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Dal Korte 3×3 Modified al Buzz 3×3

The mesociclo introductory of the K3M it was devised for a sollevatore that came from methodical BII, this particular one contrasted with the ideal destination of the system that was that one of integration with’a sport activity. The mesociclo introductory of the Buzz 3×3 it remains, instead, faithful to the premise begins them. In truth the mesociclo introductory athlete would have to always take itself to cure of the deficiencies of preparation’dell, however this time R-he who puts in practical the Buzz 3×3 does not agree having’a experience limited to one single methodical of training with the weights.
Like for the K3M also the Buzz method 3×3 consta of four mesocicli: an introductory one in which the volume he is greater but in which, to difference of the K3M, already introduces l’alternation of the intensities of job (and therefore l’ondulatorio course dell’inner intensity’all of the microcycle), point of force of this method; two of massimale force in which the stressor main it is l’intensity (understanding like massimale percentage del) and one of power. In the microcycle the modifications brought are following: increment dell’intensity del light day dal 50% al 70%, this in order to obviate alla active deceleration to fine push, that due would be to be avoided by means of l’use of elastic and chains. This practical one too much is little used in our country, at least from the medium sollevatore. Such modification renders the program more adapted to an intermediate sollevatore or advanced that it already knows to express high power with cargos elevates to you, moreover has involved’an ulterior reduction of the volume. The pauses between the dynamic series have been diminished, that it demands a greater nervous system capacity, however already present in the sollevatori ones more is left over to you.

The practical one

Also with the Buzz method 3×3 it is necessary to choose three fundamental exercises for the sport in issue or that the muscular groups work of which increasing the force. Of these exercises it will be necessary to test the 5RM. To the end of every mesociclo you will have to then test the 1RM to the aim to calculate the weights to use in the next mesociclo.
In the case in which in the mesociclo successive you employ various exercises from those use you in the previous one, will test all the exercises: it is those of the mesociclo as soon as finished it is those of the successive one.

BUZZ 3×3

Figure 1a the microcycle of the Buzz 3×3 in Mesociclo I

Figure 2a the microcycle of the Buzz 3×3 in Mesociclo II, all the percentages is calculated on the 1RM.

Figure 3a the microcycle of the Buzz 3×3 in Mesociclo III

Figure 4a the microcycle of the Buzz 3×3 in Mesociclo IV

In the world of science of the athletic preparation a trend has been asserted: that one dell’training with cargos that allow the maximum mechanical power. Although the studies say us that c’is a specific adaptation to a speed of contraction, of fact the transfer (more important concept dell’nonexistent “transformation”) on the methodical performance of various from that they are based on the maximum mechanical power, it indicates to us that this principle is not therefore exclusive. This is esplicabile from the fact that with athletes with insufficient experience of training with the weights, the possibilities d’participation in order to improve l’fast expression of the force are multiple. It achieves some, therefore, than only after that it has been caught up a sure level of massimale force, ulterior improvements nell’fast expression of the force need of specific training. It comes therefore to ask itself if the practical one of some to use in nearly exclusive way the aforesaid methodology most efficient and is adapted for those nostrani athletes who only give little years, and not always in continuativo way and/or methodologically corrected, they have integrated l’sport training with l’specific training for the force with the weights, and therefore they have of the not optimal levels of massimale force for the practical one of just the sport.

And’ for that a periodizzato approach of the following type in the flat anniversary would not only have to be privileged, but also in pluriennale shape (for how much and when possible):

1 Increment of the Maximal Force through l’increase of the section crosspiece of muscles. Increment of the Power through l’increase of the Massimale Force. Methodical for the Absolute Force.
2 Increment of the Massimale Force through methodical for the Relative Force. Increment of the Power through l’increase of the Massimale Force.
3 Increment of the Power through methodical detailed lists.

L’emphasis in the flat same anniversary would have to be, with passing of the years, increasing back methodical imprinted to the development of the power more and more specific.

The points of force of the 3KM and the Buzz 3×3.

Given the Power as P=(m.a).v we comprise as in the high cargo case the limiting factor l’power expression is the difficulty to accelerate the same cargo, while with a light cargo it is the little mass to move. Training in accelerative way cargos to right of the point of maximum mechanical power (30-60% of the second 1RM to dell’athlete) we will have one movement of same towards right (the percentage of the higher 1RM), but not only: we will have higher values on all the bell and the probable creation of a power reserve that it would allow us to express gestures of high power more times in the time. It remains, therefore, fundamental to train itself not less not to exhaustion but indeed with a buffer of 5% regarding cargo RM, es. 2RM=95%, cargo of 2 repetitions for the development of power </= 90% of the 1RM; 5RM=85%, cargo of 5 repetitions for the development of power </= 80%, and therefore via. We can see as these parameters are respect to you are in the K3M are in the Buzz 3×3 and like these they are in agreement with the Table of Prilepin:

Figure 1c Calcolo of buffer for repetitions and the intensity of the Table of Prilepin

Returning to the considerations of which over to care of the periodizzazione of the force, the buffer during l’year it would have to be generally increasing from macrocycle to macrocycle.

BUZZ 2×3

From the Stone Modified to the Buzz 2×3

While I was ulteriorly modifying the Modified Stone to continuation of the feedback of the readers who had tried it, me they are shrewed that the same thing was happening that with the Korte 3×3: dell’it originates them was remained a lot little. To this point the freedom is taken to me to bring more radical modifications that have carried the system: to) resembling a po’ a reduced version of the Buzz 3×3, and it is for that l’I have called Buzz 2×3, b) to being a sequence of methodical various in which l’emphasis a lot passes’dall to hypertrophy to the massimale force to the power in way graduates them.

The Modification

The greater part of practicing of the Modified Stone found much difficult one to before complete 5 series with the 5RM of a month. Originally the mesociclo introductory one agreed addressed to practicing with experience d’a training with the weights minimal. In new mesociclo introductory the percentage of departure it is lower and the old 5RM in how much duration is not caught up 5×5 with total of the cycle has been diminished. Also for this method the light cargo has been increased to 70% for the reasons capacities previously. L’course of the volume and dell’intensity is proportionally inverse the linear classic, this renders the system of easy integration with a flat anniversary that the same course has and/or for those athletes with little experience of job with the weights.

The Practical One

Before beginning with the Buzz method 2×3, it is necessary that you choose three exercises and you test your 5RM for everyone of they. Also in this case to the end of every mesociclo it will be then necessary that you test the 1RM (is of the exercises employs to you in the mesociclo, is of the exercises that you will go to employ) to the aim to calculate the weights to use in the next mesociclo.

BUZZ 2×3

Figure 1b the microcycle of the Buzz 2×3 in Mesociclo I

Figure 2b the microcycle of the Buzz 2×3 in Mesociclo II, all the percentages is calculated on the 1RM.

Figure 3b the microcycle of the Buzz 2×3 in Mesociclo III

Figure 4b the microcycle of the Buzz 2×3 in Mesociclo IV

Chosen del method

For those who they are asked like choosing the just method for the own the following necessities here table:

Guide all’employment   of the systems
	BUZZ 3×3	BUZZ 2×3
Atleta/i Level
Principiante	****	*****
Intermediate	*****	****
Advanced	****	***
Training emphasis
Hypertrophy	****	****
Massimale Force	*****	*****
Power	*****	*****
Ability to Job	****	***
Integration with l’technical   training	*****	*****

Legenda

Mesociclo = Series of microcycles that follow the specific priorities of the macrocycle, generally for the duration of 4 weeks *. Microciclo = With of coherent units of training with objects to it to you del mesociclo, generally della duration of one week *. 1RM = “One Repetition Maximum”, the maximum cargo that can be raised for one   repetition. 5RM =  “Five Repetition Maximum”, the maximum cargo that can be raised   for five repetitions. % 1RM = Percentage of the massimale cargo. R.I. = “Rest Interval”, pause of recovery. Time = Cadence of the repetitions, es. 3.1.X.0: 3” eccentric phase, 1” pause to the end of the eccentric phase, “X” explosive concentrica phase, no pause to the end of the concentrica phase. Time OL = “Olympic Lift”, means acyclic explosive concentrica, without   eccentric phase. Time PL = “Pliometria”, fast eccentric and concentrica explosive. (to) = %1RM indicated from the letter (to), as an example 50% in the case are   indicated: 50%(a)-80%(b). (b) = %1RM indicated from the letter (b), as an example 80% in the case is   indicated: 50%(a)-80%(b). * N.B.: In this article we have employed the terminology of the Soviet   authors and not that one of the Prof. Tudor Bompa.

Example d’interpretation of the table of the parameters d’training.

Mesociclo 3 – Microciclo 3 Buzz 3×3Monday Squat: 3×3,  85% 1RM, R.I. 4’, Time 3.0.X.0 Or. Bench: 3×3, 75% 1RM, R.I. 3’, Time 1.0.X.0 Turn: 1×1, 95% 1RM, Time OLWednesday Squat: 3×3, 75% 1RM, R.I. 3’, Time 1.0.X.0 Or. Bench: 1×1, 95% 1RM, Time 2.1.X.0 Turn: 3×3,  85% 1RM, R.I. 4’, Time 3.0.X.0 Friday Squat: 1×1, 95% 1RM, Time 2.1.X.0 Or. Bench: 3×3,  85% 1RM, R.I. 4’, Time 3.0.X.0 Turn: 3×3, 75% 1RM, R.I. 3’, Time 1.0.X.0

This entry was posted on Wednesday, December 19th, 2007 at 11:19 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.