Maestro de deportes, Pavel Tsatsouline, conocido como el Rus omaldito por sus métodos poco ortodoxos y muchas veces salvajes de entrenamiento, a mi juicio el hombre que llevo las Kettlebells a nuestro lado del mundo y el responsable del movimiento cross-fit, underground etc. se hace presente con un artículo y una rutina brutal...la voy a probar esta semana.
Power by Pavel:
Bench Press for Boxers
Set up two bars so you don't have to change weights in the short, 60-90sec, breaks between sets and go for it:
- Set 1 1x30
- Set 2 1x3
- Set 3 1x30
- Set 4 1x3
- Set 5 1x30
- Set 6 1x3
In all sets do as many reps as possible, so choose the weights accordingly, 30RM and something close to 3RM. For a powerlifter this is an impossible but a fighter will be able to recover surprisingly well after a thirty rep set by the time the heavy triple rolls around. For three reasons: first being the endurance nature of your past training, second, the lighter, decidedly non-powerlifting poundages you are handling, and finally, the radically different nature of the 30RM and the 3RM fatigue. Thirties and threes hammer different muscle fibers, different energy pathways, and demand a different type of effort from the nervous system.
Repeat the above twice a week. Grigoryev warns that you must use the full range of motion and avoid the typical fighters' mistakes: failure to touch the chest with the bar and to lock the elbows. In my opinion you could replace the high rep benches with explosive pushups on fists (on the first two knuckles for the bare knuckle fighters and on the surface of the whole fist for everyone else) and the heavy benches with one-arm pushups.
