This is pretty interesting.  I found the info on

weightliftingexchange.com/index.php?option=com_content&task=view&id=74&Itemi d=75

 

Transcript – Ivan Abajiev Training Lecture

First of all I would like to thank the Weightlifting Federation for inviting me here.

This material that I have prepared here for you for today is the same material that I lectured on in front of the Greece Committee last spring. They specifically asked me to present my material because one of their athletes, Ekatarina Tanou, was using this method of training and has incredible results using this method. She was third in the world for 100 meter sprint, and last year she was one of the best white athletes, and she has been using my methods of training.

If you pay attention to what I am saying and if you think logically about what I am saying then you will see that this method is applicable to almost any sports training. We will be concentrating on weightlifting nonetheless.

I have been asking myself a question, why such countries such as Uruquay, Paraquay, Peru, not to mention Brazil, have incredible achievements in, say, football, considering that those countries do not have stable sports methods or academic sports development. And yet, they have better results in comparison to other countries like Germany or Russia, which have been studying sports as an academic for a very long time.

The other question that I have been asking myself is why such universal athletes do not exist anymore, why it is so difficult to be good in different disciplines, such as only 100 meters or jumps. These athletes who do only one discipline they do it well but it is almost impossible to be good in a lot of disciplines at the same time.

The same question is with athletes who train 10 different disciplines. They have a mediocre scale of good results. For each sport they are not at their best at one of those sports because they try to perform good in all the 10 of them which prevents them from being good at only one sport.

The fourth question that I have been asking myself is why, when observing animals, for instance, they don’t have micro and macro cycles. They don’t have leisure periods. They are all the time active. They don’t have performance of 80% or 70%. They only have performance achievements of 100% all of the time. The way that animals prey, whatever they do, they do it their best and they do it at 100%. This is the way they survive.

And tonight I will try to answer all those questions in my lecture.

[Referring to a graphic illustration displayed on an overhead projector.]

Please forgive me for the simpleness of these examples, but every time I talk with opponents who do not share my point of view, I have found that this is a simple method of explaining the way I think and the way muscles work and this is a simple way to present it graphically although it is not an academic way.

As you can see this is a train with coaches which is performing a certain function. We can compare this to a group of muscles or to a muscle fiber which also performs some kind of duty. It also has dynamic function.

Literally there is a difference between a living organism and this machinery, and I will try to talk about that.

[Pointing to the diagram.]

The smoke indicates that this is a functioning machinery. Those are the same engines below, but they are not functioning. When this machinery is at work, it is using up its resources, energetic as well as plastic. When the resources are emptied out, then there is a signal sent to the central control unit. On its behalf, it contacts those depots which have the energy that the machine needs in order to continue working. And those depots present the necessary energy back into the machinery, they feed it back. The little ones are not active right now because they do not send a message that their resources need to be refilled and that is why they are not functioning at the moment.

[He changes to a second graphic diagrams.]

This is the reverse situation. As you can see those two smaller engines are working at the moment. It is because they have sent a signal of the need for the depots need to be refilled, and so naturally the central control unit would send water or whatever energy is needed back into them in order for them to function.

This is the precise way that a human body would function or human muscles or any living organism’s muscle function. That when there is a lack of energy, there is a signal sent to the brain which, on its behalf would provide them with nitrogen and whatever else is needed for them to function (energies) through the blood circulation system. Up to here the mechanism of the way they work is absolutely identical. But the difference between the living organism and the machinery shown here is as follows.

[He points to a different portion of the second diagram.]

Now we have switched on the little trains. This is a law in organics that the function builds the organ, or, the muscle. And when they function, they form new structures. On the examples shown, they are growing. First of all — this is the coal storage, if we are talking about the train — so it will extend its size [indicating].

[He changes to a third graphic illustration.]

As they enlarge their size, the number of . . .

[Abadjiev leaves the projection screen and draws a circular figure on butcher paper.]

This is a human cell and in the cytoplasm there are swimming those organelles which have this shape and form. This is basically how the energy received into a cell is deformated [sic] so the cell can use the energy provided. That is why they are called energy stations of the human cell. This is where energy is formed, and in the appropriate measure, then it goes into becoming energy that the human organism needs to perform.

[He returns to the third diagram shown on the projection screen (i.e., the train diagrams).]This means that the number of those mitochondria is bigger so that the size of the whole cell will change and become bigger also. Which practically means that the more energy it receives, the more it grows, and the stronger the power of the engine will be.

Also, as well as the change of the cells and everything grows [transl.], the contacts between, in the organism, they change also, and they become faster and stronger. The quantity of blood cells is also growing, so there will be more blood provided, and they supply more oxygen. So those structures are making the muscular system stronger and bigger. But we are talking now only about living organisms, and this is the difference between this machinery and the human organism.

[Abajiev changes to a fourth diagram (also apparently illustrating the train analogy).]

As you can see, when the upper engine is not working, it reverses its size, the size is now a reverse process of what we were talking about just now, that it grows smaller if it is not activated and does not function. The minute it stops functioning, there activated a catabolic reaction, which means that the muscle would grow smaller. It will change its size.

If you were developing muscle fiber . . .[He pauses, returns to the butcher paper, and draws three illustrations of basic muscle fiber-arrangement types: smooth, parallel, and _____.]

And those are the different shapes of muscles. We have one muscle that could be one after another one, when they’re parallel, . . . this is the different types of muscles. They all have a particular function, they all react to different things. For instance, when we have slower, but heavier exercise, then those muscles [pointing to ____ fiber arrangement] are the ones that are doing the work. The ones that need speed and heaviness at the same time, then those parallel muscles are activated, because power or strength of the muscles depend on different things, different parameters.

[He draws a separate diagram and draws an elongated elliptical shape on the paper.]

The part of the muscle which is contracting is called sarcomera. The longer it is, the faster it reacts, the faster it contracts. The shorter it is, it could provide enormous strength, but for a longer period of time. And there are muscle groups that can work without oxygen provided, anaerobically. And there are those muscles who work aerobically, with oxygen.

For instance, when we have a sprinter or cross runner, this is the muscle which is activated [he points to his hip flexor/ upper outer thigh area]. This is used for running and sprinting and longer running periods. [Translator: “Correcting, not ‘sprinting’ before.”]

[Abadjiev points to his quads.]

Those two muscles which are located on both sides of the knee, they take part when sprinting is necessary, also called out of phase muscles. They turn food into energy without using oxygen. When we are talking about longer distances, then the energy is formed using oxygen. So that the ones that are used for longer running distance, they have a bigger number of mitochondria. This is where the cycle of Krebs takes place and over 1,500 kilojoules of energy are formed.

And when we are talking about anaerobic working of the muscles, then we are talking about 60% less production of those mitochondria from the same amount of energy. So in the longer period, when we look at different training muscles, there are different muscles that are used for different groups and they are the ones who change their size accordingly to the training system.

[Abadjiev returns to the train diagram on the projection screen.]

That is why when we change, when we are not lifting weights, when we are doing something else . . . if we say that on the upper picture the engine is the one that is used to lift weights, if we do something else not lifting weights we are using other muscle groups, in another exercise not weightlifting, those are the muscles that are being contracted.

So naturally those ones on the lower picture, they start changing their size, or there is a growing process. And there is a theory of priority in the energy supply of the human body, so naturally those, not the one on the upper picture, but those two will have the priority of getting energy and stimulation.

So we have used this system when weightlifters have done other exercises, not only weightlifting. For instance, I saw here that some of your trainers do jumps with weights. Which means that immediately the energy supplies for those muscles will be activated, the ones that are necessary for a jump to be performed, which means that there will be energy taken from the basic muscles needed in weightlifting.

And it is not only the matter of the muscle itself growing, but it is the connections and the blood vessels which supply it with needed energy, they change their form and shape too. So then, if we go back to doing the same exercise, which is shown on the upper picture, then it wouldn’t be as easy for it to get energy anymore. And those are physiologically proven right, that the mechanism works precisely this way. Respectable biologists and physiologists have proven that this is right. As it is proved also that when we have, when there is new proteins and the muscles are growing and protein is developed [pointing to the lower part of the diagram, depicting muscles trained on non-weightlifting exercises] and what have you then it is at the same moment that the muscles on the upper picture [those used for weightlifting] begin shrinking.

So if we concentrate our energy onto other exercises, then it means that the creative process of the muscle needed in weightlifting will be stopped, which means that in a longer period of time it will not be as easy to develop into its original shape anymore, or size.

And afterward if we were to use those smaller muscle groups for weightlifting, it means that it will not be easy for those organs to be adapted in order to perform in the way a weightlifter would want it to. They too need oxygen. Somebody has to supply the oxygen.

So naturally making their demand for oxygen, they are sending a signal to the central control unit, and then it goes into the cardiovascular system, and so it is activated, and it starts supplying energy back into the muscles. We start breathing more frequently. The whole breathing process is activated. This means that with the new situation, if we take for instance that the triangle is the lungs [indicating on diagram], new creative processes would start developing in the lungs, and also the muscle controlling the lung function. And naturally in the lungs, the number of alveoles, they become bigger, they increase their size, in order to supply the oxygen into those new muscles, they have changed their size as well.

So does the heart, the heartbeat is activated also. It also changes its structures in order to change its capacity. With the other, for instance on a human leg, the muscles will not change their number, but it is proven in the heart for instance that there could be muscle structure changes that produce new muscle, and their size and shape also is changed. Which means that with a single heartbeat, the amount of blood thrust out of the heart is bigger. Which will result in more blood going up to the muscles. They will make the creative and the energetic levels higher. All those performing muscles which take part in the performance or function, they all need to adapt to the new situation, they change their size, their density of working, which is a chain of changes in the human organism.

So this is our aim when we are training athletes, that we would build up all those organs and muscles needed for a certain performance, not only the muscles, but the whole cardiovascular and other systems that support the working of the muscles in order for a better performance. The adaptive process however, does not only include all the lungs and the heart and the other organs that I mentioned.

The first adaptive period of the organism is an emergency one, which activates the hormone use in the blood and the organism. The first ones to be activated are adrenaline and noradrenaline.

[He quotes from a published paper.]

It is said in this work for instance that the adrenaline can be lifted as much as to 1,000 ng/ml from 0.5. It is almost 1,000 times higher than its normal amount. This whole adaptive mechanism plays a huge role in the functioning of the organism.

It is not only in sports, but that it is how our organism adapts to any number of changes, for instance, the cold when we go outside. And it is cold and there is a rush of adrenaline and naturally your cardiovascular system starts to work faster in order for your heart to produce enough blood to get you warm.

[Abadjiev returns to the easel and draws another circular diagram.]

Adrenaline also activates this anabolic machinery called [unintelligible]. This is the membrane of the cell. It is formed by four molecules, and we will be interested in only two of them. This is how the adrenaline divides this [part of the cell]. One of them mobilizes the calcium inside the cell. So calcium is needed in order for those two to be united, and as the disappearance of those little bridges that we see here [occurs, there is] the contraction of the muscle; as they are pulled apart, the muscle contracts.

The other one is activated and is connected with proteins and it starts building up new protein in the core of the cell. Later on I will be talking about the anabolic effect. So the adrenaline and the noradrenaline have a huge function in the adaptive period. The other hormones as well. All other hormones have their different functions, but I will not be stopping on them.

So naturally everything is controlled by the brain, the adaptation and the growth of the muscles. And they are also determined huge changes in the kidneys, they grow bigger in size, and their production is also changed.

Another very important thing is how the body learns to economize with less hormones and it lessens its demands, it becomes more sensitive. Those new muscle cells that are produced, they become more economical in their demands. And it has been proven that those new muscles, they need less blood supply. So it means that they can better perform because of their new economical way of functioning.

All those processes begin with a stress reaction, exercise being a stress. [Referring back to the train-car diagram.]

If there would be another coach after the engine of the train, then it would mean a new adaptation, and it is the same as with weightlifting when we add some more weight to the bar. All those functioning systems are in a stressed condition, they have the so-called stress reaction, and it activates all those mechanisms of all those systems. Their functioning grows, and so the structural changes begin, and new structural shapes and sizes can be formed.

So in the first stage that I mentioned before, the emergency stage, some times the production of adrenaline is way too high for the use of those systems.

When there is a bigger strain on the muscle there is a catabolic effect. As we can see here [referring to diagram] this is the size of a normally functioning cell, this is the cell after it has been adapted already to the new conditions, it becomes bigger, and this is the size of the cell after adding to its functions. So here we have already added those extra coaches to the train. It is bigger than in the beginning but it is smaller here when its in its extreme situation, the emergency state that we were talking about. Some athletes cannot overcome this stage of the extra strain on the muscular system and they cannot have the process, cannot obtain the maximum of the process, they cannot have this adaptation in their muscles.

In order to avoid injuries and complications, we have to avoid the state of hyperfunctioning of muscles and cells. The organism itself can form a stress limiting system. This system allows the organ at certain stress levels, it measures the amount of stress it thinks that a human muscle or cell can take and it limits it to a certain level. The organism has this level of the stress that it can take to avoid injuries or discomfort. This amino acid, which has one of those functions, to limit performance. Other such limiters are beta endorphins and enkepholytes, they have tranquilizing effects. The brain cells also have their way of avoiding injuries by limiting stress. There are also other ones but I will not be talking about them.

[Referring back to train-car diagrams.]

So, when we have already built the upper system, and we have developed those three systems [indicating lower part of diagram] , when we have built the system of the hormonal balance, and when they all function together economically, and also the stress limiting system, after all those systems have been adapted well and function well with one another then this muscle which is most used, for instance in weightlifting, it will be dominant. And together with the stress limiting system, only then we can talk about full adaptation, when all those systems function together, equally supporting each other, then we have structural extremely well-functioning system.

This is why in our training program we have only four exercises that we perform. Which means that we are not using new material, we are not using energy or plastics in order to build new functioning systems. We do not force them to go into catabolic reaction. And this is the way that we make sure that the muscles adapt faster and better. And when I say adaptation I do not mean adaptation of only adaptation of one single muscle but the whole system that functions together, all those that I have been talking about, the heart, the lungs, the central control unit, and all the others.

There is also another fact which will prove the well-functioning of our theory. This is the cross-adaptation. This is well as can be proven from the theory of relativity that when you try to have many organs and one its own turn dominates the others they cannot be just as well functioning, all of them. We have to concentrate on building up a system which has only one primary and dominating organ, and then it could function and we can grow. This is the cross-adaptation that I mentioned earlier, for instance, adapting yourself to the cold or adapting to high-strength training periods.

In their adaptation there are some structures that are alike and some which are different. For instance, we won’t be concentrating on the blood circulation because we are not training outside, we don’t need to heat the body already. But naturally people who, for instance, cross country skiing, which exercise outside, they will need the adaptation of muscles as well as the adaptation of warming the body. It goes without saying that as they develop their muscles, the percentage of fat will be different, because they will need the fat to keep them warm. This is why for instance we which have not developed those kind of skills, it will be different for us to go outside, we will be less prepared than a person who has already developed himself to surviving in the cold.

This is why trainers from our circle that have done weightlifting and they have achieved some kind of high achievement in weightlifting, they cannot go and adapt themselves to other circumstances such as being out in the cold. That is why we have to concentrate on keeping ourselves healthy before competition. Athletes who are in excellent form and shape, the number of their . . . lymphocytes which means that the immune system is lower . . . when we concentrate on building up muscles and building up those particular systems, naturally strength has been taken from our other skills.

[Translator was losing him in the prior sentences.]

[Indicating on his systems diagram.]

The T-lymphocytes that I was just talking about, they are the ones responsible for keeping those the connections between different muscles and organs, they have the ability to carry energy and then dissolve and give it into a different muscle or muscle group. So this is what I meant when I said the immune system is lowered. It means that with the lowering of the number of those T-lymphocytes that the immune system fails to perform at its normal rate. So you have to be extremely careful before competitions or when they achieve this hyper state of condition.

[Referring to a new diagram.]

This example that I will be talking about will come to show again why it is very important to use only one set of exercise modes. But now we will not only be talking about what kind of exercise to do but we are going to be talking about the amount of strength that is used during an exercise. Heiden [sp?], a very renowned physiologist claims that this is the density which goes through the neurons into the muscles, stimulating the muscle. When we are lifting 100 kilos, through the neurons there is a set of impulses sent, and this is the density of the impulses.

[Indicating on a diagram that appears to compare graphically “signal density” data and protein structures associated with a 100 versus a 110 kilo lift.]

And if he is doing the weight shown on the upper picture, presuming this is his record weight, that he would be doing in a competition, then the impulse density is much bigger. This density [associated with the heavier lift] activates this one particular part of the DNA chain [indicating]. Those genes have particular storage of information. And accordingly with this specific part of the DNA where the information is stored there is certain proteins produced which have this shape. And when we have the density shown on the upper picture [heavier], then there is another information which is used from the DNA chain, and then there is produced this kind of protein [indicating] which has another set of characteristics.

And Heiden claims that only this set of proteins would be activated only at this density, which means that only by lifting 100 kilos will you be activating what you have been building, those proteins. During a competition, the density is like shown on the upper picture, and those will be the proteins activated in a state of competition or higher performance and those [indicating the proteins associated with the lighter, lower lift and signal density lower on the diagram] will be passive, they will not be activated, because of the density. So, when we are lifting weights which are not the maximum amount we could lift, and this lift is being performed in aerobic conditions, when there is a supply of oxygen, we will not be activating the density and the real performance of the muscle, it will not be taken to its extent. While lifting those higher weights, there will be a chance of producing more anaerobic energy.

[indicating the higher lift portion of the diagram].

That is why it is important that we lift our maximum, in order to produce those kinds of proteins and those kinds of structures that we will be using in a competition, for instance. We don’t want to spend our energy building structures that will not be used under extreme situations.

This comes to show why our training method is that we are lifting our almost maximum during training. Before we were talking about lifting many tons a day of weight. About the middle of the 70’s, we were lifting up to 60 tons a day. But we were not producing any effect. The speed at which we were training was different, it was higher. But those were little weights, not the maximum of an athlete. This is why our athletes now lift up to 4 tons a day, but they are performing in this zone [indicating] in the maximum zone, of maximum achievement. So we are building this particular protein structure that we will be using under extreme circumstances as competitions are, for instance.

It has been proven that the heart is one of the better protein productive organs. And the lung muscles, in their intensity of producing protein. And then all the other muscles which are on the hands and legs. All the scientists think that this is due to the sum of the exercise which is performed. The sum of performance of a certain muscle, the heart being a muscle also, for instance, the heart is performing for 24 hours, that is why it is one of the better protein producing muscles. The lung muscles they also work for 24 hours, but at a lower tempo. It also has a very dense function, but less than the heart, because it works slower. And then all the rest of the muscles, but then naturally because they perform only in certain periods of time, they are not active 24 hours per day, that is why they produce less protein. Naturally they have less function. So naturally the higher production of protein makes the building, of those adaptive systems that we have been talking about, faster.

So naturally we were looking for a way to expand those muscles which are used in weightlifting, leaning on those functions of the organism. We are lifting bigger weights, but slower, and we make less attempts. But in order to develop those particular proteins, we were forced to do more work in order to make those particular muscle groups work and perform.

You cannot be lifting big weights densely in the duration of one training. That’s why we have divided the training session into different parts. And so we have first snatches, then pulls [note: this is almost certainly a mistranslation, and should be “clean & jerks”], then snatches again, so we have twice snatches, and then squats afterward. But in the afternoons we change the order so those muscles are overall equally pressured. So what we are doing we have the maximum weights with lower tempo and lesser attempts. This is how we achieve this effect of building up precisely those muscles that are needed in weightlifting.

Now I want to show you a system which triggers a natural metabolic reaction. And this will be on the example of lifting weights. This system is called the ties between the functional and the genetic apparatus. And what is the structure of those ties.

[Indicating on a diagram of gene structure.]
All medical workers know about the genetic repressor, which is the one that limits the function of DNA. For this scientific achievement they have received a Nobel prize. This is the DNA chain. This is the genetic regulator. This is the promoter, the upgrader, and those are the structure genes. This is the genetic repressor which has entered the DNA chain. And it has stopped its function. So this part is non-functional, not the least. This is a deformed genetic repressor.

It cannot enter this DNA. So this DNA operator is free to work, and by work meaning producing proteins. So as the cell functions, it changes its structure. Those structures restructure, or metabolize, what neurons told them. So the more the function, the more those restructuring metabolizers achieve. So these metabolizers enter the structure of the gene repressor, and it has deformed it. And this being an enzyme it enters the structure and it becomes active. They can enter straight into the genetic repressor if it has the right shape or the right characteristics, but they can also enter from other places. So this means that it has entered the repressing gene, which has deformed the repressing gene, so that it cannot enter the DNA chain, which means that the DNA chain is performing normally and it is producing protein which is also known as an anabolic reaction.

Lifting weights we are achieving the contraction of a certain muscle which grows and which is needed for the weights to be lifted and we are changing its structure. So during training if we are using maximum amount of weight and only a few attempts to lift that weight, that means that we are activating this whole system, which will achieve the growth of that muscle and its maximum performance. So by stimulating with adrenaline those molecules, they bring more calcium into the cell. By doing that, they are making the genetic repressor dysfunctional, which means it cannot enter the DNA chain, and so it means that it can perform up to its maximum.

But this is because of the adrenaline which is made during training sessions. Adrenaline is released only when we are doing the maximum amount of weight. In order to achieve this higher level of adrenaline release, we used to do Monday, Wednesday and Friday, training sessions in front of an audience, which resembled the situation of a real competition, when you have the lights, the audience, the crowd, the judges, and the emotional factor also plays a very important role, it stimulates the release of adrenaline. So you performed up to your maximum three times a week, almost in competition circumstances, which releases the adrenaline needed, which makes this whole mechanism function, which enables a certain muscle group to grow and perform better.

This is the way a different medicine, which releases, which makes more adrenaline to be released, they work exactly on this principle. Limbuterol [sp?] being one of this kind of medicine, which is now on the list of no-no substances.

Now we will be talking about the amount of training.

For instance, in bodybuilding, bodybuilders do not lift their maximum, but they lift a certain amount of weight many times. Mehrson [sp?] says that a cell has a particular amount of what it needs in order to function and it can self-energize itself.

[Drawing diagram of muscle structure]

This is the main fiber. It has those contractive proteins. Those other fibers are acting as kind of supporting the main fiber. Those fibroblasts do not have the contracting proteins which the main fiber has. Basically what they are doing is acting as donors and supporters of the main fiber. In order to be able to support the main fiber during dense exercises, they enlarge their size. This is called [unintelligible]. This is the process when they are changing their structure.

But if there are too many attempts, there is a process called hyperplasia. Those supporting fibers start to divide, and their quantity grows bigger. And they also start working on supporting the main fiber, but they do not have those contracting proteins. So the main fiber can function and perform longer, because of the supporting fibers, but on its own, its strength does not grow. But the muscle itself grows bigger. This, we are talking about bodybuilding.

So basically before, when you used to do this training with many repetitions, our weightlifters looked completely different, they had much bigger muscles. But Yakoblev [sp?] says that this actually prevents the main fiber from functioning correctly. It does not give it strength, even though it looks bigger.

If we go back in time and look at the technique that our weightlifters used to use, it is very incorrect and difficult to perform with it. On the scale, bodyweight is growing and they go into another category because their bodyweight is growing, but strength itself does not grow bigger. There have been many tests made with lifts and the repetition, and it shows that the classical exercises are much more productive, even in the psychological aspect. Not only that there are different muscle groups achieving the same movement, and even the movement itself is different, and the speed of the performance is altered and changed.

Not only the strength of the muscle is important but also the coordination in between the muscle groups is very important in order to perform. And even this is an obstacle when you are doing not only the classical exercises, because you ruin this coordination, and you cannot perform the classical exercises anymore when in a competition for instance. So when we are doing only pulls, then the symbiotic structure of the muscles is different, and even the muscles have memory, so then they cannot as well perform when we are doing the clean and jerk.

The better the coordination, the better the economical working of the organism, and the better function of the muscles. This is why we are not doing those half pulls anymore, and nobody, none of our athletes have lowered their achievements. Quite the opposite, they have achieved even better.

And now we will be talking just a few words about the medicine which induce this protein production. There are stronger, medium, and less strong medicines which do it. The stronger ones are forbidden. Some of the middle ones are not yet forbidden, but are soon to be. And all of the lower ones are naturally free to use.

If you achieve all those systems’ activation that we have talked about, but you do not take certain medicines which will increase the protein production, naturally those who use those stronger drugs, they have a better performance chance than you. [Garbled few words] . . . will only be Bulgarian athletes who have lifted almost five times their weight in world championships.

I have had this idea of gathering all sorts of athletes in one sports hall for instance, and having them perform without any kind of stimulants and with this system of training. There is not a doubt in my mind that the difference in methods would clearly be shown as a better one in comparison to others.

Naturally you are aware that there are systems of avoiding doping tests or not completely working within the rules of it. That is why there is a lot of dishonesty in sports nowadays.

And I will end my lecture with this sentiment.

The Finnish coach has been to Bulgaria and you have seen the way that we exercise, and with this lecture to complete it I think that you will clearly see that this is a good and proven to work system. I now take the opportunity to invite all of the other sportsmen. You are welcome in Bulgaria to get to know our system and how we work and train. By using this theoretical knowledge and the things that I can show you in practice, I assure you that will better your results. For instance, the Finnish had an Olympic champion, since 1968, the Swedish too also have very strong competitors. When our weightlifting was not consistent in Bulgaria, the Polish were absolutely great. I have a joint recommendation to all the Scandinavian games that you will achieve Olympic medals.

Question and Answer Session (paraphrased)

Before Abadjiev became head coach in 1969 there were more than 19 ways of lifting weights, including jumps, running. Eventually, almost all of those exercises dropped away from the weightlifting program. They used to do camps at altitude in winter, and do a lot of skiing to build the heart and lungs.

As a result, he started scientifically exploring why adaptation works the way it does and why the primary muscle groups should be supported. Weightlifters who were the most physically developed, who had the most achievement, he had them carry a piano up to his apartment on the fifth floor, and they could not make it past the second floor. Little gypsy boys who were not very developed carried it all the way to the fifth floor, and that was very embarrassing.

The exercises dropped first to 8,  and in Vittoria in Spain, we had 6 gold medals, which were two more than the Russians had.And then in 1986, we started doing only 5 exercises, and then we had seven golds, and the Russians had two. And in events the next year we had seven again and the Russians had two. This shows clearly that by limiting the exercises we got better results.

You could be doing those four exercises and still not achieving anything because it depends on your lifting the maximum weight you could lift. In many situations, you don’t know what your maximum weight is, I mean you think that something is your maximum weight is and it isn’t, because the athlete can be wrong about his maximum achieving state. We can use pulse rate to discover the maximum weight. If the athlete has a pulse of less than 180, it means that he can do more.

Some more about Broz’ system and “the dark times” when breaking into the high frequency, high intensity, high volume training.  Agin this was originally posted on John Broz site

“I was having a discussion on another forum late last year about overtraining and CNS recovery. I am not a doctor and didn’t know the exact reason why this type of training works, but along came Brent. Brent has a Ph.D. in Neurobiology. He answered the questions in terms everyone can understand. I emailed him to say thanks for explaining to everyone, including myself, of how and why it works. His email reply:

“I’m the one who should be thanking you. Your posts on GoHeavy (back in 97-99 when I was originally training using this method) are what got me interested in all of this. To see a contradictory opinion that made sense really opened my eyes. It may not have seemed like anyone was paying attention back then, but I was. My coach thought I was nuts. LOL

My experience using myself a guinea pig is what sparked my interest in physiology in the first place. For what it’s worth, thanks for your influence, a little bit went a long way.”

What goes around, comes around. Here is what he posted, along with a few others’ responses. Thanks again for the education!

Post 1)

In the “dark times” it’s just as I said, a lot like “withdrawal” from substance abuse. If you want the specifics, I’ll try to lay them out for you as best I can. Maybe this will clear up some of the misconceptions people have about what actually happens when you lift weights. Then again, maybe monkeys will fly out of my behind…

Most people think the only part of the body to adapt to lifting are the muscles, tendons, ligaments, etc. In fact, the brain also adapts to whatever stress you put on the body. It physically changes its structure and ability to deal with chemicals which directly relate to your physical activity. If you are a runner, you’ll get better at making and using chemicals which deal with running. You’ll also develop and affinity for extremely short shorts, politics, FOX news, granola, etc.

One thing that pissed me off about IA is his insistence that the CNS fatigues in some way. Bulls**t. People are still taught that the nervous system runs off of electrical impulses like a power cable. It doesn’t. The nerve impulses (synapses) run off of chemicals (neurotransmitters). If these chemicals are not present, there is no signal between brain and muscle. The reason you can measure electrical impulses in the nervous system is because the electrical impulse is a BYPRODUCT of this chemical reaction. Its called an electrochemical reaction.

A large part of how strong we are is the ability to create and deal with a higher concentration of these neurotransmitters. The nerves develop more receptor sites to connect with them, and the glands learn to make more of the neurotransmitters themselves. Only then do you get a stronger impulse.

When you start placing demands on the brain to lift maximum weights every day, it says “oh crap I need to learn how to make and use these chemicals or he’s going to kill us. So it goes through an adaptive period where it shuts down some functions and tries to upgrade. These are the “dark times”.

The main chemical in muscle contraction is SEROTONIN. It actually regulates how HARD the muscle contracts, which is why only the heaviest weights seem to effect our mood, the reason why people shy away from maximal lifting and cower from the imaginary symptoms of overtraining.

Serotonin just happens to be the main feel good hormone in the body. It directly effects your mood and mental outlook, your happiness and willingness to train. Your sleep, appetite, and also effects the cardiovascular system (your heart rate increases when you are supposedly overtrained – this is why). The serotonin cycle in the brain gets screwed up when drug addicts go into withdrawal (most recreational drugs artificially influence the serotonin pathways, which is why they are so much fun). There are other neurotransmitters which get effected by this (acetylcholine for example), but serotonin is the big one.

So, when the body receives a demand to lift heavy things on a daily basis, the brain shuts down the serotonin receptors to upgrade them. The brain structure changes take a few days to a few weeks. Changes in individual nerves happen quickly, a few days at most. This is why the dark times occur. Its the adaptive period thats needed for the brain and body to get to the next higher level. Natures little joke is obviously making us feel like crap when we are actually improving.

The body is trying to get us to stop the stress so it isn’t forced to remodel the whole place, but thats exactly what you want. Thats why its so important to keep pounding away through it all. You want the greatest adaptation to take place.

Guys who are afraid of this response are guys who are lifting because they like the way it makes them feel. If you do lighter workouts, this serotonin is raised, but there is no signal to adapt. You feel high. Basically lifting weights becomes like a drug. People feel better doing light useless workouts, just like they feel better taking a hit of crack. I think this is why no one wants to try lifting the Bulgarian way. They are addicts.

You asked me about cortisol. There are no good and bad hormones. There are only hormones specific to your physical activity. Do you know why cortisol is released in weight lifting? Cortisol controls the blood pressure and concentration of blood sugar.

With short bursts of intense lifting (singles and doubles), blood sugar is not the primary fuel. Blood sugar only becomes an issue when you are doing higher reps. Cortisol is released mainly as a way to cope with these high reps, a way to shuttle more fuel (blood sugar) into the muscle tissue by using higher blood pressure. This is one reason bodybuilders have their posing trunks in a bunch over it. Cortisol is dealt with just like serotonin. The body tries to adapt to using it, and all the bodybuilders run and scream. If they stuck with it they’d go through a response much like the Dark times, and they’d be able to handle more high rep sets afterwards.

In this case, cortisol is specific to the activity bodybuilders, not power or olympic lifters. Keep your reps low and you never have to worry about it. (It has nothing to do with total volume, only reps in the set.)

Thats funny what you mentioned about the Bulgarians having huge adrenals. It makes sense. They adapt by getting larger and stronger just like anything else. Thats also a great argument against limiting genetics. Someone else would look at normal sized adrenals and say they would obviously be overloaded by stress. The Bulgarians entire organism changed in response to their lifting. Form follows function. Awesome stuff.

The adrenals don’t only release cortisol, they release adrenaline as well. Adrenaline acts as one of the triggers to this adaptive period. You should go read the lecture by Ivan Abajiev here :

- weightliftingexchange.com/index.php?option=com_content&task=view&id=74&Itemi d=75

He explains this whole adaptive period and how it effects more than just the musculature. Go read the paragraphs which start with:

“So this is our aim when we are training athletes, that we would build up all those organs and muscles needed for a certain performance, not only the muscles, but the whole cardiovascular and other systems that support the working of the muscles in order for a better performance. The adaptive process however, does not only include all the lungs and the heart and the other organs that I mentioned.”

So I hope I explained that all well enough. Bottom line, from a physiological standpoint – BROZ IS RIGHT. Let me know if you have any other questions.

Take care.

(p.s. – If you think maxing squats daily is tough, try typing all of this out on a phone!)

Post 2)

Originally Posted by dordoree

Electrical impulse IS neurotransmitters. “People are still taught that the nervous system runs off of electrical impulses like a power cable. It doesn’t. The nerve impulses (synapses) run off of chemicals (neurotransmitters).” You are wrong, there is no neurochemical reaction, it is just movement of ions. Serotonin doesn’t do anything in muscle junctions firing, it’s mostly GABA and ACh. Neurobiologists mostly work on cell system so you cant take a cell viewpoint on a body level because there are too many variables. Also, I think a neurobiologist saying serotonin is the main chemical in muscle contraction is just wrong. In vertebrates, the signal passes through the neuromuscular junction via the neurotransmitter acetylcholine. I really don’t know that much I just know your statement on serotonin and NMJs are wrong. I mean you say sero makes muscles fire and then say it makes you happy so its like a drug addiction. It’d be great if you can possibly provide sources regarding your statement. Thanks

Well, I think you missed the point just a bit.

One thing you find out in graduate school is that the vast majority of what you were taught as an undergrad was wrong. lol You say you don’t know much, so I am guessing you’ve had an introductory biology course on this topic. You’re missing a few facts.

Yes, there is a neurochemical reaction before every nervous impulse. The movement of ions you refer to is a byproduct of these reactions, just like I said. Otto Loewi proved this over 80 years ago, and it is common knowledge in neuroscience. I’m sure Wikipedia can tell you all about it.

Serotonin does indeed play a role in muscular contraction. Again, it is just as I said, it determines how hard the contraction is. Acetylcholine fires the muscle, Serotonin determines how hard it fires. Here are some research papers that confirm this.

- ncbi.nlm.nih.gov/pmc/articles/PMC492609/?page=1

- jpet.aspetjournals.org/content/267/2/1002.abstract

- jap.physiology.org/cgi/content/abstract/77/1/277

I honestly don’t know how much clearer I can make what I wrote. If you want to know the ins and outs of this, stop contradicting information you know little about and spend a decade of your life earning a PhD like I did. Thanks.”

This was sent to me by Cal Dietz.  Good read!

 

”

Development of absolute muscle strength.

Absolute power characterizes the limiting stress human muscles, measured by a dynamometer or the greatest weight lifting. In other words, the absolute strength is the maximum value of force shown by the isometric tension in slow motion or with the cargo. You can call the two main methods of absolute muscle strength: a method of repeated efforts and short-term method of maximum stress.

The method of repeated efforts was to re-lifting weights, weight is gradually increased according to increase muscle strength. The effect of this training is dependent on proprioceptive sensations, which is accompanied by a slow-lifting gravity of the respective adaptive mutations in the body that occur as a result of strong excitation of the nerve pathways extending from the brain to the muscles, increasing the number of excited motor units (H. Kabat, 1947; F. Helleb-rant, S. Houtz, 1956).

A variation of the method of repeated effort is the method of progressively increasing resistance. Initially determine the weight that you can pick up 10 times in a row (he referred to as PM 10, ie, the second maximum). Training session consists of three sets of 10 repetitions in each slow. In the first approach is taken a weight equal to half of the weight 10 PM, in the second, 3 \ 4 of 10 PM and the third 10 PM. Progressive increase in resistance is of practical value to develop strength and endurance (E. Faulkner, 1950; A. Lindervold, 1952; A. Montgomery, 1954).

Known modification of the method of De Lorma (D. Hoog, 1946; S. Houtz and. About. 1946; A. Zinovieff, 1951; A. Watkins, 1952; R. Me. Govern, N. Luscombe, 1953; I. Me. Queen, 1954) that are associated with a decrease in the number of repetitions, weights and an increase in the number of different variations and approaches the order of the weight of the weights in the training cycle. Thus, the implementation of an exercise in reverse order is called the Oxford or the method of Zinoviev (A. Zinovieff, 1951), and a sequence of 1 \ 2 10 PM, 10 PM, 3 / 4 of 10 PM-by Mc Kloya (Ch. | Mc . Cloy, 1954). Comparison of these modifications is shown. That’s nothing new they do not add to the method of De Lorma, although attached to various shades of force developed by: De Lorma system led to greater increase in strength than the system of Maxwell Kloya (154% vs. 142%), but the lessons of Mac system Kloya increased endurance (212.8% versus 186%) (E. Faulkner, 1950). Training with heavy weights and then the light caused an increase in muscle compared with exercise with light, and then with heavier weights at 5.5%, although the statistical significance of these differences has not been confirmed in the study (R. Me. Morris, E. Elkins, 1954). Training with weights 25% from 5 PM to the first approach, 50% – in the second and 75% – in the third (with 5 repetitions in each set) was as effective for increasing strength as training with a weight of 5 PM, in the first, 125% from 5 PM-second and 150% – the third approach (E. Krusen, 1949).

A. Vorobyov (1971) showed that the main portion of the load in the training of weightlifters today is used primarily by weight 70% (the maximum) and higher. The share of lighter weights assigned to about 10% of the load.

Naturally, with improved methods of absolute strength and focus on issues such as the number of approaches to weight, number of repetitions in one approach and pace of movements. Thus, experimentally tested the effect of training 9 different programs in the bench press. In the experiment, find out. It was found that training in the three approaches, with 6 repetitions (ie, weighing 6 PM) was the most effective (R. Berger, 1962). This is actually confirmed the earlier work of E. Cape (1956), which was revealed the effectiveness of 5 lifts a maximum weight of three approaches. Somewhat later, Robert Berger (1963) investigated the question of why the six repetitions in each set was more effective than 2 or 10 repetitions. He concluded that training with heavy weights did not provide the optimum number of repetitions needed “to increase strength, and, conversely, exercise with light weight and high reps is too weak stimulus. In this work, found no significant differences in the growth of power when training with a weight of 2, 5 and 10 PM, when training with a maximum (10 PM in an approach three times a week) and submaximal (90% from 10 PM twice a week and 10 PM the third time) weight, as well as differences in effectiveness of two and three-time training in a week.

However, there is evidence that in all cases the training with intervals between sessions 2 days turned out to be significantly more effective than at intervals of 1 day (AI Vasil’ev, 1954).

Comparing and 5 training programs, differing mainly in the maximum weight of one approach: 1) 2 \ 3 of the weight of a PM twice a week and a weight of 1 PM for the third time, 2) 2 \ 3 of the weight of a PM twice per week and 80% from 1 PM for the third time, and 3) 2 \ 3 of the weight of a PM twice a week and 90% from 1 PM for the third time, and 4) the weight of 1-rep max once a week, and 5) 2 \ 3 of weight 1 PM three times a week. The only program that did not produce gains strength, is fifth. Strength gain in training for other programs was approximately equal (R. Berger, 1965).

So, we can conclude the following:

1. Training with submaximal weight (2 \ 3 or more of the maximum) twice a week and a maximum weight once a week, gives the same result in the development of strength, as well as training with a maximum weight of three times a week.

2. The increase in strength when training with a weight of 2 \ 3 of the PM twice a week for one approach and with a weight of 1 PM for the third time is mainly due to training with a weight of 1 PM.

3. For optimal strength gains during training three times a week weight in one approach must be chosen in the range from 3 to 10 PM.

4. Training once a week with a weight of 1 PM in an approach greatly increases the force to 6 weeks.

5. Training twice a week with weight of 10 PM in the three approaches as effective as the same workout three times a week.

6. If the training is applied weight of 10 PM in one approach, the sequence of lifting less weight does not matter.

It should be emphasized that these conclusions are based on a study with subjects that are either not trained or practiced a little before the start of the experiment.Beginners significant increase in strength was observed at 1 and 5 of training once a week. A larger number of workouts per week can worsen recovery of the body.Since the optimal number of workouts per week depending on the body’s ability to recover, no recommendations regarding the number of sets and reps, no program can be ideal for all those involved (R. Vegger, 1962, 1963).

According to A. Vorobyov (1971), variability in the number rises from 1 to 6 is the optimum, which is needed to train skilled lifters. Exceeding this number or decrease the negative impact on the development of force.

Essential for the development of muscle strength is the rate of movement when performing exercises with weights (see the review by Vorob’ev, 1971). Recently found that the best results in the increase of muscle strength correspond to the mean rate of movements: increase of power occurs within the 30 classes, with a different temperature for 15 sessions. Found that the most effective is a combination of different variative pace of the exercise. Thus, the increase of power rates for the 10-week period of such training was 22,2 ± 0,6 kg, and when the movements in the average temperature 16, 3 ± 0,5 kg (SI Cove Lely, 1975)

‘It is interesting that in certain circumstances, the level of force is not determined by the method of repeated weight lifted load and the amount of work done. Thus, according to IG Vasilyeva (1954), different muscle groups after the work done by 40 training sessions of the same work (kgm) at all loads (20, 40, 60, 80% of maximal force) and at temperatures 45 Lift given effect in a minute, little distinguishes them from each other. Load of 80% led to a somewhat larger effect, but not for all groups of exercises of the muscles. In a similar training in the maximum rate effect was the smaller, more cargo was training .. The high rate of movements was less favorable for the development of force, and only at loads of 20% in certain muscle groups increase in strength was about the same as during training at the rate of 45 lifts per minute.

Noteworthy is the fact, noted in experiments on nerve-muscle preparation of frogs, as well as in teacher observations using ergograficheskoy techniques. It turned out that before the onset of fatigue, muscle committing the same number of reductions as in the case of a constant load. So in the case when the load increases to the same quantity gradually. And because the more cargo. Since you are working the muscles, fatigue occurs more rapidly (and fatigue significantly alters the impact of coaching), it is advisable to shorten the period of gradual increase of the load, as soon as possible to move to the optimum load and work with them throughout the lesson (SP Narikashvili etc. 1960).

If you want a quick display of absolute power, in the preferred training method, short of maximum stress. The difference between his method of progressively increasing resistance is a significant reliance weight (85-95% of the maximum, ie 05.03 PM), who finish reading with the rise of smaller weight (in one training session) and more, ie, the limit (once a week or two). However, this combination should increase the number of approaches to more than three. For example, one lifter training session is recommended to perform exercises with 6-10 5.6 1-3 lifting approaches (A. Medvedev, AN Vorob’ev, 1967.1971)

Short-term method of maximum stress is another important feature. Raising the limit and okolopredelnogo weight improves the ability of an athlete mobilization and increases the efficiency of its special, which is expressed in the ability to develop short-term concerted efforts of large power.

For the development of absolute power, does not require a rapid onset, may be useful isometric exercise, although not yet established a sufficiently clear whether exercise-dynamic or static, provides a more rapid and sustained increase in force.Isometric exercise four times a week with 2-15 strains in 1 min. did not produce significant differences in strength compared to lifting weights with the same frequency (N. Salter, 1955), the same can be said of the 5.10 pull-ups and 6-second isometric tension in a similar situation (T. Dennison, as well. about. , 1961). Similar findings were obtained in other studies (E. Asmussen, 11 949, N. Darcus, 1955 GC Rose a. o “1951; R. Berger, 1962). However, it was shown that the dynamic work of the three approaches with a 5 or 6 reps more efficient than the corresponding isometric work (Ph. Rasch, L. Morehause, 1957; R. Berger, 1962).

There has recently been interest in exploring opportunities for inferior treatment when working with weights to develop strength (V. Verkhoshansky, 1961 G. Semenov, in: I. Chudinov, 1963 N. Ivanov, 1966; G. Semenov, 1968). The first positive results in this direction met with support professionals and served as the basis for recommendations inferior work to develop strength (A. Medvedev, A. Vorobyov, 1967). However, to obtain more reliable results should be cautious in assessing the effectiveness of this method. Results of a three-month experiment in which compared the efficacy and overcoming inferior work and static stress, showed that the greatest increase results in the squat as heavy as possible consistent with inferior work (on average 15 kg), the lowest-static stress (9.2 kg).For postural force the greatest increase (as expected) match the static stress (30.2 kg), the smallest – recovering from work (14.6 kg). In jumping up from their seats increase was only in overcoming mode (3.7 cm). In other modes, there was a decrease of height jump: inferior-mode at 1.6 cm, static stress, up to 5.4 cm (Yuri Ivanov, 1966). Thus, these data not only demonstrate the effectiveness of inferior work, as impressively enough with the hypothesis of neuromotor specificity of force due to the method of its development.

Thus, a significant increase in absolute muscle strength can be achieved equally by the repeated efforts by the short-term and maximum stress, and isometric tension. However, in each of them acquired the force has a specific color.

The method of repeated effort is appropriate in the early stages of development of muscle strength, as well as where the crucial role played by the force and rapidity of its appearance does not matter. Repetitive work with moderate weights (up to 50-60 ° / of the maximum) and a large number of repetitions increases muscle mass. For large charges (up to 90-95% of maximum) and a limited number of repetitions of the force is growing faster, and increase muscle mass expressed less.Increased coaching effect is achieved by increasing the weight and complication of the workload.

Short-term method of maximum stress, increasing the absolute strength of the muscles without a significant increase in muscle mass, while improving the ability of a relatively rapid onset of force. This method is appropriate where the method of repeated efforts have no effect in the development of force and where a rapid increase in strength in a relatively short time with a small amount of work. Short-term method of maximum stress is effective to maintain the achieved level of force readiness, overall toning of the neuromuscular system and the acquisition of fitness. Increased coaching effect is achieved by increasing the maximum weight weights, as well as the average weight lifted in a training session for some reduction in the number of sets and reps.

Isometric tension increased efforts to slow well develop absolute strength without increase in muscle mass, provide a general toning of the neuromuscular system. This method can be used to maintain the achieved level of force is appropriate where traffic speed does not matter, and in the exercise trained athletes. Increased coaching effect is achieved mainly by the maximum voltage increases with increasing muscle strength.

Rapid development of muscle strength

Fast power – the concept is rather abstract and arbitrary. The force is manifested in the fast movements, has many shades of quality, and between them sometimes quite difficult to distinguish. Roughly differentiating, we can distinguish two main groups of movements that require rapid force: 1) motion in which the predominant role played by fast moving in terms of overcoming the relatively small resistance, and 2) movements in which the worker effect is due to the speed of motor effort in overcoming significant resistance. For the first movements of absolute muscle strength is not significant, whereas for the latter, its value has played a role in the working effect. In the first group. To distinguish between movements associated with the rapidity of response to a signal from the outside or the whole situation with.speed single individual stress and, finally, with the frequency of repeated stress. In the second group it makes sense to traffic by the type of muscle tension: the explosive isometric tension (when they are connected with overcoming the relatively high complication and the need for rapid development of large high-power), the explosive ballistic-voltage (fast overcoming a slight resistance by weight) and the explosive reactive-ballistic-voltage (when the main working force develops immediately after the pre-stretch the muscles).

Given the need for more detailed coverage of such issues malorazrabotannyh as the development of muscle strength and start their apparent ability to provide appropriate consideration of the recommended methods for this in a separate section

Thus, the manifestation of fast force is extremely varied, the nature of its highly specific, it detects a relatively low “transfer” from one movement to another and the relatively slow pace of development. Hence the technique to improve fast force is very specific and in theory is far from justified. The method of rapid force in relation to the mentioned types of motion has its own characteristics.

Practice and a specially-organized study suggest that the development of fast power the more efficient, more speed in training loads and less prolonged operation at low speed movements (NN Yakovlev et al, 1960). And the main method of rapid force is an exercise with weights light weight, approximately 20% of the maximum (AV Korobkov, 1953 I. Vasiliev, 1954; VS Gerasimov, VN Yakhontov, 1954, H . Zimkin W., 1956 N. Agdgomelashvili 1964, Butenko, BI, 1967). In this case, the increased speed of movement as with the load and no load, and its overall growth can reach up to 146% from baseline. Movement should be done with the utmost effort, trying as soon as possible to “overclock” the projectile. In order to target a mechanism for including the muscles in the active state of the exercises should be combined with light weight and exercise with a heavier (up to 40% of maximum) load (variant method) and raise it with the emphasis on speed at the beginning of the movement, but also include exercises shock (Please see next. section) and exercise, characterized by rapid development of isometric tension in the range of 60-80% of maximum. The optimum combination of exercise with a small volume and a significant weight can be expressed as the ratio of 1:5. As for consistency in the performance of both, then the best option should be considered as an alternation of them.

With the development of rapid movements of the forces in the acyclic nature of the impact, or throwing the weight of such weights should be chosen taking into account its influence on the nature of the exercise. For example, to force a throw of water polo player throws gave the best results meditsinbola weighing 2 kg than 4 kg. Growth throw was respectively equal to 13.6 and 8.94%, and throws a 4-pound ball worsened technique (O. Rogener, 1961). When training in throwing at a target light (2 ounces) and heavy (6.5 ounce) balls marked improvement in results in both cases, however, “transfer” of fitness was a one-way: throwing a ball of light increases the accuracy of throwing hard, and the reverse effect was not observed (G . Egstrom well. about., 1960). The optimum weight weights, in which there was no significant violations. technology training kopemetatelya, was 3 kg (E. Matveev, 1967).

The number of movements

Fig. 64. The influence of the aftereffect of the previous work on toning up height (h) flip cargo

The methodical way of fast force to look into a certain combination of using trace events from the previous work to improve the effectiveness of the follow-.

- Results of the model experiments show that the working effect of explosive movements, as measured by high rise planted a hand load (Fig. 64), increases. an average of 38-40% after a bench barbell weight of 80% of the maximum of three approaches to 3 times (the interval between the 1st and 2nd job 10 min.), while maintaining the movement, increasing its working path. immaterial increase in the rate In addition, increasing the magnitude of the accelerating force and power of work (Table 9). Thus, the same stimulus during the second step leads to a more pronounced reaction of the body and is more effective in developing strength and speed.

There is evidence to argue that the development rate of single motion greatly contributes to the variant method (for example, when trying to run a standard kernel weight with (fresh) muscular sensations produced by a light projectile shot put). The separate projectile shot put different weight difference between the average results is essential and is statistically significant. This suggests that light and heavy nucleus with a difference of 250 g weight throwers are pushing a different rate. If you alternate pushing shells of different weights between the average results are statistically significant differences were found. However, the convergence of averages is possible only when the difference in weight of 250 grams and 500 grams of the difference approximation of the results was not observed (L. Ivanov, 1964, LA Vasil’ev, 1975).

Thus, the “transfer” the speed of light throwing a projectile on a heavy (normal) seems possible only if the alternate shot put different weight projectiles.

The effectiveness of variable method for the development of speed of movement was established and in training hockey players (alternating shots and weighted discs of normal weight). The optimum weight weighted puck is 0.6-0.8 kg. However, for every hockey player he should be individualized. We should proceed from the possibility to make an athlete throwing the “top” weighted plate (VP Savin, 1974).

Given the contradiction between the weight and complication rate movements in the practice of rapid force should look for opportunities to resolve these contradictions. Such a possibility is opened in the event that force is manifested not opposed to burdening weight, and its inertia. Unfortunately, in practice, this method is not applicable and therefore difficult to give specific recommendations. While this hypothesis, but that it is encouraging, no doubt.

As for the pause between repetitions of an exercise, it is determined by the level of fitness, special endurance to repeated stress and maximum intensity of the power of manifestation. Model experiments show that the optimal pause within 0.5-1 min. high level of power quality characteristics can be maintained for a long time without significant changes. And possible a gradual reduction of these characteristics associated with the tiring monotony of work, can be eliminated by the emotional setting.

Extension

Fast power, manifested in the speed and cyclical movements, characterized by repeated stress, which divides the phase relaxation of the working muscles.Depending on the nature of specialized exercises quick impact force in this case can be determined by the ability of the neuromuscular system to long-term preservation of qualitative characteristics of power at a given rate of work. Thus, in the development of fast. Force-speed cyclic exercises important to a healthy weight complication rate of movement and duration. Weight and complication rate of movement associated inversely proportional, in other words, the increase in load leads to a decrease in the rate and the rapid development of fatigue. Therefore, in each case, you should give them the best combination based on the nature of specialized exercises. It should be borne in mind that the speed of movement decreases in long-term training in slow motion, and increases in training at a fast pace optimally Korobkov, 1953 VD Monogarov, 1958). The criterion should be the ability to correct implementation of the complete cycle of movements, including the required voltage and muscle relaxation. Moreover, the rate of movement should gradually increase, approaching the rate of specialized exercises and may even exceed it (B. M. Dyachkov, 1961), and time should elongate

All that was said about the development of rapid force is directed primarily to the impact on the working muscle groups outside the integral of specialized exercises.However, good results are achieved when used reception difficulties run it as a whole. Thus, the use of hydraulic brakes in rowing, small parts of burdening the body in athletics, gymnastics promotes rapid strength in conditions as close to the main sport. In some cases, capacity can be increased and work without any additional complication. For example, in repeated jumps from one foot to the values of the dynamic characteristics of repulsion is greater than in the race. Therefore, these jumps are an excellent means of special strength training sprinters. It is only necessary to perform them correctly and do not accentuate the body after repulsion (which is not in sprinting), and raking in an active setting of the foot to her. Such jumps should be performed at intervals of 50 to 100 m again for a while in a very high pace. And the addition of a small complication in the form of cuff weights of 100-150 g on the thigh of each leg will make these exercises more effective.

Thus, in accordance with modern views of the fast force technique involves exercises mainly with small weights (about 20% of maximal force) with a combination of them (for acyclic single exercise) with up to 40% of the maximum at a ratio of 5:1. Working hours must meet the exercise of specialized (cyclic, acyclic) and consider the initial conditions of the development effort (of the palsy, pre-stressed or stretched muscles).

Ways of improving the technique of rapid force should look for some combination of that takes into account the positive after-effect of previous work on the follow-up, and the use of exercises in which strength and muscle acts against the inertia of the weights, but not against the weight thereof.

In the development of fast force applied to the acyclic nature of the movements should be no place to fatigue. However, fatigue is a necessary component of training in rapid development of power in the movements of the cyclical nature that requires speed endurance. Detailed implementation of these provisions is possible only under specific conditions, training, and empiricism is still the last word belongs to.

The development of explosive strength and reactive ability of the muscles

Before we talk about effective methods of developing explosive strength and reactive ability of the muscles, you should consider how they are improving in the application of traditional methods of speed-strength training.

Assume that the athlete, developing explosive leg strength, squats with a heavy barbell on your shoulders. In this case, his muscles work slowly and at a constant voltage equal to the weight of the weights. Therefore, the possibility of receiving preferential isometric force, but not the ability of muscles to a rapid reduction of the dynamic. It should also add that the tendency to gain weight barbell squat (whose value is often considered almost basic indicator of the level of preparedness of the special power) leads to excessive and, most importantly, unjustified burden on the spine.

However, solving the problem of speed-strength training. Athletes use weights and less weight. In this case, the work of muscles during jumping, for example, 60 kg barbell on the shoulders of typical high dynamic peak power. Therefore believe that the exercises with great resistance training increases muscle power potential, but with little – improving the capacity for rapid execution of movement.Nevertheless, these tools do not solve completely the problem of explosive muscle strength. First, because the strength displayed by the explosion – it’s the quality of motor, which requires specific moments and means of training. Secondly, discussed means strength training does not provide the extent necessary to improve these specific components of explosive movements, like speed of transition to the active state of muscle and speed them to switch from inferior work to overcome. Both require a special training regime that can not be imitated by any exercise with weights, in fact, tends to stimulate muscle activity slows down due to complication of the movement, and while lifting the barbell squat in preparation for, or jumping from it avoids the possibility of targeting on the mechanisms responsible for the speed of transition to the active state of muscle. However, weight reduction leads to a complication of loss in value of the dynamic forces. This forms a vicious circle from which it is not visible output.

Thus, if an athlete achieves a high level of explosive strength of muscles, it can be assumed that he owed this only means, so to speak “spontaneously” present in the workout. Consequently, the problem is to allocate these funds and, methodically arranging them to rationalize a special force training.

Long-term research in this direction led to the development of so-called shock method of explosive strength and reactive ability of the muscles, which lies in the idea was to stimulate the muscles stretch shock, previous efforts. To do this, do not use weights, but its kinetic energy stored them in a free fall from a certain height.The practical realization of the shock method as applied to different groups of muscles can be represented by the following exercises. To avoid injury, should provide a limiter, blocking the movement of cargo by inertia at a distance greater than required by the nature of the exercise. Guided by the above examples, an athlete of any specialization that requires explosive manifestations of effort can choose for themselves the necessary set of exercises.

When performing exercises impact the character should be considered:

1. Velice shock depends on the weight of the goods and the height of its free fall.The optimal combination of the two chosen empirically in each case, but the advantage always should be given a greater height than the greater weight.

2. Depreciation path should be minimal, but sufficient to create a percussive tension in the muscles.

Fig. 2. Repulsion from a jump in the deep

Experience of using the jump in depth for the development of jumping can make the following recommendations.

1. Jump in depth requires special preparation, which is expressed in the performance of a significant amount of jumping exercises and exercises with a barbell. Start at a low altitude, gradually bringing it to the optimum. It makes sense to initially perform repulsion up and down, and only after sufficient training only up.Good results when preparing to leap into the depths of the complex allows execution jumping exercises on the spot. Each exercise is performed in batches of 10 times with a rest between the series of 1.5-2 min. Fatigue or muscle pain, and no injuries healed before the end of a contraindication jump into the depths.

2. The optimal dose for the jump in depth (with an active repulsion up) should not exceed 4 series 10 times for well-trained athletes 3.2 episodes of 5-8 times less prepared to rest between series should be completed light jogging and relaxation exercises for 10 – 15 min.

3. Jumping into the depth in this volume should be performed once or twice a week in sessions on specific strength training. Such work may also include special strength exercises force the character to other muscle groups and general developmental exercises in a small volume. Well-trained athletes may include jumps in depth three times a week (2 series of 10-fold) at the end of technical training favored sport.

4. Jumping into the depths have a strong tonic effect on the nervous system, so they should perform. at least 3-4 days before training of a technical nature, and following them exercise is recommended to dedicate a general physical preparation with a small amount.

5. Main place of hops in depth in the annual cycle – in the second half of the preparatory period. However, in the competition period, they are an effective means to maintain the achieved level of force readiness. At this time, they should include every 10-14 days, but no later than 10 days before the competition.

The development of strength endurance muscle

Strength endurance is characterized locomotor activity, which requires long-term expression of muscle stress without reducing their operational efficiency. Strength endurance as well as strength and fast, has a number of forms depending on the nature of sport. The first thing to highlight the dynamic and static power of endurance. The dynamic strength endurance exercises typical of repeated and significant muscle stress at relatively low speeds, as well as exercises for the cyclic or acyclic nature, which need quick power. In the latter case we are talking about a specific endurance of relevance mainly to the ability of a relatively long time to perform a special operation of speed-strength and explosive nature without reducing its effectiveness. The static strength endurance is typical for activities related to long-term retention and limit subpredelnyh stress and moderate stress necessary mainly for conservation of specific postures (for example, shooting sports, skating, etc.).

Development of strength endurance inherent characteristics, and therefore the basic methodological training provision aimed at the development of general endurance. Hence the effect of training “on the strength endurance” is defined in general:

1) The size of the load

2) rate movements

3) the duration of the work and its character,

4) The intervals between training sessions,

5) The duration of the period of training,

6) the initial level of strength endurance.

In order to develop strength endurance is mainly used to re-work with a weight of 25-50% of maximum power at an average pace (60 to 120 times per minute). And when working with the same load and at the same pace of development of strength endurance performance would be higher if the work is performed until exhaustion (“to failure”), though more short-term work (60 ° / of the time of the original performance) gives quite good results (I . Egolinsky A., 1953 AV Korobkov, 1953 VD Monogarov, 1958 VM Dyachkov, 1961, etc.).

Strength endurance, as well as other qualitative characteristics of muscle activity is specific. However, the specificity of strength endurance is expressed to a lesser degree than, say, the specificity of speed, and ‘transfer’ it from one activity to another more. It is argued that in cases where the primary activity is the need to repeatedly overcome considerable resistance (more than 75-80% of the maximum strength), endurance, generally can not specifically train, limiting the development of a force (VM Zatsiorsky, 1966) . In the exercise 10 times a day for 5 weeks (holding 60% of the resistance maximum strength elbow flexors that “long as possible), the isometric endurance you grew by 84%, and the dynamic (flexion at the elbow with the weights 60% of maximum power at a pace 28 times per minute to as long as the rate will not be able to increase) by 93%. At the same time, the ability to perform repeated isometric tension (60% of maximum power, 5 sec. – Power, 2 sec. – Rest) “to failure increased by 219%. A similar experiment with 10 dynamic exercises performed with maximum resistance to daily for 5 weeks led to the teachings of both dynamic and static strength, but dynamic and static endurance remained unchanged not (I. Hansen, 1963). This suggests that the development of strength endurance is required divided by the amount of work.

It is established that an increase in strength endurance contributes to the improvement of special endurance in sports such as long-distance running, skiing and skating (A. Popov, J. Nabatnikova, 1972 V. Mikhailov, M . Pa 1976).However, it should be emphasized that the value of power load is different, when in some cases, lead quality is the overall endurance, while others – strength endurance. It is felt, though not confirmed by further work, that strength training (running with a sack on his shoulders the weight 25% of the weight of the subject, squeezing the bar, sit-ups, torso twists with a bar), not only do not help, but to some extent even prevent the development of endurance exercise the cyclical nature of Maisuradze, 1960). However, perhaps in this case, the increase in strength is associated with excessive muscle hypertrophy which was the byproduct of exercise, while increasing endurance and hypertrophy does not appear simultaneous and interconnected phenomena (G. Maison, A. Broeker, 1941; R. Me Mor-ins.1954).

The absence of a pronounced correlation between the strength and amount of muscle mass in representatives of sports where endurance is a leading quality, it is noted by several authors (AA Chistyakov, 1965; M. J. Nabatnikova, 1972).However, this relates mainly to the cyclical nature of sports (running on the middle distance, and speed skating | skiing). In other cases, such as a gymnast, between indicators of power and endurance of the relative strength noted positive linear relationship r = 0.77 (AA sorry, 1964). So where endurance is associated with the manifestation of a considerable force, a muscle hypertrophy does not affect negatively the outcome of such training.

General methodological position of strength endurance as mentioned earlier, are implemented in each case differently, depending on the principal sport. Thus, in the preparatory period of training exercises suitable skier with the weights up to 65% of the maximum weight in combination with simulations on the plain and on the rise, with the weights of 10-12 kg and the movement on roller skis (AA Chistyakov, 1965). In the runners at middle and long distance gives good results the lift 40 kg to the level of the head in the rate (8 – 10 times), push lots of weight 40-60 kg, jumping and weight of 82 kg squat (18-20 times), squats with 40 kg barbell “to failure” (EF Likhachev, T. P. Kovalchuk, 1963). Also recommended exercises with weights of 60-80% of maximum force during repeated many times, as well as hopping and running power (A. Popov, 1966). In order to develop strength endurance exercises are recommended skaters with large (80-85% of maximum) as well as medium and small weights. In the first case, the exercise is performed in several series at an average pace, 4-12 times in a single approach to the complete exhaustion, rest between the series of 2-4 min. In the second case – with a maximum speed of 15-25 times in one approach, in several series , with rest between 5-8 minutes. (V. Mikhailov, GM. Panov, 1975).

In rowing positive effect is given exercises with a barbell weight of 50-80% of the maximum – for men and 30-40% – for Women (ES Ulrich et al, 1966). There were also significant changes in strength endurance in women (up to 41% from baseline) when working with weights, lightweight (18-20 kg) with multiple ‘repeat (RS Chumakov, 1964). Moreover, these changes were significant (20%) than when working with weights heavier weight (35-50 kg), carried out in batches of 2-3, and as a combination of both methods (8%).

As the level of strength endurance necessary to increase the weight and complication of the number of movements with him. It is recommended, for example, a method of strength endurance of leg muscles in speed skaters, each week increasing the number of squats with a barbell weighing 20-30 kg (starting with 50 sit-ups in one approach, after 2-3 months their number was adjusted to 200-300); then increases the weight and complication of a new cycle of training, but with a smaller number of sit-ups’ (V. Mikhailov, M. Panov, 1975). In the development of appropriate strength endurance – and this always try to practice – to work under difficult conditions, but in motion close of specialized exercise. Used for this purpose, for example, in running c bag of sand or a special roller, which is (pulls a runner on the track (A. Popov, 1966), belts and vests at a gym, a special hydraulic brakes in rowing. Thus, in the latter case, Indicators strength endurance, measured by the number moving up on the bar, the number of curl ups and in number of push-rod from the chest for 30 seconds ..

Thus, the primary method for developing strength endurance should be considered as a method of multiple repetition of exercises with the weights of different weights. Weight weights determined from the dynamics inherent in the exercise of specialized. Where significant effort is required, use the best heavy weight in combination with a light weight or exercise, simulating the main mode of sports activity. Where the exercise of specialized associated with prolonged expression of moderate effort is advisable to work with light weights in the repeat series. -Up to fatigue and “to failure”.

In the ranks of sports where endurance is a leading quality work at moderate intensity strength training should not lead to an increase in muscle mass. If you need strength endurance, especially when it is necessary to overcome the | high resistance, a slight increase in muscle mass is valid.

Fig.3 Schematic diagram of the introduction of the training process of coaching with a higher effect

However, according to other force, acquired during 40 sessions, has not declined to the original level even after a year and after the cessation of exercise (I. Vasiliev, 1954; R. Me. Morris, E. Elkins, 1954) and increase in strength, achieved by 10 sessions elektrostimulyatsionnyh lasted for 5 months (VA Hvilon, 1974). It is noted that the acquired power longer saved in the case when its growth was accompanied by increases in muscle mass (De Lorme well. About. 1950; VA Hvolon, 1974).

Thus, although the material examined and provides insight into the most general trends of growth and preservation of muscle strength, but differs from the apparent inconsistency. It can be argued that the development of special methods of strength training requires a decision on a strictly scientific basis of the following problems: firstly, to study the effect of coaching that are used in one form or another sport, considering the caliber of athlete, and, secondly, to determine the sequence of rational , the relationship and continuity of training facilities in both annual and long-term periods of training. In other words, the joint efforts of academics and practitioners should focus on summarizing the quantitative content under the following schematic diagram of the organization of special strength training: the contribution of various training facilities (the symbol in the figure and,b , c) the development of leading motor power decreases As the sport performance, while at the same time, these funds are different in their effect and application of coaching each of them useful only in terms of the caliber of athlete. In other words, the growth of sports skill requires a certain sequence of administration of the training process taking into account the increase in their coaching and succession of effect – this is the main condition for the steady increase of the special performance of the body.

The concept of coaching effect of strength training

Research in recent years and many years of practical experience yielded a wealth of factual material. Which is constructed on the basis of modern methods of special strength training athletes. However, it is necessary. note that this material is still not generalized, “is analyzed and interpreted theoretically. And although modern athletes have achieved a high level of sports: skill, it does not give grounds to speak of an elaborate system of methodical preparation of the special power.They come to skill, in. largely due to the large amount of power concerns and the enormous amount of energy. A number of weaknesses in the organization of special strength training is punishable by selection and use of its funds.

Despite the apparent diversity, the range of special strength training is quite limited. In essence, the novice and expert athletes use the same means, the only difference in the amount and intensity of their performance. This is, firstly, leads to uniformity studies, and secondly, the body adapts to the customary stimulus and not respond to it by the adaptive mutations, which calculates the athlete. In this case skilled athletes spend much time on inefficient use of funds, adds nothing to the level of force readiness. Beginners as athletes, by contrast, uses the funds to which they are not ready yet, and thus create unwarranted premises for breach of an overload the body and the natural course of the process of becoming a sports skill.

. A major shortcoming in the organization and strength training is that athletes have a little account for the phenomenon of high-quality coaching specificity of the effect of strength training. So very often they are used means that the specificity of the impact of coaching is very little consistent demand! Imposed on the body under the main sporting activity. Typically, exercises are chosen simply “to force” and are developing character of society. At the other extreme, it should be noted clearly manifested in the recent tendency for the selection exercise the so-called “structural similarities” to the main exercise. This is in principle justified and proper requirement is sometimes brought to the point of absurdity, and athletes invent such elaborate exercises, which are even less effective than traditional general developmental. All this clearly indicates the lack of scientifically sound methodological system of special training, which should find its place as some general developmental and specialized strength training.

To develop such a system, you must first decide on the objective assessment of the effect of the power of coaching. Coaching is a measure of the effect of the impact of a facility or complex of the organism, expressed in quantity, quality and stability of its adaptive mutations. It is necessary to identify a number of specific indicators of the effect of coaching you need to consider how the selection of funds and the development of methodical system of special strength training.

First, you need to distinguish between urgent and coaching of delayed effect.One-stage reaction to the use of any means can be expressed in short-term improvement or deterioration in the current functional state of the athlete. In the methodological aspect of it, depending on the task at hand determines the pause rest before you perform the following exercise: it can be increased if needed recovery of the body, or optimally shortened when using the effect of overlapping traces events in the body. The long-term response of the body is reflected in the relatively stable its functional restructuring, which may be significant only if the effects of coaching were sufficient in scope.

Private and cumulative effects, respectively, characterize the result of effects on the body of one or more unidirectional in its action of qualitatively divergent or complex tools. In the first case, the adaptive adjustment of the body clearly reflect the qualitative specificity of the regime, which is typical of the means (drugs). In the second case, adaptive tuning are integrated, generic in nature. However, this is not simply the sum of the functional gains of the body, and a qualitatively new form of its motor capabilities that possess specific traits that are common used in training funds. Because the training process involves complex qualitative divergent in their specific means, the cumulative effect of coaching, in essence, the core product-training athlete, determining the level of his leadership abilities. Therefore, the ability to choose a different coaching direction of spectrum resources, which would provide the required cumulative training effect, depends largely on the success of training an athlete.

It should also keep in mind these specific indicators of the coaching effect of strength training as an absolute and relative strength, qualitative and quantitative characteristics, stable and temporary.

Extension

On the absolute power of coaching effect should talk to if necessary to evaluate the effectiveness of two or more means for, say, to choose the most effective of them. The relative strength of the effect of coaching is the same estimate of effectiveness, but taking into account the actual level of preparedness of a special athlete. Qualitative and quantitative characterization of the effect of coaching acts accordingly as the assessment of its specific expression and the magnitude of increase in the level of functional performance of an athlete. Finally, the persistent and temporary nature of the effect of coaching estimated duration of its preservation.

Deal with specific performance and some features of the power of coaching effects clearly demonstrate the difficulties faced by the coach when planning the content and focus of strength training athlete. And since a sufficiently broad basis for the selection of power tools according to these parameters and features in it, unfortunately, still very small, and the likelihood of success in achieving the desired level of the special force trained athletes is also very small. To fill this obvious gap, it is necessary, first, to pay serious attention to the objective assessment of the coaching effect of strength training available to the practice today and, secondly, to organize the scientific research that focuses on the development of theoretical assumptions and methodological decisions related to the implementation cumulative effect of combined use of power tools. Let’s face it, that in this respect has been done very, very little. However, some generalizations are possible already:

1. Coaching means any effect decreases as the level of the special physical fitness athlete, the more progress with this tool.

2. The means to ensure the optimum in strength coaching effect on the current functional status of an athlete.

3. Traces of previous work the effect of changing the coaching any means.

4. Coaching the effect of the complex is determined not only and not the sum of the stimuli as their combination, sequence and dividing their spacing.

5. The composition of the special strength training in general should include a set of specific stimuli, ensuring the formation required for the sport of power structures of preparedness in view of a particular level of sportsmanship athlete.

To develop a methodology for strength training is very important another question.

Coaching effect is the result of repeated and systematic repetition of the complex. The entire amount it contains specific effects on the body is understood as an athlete training load. The essential characteristics of the training load are the result of its effect (qualitative and quantitative assessment of the performance level of the special athlete), the composition or content (a complex of the instruments), the structure (the ratio of time and each other), volume (a measure of quantifying training work) and intensity (a measure of strength training work.)Further, the composition and structure, and the volume and intensity appropriate to consider as control parameters the training load, the net effect, as a task management function, and the ratio of the load to the achieved training effect – as a criterion of effectiveness of the training process. Hence the task of managing the training load is to achieve high training effect due to the rational organization and structure of the load at its optimum size and intensity.

Load leads to success, if the funds constituting it have enough coaching effect, ie, able to induce the specific adaptive response. Of particular significance is the highest qualification for the athletes, since the means and methods they have used in previous stages of preparation, no longer able to provide the necessary for their further growth coaching effect. Therefore the search for high-performance tools and methods of special strength training has always been and is in the center of attention in this country and abroad. . Recently, the practice introduced in isometric isokinetic exercises; “attack” method of developing explosive muscle strength, the method of electrical stimulation, etc. And although not all are sufficiently studied and have more elaborate methods of application, yet they bring tangible success confirming thereby the fruitfulness and promising research in this direction.

In recent years, the workload has increased significantly. But we can not accept a situation where an increase in training work is seen as the only or, at best, most affordable opportunity to improve the effectiveness of training athletes.

Elementary logic and experience strongly suggest that, in principle, a quantitative measure of work can not compensate for the low effect of the means of coaching. At the same time, it is indisputable that the presence of highly specialized tools, rationally organized in the framework of a phase or cycle training, can achieve high levels of specific performance at a much lower volume training work and in a shorter time. However, it should be emphasized that the role of the volume of training as a condition of raising a special performance in a number of sports (mainly cyclical nature) and at certain stages of the preparation is not questioned.In order not to create confusion in assessing the role of the caseload, it should be divided into two main tasks that it solves in the training process. The first involves the creation of a functional framework for the further development of specific performance athlete, the second – with higher levels of its special fitness, mainly in terms of endurance. And if the first task is beyond doubt the value of a universal methodological principle, the second is valid only for individual sports. Added to this is that the volume of training work is an important condition for success of technical training athlete. In addition, there is evidence of a direct relationship between volume load and the duration of conservation achieved training effect.

In contrast to the volume of training load rational structure it is important in any sport. From experience we know that no means and no special training method may not be universal or absolute efficiency. Each of them can (and should) take precedence at any given stage of training, depending on the specifics of motor sport, the caliber of athlete, the nature of previous training load, the specific objectives of this phase of training, etc. However, the study (N . Verkhoshansky V., 1966, 1970, V. Tatiana, 1974 AV Khodykin, 1975) have convincingly shown that if we talk about the absolute effect of special strength training, then at a certain system of various means and methods, it is much higher , both in its qualitative and quantitative terms, than in the separate, unordered in time to use them, and is achieved with less training load.

It should be noted one more point. If the means employed do not have enough coaching effect, the factor that can stimulate further growth of specific performance, it is not so much the volume of training work, how many of specialized exercise, and only if it is performed in a workout at the record for the athlete’s performance. In this connection it must be emphasized that the implementation of specialized training in an exercise in full force and effect (“on effect”) should be regarded as a progressive trend in the method of preparation of elite athletes.However, the construction of this special instructional techniques in the main methodological idea of defining a strategy to prepare athletes also can not be considered correct. This would mean not only the rejection of those principles of good building practice, which developed during the evolution of its methodology, but also a return to the primitive original ideas, with which it began.

Thus, the problem of money in the theory and methodology of sports training is far from exhausted, and the tendency to increase the training load, which is characteristic for the present time, should not detract from its value and divert the attention of specialists from its profound study.

If we now attempt to present a logical sequence to be followed by a practical problem solving techniques increase the efficiency of special strength training, and the choice of strategies needed to do scientific research, it falls into the following concept: mode – tools – techniques – system – the volume. From the scheme that funds the special strength training should be selected on the basis of objective quantitative representations of the motor specificity of the sport and be in keeping with her on the operating mode of the organism. The main criterion for this – a guarantee of their coaching effect for a given level of the special performance of the body. The next step is the definition of an adequate method, ie, how to use the funds on the basis again of the specific motor mode inherent in the sport, as well as the caliber of athlete, the tasks of the current phase of training, etc. A very promising for improving the methods of the special- strength training athletes is the realization of the principle of systemic use of funds based on the problem of obtaining the required cumulative training effect. And finally, as the last condition for achieving the necessary level of preparedness of the special power serves a special volume of work, the optimal value of which should reflect the stage of preparation and ongoing challenges athletes, calendar events, the degree of intensity of load.

The scheme emphasizes that count on seizing the opportunity of a load parameter is advisable only after exhausting the possibilities of the previous parameter. For example, not using all opportunities to increase the effect of individual coaching of strength training and regular use is not reasonable to follow the path of increasing load. True, the implementation of this provision requires a certain courage from the experts, because it requires significant research efforts. And as to increase the training work easier and simpler than finding a truly effective means of special training, this way very easily accepted practice.

PRINCIPLES OF STIMULATION Neuromuscular VOLTAGE FOR THE DEVELOPMENT OF POWER

External force developed by muscles occurs primarily as a result of volitional effort. However, under normal conditions of life voltage, caused by an effort of will, has certain limits. To increase the external force of the muscles, they need to stimulate the outside, for example by mechanical stimulation. Arising in this afferent impulses in the signal ts.n.s. the degree of external influence (for example, moved by the resistance) and cause the appropriate muscles. More than at the optimum power and intensity of external stimulus, the stronger effector impulses of muscles, the more external work. Thus, afferent impulses in the neuromotor mechanisms that movement plays an important role for qualitative and quantitative characteristics exhibited by human muscle power. Therefore, stimulation of muscle tension to develop strength becomes critical.

- So, in all cases, the working voltage is determined by an effort of the muscles and the external mechanical cause. Depending on the predominant role of one or the other, there are three main types of stimulation work best:

- Stimulation of the weights, when the muscle tension caused by an effort of will, and the resistance increases and moved by impulses regulate the effector muscles;

- Stimulation of the kinetic energy of the fall training shell (body), when the effort of the acts mainly as a component of the propulsion system problem to be solved;

- Stimulation mainly an effort of (additional mechanical stimulation from the outside is missing or limited).

In the first two cases there is a dynamic muscle work, in the third – the isometric ..The growth stimulatory effect is carried out in the first instance by increasing the rate of pre-fall body or goods, in the third – by mobilizing resources, strong-willed person. It should be emphasized that if the first effort of the event plays a significant role in the magnitude of the effector muscle impulses in the second, his influence is negligible. Mainly mechanical cause of damping-tormozyasche muscles. in this case leads to effector impulses rather protective than a purposeful order. Therefore, this can cause involuntary stimulation of the emergency mobilization of functional reserves of the underlying neuromuscular system, which is impossible where there rely on force of will.

As already mentioned, is now in intensive. ‘”Claim of the original highly effective means of special strength training. For example, our scientists found that the muscle contraction caused by an electric current, a training stimulus is appropriate, ensuring effective development of muscle strength (YM Kots , 1971 YM Kots, VA Hvilon, 1971 VA Hvilon, 1974). The use of electrical stimulation in the preparation of highly skilled athletes (mainly in the speed and power sports) has identified a number of high efficiency and advantages of this method of force, although it can not be considered absolute. It should have a definite place in the annual training cycle, used in combination with other methods of muscle strength and mainly in the preparation of elite athletes. But to dwell on it in detail here would not be advisable because the methodological foundations of electrical stimulation of the muscles are not yet available, its use may still only under appropriate conditions and requires skilled care.

Burdening

In principle, the larger cargo elevator, the more stress they develop. The latter is achieved by increasing the stimulation of effector and inclusion in the work of more functional elements of the muscles. The effectiveness of weight bearing forces through the movement was shown as early as 500 BC. Oe. legendary Milo of Croton. According to legend, he made tremendous strength gains so that each day wore on the shoulders of a young bull. As the bull grew and grew and the strength of Milo.

Nowadays, the idea is embodied in a method of Milo progressively increasing resistance, which was proposed by De Lormom (th. De Lorme, 1945, 1946; Th. De Lorme, A. Watkins, 1948, 1951; Th. De Lorme ao, 1952). The essence of method consists in the development of force by repeatedly lifting the load, the weight of which gradually increases in a single session and from session to engage with increasing force.

However, when the required display of great strength, burdening it was natural and unquestioned means of training, then, where the decisive role played fast motion, it was used very cautiously at first. True, some authors reported that strength training with burdening opportunities to improve results in high-speed nature of the exercise (GA Dyupperon, 1926-A. Lyubimov, D., 1927, A. Currie, 1937; Markov DP, 1938 , H, G. Ozolin, 1939 E. Chui, 1950; W. Gullwer, 1955; D. Pennybaker, 1961). However, it took a long experimental and practical test, while this assumption was confirmed. In our time, if the application of weight training for speed of movement is also under discussion, it was only due to the weight of complication, the nature of execution of movements, their rates, reps, etc.

When using the weights to stimulate muscle tension, consider the following terms and conditions. First of all, strength in exercises with weights can be manifested in the form of maximum stress or the maximum rate of reduction in the working muscles. Hence to speak of the self-force exercises, in which power is manifested mainly by increasing the weight of transported cargo, and speed-strength exercise, in which the manifestation of the power associated with an increased speed of movement (VS Farfel, 1940). In the first case, you should strive to work with the largest possible weights, in the second – the use of weights, the optimal value is determined by the desired speed.

It should be emphasized that the mode of operation when the power of the body (mostly slow) exercises and speed and power (which is characterized by fast movements) differ considerably as to the physiological mechanism and the nature of utilization of energy resources. It is believed that for quick, explosive movements require sufficient mobility of the basic nervous processes in the high concentration of them in time, when the same slow movements of the main role of the nervous system is to create a sufficiently strong excitation center and keep it for a relatively long time (in . L. Fedorov, 1957).

In the interest of further discussion should elaborate on the dynamic characteristics of movement with maximum effort due to the size of the roaming mode of operation and weight bearing muscles.

With the increase in weight liftable lifter bar does, of course, a great job.However, its capacity varies with neodnonapravlenno. She said. First increases and after weight rod will exceed 66% of the maximum, begins to fall (GB Chikvadze, 1961). A similar pattern can be observed when jumping with a barbell on your shoulders (Figure 4). With the increase in weight of the projectile increases the maximum value of the dynamic force in the rapid increase in the duration of the movement, mainly due to the phase of active repulsion. Maximum power is achieved with a weight equal to 30-40% of maximum, and the coefficient of reactivity – a weight equal to 30-33% of maximum.

               

The increase in the values of the power coefficient of reactivity and increasing travel times can be explained by the additional potential stress accumulated in the muscles due to absorption of the kinetic energy of the body and shell in the phase of depreciation.

This conclusion is evidenced observing the characteristics of motion, in which increasing charges (20, 40, 60, 80% of the maximum) was raised by straightening his legs in a sitting position with the initial angle at the knee of the 110th, that is, only when recovering from the muscles (Fig. 5). The graphs show that with increasing complication of maximum dynamic force and the movement grow in the same way as it had been jumping with a barbell on your shoulders, but there is no excess capacity in this case, voltage leads to a progressive reduction in the power of motion.

Working on the effect of motion with resistance training is influenced by other factors. Change the value of transported goods, mode of muscle, speed and rate of movement, as well as the number of repetitions in one approach and the length of the pause between them substantially change the nature of biomechanical movements, therefore, the effect of coaching work in general. Therefore, in each case, choosing one or another condition with weights, you must proceed from the specific nature of the manifestations of specialized forces in the exercise.

Added to this is that the weight of weights, the speed of his movements and duration of working with him in some way affect the composition of the muscles involved in ensuring the movement, and coordination of their activities and time out of work. With multiple re-lifts the most stable feature of the coordination structure of muscle activity is included in the sequence of operation of the major performing this movement of the muscles. When lifting weights 60% of the maximum consistency in the inclusion of muscle work during the experiment was observed in all athletes in 82% of cases. When lifting weights 80% of the maximum degree of stereotypy was less worn individual character and was higher in trained athletes.Due to fatigue the muscle coordination structure of the disturbed (VG Pakhomov, 1967).

In the process of re-work of the working muscles can be changed (AM Lazarev, 1966, IM Kozlov, 1966). May be reduced (Yu Moykin, 1964) or increase (VS Averyanov, 1963), the number of muscle groups involved in providing traffic. In the movements performed with little effort or with a low rate, most of the work take on the muscles of the distal parts of the body (KS Tochilov, 1946; SA Kosilov, 1948; MI Vinogradov, 1951). For movements associated with overcoming significant resistance or performed with great speed, characteristic of switching activity in the muscles of the proximal members.

Thus, factors which were discussed, are extremely important as to affect both the working effect of movement, and the specificity coached force. Therefore, the selection of strength training with weights, these factors should be considered according to the specific characteristics of sport.

The next feature of the exercises with weights, you should keep in mind is related to the initial moment of development efforts. For example, in squats, or jumping with a barbell on your shoulders in the original position, ie, before the start of the active working effort, the muscles of the legs and torso are already developing a voltage equal to the weight held by the projectile. At the same time in the snatch or clean and jerk the bar the main working force, indicating the acceleration of the projectile, developed almost from scratch. Thus, we can distinguish two groups of exercises with weights: an exercise in which the operating force develops after prior muscle tension, equal weight of the projectile, and exercises in which the operating force is developing from scratch, without a substantial pre-tension in the muscles.

The principal difference between these groups of exercises which are first drawn attention is the fact that in the first group exercise training has no significant effect on the processes associated with chemical and physical transformations in the muscles in the chain excitation-voltage. Therefore, depending on the applied weights are created conditions mainly for development of the absolute muscle strength or speed of their work to reduce, but not the speed of their transition to active state. The conditions of the muscles in the second set contain both an opportunity to develop dynamic strength, speed, movement, and, most importantly, starting strength of the muscles. It is easy to see that consideration of the situation, not just a nuance of biodynamics movement. It is essential for improving methods of strength training.

Finally, under the terms of the force necessary to distinguish an exercise in which the force is directed against the weight of the load, and exercises in which the force is directed against the inertia of the load. In the first case, for example when lifting weights, labor movement is numerically equal to F = m (a + g), ie by the mass of the cargo and the acceleration of free fall. In the second case, the force of motion is F = na, ie, depends only on the inert resistance of cargo being moved with a certain acceleration. Such conditions are typical in principle, for example, for throwing (pushing) the projectile, the repulsion of the blocks in sprinting, hitting in the box, ie for those cases where the force acts perpendicular to the direction of gravity moved by.

The difference in the biomechanics of movement in these cases is quite significant. The first thrust of the muscles first reaches the weight of weights (ie, essentially developed under isometric conditions), and then exceeds it (begins to move), giving the projectile acceleration, and the greater, the greater its excess over the weight of the projectile. Pre-tension of the muscles in an isometric mode causes a larger gradient of the accelerating force. In the second case, if we ignore friction and resistance of the medium, the motion moved by the principle of starting with the smallest values of the external force. Further changes in the last full speed due to muscle contraction or, more precisely, the ability of muscles to “catch up” outgoing cargo, showing both maximum power and speed of contraction. In other words, the higher the ability of muscles to reduce the speed, the more strength they can muster. Consequently, the conditions under which the force is directed against the muscle weight of cargo, mainly stimulate the power components of the motion, and the conditions under which the muscle power is directed against the forces of inertia load, to a greater extent stimulate the rate of muscle contraction.

End

Thus, in the second case it is easy to see possibilities for overcoming the dialectical contradiction between the weight and complication rate of muscle contraction. Unfortunately, the conditions appropriate to the work of muscles against the inertia of the cargo, yet were not used in the practice of athletic training, due to the need for special equipment. However, the desire to streamline the procedures of special strength training will make in the end seriously think about it. Practically there are two possible design solutions: an application of force (ie, repulsion) to the horizontal rolling (rolling) or suspended (by the principle of the pendulum) the goods or spinning flywheel (Fig. 49). In the first decision speed of muscle contraction can vary the weight load, the second – changing the moment of inertia of rotation of the flywheel.

Work with the weights should be viewed as a special case which is widely used in the practice of methodological difficulties taking deliberate movement to the development of certain qualitative characteristics of the motor abilities. As a means of movement difficulties are often used rubber shock absorbers (bandages, tubes, strands), although the nature of the manifestation of the efforts due to elastic properties of rubber, limits the scope of this remedy. Therefore, to start the development of force in the movement of ballistic and explosive use of rubber is impractical. The situation is different when it comes to developing strength endurance. In this case we can choose the length and elasticity of rubber, so that its resistance is only slightly changed within the working range of motion. In this technique are, for example, swimmers to develop strength endurance in grebkovyh movements (Fig. 50).

Methods difficulties movements are extremely diverse. In each case, they are determined by the performance of motion and solve mainly two problems: the stimulation of muscles and traction creating the effect of relief in the transition to the natural conditions of motion (for example, pushing the nucleus after the normal weighted impression it easy). The movement can be difficult due to small weights, slightly increasing the weight of the body as a whole or its individual units. In practice this is solved by means of belts, vests, cuffs, sand bags, shoes, etc. The effect of difficulty is also achieved when running uphill in deep snow or water, and worsening of the boat with hydraulic brakes, etc.

Summing up the consideration of the principle of stimulating the neuromuscular system with weights and on the basis of the facts presented in previous chapters, should be formulated on the face of orthodox opinion. Exercise with weights can not be an adequate tool for the development of speed of movement (if we talk about speed or movement neotyagoschennogo movement against a relatively small external resistance), especially for highly skilled athletes. A careful analysis of experimental and empirical evidence suggests that

Fig. 49. Unwinding of the flywheel due to forearm flexion

increase in the rate of movement through the exercises with weights, ie, due to the absolute strength of muscles, characterized mainly for novice athletes. And it is quite true, because the increase in muscle strength on a purely physical basis contributes to a more rapid implementation of the movement. However, this factor very soon exhausts itself and turns from positive to negative, for exercises with the weights not only help improve the physiological mechanisms responsible for the implementation of fast motion, but detrimental effect on them.

Speaking of speed and power with the explosive nature of the movements of the efforts of coping with a significant external resistance, there is an exercise with weights, of course, useful, “but only if they are executed in a particular, specific for the operation of specialized exercises muscles with a reasonable amount and regularity of certain phases of training.

3.2.2. Kinetic energy

Imagine that the training projectile, say the bar has some speed, resulting, for example. a fall from a height, and the problem of an athlete is to first active effort to stop her fall, and then quickly push in the opposite direction, ie upwards (Fig. 51). In these conditions the average total value of the working muscle traction develops during inferior

Fig. 51. Repulsion bar after falling from some height it

Fig. 52. Dynamics of development efforts in different variants of a jump up: jumping from a low squat (1), normal jump to the amortization (2), after jumping from a height in the depth of 0.4 m (3). The height of rise, respectively, equal to 0,67, 0,74 rf 0,80 m. On the vertical axis – the weight of the test and then mortiziruyuschey with strong repulsive work, ie we have:

The principle in the sense of muscle dynamics feature of this movement lies in the fact that the depreciation phase transforms the kinetic energy of a projectile in a potential tension in the muscles, which is then used as an additive in the repulsive force work. In principle, the magnitude of this potential is equal to the kinetic energy of the projectile at the end of his fall (depending on weight and height of fall), and the absolute traction force of muscles, growing at the time of switching from inferior work to overcome, will be greater, less depreciation and the deceleration path. Naturally, the conditions considered correspond to the occasion when the action in the whole of its propulsion system mainly focused on the fastest projectile repulsion immediately after braking. Thus, we are talking about completely different from the traditional principle of stimulation of muscle tension, where as an external mechanical stimulus is not so much the weight of weights (and its inert resistance) as the energy stored in the last free fall.

If we turn to the dynamics of the muscles, for example, with different types of repulsion up two feet from the maximum force (Fig. 52), it is easy to see significant advantages of this method of stimulation of muscle tension. First, it provides a very rapid development of high dynamic forces. Second, the magnitude of this peak is much higher than in other cases. Thirdly (and this should be emphasized), the large value of maximum force is achieved without any additional complication. Fourth, the shift from muscle to the inferior work overcomes much faster than in other cases. And finally, the fifth, the significant potential of muscle tension accumulated in the phase of depreciation, and no additional complication of the body provide a more powerful muscles work in repulsion phase and high speed of contraction, as judged by high altitude take-off after the body repulsion.

Thus, the stimulation of muscle tension by absorbing the energy of falling bodies or athlete training projectile can provide a significant amount of force (which is impossible with other methods of mechanical stimulation) without burdening or with low weight and complication, not only without slowing down the speed of muscle contraction, but even with the increase compared to its usual conditions. It is easy to see there is still considerable opportunities for overcoming the fatal contradiction between the external impedance and velocity than seen earlier when the strength of muscles acting against the force of inertia overcome by weights.

The first experimental steps in the study of the principle features of muscle stimulation revealed his exceptional performance for the development of explosive strength, and its mainly a component as a starting strength of the muscles. There are limits to the development of the home forces, due to the ability of man to some extent the concentration of volitional effort, and therefore the process of training of this force is very slow. Require special, stressful conditions, the stimulus of such a force that is able to provide appropriate adaptive response of the neuromuscular system. However, usually common in the practice of strength training with weights does not meet these requirements, if only because that element is the inclusion of muscle in an active state (ie, directed influence on the phase of the development effort from scratch) in the majority of them are missing.

However, some research suggests that such conditions could occur if, for example, abruptly jerks to stretch tight muscles (R. Ramsey, 1944; A. Hill, 1955; A. Tweit well. About., 1963) what actually happens in the moment of braking the fall of the body or shell. It should be emphasized that the vast and instantly developed by muscle tension in this case is the result of an emergency mobilization of resources hidden motor motor system – it provides an environment for focused development starting strength and explosive capabilities of muscles.

Thus, we are talking about a specific operation, which no one exercises with weights can not imitate. Indeed, while stimulating muscle activity due to the complication of the movement in the working part of it slowing down, as well as switching speed of the muscles of inferior work to overcome. If you are using the same energy to mechanical stimulation of the pre-fall or projectile body muscles are in such an environment in which they have to first develop a significant voltage potential, and then use it to overcome the inertia of the relatively small weights, quickly switched to the emerging work and demonstrating a high level of speed reduction.

The kinetic energy (Wfe ==-”"-) determined, as is known, body weight and height of its fall. So in the interest of teaching is important to know how the energy of the stimulating effect of a change of both. To do this in the laboratory on a specially designed experimental stand-off height was measured with a cargo that the subject pushed a hand after the fall prior to a certain height (from 0.5 to 3 meters). The kinetic energy used for muscle stimulation,

 

Fig. 53. Changing the height of the take-off (As) of different weight load (P) while pushing it after falling from different heights (hi) and coefficient of reactivity (R}, depending on the kinetic energy of the falling weight (Wk) varied as the weight (3.3, 6, 6, 9.9, 13.6% of the maximal isometric strength) and drop height. The experiment showed that the increase in kinetic energy due to the weight of the load reduces the height of its take-off and increase due to the height of the fall of cargo – an increase the height of his departure. A similar pattern was observed in the study of reactive capacity of the muscles (Fig. 53). examination of trends in general and characteristic movements performed under different conditions, though there they have their own characteristics (Fig. 54 and 55). From these examples it follows that the increase in kinetic energy due to the weight of the load is clearly disadvantageous, is therefore advisable to examine in more detail changes in the characteristics of repulsion with increasing height in case the jump in depth (see Fig. 55), especially since it has immediate practical importance for the development of jumping. And so , the value of maximum force grows to a height of 1.5 m and then decreases sharply, and the movement in this first change is insignificant, then increases sharply. The maximum capacity of the reactivity and correspond to a height of 0.75 m. Thus, the optimal range for the depth jump stimulation of muscle activity in the range 0,75-1,15 m, and at first his work is characterized by the highest power of the muscles, but in the end – the highest peak of the dynamic forces. These data formed the basis of their time in the recommendations for the jump in depth for qualified divers (V. Verkhoshansky, 1963, 1964, 1966

Fig. 54. Characteristics of repulsion after jumping into the depths of non-weight bearing (P) and with the weights 10, 20, 30, 40 kg;

<- Time, ha – take-off height, P – average total force, R – coefficient of reactivity

Fig. 11. Characteristics of repulsion after a jump in the depth gradually increases with height (ft);

( t – time, P m ax – the maximum force, N – power operation, R – coefficient of reactivity )

Apparently, it is noteworthy that a further increase in the depth jump significantly alter the dynamics of the repulsion. Time support is growing rapidly, mainly due to lengthening of the time switch muscles from inferior work to overcome. The value of maximum dynamic effort and speed of muscle contraction to stabilize. There is a clear separation of the repulsion of two actions – depreciation, in which kinetic energy is absorbed the fall, and the actual repulsion. Depreciation is characterized by an increase in the depth of the squat, but the actual repulsion – a constant speed of muscle contraction.

Thus, the effect of muscle stimulation by absorbing the kinetic energy of the fall can be successfully used only in certain circumstances, taking into account the optimum values vyty fall and the body weight or shell, as well as in the case if the action is generally focused primarily on rapid repulsion. However, the conditions of the neuromuscular system at the time of the fall of depreciation of the body with a significant height can be independently driving value. Instant development while improving voltage capable, more muscle to a rapid transition to an active state, in any case, experience shows that the harm of speed-strength preparation and the support unit that does not work. Although in order to seriously talk about some practical advice in this regard requires further investigation.

Thus, stimulation of the muscles due to absorption of energy falling body or shell is a very effective instructional techniques. It is based on the ability of muscles to a more powerful after a preliminary reduction of sharp shock stretch. Nature published the mechanism for a person to come out victorious against the forces of inertia of the body in extreme situations. It remains only to use it well, etc. in sports practice.

Pre-stretching of the muscles takes place in a variety of strength training with weights, such as squats, or jumping with a barbell so your shoulders. However, it is not as intense as in the prior braking speed of free fall, which is a sharp percussive nature. Therefore, the method of muscle stimulation by absorbing kinetic energy of the fall and was named the shock (Yu Verkhoshansky, 1966, 1968). Our researchers (1958-1976) made the first steps in learning and execution of this method. A number of subsequent studies (VV Kuznetsov, 1966 VN Papysheva, 1966; VI Chuditstsr 1966 LY Chereshneva, 1967, VG Semenov, 1967, in, m} ‘ Savin, 1974; V. Tatiana, 1974 AV Khodykin, 19? 5) confirmed the efficacy of this method and gave some stuff to use it. However, there is still much work in the laboratory and in vivo practice, he shall shave off before he exhaustive completeness.

3,2.3. Willpower

There may be occasions when external factors are indispensable manifestation of muscle strength, but are not essential for its size. It is an isometric tension, whose magnitude is determined primarily by an effort of will, and are widely used to develop strength. The idea of this exercise is to cause stress muscle groups coached by the force of traction to a fixed object and maintain the tension for some time. The length of the muscle does not change, but their thrust force remains relatively constant.

In sports, isometric exercises are widely used in the mid-50′s abroad as a result of the search cost, yet effective methods of strength development. T. Hettinger and E. Muller (1953, 1955) found that a daily stress in the 2 \ 3 of a maximum of 6 seconds. for a period of 10 weeks gives strength gain of about 5% per week; X.Clark and others (1954) found that the static force continued to increase even after 4-week exercise program to ergograph.

The successes achieved by the application of the isometric exercise caused a chain reaction studies. Naturally, the goal of many of them linked to the question: what is still more effective, isometric or dynamic exercise? Such studies have yielded rather conflicting data (detailed survey and analysis work, see V. Verkhoshansky, 1970). However, the general conclusion that emerges from the analysis of factual material, is as follows: an isometric exercise may be more effective than a dynamic, in the case of specialized exercise requires large quantities traction. If, however, requires a high speed, the isometric exercise is less effective. Studies show that one must be cautious in such a division of coaching the effect of dynamic and static exercises. The fact is that if isometric exercise is recommended to slow growth and relatively prolonged retention of muscle tension, as in this sense entered into an isometric exercise, aimed at developing a long retention of absolute power voltage requires a corresponding expenditure of energy, which stimulate adequate adaptive changes in the neuro- muscular system, determine its power capacity. Moreover, these shifts may be more significant than short-term stresses the dynamic character. Taking into account that some authors found no significant difference in the growth of the forces using the stress of varying intensity, it is obvious that the main significance of the role of the coaching factor is not so much the magnitude of isometric tension, as its duration.

~ However, if you perform isometric exercises with an emphasis on speed of development efforts, they can be just as effective for improving exercise capacity of the explosive power than dynamic. The slope of the force – time (see Fig. 29) and greater than the dynamic force, maximum force serve as the basis for this assertion. It is hardly to distinguish between isometric and dynamic exercise, as it were, in general, the more that work the muscles when lifting large burdening very close to the isometric tension, and with appropriate propulsion system in an isometric exercise may be even more explosive power than the dynamic mode.

In this regard, it makes sense to distinguish between an isometric exercise, which has the task of development of absolute strength, and isometric exercise designed to develop explosive strength, and use mainly one or the other according to circumstances. However, this still requires experimental confirmation. In any case, ignore the isometric mode of force should not be, and negative remarks about this method, which can be found in the methodological literature, too premature.

It must be borne in mind the following benefits of isometric exercise, at which point its supporters.

1. The widespread availability of isometric exercises, simple equipment.

2. Ability to work locally to any group of muscles at the required angle in the joint.The fact is that during the dynamic display of the maximum force at the required angle in the joint can be achieved, as a rule, only a fraction of a second. In some cases this is impossible, since the inertial motion immediately after the projectile carries the condition in which muscle tension would give the greatest effect. During isometric exercises can accurately record this angle in the joint.

3. Greater productivity training, given the elapsed time on it. Each 6-second isometric tension in its effect is equal to many tens of dynamical reduction ballistic type, in which the maximum force has a duration of not more than 0.1 seconds.Practically, this means that the 10-minute performance of isometric tension in a specially-chosen exercises will replace the tedious hours of training with weights.

4. Slight increase in muscle mass, increased body weight compared with the dynamic force work, especially the nature of regimes.

5. Much less time and energy than the dynamic resistance training, the ability to maintain a high level of speed-strength during the critical event.

6. More opportunities than in the dynamic mode, the visual and kinaesthetic remember the desired position. This makes the isometric method particularly valuable for teaching and correcting mistakes.

Isometric training in case of intensive exercise has the following drawbacks: fatigue of the nervous system and adverse effects on the cardiovascular system, reducing the coordination abilities and speed movements, deterioration of the elastic properties of muscles. However, with proper, regular breathing, alternating work and rest, filling the pauses of relaxation exercises, duration, rate of 6 sec.(Some authors recommend 10 seconds.) Isometric workout harmful effects are excluded.

The following are recommended ways to perform isometric exercises to develop absolute strength of the muscles:

1. Voltage, with an emphasis in solid fixed pre-| | | et1 or the resistance of the partner. The disadvantage of this type of exercise is that the voltage increases during exercise, can only be determined subjectively.

2. Voltage using movable weights that are raised and maintained as long as necessary. A variant of this method – the intermediate voltage when the load moved slowly along the wide amplitude of working with the stops. This allows you to “work through” muscle throughout the amplitude of I with increasing load to judge the growing strength.

3. The voltage from the pre-lift cargo on the way to the limiter (the method of Hoffmann). This method has a short first dynamic phase, which gives the athlete an idea of the magnitude of stress. You can pick up a few times in between load limiters, and only by making the last climb, go to the isometric tension necessary duration.

4) voltage using a dynamometer or other resistance, which makes it possible to control the force of muscular tension.

In all cases, you must: 1) the gradual development of the force applied to an immovable object 2) to withstand a maximum voltage of no more than 6 seconds. 3) limit the duration of isometric exercise 10 minutes to complete four training exercises to stretch

Added to this is that if the task is the development of explosive strength, the isometric tension should increase with the maximum possible speed to a value of 70-80% of maximum.

Isometric exercises can be extreme. varied depending on the tasks that are solved with their help. Recommend exercises for every occasion possible. The athlete, who know the basic techniques of isometric exercise, showing some ingenuity, knowledge-based principle of dynamic compliance in a position to pick up the required exercise.

3.2.4. Some additions

I have already mentioned that the interest in studying the peculiarities of the muscles in a sport activity associated with the definition of such regimes, which in the performance of specialized exercises would provide the most complete utilization of the real engine-building athlete, but in practice would give the effect of high specific strength training. In this case investigations are carried out mainly in two directions. The problem of one-detection based on a comparative experiment the most effective treatment. The task of the second to identify the most effective combination of different modes of muscle or combined in one exercise, or used in an integrated way within a given period of time.

It should be emphasized, however, that studies of this kind are few and still have a number of weaknesses. First, they are held mainly at the low skill athletes, and secondly, in many cases different bias (in the sense that preference is given to the known regime, which by virtue of the prevailing situation claim the role of “fashion”, so it was, for example with an isometric and then yielding to treatment).

So, to say anything definitive about the effectiveness (more so in an absolute sense) of various modes and combinations thereof, is premature. You can only very approximately represented the state of the problem and make the most tentative conclusions.

Of the “new”, so to speak, operation of the muscles used to develop the strength necessary to dwell on two things: an isokinetic and static-dynamic.

Isokinetic muscle strength of the method widely used in the late 60s and early 70s, especially in the U.S.. The method consists in the fact that with the help of special equipment, the external resistance to the motion automatically changes, limiting its speed and allowing the maximum load on the muscles throughout the working amplitude. In other words, do not set the value of resistance, as in the exercises with weights, and speed of movement. With increasing speed increases the external resistance.

In the isokinetic method resistance is a function of the force. Isokinetic simulator speed slows to the point that the athlete could be used to complete a working voltage range of motion. And the design allows very different amounts of “force pressing the finger to a few hundred pounds. Sportsman making the maximum effort, and automatically varies the resistance. Since muscle force and performance changes during the implementation of a particular movement, the resistance automatically adjusts to the ability of the muscles at each point in the working of the amplitude. Isokinetic apparatus provides a constant muscle okolomaksimalnuyu load at each repetition of exercise, regardless of what it is on the account. Thus, the resistance of adapting the simulator directly correlated with specific serviceability muscular athlete.

The main advantage of the isokinetic method over the other, according to one of the pioneers and popularizers of its strategic use in the training of athletes Kounsilmen James (1971, 1972), lies in the fact that this method causes the muscles to work all the time with maximum effort, and the rooted strength is large and faster, even in athletes with high levels of force readiness. Authoritative statements of the trainer, even if they do a discount on advertising character, merit, especially as they are confirmed by numerous studies have been quite foreign experts (D. Chu, G. Smith, 1971; I. Rosentswieg, M. Hinson, 1972; M. Hinson, I. Rosentswieg, 1972; I. Wil-son, 1973). The results of these studies suggest the following advantages of the method of isokinetic muscle strength:

1. Isokinetic trainer adapts to the capabilities of the athlete in the entire range of motion (rather than the athlete adapts to the metered resistance). Thanks to this little athlete can do more of what he is capable of when data conditions. The simulator automatically adapts to the fatigued muscle or pain, as well as an increase in strength as the workout. Thus preventing the possibility of injury.

2.When isokinetic exercises no need to warm up, which is used when doing weight training, and an athlete in five minutes can spend a very good workout. Despite the fact that athletes who train in the same group (team) have a different force, there is no need to adapt to the simulator every athlete than the saving of time.

3. Using the resistance automatically adjusts to the effort displayed by, you can achieve more power with fewer repeated exercise, since each repetition of “load” the muscle throughout the range of motion.

4. During exercise an athlete can see the result, shown at a special dial or as a graphical curve (which is available in some designs of isokinetic training simulators), and thus has the ability to compete with itself or with other athletes.

Number of studies on the comparative assessment of the effectiveness of force in isometric, dynamic and isokinetic muscle modes (N. G. Thistle as well. About. 1967; I. Rosentswieg, MH Hin-son, 1972), in particular, it was found that isokinetic mode is characterized by higher electrical activity of muscles, the best indicators of growth, retention and loss of muscle strength. Isokinetic method provides more significant results in the increase of muscle strength and in a shorter period, as well as significantly reduce the time spent on strength training. In addition, it provides the necessary qualitative specificity coached force for the opportunity to ask the simulator and the dose rate of muscle contraction.

Static-dynamic method of muscle strength is a consistent combination of one exercise, two modes of muscle activity, isometric and dynamic (auksotonicheskogo), which can be expressed in a variety of quantitative characteristics. For example, demonstrate the effectiveness of static-dynamic exercise of such options, in which 3.2 seconds of isometric tension (80% of maximum) is replaced by the dynamic performance of an explosive nature against burdening 30% of the maximum and that in isometric and dynamic components are used constantly burdening the maximum 75-80 .. In the latter case, the athlete with a barbell on your shoulders lowered into position poluprisede. Captures this position for 2 seconds. And then quickly jump up, and after landing, repeat the exercise. The experiment revealed that the first option equally affects the improvement of speed-strength abilities than just dynamic exercise. The second option equally affects the improvement of speed-strength abilities and absolute muscle strength (I. M. Dobrovolsky, 1972, 1973) .-

What is the mode still the most effective?

It is difficult to dare to answer this question for several reasons .. Firstly, global studies that evaluated the effectiveness of the variety of modes was carried out.Attempted, for example, study the effectiveness of inferior, overcoming the retention and combined modes which revealed some of the benefits to fighting a regime yielding and restraint, but mostly this is an obvious advantage of combined treatment (BA Pletnev, 1975). Secondly this research is well-known difficulty associated with equalization training load for different modes (without which the study loses its meaning.) And finally, thirdly, is hardly possible to raise the question of the absolute efficiency of a particular regime. Each of them can be most effective depending on the stage of the annual cycle, the athlete training, pre-emptive operation of specialized muscles in the exercise of that, a qualitative specificity of the power capacity that is required to get a result of training,

Today, with reasonable certainty can be said that the most efficient way to increase the effectiveness of specific strength training-a combination of different modes of muscle. This is confirmed by a number of studies (A. Vorobiev, 1966; VA Andrianov, AN Vorob’ev, 1969 VV Kuznetsov, 1970; Yu Verkhoshansky, 1970, 1972, AP Slobodian, 1972 V. Tatiana, 1974, Pletnev, BA, 1975; AV Khodykin, 1975; V. Savin, 1974, etc.). This combination should be selected taking into account the inherent synergies and match it to specific quality requirements imposed conditions of a particular sport.

Recently, the development of muscle strength have been widely used training devices, which are special structures that provide this or that (in magnitude and quality characteristics), the resistance movement. According to the purpose they were designed to simulate a sports activity or its individual elements or in fact necessary to ask the specific strain under different regimes of muscular work (IP Ratov, 1976). Experience of training devices in sports practice (GP Semenov, 1970. V. Petrov, D. Gorbunov, 1970; Yu Verkhoshansky, 1970 DN Deniskin, VV Kuznetsov, 1972 Dobrovolsky, IM, 1972, 1973, Vladimir Kuznetsov, LR Ayunts, 1974; V. Savin, 1974, and others) showed their high efficiency for a special strength training athletes. This is because they allow you to strictly regulate the spatial characteristics of motion and external loading dose, extensive use of effective regimes of muscular work and effort to program the nature of the manifestation in time of repeated stereotyped play the trained movements, save time and energy to the athlete. A huge advantage of training devices is also possible to provide an urgent and clear information about the qualitative and quantitative characteristics of the movement, as well as monitoring the level of preparedness of the special power athlete. All these advantages open up many possibilities for improving the system of special strength training athletes, and therefore the development and introduction of training devices for various purposes are very important.”