PROGRAM
DESIGN:
CONSTRUCTING
TRAINING PROGRAMS - PART II
Prof.
Angel Spassov, Ph.D., D.Sc., University of Texas, Strength & Conditioning
Coach
Prof. Spassov
originally wrote the following article in 1988 and it was published in NSCA
Journal. Volume 10, Number 4, 1988. The statistics and theories still
apply today.
The
most important point about the training of the best athletes in Europe (former
Soviet Union, former East Germany, Poland, Hungary, Romania, Bulgaria, former
Czechoslovakia, Italy, Finland, former West Germany, Spain, Austria, former
Yugoslavia) and China of recent years is the general approach in planning the
training. The planning is designed in patterns of four years in advance (within
an Olympic cycle), annual, monthly and weekly plans. The plans four years in
advance and the annual plans are of a general nature, and are connected mainly
with the sport result, while the basic outlines of training are included in the
so-called operative plans within the scope of a week or a month.
Annual
training plans are generally based on two or three macrocycles depending on the
number of the most important competitions for the year. These two or three
macrocycles are divided in mesocycles, the number of which depends on the
macrocycle. A mesocycle usually consists of four weeks or a month, within the
scope of which each week (microcycle) has its special function.
The
first week is called “week of introduction” and has the function of
providing the female athlete with the opportunity to adapt herself to the new
training load. She is given the opportunity to get exhaustive information about
the nature of exercises, the volume and intensity of the training load. The
volume reaches up to 80 to 90 percent of the maximum for the mesocycle, and the
intensity up to 90 to 100 percent.
The
second week is called “basic week” and is intended for the largest volume of
work, which is to enlarge the physiological abilities of women athletes. Here,
as it can be expected, the volume reaches its maximal value for the mesocycle,
while the intensity, due to the great fatigue decreases to 85 to 90 percent.
The
third week is of an accelerated rate, hence it is called “intensive” (or
shock) week. The volume decreases to 80 to 85 percent of that of the basic week;
the intensity, however, is increased up to the maximal limit through incessant
effort to find the maximum of result in each exercise and training. It will be
only natural that they are not expected to demonstrate the same result
through–out their training nor are standards to increase incessantly. However,
one should aim at getting the maximum out of each exercise and each training.
The
fourth week is called “test week,” During this week the volume drops down to
60 to 65 percent of the maximal in the basic week, and the intensity of the
basic competitive exercises gradually decreases toward the end of the week. On
the fifth or sixth day in this week, a test is held under competition
conditions, if possible, and athletes are expected to demonstrate the maximum
they have reached in the basic event.
Thus
by the end of the mesocycle it becomes possible to define the precise level
which the female athlete has reached; and the level of the sport result can
provide a basis for assessing the effectiveness of the training methods. And,
when this is coupled with the necessary medical tests, it becomes possible to
find out both the advantages and disadvantages of the chosen training methods
and their application in the microcycle. A major advantage in this case is that
one can detect the shortcomings of the training process every month, and, hence,
do away with them. Provided that the results are becoming better and things go
well and smoothly, the chosen methods and technique can be defined as
successful, while attention could be concentrated on their improvement.
It
should also be added here that there are no days off in between the four weeks
comprising the mesocycle, and trainings are held on Sundays as well for about 45
to 60 minutes. There is a day off at the end of the mesocycle which falls on the
second day after the test (it should not be placed immediately after the test).
Our experiments and practice, as well as the opinions of most authors, lead to
the conclusion that it is more sensible to have a training of an average volume
and low intensity on the day after the test instead of having a rest.
To
summarize: we think that the basic advantages of planning the training in
mesocycles lie in the opportunity for operative control over the training
process, for a clear perspective of the athletes at any time of the training, as
well as an opportunity for current correction and control over the condition in
view of the major competitions.
Such
a training approach demands consistent physical preparation by women athletes.
This means no long intermissions for rest during the annual and the
years-in-advance training cycle. Even after major events, rest should not take
longer than one or two weeks, since a lot of time will be wasted getting back in
good shape later instead of starting from the level that has already been
reached. Naturally, such an approach cuts short the competitive life of women
athletes due to the great physical and psychological exhaustion. Nowadays, most
women can take part in international events within the scope of just one Olympic
cycle (rarely two). We should not think that this is a wrong tendency, since
sport results have increased recently to such an extent that there seems no
other way to reach the top. People who insist on having a long sporting career
should be content with average results. Of course, there have been exceptions,
mainly in the team sports, since the volume and intensity of load there is far
less than those in individual sports.
1.
On some basic problems of constructing training programs in weightlifting.
As
noted previously, the week is the basic unit in training planning, since it
presents the most concrete form of planning all training techniques and their
volume and intensity. Before actually mapping out the weekly plan, we must
clarify .a few basic points that determine the nature of planning.
First
comes the question of how many times a week we have to train for strength
build-up. Of course, this will depend mainly on some subjective factors such as
time (both the trainer’s and the athlete’s), for example. However, we choose
to concentrate on the general objective factors here.
It
is well known that when training for strength build-up, the interval between two
trainings should not be longer than 72 hours, since a larger interval will lead
to the decomposition of strength skills. From this point of view, strength is
that physical skill which can be built up most quickly and to the highest
degree; and at the same time it can be lost at the same rate. Consequently, we
can say that we should have no less than three training sessions a week.
Having
defined the minimum number of training sessions a week, let us try and see how
many training sessions at the most we can have a week.
From
works in physiology we know that strength is best trained if women athletes
consume their training load in five sessions a day. Consequently, the maximum
number of trainings per week can be 35! Of course, this is only a theoretical
estimation. It has not happened in practice, however, except for certain
experiments. However, in some countries athletes whose results depend mainly on
strength have reaches up to 20 and more strength training sessions per week.
This raises a number of questions, the major one being the concern of the
government about those people, ensuring their time for training, as well as
their recreation, medical care and nutrition. However, we consider it our task
as specialists to define what is essential in terms of methodology, the rest
being a matter of organization. After all, we could say that 35 trainings a week
at the present moment would seem an absurd training load, but so would the
training limits of a contemporary champion 50 or 60 years ago.
The
next problem is, how long should a single training session last? As a rule, it
is limited by the time we can afford; however, we would like to examine it from
the point of view of the physiological abilities of the human body to ensure a
basis for highly effective effort.
Recently, some
authors have pointed out that the planning of training should take into
consideration the level of testosterone in blood. It is known that the level of
testos–terone increases after the beginning of physical activity up to 20
minutes and, having reached its maximal value, it preserves that level up to 42
to 45 minutes. Then it begins to drop, and this process is particularly intense
by the end of the first hour of work. It has already become clear that a single
strength training session should not last more than an hour.
An interesting
experiment was carried out in Bulgaria. Groups of teenagers training in
weightlifting were tested in 30 m and 60 m sprint, standing high jump, standing
long jump and standing hop-skip-and-jump. In the course of two years, half of
the groups were trained according to the traditional training methods – the
first year including 80 percent general physical instruction, the second. 60
percent. Naturally, the rest of the training time was filled by barbell
exercises.
The other half
started exclusively with bar training from the very beginning, but training time
was 45 minutes, whereas training time for the other groups varied between 60 and
90 minutes. At the end of the two-year training course, the groups which had had
45-minute training exercise twice a day demonstrated better results than those
who had had 60 and 90 minute training. They were better, hot only at
weightlifting, but at sprint and jumps as well, although they had never
practiced them!
This illustrates that
raising the cultural standard of training is the most important factor for the
advancement of sport achievements at the present stage.
We may also add that
the effect of a 45 to 60 minute training with a 20 to 30 minute break is much
larger than that of an uninterrupted training process of two and a half hours.
Naturally, it would be better if the break is longer, but 20 minutes is the
minimum.
Quite a few
specialists are still considering the problem of the role of strength training
in combination with the other training methods in cases when women athletes do
not practice weightlifting exclusively, and strength exercises are just
supplementary. We would say, in brief, that during the introduction and the
basic weeks, the strength training comes after technique and velocity exercises
for the basic event. Let us take swimming as an example. Technique and velocity
exercises in the pool are followed by strength exercises, and then 800 m
freestyle. The volume of strength training decreases during the shock week, but
strength exercises are performed before the technique and velocity ones. During
the test week, strength exercises decrease in volume and intensity; they are
performed ever other day after the technique and velocity exercises.
The selection of
training exercises is of special importance for the successful build-up of
strength. Generally speaking there is a tendency for decreasing their number.
About 30 years ago the general methodology of sport training stated that a wide
variety of training exercises is a trademark of a sound basis for future
trainings. However, it has gradually become clear that not all exercises have an
equally useful effect on the cultivation of that skill. Therefore, specialists
have dropped the exercises with no effect. In the ‘50s, weightlifters would
include 25 to 28 training exercises in their weekly program; at the beginning of
the ‘70s their number was 15 to 17, whereas at the present time there are only
six to eight exercises. It is well known that this has proven harmless for the
advance of sport result. In fact, the level of records has increased many times.
Training techniques
oriented toward the building up of strength are of a wide variety, and each of
them should find its place in the methodology of instruction. The most versatile
among them is the wide application of the barbell. In many cases successful
attempts have been made to substitute it with other apparata over a certain
period of time, but in most of the cases the barbell is simply a must. If we add
up its simplicity, versatility and low cost, it becomes clear that we cannot
speak about strength training without the bar. Throughout this article, speaking
of weights and loads, we will have in mind primarily barbell exercises.
When
it comes to specifying training loads, volume and intensity are the major
elements.
Strength
training (if compared to endurance) was oriented toward increasing the volume of
training load with a considerable delay. This tendency became clear at the end
of the ‘50s and reached its culmination at the turn of the ‘70s when
weightlifters reached a volume of 30 to 40 tons a day. Some reached up to 50 to
60, while on particular shock days some athletes lifted 80 or even 100 tons. The
idea was that when the volume decreased, an athlete who had rested would be able
to achieve better results. That is exactly what happened in practice, too –
the load would be decreased two or three weeks before the con–test took place
and the athlete achieved far better results than his personal record.
We
should not underestimate the fact that the use of steroids at the time was
allowed, and their use made it possible for such a volume of work to be done.
Such an amount of work would exhaust the hormone system of the body and, without
additional steroid hormones, the recreation period would be extremely prolonged.
It is well known that in 1976 the use of the
above hormones was prohibited by the International Olympic Committee, and
specialists had to seek new means. For that reason, new ways were sought to
improve the training process through the resources of the other training load
factor – intensity. Intensity has also undergone several phases of
development. It was usually considered that maximum weight would be lifted only
at contests. Attempts at weight lifting with maximum exertion during training
were introduced by Egyptian athletes in the ‘30s and the ‘40s. They happened
to employ this technique by chance and without previous research. Later,
athletes from other countries made attempts with maximum exertion during
training as well. In the ‘50s, the weekly load of an athlete would include six
to 10 attempts with maximum exertion; in the ‘60s, 12 to 17; in the ‘70s, 17
to 24; whereas at present the number of maximum exertion attempts during the
training process of weight lifters varies from 25 to 30 a day.
This
leads us to the conclusion that despite the de–creased volume, which varies
from eight to 15 tons a day for the different categories, the increase of
intensity plays a major role for the advance of sport result.
The
optimum combination of volume and intensity as well as competitive and assistant
exercises determines the quality of strength building training activities. In
1980, Bulgaria introduced the following formula for training evaluation:
Q=c(V/NL)
In
this formula Q is the quality of training, V the volume (tonnage), NL = the
number of lifts, c = coefficient of the ratio between assistant and competitive
exercise in percent. Let us assume that the volume of a given training session
is 10 tons, the number of lifts (NL) = 100, and the percentage of competitive
exercises compared to the whole volume of exercise is 50 percent. For the
purpose of convenience, let us turn 100 percent into one (1). Hence, the
coefficient in our example will be 0.5 (c=0.5). If we substitute it in the
formula, then Q =0.5(10.000 kg /100) or Q=50; that is, the quality of a single
training session numerically expressed will be 50 units. We must say that the
indices of high quality are 80 and more units, so that in our example we
illustrate a training of an average quality.
To
exhaust the problems connected with the general prerequisites for strength
training, we have to discuss the number of repetitions and the number of sets
for a given exercise during a single training. It will naturally depend on the
kind of strength we are trying to build, hence we will examine each type
separately.
When
building maximal strength, the number of repetitions varies from one to three,
with maximal and sub-maximal weights. We should have in mind the maximum
possibilities within a particular training and not in general, since this is the
only way of conducting a scientific highly efficient training. That is why we
should reach our maximum for the basic training exercise within each single
training.
When
training for velocity, strength and explosive power, the number of repetitions
should be the maximum performed in 10 seconds and with maximal velocity. Here it
becomes necessary to specify the possibilities of performing this series with
different degrees of resistance, since weight varies from 25 to 75 percent of
the maximum.
The
training for strength endurance is more complex, for it requires a more complex
setting up of the training resistance. First, one should find out what the
strength required for each effort in the basic training event is; for example,
the force with which a swimmer strikes the water, a cyclist presses on the
pedals or a sprinter hits the racing track. Then a weight of 105 to 110 percent
of the competitive effort is put on the bar and repetitions are made until their
number reaches 105 to 110 percent of the actual number of repetitions when
covering the racing distance. In some events, this will not happen at one go,
but a guiding principle for us should be that a single training should not
exceed an hour (45 minutes is still better) with three to six sets, the pulse at
the beginning of each set being 108 to 114.
2.
Kinds of strength and means of development
Depending
on the regime of muscle contractions, strength can be dynamic or static.
In
the dynamic regime, the strength of the active muscles is manifested through
their shortening (overcoming nature of the work) or through their lengthening
(receding nature of the work).
In
the static regime, muscle strength is manifested through the “active” or “passive”
tension for the participating muscles.
Maximal
strength is the strength which the muscles develop in contraction when they are
no longer able to lift the weight. It is also called “absolute strength.”
The
maximal dynamic strength of a muscle is a function of its length in the moment
of contraction, the speed of contraction and the time which is necessary to
reach the maximal tension.
Since
acceleration takes place only at the beginning of the motion when overcoming
up-to-a-limit resistance, the velocity of transfer of the resistance is constant
during the greater part of the motion. Therefore, its value is approximately
equal to the resistance to be overcome.
The
maximal strength is demonstrated in receding regime (eccentric) work but never
in both overcoming (concentric) and receding regime, since in a receding regime
resistance is one and a half to two times higher than in an overcoming regime.
For this reason, we should create conditions for training in receding regime in
order to develop maximal strength.
One
of the peculiarities of the mechanism of muscle contraction when maximal
strength is concerned refers to the synchronization of the greatest number of
muscle fibers having the highest rate of tension and the maximum frequency of
effective impulses.
The
duration of the up-to-the-limit tension is the biggest in maximal strength
compared to that in all other kinds of dynamic strength. It is assumed that the
longer the up-to-the-limit tension is, the greater the synchronization of the
muscle fibers would be.
In
maximal strength, the antagonist muscles are in optimal tension, while the
maximum chemical energy per time unit occurs when the up-to-the-limit weight is
detached from the point of support. It is most probable that at this moment the
maximal decomposition of the adenosine triphosphate and the creatin phosphate
takes place. In order to hold back the velocity of motion of resistance, a
speedy recovery of energy is required. The holding back of the velocity of the
motion will depend on the speed of influx of ATP. When maximal strength is
demonstrated, the amount of myosin and its ferment activity will undoubtedly
have a considerable significance for increasing the decomposition rate of ATP at
maximal mobilization.
The
development of maximal strength is possible in round-the-limit, up-to-the-limit
and over-the-limit muscular efforts. When talking about general recommendations,
as is the case, the value of resistance would be generally de–fined in terms of
percents of the maximum result. In Bulgaria, for various reasons, it is no
longer in use, and training programs fix weights in terms of the difference in
kg from the maximum result. So, for example, if the maximum result in a given
exercise is 100 kg and there are two sets of two repetitions at 90 kg to be
performed, the way of presenting it will be 2x2x –10 kg (minus 10 kg) instead
of 2x2x90%. In this case the first digit represents the number of sets
(attempts), while the second is the number of repetitions in a single set.
Let us now examine a four-week training
mesocycle comprised of an introduction, basic, shock and test week. We will
mainly refer to intensity problems here, since the volume will depend on
individual abilities, training time, recreation and a variety of other factors
which may vary in different countries. In all equations the last figure
represents the percent of 1 RM: the second figure the number of repetitions.
First
week – Introduction: Low Intensity
5x70
kg; 3x80 kg; 2x1x90 kg; 3x3x80 kg; 10x70 kg
Second
week – Basic: Average Intensity
5x70
kg; 3x80 kg’ 2x90 kg; 2x1x100 kg; 3x2x90 kg; 3x5x80 kg
Third
week – Shock: Great Intensity
3x70
kg; 2x80 kg; 2x90 kg; 3x1x100 kg; 3x2x90-95 kg; 1x95 kg; 2x1x100 kg; 2x3x85 kg;
1x90 kg; 1-2x1x100 kg
Fourth
week – Test: Low Intensity
2x70
kg; 1x80 kg; 1x85 kg; 2x80 kg; 3x2x70 kg
In this
case, we assume that the maximum possibilities in a given exercise are 100 kg,
and the attempts are denoted by their value in kg. However, it is known that at
the end of each mesocycle the possibilities will change and the change in our
program will be denoted by the weight subtracted from the maximum. For example:
First
week – Introduction: Low Intensity
5x-30
kg; 3x-20 kg; 2x1x-10 kg; 3x3x-20; 10x-30
It now
becomes clear that this pattern can be used to map out the program for the rest
of the weeks for each athlete attempting to develop maximal strength.
Explosive
power is the overcoming of particular, below the maximum resistance with maximal
velocity. Depending on the value of resistance, various values of maximal
dynamic strength can be reached. When overcoming up-to-the-limit resistance,
which ensures the development of velocity, the maximal strength reaches its
absolute dynamic strength values. Explosive power is demonstrated in the
overcoming nature of muscle activity. Typical examples are the throws in track
and field events – the discus, the javelin, the hammer and putting the shot.
As we have pointed out, the greatest power demonstrated by man has been measured
in horsepower when putting the shot.
The
Bulgarian method for developing explosive power is based on the so-called
contrasting method. Here is en example to illustrate this method:
Back
Squat
3x-30;
2x-20; 2x-10; 3x1xMax; 3x2x –10 (developing maximal strength)
3-6
x 10 sec x –30 (we aim at the maximum repetitions per 10 seconds)
3-6
x 10 sec. x 25% (a quarter of the maximum – developing power)
3-6
x 10 sec (standing high jumps at a maximum height - without weight)
In
this case the idea is to decrease the resistance to and gradually increase the
velocity of performance.
Our
experience has proven that this is the quickest -as well as the most effective
method from among all methods for developing explosive power.
Quick
power is the ability of muscles to demonstrate maximal motion velocity at
optimal resistance. Typical examples are sprints and jumps in track and field
events, elements from games, boxing etc. In a single motion, the single power
(resistance is the same) is lower in value than the explosive power at the same
resistance. The application of quick power in sport is, having reached a
definite standard of the efforts in a given exercise, to try and keep up the
required time. If we take sprints for example (with–out the start and the
finish), we will be able to trace similar efforts during the race. In gymnastics
and acrobatics, mo–tions should be defined in terms of strength, velocity,
amplitude etc.
The
developing of quick power is carried out at 60 to 75 percent of the maximal
possibilities of an exercise in three to six sets, in each of which we aim at
achieving the maximum number of repetitions at the maximal velocity. At that,
the resistance for each series should be changed. For example:
First
week - Introduction: Low Intensity
Max
@ - 40; Max @ - 35; Max@ - 30; Max @ - 25; Max@-35; Max@- 30
First
week – Introduction: Low Intensity
5x70
kg; 3x80 kg; 2x1x90 kg; 3x3x80 kg; 10x70 kg
Second
week – Basic: Average Intensity
5x70
kg; 3x80 kg’ 2x90 kg; 2x1x100 kg; 3x2x90 kg; 3x5x80 kg
Third
week – Shock: Great Intensity
3x70
kg; 2x80 kg; 2x90 kg; 3x1x100 kg; 3x2x90-95 kg; 1x95 kg; 2x1x100 kg; 2x3x85 kg;
1x90 kg; 1-2x1x100 kg
Fourth
week – Test: Low Intensity
2x70
kg; 1x80 kg; 1x85 kg; 2x80 kg; 3x2x70 kg
In this
case, we assume that the maximum possibilities in a given exercise are 100 kg,
and the attempts are denoted by their value in kg. However, it is known that at
the end of each mesocycle the possibilities will change and the change in our
program will be denoted by the weight subtracted from the maximum. For example:
First
week – Introduction: Low Intensity
5x-30
kg; 3x-20 kg; 2x1x-10 kg; 3x3x-20; 10x-30
It
now becomes clear that this pattern can be used to map out the program for the
rest of the weeks for each athlete attempting to develop maximal strength.
Explosive
power is the overcoming of particular, below the maximum resistance with maximal
velocity. Depending on the value of resistance, various values of maximal
dynamic strength can be reached. When overcoming up-to-the-limit resistance,
which ensures the development of velocity, the maximal strength reaches its
absolute dynamic strength values. Explosive power is demonstrated in the
overcoming nature of muscle activity. Typical examples are the throws in track
and field events – the discus, the javelin, the hammer and putting the shot.
As we have pointed out, the greatest power demonstrated by man has been measured
in horsepower when putting the shot.
The Bulgarian method for developing explosive
power is based on the so-called contrasting method. Here is en example to
illustrate this method:
Back
Squat
3x-30;
2x-20; 2x-10; 3x1xMax; 3x2x –10 (developing maximal strength)
3-6
x 10 sec x –30 (we aim at the maximum repetitions per 10 seconds)
3-6
x 10 sec. x 25% (a quarter of the maximum – developing power)
3-6
x 10 sec (standing high jumps at a maximum height - without weight)
In
this case the idea is to decrease the resistance to and gradually increase the
velocity of performance.
Our
experience has proven that this is the quickest -as well as the most effective
method from among all methods for developing explosive power.
Quick
power is the ability of muscles to demonstrate maximal motion velocity at
optimal resistance. Typical examples are sprints and jumps in track and field
events, elements from games, boxing etc. In a single motion, the single power
(resistance is the same) is lower in value than the explosive power at the same
resistance. The application of quick power in sport is, having reached a
definite standard of the efforts in a given exercise, to try and keep up the
required time. If we take sprints for example (with–out the start and the
finish), we will be able to trace similar efforts during the race. In gymnastics
and acrobatics, mo–tions should be defined in terms of strength, velocity,
amplitude etc.
The
developing of quick power is carried out at 60 to 75 percent of the maximal
possibilities of an exercise in three to six sets, in each of which we aim at
achieving the maximum number of repetitions at the maximal velocity. At that,
the resistance for each series should be changed. For example:
First
week—introduction: low intensity
Max
@ - 40; Max @ - 35; Max@ - 30; Max @ - 25; Max@-35; Max@- 30
This
is an example of a particular exercise in six sets in each of which the
resistance changes, and what is preserved is the effort to maintain a maximal
velocity.
Endurance
is the ability of the muscle to repeatedly overcome average resistance.
Endurance is especially important in wrestling, rowing, boxing, sport games,
etc. Recently, even long distance runners and marathon runners have grown
interested in strength endurance. The difficulty in building up endurance for
these athletes lies in the fact that their muscles must increase only in
strength and not in mass. That is why strength exercises in such cases should be
close in volume and velocity of effort to the competitive event itself. We can
use an example to illustrate this: if a marathon runner takes 25,000 paces on
the average, and with each pace exerts a pressure of .50 kg over the support, he
should conduct his strength training with the same effort and repetition.
Naturally, in order to achieve better quality, they should exceed slightly the
effort at contest time, but not more than 105 to 110 percent. So, the marathon
runner should train three to four times a week for about 45 to 50 minutes with
three to six sets of selected exercises, in which the number of repetitions will
depend on individual abilities and the type of exercise, and the coach’s
considerations about maximum resemblance with competitive effort.
Static
strength is of interest to sport specialists mainly because in the course of
training this particular kind of strength, the amount of structural protein is
increased to the greatest extent.
The
physiological mechanism of the demonstration of maximal static strength is
tetanic contraction which is formed as a result of the overlapping of elementary
tension waves on each nervous impulse. Static strength train–ing usually
enhances the building of maximal strength and is hence applied to the
instruction of athletes who need it.
Having
outlined the basic points about the building of the different types of strength,
we can make a weekly training program for different sports requiring different
types of strength. (See Figure 1).
This
is a general orientation program. The duration of each single training is 45
minutes. Some sports need different kinds of strength; however, the most
important point is to define the basic kind and consequently place the kind of
sport in the right group. Of course, it is advisable to seek the right
combination of variants within the other groups in which this particular sport
happens to fall. The above mentioned program is just provisional and provides us
with a general idea to what extent each kind of strength should be included in
the program and maintain its prevailing character in combination with the degree
of necessary use of other kinds of strength.
Undoubtedly,
strength training is the basis of contemporary sport training, with its
favorable effect on the development of nearly all physical qualities –
velocity, endurance, skill.
Despite
all recommendations, strength instruction is strictly individual, and its
successful application depends greatly on the abilities and qualification of the
coach, who is the one to adapt strength training programs to each athlete in
such a way as to develop her individual abilities to the highest degree.
Figure
1 - Sport-specific Weekly Training Program
Kinds of sports
& strength |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
1.
MAXIMAL STRENGTH - weight lifting, bob-sled, throws, wrestling, football,
power lifting, acrobatics, jumps, judo etc. |
Maximal
strength and quick strength |
Maximal
strength and explosive power |
Maximal
strength and quick power |
Quick
power and explosive power |
Maximal
Strength |
Maximal
Strength |
Rest |
2.
EXPLOSIVE POWER - throws, jumps sprints, games, down hill skiing, ski jump,
diving, etc. |
Explosive
power and quick power |
Quick
power and explosive strength |
Explosive
power |
Quick
power |
Explosive
power and maximal strength |
Maximal
strength and explosive power |
Rest |
3.
ENDURANCE - swimming, racing, rowing, wrestling, fencing, ski racing,
cycling, etc |
Endurance |
Quick
power and endurance |
Explosive
power |
Endurance |
Maximal
strength and endurance |
Endurance |
Rest |
4.
QUICK POWER - gymnastics, rowing, acrobatics, etc |
Quick
power |
Explosive
power |
Maximal
strength |
Quick
power |
Explosive
power |
Quick
power |
Rest |
5.
STATIC STRENGTH - acrobatics, gymnastics, downhill skiing, swimming, figure
skating, etc |
Static
strength and quick power |
Static
strength and explosive power |
Maximal
strength |
Static
power and maximal strength |
Quick
power and explosive power |
Static
strength and quick power |
Rest |
|