This is a 4 week transition plan to move up from your current Persian meels weight to the next, when ready. How do I know if I’m ready? Well, you should be comfortable throwing 100 casts (or other exercise) with your current weight. If you are, and want to move up, then commit each session 2 or 3 times each week. This example shows a current weight of 3.5kgs each meel (7kg set), transitioning to 5kg meels (10kg set). Use your current meel size and work in the next weight up. Ween yourself in 4 weeks.

If you only have one pair, then build reps instead. Add 20 to 30 reps at the start of each week onto your 100 rep baseline. 

  • WEEK 1
  • 3.5kg meels x 40
  • 5kg meels x 20
  • 3.5kg meels x 40
  • WEEK 2
  • 3.5kg meels x 30
  • 5kg meels x 40
  • 3.5kg meels x 30
  • WEEK 3
  • 3.5kg meels x 20
  • 5kg meels x 60
  • 3.5kg meels x 20
  • WEEK 4
  • 3.5kg meels x 10
  • 5kg meels x 80
  • 3.5kg meels x 10
  • WEEK 5
  • 5kg meels x 100

Using this pyramid approach allows the lighter weight to warm up at the start and finish off when getting tired toward the finish. The heavier load mid-section increases throughout the month. Most important is to be honest with yourself. If you are struggling, then drop back and lengthen the transition period or stay where you are.