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Sport Strength Trainig Methodology
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| Dear Sir, A very useful and informative site - I only wih there more translations of your Russian Literature
I have a question regarding rugby - in your opinion, given the high levels of collisons invlved in the sport how important are maximum strength levels and to what degree do you feel they can be allowed to fall during the development of sport specific sped components
Mark Bennett United Knigdom |
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Dear Mark Bennet,
I am very conscious of the importance of the translation of my Russian works and we are continuously searching for a good solution.
The answer to your question is a fundamental aspect of the training sport methodology, in fact on this topic I wrote a book “Special strength preparation in sport”. In the website there are also my Russian articles dedicated to role of the maximal strength for the explosive capacity.
I think that the role of maximal strength is very important in Rugby like in American Football. According to the coach of New York Giants, Jonny Parker, my basic strength training program, made in the ’80 years for his football team, was the main factor for their two wins of the word cup.
Jonny Parker customized the degree of maximal strength level for each athlete on the base of their play role in the game and their body morfo-functional structure.
In any case you can find this program in my book "Special Strength Training: A Practical Manual for Coaches".
As you can understand I can’t answer to your question more specifically, the design of the program should be made on the base of these constraints (and other connect to the specific environment).
Yuri Verkhoshansky |
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| Dear Sir,
Thank you for your reply - I have a number of your publications which I have found informative and useful - I was hoping you could answer two more questions for me
1) When athletes perform a block of concentrated strength loading you measure changes in a number of their Strength abilities - max strength and explosive strength specifically. These are obviously dynamic parameters which are essential in making decisions on changes in volume which may be required in athletes programs. My question is this - do you need to measure explosive strength as peak force/time to peak force or can you estimate from a parameter such as changes in jump height?
2) My second question is after a period a concentrated loading a drop in volume is required to allow gains in strength parameters to be realised - are there guidelines available for the required volume drop?
Thank you again for any help you may give and once more congratulations on an informative site and excellent past publications
regards
mark |
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Dear Mark Bennet,
The first question.
The best parameters from which you can make decisions come from the use of the dynamometric method. The parameters from “changes in jump height” are not reliable for your purpose.
The parameters linked to the length or the height of the jump are effected by the execution technique and by temporal variation of the athlete’s general condition that not always are determined by the preceding load. I made a study on the correlations between the results of jumps and the explosive strength parameters measured with the dynamometric method (tensometric). These results showed that in the explosive strength training period the measures of jumps were not correlated with the dynamometric explosive parameters. Only with the female high level long jumpers with an advanced and stable jump test technique there were a correlation between the length of five steps jump (alternate jump from leg to leg) and the explosive strength parameters.
Nevertheless I know there are studies of:
Alexandre Moreira, Paulo Roberto de Oliveira, Alexandre Hideki Okano, Marcel de Souza and Miguel de Arruda “Dynamics of the power measures alterations and the posterior long-lasting training effect on basketball players submitted to the block training system”;
where they used successfully the jumping test battery:
four different types of jumps (vertical jump with countermovement [VJ], horizontal jump [HJ], horizontal consecutive triple jump to the right leg [STCD] and horizontal consecutive triple jump to the left leg [STCE]).
The second question.
Your second question seem to me that you want know how to obtain the development of rugby players’ maximal strength using the long delay effect of concentrated strength work.
If I understood well you need to know how reduce the load volume to obtain the maximal strength level. In my opinion you are going in a not correct direction.
Some consideration about this issue:
- In rugby, as in the other sport games, the maximal strength level is very important only because it is a component of the power. If we talk of the strength training in rugby, we should talk, first of all, how to increase the power level of specific movements of rugby (jumps, sort sprint, throwing, pushing …). The maximal strength is very important because is the base for the developing of specific power.
- The strength load concentration doesn’t mean excessive volume of load, but only the work localized on the same period: the work with overload must be monolocalizzato, in other words it must not be assembled with the work of speed, of power or of resistance. The dominant load come from the exercises with overload performed with the progressive upsurge of the weight of the overload (from the method 10 RM till the method 1-2 RM). Then, during this period, the volume of the training increases at the beginning, because the weight of the overload of 10 RM gradually increases, but subsequently it decreases, because the intensity of the training stimulus increases (the method 10 RM is replaced by the method of 8,6,5,3 RM and at the end of 1-3RM). The total load volume of this period of strength exercises have to achieve circa 10% of total year load volume of the athlete.
- After the end of the concentrated strength there is change of the type of the work and not a simple reduction of the volume of the strength load. In the first period the work is finalized to increase the maximum strength. In the following period the work the work is finalized to increase the power (jumps, throwing, pushes etc.). The volume of this work must never be high because it foresees a certain quality for the execution of the exercises and enough long rest intervals.
Yuri Verkhoshansky |
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| Dear Prof Verkhoshansky,
Again thank you for your reply - In which you have answerd both my questions
Regards,
mark |
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Mark Bennett wrote
Dear Prof Verkhoshansky,
Again thank you for your reply - In which you have answerd both my questions
Regards,
mark |
Dear Prof Verkoshansky,
A final question - when perfroming exercises such as squat jumps and kettlebell jumps to enhance explosive strength and power the recovery periods are relativly long - 3 to 4 min between sets. This is obviously to allow recovery from fatigue and maximise power/force production in the following sets. Is this fatigue local or central? The reason I ask is that if fatigue is local it may be possible to perform another exercise in the recovery period without impacting upon the quality of the session?
eg Squat jump, recover 2 min, bench press, recover 2 min squat jump etc.
If fatigue is central then this is not possible?
Thank you,
Mark Bennett |
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Dear Mark Bennett,
after an explosive strength training the nature of fatigue is central. It’s not possible to perform any explosive strength exercise in the recovery period.
This recovery period must not to be passive rest (for example, seat down on a bench), it must be active: some light running and worm up gymnastic exercises with looseness.
Yuri Verkhoshansky |
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| Dear Sir,
The more of your literature I read the more questions I have!
I was hoping you could answer 2 questions for me;
1) When using a Special Strength Program such as that suggested for American Footballers - in your practical manual for coaches - how long prior to the comencement of the true competitive season would you envisage that the program should be completed to enable gains to be realised?
2) In your literature you suggest that shock training method should not be completed too close to a competitive event - how do you recomend that special strength is maintained in a situation where competition occurs on a weekly basis - via non- shock jump training, barbell and kettle bell jumps?
Thank you again for your help and for the informative site
Regards
Mark |
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Dear Mark,
it is normal to set concrete questions on the annual cycle planning when it is begun to use in practice the new methods of training. There are not univocal answers for these questions because they are heavily influenced by reactions of the athletes to the used loads and from the calendar of the competitions. I can only point out the principles to follow, the result depends on your creative abilities to apply them.
Generally, Special Strength Program should be completed at least ten days before the beginning of the competitive season.
To maintain the level of the physical preparation during the whole season of the competitions is necessary to elaborate programs of training (to be executed during the season of the competitions) on the base of the calendar of the competitions and the data related to the physical state of the athletes.
These trainings can be of two types:
1) trainings finalized to the pre-competition stimulation. They are very brief and intense and they foresee only 2-3 sets of squat with 90% overload. The session of the stimulant training is performed in relation with the degree of inertia of the nervous system of the athlete. For the athletes with less nervous system inertia, it is advisable to perform the stimulant session the morning of the day of the competition. For the others kind of athletes the session can be performed the day before.
2) specific trainings for the maintenance of physical preparation level. When the competitions season is long and few binding, the stimulant sessions could not to be enough to maintain the level of physical preparation. In this case it needs to elaborate a maintenance training programs on the base of the competitions calendar and in coherence with the programs of the training used in precedence. It’s difficult for me to establish the content and the frequency of such trainings without the knowledge of athletes’ physical condition. In principle, these sessions never have to overcome the volume and the intensity of the load of the sessions of the preparation cycle end. I can only suggest you to use primarily more specific exercises: brief and fast fragments of the competition activity, short sprint or brief fast moves with direction changing. As it regards all type of jumps, it needs to be very cautious and to use them with a least dosing and only if the athletes express the wish to perform them.
Yuri Verkhoshansky |
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| Thank you again for your help |
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Prof. Verkhoshansky wrote
Dear Mark Bennet,
The second question.
Your second question seem to me that you want know how to obtain the development of rugby players’ maximal strength using the long delay effect of concentrated strength work.
If I understood well you need to know how reduce the load volume to obtain the maximal strength level. In my opinion you are going in a not correct direction.
Some consideration about this issue:
- In rugby, as in the other sport games, the maximal strength level is very important only because it is a component of the power. If we talk of the strength training in rugby, we should talk, first of all, how to increase the power level of specific movements of rugby (jumps, sort sprint, throwing, pushing …). The maximal strength is very important because is the base for the developing of specific power.
- The strength load concentration doesn’t mean excessive volume of load, but only the work localized on the same period: the work with overload must be monolocalizzato, in other words it must not be assembled with the work of speed, of power or of resistance. The dominant load come from the exercises with overload performed with the progressive upsurge of the weight of the overload (from the method 10 RM till the method 1-2 RM). Then, during this period, the volume of the training increases at the beginning, because the weight of the overload of 10 RM gradually increases, but subsequently it decreases, because the intensity of the training stimulus increases (the method 10 RM is replaced by the method of 8,6,5,3 RM and at the end of 1-3RM). The total load volume of this period of strength exercises have to achieve circa 10% of total year load volume of the athlete.
- After the end of the concentrated strength there is change of the type of the work and not a simple reduction of the volume of the strength load. In the first period the work is finalized to increase the maximum strength. In the following period the work the work is finalized to increase the power (jumps, throwing, pushes etc.). The volume of this work must never be high because it foresees a certain quality for the execution of the exercises and enough long rest intervals.
Yuri Verkhoshansky
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Hi dear Professor, I would like ask you on the indicated sentence.
Must the period be developed in this way?
Several sets of warm up and then one set of 10 reps to failure.
Then gradually during the period:
Several sets of warm up and than one set of 8 reps to failure.
Etc........, finally:
Several sets of warm up and then one set of 3 reps to failure.
Subsequently you develop the period 1-3 RM, for example with means as the repeat method 90-100 % of maximum (1-3 RM method)+repeat-serial method as:
1. The weight is 85-95% of maximum and there are 5-6 reps in one set. There
are 2-3 sets in one series with a rest of 4-6 minutes in between each set
There are 2-3 series with a rest of 6-8 minutes in between.
2. A series with 3 sets is executed as follows:
a. with a weight of 80% of maximum - 10 reps;
b. with a weight of 90% of maximum - 5 reps; and
c. with a weight of 93-95% of maximum - 2 reps.
The rest pause between sets is 4-5 minutes. In one training session there
are 2-3 series with a rest of 6-8 minutes between series.
3. Four sets with a rest of 5-6 minutes between sets:
a. in the first set the weight is 70% of maximum for 12 repetitions.
b. in the second set the weight is 80% of maximum for 10 reps.
c. in the third set the weight is 85% of maximum for 7 reps.
d. in the fourth set the weight is 90% of maximum for 5 reps.
There are two series done with a rest of 8-10 minutes in between.
Or do you plan to the period in other ways ? like this:
First a longer period than the previous way with several sets of warm up and one set of 10 reps to failure.
Only After this, a period with the repeat-serial method as those mentioned above, and finally the period with the repeat method with 90-100% of maximum (1-3 RM method).
Thanks.
Demetrio Frattarelli, Italy. |
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Dear Demetrio Frattarelli,
At the beginning of the maximal strength increasing stage it should be used the Repeat-Serial Method that assures the morphological changes of muscle.
The athlete should use the 1st variant of Repeat-Serial method (slow motions until volitional fatigue), starting from the exercises with the overload of 75%, it is 8-12 RM for Olympic sport athletes. During the period of this training method use, the overload weight should be increased until 80% 1 RM, it is 6-8-RM for Olympic sport athletes.
In the training session, after the standard warm up (20 minute of running and general gymnastic exercises) the athlete should perform 3 sets of the most important exercises of the specific sport discipline with 2 minutes of rest (for example: 3 sets of Squat, 3 sets of Calf Rises, 3 sets of Bench Press). After these exercises, the athlete should perform 2 sets of exercises for other 2-3 muscle groups, with 2 minutes of rest.
In the second part of maximal strength increasing stage, should be used the 2nd variant of Repeat-Serial method for the most important exercises of the specific sport discipline. In the training session, after the standard warm up, the athlete should complete 3 sets of the same exercise: 80% 1RM (weight of 6 -8 RM), 90% 1RM (weight of 3-4 RM), and 93% 1RM (3RM) with 2-4 minutes of rest. During one training session, the athlete should perform 2-3 series with 6-8 minutes of rest between them. As the strength of athlete increases, resistance should be increased by 5%.
In the last part of maximal strength increasing stage, always for the most important strength exercises, should be used the Maximal Strength Effort method: 2-3 repetitions with 90-95% of 1RM, with obligatory muscle relaxation between repetitions. Training sessions consist of 2-4 sets with 4-6 minutes rest periods.
Yuri Verkhoshansky |
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