Iranian wrestlers interval workout

[Sangoma]

This study was mentioned in the Leopard book. Iranian wrestlers did 6 runs of 35 meter sprints with 10 seconds pause in between. Rested 3 minutes after the series, then repeated. Twice a week for four weeks. First week - 3 series, increased by 1 series every consecutive week.

At the end of the study - everything better in the intervention group: VO2Max, time to exhaustion etc., etc. Anyway, there is one very significant flaw in the study, I can elaborate if someone is interested.

The study: https://www.ncbi.nlm.nih.gov/pubmed/21849912

However, I decided to try replicate it with the modification: sprints replaced with double KB jerks. One sprint - 5 reps. The rest as per study.

So today I decided to warm up with a pair of 16 kg bells... They became my working weight, and I managed only two series. Fucking hard. I will tell if there is a difference in how I feel on the mat four weeks from now.

Anyway, this is a good fucking workout. Oh, yeah, testosterone in the sprint group went right up. Hard ons were not reported.

[Sangoma]

After writing this I realized that this is almost exactly Q&D protocol with 4 x 5 snatches.

[Sangoma]

I changed the template to make the progression more gradual. Starting with 3 repeats of 3 sets, increasing the number of repeats to 5, then increasing the number of sets in the repeat. When reached 5 repeats of 5-6 sets - increase the weight of the bells.

5 reps is one set
Repeat - sets done with 10 - 15 seconds rest
Rest between repeats - 3 minutes.

I've done 3 repeats of 3 sets yesterday. Much better. Invigorating rather than killing.