by Milko Georgiev
The training model shown below is first used by the legendary runner Emil Zátopek.
Analyze the set scheme and fatigue curve of your competition/goal and design a shorter and more intensive training scheme.
Beginner or Deconditioned
Weeks 1-3: Half Standard stamina
Your goal is to reach volume of 5 continuous sets. Starting, if needed, from volume of 2 or 3 sets.
Weeks 4-6: Standard stamina
Your goal is to adapt to volume of 10 sets.
Milko's Energy Preload
500 kcal = 50 g Butter + 50 g Honey
Take the mixture twenty minutes before the event.
555 for Beginner or Deconditioned
- 5 exercises
- 5 reps
- 5 sets
Rest: 75-90 sec
- Side Press
- Renegade Row
If the weight is just right, then the intensity is 80% 1RM.
After 555 can use Half Standard Stamina