM 100 kg, 20 RM 50 kg


    Image: Boaz Yiftach / FreeDigitalPhotos.net