Post by gp on Apr 29, 2014 10:47:01 GMT 10
I don't know the answer to your question but it hit upon a point I was discussing just the other day - that the Russian approach is to use less specificity for beginners. However, the following points should be noted about the Russian approach:
- while appearing less specific, the exercises in the Sheiko novice programs are almost like stepping stones to the full powerlifts - deadlifts from blocks, box squats, bench presses using foam blocks - they are partial movements. Apparently, the partial movements start very small and eventually become bigger, so there is a clear progression to the competition lift. Teaching the lifts this way would take longer, but it would ingrain proper mechanics and muscle recruitment and tightness to the point where I think it would be very difficult to unlearn.
- these movement progressions are more like how you traditionally learn other sporting skills, like swimming or gymnastics.
- I imagine athletes are likely to be much younger - think early teens - and therefore physically immature. When you have more time for development, you can afford to have a much more gradual learning progression, much like in Australia where you taught swimming from as young as 1 year old.
In the context of an adult or young adult wanting to take up powerlifting, using the Sheiko approach might be painfully slow to the point where the novice wants to give up. Younger kids have less of a say in the matter and do what they're told. Adults also don't have time up their sleeve and are physically mature. There is no reason not to use the competition lifts from the get-go, particularly because they are more likely to have some level of strength to build upon. If there are specific weaknesses facing the novice because, for example, they are coming from a completely sedentary lifestyle, these should be dealt with on a case by case basis, preferably under the guidance of a coach. I wish I had this from the beginning.
Any program is likely to work for a novice - as it will impose a stimulus that demands an adaptation in response. It's a question of what will work best in a particular situation. Training novices should be different from training non-novices, that much is clear. I think for an adult or young adult, it's hard to go wrong with a linear progression program based on full-body workouts 3 times a week. Starting Strength is not a bad example .
- while appearing less specific, the exercises in the Sheiko novice programs are almost like stepping stones to the full powerlifts - deadlifts from blocks, box squats, bench presses using foam blocks - they are partial movements. Apparently, the partial movements start very small and eventually become bigger, so there is a clear progression to the competition lift. Teaching the lifts this way would take longer, but it would ingrain proper mechanics and muscle recruitment and tightness to the point where I think it would be very difficult to unlearn.
- these movement progressions are more like how you traditionally learn other sporting skills, like swimming or gymnastics.
- I imagine athletes are likely to be much younger - think early teens - and therefore physically immature. When you have more time for development, you can afford to have a much more gradual learning progression, much like in Australia where you taught swimming from as young as 1 year old.
In the context of an adult or young adult wanting to take up powerlifting, using the Sheiko approach might be painfully slow to the point where the novice wants to give up. Younger kids have less of a say in the matter and do what they're told. Adults also don't have time up their sleeve and are physically mature. There is no reason not to use the competition lifts from the get-go, particularly because they are more likely to have some level of strength to build upon. If there are specific weaknesses facing the novice because, for example, they are coming from a completely sedentary lifestyle, these should be dealt with on a case by case basis, preferably under the guidance of a coach. I wish I had this from the beginning.
Any program is likely to work for a novice - as it will impose a stimulus that demands an adaptation in response. It's a question of what will work best in a particular situation. Training novices should be different from training non-novices, that much is clear. I think for an adult or young adult, it's hard to go wrong with a linear progression program based on full-body workouts 3 times a week. Starting Strength is not a bad example .
