Ballistic exercises. Kettlebell Exercises: Ballistics and Strength

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Muscle strength can be applied in different ways against different types of resistance. If the amount of resistance is equal to the amount of force applied by the athlete, no movement occurs: this situation is typical for isometric exercises. If the amount of resistance is less than the force applied by the athlete, the barbell or other equipment moves quickly or slowly: this situation is observed when performing isotonic exercises. And if the force applied by the athlete greatly exceeds the amount of external resistance (for example, when working with a gymnastic ball), a dynamic movement occurs in which either the sports equipment or the athlete’s body is transferred: this ballistic exercise.

When performing power training, the athlete's muscular strength can be applied against athletic equipment such as athletics blocks, exercise balls, barbells, kettlebells, or rubber bands. The result is an explosive movement as the athlete's force exceeds the resistance of the sports equipment. Thus, the use of these devices to develop power refers to the ballistic training method.

During a ballistic action, the athlete's strength is expressed dynamically through resistance from the beginning to the end of the movement. As a result, the projectile moves a distance proportional to the force applied against it. Throughout the movement, the athlete must apply significant force in order to continuously transfer acceleration to the equipment or sports equipment, which ultimately leads to a throw. To move the projectile to the maximum possible distance, the athlete needs to develop maximum speed at the moment of the throw.

Rapid ballistic application of force is possible as a result of rapid recruitment of fast-twitch muscle fibers, high fiber firing rates, and efficient intermuscular coordination between agonist and antagonist muscles. Over the years of work, the athlete learns to perform forceful contractions of the agonist muscles, while the antagonist muscles are in an extremely relaxed state. This optimal intermuscular coordination maximizes the performance of the agonist muscles, since the antagonist muscles do not oppose their rapid contraction.

Depending on your training goals, ballistic exercises may be scheduled after the warm-up or at the end of the training session. For example, if technical and tactical work is scheduled to be performed on a given day, then developing and improving power is a secondary goal. However, for speed-strength disciplines such as running short distances, track and field events sports and martial arts, work -for development power is often planned immediately after the warm-up, especially at a late stage preparatory stage due to the stimulating effects it has on nervous system, typical for power training. The training parameters using the ballistic method are shown in Table 1.

Table 1. Ballistic training parameters

* A smaller number is for more exercises and vice versa.

The quality of explosive power training improves when the athlete does not experience physiological fatigue. A rested central nervous system can send more powerful nerve impulses to working muscles for faster contraction. However, the opposite is also true: when the muscles and central nervous system are fatigued and blockage prevails, it is impossible to effectively recruit fast-twitch muscle fibers. Thus, the problem arises of the athlete performing intense work before performing explosive power training. The athlete’s energy sources (ATP-CP) are depleted, energy becomes insufficient, and high-quality work is impossible due to easy fatigue and the difficulty of activating fast-twitch fibers. As a result, the athlete’s movements do not differ in power.

When using ballistic technique the main factor is the speed of execution of actions. The beginning of each repetition should be dynamic, and the athlete should try to continually increase speed as they approach the end phase of the movement or the moment of the throw. As a result of this application of force, more fast-twitch motor units are recruited. The most important element is not the number of repetitions. Again, the athlete is not required to perform a high number of repetitions to increase power. The determining factor is the speed of the movement, which is determined by the speed of muscle contraction. Thus, exercises should be performed only until the athlete manages to maintain the speed of movement. As soon as the speed decreases, repetitions should be stopped.

The speed and explosive manner of performing exercises is ensured only when a large number of fast-twitch fibers are involved. When these fibers fatigue, speed decreases. It is useless to continue working after reducing speed, since from this moment the fast-twitch motor units are not fully activated, and the involved ones motor units adapt to slower work, which is undesirable for athletes whose goal is to develop power. Thus, flexibility of the central nervous system can be both a positive and negative factor in achieving a training goal. Adaptation is only effective if it results in improved performance for the athlete.

The load of ballistic training is determined by the standard weight of sports equipment. The weight of gymnastics balls ranges from 2 to 9 kilograms, while the weight of power balls ranges from 1 to 16 kilograms.

For other power-related techniques, the number of ballistic exercises should be kept as small as possible to allow the athlete to perform more sets to achieve maximum power gains. In this case, the exercises should duplicate technical skills as much as possible. If the specified duplication is not possible, the trainer should select those exercises that use the main driving muscles.

For any power development technique that is characterized by an explosive movement pattern, the rest period must be long enough to allow the athlete to fully recover so that he can perform subsequent sets just as well. In fact, since most ballistic exercises require assistance from a partner, the short rest periods between repetitions are often due to the situation at hand. For example, it may be necessary to bring a block, set it in place, and do a few test swings before returning the block to the first athlete. This process may take 15-20 seconds, during which the first athlete can rest. For this reason, when performing ballistic training, the number of repetitions can be higher compared to other training methods.

Table 2. Example of a program that combines ballistic and maximal acceleration exercises

Exercise	WEEK
	Week 1	Week 2	Week 3 *
1. Jump squats and throw a gymnastic ball from the chest
2. Throwing a gymnastic ball from behind the head back
3. Throw a gymnastic ball from the chest
4. Throw a gymnastic ball forward from behind your head
5. Throw a gymnastic ball to the side (on each side)
6. Throwing the ball with both hands from the chest followed by a 15-meter dash
7. Push-ups followed by a 15-meter dash

*Using a load that is greater than the load used the previous week.

The frequency of ballistic training per week depends on the stage of training. During the late stage of the preparatory phase, the number of such training sessions should be small (one or two training sessions); during the conversion stage, the frequency increases (from two to four training sessions). The type of sport or sports discipline. The frequency of ballistic training is higher for speed-power sports compared to sports in which power is a secondary quality. Table 2 provides an example of a program that combines ballistic and maximal acceleration exercises. This program has been successfully used by players in American football, baseball, lacrosse, soccer and hockey.

How many of you pay attention to stretching? We offer detailed analysis why you should stretch, when you should do it, and what types of stretching exercises there are.

Everyone knows about the benefits of stretching, but at the same time gym During the day, you won’t find an athlete stretching after warming up. Most amateurs strength training believe that colleagues in the shop should not see the “macho” behind the stretch, and therefore everyone possible ways shy away from this type of exercise. In doing so, they are making a big mistake, because stretching is a fundamental way to improve the health and functional fitness of an athlete. Good stretching will make your daily life easier and prevent injury during your training sessions. Stretching should be done after warming up and before strength training. This will prepare the muscles for the upcoming loads and reduce the risk of injury. By including a stretching routine in your training program, you will achieve:

• Reduced soreness after exercise
• Improves blood circulation
• Increasing range of motion
• Posture improvements
• Reduce muscle tension
• Reducing muscle pain
• Develop the ability to relax
• Find time for psychological training, for example, for visualization

So now we know the benefits of stretching, and yes, we're committed to incorporating stretching into our workout routine, aren't we? Then the first thing we should do is figure out what types of stretching exercises we can do.

All stretching exercises can be divided into 7 types:

1. Ballistic stretch
2. Dynamic stretching
3. Active stretching
4. Passive stretching
5. Static stretching
6. Isometric stretching
7. PNF stretching (proprioceptive improvement of neuromuscular transmission)

Ballistic stretch

Ballistic stretching is based on short, kicking movements that push our torso, arms, and legs beyond our normal range of motion. During this “warm-up,” you stretch using a jerking technique, and the stretched muscles act like a taut bowstring that tries to return your body to its normal position. (An example would be repetitive bending toward your toes.) This type of stretching is not considered particularly beneficial and can lead to injury. Ballistic stretching does not allow your muscles to relax and adapt to the stretched position, but instead forces them to tighten, repeatedly activating the stretch reflex.

Bends towards the toes

A few words about the stretch reflex. When a muscle is stretched, the neuromuscular spindle is also stretched. The neuromuscular spindle is a receptor that detects changes in muscle length and the rate of this change and sends a signal to the spinal cord. The spinal cord processes the information received and activates the stretch reflex, also known as the myotatic reflex, which prevents the muscle from changing length and causes pulled muscle shrink. And the faster the length of the muscle fiber changes, the more pronounced the response muscle contraction is.

Dynamic stretching

Dynamic stretching involves moving parts of the body and gradually increases the depth of movement, speed of movement, or both. Don't confuse dynamic stretching with ballistic stretching! Dynamic stretching consists of controlled swinging movements of your arms and legs that (gently!) push you to the limit of your normal range of motion. And ballistic stretching exploits jerking movements that force parts of the body beyond the permissible amplitude. There is no room for jerking or jerky movements in dynamic stretching. A good example of dynamic stretching is slow, controlled swinging of the legs or arms and twisting of the torso.

Static stretching

Static stretching is based on maintaining a stretching position. This means you stretch as far as you can and then hold the stretch position. The passive stretching technique assumes that you are relaxed and are not actively trying to influence the range of motion; instead, the driving impulse comes from outside and is generated by a partner or mechanical device. Static stretching is divided into two types: static-active stretching and static-passive stretching. In the future, when we talk about static stretching, we will mean passive stretching.

Active stretching

Active stretching is also called static-active stretching. In active stretching, you get into the desired position and then maintain it without assistance by tightening the agonist muscles. For example, let’s take a lying leg lift with fixation at the top point without the help of improvised means, when you hold your legs in an extended position only with the help of your muscles. Tension of the agonist muscles during active stretching helps to relax the muscles that we want to stretch (antagonists) according to the principle of reciprocal inhibition. Active stretching increases actual flexibility and strengthens agonist muscles. As a rule, it is quite difficult to maintain the position required for active stretching for longer than 10 seconds, and therefore stretching exercises rarely last more than 15 seconds.

By the way, many movements (stretches) found in various variations in yoga are examples of active stretching.

Passive stretching

Passive stretching is also called relaxation stretching and static-passive stretching. In passive stretching, you take the desired position and maintain it with the help of another part of your body, or with the help of a partner or improvised means. For example, lifting your leg up and holding it at the top point with your hands.

The splits are another example of passive stretching, in which the floor acts as an aid to help you stay in a stretched position. Slow, relaxing stretches help to successfully combat contracture in muscles recovering from injury. Of course, you should first consult a doctor and make sure that everything is in order, and then you can start stretching the damaged muscles. In addition, relaxation stretches are very good for “cooling down” after strength training, as they help reduce fatigue and muscle soreness after exercise.

Isometric stretching

Isometric stretching is a type of static stretching (that is, without movement) that uses counteracting the isometric contraction of the target muscle group, that is, resisting the tension of the muscle we want to stretch. Using isometric stretching is one of the most quick ways develop static-passive plasticity; the method is much more effective than passive stretching or active stretching alone. In addition, isometric stretching develops the strength of “tight” muscles (which helps sharpen static-active flexibility) and somewhat reduces the degree of pain that many are accustomed to associate with stretching exercises.

The most simple ways To create the resistance needed for isometric stretching, you can use resistance with your arm, a partner, or use a nearby object, such as a wall or floor, as a point of resistance. An example of manual counteraction would be holding the arch of the foot, preventing it from flexing while the calf muscles try to straighten the foot and pull the toes.

An example of enlisting the help of a partner to create counteraction would be for them to lift your leg up (and hold) while you try to return your leg to the ground.

An example of using a wall to generate counter force is the well-known “push the wall” exercise for stretching the calf muscles. You are trying with all your might to move the wall, although you know very well that this is impossible.

Isometric stretching is not recommended for children and adolescents who are still growing. As a rule, they are already so flexible that the strong stretch provoked by isometric contraction is accompanied by an increased risk of damage to the tendons and connective tissue structures. Before isometric stretching, it is recommended to prepare the muscles to be stretched with dynamic strength exercises. A full set of isometric stretches places increased demands on the muscles being stretched and should not be performed more than once per day for each muscle group (ideally, no more than once every 36 hours).

The correct isometric stretching sequence is:

1. Take a position for passive stretching of the target group.
2. Tighten the stretched muscle for 7-15 seconds (using resistance that cannot be overcome, such as a wall or a partner).
3. Relax the muscle for at least 20 seconds.

PNF stretch

PNF stretching (a technique for proprioceptive improvement of neuromuscular transmission, or relaxation after tension) is today considered the fastest and most in an efficient way increase static-passive flexibility. In reality, this is not so much an independent type of stretching exercise, but a combined technique that combines passive stretching and isometric stretching to achieve maximum static plasticity. Initially, PNF stretching was developed as a method of rehabilitation of patients after a stroke. PNF combines various techniques of post-isometric relaxation stretching, in which the muscle group is passively stretched, then a phase begins isometric contraction in a stretched position with resistance, and in the final phase the muscle is again passively stretched with an already increased amplitude.

Typically, PNF stretching requires the participation of a partner who first creates resistance to the isometric contraction and then passively moves the joint through an even greater range of motion. Such exercises can be performed without outside help, but it should be recognized that with the participation of a partner they are more effective.

Most PNF stretches involve isometric agonist contraction/relaxation, in which the muscles being stretched sequentially contract and then relax. Some PNF stretching techniques also involve contracting antagonist muscles, during which the antagonist muscles of the stretched muscles contract. In any case, it should be noted that the muscles being stretched must rest (and relax) for at least 20 seconds before performing the next PNF stretching technique. Below we will talk about the most common techniques for this type of stretching.

Grip-relax

The technique is also known as contraction-relaxation. After an initial passive stretch, the muscle being stretched contracts isometrically for 7-15 seconds, then rests briefly for 2-3 seconds and is immediately subjected to a passive stretch, which stretches the muscle more than during the initial passive stretch. The final passive stretch lasts 10-15 seconds. The muscle then rests for 20 seconds before performing the next PNF stretch.

Capture-relax-contract

The technique is also known as contraction-relaxation-contraction, and contraction-relaxation-antagonist contraction. It involves the use of two isometric contractions: first the agonist contraction, then the antagonist. The first part is similar to the previously described grip-release technique, where after an initial passive stretch, the muscle being stretched is contracted isometrically for 7-15 seconds. The muscle then rests while its antagonist immediately begins an isometric contraction, which is held for 7-15 seconds. Next, the muscles rest for 20 seconds before moving on to the next PNF stretching technique.

Grip-relax-swing

This technique (also called catch-release-puncture) uses dynamic or ballistic stretching in combination with static and isometric stretching. A very risky technique that can only be successfully used by experienced athletes and dancers who have achieved an amazing degree of control over their muscle stretch reflexes. It is similar to the grip-release technique, except that the dynamic or ballistic stretch replaces the final phase of passive stretching.

Note that in the grip-relax-contract technique there is no passive stretching phase. It is replaced by an antagonistic contraction, which, through reciprocal inhibition, relaxes and further stretches the muscle group that was the target of the original passive stretch. Since there is no final stretching phase, this PNF stretching technique is considered one of the safest to perform (less likely to tear muscle tissue). Many people like to make this move even more effective by incorporating a passive stretch phase after the second isometric contraction, and while this can speed up the development of flexibility, it also increases the risk of injury.

Even more risky is dynamic or ballistic stretching integrated into PNF stretching techniques, such as grab-release-swing or grab-release-punch. If you are not professional athlete or a dancer, you should not even attempt to learn these techniques (the risk of injury is too great). Even professionals should not use these techniques without the guidance of a professional trainer or experienced mentor. These two techniques have the greatest potential for rapidly increasing flexibility, but only when performed by people who have sufficient control over the stretch reflex in the muscles being stretched.

PNF stretching is not recommended for children and people whose skeletal system continues to grow (for the same reasons). Along with isometric stretching, PNF stretching helps strengthen contracting muscles and is therefore well suited for increasing both active and passive flexibility. And, as with isometric stretching, PNF stretching requires a tremendous amount of tension and should therefore be applied to each muscle group no more than once per day (ideally, no more than once in a 36-hour period).

The basic guidelines for PNF stretching are as follows: Perform your chosen stretching techniques 3-5 times for each muscle group, resting 20 seconds between repetitions. And in order to reduce the duration of stretching sessions without compromising their effectiveness, within one training session we recommend that you do only one PNF stretching exercise for the target group.

When done correctly, stretching will do more than increase your flexibility. Benefits of stretching include:

• Improvement of general physical fitness
• Increased ability to master and perform exercises requiring flexibility
• Improved mental and physical relaxation
• Improving your understanding of your body
• Reduces the risk of injury to joints, muscles and tendons
• Reduced muscle soreness
• Reducing muscle contractures
• Increasing the elasticity and plasticity of connective tissue structures by stimulating the production of chemical compounds that lubricate connective tissue.
• Reducing the intensity of menstrual pain in women

Unfortunately, even a person who stretches regularly does not always do so correctly, and therefore often does not receive much of the benefits of good stretching. The most common mistakes during stretching exercises:

• improper warm-up
• insufficient rest between sets
• overextension
• poor choice of exercises
• performing exercises in the wrong (or suboptimal) sequence

Warm up before training

A standard warm-up should begin with rotations in the joints, starting from the tips of the toes and moving up, or from the fingers and going down. This simplifies joint movement by uniformly lubricating all articular surfaces synovial fluid. This lubrication helps your joints cope more easily with their functional responsibilities during the main workout. You should perform slow circular movements, both clockwise and counterclockwise, until the movements in the joint become absolutely smooth. You should work the following joints (in the suggested or reverse order):

1. Fingers and metacarpophalangeal joints
2. Wrists
3. Elbows
4. Shoulders
5. Torso and lower back
6. Hip area
7. Hip
8. Knees
9. Ankles
10. Toes

By the end of the warm-up, you will have warmed up your muscles and they will become more elastic. Immediately after your general warm-up, you should perform a slow, relaxing, static stretch. You should start from the back, followed by upper part body and lower body, stretching the muscles in the following sequence:

1. Back
2. Sides (external obliques)
3. Forearms and wrists
4. Triceps
5. Breast
6. Buttocks
7. Groin area (adductors)
8. Hips (quadriceps and abductors)
9. Ankles
10. Shin
11. Posterior thigh
12. Foot

You will find exercises for static stretching of all these muscles in many books on stretching. Unfortunately, not everyone has the time to stretch all of the listed target groups before each workout. But even if you are limited in time, be sure to find an opportunity to stretch the muscles that you plan to load during the training session.

Finish your workout wisely

Proper completion of a workout does not come down to just stretching. This is just part of the process. After you have completed your training session, the best way decrease muscle fatigue and soreness (caused by lactic acid production during maximal or submaximal muscle tension) is a return to stretching exercises. As a result, the final part of the workout will be similar to the second half of your warm-up, only in reverse order.

The final part of the training includes three phases:

1. Relevant physical activity
2. Dynamic stretch
3. Static stretch

Ideally, you should start the final part of your workout with 10-20 minutes of relevant physical activity, the degree of intensity of which will be slightly higher than in the warm-up. However, in real life You may not have 20 minutes to cool down at the end of your training session, but you should still dedicate at least 5 minutes to the specific activity. Relevant athletic activity should be immediately followed by stretching: first perform light dynamic stretching exercises until your heart rate returns to normal, and then move on to static stretching. Relevant sports activity followed by stretching will relieve muscle spasms, will reduce muscle tension, soreness and fatigue, and you will feel much better.

Light exercises that complete the workout, immediately following training with a maximum load, more effectively cleanse the muscles and blood of lactic acid than completely passive rest. Moreover, if you feel muscle soreness the next day, a light warm-up will help. in a great way reduce nagging muscle pain and relieve tension, even if you do not perform the exercises immediately after training.

Quite often there are sensations that indicate that you have reached the maximum level of stretching. This is indicated by symptoms such as localized warmth in the stretched muscle, followed by a burning sensation (like a cramp) and sharp pain ("dagger" pain). Local heat usually occurs at the point of maximum permissible stretch of the muscle. When you begin to feel it, you should take a “step back” and reduce the intensity of the stretch. If you ignore (or don't feel) this heat, you get closer to the point where a burning sensation occurs in the muscle being pulled. At this moment you should stop the exercise immediately! You may not feel pain yet, but it will definitely come the next day. If you stretch to the point of acute pain, it is likely that the stretch has already caused damage to the muscle tissue, which causes immediate pain and does not go away for many days.

Now you know everything about stretching. And there's no reason why you should avoid it!

From the point of view of dry terminology, exercises for developing flexibility train completely different qualities. They, explaining simply, teach our nervous system not to interfere with the position that any human body, sufficiently warmed up, can already assume. This point of view has been scientifically proven. This type of exercise includes not only what we call “stretching,” but also a number of calisthenic, gymnastic, strength and kettlebell (ballistic) movements. So why are many very physically strong people familiar with the concept of “available amplitude”, and, despite systematic training of other physical qualities, are not as flexible as, for example, yogis or gymnasts with acrobats? In fact, not all people are anatomically predisposed to splits, hip-to-floor squats and other things that we look at with surprise on sports Instagram. The so-called flexibility is influenced by such constants as the length of the limbs, the mobility of the joints (to some extent it develops), the length of the ligaments, and the predominant type of development of muscle fibers. And in yoga and gymnastics, nevertheless, remain physically predisposed to them, and not everyone else.

A popular misconception is to “pull” an adult as in dancing, fixing him in a static stretch, for example, spreading his legs to the sides, and in this way trying to increase mobility in the joints.

In fact, the majority of people who have not worked on developing flexibility are prevented from achieving any impressive results by simple small mobility in the joints. Therefore, the so-called dynamic stretches (not to be confused with “springs” in an extended position) are what a complex for developing flexibility should begin with. Typically, ballistics also affects cardiovascular system, allowing you to increase your heart rate, warm up your body and achieve greater mobility in a shorter period of time.

Before any dynamic complex, cardio warm-up is recommended, preferably at exercise bike or ellipsoid to avoid shock loading, but increase your heart rate. Warm up enough to lightly sweat, for most people this is about 10 minutes at a free pace.

• shins, hip, knee joints in a small amplitude, shoulders and wrists in a natural small amplitude;
• shins, hip and knee joints in a deep accessible amplitude;
• shoulders in a deep accessible amplitude;
• transition to static stretching, more focused on stretching the muscles rather than increasing mobility in the joints.

Ballistic exercises for developing flexibility for a beginner can be like this:

• swing a weighted gymnastic ball to chest level. The movement begins with moderate flexion at the hip, knee and ankle joints. The legs are spread wider than the shoulders, the ball is on the floor where the barbell would be. deadlift. They grab the projectile from both sides, lift it off the ground to the “knee-mid-shin” level (the available level is determined by the degree of rounding of the back; while the back is straight, the level is accessible; if it’s rounded, you need to bring the ball higher, closer to the knee), and by extension at the hip joint (swing the pelvis forward), bring the ball to chest level, perform the reverse movement, and repeat for 1 minute. Then you need to rest for about 15 seconds and repeat the exercise in 3-4 rounds with the same rest period;
• pushes of a weighted gymnastic ball. The same starting position, the ball lies between the legs, the stance is wide but comfortable. Bend your knees and hips and lower yourself down, keeping your back straight. We grab the ball from both sides, straightening the working joints, stand in a stance, and take the ball onto the chest. With a gentle pushing movement (the shins and knees work, the pelvis bends slightly) we bring the ball above the head. The protocol is the same - a minute of work, 15 seconds of rest;
• swing the ball from the level of your lowered hands behind your head. For this job, you need a ball that can be grasped at shoulder width. For most women this is big fitball. If the width is not enough, you can simply stretch a jump rope or towel in your hands. A straight swing is performed to the level “from the pockets behind the head”, while the grip is adjusted individually - it should not be so narrow as to impede movement in the shoulder joint.

Static exercises to develop flexibility

IN health fitness statics for flexibility are not recommended to be performed with “springs” or, especially, to “push” the body into the desired position with the help of a partner. Statics are performed either after complex strength training, or after “ballistics” or any joint gymnastics. It is enough to “pull” each muscle group for about 30 seconds.

Tilt from a straight stance

Stretches the entire back surface of the body. It is necessary to bend your knees while standing straight so that there is no excess tension in the back of the thigh, then with a straight back, bend at the hip joint and fix the stretch.

Bringing your knees to your chest while lying down

From a supine position, alternately bringing the knee to the chest while holding it with your hands at an accessible depth. The movement deepens the stretch in the back of the body and helps increase mobility in the hip joints.

Raising the knees to the sides while sitting

From a seat on the floor, take the following position - bend your legs at the knees, bring your feet to your feet, and spread your knees to the sides to an accessible depth, while your back is straight, and your hands hold your feet.

Standing anterior thigh stretch

From a standing position, grab your foot right leg with your right hand, gently push your pelvis forward and pull your heel towards your right buttock. You can hold on to any support with your left hand for balance.

Stretching the chest and abs

From a prone position on your stomach, bring your arms behind you (or use a towel to ease the discomfort in your shoulders by gripping it at a comfortable width), tuck your stomach in, and lift your head and chest off the floor. Gently maintain the stretch.

Usually people do not have the desire to specifically engage in stretching, because it does not have such a dramatic effect on appearance as, for example, regular strength training. You can do without additional ballistic exercises for a while, and perform only basic stretches for the main muscle groups, if instead of classic strength training in the gym you choose kettlebell fitness, or fitness based on movements from weightlifting. These types of training in themselves increase the mobility of the major joints.

TO classical training flexibility classes that can be attended at any club include yoga, stretching, body balance, tai chi and Pilates. Classes using these systems combine static tension in the muscles with stretching. They are usually more versatile and suitable for a variety of health problems. However, in any case, the best option is to select flexibility exercises with the help of a professional trainer. However, the imbalances in our bodies are unique, and some things should only be done after receiving appropriate advice regarding their safety.

Video lessons for developing flexibility

Especially for – fitness trainer Elena Selivanova

Intensity is the key that makes progressive strength training work for you. What is intensity? On the one hand, it can be characterized as perseverance and consistency of your efforts. This is subjective intensity. On the other hand, it can be assessed by the amount of stress to which you expose your muscles, forcing you to both react and develop. This is the actual intensity. It is important to understand the difference between the two intensities, otherwise you will try harder (which often leads to injury) instead of mastering the intensity techniques described in this chapter that will lead to maximum training progress.

INCREASING YOUR TRAINING INTENSITY

Increasing the intensity at first isn't that hard. You learn to do more exercises and perform each movement correctly; you get stronger so you can work longer and put more stress on your muscles. However, as your body gets used to this effort, it becomes increasingly difficult to increase the intensity at the same pace as before.

Obviously, if you train very slowly and rest long between sets, the workout will take half a day and the actual intensity of your effort will be minimal. Therefore, time is an important factor in increasing the intensity of your workout. By manipulating time, you can increase intensity in two main ways: (1) doing the same amount of work in less time and (2) doing more work in the same amount of time.

The easiest way to increase workload- train with heavy weights. Another valuable technique is to reduce the rest periods between sets and try to perform two or three exercises in a row without stopping. This puts your muscular endurance to the ultimate test. Endurance, like strength, is developed through progressive training, a little at a time. In addition, you should work at the fastest pace you can without compromising your technique. This will help you get the maximum amount of work done in the minimum amount of time.

In addition to increasing intensity through time manipulation and additional resistance, there are a number of specific techniques that help ensure your progress in an intensive training program and in a competition preparation program. All of these techniques place additional, unusual or unexpected stress on the muscles, forcing them to adapt to increased demands.

TECHNIQUES FOR INCREASING INTENSITY

"Shock" principle

By using this principle, you literally “shock” the body and take it by surprise by changing various aspects of your training. Your body is amazingly adaptable and can easily get used to stress that would knock a horse down. However, if you constantly subject your body to the same stress, it will adapt to it, and then even a very strenuous workout will give little return. You can shake up your body by lifting heavier weights, doing more reps and/or sets, speeding up the workout, reducing rest periods between sets, doing unfamiliar exercises, or doing familiar exercises in an unfamiliar sequence - in short, using any of the intensity techniques listed below, or all at the same time.

The change itself gives the body a boost, even if the unfamiliar workout doesn't require more effort than usual. But gradually you reach the point where it is difficult to move on without forcing your muscles to grow and develop with periodic shocks. I made drastic changes to my schedule, training with very heavy weights once a week, usually on Fridays. We maxed out the weights before the final two rounds of each exercise for an intense strength workout, then rested on Saturday to recuperate and relieve muscle soreness.

Forced reps

This method allows you to do extra reps with a little help from your training partner. However, I've never particularly liked it because your partner simply doesn't know what else you can do on your own or to what extent you need his help. I prefer another variation of forced repetitions, sometimes called rest/pause training. You work with relatively heavy weights until your muscles fail. Then you stop, hold the weight down for a few seconds, and force yourself to do an additional rep. Then rest again for a few seconds and try again.

Forced repetitions are possible due to the ability of some muscles to recover quickly (albeit briefly) after exercise. You take advantage of this by forcing yourself to perform a few extra movements. However, if you rest for too long, your muscles become tired again and begin to cool down. To perfect this method, you can put the projectile down for one or two seconds, then pick it up again and do two or three more repetitions. For exercises like pull-ups, release the bar, rest for two to three seconds, and then force yourself to do a few more pull-ups.

Partial reps

Doing partial reps when you're too tired to do full-cycle reps is a striking method I've always used for different muscles in the body; this is one of Dorian Yates' favorite methods. Dorian performed a high volume workout, pushing his muscles past the point of immediate failure and pushing them to near exhaustion with forced and partial repetitions.

Partial repetitions are most effective at the end of the series, when you are left with almost no strength. For example, when you're working your biceps on a cable machine, you can ask a partner to help you lift the weight. Then you lower the weight a little and raise it as high as you can, at least a few inches. Lower the weight again and do several partial reps from this position, repeating the procedure until your muscles begin to burn from exhaustion.

Isolation method

The isolation method allows you to focus your efforts on a specific muscle or group of muscles, separate from all the others. Here's one example. When you perform complex exercises like bench presses, they involve the pecs, triceps, and anterior deltoids. The dumbbell curl, on the other hand, works your pectoral muscles individually and allows you to build them up with maximum intensity. As a next step, you can perform incline dumbbell curls to isolate only the upper pectoral muscles. Next, you can perform bent over crosses on a pulley device: this isolates and develops the inner area of ​​the upper pectoral muscles.

Isolation training allows you to fully develop every part of your body, identifying weak areas and helping you achieve the definition and definition you need for champion muscles.

Negative repetitions

When you lift a weight using the contracting force of your muscles, you are performing what is called a positive movement. When you lower the weight, stretching the working muscle, you are performing a negative movement. A negative cycle usually places more stress on the tendons and supporting structures than on the muscles themselves. This is beneficial because the strength of the tendons increases in accordance with the muscular strength.

To get the most benefit from negative reps during a normal workout, always lower the weight slowly and keep the movement under control, without letting the weight drop suddenly. You can try "cheating" (see below) to lift a weight that would otherwise be too heavy for you, and then lower it slowly and smoothly. Under strict control, your muscles can lower weights that they are actually unable to lift. At the end of the series, when your muscles are very tired, you can ask a partner to help you lift the weight and then perform negative reps on your own.

Forced negative reps

To increase the intensity of negative reps, have your partner push down on the bar as you lower it, forcing you to push through even more. The pressure should be very smooth and even so that the muscles and tendons are not subject to sudden jerks. Forced negative reps are easier to perform on machines or pulleys than with free weight exercises.

Chitting (deceptive method)

Chitting is an exception to the general rule that strict movement technique is required when performing exercises. However, it does not imply sloppy or poor technique. This is a technique in which you deliberately use other muscles or muscle groups to help the muscles being trained perform the movement. It cannot be used constantly, but it can be very useful for achieving certain goals.

Let's say you're doing arm curls. elbow joint with heavy dumbbells. You do 5-6 reps and feel too tired. At this point, you begin to use your shoulder and back muscles to complete another 4-5 reps. But you cheat just a little, just so you can continue the streak and your biceps are still working as hard as possible. By doing this trick, you're forcing your biceps to do more reps than they could without the help of other muscles, so you're actually putting more stress on them, not less.

Cheating is used to make an exercise harder, not easier. It is also a way to perform forced repetitions without the help of a training partner. But for cheating to work, you need to make sure that the extra effort from other muscles is just enough to keep the muscles being trained to continue contracting at maximum capacity.

Strengthened mode

The term "hard mode" is used to describe different approaches to training. For some, it means a series of extended sets—that is, regular reps followed by forced reps, negative reps, forced negative reps, and partial reps to the point of exhaustion.

I have always used this term in a slightly different sense. For me, it meant moving to the heaviest weight you could lift (after a warm-up) rather than pyramiding up and gradually increasing weight and reps. Let's say if I could do regular curls with 60 pound dumbbells, then instead of gradually working up to that weight, I would do two light warm-up sets and then immediately pick up 60 pound dumbbells and do the usual number of sets and reps. forcing your biceps to work to the limit from the beginning to the end of the exercise.

The main thing in this method is to choose the right weight of the apparatus so that you can perform your usual number of series and repetitions: say, 5 series of 8 to 12 repetitions each. If you can only complete 6 or 7 reps, the weight is too heavy for you.

PRINCIPLES OF STRENGTH TRAINING

Strength series are similar to the exercises performed by weightlifters and other athletes who lift very heavy equipment. After two warm-up series, you take a heavy weight that allows you to do no more than 8 repetitions. You then continue to increase the weight so that your sets consist of 6.4 and 3 reps in sequence, and finally perform two sets of one set at the maximum weight. This type of training teaches your muscles to work with heavy weights. Strength series are best used in exercises that work multiple large muscles simultaneously, such as the bench press, barbell squats, or deadlift(See section "Building strength").

Moving series method

With this method, you perform many series on the part of the body that you want to train with particular intensity, alternating them with other exercises throughout the workout. For example, when I decided to put extra effort into training my calves, I would go to the gym and do several sets of calf exercises. Next came bench presses, a few more series for calves, dumbbell presses on an incline bench, again several series for calves - and by the end of the workout I had done at least 25 series just to develop the calf muscles, which gave them a powerful impetus for development. I trained as usual for the next few days and then used the rolling series method again.

Principle of priority

The principle of priority means that you give special preference to any part of your body that, for various reasons, needs additional training. This is necessary because every bodybuilder has his own weak points. No champion, no matter what titles he holds, has an impeccable physique. Some body parts develop better and faster than others, regardless of the quality of your training or genetic makeup. There are several ways to use the priority principle:

You can schedule a workout for a given body part to work on immediately after a day of rest, when you are fresh and energized. You can schedule a workout for a given body part at the beginning of the session, rather than at the end when fatigue has accumulated in the body. You can choose exercises that are specifically designed for the type of muscular development you are looking for (shape, size, definition, isolation of muscle groups, etc.). You can work to improve basic technology exercises to increase the effectiveness of your workout. You can change your workout program to include additional exercises for a given part of the body, using one of the intensity techniques.

The priority principle applies to training any muscle. You can use it to improve the shape and definition of the quadriceps, strengthen the forearms, increase the peak size of the biceps, define and isolate the deltoids - for every weak or lagging area of ​​​​your muscles. When I was a beginner bodybuilder, I knew that my weak point was my calves: without improving their shape and size, there was no hope for championship titles. That's why I always trained calf muscles first of all, and subjected them to all kinds of intense training in order to force them to grow stronger.

Since my triceps weren't nearly as impressive as my biceps, and I was competing on stage with great bodybuilders like Sergio Oliva, who had phenomenally muscular arms, I trained my triceps hard before the competition so that I would have a chance of beating him. Later, when I was preparing for the film Conan, I was unhappy with the appearance of my waist and abdominal muscles, despite my overall good shape. So I prioritized abdominal training, doing series after series without stopping, and by the start of filming I was able to reduce my waist circumference by two inches.

Shawn Ray is another example of what the principle of priority can do for you. He was able to compete with much taller and more massive bodybuilders, since for several years he prioritized training his back muscles. Just when he appeared at the next Mr. Olympia competition, his back became a little wider and more powerful. Nasser El Sonbati also improved his back muscles in an attempt to defeat Dorian Yates, but he also managed to significantly reduce his waist circumference, which gave him a more beautiful V-shaped torso. I could go on and on with examples, but the point is that no one has an absolutely perfect physique. If any part of your body is developing more slowly, do not take it for granted, but do something - and the main remedy for solving such problems is the correct use of the principle of priority.

Super Series

A super series is two series of exercises performed in a row, without stopping. To increase the intensity, you can even perform three series in a row (trisets). It takes time to develop the muscular endurance needed for super series, but consistent training can make it possible.

There are two ways to use supersets: (1) you can perform two exercises in a row for the same body part (for example, a mobile bar row and a cable row, or (2) you can train two different body parts (for example, bench presses) and wide grip pull-ups).Performing super series with a load on one muscle group allows you to intensively develop it and gives a powerful impetus to further development. You will be surprised that muscles that seem to be very tired are capable of hard work if you force them. perform slightly different movements, however, to do this you need to start with the most difficult exercise and then move on to the less difficult one (for example, performing a horizontal row on a machine after doing dumbbell rows in an incline position).

Super series for different parts of the body - for example, for the chest and back muscles or for biceps and triceps - allow one muscle group to rest while you work on another. Therefore, the exercises can be performed continuously while simultaneously training the cardiovascular system. Personally, I have always preferred to use super series to train opposite muscle groups (antagonist muscles) because of the great pump you get. Your muscles become so powerful that you begin to feel like King Kong walking around the gym.

Load Shedding Method

Using this method, you reduce the working weight of the apparatus when your muscles begin to fail at the end of the series. This way you can continue the exercise and do more repetitions. Already at the beginning of my bodybuilding career, it became clear to me that when you finish a series and seem to be unable to do another repetition, this does not mean that the muscle resource is completely exhausted. It just means that they are too tired to lift that weight. By removing a plate or two from the barbell or using lighter dumbbells, you can do more reps. In doing this, you force your muscles to recruit new muscle fibers each time (I did not know this at the time, but the same discovery was made in 1947 by Henry Atkins, editor of the magazine Body Culture. He called his method the weight-bearing system) . The dropping method can only be used at the end of an exercise, and not at the beginning, when you are still fresh and full of strength.

Because the weight needs to be changed quickly before the muscles have time to recover, it is helpful to have a training partner nearby who is willing to remove the plates from the barbell or move the clamp on the weight machine. For example, you perform a bench press with a maximum weight for 6 reps. Let's say that weight is 300 pounds. When the muscles start to fail, your partner quickly removes some of the plates and you can perform a few more reps with 250 pounds. However, I do not recommend reducing the weight of the machine too much unless you are training for maximum muscle definition and definition, since lifting very light weights does not build muscle mass. Many bodybuilders use this method differently, one by one removing plates from the bar and performing more and more series until exhaustion.

Isometric principle

During the short rest between sets, don't just sit and watch your partner do his exercises. Continue flexing and contracting the muscles you are training. This not only keeps you pumped and ready for action, but is also very useful exercise.

Statically holding weight or tensing muscles is called isometric exercise. Although such exercises are not commonly used in bodybuilding due to their limited range of motion, they cause very intense contraction of the muscle fibers. A bodybuilder posing and flexing his muscles in front of a gym mirror is performing a very important part of his workout.

In fact, I don't think you can win a major competition if you don't do isometric exercises during your rest periods between sets. It's not enough to just have big muscles; you must have complete control over them, and this must be learned. We'll discuss this in more detail later (see the Posing section).

Instinctive principle

When you begin bodybuilding, master the main exercises and create the basic structure of muscle mass, you need to strictly adhere to the established program. But if you are already experienced, you may find that your development accelerates if you are able to correctly interpret your body's individual responses to training and structure your routine accordingly.

In my early years, I trained on a rigid schedule, doing the same exercises every time. Then I started training with Dave Draper and he taught me a different approach. Dave came to the gym knowing exactly what muscle groups he was going to work on and what exercises he was going to do. But he changed the order of these exercises depending on his feelings on different days. For example, if he usually started his workout with a series of pull-ups on the horizontal bar, then one day he suddenly started with dumbbell rows to his chest and moved the pull-ups to the end of the workout. He learned to trust his instincts and wasn't afraid to make changes to his routine. From time to time, he would break the flow of the workout and do something unusual: for example, instead of doing 15 sets of bench presses, he would do several shorter sets with very heavy weights, or many sets with less weight but at a very high speed.

What I learned from Dave is that the body has rhythms, that it feels differently on different days, and that the more experienced you become, the more attention you should pay to those cycles and sensations. However, let me remind you that intuitive knowledge does not come overnight; you need to train for a year or more before you can really benefit from intuitive changes in your program.

Preload principle

The overall benefits of bodybuilding occur when you fully stimulate and activate the largest number of muscle fibers. But some muscles are larger than others, and when worked in conjunction with smaller muscles, they are left with unused muscle fiber when other muscles have exhausted their resources.

You can plan your workout to isolate and load first. large muscle, and then train it in combination with smaller muscles. For example, when you bench press, you use your pecs, anterior deltoids, and triceps simultaneously. The strongest of these, of course, are the pectoral muscles, and usually when you lift a barbell many times in a row, the deltoids and triceps tire much earlier. To compensate for this effect, you can first perform supine dumbbell curls, an exercise that isolates the pectoral muscles and preloads them. Now, when you move on to bench presses, your already tired pectoral muscles will reach exhaustion almost simultaneously with the rest of your muscles.

Other ways to preload include leg extensions on a hamstring machine before barbell squats (quadriceps preload), dumbbell overhead curls before doing barbell shoulder presses (deltoid preload), and many others.

I'm finishing / you're starting

This method, designed to increase the intensity of your workout, works as follows. You finish the series and immediately pass the apparatus to your partner, without lowering the weight, and then work alternately. I remember Franco and I doing barbell curls without even counting the number of reps, just working until failure. After a while I was ready to howl in pain and just hoped that Franco would take his time because my biceps were burning like they were on fire.

The idea behind the method is that when it's your turn, you start working whether you're ready or not. It doesn't matter how tired you are. By training this way, you can develop fantastic intensity. The only problem is the soreness you experience the next day.

The method is useful for training small muscles such as biceps or calf muscles.

Fixation method

After completing the main series, you hold relatively light weight in a stationary position at various stages of movement, forcing the muscles to constantly tense for quite a long time. For example, after completing as many reps as I can on the dumbbell curl, I relax for 2-3 seconds and then raise my arms about 5 inches from my hips, feeling my deltoids contract. I hold this position for about 10 seconds, experiencing an increasingly intense burning sensation as lactic acid builds up in the muscles. This extra tension at the end of the episode helps increase the isolation individual muscles and can be applied to different parts of the body. For example, when performing dumbbell curls, you hold the weight stationary at different angles, or when performing a pulley curl, you keep them crossed as the blood rushes to the pectoral muscles.

Variable series

To give your muscles a boost, instead of doing 5-6 sets of one exercise, you change the exercises after each set. It's important to remember that this is not a super series; you do them one at a time and rest between sets. But in this case, you perform only one series for a given exercise, and then move on to the next one. For example, after completing a series of barbell curls, you rest for about a minute, and then perform a series of regular dumbbell curls, cable curls, incline dumbbell curls, and so on until the biceps have exhausted their endurance capacity. The idea is to vary the load slightly in each subsequent series, attacking the muscle from various angles to ensure full development of the muscle fibers and give them a powerful push that will cause a response from the body.

The one and a half method

Another way to vary the load on the muscles in each series is to perform a full cycle of movement, followed by a half cycle. Then full and half cycles alternate until the end of the series. Make sure the half cycles are very slow and precise. Hold the weight for a split second at the end point of the movement, then lower it evenly under full control on your part.

Group system ("system 21")

This system is more complex than the one and a half method, as you perform a series of half cycles in the lower range of motion, a series of half cycles in the upper range of motion, and then a series of full cycles. You can set any number of cycles (repetitions) - I usually do 10-10-10 - as long as the balance between half and full cycles is maintained. Many bodybuilders traditionally perform 7 cycles, hence the name "21 system": 21: 3 x 7 = 21. Additional load The stress created by this type of training occurs because you stop the movement mid-cycle, which causes the muscles to tighten in an unusual way.

No one can go all out in every training session. Using a progressive system, you perform split training on one body part three times a week, and in such a way that the first workout is carried out with a relatively a large number series and repetitions, but with light weight. During the second workout, you increase the weight, but work with a certain reserve of strength. During the third workout, the load increases to the maximum: the number of repetitions should be no more than 4–5 per series. By gradually increasing the load over the course of a week, you are preparing your body to handle very heavy weights.

Ballistic training

The term "ballistic training" refers to a specific technique for lifting weights. You accelerate the weight (by carefully controlling the amount of pressure applied) instead of lifting it at a constant speed. This technique is designed to work with relatively heavy implements, so the weight doesn't actually move that fast. But the very attempt to make it move faster leads to a number of interesting consequences:

1. It creates variable resistance. Why? Because you are actually stronger at one stage of the lift than at another due to differences in the mechanics of the movement (the gain in strength is called the "leverage effect"). When you are stronger, the projectile accelerates a little more. But a weight that moves with acceleration is heavier than one that does not accelerate at all or does not accelerate as much. Therefore, the projectile is heavier when you are stronger and not as heavy when you are weaker. This is variable resistance.

2. It puts into action maximum quantity fast-twitch white muscle fibers, which are larger (about 22%) and stronger than slow-twitch red muscle fibers.

3. It creates a constant balancing act on the edge of failure. Muscles grow when they are challenged slightly beyond their current abilities. When you're trying to push a weight up, there's a limit to how much acceleration you can achieve. Your muscles refuse to lift the weight faster. So, instead of working toward failure by the end of the series, you are actually teetering on the edge of failure during each repetition.

Ballistic training should be performed primarily for exercises that involve large muscles or muscle groups—for example, bench presses, barbell shoulder presses, or barbell squats. You should be working with a weight that allows you to do about 10 reps under normal conditions. Since the accelerated projectile is heavier than the normal one, you can do about 7 repetitions when using the ballistic method. Additionally, the ballistic method requires a slightly different technique than lifting a weight at a constant speed:

1. Lower the weight as usual, at a constant speed. Pause at the bottom of the trajectory, then push the projectile up, gradually accelerating it through the entire range of motion.

2. Continue the series not until complete failure, but until partial failure - that is, when you are no longer able to accelerate the projectile and can only slowly lift it. There is no point in crossing this line when using the ballistic method.

3. Rest properly between sets (1 to 2 minutes). White muscle fibers It takes longer to recuperate than red fibers, and in the ballistic series you develop these fibers.

USING INTENSE TRAINING PRINCIPLES

Rome was not built in a day, and first-class muscles cannot be developed in a short time either. To create a highly developed, balanced physique, you start with the basics, master the necessary skills, build strength and muscle mass, and then gradually increase your training intensity using the principles described in this chapter.

Effective workout is always aimed at achieving specific goals, but over time your goals may change. First, it's about learning basic training methods and preparing your body to the point where you have enough strength and experience to handle most exercises. For some people interested primarily in improving their health and staying in shape, who cannot or do not want to devote more than two hours a week to training, this is really the most they can hope for.

But for those who are aiming for a higher goal, to develop perfect muscles or compete in bodybuilding competitions, the next step is to increase the intensity of training. It's about working with heavier weights and using the proper techniques correctly.

I encourage you to master the intensive training principles described in this chapter one at a time. Try one method, get to know it, listen to your feelings and evaluate the results. If you are satisfied, try the same with a different method. Not every bodybuilder uses or wants to use all the methods and techniques of intense training. But becoming familiar with them and understanding how they work will allow you to incorporate specific elements into your future training program that best suit your individual needs.

Thanks for sharing!

What exercises can be called explosive?

From a methodology point of view, according to Schmidtbleicher, D. (1992). Training for power events, explosive muscle strength is the amount of force exerted in a limited time. This value, in turn, is determined by the rate of increase of force (SNS), i.e. the difference between the initial and final force divided by time.

Example - at the beginning of the movement (static pressure), the athlete exerted 800 N into the support (supporting the weight of his body), 0.2 seconds after the start of pressure, the force was 1800 N. The rate of force increase is (1800-800)/0.2 = 5000 N/s .
If we take different time intervals (0.1, 0.2, 0.5 s, etc.), then we can identify different SNS (early and late) in different areas.

In addition, different movements require different modes of muscle contraction. SNS can be measured isometrically, concentrically, eccentrically and plyometrically.

Therefore, it is important to know the applied side of the question - WHAT ARE EXPLOSIVE EXERCISES FOR? Since the available time, type of contraction, and also, of course, working muscle groups, joint angles, type and vector of load, etc. DIFFERENT in different movements.

So, what exercises can be explosive?

The answer is any! According to Louis Simmons, any movement can be explosive: to do this, just select a certain load, and arbitrarily try to perform the movement as quickly as possible!

V various movements different load required for maximum power output

In research, I have seen explosive isometric dorsiflexion ankle joint(this is a sock on yourself). Even if the object is motionless, and the muscle does not shorten (or even lengthen), there is a difference in forces, and time exists - which means there is an EXPLOSION!

Also, even the slowest 1RM squat will be “explosive”, it’s just that the degree of that explosion will be small compared to more explosive movements. Which ones?

1. Classic moves with explosive style

For example, a regular squat with a barbell can be explosive. It is enough to choose a load of 50-60% of 1 RM, and try to get up as quickly as possible.

The problem is that in the final phase of any classical movement the vertical speed is 0. That is, there is a deceleration phase, which is not present in sports jumps, accelerations, etc. Moreover, if in a 1 RM bench press this deceleration phase occurs in the last 23% of the movement, then at 80% of 1 RM this figure is 52% (more than half of the movement is braking). And even 45% of 1 RM gives 40-50% braking, even if the athlete performs them as powerfully as possible.

A partial solution to the problem is to use combined resistance (for example, resistance bands). They, firstly, accelerate the eccentricity, which causes a greater stretch-contraction reflex. Secondly, they increase the load as they move towards the top point, forcing them to press harder and harder, and delay the braking phase. However, about 25% of the motion will still have negative acceleration.

2. Ballistic exercises

Movements such as jumping with a barbell/weight/without weights are classified as ballistic, or inertial. In them, the athlete with weights accelerates until he lifts off the support, and then the movement occurs by inertia. In these movements, there is no braking phase (however, the joints are still braked to zero angular velocity so as not to be damaged).

Numerous studies show the effectiveness of such exercises for the growth of both parameters such as power, nervous system, and results in the vertical jump and other movements of this kind.

3. Weightlifting exercises

TA movements, in theory, can also be classified as ballistic, because have a phase of free flight of the barbell and the athlete. However, there is a difference, which is that after pushing out the barbell, the athlete begins to accelerate in the opposite direction (downward) to fix the barbell.

This forces the athlete to brake a little earlier than the barbell (they are no longer moving in space as a single system). This factor, as well as the slower speed than ballistic movements, puts TA movements at a slight disadvantage.

in different movements the strength, power and time of the concentric phase will be different

4. Plyometric movements

The plyometric regime is a fast eccentric, immediately followed by a fast concentric, with a minimal isometric phase in between.

In fact, both classic squats and bench press can be called “plio”, but the concentric (and especially eccentric) speeds are an order of magnitude lower.

Ballistic movements, especially those performed quickly and with adequate loads, already include more of the plyo mode.

However, real “plyo” is movements performed with the weight of one’s own body, or with light weights, for example, standing jumps, running jumps, multi-jumps, projectile throwing, etc.

There are slow plyo (movement time over 250 ms) - standing vertical jumps, throwing a metball, and fast plyo (100-250 ms) - running jumps, depth jumps, sprints.

Such movements are as specific as possible, since they imitate sports activity.

I think I gave you brief description explosive exercises. How you can divide the load according to the size of the load, speed of movement, specificity, as well as what power, SNS, rigidity, and other terms are, you will soon be able to learn from