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New Post 4/5/2007 2:26 AM
  dousey
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The stimualtion Method 
Modified By 1511146@aruba.it  on 4/29/2007 11:09:03 AM)

Hi professor

Firstly i would like to thank you for taking the time to relay your excellent information to us all through your website.

My query relates to the information you provided in Journal of SSTM - March 2007 No 2.

You quite clearly outline the training protocols that should be adopted when using the stimualtion method but i just wasnt clear on what you would consider to be the correct order of exercises. Referring in particular to figure 12 - do you complete the tonic exercise, rest for the suggested time and then complete the second exercise or do you complete all sets of the tonic and then all sets of the development exercises?

I am also a little unsure on the process contained on page 12 that relates to " Two sets of 6 - 8 jumps with the rest of 3 - 4 minutes, the second (developing) exercise is executed for 6 or 8 multiple jumps from one leg to the other with the maximum effort. The work consists of two sets of 5 - 6 repetitions of exercise with the rest between sets of 3-4 minutes. This series is repeated for 2 - 3 times with the rest of 6 - 8 minutes" can you please clarify this?

hang on i think i just answered my first query

Thanking you in anticipation in relation to question 2

Jamie Douse-Australia

 
New Post 4/13/2007 3:03 PM
  Prof. Verkhoshansky
245 posts
www.verkhoshansky.com
1st Level Poster


Re: The stimualtion Method 

Dear Jamie Douse,

 

you complete all sets of the tonic exercises and after you complete all sets of the development exercises.

This is the variant of the complex method, in which:

-        the first work (tonic), consist in 2 sets of 6-8 jumps with  Russian Kettlebell held between the legs

-        the second work (developing), consist in 2 sets of 5-6 repetitions of multiple long jumps  (6 or 8 jumping passes from leg to leg).

After you have completed two sets of tonic work with Russian Kettlebell (2 set of 6-8 jumps with 3-4 minutes  of rest between every set) you should have a rest of 3-4 minutes.

After this you pass to the developing work:

1)      execute the multiple long jump (6 or 8 steps from leg to leg) with the maximum effort;

2)      return to the starting place and immediately repeat the exercise 1);

3)      return to start place and repeat the exercise 1) again for 4-5 times. This is one set of 5-6 repetitions of exercise.

4)      After, you should have a rest interval of 4-6 minutes, than you repeat the same set of 5-6 repetitions of the same exercise: i.e. the multiple long jump with (6 or 8 steps from leg to leg) with the maximum effort.

 

Yuri Verkhoshansky

 
New Post 4/29/2007 10:25 AM
  dousey
6 posts
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Re: The stimualtion Method 
Modified By 1511146@aruba.it  on 4/29/2007 11:09:24 AM)

Dear Professor Verkhoshansky

Thank you for your response

One further question if i may. I am not an elite level athlete, however, i do have many years of sport specific training behind me. I am looking to compete as a masters athlete, i am 37, in national (Australia) running events in 400, 200 and possibly 100 metres.

I understand that all athletes are different and that you do not know my training age etc do you think it is feasible for me to undertake the type of training as highlighted above

Thank you in advance

Jamie Douse

 
New Post 5/3/2007 12:49 AM
  Prof. Verkhoshansky
245 posts
www.verkhoshansky.com
1st Level Poster


Re: The stimualtion Method 

Dear  Jamie Douse,

if I understood well your question, you asked me if it’s possible to use the super-method, described in your precedent message, to improve your result in running events in 400, 200 and possibly 100 metres.

I think, that’s possible. Generally, any methodical change of training assures the improvement of the sport result, especially if a more effective method is introduced.  To assure the improvement of the result you should introduce this new method in correct way in the whole training system, i.e. in coherence with the other types of training and with the level of your preparedness.

To use with success the super-methods, you have to:

1.      visit a sport cardiologist to verify the state of your health and the possibility to increase the intensity of your training load;

2.      elaborate your personalized training plan on the base of  the analysis of your training loads of the preceding year.

After that, you can start to use this type of training with the lowest dose of load, but before you start with it you should have a period of weight training devoted to the strengthening of your body.

 

Another thing that I can suggest you is to address your effort to run 400 meters because at your age there are more possibilities to improve the result in 400 meters than in 200 or 100 meters.  

To improve your result in 400 mt I can suggest you a scheme of the training system, on the base of which it is possible to elaborate the plan of your training.

In the following I expose you a general scheme of the plan. To elaborate it and make it your training plan you should analyze the methodology and the principles of Block system training (we will publish soon in the SSTM a new article on the this matter).

Stage 1. Strengthening of the “anti-gravitational”  muscles through the use of the exercises with overload to develop the Maximal Strength (if you are already strong enough, there is no need to increase it notably). The training with overload can be performed three times a week. In the other days you should perform running exercises (prolonged aerobics run, long accelerations and other run exercises performed in light way) and auxiliary exercises (stretching, core and postural gymnastic etc.).

Stage 2. Increasing of explosive strength and the maximal anaerobic power with the use of the super-method that you have mentioned in your preceding message. This type of work can be performed twice a week at the beginning and after three times a week. In the other days you should train like in precedent stage.

Stage 3. Increasing of the anaerobic alactacid capacity (of the alactacid threshold ) with the use of the alternate leaps in slope: 2-3 series of the two sets with 3-4 - repetitions. The rest among the series is 10-15 minutes, among the sets it is of 8-10 minutes, among the exercises the rest is the necessary time to return to the starting point.

The inclination of the slope must not be steep (no more than 10 degrees). The initial distance is 20 meters and it is increased until 40-50 meters in coherence with the increase of your capacity to perform this exercise. You must try to increase the power of the push in forward and, as consequence, to increase the length of the footsteps without losing the rhythm and the looseness of movements.

This type of work can be performed twice a week at the beginning and after, three times a week. In the other days you should train like in precedent stage but with higher intensity of aerobic running (fartlek on the anaerobic threshold speed level).

Stage 4.  Track & Field Training: you should perform the specific exercises for 100, 200 and 400 meters runners.

The exercise of long acceleration, which in the preceding stages has been used as auxiliary mean, in the Stage 4 has to be performed in a different way: you should try to reach the maximal speed and to increase gradually the distance of its maintenance.

I wish repeat that this scheme is only a general base of your possible training plan. The content of this plan (the load dosing, the stages duration and the whole duration of the program) have to be elaborated on the base of Block system training methodology and your preceding training experience analyses.

 

I wish you good luck.

Yuri Verkhoshansky

 
New Post 5/12/2007 2:47 AM
  dousey
6 posts
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Re: The stimualtion Method 
Hello again professor Verkhoshansky

thank you for your detailed response

can you please answer another question for me

In your latest reply you state

"Strengthening of the “anti-gravitational” muscles through the use of the exercises with overload to develop the Maximal Strength (if you are already strong enough, there is no need to increase it notably)".

Firstly Are you referring to exercises such as squatting and deadlifitng? and what sort of overload techniques should be adopted?

and secondly how do i know when i have achieved a suitable level of strength? I have seen theories that suggest you should be able to squat 1.5 times bodyweight and deadlift 2 times bodyweight. Do you subscribe to those theories or do you have your own methods of assessment?

Look forward to your response

Thank you
 
New Post 5/17/2007 5:25 PM
  Prof. Verkhoshansky
245 posts
www.verkhoshansky.com
1st Level Poster


Re: The stimualtion Method 

Dear  Jamie Douse,

from the Block System Training methodology point of view, your strength training program should have the following periods:

Block A:

A1 - The preparatory stage. Strengthening of: most important muscles for the speed running,  their antagonist muscles and upper body muscles; with the use of 10-5 RM method. 

A2 -  The maximal strength stage. Increasing of maximal strength of pushing up leg muscles,  with the use of 1-3 RM method.

A3 -  The speed-strength stage. Increasing of explosive strength and maximal anaerobic power with the use of the complex super-method, in which  the first work (tonic) consist in 2 sets of 6-8 jumps with  Russian Kettlebell held between the legs and   the second work (developing) consist in 2 sets of 5-6 repetitions of multiple long jumps  (6 or 8 jumping passes from leg to leg).

 

Block B:

B1 - The specific power stage. Increasing of the running footsteps length and the anaerobic alactacid capacity (of the alactacid threshold ) with the use of the alternate leaps in slope.

B2 -  The specific running speed stage. Track & Field Training: the performing of the 200 and 400 meters runners specific training methods (including glicolitic interval training).

 

Block C: 400 m e 200 mt distance  running in preliminary competitions.

 

Your questions concern the strength exercises contents of the Block A (A1 and A2).

To understand well my following comments it will be better see the general scheme of the training programs stages constructions in my book "Special Strength training: a practical manual for coaches": Program for High Level Tennis Players (page 113), Special Strength Training Program For Basketball Players (page 104).

Stage A1 main exercises.

1.      Strengthening of the most important speed running muscles groups (involved in push up and long footstep), for example:

-         Barbell squat (10-5 RM)

-         Heel (cal raise) with bar on shoulders (10-5 RM)

-         “Soleum”- heel (cal rise) with weight on the knees (10 RM)

-         “Long” jump exercises are executed on soft, resilient ground (page 42).

-         Jumping exercises with overload: Squat jump with barbell and Scissor-lunge jumps

(jump out of a lunge [stride] position with a switch in the legs, alternating on every jump on the page 44, figure 30 and see also the Program for Top Level Middle Distance Runners on the page 88)

-         Exercises for the hip flexor muscles (for example, figure 31 on the page 44 or figures 6a, 7 and 8 on the page 7)

-         Long footstep walking  with barbell on scolders

-         Low Scissor-lunge jumps with barbell on shoulders (the energise switches in the legs)

If you want, at this stage you could include other strength exercises (that you normally use) and also Deadlifting, but I think that for runners, Squat is more important than Deadlifting.

2.   Strengthening of upper body (arms, back, abdominal) and legs “antagonist” muscles with standard block machine and free weight exercises (10 RM method) with large movements amplitude (not with the Bodybuilding technique).

 

Stage A2 main exercises.

Increasing of leg  muscles maximal strength (for the push up power increasing):

-          Barbell squat (3-1 RM)

-          Heel (cal raise) with bar on shoulders (3-1 RM).

You can also continue the hip flexor muscles exercises use, but not so match.

The barbell exercises technique should be standard for Olympic sport disciplines.

The level of the maximal strength can be increase still you “should be able to squat 1.5 times bodyweight” (I think that your “theory” is right, but, anyway, it’s a very individual question).

 

Yuri Verkhoshansky

 
New Post 5/25/2007 5:21 PM
  dousey
6 posts
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Re: The stimualtion Method 
thanks very much professor

i appreciate the time ou have put into your responses to my questions

i will try and obtain a copy of your book

Jamie Douse
 
New Post 5/31/2007 10:17 PM
  Runna21
9 posts
No Ranking


fRe: The stimualtion Method 

Professor,

 

How would this model be applied to an 800-1500 meter athlete? Would more power endurance strenght training be included before and during the competition block?

Anthony Colotti

 
New Post 6/3/2007 10:45 AM
  Prof. Verkhoshansky
245 posts
www.verkhoshansky.com
1st Level Poster


Re: fRe: The stimualtion Method 

Dear Anthony Colotti,

for the 800-1500 meter the model must be changed a lot.

Advice: the following program is only a schema.
Block A
:

A1 - The preparatory stage.

1.       Strengthening of: most important muscles for the speed running,  their antagonist muscles and upper body muscles; with the use of 10-5 RM method. 

2.       Multiple long jumps (from leg to leg) on the 60-400 meter distance.

3.       Aerobic running (cross).

A2 -  The development of the Local Muscular Endurance and the Aerobic threshold level.

1.       Interval jumping exercises with overload (see my book “Special Strength training: a practical manual for coaches”, page 43 “3.4 Development of Local Muscular Endurance”).

2.       The Aerobic Threshold Fartlek.

A3 - Increasing of the running footsteps length, Local Muscular Endurance and Anaerobic threshold level.

1.       200 – 800 meter Uphill running (page 47 of “Special Strength training: a practical manual for coaches”)

2.       The Anaerobic Threshold Fartlek.

Block B:

The specific running speed stage. Track & Field Training: the performing of 800 and 1500 meters runners specific training methods (including glicolitic interval training).

Block C: 800 m or 1500 m distance  running in preliminary competitions.

 

For your second question my answer is no if you use this program.

Before and during the competition block you can use only sprint training running exercises.

 

Yuri Verkhoshansky

 
New Post 6/4/2007 1:34 PM
  Runna21
9 posts
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Re: fRe: The stimualtion Method 
Thank you very much professor. So no high intensity running training during the first block?
 
New Post 6/6/2007 12:06 AM
  Prof. Verkhoshansky
245 posts
www.verkhoshansky.com
1st Level Poster


Re: fRe: The stimualtion Method 

Yes, no high intensity running training during the first block.

Yuri Verkhoshansky

 
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