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.
Thanks for the info and guidance. I do have a question though… you mentioned in another post about 100 reps being 1×100, 2×50, 4×25, etc. Does this also hold true for these sessions?
Example, I started out with many 10 rep sets with the 3.5 k set, worked up through multiples of 20, 30 and finally 50 reps, then started to incorporate the 5k set starting at 10 reps each. I just got up to 5×20 reps with the 5k set. Is this what you mean by throwing 100 casts, or actually doing 100 at a time?
Many reps does improve technique, and heavier weight definitely focuses as much or more on technique than just strength to make it successful.
Thanks again.
Hi Tom. You are doing well. With regards your question, then the aim is to build up to 100 at a time, before considering moving up a weight. Keep it up 🙂