Post by pritchard on Mar 6, 2013 14:53:27 GMT 10
Bad google translate version- but anyway-
Boris Sheiko's First Book Chapters 1-4
About the author:
Boris Ivanowich Sheiko-is one of the leading and experienced trainers on power lifting, chief trainer of the male combine team of Russia, merited trainer of the Kazakh SSR for heavy athletics, merited trainer of the republic of Kazakhstan and merited trainer of Russia on power lifting, ñó? International categories.
He worked in power lifting since 1990. Since that time he trained part of the world champions and three Europe champions. Three of his pupils were awarded the honorary title of “Merited sports master”, and eight are masters of international sports class. B.I. Sheiko- the first trainer of repeatedly a world champion A. Sivoconya (Kazakhstan) and double-ply world champions S. Mora and I. Abramovoy (Russia, republic Áàøêîðòîñòàí.
In this book are examined the aspects of preparing sportsmen in power lifting. Here are also presented various planning of workout process for different groups of sports mastering. Examples of workout planning of leading sportsmen- world and Europe champions. For practical trainers in power lifting, teachers in college and colleges of physical culture, sports workers and judges.
I think that the time has come to stop blindly follow the workout plans of foreign athletes and insufficiently competent Russian specialists. Moreover right now the Russian School of Power Lifting is recognized as the leader in the international arena. The proof of that are the wins of Russian athletes. Thus the women’s combined team over the course of 6 years from 1993 up to current date does not know equals to itself in world championships. The men’s combined team of Russia in 1998, 1999 years also became the world champions in team test. I would not mind the pleasure of citing the list of our sportswomen and sportsmen, which in different years won the title of world champions:
Women:
Tanokova E. (1991-1994), Rumyantseva N. (1993-1999), Yamskih E. (1995, 1997, 2000), Korshunova A. (1995-1998), Tesleva S. (1996-2000), Belova O. (1996-1999), Kudinova M. (1997-2000), Zhguleva M. (1997), Phomina E. (1998), Abramova I. (1999-2000), Payusova N. (1999), Nelyubova V. (2000), Pusanova T. (2000), Ignatenkova E. (2000), Lugova I. (2000), Pavlova A. (2000).
Men:
Zhuravlev S. (1992), Pavlov K. (1995, 1996, 1998, 1999), Mor S. (1997, 1998), Guryanov M. (1997, 1999), Gankov A. (1998), Podtynnay M. (1998, 1999), Tarasenko A. (1999), Suslov N. (1999).
By the number of medals won, the Russian sportsmen came in leading positions in Europe and the world. And that is in spite of that the combined teams of Russia started to participate in world and Europe championships much later than the other countries: members of International Federation of Power lifting (men- from 1990, women- from 1993).
I am surprised by the fact that the young trainers learn and take on the planning methods for workouts for bodybuilding, forgetting that heavy athletics are much closer than power lifting. The main objective of bodybuilding consists of harmonious muscle building and demonstrating the perfections of the human body. With that the athlete achieves surprising results in muscle growth with modest showing in the development of strength. But like in heavy athletics, as well as power lifting, the main objective is the development of the muscle strength without any noticeable weight gain.
In physiology what is mean by the muscle strength is the maximum íà?åíèå, which is expressed in grams and kilograms, which they are able ?. According to V.M. Zatsyorscomu, the human strength can be determined as his ability to overcome the outside resistance. It is distinguished by two ideas: the absolute force and the relative force.
Absolute force- force that is displayed by a human in an exercise without taking into account the muscle weight or the whole body weight. For example the greatest bar weight that has been successfully pressed by an athlete, can be used as an index to find the absolute force of the arm muscles.
Relative force- human force that is displayed in any exercise (in motion, by extending and flexing the joint, by hitting, etc.) ïðè?ùàÿñÿ on 1 kg of body weight.
The strength of muscles depends on many factors. When the rest of the conditions are equal, the force is proportional to the cross-section of muscles (Weber’s principle). The maximum possible clonus (contraction) when the rest of the conditions are equal, the ? is proportional to the length of the muscular fibril (Bernoulli’s principle)./p>
“The strength of the clonus depends on their anatomical structure. Thus, ?öû pinnate structure- losing in magnitude of the contraction, winning in the strength of contraction, since they have bigger physiological diameter. The primary ability of most pinnate-structured muscles, is the development of the muscle effort, muscles with parallel and spindle-shaped fibers have the most particularly significant change in length, due to which the more expressed movements in different joints are provided” (Yu. M. Uflyand).
As early as 1901, I. M. Setsenov noted that “… the volition effort, sportsman’s psychical arrangements, concentration of his attention- are the key factors in future display of his strength on maximum level. With that the important meaning has the perfection of the neuromuscular coordination, which is directed for using the potential capability of muscles under maximum volition effort. The fact is that usually not all of the fibers participate during a clonus. But the higher the intensity of the stimulation of the muscle, the more fibers participate in its contraction. The greatest strength can be achieved only when all of the fibers of a muscle participate. In order to get this ability, workouts in the corresponding direction are needed. The optimal way to do this is exercises with different burdens and resistances, in which it is necessary to display maximum and close to them (85%-100%) volition and physical effort.”
Thus, the modern progresses in sports are impossible without maximum and sub maximum loads. But they give positive effect only if they alternate with medium and low loads, thus creating conditions for restoring and over restoring the sportsman’s organism after high loads. Medium loads support efficiency of the sportsman’s organism on a certain level, and low loads that are done after high and medium, help the restoration, raise with this the efficiency of the sportsman’s organism on workouts. Organism restoration- is an integral part of the workout process.
A reminder, that for a low workout load, the work up to 50%-60% is typical for best results, for a medium workout- up to 70%-80%, for a high workout- up to 90% and for a maximum workout- over 90%.
If you characterize the load as the number of bar lifts (NBL), so the low load is considered up to 50 lifts, medium from 51-100 lifts, and high over 100 lifts per workout.
Some trainers, trying to achieve higher results from their students at the expense of almost every day maximum loads, forgetting that presentation of maximum demand towards the central nervous system during even a couple of weeks, which very fast leads to over training. The nerve cells cannot save their efficiency for a long time on a level that greatly exceeds the normal one, since that causes them to overstrain. I. P. Pavlovuy established that every time a demand for efficiency of nerve cells reaches the limit and ?ñÿ the threat of their overstrain, when inhibition occurs in nerve cells, it can sharply decrease their efficiency. The nerve cells use this as if to protect themselves from overstrain and exhaustion.
All of this predetermines the variation of the load, like in weekly, as well as workout cycles.
Training of athletes is built in a form of workout cycles, whose objective is ?îñòèæåíèå of a high sport result for a certain time-period. Every workout cycle consists of sport development period ? its stabilization and temporary loss. These cycles are usually called ?ñòâåííî preparatory, emulative and transitive. ?óïíîñòè these three periods and make up the training cycle.
The objective of the preparatory period- is to develop a foundation of the sport ? and to provide its immediate formation. During this period the adaptation of the organism to the training influence takes place, and reaches a certain level of sportsman’s preparedness. During the preparatory period the sportsman accomplishes a large volume of training load with ?åííûì intensity height.
The duration of the preparatory period depends on the individual properties of the athlete, his sport form. On average he can ?ÿ from 2 to 4 month. An attempt to solve the objectives in more condensed ? can lead to their non-fulfillment./p>
The objectives of the emulative period is the achievement of a level of the íàè?é sport form and the realization of it on meets.
The condition of training, which allows the sportsman successfully participate in meets, is usually called the sport form. Of course ?åíèå to reach a higher level of sport form during the ? more responsible meets. This level is simply called ?ÿ sport form. It usually coincides with higher sports accomplishments.
During this period the volume of the workout load in lowered while increasing the intensity, this is accomplished by lowering the cycle of lifts ?î÷íûõ weights and increasing the number of lifts of maximum weights in ñî?àòåëüíûõ exercises.
To assess the condition of the sport form, the estimates in separate exercises and in triathlon help do that. They help determine the initial approach to the bar at future meets.
The length of the meeting period depends on time in which the athlete retains his sport form, and also from the calendar of meets. The meeting period can last from one to four months.
The objectives of the transitive period consist of, so that the sportsmen can begin the new cycle with renewed strength. For that, the body has to have active rest. During this period the volume and the intensity of workout load is declined as is the number of workouts per week. The length of the transitive period is on average equal to 1 to 4 weeks and depends on extent of tiredness occurring after intensive workouts and meets, and from individual ability of the athlete’s organism to restoration.
In this handbook we discuss the particularity of training methods for every group of athletes- beginners, junior sportsmen, and qualified athletes. Here are given approximate plans for training for each of these groups of sportsmen, which are not a dogma. I hope that young trainers or sportsmen will use these plans creatively.
Of course I understand that each trainer had his/her views and opinions and that every trainer thinks that their methods are the best. But if this methodical manual can help in any way, I would be glad. I would also be glad if somebody would write to me and share their thoughts in their own training methods.
I am very grateful to the Judge of the international categories, S. G. Shantarenko for editing and advices, which helped the book, and also for helping and organizing the production of my book.
All comments and suggestions about the contents if the book, please send to: 644046, Omsk, ïð. Ìàðêñà, 35, ÎìÃÓÏÑ, ÍÈÑ.
Author
1. Methods for planning workouts for beginner sportsmen
(Group of beginner preparation- novices)
During workout exercises with the youth, the group method is used. This method of training is good, because while learning this technique ?è÷åñêèõ (meet) exercises, all the students of the group repeat the shown exercise one after another. And when a trainer shows to one of the sportsmen his mistake, the others try not to repeat the same mistake. For some time, the novices themselves will point out the mistakes to each other. This eases the teaching process and accelerates the forming of experience.
When teaching novices you should always use the pre-exercises. These are the exercises that are by coordination are closer to separate parts of the exercise that has been learned, but easier. For example, sometimes during squats, it takes time to explain how to hold their back and knees, but it does not work. But once you show them how to do squats on the bench on needed height, the sportsmen gets the movement. For it to be easier to teach the back curve during bench press we just put a roller under the waist and after some time, usually a month, sportsman gets used to the required position of the body during press. The same goes for dead lift. We observed that it would be easier to teach the right movements, if you put the bar on the terminal blocks (support). The first week, the bar should by 10 cm higher than the knees. Then when lowering the height of the terminal blocks, we eventually come to the initial position from the podium. In harmony with the squats standing on the terminal blocks, the technique is strengthened much easier. /p>
The heavyweights call this exercise the “depth squat”. The sportsman gets up on the terminal blocks, which are 50-60 cm in height and are 70-80 cm apart. He takes the dumbbells in his hands and without bending the back does 5-8 depth squads.
Thus the athletes first master one way of carrying out an exercise, then another one.
Very often the youth overestimate their capabilities, they have very high sense of rivalry, on every workout they try to lift the maximum weight, which can cause trauma. One more important aspect, it is better to have the youth in a group of the same age or with a difference of one year (13-14 years or 14-15 years). The trainer should always remember that during the time that the execution technique of the classical exercises is learned, the important thing is not the weight of the bar, but the number of the repetitions in an approach.
It is known fact that learning the technique is useful with an apparatus of a medium weight. As the sportsman masters the exercise and improves his whole physical condition. The weight of the bar gradually increases. Either strong or weak irritants are not optimal and the most favorable in forming relative reflexes. Only medium load can successfully strengthen the effective forming of movement in exercise structure and favor better development of special physical class, which are essential for lifting the bar with the maximum weight.
At the end of each month there are meets between the novices for best classical exercises technique. It is not mandatory to do all three exercises and do them in strictly meet order: squats, bench press, and dead lift. Thus it can also be done in this order: Monday-squats, Friday-bench press, Monday-dead lift. These meets help the trainer to see the effectiveness of his teaching, find errors in the technique of carrying out the exercises, which will allow correcting the teaching methods and including exercise which will help to correct the error. This way, the main objectives when writing the monthly plans for novices is the teaching technique of classical exercise, and also improves general and physical training.
I also want to point out the inadmissibility of weight loss for young athletes. Every type of weight loss reflects negatively on the health of the sportsman, holds back this whole physical development and stops the growth of the sport results. Therefore it is not acceptable for young athletes whose physical development is not yet finished, to artificially lose weight, because this can cause disturbances in the regular activity of the endocrine glands and the cardiovascular system, it can also negatively influence the youth’s body growth. We think that in the beginning stage of training the sportsman, it is sufficient for the volume of the assignment to be expressed in number of bar lifts. Because it is hard to find out the true lifting limit of a novice, the pans are written in kilograms from minimum weight (X kg). It’s necessary to maintain variation like during the week, as well as during the monthly cycle.
Approximate distribution of assignments during the weekly cycles of the preparatory period with three workouts per week
Workout days
1st week: day 1- medium, day 2- low, day 3- medium
2nd week: day 1- high, day 2- low, day 3- medium
3rd week: day 1- medium, day 2- low, day 3- high
4th week: day 1- low, day 2- high, day 3- medium
5th week: day 1- high, day 2- medium, day 3- high
Because there are three workout days per week, the variations would not be as large as if there were four or five workout days per week. During the first two weeks, the plans should include only one of the classical exercises. The other exercises should be either leading or directed at the development of the general physical training. During the initial phase, the general physical training exercises will prevail over the special training exercises. But later on with future increase of work on the technique of classical exercises, leveling off will occur.
Examples of the planning the workouts for sportsman-novices are cited in appendix 1.
2. Methods of planning the workouts for rated sportsman
(Training group)
In plans for rated sportsmen as well as in plans for novices, the capacity of the executed work is determined by NBL. Yet already we distinguish between NBL in meet exercises from NBL in general physical and secondary exercises.
With three workout days per week, the exercises are distributed in the following manner:
First day
Second day
Third day
Squats
Press
Squats
Press
Dead lift
Press
We think that squats should be done two times per week. With this, at the beginning of the week we include in the workouts intense squats with two or three lifts and at the end of the week- volumetric squats with lifts from four to six times in an approach, or vice versa. Press exercises are executed with every workout so arm muscles and muscles of the upper shoulder girdle have time to recover.
Since for rated sportsman you can already determine their maximum results in meet exercises, the dosage of the load is written in percent from these results. When writing plans for rated sportsmen this is the best choice because in a group the sportsmen that exercise there have different ratings and of course with different weight categories. Therefore with the same percent of the load, all of them will work out with different weights.
Of course, when writing the plan for a group of sportsmen, you cannot anticipate the individual qualities, therefore it is recommended to give each sportsman additional exercises for either one or another group of muscles that lag behind.
The main objective for this group of sportsmen is working farther about mastering the technique of classical exercises and the development of strength. The three-month workout plans cited below are a single three-month cycle for training for meets. That is, knowing the meet date, we count back three month and start the training.
The first week of the first month as if draws in to the load: two workouts that are high on NBL of first and third days and one low workout on the second day with little percent of the load (maximum 75). During the following weeks, increase the number of weight on the level of 80-85 from the best results of the mandatory warm-up of 50-70 percent of the weight. The main sportsman’s work will be carried out with 80 percent of the weight and higher.
When there are 3 to 3½ weeks left until the meet, it is necessary for the rated sportsmen to have a walkthrough consisting of all three meet exercises. This will help plan the initial approach for future meets. Some trainers and sportsmen prefer to have the walkthrough nearly a week before the meet. In our opinion this is explained by uncertainty in one self, a desire to check one’s ability once more. We think that is not right, since the sportsman will not have time to renew one’s physical strength, and mainly the nervous system.
The last two weeks before the meet, we “unload” the sportsmen, decrease the volume of the load by NBL and by the intensity (decrease the percent). We issue that if the sportsman, after 2-2½ month of workouts does not have the strength to lift a personal record weight, then for last one to two weeks before the meet, he cannot get stronger, he will only waste the strength and nervous energy.
During this period of workouts, when the sportsman comes out onto the peak of this sport form, it is important to hold the sportsman away from his natural wish to lift 90 percent of the weight and higher. The trainer’s objective is to convince the sportsman to save this craving for lifting maximum and sub maximum weights until the upcoming meet. Trainer’s skill consists of bringing out the sportsman to the highest peak of the sport form at the right moment.
Example plan for a three-month preparation for a meet for rated a sportsman is cited in appendix 2.
3. Methods for planning workouts for candidates for master and sport masters.
(The sport perfection group)
Sportsmen of the sport perfection group (candidates for masters and sport masters) workout four times per week. Exemplary distribution of monthly load in weekly cycles in the preparatory period is as follows:
Workout days
First week
Second week
Third week
Fourth week
Fifth week
Monday
Medium
High
High
Medium
Medium
Wednesday
High
Medium
Low
Low
High
Friday
Medium
High
High
High
High
Saturday
Low
Low
Low
Low
Medium
In contrast to planning workouts for rated sportsmen group (training group) where the volume of the load is figured out by NBL for a workout, week, month, and year, in the sport perfection group, this is not enough. It is necessary to know the overall number of lifted kilograms (tonnage) and the average bar weight, like in each meet exercise as well as the overall for a workout, week, and a month.
At the capacity of the special load in power lifting, just as in the heavy athletics, the number of kilograms (tons), that are lifted in the exercise or in an exercise for a workout, week, month, year, is taken the volume of the workout load in kilograms is found by multiplying the lifted weight x the number of lifts. For example: 220 kg x 3 times x 5 approaches = 3300 kg. If you add up all the workout volumes of all the exercises, which are performed in a workout, you get the overall volume for a workout.
At the end of the 40s, N. I. Luchkin offered to use the sum of the lifted kilograms as a criterion for evaluating the load in separate heavy athletic exercise. However, the labor intensity of the workout work is determined not only by the number of bar lifts and the tonnage, but also its intensity (tension)
Under the intensity of the workout load in power lifting, as in heavy athletics, understand the size of the medium weight of the bar, which…can be found by dividing the volume of the load in kilograms by NBL. For example: 3300 kg: 15 lifts= 220 kg.
As early as 1959, L. P. Matveev was the first in heavy athletics to introduce in his works the average bar weight as a criteria of the intensity, to determine the intensity of the load for the weightlifters. Later on many specialists on heavy athletics, like N. N. Sacksonov, A. S. Medvedev, A. N. Vorob’ev, S. P. Bogdadov and everyone else began wildly applying the average bar weight for expressing the intensity of the workout process. There are two types of intensity, absolute (in kilograms) and relative (in percent).
Absolute intensity is the average training weight of the bar in kilograms.
Relative intensity is the average training weight of the bar in percent to the maximum achievement in the corresponding exercise.
The rational distribution of the monthly load by the volume and intensity in weekly cycles has great significance.
It is known that the volume and intensity are inseparable and, at the same time, and in the known interrelations, are opposite. Their simultaneous increasing takes place until the known limit. Further increase of the volume is connected with the delay of the intensity increase, and later on with its decreasing (during the preparatory period, when the sportsman masters the large loads). And vice versa, the growth of the intensity beyond the defined magnitude is connected with the stabilization of the volume and its decreasing later on. This is characteristic for the main period, especially for the pre-emulative phase. That is why in a long-term workout, first of all the volume of the load in the pre-emulative phase is stabilized. The analysis of the workouts of the most powerful weightlifters has shown that the best result is usually achieved when at the highest volume and intensity, which is close to the optimal load over a year. Therefore, the preparatory period in this case has considerably less load volume than the main one. This can be considered quite natural. The volume of the load during the main period almost doesn’t take any time for the next better result to develop, since the result can be in the most optimal connection with intensity.
A many-year study in heavy athletics showed, that the sport result and the average workout weight of well-qualified weightlifters are in high correlated ties: r = 0.904 + or – 0.0309 with a sufficiently high consistency (p<0.001). The intensity of the workout load in preparatory and emulative cycles cannot be constant, the load like the NBL ?åì has to vary. In order to increase the intensity, it is necessary to increase the number of bar lifts weighting 85-90 from the maximum, decreasing at the same time the number of lifts to 1-3 in an approach, which will result in decreasing of the overall load. And vice versa, if you decrease the intensity due to increasing the number of bar lifts weighting 75% at 4 to 6 lifts in an approach, than the overall volume in kilograms will increase.
Just as important criteria for the load intensity in workouts is the number of bar lifts of maximum and sub-maximum (from 90-100%) weights in squats, bench press, and dead lift.
With four workouts per week, the distribution of the workouts in a weekly cycle in cited in table below:
The weekly cycle of exercises during four workouts
Monday
Wednesday
Friday
Saturday
Squats
Dead lift
Bench press
Dead lift
Bench press
Bench press
Squats
Press exercises
Squats
Dead lift
Bench press
Dead lift
OFP
Subsidiary exercises
OFP
Press exercises
I want to caution, that this is approximate distribution, which in practice can have considerable deflection. When planning in îäí? workout the squats or bench press are executed twice, than the first time ?ðàæíåíèå is done with 80-85% of weight from the best result ? 2-3 lifts in 5-7 approaches depending on the loads planned. The second time this exercise is done with 70-75% of maximum weight at 3-5 lifts in an approach. If there are two dead lift exercises per a workout, then they should be of diverse character and with diverse directions. For example: the first exercise can be the perfection of lifting the bar from the platform (dead lift while standing on the supports), and the second exercise- the perfection of the final phase of the dead lift (dead lift while standing on the terminal blocks). Or another example: the first exercise is dead lift up to the knees; the second one is the stature dead lift. But in both cases, the press exercises should be done between the first and second dead lift exercises.
You can hear from some sportsmen, that they dead lift once every ten days. Practice shows that often exactly those sportsmen have poor dead lift execution technique.
Once per week on Wednesday’s it’s necessary to plan so called “pyramid”, this is when the sportsman begins the exercise with 50% of maximum weight and reaches 80-85%, increasing the bar weight by 5-10% in each approach, and then gradually decreasing the weight to 50%. For example:
Version
1. 50% 8 times•1 approach, 55% 7t•1a, 60% 6t•1a, 65% 5t•1a, 70% 4t•1a, 75% 3t•2a, 80% 2t•2a, 85% 1t•2a, 80% 2t•2a, 75% 3t•2a, 770% 4t•1a, 65% 5t•1a, 60% 6t•1a 55% 7t•1a, 50% 8t•1a (81 lifts)
2. 50% 6t•1a, 60% 6t•1a, 70% 5t•1a, 75% 4t•2a, 80% 3t•2a, 85% 2t•2a, 75% 3t•2a, 70% 5t•1a, 60% 7t•1a, 50% 8t•1a (61 lifts)
3. 50% 7t•1a, 55% 6t•1a, 60% 5t•1a, 65% 4t•1a, 70% 3t•2a, 75% 2t•2a, 80% 1t•3a, 75% 2t•2a, 70% 4t•1a, 65% 6t•1a, 60% 8t•1a, 55% 10t•1a, 50% 12t•1a (79 lifts).
Depending on the training objectives, the “pyramid” varies from 40 to 90 lifts. There are examples of very big “pyramids”; Alecksei Sivokon’ (Kazakhstan), repeatedly a world champion, did “pyramids” that were up to 90% and had 120 lifts.
It is not recommended to do the “pyramid” more than one time per week, and it is necessary after a big “pyramid” to do a medium or a small one. It is undesirable to do a “pyramid” during the emulative period.
It is necessary to focus the attention on the pectoral muscles. Exercises that develop those muscles are done right after the second bench press.
The main workout job is done with 80% of maximum weigh with considerable 50-,60-,70% of the warm-up weight.
Sometimes the sportsman comes to the workout when he is already tired and cannot do the percent that are on the plan. Then one can lower the bar weight , but still try to do the number of lifts and approaches that are planned for the day, or keep the planned percent, shorten the number of lifts in an approach, and add the number of approaches to the planned NBL in given exercise.
Often the sportsmen ask the permission to increase the planned percent, if the meets are far off, this can be allow if the number of lifts in an approach are kept the same. For example: on ïëè? one must squat with 80% of maximum weight with 3 times in 5 approaches. After the second approach, the sportsman asks permission to add 5%. This can be allowed if the sportsman with 85% of maximum weight can do the remaining 3 approaches with 3 times each, if the sportsman cannot do even one lift, than after putting the weight, which is equal to ?%, the sportsman will do everything all over again. This is a severe condition, but it forces the sportsman to realistically consider his ability. Some refuse at once to add the weight, others add the weight and go all out. Who would want to do extra work? Although there are some who love to add extra 2-3 approaches.
It is observed that during the time of the estimation, the sportsmen need emotional raise and the trainer’s objective consists of creating an elevated mood in the workout room, with which the sportsman feels that he is expected to perform a small “miracle”. And this should develop into a result that any one did not expect. During the time of the estimation, it is necessary to establish a little “show” for the whole room, where the main heroes are the ones who do the estimation.
It is useful during this time to videotape all the approaches to the bar on video camera with a mandatory examination of the tape and commentaries with all the sportsmen present.
In the proposed workout plans in appendix 3, there is a five-month cycle of the preparation, which includes a four-month preparatory and one month emulative periods.
These plans are a dogma, it is necessary to use them creatively, it is possible to correct them taking into account own experience and individual class of sportsmen.
4. Methods for planning workouts for sports masters and sports masters of the international class
(The highest sports mastery group)
The main objective of the highest sports mastery group is the development of the absolute force and the improving the technique of the emulative exercises.
If for novices, rated sportsmen, and candidates for sports masters a general workout plan is made using the exercises and loads, then in the highest sports mastery group, which includes sports master and sports masters of the international class, each sportsmen has his/her own individual workout plan, which is composed for a month. In this plan, based on the individual qualities of the sportsman, the exercises and character of loads is picked up. During the composition of the individual plans, it is necessary to take into account physical development, state of health and the extent of overstrain after the previous workout, level of mastering the exercise execution technique. It is important to have an agreement between the workout process and the calendar plan of the meets.
The sports club “Irbis” (Ufa) has all the conditions for working out for “lovers”- these are students, employees, workers, who come to work out at the end of the workday, as well as for a small group of “professionals”- these are the sportsmen whose main work are workouts. Both work out by one graphic, 5 times per week approximately with the following distribution of loads in weekly cycles:
Workout days
First week
Second week
Third week
Fourth week
Monday
High
Medium
High
high
Tuesday
Low
Low
Low
Low
Wednesday
Medium
High
High
Medium
Friday
High
Medium
High
Medium
Saturday
Low
Low
Low
High
The difference is that “lovers” work out once per day and the objectives before them are to win the title of the champion for the Bashkortostan republic, be a member of the republic combined team and perform as well as possible in the championship and Russian cup.
The “professionals”, for whom in the sports club “Irbis”, conditions for workouts and restoration after them are created, work out during the same ? but do 8 workouts per week using the following outline:
Monday –2 workouts
Tuesday –1 workout
Wednesday –2 workouts
Thursday –day of rest (sauna)
Friday –2 workouts
Saturday –1 workout
And the objectives before them are set higher than others: be a member of the combined team of Russia and at least take the prize spots in the championships of Europe and the world. Of course, for them to achieve these objectives, they have to work out a lot. Currently, the results from the championships of Europe and the world are so high, and the nervous exertion during the tension in the fight for the prize spots is so great, that the sportsmen with a weak nervous system have nothing to do there.
It is well known, that the modern achievements cannot be done without using large loads. But they give effect only if they alternate between small and medium ones, thus creating conditions for over-recovery of the organism after large loads. Medium loads support the efficiency on a certain level, and small loads, which are done after large and medium ones, help the recovery, greatly increase sportsman’s organism efficiency during the workouts.
It is hard not to agree with this. Besides using small, medium, and large loads, I use stressful (sub maximum) workouts. I plan them once per two weeks and only during the preparatory period.
Many trainers in heavy athletics think that the optimal (main) workout weight is within the range of 75-85% from the maximum result in an exercise (N. I. Luchkin, A. N. Vorob’ev, A. C. Medvedev, and others). This also holds true for power lifting.
Analyzing the workout loads of world champions Alecksei Sivoconya, Nadezhda Mir, Sergey Mor, Maxim Podtynnay and Irene Abramova in a period from 1991 to 1999, I came to a conclusion that the biggest effect in the strength growth is given by the average monthly load with the relative intensity, which is on average 70+ or –2% from the maximum results during the emulative exercises.
Young trainers may think that they can simply work out the sportsman on 70% of maximum weight and they will add to in results. This is a misleading opinion. Let’s not forget that this includes warm-up weights as well as the maximum weights. I will cite a couple of version of training loads in a separate exercise:
Version-
1. 50% 5 times•1 approach, 60% 4t•1a, 70% 3t•2a, 80% 3t•2a, 90% 2t•3a. (NBL= 27, AV= 1930, RI= 71.5%)
2. 55% 5t•1a, 65% 4t•1a, 75% 3t•2a, 85% 2t•4a. (NBL= 23, AV= 1665, RI= 72.4%)
3. 50% 5t•1a, 60% 4t•1a, 70% 3t•2a, 80% 3t•6a. (NBL= 33, AV= 2350, RI= 71.2%)
4. 50% 5t•1a, 60% 5t•1a, 70% 5t•2a, 75% 4t•4a. (NBL= 36, AV= 2450, RI= 68.1%
5. 50% 6t•1a, 60% 6t•1a, 65% 6t•5a. (NBL= 42, AV= 2610, RI= 62.1%)
Where AV- averaged volume, which is found by multiplying NBL by the weight percentage and adding up all amounts;
RI – relative intensity in percent, which is found by dividing AV by NBL.
There can a lot of versions like this. Everything depends on the preparatory period, the offered objectives, and the individual abilities of the sportsman’s organism to recover. I also want to point out to young trainers one more rule. When counting the overall intensity for the week or month, sometimes in two weeks the relative intensity in percent is the same, and the absolute intensity is different. This happens because the bench press is done with less weight, than the squats and dead lift, although the relative intensity in these exercises can be the equal. Therefore the increasing or decreasing of the bench press load increases or decreases the overall absolute intensity while keeping the relative intensity the same.
My workouts seem large to some trainers. But I want to note that for the last 10 years none of my sportsmen were over trained. And once the result is shown on the meets, already other results do not get lower than it, only higher. You do not need a large mind to load the sportsman, the main thing is to recover him after large workouts, so that the over-strain will not set in. the recovery of the organism is an integral part of the workout process. For young trainers I will cite a couple of symptoms of over-strain, which are described below.
And they are: decreasing of efficiency, decreasing of swiftness in the strength of muscular contractions, worsening in the movement coordination, the absence of desire to work out, flabbiness, movement constraint, apathy, sometimes muscle pain, bad appetite and sleep and etc. there can a number of disturbances in the sportsman’s psychological activity: shortness of temper, conflict, the tolerance to friends and to trainer’s criticism, importunacy, anxiety, depression, and others, there can be a change from the direction of the cardiovascular system, the neuromuscular apparatus, and the biochemical indexes (blood, urine, and the saliva). Quite often the sportsmen feel pains and dying down in the heart, the disruption in its work, pains in the liver. An inadequate reaction on a specific load appears: mostly this reaction is weak, í? the regular increase of the arterial pressure, the pulse rate, and the gas exchange. But sometimes these indexes decrease, if this happens the athlete will lose weight. During the execution of the exercises, the movement amplitude in the joints is more restricted than always, the agonists that do the main muscle work are badly relaxed. The disturbance in the functioning of the different organs and the organism system. Workouts with a lot of weights and loads should not be done during this condition. An attempt to lift the bar with a lot of weight can cause trauma. It is necessary to immediately lower the workout load (its volume and intensity) and do a number of activities to recover the sportsman’s organism.
Some trainers do “walkthrough” that is 100% of maximum weight and higher, for their sportsmen 7-10 days before the meet. I came to a conclusion that for the sportsmen that are on the level of the combined team of Russia, 2.5-3 weeks before the meet is enough time to lift the 90% of the maximum weight, or the weight that they will start off from on the meet, and that will be enough. Since 1998, before Europe and world championships I say to sportsmen like C. Mor, M. Podtynnay, Ph. Muhamat’yanov, and I. Abramova: “Why do you do the ‘walkthrough’? You already did it, when you performed at the Russian championship (Cup). Right now what you have to do is lift the weight with which you are going to start”. However it is necessary to do the “walkthrough” to the “limit” in those exercises that lag behind. For example Irene Abramova and Maxim Podtynnay’s bench press is the one that lags behind, and Phanil Muhamat’yanov’s dead lift lag behind, it is in these exercises that they reach up to 100%.
During the emulative period, which last 5-6 weeks, athletes of the highest sports mastering, switch to one workout per day and from 5 to 4 days per week with approximately the following mesocycle:
Workout days
First week
Second week
Third week
Fourth week
Fifth week
Sixth week
Monday
Large
Medium
Large
Medium
Medium
Small
Wednesday
Medium
Large
Medium
Large
Medium
warm-up
Friday
Large
Medium
Medium
Medium
Small
Meet
Saturday
Small
Small
Small
Small
Rest
Meet
The last two weeks before the meet, the load in decreased, in volume as well as by the workout intensity. The trainer’s main objective - do not let the sportsman to over-strain. For this you need to know with what weekly, monthly, yearly intensity and with what volume does the sportsman workout. The trainer, at the end of each week, has to go over the entire workout, and if needed correct the plans for next week.
In 1967, a German scientist Karl, proposed to express the variety of the weights used in “intensity zones” with a gradation every 20- and 10- of percentage intervals. In 1969 R. A. Roman in his works recommended calibrating the range of the workout weights every 5-percentage intervals. The most appropriate interval was the 10% one, which was proposed by A. V. Chernyak and A. S. Medvedev in 1972. Today, this point of view holds true for most heavy athletics specialists. I will cite an exemplary counting of the weekly and monthly load (see table below). Perhaps, somebody will be interested in it.
Let’s examine the order of the NBL counting, volume and intensity (in percent and kilograms) over a week of workouts. The sportsmen compete in three exercises, which are why we have three blocks of counting: squats, bench press, and dead lift. Since the most progressive methods of planning the workouts are in percent from the best sports results, which is very hard to deny, therefore we will do the workout counting in percent. for it to be easier to do the counting, we will take one of the blocks, for example squats, over a week, and make 11 zones of intensity every 5 percent. All the order of the workout counting is done in 5 operations.
The order of counting the weekly and monthly loads by intensity zones.
% zones
1st operation
2nd operation
3rd operation
4th operation
5th operation
50
20
20-1000
20-1000
20-1000
20-1000
55
10
10-550
10-550
10-550
10-550
60
24
24-1440
24-1440
24-1440
24-1440
65
15
15-975
15-975
15-975
15-975
70
36
36-2520
36-2520
36-2520
36-2520
75
35
35-2625
35-2625
35-2625
35-2625
80
50
50-4000
50-4000
50-4000
50-4000
85
6
6-510
6-510
6-510
6-510
90
3
3-270
3-510
3-510
3-510
95
2
2-190
2-190
2-190
2-190
100
1
1-100
1-100
1-100
1-100
NBL
202
202
202
202
202
In%-In.kg
70.2%
70.2%-119.3
70.2%-119.3
AV-Vkg
14180
14180
14180
14180-24099
1st operation: from the workouts of the previous week, it is necessary to select and distribute the entire bar lifts in squats into the % intensity zones (see 1st operation). After this, it is seen that over a week, the sportsman did squats with 50% of maximum weight- 20 lifts, with 60%- 24 lifts, and with 70%- 36 lifts and so forth. After you distribute the entire bar lifts in squats into the intensity zones, you have to count up the overall NBL (number of bar lifts) for the week. For that, you have to add up all of the lifts in all the zones and you will get the NBL for the week- 202 (see 1st operation).
2nd operation: you have to multiply the NBL in each zone by the %. For example: 50%•20=1000, 55%•10=550, 60%•24=1440, 70%•36=2520, 75%•35=2625 and so forth. After you multiply all of the lifts in all the zones, you have to add up all of the got sums, which will give you the averaged volume (AV) = 14180 (see the 2nd operation).
3rd operation: right here you have to divide the AV (averaged volume) by NBL, and you will get the intensity in percent. For example: 14180:202=70.2% (see 3rd operation).
4th operation: after the average weight is found- 70.2%, we multiply ? by the best result in squats, for example: 70.2%•170kg=119.3 kg we get the average intensity in kilograms in a certain exercise (see 4th operation).
5th operation: the average weight in kg (119.2) is multiplied by NBL for the week (202); we get the workout volume in kg. For example: 119.3•202=24099 (see 5th operation).
After we analyzed the sportsman’s workout we see, that over a week he did in squats 202 lifts with an intensity of 70.2% (from the best result- 170kg), which equals the average weight of 119.3kg. With a volume of 24099kg.
The counting in bench press and dead lift should be done with exact same order.
The procedure and the order of the overall counting for all of the exercises are the same as for the individual one (see the table below)
The final counting for all the exercises
1st operation
2nd operation
3rd operation
4th operation
5th operation
NBL
414
414
414
414
414
In%-Av. weight kg
70.5%-
70.5%-
70.5%-103.2
AV-Vkg
29187
29187-
29187-427247
29187-427247
Tilt (NBL)
125
Other (NBL)
340
Overall NBL
879
Number of workouts
8
1st operation: we will add up all the NBL of all the exercises (for example: squats-202+ bench press-120+ dead lift-192) we get 414 lifts for the week
2nd operation: when we add up the AV (averaged volume) in all three blocks (exercises), we get the overall averaged volume for a week- 29187 (see 2nd operation).
3rd operation: when we divide AV by NBL, for example: 29187:414=70.5% we get the intensity in percent.
4th operation: we add up the Vkg (volume in kilograms) in all three blocks (exercises), we get the overall volume in kg for the week, for example: 427247 (see 4th operation).
5th operation: the overall volume in kilograms- Vkg we divide by the number of lifts and get the overall averaged intensity in kilograms for the week, for example 427247:414=103.2kg.
We separately count up the tilt NBL (standing up, sitting down, over the “saw-horse”,? the training apparatus, and so forth).
All the bar lifts that are lower than 50% from the best result (warm-up), the same way all the exercises on swapping, press from behind the head, press while sitting at an angle, beam push-ups, floor push-ups, leg press, training apparatus squats, chest muscle exercises, triceps, delta, press, and others, are written in other column.
In the column “Overall NBL”, NBL in the emulative exercises + NBL in tilts + NBL from the “other” column is introduced. For example 414+125+340=879 (see 5th operation).
We see that the sportsman did 879 lifts with 8 workouts per week.
For an example we cited 11 percentage zones , every 5%. This was done to simplify the explanation of how to do the counting. Actually, I do the counting in 6 zones.
1st zone –50%
2nd zone –51-60%
3rd zone –61-70%
4th zone –71-80%
5th zone –81-90%
6th zone –91-100%
these counts should best be done every week at the end of the week. This will allow us to see with what number of lifts was the sportsman’s volume in kilograms ( tonnage) done and with what intensity he worked out. After counting up the last week, it is necessary to do a comparative analysis, what did the sportsman from what was planned , and what he did not do. And you have to find an objective reason why the athlete did not do the plan. Hence it is needed to do some corrections for further weeks. Trainer has to always remember, that the sportsman is a live human with his own weakness and ambitions, and not some metal robot that doesn’t have any interruptions. Earlier we here at sports club “Irbis”, which is the backbone of the combined team of the Bashkortostan republic, only provided and did an analysis for the previous workouts, right now we came to a conclusion, that it is not enough, we also have to provide a future scheduled week. It will give us a chance to plan not only the NBL but also its volume, and workout intensity , which will help us to prevent over-strain. Of course this will mean more work for the trainer but only then can the trainer intuitively, and scientifically prevent sportsman’s over-strain and bring the sportsman to the peak of his sports condition in a required time.
For an example in the appendix 4,5 there are cited some workout plans of specific sportsmen. Again I warn against blindly coping workout plans of any champions. Because there are no same people, and the sportsmen of the highest class, have to have individual approaches, therefore and an individual plan, which is right only for him.
Exemplary six-week plan of workouts for the novice group.
Boris Sheiko's First Book Chapters 1-4
About the author:
Boris Ivanowich Sheiko-is one of the leading and experienced trainers on power lifting, chief trainer of the male combine team of Russia, merited trainer of the Kazakh SSR for heavy athletics, merited trainer of the republic of Kazakhstan and merited trainer of Russia on power lifting, ñó? International categories.
He worked in power lifting since 1990. Since that time he trained part of the world champions and three Europe champions. Three of his pupils were awarded the honorary title of “Merited sports master”, and eight are masters of international sports class. B.I. Sheiko- the first trainer of repeatedly a world champion A. Sivoconya (Kazakhstan) and double-ply world champions S. Mora and I. Abramovoy (Russia, republic Áàøêîðòîñòàí.
In this book are examined the aspects of preparing sportsmen in power lifting. Here are also presented various planning of workout process for different groups of sports mastering. Examples of workout planning of leading sportsmen- world and Europe champions. For practical trainers in power lifting, teachers in college and colleges of physical culture, sports workers and judges.
I think that the time has come to stop blindly follow the workout plans of foreign athletes and insufficiently competent Russian specialists. Moreover right now the Russian School of Power Lifting is recognized as the leader in the international arena. The proof of that are the wins of Russian athletes. Thus the women’s combined team over the course of 6 years from 1993 up to current date does not know equals to itself in world championships. The men’s combined team of Russia in 1998, 1999 years also became the world champions in team test. I would not mind the pleasure of citing the list of our sportswomen and sportsmen, which in different years won the title of world champions:
Women:
Tanokova E. (1991-1994), Rumyantseva N. (1993-1999), Yamskih E. (1995, 1997, 2000), Korshunova A. (1995-1998), Tesleva S. (1996-2000), Belova O. (1996-1999), Kudinova M. (1997-2000), Zhguleva M. (1997), Phomina E. (1998), Abramova I. (1999-2000), Payusova N. (1999), Nelyubova V. (2000), Pusanova T. (2000), Ignatenkova E. (2000), Lugova I. (2000), Pavlova A. (2000).
Men:
Zhuravlev S. (1992), Pavlov K. (1995, 1996, 1998, 1999), Mor S. (1997, 1998), Guryanov M. (1997, 1999), Gankov A. (1998), Podtynnay M. (1998, 1999), Tarasenko A. (1999), Suslov N. (1999).
By the number of medals won, the Russian sportsmen came in leading positions in Europe and the world. And that is in spite of that the combined teams of Russia started to participate in world and Europe championships much later than the other countries: members of International Federation of Power lifting (men- from 1990, women- from 1993).
I am surprised by the fact that the young trainers learn and take on the planning methods for workouts for bodybuilding, forgetting that heavy athletics are much closer than power lifting. The main objective of bodybuilding consists of harmonious muscle building and demonstrating the perfections of the human body. With that the athlete achieves surprising results in muscle growth with modest showing in the development of strength. But like in heavy athletics, as well as power lifting, the main objective is the development of the muscle strength without any noticeable weight gain.
In physiology what is mean by the muscle strength is the maximum íà?åíèå, which is expressed in grams and kilograms, which they are able ?. According to V.M. Zatsyorscomu, the human strength can be determined as his ability to overcome the outside resistance. It is distinguished by two ideas: the absolute force and the relative force.
Absolute force- force that is displayed by a human in an exercise without taking into account the muscle weight or the whole body weight. For example the greatest bar weight that has been successfully pressed by an athlete, can be used as an index to find the absolute force of the arm muscles.
Relative force- human force that is displayed in any exercise (in motion, by extending and flexing the joint, by hitting, etc.) ïðè?ùàÿñÿ on 1 kg of body weight.
The strength of muscles depends on many factors. When the rest of the conditions are equal, the force is proportional to the cross-section of muscles (Weber’s principle). The maximum possible clonus (contraction) when the rest of the conditions are equal, the ? is proportional to the length of the muscular fibril (Bernoulli’s principle)./p>
“The strength of the clonus depends on their anatomical structure. Thus, ?öû pinnate structure- losing in magnitude of the contraction, winning in the strength of contraction, since they have bigger physiological diameter. The primary ability of most pinnate-structured muscles, is the development of the muscle effort, muscles with parallel and spindle-shaped fibers have the most particularly significant change in length, due to which the more expressed movements in different joints are provided” (Yu. M. Uflyand).
As early as 1901, I. M. Setsenov noted that “… the volition effort, sportsman’s psychical arrangements, concentration of his attention- are the key factors in future display of his strength on maximum level. With that the important meaning has the perfection of the neuromuscular coordination, which is directed for using the potential capability of muscles under maximum volition effort. The fact is that usually not all of the fibers participate during a clonus. But the higher the intensity of the stimulation of the muscle, the more fibers participate in its contraction. The greatest strength can be achieved only when all of the fibers of a muscle participate. In order to get this ability, workouts in the corresponding direction are needed. The optimal way to do this is exercises with different burdens and resistances, in which it is necessary to display maximum and close to them (85%-100%) volition and physical effort.”
Thus, the modern progresses in sports are impossible without maximum and sub maximum loads. But they give positive effect only if they alternate with medium and low loads, thus creating conditions for restoring and over restoring the sportsman’s organism after high loads. Medium loads support efficiency of the sportsman’s organism on a certain level, and low loads that are done after high and medium, help the restoration, raise with this the efficiency of the sportsman’s organism on workouts. Organism restoration- is an integral part of the workout process.
A reminder, that for a low workout load, the work up to 50%-60% is typical for best results, for a medium workout- up to 70%-80%, for a high workout- up to 90% and for a maximum workout- over 90%.
If you characterize the load as the number of bar lifts (NBL), so the low load is considered up to 50 lifts, medium from 51-100 lifts, and high over 100 lifts per workout.
Some trainers, trying to achieve higher results from their students at the expense of almost every day maximum loads, forgetting that presentation of maximum demand towards the central nervous system during even a couple of weeks, which very fast leads to over training. The nerve cells cannot save their efficiency for a long time on a level that greatly exceeds the normal one, since that causes them to overstrain. I. P. Pavlovuy established that every time a demand for efficiency of nerve cells reaches the limit and ?ñÿ the threat of their overstrain, when inhibition occurs in nerve cells, it can sharply decrease their efficiency. The nerve cells use this as if to protect themselves from overstrain and exhaustion.
All of this predetermines the variation of the load, like in weekly, as well as workout cycles.
Training of athletes is built in a form of workout cycles, whose objective is ?îñòèæåíèå of a high sport result for a certain time-period. Every workout cycle consists of sport development period ? its stabilization and temporary loss. These cycles are usually called ?ñòâåííî preparatory, emulative and transitive. ?óïíîñòè these three periods and make up the training cycle.
The objective of the preparatory period- is to develop a foundation of the sport ? and to provide its immediate formation. During this period the adaptation of the organism to the training influence takes place, and reaches a certain level of sportsman’s preparedness. During the preparatory period the sportsman accomplishes a large volume of training load with ?åííûì intensity height.
The duration of the preparatory period depends on the individual properties of the athlete, his sport form. On average he can ?ÿ from 2 to 4 month. An attempt to solve the objectives in more condensed ? can lead to their non-fulfillment./p>
The objectives of the emulative period is the achievement of a level of the íàè?é sport form and the realization of it on meets.
The condition of training, which allows the sportsman successfully participate in meets, is usually called the sport form. Of course ?åíèå to reach a higher level of sport form during the ? more responsible meets. This level is simply called ?ÿ sport form. It usually coincides with higher sports accomplishments.
During this period the volume of the workout load in lowered while increasing the intensity, this is accomplished by lowering the cycle of lifts ?î÷íûõ weights and increasing the number of lifts of maximum weights in ñî?àòåëüíûõ exercises.
To assess the condition of the sport form, the estimates in separate exercises and in triathlon help do that. They help determine the initial approach to the bar at future meets.
The length of the meeting period depends on time in which the athlete retains his sport form, and also from the calendar of meets. The meeting period can last from one to four months.
The objectives of the transitive period consist of, so that the sportsmen can begin the new cycle with renewed strength. For that, the body has to have active rest. During this period the volume and the intensity of workout load is declined as is the number of workouts per week. The length of the transitive period is on average equal to 1 to 4 weeks and depends on extent of tiredness occurring after intensive workouts and meets, and from individual ability of the athlete’s organism to restoration.
In this handbook we discuss the particularity of training methods for every group of athletes- beginners, junior sportsmen, and qualified athletes. Here are given approximate plans for training for each of these groups of sportsmen, which are not a dogma. I hope that young trainers or sportsmen will use these plans creatively.
Of course I understand that each trainer had his/her views and opinions and that every trainer thinks that their methods are the best. But if this methodical manual can help in any way, I would be glad. I would also be glad if somebody would write to me and share their thoughts in their own training methods.
I am very grateful to the Judge of the international categories, S. G. Shantarenko for editing and advices, which helped the book, and also for helping and organizing the production of my book.
All comments and suggestions about the contents if the book, please send to: 644046, Omsk, ïð. Ìàðêñà, 35, ÎìÃÓÏÑ, ÍÈÑ.
Author
1. Methods for planning workouts for beginner sportsmen
(Group of beginner preparation- novices)
During workout exercises with the youth, the group method is used. This method of training is good, because while learning this technique ?è÷åñêèõ (meet) exercises, all the students of the group repeat the shown exercise one after another. And when a trainer shows to one of the sportsmen his mistake, the others try not to repeat the same mistake. For some time, the novices themselves will point out the mistakes to each other. This eases the teaching process and accelerates the forming of experience.
When teaching novices you should always use the pre-exercises. These are the exercises that are by coordination are closer to separate parts of the exercise that has been learned, but easier. For example, sometimes during squats, it takes time to explain how to hold their back and knees, but it does not work. But once you show them how to do squats on the bench on needed height, the sportsmen gets the movement. For it to be easier to teach the back curve during bench press we just put a roller under the waist and after some time, usually a month, sportsman gets used to the required position of the body during press. The same goes for dead lift. We observed that it would be easier to teach the right movements, if you put the bar on the terminal blocks (support). The first week, the bar should by 10 cm higher than the knees. Then when lowering the height of the terminal blocks, we eventually come to the initial position from the podium. In harmony with the squats standing on the terminal blocks, the technique is strengthened much easier. /p>
The heavyweights call this exercise the “depth squat”. The sportsman gets up on the terminal blocks, which are 50-60 cm in height and are 70-80 cm apart. He takes the dumbbells in his hands and without bending the back does 5-8 depth squads.
Thus the athletes first master one way of carrying out an exercise, then another one.
Very often the youth overestimate their capabilities, they have very high sense of rivalry, on every workout they try to lift the maximum weight, which can cause trauma. One more important aspect, it is better to have the youth in a group of the same age or with a difference of one year (13-14 years or 14-15 years). The trainer should always remember that during the time that the execution technique of the classical exercises is learned, the important thing is not the weight of the bar, but the number of the repetitions in an approach.
It is known fact that learning the technique is useful with an apparatus of a medium weight. As the sportsman masters the exercise and improves his whole physical condition. The weight of the bar gradually increases. Either strong or weak irritants are not optimal and the most favorable in forming relative reflexes. Only medium load can successfully strengthen the effective forming of movement in exercise structure and favor better development of special physical class, which are essential for lifting the bar with the maximum weight.
At the end of each month there are meets between the novices for best classical exercises technique. It is not mandatory to do all three exercises and do them in strictly meet order: squats, bench press, and dead lift. Thus it can also be done in this order: Monday-squats, Friday-bench press, Monday-dead lift. These meets help the trainer to see the effectiveness of his teaching, find errors in the technique of carrying out the exercises, which will allow correcting the teaching methods and including exercise which will help to correct the error. This way, the main objectives when writing the monthly plans for novices is the teaching technique of classical exercise, and also improves general and physical training.
I also want to point out the inadmissibility of weight loss for young athletes. Every type of weight loss reflects negatively on the health of the sportsman, holds back this whole physical development and stops the growth of the sport results. Therefore it is not acceptable for young athletes whose physical development is not yet finished, to artificially lose weight, because this can cause disturbances in the regular activity of the endocrine glands and the cardiovascular system, it can also negatively influence the youth’s body growth. We think that in the beginning stage of training the sportsman, it is sufficient for the volume of the assignment to be expressed in number of bar lifts. Because it is hard to find out the true lifting limit of a novice, the pans are written in kilograms from minimum weight (X kg). It’s necessary to maintain variation like during the week, as well as during the monthly cycle.
Approximate distribution of assignments during the weekly cycles of the preparatory period with three workouts per week
Workout days
1st week: day 1- medium, day 2- low, day 3- medium
2nd week: day 1- high, day 2- low, day 3- medium
3rd week: day 1- medium, day 2- low, day 3- high
4th week: day 1- low, day 2- high, day 3- medium
5th week: day 1- high, day 2- medium, day 3- high
Because there are three workout days per week, the variations would not be as large as if there were four or five workout days per week. During the first two weeks, the plans should include only one of the classical exercises. The other exercises should be either leading or directed at the development of the general physical training. During the initial phase, the general physical training exercises will prevail over the special training exercises. But later on with future increase of work on the technique of classical exercises, leveling off will occur.
Examples of the planning the workouts for sportsman-novices are cited in appendix 1.
2. Methods of planning the workouts for rated sportsman
(Training group)
In plans for rated sportsmen as well as in plans for novices, the capacity of the executed work is determined by NBL. Yet already we distinguish between NBL in meet exercises from NBL in general physical and secondary exercises.
With three workout days per week, the exercises are distributed in the following manner:
First day
Second day
Third day
Squats
Press
Squats
Press
Dead lift
Press
We think that squats should be done two times per week. With this, at the beginning of the week we include in the workouts intense squats with two or three lifts and at the end of the week- volumetric squats with lifts from four to six times in an approach, or vice versa. Press exercises are executed with every workout so arm muscles and muscles of the upper shoulder girdle have time to recover.
Since for rated sportsman you can already determine their maximum results in meet exercises, the dosage of the load is written in percent from these results. When writing plans for rated sportsmen this is the best choice because in a group the sportsmen that exercise there have different ratings and of course with different weight categories. Therefore with the same percent of the load, all of them will work out with different weights.
Of course, when writing the plan for a group of sportsmen, you cannot anticipate the individual qualities, therefore it is recommended to give each sportsman additional exercises for either one or another group of muscles that lag behind.
The main objective for this group of sportsmen is working farther about mastering the technique of classical exercises and the development of strength. The three-month workout plans cited below are a single three-month cycle for training for meets. That is, knowing the meet date, we count back three month and start the training.
The first week of the first month as if draws in to the load: two workouts that are high on NBL of first and third days and one low workout on the second day with little percent of the load (maximum 75). During the following weeks, increase the number of weight on the level of 80-85 from the best results of the mandatory warm-up of 50-70 percent of the weight. The main sportsman’s work will be carried out with 80 percent of the weight and higher.
When there are 3 to 3½ weeks left until the meet, it is necessary for the rated sportsmen to have a walkthrough consisting of all three meet exercises. This will help plan the initial approach for future meets. Some trainers and sportsmen prefer to have the walkthrough nearly a week before the meet. In our opinion this is explained by uncertainty in one self, a desire to check one’s ability once more. We think that is not right, since the sportsman will not have time to renew one’s physical strength, and mainly the nervous system.
The last two weeks before the meet, we “unload” the sportsmen, decrease the volume of the load by NBL and by the intensity (decrease the percent). We issue that if the sportsman, after 2-2½ month of workouts does not have the strength to lift a personal record weight, then for last one to two weeks before the meet, he cannot get stronger, he will only waste the strength and nervous energy.
During this period of workouts, when the sportsman comes out onto the peak of this sport form, it is important to hold the sportsman away from his natural wish to lift 90 percent of the weight and higher. The trainer’s objective is to convince the sportsman to save this craving for lifting maximum and sub maximum weights until the upcoming meet. Trainer’s skill consists of bringing out the sportsman to the highest peak of the sport form at the right moment.
Example plan for a three-month preparation for a meet for rated a sportsman is cited in appendix 2.
3. Methods for planning workouts for candidates for master and sport masters.
(The sport perfection group)
Sportsmen of the sport perfection group (candidates for masters and sport masters) workout four times per week. Exemplary distribution of monthly load in weekly cycles in the preparatory period is as follows:
Workout days
First week
Second week
Third week
Fourth week
Fifth week
Monday
Medium
High
High
Medium
Medium
Wednesday
High
Medium
Low
Low
High
Friday
Medium
High
High
High
High
Saturday
Low
Low
Low
Low
Medium
In contrast to planning workouts for rated sportsmen group (training group) where the volume of the load is figured out by NBL for a workout, week, month, and year, in the sport perfection group, this is not enough. It is necessary to know the overall number of lifted kilograms (tonnage) and the average bar weight, like in each meet exercise as well as the overall for a workout, week, and a month.
At the capacity of the special load in power lifting, just as in the heavy athletics, the number of kilograms (tons), that are lifted in the exercise or in an exercise for a workout, week, month, year, is taken the volume of the workout load in kilograms is found by multiplying the lifted weight x the number of lifts. For example: 220 kg x 3 times x 5 approaches = 3300 kg. If you add up all the workout volumes of all the exercises, which are performed in a workout, you get the overall volume for a workout.
At the end of the 40s, N. I. Luchkin offered to use the sum of the lifted kilograms as a criterion for evaluating the load in separate heavy athletic exercise. However, the labor intensity of the workout work is determined not only by the number of bar lifts and the tonnage, but also its intensity (tension)
Under the intensity of the workout load in power lifting, as in heavy athletics, understand the size of the medium weight of the bar, which…can be found by dividing the volume of the load in kilograms by NBL. For example: 3300 kg: 15 lifts= 220 kg.
As early as 1959, L. P. Matveev was the first in heavy athletics to introduce in his works the average bar weight as a criteria of the intensity, to determine the intensity of the load for the weightlifters. Later on many specialists on heavy athletics, like N. N. Sacksonov, A. S. Medvedev, A. N. Vorob’ev, S. P. Bogdadov and everyone else began wildly applying the average bar weight for expressing the intensity of the workout process. There are two types of intensity, absolute (in kilograms) and relative (in percent).
Absolute intensity is the average training weight of the bar in kilograms.
Relative intensity is the average training weight of the bar in percent to the maximum achievement in the corresponding exercise.
The rational distribution of the monthly load by the volume and intensity in weekly cycles has great significance.
It is known that the volume and intensity are inseparable and, at the same time, and in the known interrelations, are opposite. Their simultaneous increasing takes place until the known limit. Further increase of the volume is connected with the delay of the intensity increase, and later on with its decreasing (during the preparatory period, when the sportsman masters the large loads). And vice versa, the growth of the intensity beyond the defined magnitude is connected with the stabilization of the volume and its decreasing later on. This is characteristic for the main period, especially for the pre-emulative phase. That is why in a long-term workout, first of all the volume of the load in the pre-emulative phase is stabilized. The analysis of the workouts of the most powerful weightlifters has shown that the best result is usually achieved when at the highest volume and intensity, which is close to the optimal load over a year. Therefore, the preparatory period in this case has considerably less load volume than the main one. This can be considered quite natural. The volume of the load during the main period almost doesn’t take any time for the next better result to develop, since the result can be in the most optimal connection with intensity.
A many-year study in heavy athletics showed, that the sport result and the average workout weight of well-qualified weightlifters are in high correlated ties: r = 0.904 + or – 0.0309 with a sufficiently high consistency (p<0.001). The intensity of the workout load in preparatory and emulative cycles cannot be constant, the load like the NBL ?åì has to vary. In order to increase the intensity, it is necessary to increase the number of bar lifts weighting 85-90 from the maximum, decreasing at the same time the number of lifts to 1-3 in an approach, which will result in decreasing of the overall load. And vice versa, if you decrease the intensity due to increasing the number of bar lifts weighting 75% at 4 to 6 lifts in an approach, than the overall volume in kilograms will increase.
Just as important criteria for the load intensity in workouts is the number of bar lifts of maximum and sub-maximum (from 90-100%) weights in squats, bench press, and dead lift.
With four workouts per week, the distribution of the workouts in a weekly cycle in cited in table below:
The weekly cycle of exercises during four workouts
Monday
Wednesday
Friday
Saturday
Squats
Dead lift
Bench press
Dead lift
Bench press
Bench press
Squats
Press exercises
Squats
Dead lift
Bench press
Dead lift
OFP
Subsidiary exercises
OFP
Press exercises
I want to caution, that this is approximate distribution, which in practice can have considerable deflection. When planning in îäí? workout the squats or bench press are executed twice, than the first time ?ðàæíåíèå is done with 80-85% of weight from the best result ? 2-3 lifts in 5-7 approaches depending on the loads planned. The second time this exercise is done with 70-75% of maximum weight at 3-5 lifts in an approach. If there are two dead lift exercises per a workout, then they should be of diverse character and with diverse directions. For example: the first exercise can be the perfection of lifting the bar from the platform (dead lift while standing on the supports), and the second exercise- the perfection of the final phase of the dead lift (dead lift while standing on the terminal blocks). Or another example: the first exercise is dead lift up to the knees; the second one is the stature dead lift. But in both cases, the press exercises should be done between the first and second dead lift exercises.
You can hear from some sportsmen, that they dead lift once every ten days. Practice shows that often exactly those sportsmen have poor dead lift execution technique.
Once per week on Wednesday’s it’s necessary to plan so called “pyramid”, this is when the sportsman begins the exercise with 50% of maximum weight and reaches 80-85%, increasing the bar weight by 5-10% in each approach, and then gradually decreasing the weight to 50%. For example:
Version
1. 50% 8 times•1 approach, 55% 7t•1a, 60% 6t•1a, 65% 5t•1a, 70% 4t•1a, 75% 3t•2a, 80% 2t•2a, 85% 1t•2a, 80% 2t•2a, 75% 3t•2a, 770% 4t•1a, 65% 5t•1a, 60% 6t•1a 55% 7t•1a, 50% 8t•1a (81 lifts)
2. 50% 6t•1a, 60% 6t•1a, 70% 5t•1a, 75% 4t•2a, 80% 3t•2a, 85% 2t•2a, 75% 3t•2a, 70% 5t•1a, 60% 7t•1a, 50% 8t•1a (61 lifts)
3. 50% 7t•1a, 55% 6t•1a, 60% 5t•1a, 65% 4t•1a, 70% 3t•2a, 75% 2t•2a, 80% 1t•3a, 75% 2t•2a, 70% 4t•1a, 65% 6t•1a, 60% 8t•1a, 55% 10t•1a, 50% 12t•1a (79 lifts).
Depending on the training objectives, the “pyramid” varies from 40 to 90 lifts. There are examples of very big “pyramids”; Alecksei Sivokon’ (Kazakhstan), repeatedly a world champion, did “pyramids” that were up to 90% and had 120 lifts.
It is not recommended to do the “pyramid” more than one time per week, and it is necessary after a big “pyramid” to do a medium or a small one. It is undesirable to do a “pyramid” during the emulative period.
It is necessary to focus the attention on the pectoral muscles. Exercises that develop those muscles are done right after the second bench press.
The main workout job is done with 80% of maximum weigh with considerable 50-,60-,70% of the warm-up weight.
Sometimes the sportsman comes to the workout when he is already tired and cannot do the percent that are on the plan. Then one can lower the bar weight , but still try to do the number of lifts and approaches that are planned for the day, or keep the planned percent, shorten the number of lifts in an approach, and add the number of approaches to the planned NBL in given exercise.
Often the sportsmen ask the permission to increase the planned percent, if the meets are far off, this can be allow if the number of lifts in an approach are kept the same. For example: on ïëè? one must squat with 80% of maximum weight with 3 times in 5 approaches. After the second approach, the sportsman asks permission to add 5%. This can be allowed if the sportsman with 85% of maximum weight can do the remaining 3 approaches with 3 times each, if the sportsman cannot do even one lift, than after putting the weight, which is equal to ?%, the sportsman will do everything all over again. This is a severe condition, but it forces the sportsman to realistically consider his ability. Some refuse at once to add the weight, others add the weight and go all out. Who would want to do extra work? Although there are some who love to add extra 2-3 approaches.
It is observed that during the time of the estimation, the sportsmen need emotional raise and the trainer’s objective consists of creating an elevated mood in the workout room, with which the sportsman feels that he is expected to perform a small “miracle”. And this should develop into a result that any one did not expect. During the time of the estimation, it is necessary to establish a little “show” for the whole room, where the main heroes are the ones who do the estimation.
It is useful during this time to videotape all the approaches to the bar on video camera with a mandatory examination of the tape and commentaries with all the sportsmen present.
In the proposed workout plans in appendix 3, there is a five-month cycle of the preparation, which includes a four-month preparatory and one month emulative periods.
These plans are a dogma, it is necessary to use them creatively, it is possible to correct them taking into account own experience and individual class of sportsmen.
4. Methods for planning workouts for sports masters and sports masters of the international class
(The highest sports mastery group)
The main objective of the highest sports mastery group is the development of the absolute force and the improving the technique of the emulative exercises.
If for novices, rated sportsmen, and candidates for sports masters a general workout plan is made using the exercises and loads, then in the highest sports mastery group, which includes sports master and sports masters of the international class, each sportsmen has his/her own individual workout plan, which is composed for a month. In this plan, based on the individual qualities of the sportsman, the exercises and character of loads is picked up. During the composition of the individual plans, it is necessary to take into account physical development, state of health and the extent of overstrain after the previous workout, level of mastering the exercise execution technique. It is important to have an agreement between the workout process and the calendar plan of the meets.
The sports club “Irbis” (Ufa) has all the conditions for working out for “lovers”- these are students, employees, workers, who come to work out at the end of the workday, as well as for a small group of “professionals”- these are the sportsmen whose main work are workouts. Both work out by one graphic, 5 times per week approximately with the following distribution of loads in weekly cycles:
Workout days
First week
Second week
Third week
Fourth week
Monday
High
Medium
High
high
Tuesday
Low
Low
Low
Low
Wednesday
Medium
High
High
Medium
Friday
High
Medium
High
Medium
Saturday
Low
Low
Low
High
The difference is that “lovers” work out once per day and the objectives before them are to win the title of the champion for the Bashkortostan republic, be a member of the republic combined team and perform as well as possible in the championship and Russian cup.
The “professionals”, for whom in the sports club “Irbis”, conditions for workouts and restoration after them are created, work out during the same ? but do 8 workouts per week using the following outline:
Monday –2 workouts
Tuesday –1 workout
Wednesday –2 workouts
Thursday –day of rest (sauna)
Friday –2 workouts
Saturday –1 workout
And the objectives before them are set higher than others: be a member of the combined team of Russia and at least take the prize spots in the championships of Europe and the world. Of course, for them to achieve these objectives, they have to work out a lot. Currently, the results from the championships of Europe and the world are so high, and the nervous exertion during the tension in the fight for the prize spots is so great, that the sportsmen with a weak nervous system have nothing to do there.
It is well known, that the modern achievements cannot be done without using large loads. But they give effect only if they alternate between small and medium ones, thus creating conditions for over-recovery of the organism after large loads. Medium loads support the efficiency on a certain level, and small loads, which are done after large and medium ones, help the recovery, greatly increase sportsman’s organism efficiency during the workouts.
It is hard not to agree with this. Besides using small, medium, and large loads, I use stressful (sub maximum) workouts. I plan them once per two weeks and only during the preparatory period.
Many trainers in heavy athletics think that the optimal (main) workout weight is within the range of 75-85% from the maximum result in an exercise (N. I. Luchkin, A. N. Vorob’ev, A. C. Medvedev, and others). This also holds true for power lifting.
Analyzing the workout loads of world champions Alecksei Sivoconya, Nadezhda Mir, Sergey Mor, Maxim Podtynnay and Irene Abramova in a period from 1991 to 1999, I came to a conclusion that the biggest effect in the strength growth is given by the average monthly load with the relative intensity, which is on average 70+ or –2% from the maximum results during the emulative exercises.
Young trainers may think that they can simply work out the sportsman on 70% of maximum weight and they will add to in results. This is a misleading opinion. Let’s not forget that this includes warm-up weights as well as the maximum weights. I will cite a couple of version of training loads in a separate exercise:
Version-
1. 50% 5 times•1 approach, 60% 4t•1a, 70% 3t•2a, 80% 3t•2a, 90% 2t•3a. (NBL= 27, AV= 1930, RI= 71.5%)
2. 55% 5t•1a, 65% 4t•1a, 75% 3t•2a, 85% 2t•4a. (NBL= 23, AV= 1665, RI= 72.4%)
3. 50% 5t•1a, 60% 4t•1a, 70% 3t•2a, 80% 3t•6a. (NBL= 33, AV= 2350, RI= 71.2%)
4. 50% 5t•1a, 60% 5t•1a, 70% 5t•2a, 75% 4t•4a. (NBL= 36, AV= 2450, RI= 68.1%
5. 50% 6t•1a, 60% 6t•1a, 65% 6t•5a. (NBL= 42, AV= 2610, RI= 62.1%)
Where AV- averaged volume, which is found by multiplying NBL by the weight percentage and adding up all amounts;
RI – relative intensity in percent, which is found by dividing AV by NBL.
There can a lot of versions like this. Everything depends on the preparatory period, the offered objectives, and the individual abilities of the sportsman’s organism to recover. I also want to point out to young trainers one more rule. When counting the overall intensity for the week or month, sometimes in two weeks the relative intensity in percent is the same, and the absolute intensity is different. This happens because the bench press is done with less weight, than the squats and dead lift, although the relative intensity in these exercises can be the equal. Therefore the increasing or decreasing of the bench press load increases or decreases the overall absolute intensity while keeping the relative intensity the same.
My workouts seem large to some trainers. But I want to note that for the last 10 years none of my sportsmen were over trained. And once the result is shown on the meets, already other results do not get lower than it, only higher. You do not need a large mind to load the sportsman, the main thing is to recover him after large workouts, so that the over-strain will not set in. the recovery of the organism is an integral part of the workout process. For young trainers I will cite a couple of symptoms of over-strain, which are described below.
And they are: decreasing of efficiency, decreasing of swiftness in the strength of muscular contractions, worsening in the movement coordination, the absence of desire to work out, flabbiness, movement constraint, apathy, sometimes muscle pain, bad appetite and sleep and etc. there can a number of disturbances in the sportsman’s psychological activity: shortness of temper, conflict, the tolerance to friends and to trainer’s criticism, importunacy, anxiety, depression, and others, there can be a change from the direction of the cardiovascular system, the neuromuscular apparatus, and the biochemical indexes (blood, urine, and the saliva). Quite often the sportsmen feel pains and dying down in the heart, the disruption in its work, pains in the liver. An inadequate reaction on a specific load appears: mostly this reaction is weak, í? the regular increase of the arterial pressure, the pulse rate, and the gas exchange. But sometimes these indexes decrease, if this happens the athlete will lose weight. During the execution of the exercises, the movement amplitude in the joints is more restricted than always, the agonists that do the main muscle work are badly relaxed. The disturbance in the functioning of the different organs and the organism system. Workouts with a lot of weights and loads should not be done during this condition. An attempt to lift the bar with a lot of weight can cause trauma. It is necessary to immediately lower the workout load (its volume and intensity) and do a number of activities to recover the sportsman’s organism.
Some trainers do “walkthrough” that is 100% of maximum weight and higher, for their sportsmen 7-10 days before the meet. I came to a conclusion that for the sportsmen that are on the level of the combined team of Russia, 2.5-3 weeks before the meet is enough time to lift the 90% of the maximum weight, or the weight that they will start off from on the meet, and that will be enough. Since 1998, before Europe and world championships I say to sportsmen like C. Mor, M. Podtynnay, Ph. Muhamat’yanov, and I. Abramova: “Why do you do the ‘walkthrough’? You already did it, when you performed at the Russian championship (Cup). Right now what you have to do is lift the weight with which you are going to start”. However it is necessary to do the “walkthrough” to the “limit” in those exercises that lag behind. For example Irene Abramova and Maxim Podtynnay’s bench press is the one that lags behind, and Phanil Muhamat’yanov’s dead lift lag behind, it is in these exercises that they reach up to 100%.
During the emulative period, which last 5-6 weeks, athletes of the highest sports mastering, switch to one workout per day and from 5 to 4 days per week with approximately the following mesocycle:
Workout days
First week
Second week
Third week
Fourth week
Fifth week
Sixth week
Monday
Large
Medium
Large
Medium
Medium
Small
Wednesday
Medium
Large
Medium
Large
Medium
warm-up
Friday
Large
Medium
Medium
Medium
Small
Meet
Saturday
Small
Small
Small
Small
Rest
Meet
The last two weeks before the meet, the load in decreased, in volume as well as by the workout intensity. The trainer’s main objective - do not let the sportsman to over-strain. For this you need to know with what weekly, monthly, yearly intensity and with what volume does the sportsman workout. The trainer, at the end of each week, has to go over the entire workout, and if needed correct the plans for next week.
In 1967, a German scientist Karl, proposed to express the variety of the weights used in “intensity zones” with a gradation every 20- and 10- of percentage intervals. In 1969 R. A. Roman in his works recommended calibrating the range of the workout weights every 5-percentage intervals. The most appropriate interval was the 10% one, which was proposed by A. V. Chernyak and A. S. Medvedev in 1972. Today, this point of view holds true for most heavy athletics specialists. I will cite an exemplary counting of the weekly and monthly load (see table below). Perhaps, somebody will be interested in it.
Let’s examine the order of the NBL counting, volume and intensity (in percent and kilograms) over a week of workouts. The sportsmen compete in three exercises, which are why we have three blocks of counting: squats, bench press, and dead lift. Since the most progressive methods of planning the workouts are in percent from the best sports results, which is very hard to deny, therefore we will do the workout counting in percent. for it to be easier to do the counting, we will take one of the blocks, for example squats, over a week, and make 11 zones of intensity every 5 percent. All the order of the workout counting is done in 5 operations.
The order of counting the weekly and monthly loads by intensity zones.
% zones
1st operation
2nd operation
3rd operation
4th operation
5th operation
50
20
20-1000
20-1000
20-1000
20-1000
55
10
10-550
10-550
10-550
10-550
60
24
24-1440
24-1440
24-1440
24-1440
65
15
15-975
15-975
15-975
15-975
70
36
36-2520
36-2520
36-2520
36-2520
75
35
35-2625
35-2625
35-2625
35-2625
80
50
50-4000
50-4000
50-4000
50-4000
85
6
6-510
6-510
6-510
6-510
90
3
3-270
3-510
3-510
3-510
95
2
2-190
2-190
2-190
2-190
100
1
1-100
1-100
1-100
1-100
NBL
202
202
202
202
202
In%-In.kg
70.2%
70.2%-119.3
70.2%-119.3
AV-Vkg
14180
14180
14180
14180-24099
1st operation: from the workouts of the previous week, it is necessary to select and distribute the entire bar lifts in squats into the % intensity zones (see 1st operation). After this, it is seen that over a week, the sportsman did squats with 50% of maximum weight- 20 lifts, with 60%- 24 lifts, and with 70%- 36 lifts and so forth. After you distribute the entire bar lifts in squats into the intensity zones, you have to count up the overall NBL (number of bar lifts) for the week. For that, you have to add up all of the lifts in all the zones and you will get the NBL for the week- 202 (see 1st operation).
2nd operation: you have to multiply the NBL in each zone by the %. For example: 50%•20=1000, 55%•10=550, 60%•24=1440, 70%•36=2520, 75%•35=2625 and so forth. After you multiply all of the lifts in all the zones, you have to add up all of the got sums, which will give you the averaged volume (AV) = 14180 (see the 2nd operation).
3rd operation: right here you have to divide the AV (averaged volume) by NBL, and you will get the intensity in percent. For example: 14180:202=70.2% (see 3rd operation).
4th operation: after the average weight is found- 70.2%, we multiply ? by the best result in squats, for example: 70.2%•170kg=119.3 kg we get the average intensity in kilograms in a certain exercise (see 4th operation).
5th operation: the average weight in kg (119.2) is multiplied by NBL for the week (202); we get the workout volume in kg. For example: 119.3•202=24099 (see 5th operation).
After we analyzed the sportsman’s workout we see, that over a week he did in squats 202 lifts with an intensity of 70.2% (from the best result- 170kg), which equals the average weight of 119.3kg. With a volume of 24099kg.
The counting in bench press and dead lift should be done with exact same order.
The procedure and the order of the overall counting for all of the exercises are the same as for the individual one (see the table below)
The final counting for all the exercises
1st operation
2nd operation
3rd operation
4th operation
5th operation
NBL
414
414
414
414
414
In%-Av. weight kg
70.5%-
70.5%-
70.5%-103.2
AV-Vkg
29187
29187-
29187-427247
29187-427247
Tilt (NBL)
125
Other (NBL)
340
Overall NBL
879
Number of workouts
8
1st operation: we will add up all the NBL of all the exercises (for example: squats-202+ bench press-120+ dead lift-192) we get 414 lifts for the week
2nd operation: when we add up the AV (averaged volume) in all three blocks (exercises), we get the overall averaged volume for a week- 29187 (see 2nd operation).
3rd operation: when we divide AV by NBL, for example: 29187:414=70.5% we get the intensity in percent.
4th operation: we add up the Vkg (volume in kilograms) in all three blocks (exercises), we get the overall volume in kg for the week, for example: 427247 (see 4th operation).
5th operation: the overall volume in kilograms- Vkg we divide by the number of lifts and get the overall averaged intensity in kilograms for the week, for example 427247:414=103.2kg.
We separately count up the tilt NBL (standing up, sitting down, over the “saw-horse”,? the training apparatus, and so forth).
All the bar lifts that are lower than 50% from the best result (warm-up), the same way all the exercises on swapping, press from behind the head, press while sitting at an angle, beam push-ups, floor push-ups, leg press, training apparatus squats, chest muscle exercises, triceps, delta, press, and others, are written in other column.
In the column “Overall NBL”, NBL in the emulative exercises + NBL in tilts + NBL from the “other” column is introduced. For example 414+125+340=879 (see 5th operation).
We see that the sportsman did 879 lifts with 8 workouts per week.
For an example we cited 11 percentage zones , every 5%. This was done to simplify the explanation of how to do the counting. Actually, I do the counting in 6 zones.
1st zone –50%
2nd zone –51-60%
3rd zone –61-70%
4th zone –71-80%
5th zone –81-90%
6th zone –91-100%
these counts should best be done every week at the end of the week. This will allow us to see with what number of lifts was the sportsman’s volume in kilograms ( tonnage) done and with what intensity he worked out. After counting up the last week, it is necessary to do a comparative analysis, what did the sportsman from what was planned , and what he did not do. And you have to find an objective reason why the athlete did not do the plan. Hence it is needed to do some corrections for further weeks. Trainer has to always remember, that the sportsman is a live human with his own weakness and ambitions, and not some metal robot that doesn’t have any interruptions. Earlier we here at sports club “Irbis”, which is the backbone of the combined team of the Bashkortostan republic, only provided and did an analysis for the previous workouts, right now we came to a conclusion, that it is not enough, we also have to provide a future scheduled week. It will give us a chance to plan not only the NBL but also its volume, and workout intensity , which will help us to prevent over-strain. Of course this will mean more work for the trainer but only then can the trainer intuitively, and scientifically prevent sportsman’s over-strain and bring the sportsman to the peak of his sports condition in a required time.
For an example in the appendix 4,5 there are cited some workout plans of specific sportsmen. Again I warn against blindly coping workout plans of any champions. Because there are no same people, and the sportsmen of the highest class, have to have individual approaches, therefore and an individual plan, which is right only for him.
Exemplary six-week plan of workouts for the novice group.
