Special strength training: Manual for coaches
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| Main Authors: | , |
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| Format: | Book |
| Language: | English |
| Published: |
Rome
Verkhoshansky SSTM
2011
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| Subjects: | |
| Online Access: | Inhaltsverzeichnis |
| Physical Description: | XXV, 291 S. Ill., graph. Darst. |
| ISBN: | 9788890403828 |
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MARC
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| 100 | 1 | |a Verkhoshansky, Yuri |e Verfasser |4 aut | |
| 245 | 1 | 0 | |a Special strength training |b Manual for coaches |c Yuri Verkhoshansky ; Natalia Verkhoshansky |
| 264 | 1 | |a Rome |b Verkhoshansky SSTM |c 2011 | |
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Record in the Search Index
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|---|---|
| adam_text | Titel: Special strength training
Autor: Verkhoshansky, Yury
Jahr: 2011
Table of contents
Table of contents
Preface m
Foreword vn
Table of contents XXI
1. Methodological Foundations of Special Strength Training 27
1.1. Sport result and factors determining its improvement 28
1.1.1. Sport resultas powkr output of competition exercise 28
1.1.2. Determining factors in increasing the power output of competition exercises 29
1.2. SST ROLE IN THE TRAINING PROCESS 31
1.2.1. Main components ofti ie training process 31
1.2.2. SST - increasing the Motor Potentin 32
1.2.3. SST - improving the athlete s skill to ration ai j a- usu toe motor potential 34
1.3. Tasks of SST 38
1.3.1. Improving the athlete s Strength Capabilities 38
1.3.1.1. Improving ti ie working effect of movement 38
1.3.1.2. BASICSTRENGTH CAPABILITIES 40
1.3.1.3. Strength capabilities ri-sated to the regime of muscular contraction 41
1.3.1.4. Strength Endurance 44
1.3.2. Intensification of ti-ie muscle s work in a specific regime 45
1.4. Applying SST in the training process 46
1.4.1. general characteristics of training means and training process 46
1.4.2. General characteristics of SST means 48
1.4.3. General principles to followin selecting SSTmeans 51
1.4.3.1. Principle of Dynamic Correspondence 52
1.4.3.2. Principle of integrating the training means in a system 54
1.4.4. Rules of applying SST means in the training process 57
1.4.4.1. Rui.e one: Formulating the motor task before executing SST means 57
1.4.4.2. Rule two: Maintain sci ieduled length of rest intervals using active rest 58
1.4.4.3. Rule toree: Using SST means in speciaily organized training sessions or séances 59
1.4.4.4. rule four: Enhancing the training potential of SST means 60
1.4.4.5. Rule five: Increasing the specificity of SST means training stimuli gradually 60
1.5. Guidelines for planning SST 62
1.6. Conclusions - 65
2. SST Means and Methods: Resistance Exercises 67
2.1. General characteristics of resistance exercises used in SST 67
2.2. DYNAMIC EXERCISES 69
2.2.1. Methods of using dynamic exercises 69
2.2.1.1. Maximal Effort Method 70
2.2.1.2. Repeat-Serial Method 71
2.2.1.3. In terval-Serial Metí 72
2.2.2. Regimes of dynamic exercise execution 73
2.2.2.1. Dynamic exercises executed with different movement rates 74
2.2.2.2. Dynamic exercises executed only in overcoming or yielding regime 75
2.2.2.3. Isokinetic exercises 78
2.3. ISOMETRIC EXERCISES 81
XXI
Table of contents
2.4. RESISTANCE, EXERCISES IN COMBINED REGIMES ^3
2.4.1. STATIC-DYNAMIC REGIME 83
2.4.1.1. Quasi-isometric exercises
2.4.1.2. Explosive static-dynamic exercises
2.4.1.3. Slow dynamic exercises with reduced amplitude of movements «
2.4.2. Shock Regime
3. SST Means and Methods: Jump Exercises 89
3.1. GENERAL characteristics oe jump exercises used in SST 89
3.2. JUMP EXERCISES WITHOUT OVERLOAD 91
3.2.1. Single and multiple take off jumps without forward displacement 91
3.2.1.1. Single take-off jumps 91
3.2.1.2. Multiple Standing Jumps 91
3.2.2. Consecutive j umps with forward displacement 93
3.2.2.1. Consecutive double leg jumps over vaulting boxes, over i iurdi.es, and over low benches 93
3.2.2.2. Bounds 93
3.2.2.3. Stadium J umping 95
3.2.3. Methods of using jump exercises without overload 95
3.3. Jump Exercises with overload 97
3.3.1. Consecutive Barbell Jumps 97
3.3.2. Ketilebell Squat Jumps 97
3.3.3. Vertical Jumps witi-i a Barbell 98
3.4. Depth Jump 99
3.5. ORGANIZING JUMP EXERCISES IN TRAINING SÉANCES 10°
4. Combined Methods of SST 105
4.1. Complex Method 105
4.2. Stimulation Method 106
4.3. CONTRAST METHOD 110
4.4. Circuit Method 114
4.5. strength-Aerobic Method 114
5. Organization of SST in the training process and the Block
Training System 117
5.1. introduction 117
5.2. Basic conditions for athlete s improvement 119
5.2.1. Specificity of training stimuli 120
5.2.2. Optimal ratios of work and recovery processes 122
5.2.3. Optimal quantity of training loads 123
5.3. Main principles of training loads organization in training process 125
5.3.1. Principle of systemic organization of training stimuli 125
5.3.2. Principle of training stimuli continuity 126
5.3.3. Principle of training stimuli concordance 126
5.3.4. Principle of positive interdependence between training stimuli used in
sequence 127
5.4. The Block Training System (BTS) 128
5.4.1. Origin and evolution of BTS 128
5.4.2. Methodological basis of BTS 130
5.4.2.1. Principle of concentration of loads having the same training emphasis in different
TRAINING STAGES (BLOCKS) 132
XXII
: . Table of contents
5.4.2.2. Principle of superimposition of concentrated training loads having different training
EMPHASIS 134
5.4.2.3. Principle of temporal priority of concentrated strength loads 137
5.4.3. Temporal organization of the SST means in BTS models for various sports 137
5.4.3.1. SST means used in the block A 138
5.4.3.2. SST means used in the block B 139
5.4.3.3. SST MEANS used in the block C 139
5.4.4. Organizing SST means in micro-cycles when concentrated strength loads are
used 139
5.4.5. Applying BTS in yearly cycle 142
6. SST IN ACYCLIC SPORTS 145
6.1. Introduction 145
6.2. Means and methods for increasing maximal strength 146
6.2.1. Exercises with weights 146
6.2.1.1. Maximal effort method 146
6.2.1.2. Repeatmethod 146
6.2.1.3. Repeat-serial method 148
6.2.2. Isometric Exercises 150
6.3. Means and methods for improving Explosive Strength and reactive
Ability 150
6.3.1. Exercises with weights 150
6.3.2. Isometric exercises 151
6.3.3. Jump exercises 151
6.3.4. Stimulation method 152
6.4. Means and methods for increasing high-speed strength 154
6.4.1. Exercises with weights 154
6.4.1.1. Repeat-serial method 154
6.4.1.2. Stimulation method 155
6.4.1.3. Contrast method 155
6.4.2. Jump exercises 156
6.5. SST PROGRAM FOR INCREASING MAXIMAL STRENGTH: PEAKING PLAN OR RUSSIAN
pyramid 156
6.6. SST PROGRAMS FOR IMPROVING JUMP FORCE 159
6.6.1. Program 1: squat + depth jump 159
6.6.2. Program 2: squat, kettlebell squat jump, depth jump 160
6.6.3. Program 3: squat, kettlebell squat jump, vertical jump with barbell, depth jump 161
7. SST in Cyclic Sport 163
7.1. Introduction 163
7.2. Means and methods for increasing Maximal Strength 166
7.2.1. Exercises with weights 166
7.2.2. Isometric exercises 168
7.3. Means and methods for increasing Explosive and High-Speed strength 168
7.3.1. Exercises with weights 168
7.3.2. Isometric exercises 170
7.3.3. Jump exercises 170
7.3.3.1. Multiple consecutive jumps 170
7.3.3.2. Bounces 171
7.3.4. Running exercises 172
7.3.4.1. Long build-ups 172
XXIII
Table of contents
172
7.3.4.2. Springy runs 172
7.3.4.3. Bounding runs
7.3.4.4. Uphijj. bounding RUNS
7.4. MEANS AND METHODS FOR INCREASING MAXIMAL ANAEROBIC POWER 1/3
7.4.1. Jump exercises
7.4.2. Specific locomotion executed in work difficult conditions 174
7.5. MEANS AND METHODS FOR IMPROVING LOCAL MUSCULAR ENDURANCE 175
7.5.1. Exercises with weight and j umps exercises 175
7.5.1.1. Interval-serial method with using barbeij. jumps and i hp flexing exercise 175
7.5.1.2. Interval-serial method using static-dynamic exercises I76
7.5.1.3. Interval-serial method using body propejjjng movement with overload I77
7.5.1.4. Complex method 180
7.5.2. Jump exercises 181
7.5.3. Specific locomotion executed in more difficult conditions 182
7.5.3.1. Interval Method 182
7.5.3.2. Repeat and Repeat-Serial Method using upi iill running and jumping exercises 182
7.5.3.3. Contrast method I84
7.6. SST PROGRAM FOR PERFECTING Tl IE S TARTING ACCELERATION OF lUACK EIELD
SPRINTERS 186
7.7. SST PROGRAM FOR MIDDLE DISTANCE RUNNERS 188
7.8. SST PROGRAM FOR ROWERS 191
8. SST IN SPORTS GAMES AND COMBAT SPORTS 195
8.1. INTRODUCTION 195
8.2. SST MEANS AND METHODS AIMED AT INTENSIFYING MUSCULAR SYSTEM WORK IN
SPECIFIC REGIME 1%
8.3. SST MEANS AND METHODS AIMED AT PREPARING MUSCULAR SYSTEM TO WORK IN
SPECIFIC REGIME 198
8.3.1. Jump exercises 198
8.3.2. STRENGTH-AEROBIC METHOD 199
8.3.3. Circuit method 200
8.4. SST PROGRAM FOR IMPROVING BALL THROWING POWER 201
8.5. SST PROGRAMS FOR INCREASING VERTICAL J UMP 204
8.5.1. Program for average level athletes 204
8.5.2. Program for preparatory stage of high level athletes 205
8.5.3. Programs for pré-compéti tion stage of higi i level athletes 206
8.6. SST PROGRAM FOR INCREASING EXPLOSIVE STRENGTH AND IMPROVING REACTIVE
Ability of American football players 208
8.7. SST PROGRAM AIMED AT INCREASING SPEED OF TENNIS DISPLACEMENTS 212
8.7.1. SCHEMATIC WORK OUT OF INTRODUCTORY STAGE (3 WEEKS, 9 WORKOUTS) 214
8.7.2. SCHEMATIC WORK OUT OF MAXIMAL STRENGTII STAGE (2 WEEKS, 6 WORKOUTS) 215
8.7.3. Schematic work out of speed-strengti i stage (2 weeks, 6 workouts) 216
8.7.4. Schematic work out of specific speed stage (2 weeks, 3 workouts) 216
8.7.5. Integrating the program in the training plan of preparation period 218
8.8. SST PROGRAM FOR BASKETBALL PLAYERS AIMED AT INCREASING THE SPEED OF
SPECIFIC RUNNING 219
8.8.1. Schematic work out of in hioductory stage (3 weeks, 9 workouts) 220
8.8.2. Schematic work out of Maximal Strength stage (2 weeks, 6 workouts) 221
8.8.3. Schematic work out of speed-strengti i stage (2 week, 6 workouts) 221
8.8.4. Schematic work out of specific speed stage (2 weeks, 6 workouts) 221
XXIV4
fMwÊÊÊÊÊÊê;
Table of contents
8.8.5. Integrating the program in the training plan of preparation period 222
I. Appendix 1: Traditional SST exercises used by Soviet Track
Field athletes 225
1.1. Pole vault 225
1.2. Triple Jump 226
1.3. Hummer Throw 227
1.4. Shot put 228
1.5. Javelin Throw 229
1.6. Discus Throw 230
1.7. Special Strength preparedness of soviet throwers 231
II. Appendix 2: Ultra Mass Bodybuilding program to overcome
MUSCLE GROWTH STAGNATION 233
11.1. Why plateaus are reached during the process of increasing muscle mass 233
11.2. How to overcome the stagnation of the increase in muscle mass 233
IL3. General description of the training program 235
11.4. Stage l (strength oriented) 235
11.5. Stage 2 (traditional mass split-system) 237
11.6. Stage 3 ( super-position ) 240
11.7. Preventive measures against future stagnation of muscle mass increase 242
II.7.1. Model of intensive 3-day microcycle finalized to increase muscle mass 242
IILAppendix 3: Questions and Answers about Warm-Up 245
111.1. What does Warm-up mean and why is it necessary? 245
111.2. What are the real problems involved in carrying out the warm-up
CORRECTLY? 246
111.3. Why DO WE NEED TO INCREASE body temperature before intense physical
activity? 247
111.4. What is the necessary optimal level in muscle temperature and what is
the best way to reach it? 247
IIL5. HOW LONG SHOULD THE WARMING-UP LOAD LAST AND HOW INTENSE SHOULD IT
BE? 248
111.6. Can Warm-up length be reduced under increased environmental
TEMPERATURES OR BY USING HEAVY CLOTHING? 250
111.7. Can we use team sports as warming-up loads? 250
111.8. How SHOULD WL parameters be adapted to the activity to BE undertaken
AND THE ATHLETE S INDIVIDUAL NEEDS? 251
111.9. STATIC STRETCHING VS. DYNAMIC STRETCHING: WHICH IS THE BEST METHOD FOR
WARM UP? 252
III. 10. What are the Traditional dynamic warm-up exercises ? 254
III.ll.WHAT ADVANTAGES DO TRADITIONAL DYNAMIC GYMNASTICS HAVE OVER STATIC
STRETCHING? 257
HI. 12. CONCLUSIONS: WHAT DO WE REALLY KNOW ABOUT THE CORRECT WAY TO WARM
Up? 258
111.13. Bibliography 260
XXV
Table of contents
IV.APPENDIX 4: THE CONTRIBUTION OF YURI VERKHOSHANSKY TO THE
DEVELOPMENT OF SPORT SCIENCE 263
IV. l. Main paradigms of the ihaditional theory and methodology of sports
TRAINING 263
IV.2. PARADIGM CHANGE IN THE THEORY AND METHODOLOGY OF SPORTS TRAINING 265
IV.3. Changes in the basic theoretical issues 268
IV.3.1. The basic mechanism ensuring versatility of human motor function 269
IV.3.2. Sport training - ti-ie process of adaptation 271
IV.4. Changes in the methodological approach 273
IV.4.1. Main components of the training process 273
IV.4.2. Special physical preparation: tasks and contents 275
IV.4.3. Scheduling different means in the training process (temporal organisation) 277
IV.5. Changes in training process planning approach 279
IV.5.1. Historical background 279
IV.5.2. Why are the results of training not simple to predict? 282
IV.5.3. The concept of Programming the training process 283
IV.5.4. Differences between the conceffs of Programming and Periodization 284
XXVI
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| indexdate | 2024-07-10T00:08:31Z |
| institution | BVB |
| isbn | 9788890403828 |
| language | English |
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| spelling | Verkhoshansky, Yuri Verfasser aut Special strength training Manual for coaches Yuri Verkhoshansky ; Natalia Verkhoshansky Rome Verkhoshansky SSTM 2011 XXV, 291 S. Ill., graph. Darst. txt rdacontent n rdamedia nc rdacarrier Krafttraining (DE-588)4073756-1 gnd rswk-swf Krafttraining (DE-588)4073756-1 s DE-604 Verkhoshansky, Natalia Verfasser aut HBZ Datenaustausch application/pdf http://bvbr.bib-bvb.de:8991/F?func=service&doc_library=BVB01&local_base=BVB01&doc_number=024510747&sequence=000002&line_number=0001&func_code=DB_RECORDS&service_type=MEDIA Inhaltsverzeichnis |
| spellingShingle | Verkhoshansky, Yuri Verkhoshansky, Natalia Special strength training Manual for coaches Krafttraining (DE-588)4073756-1 gnd |
| subject_GND | (DE-588)4073756-1 |
| title | Special strength training Manual for coaches |
| title_auth | Special strength training Manual for coaches |
| title_exact_search | Special strength training Manual for coaches |
| title_full | Special strength training Manual for coaches Yuri Verkhoshansky ; Natalia Verkhoshansky |
| title_fullStr | Special strength training Manual for coaches Yuri Verkhoshansky ; Natalia Verkhoshansky |
| title_full_unstemmed | Special strength training Manual for coaches Yuri Verkhoshansky ; Natalia Verkhoshansky |
| title_short | Special strength training |
| title_sort | special strength training manual for coaches |
| title_sub | Manual for coaches |
| topic | Krafttraining (DE-588)4073756-1 gnd |
| topic_facet | Krafttraining |
| url | http://bvbr.bib-bvb.de:8991/F?func=service&doc_library=BVB01&local_base=BVB01&doc_number=024510747&sequence=000002&line_number=0001&func_code=DB_RECORDS&service_type=MEDIA |
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