Edited by Dr. Devis Zamburlin
There are many questions that we ask ourselves when we have to start an athletic training, many of which cannot be answered except by researching books by important authors, such as BOMPA or BOSCO to name but a few. In this article I will try to lay the foundations to inform the reader on the address, programming and periodization of training, in order to acquire the ability to manage a good training over time. Here I will only mention training. specific and you will not find complete training tables, but simply a summary of some of the many things I have studied over time to lay the foundations of my work.
The information you will see below is based on my experience; before proposing them, I tried them directly on myself, because I consider experimentation one of the fundamental elements for my work. Another important thing is that what you will read here is not a dictat, but a suggestion on how to start designing a training program, which will then be personally experienced and eventually remodeled.
Having made this right premise; let's begin our journey in athletic training. For ease of discussion, I will divide the work into four phases:
PHASE 1: anatomical adaptation
The goal of this training phase is to gradually accustom the muscles, and especially the tendons, to increasing efforts due to the heavier loads used during the subsequent training phases.
A good solution to start our preparation can therefore be a CIRCUIT TRAINING (what you will read now is an example, but each of you can change the exercises to your liking, however evaluating the fact that when you replace the BASICS you will have to change with others fundamental exercises, similarly the ACCESSORY or SECONDARY ones will be replaced with exercises of the same degree.
CIRCUIT A (WITHOUT TOOLS ONLY BODY WEIGHT)
- SQUAT MEANS
- FOLDINGS ON THE ARMS
- CRUNCH
- JUMPS ON EQUAL FEET
- PULL UPS
- STEP-UP (ascent on the bench and return of alternating limbs)
- ARM FOLDINGS ON INCLINED BENCH (hands on bench)
- OBLIQUE CRUNCHES
- FORWARD AND BACK ZIG-ZAG JUMPS over an obstacle (bench)
- JUMP ON BENCH AND SLIDING BEHIND SUPINE BODY
3/5 laps per circuit - 15/20 reps per exercise (reps increase between weeks) - 30/40 minutes of circuit for lunges, jumps and hops 30 seconds of continuous execution
DONE THIS PHASE, and only after having done this important work of muscle adaptation, can we begin the second phase.
Second phase: HYPERTROPHY training. Athletes need a consistent, low-fat, active body mass; therefore, the greater the active body mass, the greater the force due to the transverse diameter of the muscles.
Hypertrophy is the increase in muscle tissue, which is achieved through an increase in the volume of the individual elements present in the tissue, while the number of cells remains the same. In this phase of our training we will go (unlike the body builders) to search for the maximum number of contractile fibers and motor units collection, going to increase fatigue.
PARAMETERS D "TRAINING FOR THE PHASE OF HYPERTROPHY
In this phase of work it will be necessary to calculate your ceilings and know them in their correctness, in order to then work in the best possible way. Below is the example of a fundamental exercise for the legs and one for the pectorals.
To help the reading example: load 40% of the ceiling, 12 number of reps, 2 series
Once the "HYPERTROPHY" phase has been tackled, we arrive at the third phase; obviously from this moment the differentiations according to the sport practiced are important. , which should not be underestimated.
Third phase: MAXIMUM STRENGTH development. Strength is the key element in many disciplines, but the specific type of strength required by the chosen sport plays a decisive role. To increase specific strength it will therefore be essential to improve maximum strength. Developing maximum strength goes hand in hand. with the importance it plays in the given sport; in fact, the phase of its development will be longer if it is a rather important component (example: long in throwers and martial arts, short in ping pong or golf).
The ability to develop the maximum force will therefore depend on the transverse diameters of the muscles concerned (on the diameter of the myosin filaments-transverse bridges), but also on the recruitment capacity of the fast-twitch muscle fibers, and on the ability to synchronize all muscles. involved in the gesture. To be able to develop these conditions, muscle hypertrophy, developed in the previous phase, is fundamental, while the diameter, myosin filaments and protein content in the transverse bridges will depend on the volume and duration of maximum strength training. , the synchronization of the various motor units will take place with practice, through the repetition of the proposed exercises over time.
WHAT WILL WE DEVELOP WITH A MAXIMUM STRENGTH TRAINING? Recruiting multiple fast-twitch motor units; even if you don't have big muscles and a high body weight, the synchronization will allow you to use high loads (over 80/85%)
THREE TYPES OF CONTRACTIONS: ECCENTRIC-ISOMETRIC-CONCENTRIC.
80/6 x 2
85/5 x 3
90/3 x 1
90/3 x 3
95/2 x 1
85/4 x 1
90/3 x 3
95/2 x 1
95/2 x 2
100/1 x 2
Example of work on half squats with loads and repetitions for the development of maximum strength.
Exercises such as DROP JUMP, a jump performed from a platform, during which the limb firmly holds a given angle, without bending further, can also be used. The athlete must land on the forefoot and maintain the desired angle for 2/3 seconds. .
PROGRESSION:
- drop jump without overload from a moderate height of 60 cm
- from a height greater than 80 cm
- from moderate height with modest overload (25 / 60cm - ballast)
- from greater height with less overload (60-80 cm - little ballast)
- from greater height with slight increase in overload (80 cm - 20/30% of the ceiling)
or in the case of isometric work:
ISOMETRIC
Or using MAXEX TRAINING REMEMBERING THAT:
THE CHANGE BETWEEN MAXIMUM STRENGTH AND POWER MUST BE CARRIED OUT IN A PRUDENT AND ACCURATE WAY; moreover, the training must be simple, to allow the athlete to concentrate on his own technical gesture.
WORK EXAMPLE:
SQUAT WITH BALANCER slow eccentric contraction (GO DOWN) and fast concentric (SALGO).
LOAD: 60/80% of the maximum (throwing disciplines and martial arts, increase the load)
NUMBER OF REPS: 6/8, SERIAL NUMBER: 1/3 (the number varies depending on what you want to do in the session in addition to this workout)
RECOVERY BETWEEN 2 and 4 MINUTES.
OTHER EXAMPLE:
BENCH + LENS ECCENTRIC CONTRACTIONS, FAST CONCENTRICS + FOLDING BY FALL AND SUBSEQUENT LATERAL THROWS load: 70/90% - NUMBER OF REPS: 2/4 bench + drop - 4/8 side throws SERIES NUMBER 2/4 RECOVERY 2/3 minutes
Once this is done, we arrive at the last phase, that of the transference, which many mistakenly call TRANSFER.
Fourth phase: TRANSFORMATION - TRANSFORMATION IN POWER. The general increase in strength achieved in the earlier stages does not represent a direct benefit to athletic performance. For this reason it is necessary to synthesize the previous improvements and transform them into muscle power or endurance, which will allow us to achieve excellent performance. The determining factors for successfully completing the transformation phase are its duration and the specific methods for converting the general increases in MAXIMUM STRENGTH into the SPECIFIC strength for each sport.
POWER = F x V = muscle strength for speed of movement
To express power it is not important to have a lot of muscle volume, but to be able to contract the muscles in a short time (train an increase in the speed of force production)
One of the main advantages of this training is that the nervous system is "trained": by decreasing the time necessary for the recruitment of motor units and especially of fast-twitch fibers, and by increasing the tolerance of motor neurons to high frequencies of nerve stimuli.
Given the great intensity required, it will be necessary to concentrate on a few exercises, technically valid and as close as possible to the athletic gesture. Two / three exercises are indicated, performed dynamically, for several series. Time and energy are precious; the program must be executed quickly and explosively (maximum activation number of motor units, very high quantity of activations). The force-time curve must move as far as possible to the left
ISOTONIC METHOD:
LOAD acyclic movements (throws, weight lifting)
50/80% of the ceiling
Example for strength training
BALLISTIC METHOD
REMEMBER: YOU MUST STOP THE REPETITIONS WHEN THE EXECUTION SPEED SLOWS DOWN.
TEAM SPORTS
Load scheme: low / medium / high / medium / high
Power overcoming an EXTERNAL RESISTANCE (COACH - WEIGHT)
Examples of exercises:
TRACTIONS AT THE BAR: the athlete flexes his elbows, is stopped by the instructor and then made to continue
FLAT BENCH (barbell 80/90% of the ceiling) - FOLDINGS ON THE ARMS
Sit ups ... dip at the parallels
TRAINING has always been a personalized subject, so each of you will have to manage it according to your own characteristics or those of the athlete you manage. Remember that this is an "exemplification of the design and periodization of an athletic training, so it must" be taken as such.
Deliberately, no pre-made cards have been inserted, but information has been given to intrigue the reader to read up further. Curiosity will be the thing that will allow you to always improve, day by day.
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