Installment 3b

Shaun,
Well, let's head down the home stretch.

Annual planning: First, you must be sure you are training at the proper level which for you would be lower class. Second, establish a (hopefully) realistic goal for the end of the year. Going back to table 7 on p.77 and recalling our previous discussion your goal for the year would be to start at 182.5kg and work your way toward 220kg biathlon total. I would highly recommend distributing the total volume of lifts as Roman suggests on pp.89-91. The intensity increases should be uniformly distributed over the course of the year . The following plan is what I would recommend. (Note: the selection of the monthly variants are mine)
Cycle Volume Distribution Variant 182.5=80.0+102.5
1 1100 (231 308 187 374) 4-2 185.9=81.5+104.4
2 1300 (286 429 234 351) 2-4 189.3=83.0+106.3
3 900 (288 234 261 117) 1-3 192.7=84.5+108.2
4 1250 (250 438 337 225) 2 196.1=86.0+110.1
5 900 (324 252 216 108) 1 199.5=87.5+112.0
6 1500 (405 270 480 345) 3-1 203.0=89.0+114.0
7 750 (210 247 195 98) 2 206.4=90.5+115.9
8 1250 (288 400 325 237) 2 209.8=92.0+117.8
9 900 (324 252 216 108) 1 213.2=93.5+119.7
10 1250 (400 237 338 275) 1-3 216.6=95.0+121.6
11 900 (252 297 234 117) 2 220.0=96.5+123.5

The variants were chosen from table 13 on p.111. Theses are only suggestions. You may select your own.

Two reminders: 1)If you have a meet that falls in a prep month choose a variant that contains a low volume for the week of the meet and dont try to 100% lifts at the meet (stick with 92.5-95%). Also do not select back to back variants wherethe last week of one and the first of another are both difficult. Any questions as to how I arrived at any figures let me know.

The competition months are 3, 5, 7, 9, 11. So your progress should look like this:
Initial 182.5=80.0+102.5
End of 3rd mo. 192.5=85.0+107.5
End of 5th mo. 200.0=87.5+112.5
End of 7th mo. 205.0=90.0+115.0
End of 9th mo. 212.5=92.5+120.0
End of11th mo. 220.0=97.5+122.5

Viewed from this perspective it seems reasonable to me. What do you think?

Monthly planning: Here you need to select a proper variant (see comment above regarding this) and then draw up a table similar to table15 on p.122 (prep example) or table 17 on p.123 (comp example). Don'tforget the presses and other squats that Roman has not included in these examples. I would recommend that you use the intensity distributions in tables 2-6 for the MIDDLE classes as opposed to the light classes due to the difficult nature of your studies. They will look as follows (double check please):

Preparation <70 70-79 80-89 90-99 100+
Snatch 159 50 31 10 *
Clean 134 42 30 6 *
Jerk 87 28 19 4 *
Squat 83 67 67 84 36

Competition <70 70-79 80-89 90-99 100+
Snatch 99 37 24 20 *
Clean 87 38 18 10 *
Jerk 53 23 13 10 *
Squat 48 49 49 61 36

These tables will be all you need for months 3, 4, 5, 8, 9, 10,and 11 and the high intensity sn,cl and jk (over 70%) and the high intensity sq (100%+) are good for all 11 months. The low intensity levels will differ because the volume in months 1,2,6,and 7 deviates from the means of 1250 and 900 so you will need to use table 11 on p.102 to calculate the entire monthly distribution correctly.

Week planning: You will need each week to draw up a table similar to table 16 on pp.122-123. The key questions are
1)how many days a weekshould I train and
2) how should I distribute the load over the courseof the week?

Here are the answers. Laputin,in his training manual, recommends the following distributions for 3,4,and 5 workouts per week training.
3 day: 24% 28% 48%
4 day: 15% 22% 28% 35%
5 day: 13% 15% 15% 27% 30%

Order here is not considered.This answers ques. 2, to answer question 1 realize that the maximum # of lifts in one workout should never exceed 135. 135/.48=281.25 135/.35=385.71 135/.30=450 Therefore, weeks of 280 and less are 3 days; weeks of 281-385 are 4days; and weeks of more than 385 are 5 days. Referring back to your annual plan you can see that of the 44 weeks of planned training you would have 20 three day weeks; 18 four day weeks; and 6 five day weeks.I adjusted a bit here and there if it was close. As a final note: thereis no magic rule that says a microcycle need be exactly one week. Youc ould make a 3 workout week cover 6-7 days; a 4 workout week cover 8-9 days; and a 5 workout week cover 10-12 days. You've got 8 extra weeks(52-44) over the course of the year to play with so you can make those sorts of adjustments and take 2-3 days off after each month. Well, all that remains are the individual workouts.