Methods of athletic training. Part No. 2

A slightly different look at speed of exercise (time of muscle tension) and their effectiveness - in bodybuilders. They believe that if the duration of muscle tension is 6-8 seconds, the movement is slow. The slower the exercise is performed, the longer the tension of the working muscle fibers and the higher the energy consumption. When performing squats slowly with a submaximal weight, energy costs become 20-40% greater than when performing the same exercise at a moderate pace (the muscle tension lasts 2-4 s).

1. Bodybuilding training method
2. Cheating
3. Dynamic isokinetic exercises
4. Static and isometric exercises
5. Dynamo-static exercises

Bodybuilding training method

It is assumed that at a moderate pace more flows through the muscle. strong (accelerated) metabolism and this is accordingly better stimulated her height, therefore, in training aimed at muscle development, movements should be performed only at a moderate pace.

Overcoming and yielding modes

Attempts are being made to establish the effectiveness of the effects of exercises performed in inferior mode muscle training through the use of weights that are 10-30% higher than those available than when using an overcoming type. For example, slowly lowering the barbell until it touches the bottom of your chest on a “horizontal bench press machine.” So, for example, with the best performance in the bench press of 100 kg, the weight of the weight for the inferior mode must be at least 110 kg. The partners return the bar to its original position. Training according to this scheme takes place more tiring, leads to greater accumulation of breakdown products in muscle cells.

A variation of the above example of muscle work in a yielding mode would be to perform an approach to failure with a near-maximum weight, after which the athlete repeats the exercise several more (usually 2-3 times) with the help of partners who help lift the projectile to the starting position. The weight drops twice as slowthan lifting, which is associated with increased energy consumption and causes maximum load on the working muscles.

The exercise can be performed in overcoming mode; at the same time, despite the extreme exhaustion of the athlete’s strength, the partner helps to repeat the exercise a few more times (usually 2-3 times) with full range of motion (lowering and raising the projectile).

Y. Hartmann and H. Tünnemann consider several more ways to perform the exercise in a dynamic mode. If the athlete has completed the approach to failure, and there is no partner nearby who can help repeat the exercise in a yielding or overcoming mode, it can be continued "by deception". To do this, you should connect additional muscle groups, increasing the speed of weight passage in places of movement with low torque. The resulting inertia forces will allow you to pass through “critical points” with a large torque. For example, when bending/extending your arms (push-ups) in a lying position, you can use a high initial acceleration of the torso, when doing pull-ups - swinging, when doing a bench press - lifting the pelvis. But where at the beginning of the movement it is not possible to achieve initial acceleration, this technique is unsuitable (raising the body from a horizontal position). When performing “cheating” exercises, you should be especially careful not to get injured, especially when working with equipment located above your head or body.

This method can be implemented by varying the angles in the joints and thereby reducing the moments of rotation, that is, the applied forces. Performing lifts and controlled lowerings of the legs, from a position hanging on the crossbar, and having reached the limit, the practitioner is able to repeat the same exercise a couple more times, bending the legs at the hip and knee joints. Having brought his arms together and spread them to the sides to failure, the athlete repeats the contraction due to strong bending of the arms (reducing the moment of rotation), and the extension - with almost straightened arms (2-3 times), performing work of a yielding nature. Described in foreign literature bodybuilding training methodaimed at increasing the volume of work is called "cheating".

Famous partial execution method, in which the athlete, having reached the limit, repeats the exercise an additional 2-3 times, but already with limited amplitude movements.

Dynamic isokinetic exercises

Of interest isokinetic method, characterized by the fact that exercises are performed with maximum or submaximal loads, using training devices that allow you to perform movements in a wide speed range, with the manifestation of maximum or maximally close efforts in any phase of movement and even in various repetitions of a single approach.

Exercises performed in this way contribute to a greater extent to the increase in strength and to a lesser extent to muscle mass, and therefore are considered very “hard”. Beginner athletes should not use them, and physically trained athletes should use them very carefully, after a fairly complete recovery from previous exposure to the body.

Static and isometric exercises

The considered modes of performing strength exercises relate to dynamic operating mode muscles, in which the tension of the latter is associated with multiple changes in their length. However, it is also known isometric (static) modes, based on maximum muscle tension lasting 5-6 seconds without any movement of the athlete and/or apparatus and making it possible to specifically emphasize and prolong the moment of tension. In a separate lesson isometric exercises should not exceed 5-10 minutes (maximum application of force to a loaded barbell with a obviously unliftable weight).

Static exercises selectively affect various muscle groups, emphasizing the moment of effort in various positions of the parts of the motor apparatus. However, isometric training is less conducive to increasing muscle mass than dynamic training, and therefore is not particularly popular among bodybuilders. But it can be used in other types of athletics, especially in athletic gymnastics, due to the availability of funds.

Dynamo-static exercises

Pursuit combine bringing together the strengths of dynamic and isometric physical activity modes led to the emergence combined “dynamo-static” exercises. They can be considered as an additional tool in the strength training of an athlete. An example that characterizes such exercises is squats with a barbell (or dumbbells) on the chest or shoulders using a measured delay (up to 1-2 seconds) in intermediate positions. These exercises can be presented in various variations. A) overcoming, b) static and V) yielding modes of muscle tension, transforming into each other. The success of classes is facilitated by the use of training devices in the educational and training process.

Use of generally accepted methods sports training in athletic training should be based on specific goals for each student, taking into account the following indicators:

1. age,
2. floor,
3. level of physical development,
4. health status.

The effectiveness of a particular technique mainly depends on level of preparedness engaged. Thus, exercises with overcoming resistance of 50-65% of the maximum will have a positive effect on increasing muscle diameter in beginners but not at all in highly qualified athletes. Therefore, beginners and trained athletes should use one or another method. strictly differentiated.

Of course, the listed methods and the associated modes of muscle work allow one to develop muscle strength to a greater extent and, to a lesser extent, increase muscle mass, although both are the goals of training in certain types of athleticism. However, we consider it necessary to consider methods that have found application exclusively in bodybuilding, which is characterized by strict specificity of training for the development of “mighty and powerful” muscles - read about this in more detail in the next part of the article...