Spider Stamina

: Programs

by Milko Georgiev

Sports Conditioning

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.

Athletic cycle

Short
Weeks 1-3: Standard stamina
Weeks 4-6: Triples stamina
Weeks 7-9: Constant stamina

Long
Weeks 1-3: Standard stamina
Weeks 4-6: Quadruples stamina
Weeks 7-9: Triples stamina
Weeks 10-12: Doubles stamina
Weeks 13-15: Singles stamina