Strength training. Principles of strength training Strength training methods

Strength training is physical exercise which are recommended to be performed using additional weights. Strength training is designed to develop muscles. Due to special exercises you can achieve the development of muscle potential and the formation fit figure by burning fat cells.

TO effective exercises aimed at developing strength include training exercises with the number of repetitions ranging from 1 to 6. The mode of operation in a particular exercise is characterized by the number of repetitions and the weight of the burden. Performing auxiliary exercises is carried out in the same mode. Warm-up or lead-up approaches must also be performed in no more than 6 repetitions per approach.

In strength training, the technique of performing exercises is very important, which is aimed at solving two main problems:

· maximize the athlete’s performance;

· reduce the risk of injury.

As for maximizing results, it is possible by involving more muscles in the work.

Performing any exercise carries a risk of injury, stretching or tearing muscles or ligaments. In this case the main task The athlete’s responsibility is to observe safety precautions when performing the exercise.

In addition, the speed of the exercise plays an important role. For example, weightlifting is a speed-strength sport because it involves the interconnected work of strength and speed. For the athlete, both the application of force and the dynamic execution of the movement to achieve optimal speed become of great importance.

Strength training to burn fat

The main purpose of training to burn fat is to transform extra centimeters and folds into toned body contours. If you have decided to train to lose weight, then you cannot do without a thorough approach to choosing a program and type of training. When training on your own in the gym or at home, the exercises you know may not be suitable. This approach often prevents you from losing weight even with regular exercise.

Choosing the type of training begins with defining your goals. If you are not faced with the task of training to lose weight, but have a goal to keep your body in good shape and not gain overweight, then opt for aerobic cardio training. If you want to achieve effective weight loss by burning fat, pay attention to a strength training program. Combining strength fitness and aerobic training, which includes running, swimming or aerobics.

Basic principles of strength training

1. Warm up before training.

Strength training classes place a lot of stress on joints and tendons, so warming up is necessary to reduce the risk of injury. During this exercise, ensure that your body is warmed up and all joints are stretched.

2. Stretching after strength training.

When performing strength exercises, a person’s muscles contract, that is, their length shortens. The recovery process takes some time, which depends on the load. The main purpose of stretching performed after training is to help muscles return to their previous length, since muscle recovery directly depends on this parameter. Thus, stretching muscles after training helps speed up the recovery process.

3. Moderate amount of work.

As the weight of the equipment increases, the number of repetitions decreases. This helps reduce energy expenditure during training, allowing for faster recovery between workouts. In addition, doing a large volume of work is more suitable for gaining mass than increasing strength.

4. Perform predominantly basic exercises.

Try to save yourself from doing isolated exercises and give Special attention basic exercises. There are at least 3 basic exercises to train each muscle group. This amount is enough to increase strength. Isolating exercises will not help you achieve your goal; on the contrary, they will take up energy and time.

5. The optimal number of repetitions of basic exercises is from 1 to 6.

Strength is increased by using weights that are 80% or more of your one-repetition maximum. However, it is unrealistic to work in this mode every time due to the possibility of overtraining. It is recommended that about 70% of approaches be done with weights greater than 80%, and 30% with weights 80% or less. Sets with light weights should not be performed with maximum repetitions. It’s better to leave work at the limit of your capabilities to the maximum weights.

6. Increased time interval between approaches (up to 8 – 10 minutes).

It is difficult to imagine training without rest between approaches, since it is important element. Especially when it comes to strength work. For increase strength indicators muscles must be given all the best during each approach. And such a result will be impossible to achieve if you fail to rest between approaches. When working with strength, it is recommended to start the approach with rested muscles. Heavy weight and fewer repetitions are followed by a long rest.

Types of strength training

Strength training does not imply, as such, the division of training into types, however, when preparing athletes, there is a need to allocate separate periods that differ in goals and priorities. The periods include the following:

• a period aimed at improving endurance;
• a period aimed at increasing strength;
• a period characterized by peak strength;
• a period suitable for increasing the speed and dynamics of movements.

Since the skill of each athlete depends on technique, it must be constantly developed. Try to turn on technical training during all specified periods.

Mixed mode training includes those that cannot be defined as either strength or speed. During such training, it is possible to perform exercises that help develop both strength and speed, or are designed to reach peak strength. Endurance training cannot be mixed with other types.

Technical training is designed to develop technical skills. Her the main objective is to develop a stable motor skill.

What role does nutrition play in strength training?

Regular training is only one component of success. Exercising will not bring the desired effect without proper nutrition. But how do you know what to eat after strength training? Creating a menu yourself is not an easy task, which is best left to professionals.

For example, nutritionists, chefs and the founder of Level Kitchen Denis Gusev have developed two programs designed to recruit muscle mass – And .

The peculiarity of the varied menu is the predominance of dishes high in carbohydrates and optimal ratio proteins and fats that are necessary to provide energy to the body.

Program - This is a five-meal meal that will help you quickly gain muscle mass. With each delivery, you receive a full ration, branded cutlery and a menu with calculated values ​​of KBJU. This program not only helps you achieve your goal, but also significantly saves your time.

Program involves six meals a day, aimed at effective set muscle mass. The program is suitable not only professional athletes, but also for beginner athletes. It provides a balance of fast and slow carbohydrates.

Food delivery is carried out in Moscow and the Moscow region (up to 50 km beyond the Moscow Ring Road) from 6 to 12 hours with a choice of a two-hour interval.

Success in strength training largely depends on what exercises you do and whether you perform them correctly. All exercises are divided into two large groups: basic and isolating. Basic ones are those in which large muscle groups. Their implementation requires great physical tension of the whole body. That is why basic exercises form the basis of strength training and are the main component of all programs.

Unlike basic exercises, isolation exercises act primarily on one muscle and are auxiliary to basic exercises, providing a good workout for a specific muscle (for example, biceps). Typical error Many beginning fitnessists ignore basic exercises and concentrate on isolating exercises. Although for beginners, basic exercises should form the basis of the program, as they develop the muscles of the whole body.

Basic exercises are considered to be the bench press (dumbbells), squats with a barbell and deadlift. This classic triple can be supplemented with a variety of heavy rows, presses, pull-ups and push-ups. All other exercises are considered isolating. And the optimal strength training would be a combination of base and isolating training, with an emphasis on the base.

Polite refusal

Another fundamental principle of strength training is “muscle failure.” Without achieving muscle failure, the training will not be effective and will not give the results we are looking for. Muscle failure is a condition in which not a single repetition, nor half a repetition, can be completed independently. A tired muscle refuses to obey you. It is to achieve this state that bodybuilders use partner assistance (for example, with bench presses). The founders of bodybuilding considered muscle failure to be a “trigger” for muscle growth.

Sets and reps

In strength training, there are concepts of “sets” and “repetitions”. A set is an approach to the projectile. For example, you took dumbbells and bent your elbows 15 times into your biceps. This means that you did one set (set) of 15 repetitions. One approach (set) is not enough to work the muscle, so, as a rule, 3-4 approaches of 10-15 repetitions are done. The inscription 4*15 means 4 sets of 15 repetitions each. The combination of working different muscle groups in one workout is called a split. Split example: Monday: back - rear delta- biceps thigh - shin; Wednesday: chest - anterior delta - biceps; Friday: quadriceps - middle delta - triceps; etc. Many people prefer to train one muscle group in one day, adding only exercises for the abs, shin and lower back (hyperextension). But for beginners, split is the most correct solution.

Cheat, but without cheating

In general, you should strive to do exercises in strength training purely without deception (we deceive ourselves), but there is a situation when some conscious “rounding of the corners” helps. For example, you are already tired, but the target muscle group, in your opinion, has not yet received the necessary stimulation. In this case, you can use a slight “cheat” by throwing the projectile upward (passing the weak point in the concentric phase) not entirely cleanly and, thus, excluding the weakest muscles from the work. In strength training this is called "cheating" from the English. cheat - “fraud, deception.” So, cheating is used exclusively in the last few repetitions and, precisely, with the aim of achieving muscle failure. In all other cases, cheating is harmful and traumatic. It is especially not recommended to cheat for those who have not yet learned how to do the exercises correctly, otherwise they will never learn it and will continue to cheat all their lives.

Add some pepper

If suddenly one fine day you want to increase the intensity of your training or get tired of the routine, then there is a whole “menu” at your service that will diversify your training life and give a new impetus to your training process.

Reducing rest time between sets. If your rest time between sets was 1.5-2 minutes, try first reducing it to 1 minute, and then to 45 seconds. Naturally, the weight of the burden should be reduced somewhat. Reducing the rest time between sets will reduce the outflow of blood from the trained muscle, which is very good.

In addition to simply reducing the rest time between sets of the same exercise, you can combine two or more exercises in a series, doing these exercises with little or no rest between them.

Combining two exercises for opposite muscle groups (for example, biceps and triceps) is called superset. When three exercises are combined (in the vast majority of cases - for one muscle group), it turns out triset. There is also giant set, in this case, 4-5 exercises are combined for one muscle group. All exercises in a superset - triset - giant set are performed with virtually no rest between them; between the sets themselves the pause increases slightly, most often it is about 2 minutes.

The purpose of combining several exercises is not only to reduce rest, but also to allow a deeper impact on the target muscle group.

Losing weight

Drop set- This is a set with weight loss. You start a set with a certain weight of weight - be it free weight or weights in a machine, bring the set to “failure”, then reduce the weight of the weight by an average of 25% and again, do the set to “failure”. This is a classic drop set. If you go further and reduce the weight by 20-25%, you will get triple drop set. There are even more sophisticated methods, but let’s leave them to the professionals - let them suffer, but that’s enough for us.

Dumbbells or exercise machines?

Another important question, to which an answer must be given. What is preferable: exercise machines or free weights (dumbbells and barbells)? When exercising with free weights, in addition to the target muscle groups, the so-called stabilizer muscles are used, which “rest” in the exercise machines. At the same time, exercise machines are exceptionally good for isolated exercises, as well as for “supplementing” after basic exercises. In addition, the simulators are injury-proof, which makes them indispensable for solo training without an instructor or partner. In summary, we can say that for the “base” free weights will be more suitable, and for isolation – both free weights and machines.

Other questions regarding strength training, as well as figure correction techniques (reducing the waist and hips, tightening the butt, enlarging the breasts, getting rid of fat), training schemes for increasing or losing weight will be described in detail on other pages of the magazine website

And. Dobrynin

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1. History of the development of strength and differences between powerlifting and weightlifting.

Once upon a time, at the end of the 19th century and the beginning of the 20th, people trained very hard (almost all approaches performed to failure) and for a long time (with high intensity and volume), this led to the fact that most people could not withstand such volumes, at such an intensity that, most often, led to overtraining. Under such conditions, only those people who were genetically talented (with a very large adaptive reserve) progressed; everyone else simply could not progress. Training usually took place every day, for several hours, and in some cases - all day.

Over time, athletes and coaches began to understand that such training did not bring the results they would like. At this time there were wars, and the world began to be divided into two camps: the USA and the USSR; it was in these countries that the main development of the practical and theoretical power base took place.

We take these states as an example, because they took completely opposite paths to the development of power. Heavy and high-volume training couldn't give anymore desired result, so logically there were two ways to solve the problem: Reduce volume; Reduce intensity.

The USSR took the path of reducing intensity, and a basic system for developing strength appeared - Submaximal effort method. Soviet weightlifters continued to perform enormous training volumes, but all sets were performed as a percentage of intensity, rather than being performed to failure. Training system became very effective and led the USSR national team to victory in Olympic weightlifting wrestling.

At that time, in the USA they continued to train very hard (do failure sets), but at the same time they began to reduce the training volume, train for fewer repetitions and approaches. All this led to the formation of the second main method of developing strength - Maximum effort method.

I think everyone remembers history and the times when the USSR was the undisputed leader on the weightlifting platform. Definitely, the submaximal effort method has become more acceptable in weightlifting training, but we will talk about powerlifting(Further PL), and weightlifting and powerlifting are absolutely different types sports Weightlifting(Further TA)– speed-strength sport, while powerlifting – power.

The main difference between PL and TA is speed. The ability to move at high speed is determined by the following quality: rapidity. While PL is focused purely on developing strength, TA is a symbiosis of strength and speed. Maximal effort methods have a very negative impact on the development of speed, this is the fundamental reason why the maximum effort method is less effective in weightlifting than the submaximal effort method.

But, powerlifting is not weightlifting, here the development of speed is not as important as in weightlifting. Therefore, the maximum effort method has taken root very well in submarines. If you look at modern TA, the United States absolutely cannot compete with states that train according to Soviet methods, or those who took them as a basis and modified them. At the same time, in the world of powerlifting, the USA shows outstanding results; most of the absolute champions are from the USA.

From the author: I don’t know whether I got it or not, I wanted to convey that both methods of developing strength are effective. And it is impossible to say unequivocally that one is better than the other. It should be understood that the training process is one of the fundamental factors of the result, but not the only one. Sports performance is a symbiosis of stress and recovery. Training is responsible for stress, but at the same time, many other factors are responsible for recovery. And at maximum perfect workout, but without the necessary restoration, there will be no result.

2. Methods of developing strength.

There are two main methods of developing strength:

• Submaximal effort method- without refusal.
• Maximum Effort Method- with refusal.

There are many methods for developing strength, but they can all be divided into two types. With the presence of “refusal” and without “refusal”. In this case, muscle failure, when the muscle is no longer able to perform dynamic contraction.

Other methods that indirectly affect the development of strength.

• Impact method (plyometrics)– a method developed by the outstanding professor Yu. Verkhoshansky.
• Dynamic force method- a method that gained popularity in powerlifting thanks to Louis Simmons.
• Method of static-dynamic efforts– method of development of OMV (MMV), a method developed by Professor V. Seluyanov.

Submaximal effort method.

This method became very popular thanks to the practitioners and theorists of Soviet weightlifting. The basis of this method is to perform exercises “without failure.” For a complete understanding training process You just need a deep analysis of the training, for this the following indicators are used:

• PM– personal maximum (This is the weight that will be performed for 1 repetition to “failure”).
• Intensity- % of the personal maximum (example: 80 kg with a maximal max of 100 kg - this is an intensity of 80%).
• KPSh– the number of barbell lifts (This indicator moved into PT from weightlifting, where almost all exercises are performed with a barbell; in PT there are many exercises that are auxiliary, can be performed on blocks or with dumbbells, they carry less training stress, most often they are not will be included in the calculation of KPS, I highlight separately such an indicator as the General KPS in which I include all lifts, both barbells and dumbbells, repetitions on simulators, while the ER is calculated only from competitive and specially preparatory exercises).
• UOI– averaged relative intensity of all competitive and specially preparatory exercises (example: approach 60% 2x2 and 65% 2x2 KPS – 8 UOI – 62.5%).
• Tonnage– total weight lifted, shown in tons.
• Microcycle– a cycle that consists of several workouts (usually a microcycle is a week, but it can be longer).
• Mesocycle– a cycle that consists of several microcycles.
• Macrocycle- a cycle that consists of several mesocycles.

Thanks to its ability to vary volume and intensity, the submaximal effort method has grown into three main training systems:

The systems are described in more detail in the relevant articles, click on the links.

Maximum effort method.

Two main methods of developing strength, which relate to the maximum effort method:

• Low-repetition maximal effort method (classic maximal effort method).
• Multi-repetition maximal effort method (repetitive effort method).

Unlike the submaximal effort method, training systems that use the maximal effort method typically use other methods. In the first method, three main training systems were analyzed. Here we will analyze 2 training systems.

• Westside Barbell - Louis Simmons.

3. Drawing up a training program.

Preparation of training.

This chapter will describe how to correctly compose one workout, and then we will move on to the microcycle and macrocycle. Before you start putting together a workout, you need to understand what goals you will pursue, what basic methods to use, identify basic exercises, and the like. The following is a step-by-step description of the training algorithm and some examples.

From the author: Following the training algorithm, you can create your own training program; the chapter will provide examples to make it clear what should happen in the end.

1. Determine the goal of the training.

• Improvement sportsmanship.
• Gaining muscle mass.
• Improvement of qualities (strength and/or speed).
• Elimination of dead spots (work on problem areas of amplitude).

2. Determine the method of developing strength:

• Maximum effort method.
• Submaximal effort method.

3. Define helper methods (optional).

• Impact method.
• Dynamic force method.

4.Define a set of basic exercises.

• Competitive exercises (CS).
• Specially preparatory exercises(SPU).
• General preparatory exercises (GPE).

5.Choice of the nature of the training.

5.A. Submaximal effort method.

• Hard training.
• Average workout.
• Easy workout.

5 B. Seluyanov's method.

• Developmental training.
• Toning workout.

6.A. Selecting the intensity and volume of training (If the submaximal effort method is selected).

• Intensity zone (low, medium or high intensity).
• OI zone (low, medium or high intensity).
• KPS zone (low, medium or high volume).
• Repetition zone (number of repetitions in sets).

6.B. Selecting the main training method according to Louis Simmons (if the training system according to Louis Simmons is selected).

• Maximum effort training.
• Training using the submaximal effort method.
• Training using the dynamic effort method.

6.B. Choice of development muscle fibers(if the Seluyanov system is selected).

• Training mainly on VGMV.
• Training mainly on GMV.
• Training mainly on OMV.

Example training.

1.Training with the submaximal effort method for the bench press:

Analysis:

• Purpose of the training: Improving sports skills; Increased strength.
• Strength development method: Submaximal effort method (high-intensity system).
• Auxiliary methods – are missing.
• A set of basic exercises: 1. Squat – OPU (for bench press). 2. Press – SU. 3. Dumbbell press - OPU. 4. Triceps on a block - OPU. 5.Biceps on a block - OPU.
• Nature of training - hard workout.
• Training intensity and volume: KPS – 16. Maximum intensity – 90%. UOI – 80%. Repetition zone – 2-3 repetitions.

Conclusions: An example of a classic high-intensity style training program. Heavy training was selected with the presence of SPU and without SPU.

2.Training with the maximum effort method according to Seluyanov for the bench press:

Analysis:

• Purpose of the training: Increased strength; Development of vGMV and GMV (gain of muscle mass); Eliminating the problem with booster.
• Strength development method: Maximum effort method (System of Seluyanov’s training methods).
• Auxiliary methods – absent (forced repetitions in the bench press are possible).
• A set of basic exercises: 1. Press – SU. 2. Bar press - SPU. 3.French press - OPU. 4. Raising dumbbells in front of you - OPU.
• Nature of training - developmental training.

Conclusions: An example of a training program based on Seluyanov’s methodological base, specific for the bench press. Developmental training was selected for vGMV and GMV with the presence of OPU and SPU.

3.Training with the maximum effort method according to Louis Simmons.

Analysis:

• Purpose of the training: Increased strength; Eliminating the problem with booster.
• Strength development method: Maximum Effort Method (Loui Simmons Training Method System).
• Auxiliary methods – are missing.
• A set of basic exercises: 1. Bar press - SPU. 2. Dumbbell press - OPU. 3.French press - OPU. 4. Raising dumbbells in front of you - OPU.
• Nature of training - Maximum Effort (Loui Simmons Training Method).

Conclusions: An example of a training program for a day of maximum effort according to Louis Simmons, the training contains SUP and OPU, but no SS. This is due to the fact that Louis Simmons does not recommend making maximum efforts on the SS.

Microcycling. Compilation training week.

Once you have an understanding of how to design one workout, you should move on to creating a training week (microcycle). You need to understand that a microcycle does not have to consist of exactly 7 days, it can last longer, up to 14 days, just 7-day microcycles are a classic.

Drawing up a microcycle.

1.Define the goal of the training week – the goals may be the same as when preparing the training, but are more global in nature.

If it is desirable to use only one method of strength development in one training session, they can be combined in a training week. For example: one workout can be built on the principles of the maximal effort method, and the second workout can be built on the principles of the submaximal effort method. This is roughly how Louis Simons trains.

3.Determine the nature of the training– hard (T), light (L) and medium (C) workouts. The number of workouts, their volume, and intensity depend on the adaptive capabilities of the body. The better a person recovers, the more and more often they can carry out hard training. When recovery takes quite a long time, it is better to dilute heavy workouts with more light ones.

• For those who recover well: T + L + T or S + T + S.
• For those with moderate recovery: T + L + S or S + S + S.
• For those with poor recovery: T + L + L or S + L + S.

4. Determine training volume and intensity – training volume and intensity primarily depend on the selected training system. For example: In high-volume systems, the volume is high, while low intensity, while in high-intensity ones it’s the other way around. Secondly, the volume and intensity depends on other factors:

• Recovery speed– the better the recovery, the greater the volume and intensity you can do.
• Weight category - The higher the weight category, the lower the volume and intensity.
• Sportsmanship – The higher the sportsmanship and better training, the correspondingly greater the volume and intensity. An example of microcycles.

A microcycle that uses only the submaximal effort method.

Analysis:

• The purpose of the microcycle: Improving sports skills; Increased strength.
• Strength development method: Submaximal effort method (medium-intensity system).
• Auxiliary methods – are missing.
• A set of basic exercises: 1. Squat – OPU (for bench press). 2. Press – SU. 3. Dumbbell press - OPU. 4. Triceps on a block - OPU. 5.Biceps barbell standing – OPU. 6. Pull-ups - OPU. 7. Middle delta dumbbells - OPU. 8. Horizontal layout - OPU. 8. Seated press - OPU.
• Nature of training - hard, medium and easy workout.
• Microcycle intensity and volume: KPS – 109. Maximum intensity – 82.5%. UOI – 70%. Repetition zone – 2-5 repetitions.

Conclusions: An example of a training microcycle in a medium-intensity and medium-volume style. A training session with the presence of a control point and without a control point was selected.

An example of a microcycle according to Seluyanov can be found in the corresponding article.

An example of a microcycle according to Simmons can be found in the corresponding article.

Macrocycling. Preparation of training for 1-2 months.

1. Define the macrocycle:

• Recovery cycle– post-competition (usually the main goals are recovery after competition and rest).
• Basic or preparatory cycle – before the pre-competition cycle (in the basic cycle many tasks are solved, such as gaining mass, working on dead spots, improving strength qualities, speed and improving technical skills).
• Pre-competition cycle – cycle immediately before the competition (the main goal of this cycle is to lead up to the competition, to reach peak form).
• Competition cycle – a cycle in which there are several starts (maintaining and improving form between starts).

2. Determine the main methods of developing strength - a macrocycle can consist of several microcycles, which use different methods of developing strength. It can also consist of two parts, where in the first part the advantage consists of one method of developing strength, and in the second part - from the other.

3. Determine the type of cycling:

• Linear cycling– increase in intensity and decrease in volume or vice versa.
• Variable cycling(sinusoidal) - an increase in intensity and a decrease in volume, then an increase in volume and a decrease in intensity, and again an increase in intensity and a decrease in volume. In the graph, the intensity and volume resemble a sinusoid, which is why this type of cycling is often called sinusoidal.

Example of a training program.

High volume training program with sinusoidal cycling.

From the author: To avoid a lot of text, since you will have to show a 4-week program, in order to see how a sinusoid behaves on the graph, the program will be presented in the format of 2 workouts per week.

OUI: KPS:

Analysis:

• Microcycle: Basic microcycle.
• The purpose of the microcycle: Improving sports skills; Increased strength.
• Strength development method: Submaximal effort method (low-intensity system).
• Type of cycling – variable cycling.
• Auxiliary methods – are missing.
• A set of basic exercises: 1. Squat – OPU (for bench press). 2. Press – SU. 3. Dumbbell press - OPU. 4. Triceps on a block - OPU. 5.Biceps barbell standing – OPU. 6. Pull-ups - OPU. 7. Middle delta of dumbbells - OPU. 8. Press with medium grip - SPU.
• Nature of training - heavy and medium workouts.

Combining strength development methods.

It should be understood that all methods of developing strength are effective, and training can be built around one method or a combination of several methods can be used. The most prominent representative of combining methods of strength development is Louis Simmons. This person combines two methods of strength development in his training programs, and also uses the dynamic effort method as an additional one. Now let's look at some types of combinations of methods.

Combination of strength development methods in one workout:

Maximum effort method and submaximal effort method.

In this example, a 65% 4x4 bench press is performed first, the main purpose of which is to improve sportsmanship and pre-fatigue before a heavy bench press up to 3 repetitions to failure. If you perform approaches to failure without preliminary fatigue, it will be within 88-93% of your maximal max. If performed after pre-fatigue - 80-90% depending on the intensity and volume of pre-fatigue. Reduced weight on the bar – less “load” nervous system. Also, bench press up to 3 RM and pre-exhaustion together give a greater volume of training.

Submaximal effort method and dynamic effort method.

In this example, the workout begins with a chain press for speed - SPU for problems with pressing and an exercise for developing speed. Second exercise - classic bench press lying down - SU. The chain press is performed as the first exercise, since speed is very important when working on speed, so it is necessary to do exercises for developing speed at the beginning of the workout.

A combination of strength development methods in one microcycle.

Method of submaximal efforts and dynamic efforts.

In this example, the first workout is the classic submaximal effort method. The second workout is the dynamic effort method, exercises are performed at speed in a small number of repetitions. In the second program there is a small CV, this is due to the fact that to maintain high speed in the exercises you cannot use large weights, and also do not forget that rubber and chains increase the weight.

A combination of methods for developing strength in the macrocycle.

Macrocycling often uses multiple strength development methods. Often a macrocycle can be divided into 3-8 microcycles in which one or another method of developing strength is predominantly used.

Macrocycle with a combination of methods.

• Weeks 1-6: Predominantly repetitive effort method (8-12 reps). (This method is very good for developing muscle mass; bodybuilders mainly use it). This method will allow you to gain more muscle mass, which you can then use in competitions.
• Weeks 7-10: Submaximal effort method (low-intensity system).
• Weeks 11-14: Submaximal effort method (high-intensity system).

When constructing a training microcycle in this way, several methods of strength development are used, which take turns; they are not combined in one workout or week.

What is the best way to combine methods in one workout, week, or place them in separate macrocycles?

This question is very subjective. We can say that Louis Simmons combines them in one microcycle, and B.I. Sheiko generally uses only one method of developing strength. At the same time, Sheiko and Simmons have a huge number of outstanding athletes, despite completely different training approaches.Therefore, it cannot be said that it is better this way or that way. It’s better what suits a particular athlete. It is better to ensure that the golden mean between load and recovery is observed as much as possible. And by what methods this will happen is no longer so important.

4. Macrocycling. Methods and types of cycling.

In the last chapter, examples of the basics of cycling were discussed; this chapter will go into more detail.

First we need to talk about why load cycling is needed. The human body is in a constant state, and any load leads to stress to which the body needs to adapt. When the body receives a load that is new to it, the body reacts with physiological changes and adaptation of the body to stress. Stress can be of three types: Little, necessary and too much. By determining the level of stress, the body triggers adaptation; if the stress is too low, adaptation does not occur and the body remains at the same level. Under the right stress, the body initiates adaptation and improves all functions to avoid future stress. Necessary stress is the basis of all sports, but if the stress is too great, the body cannot cope with it, in sports this manifests itself in overtraining or under-recovery. The main task of load cycling is to select the desired stress. Now let's move on to what indicators can be used to cycle the load.

Exercises.

Exercise cycling is more popular in bodybuilding. In powerlifting, the choice of exercises is much smaller, for several reasons. Powerlifting has competitive lifts, so the majority of the load should come from these movements. All other exercises are auxiliary, the purpose of which is to improve results in competitive exercises. You can cycle exercises once a week or once every few weeks.

Recommendations and examples: I recommend changing exercises every mesocycle (4-8 weeks). Example: if a person has problems with pressing and decides to include a bar press once a week after the main bench press. If he cycles every week, he will need to do a different exercise the next week to solve problems with presses, this could be a bar press narrow grip or bench press with rubber bands. And when cycling once every 4-8 weeks, a person will work out the entire mesocycle in this exercise. The main difference will be that if a person begins to pass the sticking point better, the exercise helped, and if it does not pass, it did not help. You can make an accurate conclusion about the effectiveness of this exercise. In a situation with changes in exercises, it will be difficult to draw a specific conclusion on the exercises whether they are suitable or not.

Volume and intensity.

Volume and intensity are the main indicators by which load cycling is performed. Here it should be understood that the training program cannot be voluminous and intense at the same time. There is always an emphasis on high intensity or high volume, in some cases varying with medium intensity and medium volume.

Recommendations and examples: The selection of the required intensity and volume for a person depends on a large number of factors, but primarily on weight category and level of sportsmanship. The main task of the coach is to select the required intensity and volume so that the athlete can improve his athletic performance. If the volume and intensity are too low, the body will not adapt and improve its athletic performance; if the volume and intensity are too high, it will result in overtraining.

Number of repetitions and approaches

The number of repetitions and approaches indirectly (indirectly - because intensity is also very important) determines which training system is chosen. If the repetitions are within 2-4, then most likely these are high and medium-intensity systems; in the case of 4-6 repetitions, these are low-intensity systems. More than 6 repetitions are used extremely rarely in classical systems. Cycling by repetitions and approaches determines the total training volume; the more repetitions and approaches, the correspondingly greater the total volume.

Recommendations and examples: Often, many people think that CPS and UOI do not pay attention to layouts (repetitions and approaches) - this is a mistake. For example, you can take two athletes (absolutely identical). The first one will do a set of 60% for 6 reps, and the second one will do a set of 60% 2x3. The total volume and intensity will be the same, but the first person will receive more training stress.

From this we can draw the following conclusion: If a person always works at approximately the same repetitions (2-4 or 5-6), in this case, calculating the KPS and UOI will be enough to analyze the program. In those cases when there is a very strong scatter among repetitions (from 1 to 10), one should take into account not only the CPS and UOI, but also the layouts in which they were performed.

Types of load cycling according to KPSh and UOI.

There are two main types of cycling, which were mentioned in the last chapter:

• Linear cycling.
• Variable cycling(sinusoidal).

Linear cycling – The simplest and oldest type of cycling, its main essence is that training begins (most often) with high volume and low intensity, after which there is a decrease in volume and an increase in intensity.

The graph will show cycling with an increase in the CV and a decrease in the CP:

The third type of cycling is an increase in intensity, with a constant KPS:

In such cases, you should start the cycle with a known low CPS. If you start with an average KPS and try to maintain it as the intensity increases, this will lead to overtraining or injury, and it is also possible simply not following the plan.

Variable cycling (sinusoidal)– a more complex type of cycling. The main difference is that there is no constant increase in the KPS and UOI, but the growth is variable - one week there is a high KPS and low UOI, in the second week it’s the other way around. On the graph it looks like a sinusoid, so this type of cycling is often called sinusoidal.

First view: week one - high CPS and low SV, week two - low CPS and high SV and so on. This is the simplest and popular look variable cycling.

The point of this cycling is that the first week is hard, the second is very hard, after which you need to recover well, so week 3 is easy. After this, this 3-week macrocycle is repeated, but there is already a fall in the CPS and an increase in the IOI.

This is a rather complex type of cycling, because it is difficult to guess with the required load on a peak day, there can be either a failure (not fulfilling the plan) or an insufficiently hard workout, after which there is no need to do light workouts for a week.

Third type: In this type of cycling - 1, 2, 3.4 weeks are similar in CPS and Intensity, and then 5, 7 become more voluminous, and 6 and 8 more intense.

Cycling general conclusions: As you can see, there are many different types of sinusoidal cycling; first of all, they depend on creative abilities, and, of course, they must have some methodological justification.

From the author: Which type of cycling is best is difficult to answer. In this situation, everything is very individual. I recommend starting with the first example, or better yet, with linear cycling, and then, after gaining experience and after analyzing your past cycles, experiment and select what suits you specifically, but in this article I’m just showing what types of cycling exist.

Performing strength exercises helps strengthen muscles, increase their strength and volume, and also expend a large amount of energy, which is important for people who want to lose weight. However, strength training for weight loss is not the best the best option getting rid of unnecessary pounds. Endurance training will be much more effective here. But why strength training is needed and what it can be is the topic of today’s conversation.

Strength development

Strength training is practiced everywhere - in schools, the army, sports clubs. Strength training techniques vary from regular to heavy powerlifting classes in the gym.

When a person first goes to the gym, often his main goal is to pump up volume. Such a thing as muscle strength fades into the background. As a result, many people stop exercising without seeing a noticeable “explosive” result.

However, it is important how many muscle fibers in the muscle work for the result, and not its thickness. Your strength primarily depends not on volume, but on the functional usefulness of your muscles. This explains the amazing phenomenon: a person with thinner arms than you can bench press 100 kg, but you cannot.

Strength training is aimed at overall physical training person. For beginners, push-ups, pull-ups and squats are enough. For those who want to know the true capabilities of their body, training with iron will come in handy.

Strength fitness involves many areas. All kinds of strength training are designed for different degrees physical development. Therefore, everyone can choose the most suitable strength training method for themselves. The main thing is to remember that you need to train regularly, otherwise the results will go away the same way they came.

Strength Training Options

good strength training involves versatile work on all the muscles of your body.

Home workouts

In most cases, these are exercises without weights, reminiscent of a mixture of exercises and gymnastics. This method of strength training is typical, in particular, for the military, and has been practiced for a very long time.

Strength exercises at home look similar to circuit training: you do squats, push-ups, pump up your abs, and do other exercises. Such strength fitness develops endurance, strengthens the heart, and slightly increases strength.

Strength training without iron is used in various types wrestling as a warm-up or for general strengthening preparation. Often a partner acts as an additional burden.

Horizontal bar and parallel bars

The method of strength training for the armed forces of any country also involves training on the horizontal bar and uneven bars. The soldier must be able to do pull-ups and do push-ups. His body must be strong and flexible in order to effectively carry out assigned combat missions.

Look at the people who are into workout. They don’t look pumped up, but their muscles are an order of magnitude stronger than those of an ordinary person who is not familiar with the horizontal bar.

We can say that strength training on horizontal bars is almost harmless exercise stress. Its harmfulness only appears at the moment when you jump from the horizontal bar to the ground - try to do it softly and on your toes, not on your heels. IN the latter case you create an artificial concussion for the entire body (from heel to head) and a traumatic load on the spine.

Beginners can be advised to do power complex on the horizontal bar and parallel bars without weight. That is, you exercise without weights, being content with your kilograms. Further, strength program can be complicated by adding various elements to it: forceful exercise, flips, etc. But all this should be mastered when your muscles can easily endure 15-20 pull-ups and the same number of push-ups.

Next, when you can complete the specified number of repetitions in your strength training, you can stop there, or you can start working with extra weight. In the latter case, it is time to go to the gym.

Powerlifting

The entire set of exercises in powerlifting is based on the chest press, squats and deadlifts, their various combinations and lead-in exercises.

In weightlifting, the snatch and push of a barbell is a mixture of a squat and a deadlift. Pulling the barbell overhead is practiced separately with the help of.

Classic triathlon is bench press, squat, deadlift. Of course, working only with these 3 exercises makes sense only for those who aim to develop their maximums in them.

From the point of view of influence on the figure, this will not bring fundamental changes (strength cannot be assessed by appearance). Therefore, if you want to not only develop strength, but also change your proportions, it is recommended to include additional exercises for specific muscle groups in your strength complex.

When it comes to spinal health, people with back problems may want to avoid (or limit) deadlifts and squats. own weight). The squat can be replaced with a leg press. But nothing can fully replace the deadlift. Instead, it is better to do hyperextension.

Heavy workouts should be planned so that one muscle group is stressed once a week. There is no point in training more often. Instead of a second hard workout in one week, you can do a light one with the goal of pumping blood into the target muscle group.

The morning period is not the best best time for lifting weights, it is better to train in the afternoon and evening. Strength training in the morning will not be as effective as at a later time, since the body is still sleeping. Exceptions to the rule are people who are nocturnal. For them, morning is like evening for others.

After a powerful strength workout, it makes sense to pedal an exercise bike or work on an elliptical machine.

Circuit training, crossfit

CrossFit develops endurance and strength at the same time. This is a strength workout for all muscle groups. Sometimes all these groups work on the same day, which is not always correct or safe.

Some of the exercises can be done at home, as has already been said. A more serious CrossFit strength training program can only be implemented in conditions gym.

Important points

No matter how you train, before you start training, pay attention to a number of recommendations:

1. A set of strength exercises in the gym is always performed after a good warm-up. Loading cold muscles is not only ineffective, but also extremely unsafe, especially if you are working with weights. You can also get injured on the horizontal bar or uneven bars. By the way, despite its apparent simplicity, strength exercises It should also be done at home after active warming up.
2. Review your diet. For heavy physical training, you will need plenty of protein and carbohydrates.
3. Provide your body with rest between workouts for at least 2 days. That is, if you trained today, next workout in the same forceful style should be the day after tomorrow. Muscles need time to recover.
4. Listen to your body. Sharp pain during exercise indicates an injury. You shouldn't continue lifting weights through this pain until you figure out its source.
5. A strength training program should be designed by a qualified professional. Otherwise, you risk losing time or health.

Since a diploma or certificate does not always indicate the proper level of practical skills and knowledge of its owner, you can collect feedback on the work of a particular trainer.

It’s good if a person has a medical or biomedical education, and has more than one year of training in the gym. Then he will be able, at a minimum, not to harm, and ideally to help, by developing a safe and effective strength complex.

Injury Prevention

Now let’s talk about what the consequences of inept strength training can be. Of course, it is difficult to harm yourself by exercising at home without weights. But those who work with hardware, and everyone else, should pay attention to some important points:

1. Know your diagnoses. Some of them can really be ignored, but others in certain conditions pose a threat to life. Before active strength training You should consult your GP.
2. You should not exercise on a full stomach.
3. Make sure that the room maintains a normal microclimate. There should be no drafts or stuffiness, the temperature should be comfortable.
4. In the gym, until you have mastered the technique of basic exercises and done yourself the right stretch, no need to take heavy weights.

There are many strength training methods. Experiment, choose what suits you and gives results in your particular case. And, of course, remember that you only have one health, and you train to strengthen it, not destroy it.

08.12.2014

The gym is the heart of any fitness club. Fitness instructors understand this, but not visitors. Most often, they resort to limited training of only the “most necessary” muscle groups. Imagine a regular dinner in a good restaurant, where there is always only one steak on the menu. Tasty and healthy, but it becomes monotonous very quickly. In fitness training, such monotony can lead, at best, to stagnation, and at worst, to health problems.

The halls feature a variety of equipment selected for specific areas and purposes. Considering one of the basic principles physical training“Training is what you train”, a variety of training methods for fitness enthusiasts is a must.

Human strength abilities can be divided into explosive force(ability to overcome Weight Limit in a minimum amount of time) and strength endurance (the ability to demonstrate strength qualities to the maximum for a long time). There are also concepts of dynamic and static force- these are manifestations of strength qualities through movement (changes in the length of muscle fibers) or without movement (muscles are tense, but do not change shape).

Having such a wide range of manifestations of human strength qualities, training these capabilities should be varied. So what are some recommended strength training methods?

First we need to explain how loads are calculated in strength training. There is the concept of “one repetition maximum” or “1RM” - this is the weight of the projectile that can be lifted once in correct technique with maximum effort. Accordingly, 2RM, 3RM, and so on are weights that can be lifted with maximum effort 2-3 times or more, respectively. An experienced trainer can select the necessary weights even if you have no idea how much you can lift.

STRENGTH EXERCISES RESULT IN ACCELERATION OF METABOLISM, BURNING OF EXCESS FAT, STRENGTHENING MUSCLES AND LIGAMENTS, AND THE APPEARANCE OF A SPORTS SILHOUETTE. SUCH PROGRAMS DO NOT LEAD TO GROWTH IN MUSCLE MASS, ESPECIALLY IN WOMEN, DUE TO LOW INTENSITY AND FEATURES OF THE FEMALE BODY (IN PARTICULAR HORMONAL BACKGROUND).

STRENGTH TRAINING METHODS

The most common way to train strength qualities is the repeated-alternating method. The exercise is performed slowly, using the correct technique, with weights of 50-80% of 1RM in 5-20 repetitions. Typically, 3-10 approaches are performed, including warm-up ones, bringing the weight of the apparatus to the maximum in the appropriate number of repetitions. It is worth resorting to for those who plan to improve their endurance, gain muscle mass and strengthen their muscles in general. This is one of the safest and simplest methods.

Next common in modern fitness method - circuit training. Trainers often use this technique to reduce weight and increase the emotionality of classes. Visually, it resembles children's relay races: “stations” are determined, each of which corresponds to one task (pump up your butt, remove belly fat), and a sequence. And then all that remains is to move around the circle and do the exercises. Without stops! A short break can be taken after each completed cycle. I don’t recommend skipping a rest break for beginners. This method is used for training strength endurance and taken as the basis for a popular training direction -.

I will note the method of training speed-strength qualities. Typically the load is selected in the range of 20-40% of 1RM. The exercise is performed with maximum speed in 5-8 repetitions. The CrossFit system uses a lot of speed-strength exercises, this is due to the stated goal of the training - to overcome the load in the minimum time. Many functional exercises that are popular today are also performed using speed-strength techniques (for example, snatches, lunges, power cleans). Increased risk of injury, high energy consumption and high coordination complexity are the disadvantages of this method, so initial stages It's better to give it up.

To train absolute (slow) strength, the maximum effort method is used. It does not provide a large increase in muscle mass, but it does provide an increase in strength. Please note that this activity will require extensive experience in strength training! Weights used are 85-105% of 1RM, the exercise is performed in 1-4 repetitions with with maximum effort. In this case, it is often not the approaches that are counted, but the lifting of the apparatus for the workout. This method is definitely not for sissies - be prepared to feel extremely tired and follow all the rules, because it is considered traumatic.

The static force method is often used in various systems physical therapy to strengthen certain muscles or in strength training, if it is necessary to have a well-developed static component of strength, for example, in wrestlers. Beginners usually do similar exercises using weight own body or supplementing it with a small weight. This method is characterized by a narrow focus on the goals achieved (“you train what you train”) and low energy consumption due to the absence of muscle fiber contraction. It is not suitable for people at risk of developing hypertension (high blood pressure).

There are other methods of training strength qualities; they are most often aimed at athletes of certain sports; competent fitness trainers use them in doses in the training of their students.

By applying all the variety of training process methods, you can make your classes much more effective, efficient, varied and emotional.

STRENGTH EXERCISES PROGRAM IN THE GYM FOR BEGINNERS

The program can be used by training repeatedly using a variable method, such as 3-5 sets of 10-15 repetitions, or a circuit training method, such as 3-5 circuits of 10-15 repetitions.

• Squats with a mini barbell on your shoulders or with dumbbells in your hands.
• Dumbbell bench press lying on a horizontal bench.
• Lunges with a step back or step forward with dumbbells in your hands. For beginners, I recommend doing lunges without dumbbells.
• Raise dumbbells through the sides in a standing position, arms should be slightly bent at the elbows.
• Hyperesthesia on a special bench with a 5-10 kg weight plate on the chest, for beginners - without a weight plate.
• Vertical thrust behind the head on a special simulator.
• Ab crunches in a lying position on a gymnastic mat on the floor in an equipped area of ​​the gym for stretching and functional training.

By performing these exercises regularly, you will strengthen all major muscle groups and prepare yourself for more intense exercise.