freezone

Russian Training Theory
In continuing to dispell the belief that all Westsiders only care about Westside, I present for your edification an interesting deconstruction of the general ideas of "russian" training by Vadim Protasenko. Let's get jiggy:

Vadim:
"Muscle strength depends on four major trainable factors: total miofibrills cross section of a muscle, muscle energy resources(ATP concentration and the rate of creatinekinaze reaction), the ability of the nervous system to momentarily mobilize maximum number of motor units, the proper form of the movement.

It is obvious that an effective training method should positively affect all above factors.

To increase the overall miofibrills cross-section via it's supercompensation after microtrauma has been inflicted the load should be long enough to provide for CP stores exhaustion during the set(the main condition for microtrauma to occur). On the other hand TUT shouldn't be too long as excessive glycolysis activation is not desirable(development of glycolysis work capacity doesn't contribute to increase of 1RM but at the same time decreases body's current adaptation reserves). Thus duration of training load should be near low end of effective miofibrilla damage range. That's why work in PL cycle is rarely done for more than 5 reps in a set. This number of reps is effective not only for stimulation of miofbrilla growth but for also for development of muscle CP capacity-to realize this goal a series of CP exhausting sessions recurring in several minutes intervals(enough for CP stores supercompensation after previous exhaustion) is required. But for development of CP capacity several workouts a week are required, on the other hand to provide for muscle restoration after microtrauma has been inflicted longer rest is required.

This problem is resolved by cycling, two types of cycling is used in a PL cycle. First, one workout out of two a week is "heavy"-the one when major stimulating load is applied, other workouts are "restorative" and are called "light". Second, even on heavy days the load during the cycle is varied. PL cycle is broken down into three main mesocycles, during each microcycle it's own specific goal is realized. First mesocycle several weeks long is called "introductive" and it's goal is to prepare muscle for further heavy loads through developing it's CP potential, thus providing for necessary energy potential adaptation for further loads(so that further heavy loads won't be too destructive for the muscle). 5x5 training method is usually used during that phase at intensity of 50-55% in the beginning and up to 65% in the end of the mesocycle. On light days either less volume is used or lighter intensity than on heavy days. One week rest in between heavy workouts is usually enough for effective restoration. After "introductive" mesocycle main or "shock" mesocycle follows, when intensity on heavy days increases from 65% to 75-80%. At that stage most of microtrauma occurs and for complete restoration one week rest between heavy workouts may be not enough. So during that stage accumulation of "residual" incomplete restoration occurs, and when intensity reaches it's maximum in the end of the mesocycle volume is decreased by decreasing the number of reps to 2-3 and transition to "restorative" mesocycle follows. "Restorative" mesocycle lasts for several more weeks, and that is when delayed supercompensation after microtrauma inflicted during "shock" mesocycle occurs.

But the goal of this mesocycle is not limited to this process of miofibrilla contractile elements supercompensation-intensity of heavy workouts during this stage is increased from 80% to 100% and that affects muscle ability to maximally mobilize all motor units and "teaches" tendons and ligaments to sustain limit loads. About a week within a meet another load decrease occurs, this time by decreasing the intensity that allows for maximal nervous system restoration. So, eventually PL cycle allows the athlete to match the peaks of developments of major trainable functions for the meet day and achieve maximal result at the competition.

So when structuring PL cycle the main goal is to match in time maximums of main trainable factors developments by the day of the meet, as gradually achieved "sporting form" will be lost due to transition of main trainable factors from the state supercompensation to the state of so called "lost supercompensation". Decrease of CP capacity due to load decrease starts already during "restorative" mesocycle........."

jurgen "skusim-si-to-este-asi-tak-100krat-precitat-a-mozno-to-pochopim--ale-je-to-inac-dost-kveci" k0kot

fakt zaujimave citanie, len sa k tomu urcite este budem musiet vratit (asi tak 100x ) aby som to vedel vyuzit

Zatial som sa dozvedel, že viac ako 5reps je pre silu neefektívne, lebo sa aktivuje glykolýza a tú pre silu netreba stačí energia z CP...
A 5-ky že vraj stačia na hypertrofiu miofibril.
Pre mňa to znamená, že ten system 10x10(GVT) čo teraz idem ma asi pekne pribrzí (Ide mi o silu a rýchlosť), dúfam že dočasne...(Jurgen mi radil radšej 10x6(5?)-asi mal pravdu...)
Asi budem v buducnosti použivať cykly po 5reps a menit len % a pauzy...
Pokračujem v čítaní

no a teda jak je ten cyklus:
- introductive, napr. 5x5, zacina sa na 50-55% a konci na 65% (dosiahnut sa ma priprava svalov na heavy loads)
- shock, heavy days zo 65% na 70-80% (hlavna microtrauma)
- restorative, znizuje sa volume na vykompenzovanie shock fazy, plus intenzita sa zvysuje na 80-100% (CNS)
- znizi sa volume aj intenzita a ide sa na sutaz

teda ta introductive faza to je flakaren z vysokym volume - korte faza I, shock - sergej ivanov priprava (meso), restorative - sergej ivanov sutaz (CNS).

snad som to pochopil spravne.

jurgen "asi-na-tom-nieco-bude" k0kot

Česky, slovensky, rusky event. polsky by ten článek nebyl? Nerozumím totiž anglicky vůbec. Diky, pokud ty to šlo přeložit.

Prof. Yuri Verkhoshansky:

..you thought right, in my works there are not the concept of "conjugated periodization" as used by powerlifters at westside barbell”. It’s also right what you wrote, I introduced the ”conjugate-sequence system of training loads organisation” (Block – system) for Olympic sport athletes. It’s absolutely another thing from the "conjugated periodization" of Simmons. I agree with you: “Westside is not actually the "conjugated sequence system". Westside looks to me more a concurrent method which borrows some features from other systems”. May be Luis Simmons used some concepts from my other works, probably he applied some concepts of the “complex method”. In this case the Simmons’s method could be effective for high level power lifters. It’s very difficult to express a serious opinion about this matter because in the articles of David Tate there are not evidence of scientific verifications of its results.

Prof. Yuri Verkhoshansky

You asked me to express my opinions about Luis Simmons’s “conjugate periodisation” and not about the coach Luis Simmons, for whom I have no doubts, he is a grate coach. I am afraid we are pointing to different meanings for the used terminology. May be this is the most important problem for the East-West communication. For this reason, it’s difficult for me to understand what is the “conjugate periodisation” and consequently I had some difficulties to express my opinion about it.

In East Europe sport training methodology, the word “periodisation” means the subdivision of training process in periods related to the different training’s tasks. There is also the conception of Training Periodisation of L. Matveev, that is based on his particular principle of training’s process planning, different from my conception of “Training Programming”. But from what is in my knowledge, I can suppose that in the West the word “periodisation” is synonym of “training’s planning” and the conception of Matveev’s Periodisation has named “Linear periodisation”. My conception of “Training Programming” is often wrongly associated with word “programming” that is the general activity to define the training programs.

May be also the word “conjugate” has been used in the West with another meaning. For example, I am not sure that the Conjugate Method of Luis Simmons is the same Conjugate Method that I know. In the article of Simmons “The Conjugate Method” has been reported that this method was invented in 1970th by weight lifters of Dynamo Club (USSR): “They were introduced to a system of 20-45 special exercises that were grouped into 2-4 exercises per work-out and were rotated as often as necessary to make continuous progress They soon found out that as the squat, good morning, back raise, glute/ham raise, or special pulls got stronger, so did their Olympic lifts. When asked about the system, only one lifter was satisfied with the number of special lifts; the rest wanted more to choose from. And so the conjugate system was originated.”

The Conjugate Method that I know was invented in 50th by my teacher, the famous high jumpers coach V. Djachkov. It was a brilliant idea to use the special strength exercises for improving the technique of athletes. For the first time in the Sport Training Methodology was introduced the idea that to adjust the competition exercise technique is necessary to increase the strength level expression in determinate movements. At that time I and Djachkov elaborated together this method and I suggested him to name it “conjugate” because the strength exercises have to be “conjugated” with the technical issues of the athletes. After, I introduced the Principle of Dynamic Correspondence to select and elaborate adequate special strength exercises on the base of the biodynamic structure analysis of competition exercise.

Often, in USSR the Conjugate Method was used also as “the execution of competition exercise with overload”. So, the original idea of “this” Conjugate Method is not simply “the rotation” of the same group of special exercises during the preparation period, but it is the “conjugate” use of special physical preparation exercises and technical exercises in the same training session.

In 60th, I started to use the special strength preparation exercises and technical works not in the same training session, but in different sequenced training sessions, and later, in different sequenced training stages. When I elaborated the structure of special physical preparation in speed-strength disciplines, I understood that also special strength work consists in different types of exercises, that can be conjugated from them in sequence (can be used in different training sessions and in different training stages). This idea was utilised in my Physical Preparation Training Methodology where I introduced: the Conjugate-Sequence System of training loads organisation, the Principles of Concentration and of Superposition of different training loads and the Block System of training.

Therefore, now in the East Europe sport methodology there are two different models for the use of different types of loads in training process: complex-parallel and conjugate-sequence. In the first case these loads are used together with “continuous rotations of the same special exercises” during all preparation period. In the second case these loads are used in the sequence, one type of loads after another, everyone concentrated in a special training stage. If the conjugate periodisation is another name of complex-parallel model of training loads organisation and you wish know my opinion about it, I can answer very shortly. The complex-parallel model is much more simple than the conjugate-sequence because it doesn’t need the exactly quantitative model of training load distribution during the preparation period. It’s better use the complex-parallel model for non expert athletes who have a not stabilised technique and a low level of physical preparedness (in any case when the coach doesn’t know very well the training experience of the athletes).
The complex-parallel model can be used also for high level athletes:

- in the first phase of preparation period, before they start the concentrated physical preparation work,

- when they don’t need to increase radically their physical preparedness level, but they need to “conjugate” their high level physical capacities with the technique ( it’s particularly important in some sport disciplines).

In generally, the conjugate-sequence model is much more effective that complex-parallel for high level athletes with high level of physical preparedness. In the sport disciplines where the sport result is strictly related with the increase of the physical preparedness level these athletes need to increase further their level of physical preparedness. In this case the training programs have to be elaborated very carefully. There are many other aspects about this issue but it need too much time to explain all the aspects involved. I hope this post will clarify, at least, the main arguments.

The Shock Method

Prof. Yuri Verkhoshansky, PhD

The shock method was developed at the end of the 1950s. This method was then researched in detail and successfully utilized by my friend C. Bosco in Italy and by many pupils and followers in America, Germany and other countries. The shock method is intended for the development of explosive strength of muscles and the reactive - ability of the neuro - muscular apparatus. The essence of the method consists of a stimulatory muscle stretch created by the kinetic energy accumulated from the sportsman's falling body from a specific, strictly prescribed, height. The resistance of the falling body (the shell) is stopped over a short movement path. This produces a sharp muscle - tension which creates instantaneously, a resilient potential of muscle - tension and stimulates a high-intensity central neuro - impulse on motoneurons. This in turn promotes a faster switching of the muscles from eccentric to concentric work and a more powerful contraction.

This is a non - conventional method of stimulating the work of muscles. Its peculiarity consists in the capacity of external stimulus coming not of a weight, but the kinetic energy accumulated by a free falling the body (or a shell). When free weights are employed, the magnitude of the muscles' working tension is a function primarily of volitional effort; however, in the shock method, the activation of the working muscles is "forced." The external factor of the weight example only assists the force produced by the muscles; on the other hand, with the shock regime the external factor (kinetic energy) forces the body to mobilize the innate motor resources. This circumstance makes the shock regime of the working muscles a very potent training means for the development of explosive strength and reactive ability of the neuromuscular apparatus of the sportsman.

The simpliest and most appropriate use of the shock method of developing explosive strength and the reactive ability of the extensor muscles of legs is the depth jump from a strictly prescribed height.

The specific features of the training - effect of the shock method was demonstrated by the results of an experiment with highly – qualified - weightlifters who employed depth jumps in a pre- competition stage.

Sheiko (trochu kostrbaty preklad):

http://www.elitefts.com/sheiko/Sheiko_book.htm

v podstate sa tam pise to iste co v prvom prispevku tuto, akurat je k tomu aj viac praxe prezentovanej a nejake kydy okolo a aj rozdelenie treninku podla urovni liftera ...

nejake highlights co ma uputaly a obcas su trochu v rozpore s tym, co sa zvykne bezne tvrdit o ruskych treninkoch (resp treninkoch obecne):

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.

It is necessary to focus the attention on the pectoral muscles. Exercises that develop those muscles are done right after the second bench press. (narozdiel od amikov co tvrdia presny opak)

To co zminujes tvrdi o treninku par lidi, nemyslim, ze by to bylo neco masove rozsireneho. Je prece jasne, ze pokud prijdes na trenink a jses totalne strhanej nebo jinak indisponovanej tezko muzes trenink odjet tak jak je naplanovano.

Idem teraz sheika a mam problem s presnym navazenim percent... Lebo u nas je len jeden 5kg kotuc, proste malo malych zavazi. Tak to davam priblizne, ale takych 75% a 80% proste nerozlisim, a ani niektore ine % tak davam rovnaku vahu, ale znizim pocet reps, pripadne zvysim, ak je to s mensou. Je to velka chyba?

nemate tam stuple na cinky? to zvykne vazit 2.5kg, takze mozes nakladat po 5kg inkrementoch, cimz riesenia skokov percent po 5% by mali byt u ludi co idu sheika spolahlivo zazehane ...
ak ne mas moznost si kupit 2.5kg kotucky sam pre seba (nestoja moc penazi) ...

a ano davat na 75 a 80% rovnako u treninkov ako je sheiko, neni moc dobre ...

Stuple nie su. Diky toto som chcel vediet

Musim to nejako vyriesit. Kupim abo co. Dik.