Training Residuals: Don't use it you lose it!

When preparing an advanced athlete for sport it is necessary for the development of specific abilities. In one block model that would include a accumulation block, transmutation, and realization. Using this block model you are able to focus your efforts to advance the capacity for the certain abilities that are necessary for sport form to a much greater extent than that of a traditional approach.

The key to maintain the ability throughout the entire stage and what will likely determine the length of each block would be the residual effect of the abilities trained in the previous blocks. The residual training effect would refer to how long the adaptations developed in your block will last. For example, in my current training, the accumulation block was focused on development of strength-aerobic capacities. This lasting approximately 30 days, I then moved into the transmutation block which is more anaerobic in nature. Knowing that the residual for the strength-aerobic capacities is ~30 days, it is necessary to plan its prolonging in the subsequent blocks.

The answer to this problem would be a mini-block. A mini-block is usually placed at the latter half of a microcycle at a time just before the residual effect from the previously trained ability would diminish. A transmutation block will suppress the aerobic abilities and the heavy strength exercise will make recovery much more difficult. The addition of a mini block will not only prolong the residual, but it will also allow for the needed recovery from the CNS intensity of the transmutation block.

An example of this in my current training is during the 3rd week of my transmutation block I will use a mini cycle at the end of the week consisting of the exercises utilized in previous accumulation blocks. For me this is Tempo squats/push ups, and plenty of tempo runs and low intensity energy systems work. A way to track my maintenance of this ability is by monitoring my heart rate and comparing it to the previous weeks. As of now, since the end of my first accumulation block in September, I still am able to keep my heart rate around 142 during tempo squats of 3x 60/60 for 3-4sets.

Note: Tempo Squat/Push up=2 second eccentric/2 second concentric w/ no pause.

By attaining to this principle you will not lose out on the hard work that you put forth in previous training stages. This is also a great advantage of the block model of focusing on specific abilities in which you can train based off physiological principle.