Bodybuilding and other sports

The experience of sports practice and numerous studies (Matveev L.P., Verkhoshansky Yu.V., Ozolin M.G., etc.) convince us that progress in sports feasible only on the basis ofcomprehensive development both physical and spiritual abilities.

This is explained by the fact that the ultimate improvement of any quality is possible only if comprehensive, a general increase in the comprehensive functional capabilities of the human body. In addition, the wider the range of various motor skills mastered by an athlete, the more new forms of motor activity become available.

1. Athletic training of representatives of various sports
2. General physical training exercises for all sports
3. General physical training, highly specialized exercises

Athletic training of representatives of various sports

In this regard, special interest is shown in the content of general physical training. In particular, to the role and place of an athlete’s athletic training (the term “athletic training” is used, because we are talking not only about the development and strengthening of your strength and endurance, but also about improving the external shape of the body).

Despite the fact that the material on the use of strength training in various sports, accumulated in foreign and domestic literature, is very large, it cannot be considered fundamental.

1. firstly, not all material is based on scientific data;
2. secondly, the patterns of development and adaptive capabilities of the body in the process of many years of developing sports skills are not always taken into account.

In practice, we often have to deal with the indecisiveness of many coaches - whether to include athletic training into the training process during a certain period of training: competitive, preparatory or transitional. This point is further complicated by the fact that the optimal ratio of athletic training with other types of training does not remain constant, but changes at different stages of sports improvement. In addition, the methodological forms of using various exercises aimed at developing strength abilities corresponding to a specific sport have not been sufficiently studied.

Based on scientific analysis and taking into account the vast experience of sports practice, as well as the rich experience of foreign specialists in the field of bodybuilding, it is possible to substantiate methodological forms of athletic training in various training cycles for athletes of different sports. (The structure of the method was based on N. Kiriyenko’s publications in the newspaper “Sport Abroad”)

Athletic training equipment should be selected on the basis of objective quantitative data on the motor specifics of a particular sport, so that they correspond to it in terms of the body’s operating mode.

During the preparatory period, the inclusion of bodybuilding elements should occur on the basis of a wide variety of forms of motor mode. A prerequisite in the selection of exercises is the involvement of all major muscle groups. The weights are selected so that the required number of repetitions can be performed without difficulty.

General physical training exercises for all sports

Such exercises for all sports can be:

1. Bench press - 2 sets of 15 reps, 3 sets of 10 reps.
2. Squats with a barbell on captives – 2x15, 3x10.
3. Lying on a bench, abducting arms with a load, behind the head - (3-4) * 12.
4. While standing, bend the torso forward – 2x30, 3x15.
5. Hanging on the bar, pull-ups with an extremely wide grip - 3*(10-12).
6. Standing, raising the barbell until it touches the chin - (3-4)* 12.
7. Lying leg raises - 3*(15-20).
8. Lying body raises with turns - 3*20.

A set of exercises is performed three times a week at an average pace.

Exercises can be replaced. Especially if it is possible to use simulators. For example, instead of squats with a barbell, you can perform the following exercises: seated leg extension, seated leg press and other variations.

In training, the task of which is to eliminate deficiencies (lags in the development of individual muscle groups), you can plan no more than three exercises for the lagging muscle group. At the same time, all other muscle groups are not ignored.

If it is necessary to recover from an injury or illness, a prerequisite should be a large number of repetitions (30-50 or more) of the exercise with small (up to 30% of the maximum) weights.

Thus, the given set of exercises can be used in the transitional and partially in the preparatory periods by athletes of all sports.

At these stages it is possible to use the method in the training process circuit training. The complex includes mainly technically simple exercises, in most cases general preparatory exercises or from the arsenal of bodybuilding tools. The number of exercises should be no more than 10, the number of repetitions should be 10-15, and they should be performed without pauses. Rest before the next round of exercises for 1-5 minutes.

Each exercise primarily targets a specific muscle group.

Such exercises could be:

lying push-ups; hanging pull-ups to the back of the head; squats with a barbell on the shoulders; body bends; lying leg raises and body raises with turns; jumping.

With the growth of sports achievements, it is necessary to take into account the determinant of abilities that determine the success of sports activities.

Thus, it has been established that the energy supply of muscle work during training, for example, for maximum strength, is fundamentally different from the processes inherent in endurance work. Therefore, if a long-distance runner uses exercises with a small number of repetitions and large weights, this may even reduce endurance indicators - the leading quality in his sport.

General physical training, highly specialized exercises

Athletic training in the second half of the preparatory and competitive periods should be special character, taking into account the leading qualitative characteristic of motor function.

Here you need to remember certain requirements for athletic training:

1. In the methodology and selection of exercises, it is necessary to take into account the most important motor characteristics of the sport. The selected exercises remain unchanged during the two-week training cycle.
2. First of all, it is necessary to load the muscle groups directly involved in the competitive movement.
3. When performing the exercise, it is necessary to maintain the work mode characteristic of competitive movement. For example, shooters, alpine skiers, etc. should include exercises in static mode. In speed-strength sports disciplines, exercises are recommended to be performed at a fast pace.
4. The experience of weightlifters and powerlifters shows that the greatest training effect is achieved when working every other day. During daily classes, on the remaining days, technique is practiced, preventative exercises are performed, etc. Exercises for endurance and to increase muscle mass are also performed every other day.
5. It is necessary to take into account the athlete’s condition in which he performs a competitive movement. For example, football players, wrestlers, and boxers are in a state of fatigue, while throwers throw in a rested state.

A significant part of the methods that can be used in athletic training in other sports is given in the article “Load Regulation”. They provide, mainly, the improvement of the combined qualities of strength, as well as strength endurance. This chapter provides other training methods that can be applied to various sports.

The effectiveness of the methods depends on the exact adherence to the number of approaches and repetitions in individual exercises, the number of which depends on the tasks set by the coach and the athlete.

Let's dwell on specific methods of using exercise athletic training in various sports disciplines.

In high-speed sports where the load lasts a short time (running 100 m, 200 m, track cycling and others), exercises are recommended to be performed according to the following scheme:

At 15-30% of the maximum capabilities the athlete warms up, at 40-50% the improvement occurs, mainly in speed-strength abilities. Exercises are performed at maximum speed. The number of repetitions can be from 3 to 6, the number of approaches - up to 9.

40-50% is a warm-up, 65-85% is mainly improving speed and power qualities.

The number of repetitions can be up to 4, the maximum load is carried out in 9 approaches.

In sports where speed endurance is of great importance - speed skating, cycling, etc. - the form of performing the exercises is as follows.

Option I

Warm-up occurs at 30-40%, combined physical qualities, mainly speed endurance, are improved at 50-80%. The maximum number of repetitions is 12, approaches are 9.

Option II

30-40% is a warm-up, 55-85% is mainly improving strength endurance.

The maximum number of repetitions is 12, approaches are 12.

III option

35-45% - warm-up, 50-65% - improving strength endurance. The maximum number of repetitions is 13, approaches are 9.

IV option

35-45% - warm-up, 50-65% - improving, mainly, strength endurance. The maximum number of repetitions is 30, approaches are 10.

If the main goal in a sport is to improve coordination abilities - acrobatics, figure skating, etc. - the method of performing the exercises is as follows.

40-60% - warm-up, 65% - improving coordination abilities with a strength focus. The maximum number of repetitions is 16, approaches are 12.

Option II

1a 15-25% - warm-up, 30% - improving coordination abilities with a speed focus.

The maximum number of repetitions is 9, approaches are 12.

35-45% - warm-up, 50% - improving coordination abilities with a focus on endurance. The maximum number of repetitions is 32, approaches are 12.

In sports where great importance is given to flexibility - rhythmic (sports) gymnastics, karate, etc. - the methodological forms of using various physical exercises are as follows.

Option I

15-25% - warm-up, 30% - improving flexibility with a speed focus. The maximum number of repetitions is 9, approaches are 12.

Option II

45-55% - warm-up, 50% - improving flexibility with a strength focus. The maximum number of repetitions is 32, approaches are 12.

Option III

35-45% - warm-up, 50% - improving flexibility with a focus on endurance. The maximum number of repetitions is 64, approaches are 12.

In the preparatory and partially competitive periods, a circular method can be used, which will be more specialized in nature, in contrast to that previously used in the transition period. For example, in sports where strength endurance plays a leading role, you can use exercises such as barbell snatch without squatting, bench press, barbell lunge from the chest, bending over, half squats with the barbell on your shoulders, jumping with weights (weight no more than 20 % of its own weight).

The maximum number of repetitions is 15, circles are 6.

Here is an example of creating a training plan.

Let's consider sports where the leading physical quality is endurance (swimming, rowing, etc.). The goal of the training is to improve strength endurance. You need to choose exercises. Such exercises could be:

1. seated barbell chest press;
2. wide grip pull-ups;
3. lying body raises with rotations;
4. lying leg raise;
5. body bending with weights;
6. standing, lifting the barbell with a wide grip on straight arms;
7. sitting chest row on a block machine;
8. squats with a barbell on the shoulders.

The main method of improving strength endurance will be repetition method with various weights in a regime close to the regime of the main sports activity (mentioned option II).

Having identified the maximum result in each exercise, we will determine the load according to the form of performing the exercises (option II, method of improving strength endurance). For example, in a barbell chest press the maximum result is 70 kg, in bending the body with a barbell - 80 kg, in straight arm barbell lifting - 70 kg, in rows to the chest on a block machine - 70 kg, in pull-ups on the bar - 18 times, in lifting the torso - 50 times, in squats with a barbell on the shoulders - 140 kg (as a rule, athletes, using athletic training means during training, establish their maximum capabilities in exercises; if they are not identified in any exercise, control tests can be carried out competitions). Here is a training complex with the calculated load.

1. Seated chest press: 20 kg - 12 repetitions, 30 kg - 10, 40 kg - 10, 50 kg - 8, 60 kg - 6, 45 kg - until fatigue (but no more than 6 approaches).
2. Bend-overs with a barbell: 25 kg - 12 repetitions, 35 kg - 10, 45 kg - 10, 60 kg - 8, 65 kg - 6, 55 kg - until fatigue (but no more than 3 approaches).
3. Lifting the barbell with straight arms (pulling): 20 kg - 15-12 repetitions, 30 kg - 10, 40 kg - 10, 50 kg - 8, 60 kg - 6, 45 kg - 15 (3-5 approaches).
4. Seated rows to the chest on a block machine: 20 kg - 12-13 repetitions, 30 kg - 10, 40 kg - 10, 50 kg - 8, 60 kg - 6, 40-45 kg - 15 (up to 6 approaches).
5. Wide grip pull-ups on the bar - 5 reps, 7, 9,12,15 (3 sets).
6. Lying sit-ups with rotations - 15 reps, 20, 25, 30, 30 (up to 4 sets).
7. Squats with a barbell on the shoulders: 45 kg - 12 repetitions, 55 kg - 10, 75 kg - 10, 100 kg - 8, 120 kg - 6, 90 kg - 6 repetitions (3-5 sets).

In exercises in which the result is determined mainly number of repetitions (pull-ups on the bar, lying down, lifting the body), you can use weights - the training effect will not decrease, but the exercise will be performed with fewer repetitions, which has a beneficial effect on the central nervous system.

Sports practice and experimental observations have shown that the use of the described methods of athletic training, aimed at improving one or another motor ability, can provide effective assistance in achieving high results for athletes in various sports.