Development of strength endurance. Tips for beginners.

In order to squeeze the weight once, physical required force. And in order to squeeze the weight in a certain rhythm many times, we need the so-called strength endurance.

It turns out that the leading components of strength endurance as a key physical quality, so necessary in kettlebell lifting, by the way, as well as in bodybuilding and fitness, are strength and endurance.

Classic methods of developing strength and endurance are widely known and have already been described by us several times (and were even shown in a methodological video), so in this article we will talk about improvement methods strength endurance specifically in kettlebell lifting.

Experience shows that a high level of development of strength endurance can be achieved using various methods. However, it should be remembered that using the same methods for a long time leads to adaptation of the body. In this regard, you should alternate different methods during the training process and use possible options for their combined application.

1. increase the functionality of the body;
2. increase the strength of various muscle groups;
3. improve coordination of movements;
4. develop/increase endurance for dynamic efforts;
5. activate the performance of the cardiovascular (cardiovascular) and respiratory systems.

Since in kettlebell lifting the key exercises are performed with great tension and for quite a long time, in order to maintain the athlete’s high performance At this moment, the appropriate strength endurance is precisely what is needed.

In fact, performance in this case can be characterized as the ability to perform a large volume of strength training load during one session or even during the entire complex preparation for the upcoming competition.

From the point of view of sports practice, the relationship between muscle strength and endurance is of particular importance in kettlebell lifting. Many experts deny it, but practice confirms that it is strength endurance that primarily ensures the growth of sports results.

It is recommended to develop this strength endurance, which is so necessary for us, in the following way: sequences:

1. first use strength exercises with weights;
2. then use barbell exercises;
3. and finally - cross-country running and jumping.

In this case, exercises are performed to the beats of a metronome or to an appropriate count. An increased pace provides the weightlifter’s body with a higher degree of load, which, in turn, develops his working capacity and creates a reserve of endurance for working in normal mode. This method is used, as a rule, by experienced athletes and is not recommended for training beginners and junior athletes (performing exercises at an increased pace, as a rule, has a negative effect on technical training).

What to use? 16, 24, 32 ?

The main factor limiting endurance is fatigue, the nature of which has not yet been sufficiently studied. Today this phenomenon is explained by the depletion of the nervous system, but it does not harm the body, but is a necessary condition for further improving its functionality. Practice shows that the maximum training effect is achieved with a predetermined degree of fatigue, which is achieved through significantly long-term strength work carried out with lighter weights. In this situation, training should be carried out at 60-70% of the possible maximum, but with a qualitative change in the weight of the equipment downwards.

It is for this reason, especially for beginners, that it is important not to focus only on the kettlebell of one, constantly fixed weight. That is why the arsenal of a real weightlifter should include not only heavy working two-pound weights, but also all available spectrum weights and working equipment:

1. Kettlebell 16 kg,
2. Kettlebell 24 kg,
3. Kettlebell 32 kg.

For independent, individual training at home an excellent option would be to use collapsible weights. With the help of a removable differentiated load, such a universal projectile can be transformed into a wide range of scales you need. With this transforming projectile a 16 kg kettlebell, a 24 kg kettlebell, a 32 kg kettlebell and even alternative intermediate weights can be easily implemented.

Also one of the key factors is emotional background each workout and the entire training process in complex - kettlebell lifting for beginning athletes should not be a duty and back-breaking exhausting work “gritting your teeth”, but a desired dream and the meaning of life. It is precisely with this emotional mood that you can really reach the most immense heights in this difficult sport... Energetic, rhythmic music, educational videos, victories of champion stars, successes of friends and partners, experience of coaches and many other aspects of “iron sports” should help you in the right motivation.

The circular method of developing strength endurance opens up wide scope for creativity for specialists, since the selection of exercises, the quantity and quality of their implementation can be varied over a wide range. This method is best used in the preparatory period, when it is necessary to increase the level of physical fitness of those involved in the shortest possible time.

Exercises with a barbell occupy a large place in the development of strength endurance of weightlifters. Some experts argue that the exercises of bodybuilders and weightlifters reduce the mobility we need in the joints, and in general do little to contribute to the so-called special muscle development. This is not true - because everything depends on:

1. I) selection of exercises,
2. ii) their dosages,
3. III) weight of the burden.

Try to select exercises with a barbell that are as explosive and dynamic in nature as possible (do not get carried away with heavy weights, as well as static exercises), it is necessary to promote the high-quality development of special muscle groups, work mainly with light weights, but with a significant number of repetitions.

1. Bends and rotations with the bar behind your head.
2. Squats.
3. Explosive jumps with a barbell on your shoulders.
4. Push shwung from behind the head.
5. Snatch into the rack (narrow barbell grip).
6. Bent-overs with a barbell on outstretched arms.
7. Calf raises (bar behind the head).
8. Body rotation (barbell on shoulders).
9. Standing jerk (wide grip).
10. Pull from hip level (narrow grip).

Barbell exercises are used not only to develop strength endurance, but mainly to eliminate weaknesses in general physical fitness.

In addition, these exercises contribute to the development of flexibility, as well as the athlete’s much-needed joint mobility.

An analysis of the training of the first domestic weightlifting champions shows that to develop strength endurance they regularly used cross training. It helps develop overall endurance and prepares all body systems for the upcoming work with weights.

For example, the absolute record holder in 1985. S. Mishin with a body weight of approximately 105-110 kg, I necessarily included 15 km runs in my training three times a week. Endurance running is firmly established in the training plans of many of the strongest weightlifters.

Since cross-country training and recreational running are given sufficient space in the specialized literature, we will not analyze this method of developing strength endurance in detail within the framework of this article. Let's just say that kettlebell lifting is for beginners impossible without aerobic training, and especially running. Since this particular training option is capable of sufficiently preparing the cardiovascular (CV) and respiratory systems for subsequent serious strength physical activity. Only a reasonable combination of running and strength exercises will give the necessary effective and healing effect.

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