by Milko Georgiev

Programs

How to put staminas together over weeks — from getting back in shape to a full athletic cycle.

Sports conditioning

The training model shown below was first used by the legendary runner Emil Zátopek.

Training – competition chart

Analyze the set scheme and fatigue curve of your competition or goal, and design a shorter and more intensive training scheme.

Beginner or deconditioned

6-week start

Weeks 1–3Half Standard stamina
Reach a volume of 5 continuous sets — starting, if needed, from 2 or 3 sets.
Weeks 4–6Standard stamina
Adapt to a volume of 10 sets.

555

5 exercises · 5 reps · 5 sets
Rest 75–90 s

1Pull-up
2Side press
3Squat
4Renegade row
5Lunge

If the weight is just right, the intensity is 80% 1RM. After 555 you can move on to Half Standard Stamina.

Athletic cycle

Short · 9 weeks

Weeks 1–3Standard stamina
Weeks 4–6Triples stamina
Weeks 7–9Constant stamina

Long · 15 weeks

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

Milko’s energy preload

500 kcal = 50 g butter + 50 g honey. Take the mixture twenty minutes before the event.