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 is much greater than 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 conducting power training, the athlete's muscle strength can be used against sports equipment such as athletics blocks, gymnastic balls, barbells, kettlebells, or rubber cords (harnesses). The result is an explosive movement, as the strength of the athlete exceeds the resistance of the sports equipment. Thus, the use of these devices for the development of power belongs to the ballistic training methodology.

During the performance of a ballistic action, the strength of the athlete is dynamically expressed through resistance from the beginning to the end of the movement. As a result, the projectile travels 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 the throw. To move the projectile to the maximum possible distance, the athlete needs to develop maximum speed at the time of the throw.

Rapid ballistic force application is possible as a result of rapid recruitment of fast twitch muscle fibers, high rate of fiber activation, 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 counteract their rapid contraction.

Depending on the goals of the training, 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 certain day, then developing and improving power is a secondary goal. However, for speed-strength disciplines such as sprinting, track and field, and martial arts, power work is often scheduled immediately after the warm-up, especially late in the warm-up phase due to the stimulatory effects on the nervous system typical of power training. The training parameters according to the ballistic technique 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 to contract them quickly. However, the reverse is also true: when muscles and the central nervous system are fatigued and blockage predominates, it is impossible to effectively recruit fast twitch muscle fibers. Thus, there is a problem of the athlete doing intense work before doing explosive power training. The athlete's energy sources (ATP-CF) are depleted, energy becomes insufficient, and the performance of high-quality work is impossible due to easy fatigue and the difficulty of activating fast-twitch fibers. As a result, the movements of the athlete do not differ in power.

When using a ballistic technique, the main factor is the speed of performing actions. The start of each repetition should be dynamic and the athlete should try to constantly increase the speed as they approach the final 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 large 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, the exercises should be performed only until the athlete manages to maintain the speed of movement. As soon as the speed decreases, the 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 fatigue of these fibers occurs, the speed decreases. It is useless to continue to work after a decrease in speed, since from this moment there is no full activation of fast-twitch motor units, and the motor units involved adapt to slower work, which is undesirable for athletes who set the goal of developing power. Thus, the flexibility of the central nervous system can be both a positive and a negative factor in achieving the goal of training. An adaptation is only effective if it leads to an improvement in the athlete's performance.

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

For other power development techniques, the number of ballistic exercises should be as small as possible so that the athlete can perform more sets in order to achieve maximum power gains. At the same time, the exercises should duplicate technical skills to the maximum. If this duplication is not possible, the trainer should choose those exercises that involve the main moving muscles.

For any power development technique characterized by an explosive manner of movement, the length of the rest break must be sufficient for the athlete to fully recover so that he can do subsequent sets just as well. In fact, since most ballistic exercises require the help of a partner, short breaks between repetitions are often due to the prevailing situation. For example, it may be necessary to bring the block, set it in place, make some trial swings before the block is returned 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. An example of a program that combines ballistic exercises and exercises for the development of maximum acceleration

Exercise	A WEEK
	Week 1	Week 2	Week 3 *
1. Jump Squats and Chest Throw
2. Throwing a gymnastic ball from behind the head back
3. Throwing a gymnastic ball from the chest
4. Throwing a gymnastic ball from behind the head forward
5. Throwing a gymnastic ball to the side (on each side)
6. Throwing the ball with two hands from the chest, followed by a jerk of 15 meters
7. Push-up followed by a jerk of 15 meters

* Using a load that exceeds the load applied in 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 phase, the frequency increases (from two to four training sessions). The type of sport or sports discipline should also be taken into account. The frequency of ballistic training is higher for speed-strength sports compared to sports where power is a secondary quality. Table 2 gives an example of a program that combines ballistic exercises and exercises for the development of maximum acceleration. This program has been successfully used by players in American football, baseball, lacrosse, football and hockey.

How many of you pay attention to stretching? Here's a detailed breakdown of why you should stretch, when you should, and what types of stretching exercises exist.

Everyone knows about the benefits of stretching, but at the same time in the gym during the day with fire you will not find an athlete who stretches after a warm-up. Most strength training enthusiasts believe that colleagues in the workshop should not see the "macho" behind the stretch, and therefore dodge this type of exercise in every possible way. Thus, they make a big mistake, because stretching is a fundamental way to improve the health and functional training of an athlete. Good stretching will make your daily life easier and prevent injury during training sessions. Stretching should be done after a warm-up and before strength training. This will prepare the muscles for the upcoming loads and reduce the risk of injury. By including a stretching complex in your training program, you will achieve:

• Reducing soreness after exercise
• Improvement of blood circulation
• Increase in range of motion
• Posture improvements
• Reducing muscle tension
• Reducing pain in the muscles
• Develop your ability to relax
• Find time for psychological training, for example, for visualization

So, now we know the benefits of stretching, and yes, we are determined to include stretching in our training program, 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 stretch
3. Active stretch
4. Passive stretch
5. Static stretch
6. Isometric stretching
7. PNF stretch (proprioceptive enhancement of neuromuscular transmission)

Ballistic stretch

Ballistic stretching is based on short, rebounding movements that push our torso, arms, and legs out of our range of motion. During this “warm-up,” you stretch with a snatch technique, and the stretched muscles act as a taut bowstring that tries to return your body to its normal position. (Repetitive toe bends are an example.) This type of stretching is considered not particularly useful 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 tense up, activating the stretch reflex over and over again.

Tilts to 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 a change in muscle length and the rate of this change and sends a signal to the spinal cord. The spinal cord processes the information and triggers the stretch reflex, also known as the myotatic reflex, which prevents the muscle from changing length and causes the stretched muscle to contract. And the faster the length of the muscle fiber changes, the more pronounced the response muscle contraction.

Dynamic stretch

Dynamic stretching engages moving parts of the body and gradually increases the depth of movement, the speed of movement, or both. Don't confuse dynamic stretching with ballistic stretching! Dynamic stretching consists of controlled swinging movements of the arms and legs that (gently!) bring you to the limit of your normal range of motion. And ballistic stretching exploits rebound jerky movements that force parts of the body to go beyond the allowable amplitude. In dynamic stretching, there is no place for jerks and “convulsive” movements. A good example of dynamic stretching is slow, controlled swinging of the legs or arms, as well as rotation of the torso.

Static stretch

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

Active stretch

Active stretching is also called static-active stretching. In active stretching, you take the required position, and then hold it without help due to the tension of the agonist muscles. For example, let's take a lying leg raise with fixation at the top point without the help of improvised means, when you keep your legs in an extended position only due to the muscles. The 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 the agonist muscles. As a rule, holding the position necessary for active stretching for more than 10 seconds is quite difficult, and therefore stretching exercises rarely last more than 15 seconds.

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

Passive stretch

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

Splits are another example of passive stretching, in which the floor acts as a "handy tool" to help you stay in the stretched position. Slow, relaxing stretching helps to successfully deal with the contracture of 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, relaxing stretching is very good for "cooling down" after strength training, as it helps reduce muscle fatigue and soreness after workouts.

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. The use of isometric stretching is one of the fastest ways to 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 to hone static-active flexibility) and somewhat reduces the degree of pain that many are accustomed to associate with stretching.

The easiest ways to create the resistance required for an isometric stretch is to use hand resistance, have a partner, or use a handy tool, such as a wall or floor, as a point of resistance. An example of manual resistance would be to hold 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 resistance would be to lift your leg up (and hold) while you try to bring your leg back to the ground.

An example of using a wall to generate counterforce is the well-known "push the wall" exercise to stretch the calf muscles. You are trying with all your might to move the wall, although you know perfectly 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 tendons and connective tissue structures. Before isometric stretching, it is recommended to prepare the muscles to be stretched with dynamic strength exercises. A full-fledged isometric stretching complex places increased demands on the stretched muscles and should not be performed more than once a day for each muscle group (ideally, no more than once every 36 hours).

The correct sequence of isometric stretching:

1. Take position to passively stretch 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 (proprioceptive neuromuscular transmission enhancement, or relaxation after exertion) is now considered the fastest and most effective way to increase static-passive flexibility. It is not really so much a stand-alone type of stretching exercise as it is a combination technique that combines passive stretching and isometric stretching to achieve maximum static flexibility. Initially, PNF-stretching was developed as a method of rehabilitation of patients after a stroke. PNF combines various post-isometric relaxation stretching techniques in which the muscle group is passively stretched, followed by an isometric contraction phase in a stretched position with resistance, and in the final phase, the muscle is again passively stretched with an already increased amplitude.

As a rule, PNF stretching requires the participation of a partner who first creates resistance to isometric contraction, and then performs a passive movement in the joint with an even greater range of motion. Similar 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 stretching exercises involve isometric agonist contraction/relaxation, in which the muscles being stretched contract in sequence and then relax. Some PNF stretching techniques also involve antagonist muscle contractions, during which the antagonists of the stretched muscles contract. In any case, it should be noted that the stretched muscles should rest (and relax) for at least 20 seconds before performing the next PNF stretch. Below we will talk about the most common methods of this type of stretching.

Hold-relax

The technique is also known as contraction-relaxation. After an initial passive stretch, the stretched muscle contracts isometrically for 7-15 seconds, after which it rests briefly for 2-3 seconds and immediately undergoes a passive stretch that 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.

Hold-relax-contract

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

Hold-relax-swing

This technique (also called a hold-relax-bounce technique) 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 muscle stretch reflexes. It is similar to the hold-relax technique, with the exception that a dynamic or ballistic stretch replaces the final phase of the passive stretch.

Note that there is no phase of passive stretching in the hold-relaxation-contraction technique. It is replaced by antagonist 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 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 after the second isometric contraction, and while this may speed up flexibility development, it also increases the risk of injury.

Even more risky is the dynamic or ballistic stretching integrated into PNF stretching techniques such as hold-relax-swing or hold-relax-bounce. If you are not a professional athlete or dancer, you should not even try to master these techniques (the chance of injury is too high). Even professionals should not use these techniques without the methodical help of a professional trainer or experienced mentor. These two moves have the greatest potential for rapid flexibility development, but only when performed by people who have a reasonable degree of 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 tremendous effort, and therefore should be applied to each muscle group no more than once a day (ideally, no more than once in a 36-hour period).

The basic recommendations for PNF stretching are as follows: perform your chosen stretching technique 3-5 times for each muscle group with a 20-second rest between repetitions. And in order to reduce the duration of stretching sessions without sacrificing their effectiveness, we recommend that you do only one PNF-stretching exercise for the target group within one training session.

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

• Improving overall fitness
• Increased ability to master and perform exercises that require flexibility
• Improving mental and physical relaxation
• Better understanding of your body
• Reducing the risk of joint, muscle and tendon injuries
• Decreased muscle soreness
• Reducing muscle contractures
• Increasing the elasticity and plasticity of connective tissue structures by stimulating the production of chemical compounds that lubricate the connective tissue.
• Reducing the intensity of menstrual pain in women

Unfortunately, even a person who stretches regularly doesn't always do it properly, and therefore often doesn't get much of the benefits of good stretching. The most common mistakes during stretching exercises are:

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

Warm up before workout

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

1. Fingers and metacarpophalangeal joints
2. Wrists
3. Elbows
4. Shoulders
5. Trunk and waist
6. Hip region
7. Hip
8. Knees
9. Ankles
10. Toes

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

1. Back
2. Sides (outer oblique)
3. Forearms and wrists
4. Triceps
5. Breast
6. Buttocks
7. Inguinal region (adductor muscles)
8. Hips (quadriceps and abductors)
9. Ankles
10. Shin
11. Back of the thigh
12. Foot

Exercises for static stretching of all these muscles can be found in many stretching books. 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 Properly

Proper completion of a workout is not limited to stretching alone. This is just part of the process. After you have completed your training session, the best way to reduce muscle fatigue and soreness (caused by lactic acid production during maximal or submaximal muscle tension) is to 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.

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 at a slightly higher intensity than the warm-up. However, in real life, you may not have 20 minutes to cool down at the end of a training session, however, you should dedicate at least 5 minutes to a specific activity. Relevant sports activity should be immediately followed by stretching: start with light dynamic stretching exercises until the heart rate drops to normal, and then move on to static stretching. Relevant sports activity followed by stretching will relieve muscle spasms, reduce muscle tension, soreness and fatigue, and you will feel much better.

Light, post-workout exercises immediately following a high-impact workout are more effective at clearing lactic acid from muscles and blood than completely passive rest. What's more, if your muscles are sore the next day, a light warm-up can be a great way to reduce pulling muscle pain and relieve tension, even if you don't exercise right after your workout.

Quite often, there are sensations that indicate that you have reached the maximum level of stretching. This is indicated by symptoms such as local warmth in the stretched muscle, followed by a burning sensation (similar to a cramp) and sharp pain ("dagger" pain). Local heat usually occurs at the point of maximum allowable muscle stretch. 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're getting closer to the point where you get a burning sensation in the stretched muscle. At this point, you should immediately stop the exercise! You may not feel pain yet, but the next day it will definitely come. If you are stretching to the point of acute pain, it is very likely that the stretching has already caused damage to the muscle tissue that causes instant pain and does not go away for many days.

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

In terms of dry terminology, flexibility exercises 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 take anyway. This point of view is scientifically proven. This type of exercise includes not only what we call the word “stretching”, but also a number of calisthenic, gymnastic, power and kettlebell (ballistic) movements. So why are many very physically strong people familiar with the concept of "accessible amplitude", and, despite the 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, pelvic floor squats and other things that we look at with surprise on sports Instagrams. 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, the predominant type of development of muscle fibers. And in yoga and gymnastics, nevertheless, there are people physically predisposed to them, and not all the rest.

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

In fact, to achieve any impressive result for the majority who have not been involved in the development of flexibility, a banal small mobility in the joints does not allow. Therefore, the so-called dynamic stretching (not to be confused with "springs" in a stretched position) is what the complex for developing flexibility should begin with. Usually ballistics also affects the 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, a cardio warm-up is shown, preferably on exercise bike or ellipsoid to do without shock load, but increase the heart rate. Warming up is enough to lightly sweat, for most people this is about 10 minutes at a free pace.

• lower legs, hips, knee joints in a small amplitude, shoulders and wrists in a natural small amplitude;
• lower legs, 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 beginner flexibility can be as follows:

• swing with a weighted gymnastic ball to chest level. The movement begins with moderate flexion in the hip, knee and ankle joint. The legs are spread wider than the shoulders, the ball is on the floor where the bar would be for deadlift. They grab the projectile from both sides, tear it off the ground to the “knee-mid-calf” level (the available level is determined by the degree of rounding of the back, while the back is straight - the level is available, if it is rounded - you need to bring the ball higher, closer to the knee), and by extension in 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 interval;
• pushing a weighted gymnastic ball. The same starting position, the ball lies between the legs, the stance is wide, but comfortable. Bending the knees and hips, we go down, the back is straight. We grab the ball from both sides, straightening the working joints, stand up, take the ball on the chest. With a soft jerky movement (shins and knees work, the pelvis bends slightly), we bring the ball over our heads. The protocol is the same - a minute of work, 15 seconds of rest;
• swing the ball from the level of lowered hands behind the head. For this job, you need a ball that can be gripped at shoulder-width level. For most women it is big fitball. If the width is not enough, you can simply stretch the rope or towel in your hands. A direct 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 Flexibility Exercises

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

Tilt from straight post

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

Bringing the knees to the chest lying down

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

Breeding the knees to the sides while sitting

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

Standing anterior thigh stretch

From a standing position, grab the foot of the right foot with the right hand, gently push the pelvis forward, and pull the heel towards the right buttock. The left hand can be held for balance for any support.

Stretching chest and press

From a prone position, bring your hands together behind you (or use a towel to relieve discomfort in your shoulders by grabbing it at a comfortable width), pull your stomach in and lift your head and chest off the floor. Gently hold the stretch.

Usually people have no desire to specifically engage in stretching, because it does not affect the appearance as dramatically as, for example, regular strength training. You can do without additional ballistic exercises for a while, and only do basic stretches for the main muscle groups, if instead of classic strength training in the gym you choose kettlebell fitness, or fitness based on weightlifting movements. These types of training by themselves increase the mobility of the major joints.

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

Video tutorials 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 described as perseverance and constancy of your efforts. This is subjective intensity. On the other hand, it can be measured by the amount of stress that you put on your muscles, forcing them to both respond and develop. This is the actual intensity. It's important to understand the difference between the two types of intensity, or you'll end up pushing harder (which often results in injury) instead of mastering the intensity techniques described in this chapter that will lead to maximum training progress.

INCREASING THE INTENSITY OF TRAINING

At first, increasing the intensity is not so difficult. You learn to do more exercises and correctly perform each movement; you get stronger so you can work longer and put more stress on your muscles. However, as your body gets used to these efforts, it becomes more and more difficult to increase the intensity at the same pace as before.

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

The easiest way to increase your workload is to train with more weights. Another valuable method is to reduce the rest periods between sets and try to complete two or three exercises in a row without stopping. This puts your muscular endurance to the test. Endurance, like strength, is developed through progressive training, a little at a time. In addition, you must work at the fastest pace you can without sacrificing movement technique. This will help you get the most work done in the least amount of time.

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

TECHNIQUES FOR INCREASING INTENSITY

"Impact" principle

By using this principle, you literally "shock" the body and take it by surprise, changing various aspects of your training. Your body is remarkably adaptable and can easily get used to loads that would knock a horse off its feet. However, if you constantly expose the body to the same loads, it adapts to them, and then even a very strenuous workout will give a small return. You can shake up your body by exercising with heavier weights, doing more reps and/or sets, speeding up your 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 a boost to the body, even if the unfamiliar workout does not require more effort than usual. But gradually you get to the point where it is already difficult to move on without forcing your muscles to grow and develop with periodic shakes. I made drastic changes to my schedule, training with very heavy weights once a week, usually on Fridays. We maxed out before the last two sets of each exercise for intense strength training, and rested on Saturday to recuperate and get rid of muscle soreness.

Forced Reps

This method allows you to do extra reps with a little help from your training partner. However, I never really liked him, because your partner simply does not know what else you can do on your own and to what extent you need his help. I prefer another kind of forced reps, sometimes called rest/pause training. You work with relatively heavy weights to the point of muscle failure. Then you stop, hold the weight down for a few seconds, and force yourself to do an extra 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 for a short time) after exercise. You take advantage of this circumstance by forcing yourself to perform a few additional movements. However, if you rest too long, the muscles get 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 another two or three repetitions. For exercises like pull-ups, release the bar, rest for two or three seconds, and then force yourself to pull yourself up a few more times.

Partial Reps

Doing partial reps when you're too tired for a full cycle rep is the percussion method I've always used for different muscles in the body; this is one of Dorian Yates' favorite methods. Dorian did a high volume workout, pushing his muscles over the edge of instant failure and pushing them almost to the point of exhaustion with forced and partial reps.

Partial reps are most effective at the end of a series, when you are almost exhausted. For example, when you are working out biceps on a block machine, you can ask a partner to help you lift the weight. Then you lower the weight a bit and raise it as high as you can, if only a few inches. Lower the weight again and do a few partial reps from that position, repeating the process until your muscles start to burn with exhaustion.

isolation method

The isolation method allows you to focus your efforts on a specific muscle or muscle group, separate from all others. Here is one example. When you do compound exercises like the bench press, they involve the pecs, triceps, and anterior deltoid muscles. On the other hand, dumbbell curls work the chest muscles separately and allow you to build them with maximum intensity. As a next step, you can do dumbbell curls on an incline bench to isolate only your upper pecs. Next, you can perform a crossover on a block device: this isolates and develops the inner area of ​​\u200b\u200bthe 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 that champion muscles need.

Negative reps

When you lift a weight using the contracting power of your muscles, you are performing what is called a positive movement. When you lower the weight by stretching the working muscle, you perform a negative movement. The negative cycle usually puts more strain on the tendons and supporting structures than the muscles themselves. This is useful, as the strength of the tendons increases in accordance with muscular strength.

To get the most out of negative reps during a regular workout, always lower the weight slowly and keep the movement under control, avoiding a sudden fall of the projectile. 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 set, when the muscles are very tired, you can ask a partner to help you lift the weight, and then do the negative rep yourself.

Forced negative reps

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

Chitting (cheating 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 method in which you deliberately use other muscles or muscle groups to help the muscles being trained complete the movement. It cannot be used constantly, but it can be very useful for achieving certain goals.

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

Chitting is used to make an exercise harder, not easier. It is also a way to perform forced reps without the help of a training partner. But in order 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 to contract at maximum load.

Power Mode

The term "power mode" is used to refer to different approaches to training. For some, it means a series of increased sets - that is, regular repetitions are followed by forced repetitions, negative repetitions, forced negative repetitions and partial repetitions until complete exhaustion.

I have always used the term in a somewhat different sense. For me, it meant shifting to the heaviest weight you could work with (after a warm-up) instead of pyramiding up with gradual increases in weight and reps. Let's say if I could do regular curls with 60-pound dumbbells, instead of gradually working my way 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, pushing my biceps to their limits from start to finish.

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

STRENGTH TRAINING PRINCIPLES

Power series are similar to those exercises that are performed by weightlifters and other athletes who work with very heavy equipment. After two warm-up series, you take a heavy weight, allowing you to do no more than 8 repetitions. Then you continue to increase the weight so that your series consists of consecutive 6.4 and 3 reps, and finally perform two sets of one set with the maximum weight. This type of training teaches your muscles to work with heavy weights. Strength sets are best used in exercises where several large muscles are working at the same time, such as the bench press, squat, or deadlift (see the Building Strength section).

Moving series method

With this method, you do many sets for the body part you want to train with particular intensity, alternating with other exercises throughout the workout. For example, when I decided to put in the extra effort to train my calves, I would go to the gym and do a few sets of calf exercises. Bench presses followed, a few more calf sets, dumbbell incline presses, a few more calf sets, and by the end of the workout, I was doing at least 25 sets just to develop the calf muscles, which gave them a powerful impetus to development. For the next few days, I trained as usual, and then again applied the sliding series method.

Priority principle

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 their weak points. No champion, no matter what titles he holds, has a flawless physique. Some parts of the body develop better and faster than others, regardless of the quality of your training or genetic data. There are several ways to use the priority principle:

You can schedule a workout for that body part to work it out right after your rest day, when you're fresh and full of energy. You can assign a workout to a given body part at the beginning of the session, and not at the end, when fatigue builds up in the body. You can choose exercises that are specifically designed for the type of muscle development that you need (shapes, sizes, relief, isolation of muscle groups, etc.). You can work on improving your basic exercise technique to increase the effectiveness of your workout. You can modify your training program to include additional exercises for a given body part using one of the intensity techniques.

The principle of priority applies to training any muscle. You can use it to improve the shape and definition of the quadriceps femoris, strengthen the forearms, increase the peak size of the biceps, define and isolate the deltoid muscles - for every weak or lagging part of your muscles. When I was a beginner bodybuilder, I knew that my weak point was the calves: without improving their shape and size, there was nothing to hope for championship titles. So I always trained the calf muscles first and subjected them to all sorts of intense training to force them into increased growth.

Since my triceps were nowhere near as impressive as my biceps, and on stage I would have to compete with great bodybuilders like Sergio Oliva, who had phenomenal muscular arms, I trained my triceps hard before the competition so that I would have a chance to beat him. Later, when I was preparing for the film Conan, I was not happy with the appearance of my waist and abdominal muscles, despite my overall good shape. So I prioritized abs training, doing series after series non-stop, and by the time filming began, I was able to reduce my waist circumference by two inches.

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

superseries

A super set 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 superseries, but hard training will make it possible.

There are two ways to use super sets: (1) you can do two exercises in a row for the same body part (for example, the movable bar row and horizontal row on a block machine, or (2) you can train two different parts of the body (for example, bench presses and wide grip chin-ups). Performing super sets with a load on one muscle group allows you to work it intensively and gives a powerful impetus to further development. You will be surprised that muscles that seem to be very tired, capable of hard work if you force them to 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, doing a horizontal row on the machine after a row of dumbbells to the chest in an inclined position).

Super sets for different parts of the body - for example, for the muscles of the chest and back, or for biceps and triceps - allow one muscle group to rest while you work with another. Therefore, exercises can be performed continuously, while simultaneously training the cardiovascular system. Personally, I have always preferred using supersets to train opposing muscle groups (antagonist muscles) because of the great pump you get. Your muscles are filled with such power that you begin to feel like King Kong, pacing around the gym.

Load shedding method

Using this method, you reduce the working weight of the projectile when your muscles begin to fail at the end of the series. Thus, 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 a single repetition, this does not mean that the muscle resource is completely exhausted. It only means that they are too tired to work with this weight. If you remove one or two discs from the bar or take lighter dumbbells, you can do more reps. In doing so, you are forcing your muscles to recruit new muscle fibers each time (I did not know about this then, but the same discovery was made in 1947 by Henry Atkins, editor of the Body Culture magazine. He called his method the weight-bearing system). The dropping method can only be used at the end of the exercise, and not at the beginning, when you are still fresh and full of strength.

Because weights need to be changed quickly before the muscles have time to recover, it's helpful to have a training partner around to remove the plates from the bar or move the clamp on the weight machine. For example, you are doing a bench press with a maximum weight for 6 repetitions. Let's say that weight is 300 pounds. When the muscles begin to fail, your partner quickly removes some of the discs and you can do a few more reps with 250 pounds. However, I do not recommend reducing the weight of the projectile too much, unless you are training for maximum definition and muscle definition, since when working with a very light weight, there is no muscle building. Many bodybuilders use this method in a different way, alternately removing the plates from the bar and doing more series to the point of exhaustion.

Isometric principle

During the short rest between sets, don't just sit and watch your partner do their exercises. Keep flexing and contracting the muscles you are exercising. Not only does this keep you pumped and ready for action, but it's a very rewarding exercise in and of itself.

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

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

instinctive principle

When you start 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 already have some experience, you may find that your development is accelerated if you are able to correctly interpret the individual reactions of your body to training and build 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 full well what muscle groups he was going to work out 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 training with a series of pull-ups on the horizontal bar, then one day he suddenly started with dumbbell rows to the chest and transferred 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 15 sets of bench presses, there were several shortened sets with very high weights or many sets with less weight, but at a very high speed.

From Dave, I learned that the body has its own rhythms, that it feels different on different days, and the more experienced you become, the more attention should be paid to these 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 get any benefit from intuitive changes in your program.

Preload principle

The overall effect of bodybuilding occurs when you fully stimulate and activate the largest number of muscle fibers. But some muscles are larger than others, and when combined with smaller muscles, they leave unused muscle fiber when other muscles completely exhaust their resources.

You can plan your workout in such a way that you first isolate and load the large muscle, and then train it in combination with smaller muscles. For example, when you bench press, you are using your chest, anterior deltoids, and triceps at the same time. The strongest of these, of course, are the chest muscles, and usually when you lift the bar many times in a row, the deltoids and triceps get tired much earlier. To compensate for this effect, you can first do dumbbell curls while lying down, an exercise that isolates and preloads the chest muscles. Now, when you move on to bench presses, the already tired chest muscles will reach exhaustion almost simultaneously with the rest of the muscles.

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

I end / you start

This method, designed to increase the intensity of your workout, works like this. You finish the series and immediately pass the projectile to your partner without lowering the weight, and then work alternately. I remember Franco and I doing barbell curls, not counting reps, just working to failure. After a while, I was ready to howl in pain and only hoped that Franco would not rush, because my biceps were on fire.

The point of the method is that when it's your turn, you get to work, whether you're ready or not. It doesn't matter how tired you are. By training in 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 calves.

Fixing method

After completing the main series, you hold a relatively light weight in a stationary position at different stages of the movement, forcing the muscles to constantly tighten for quite a long time. For example, after doing as many reps as I can to bring the dumbbells together, I relax for 2-3 seconds and then raise my arms about 5 inches from my hips, feeling my deltoids tighten. I hold this position for about 10 seconds, burning more and more as lactic acid builds up in my muscles. This additional tension at the end of the series helps to increase the isolation of individual muscles and can be applied to different parts of the body. For example, when doing dumbbell curls, you hold the weight stationary at different angles, or when you bring your arms together on a block device, you keep them crossed when 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 exercises after each set. It's important to remember that these are not super series; you perform them alternately and rest between series. But at the same time, you perform only one series for a given exercise, and then move on to the next. For example, after completing a series of barbell curls, you rest for about a minute, and then perform a series of regular dumbbell curls, block device curls, dumbbell curls on an incline bench, and so on, until the biceps exhaust their endurance resource. The idea is to slightly change the load in each subsequent series, attacking the muscle from all possible angles to ensure that the muscle fibers are fully developed and give them a powerful push that will cause the body to respond.

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. Further, full and half cycles alternate until the end of the series. Make sure that the half cycles are very slow and crisp. Hold the weight for a fraction of a second at the end point of the movement, then lower it evenly under complete control on your part.

Group system ("system 21")

This system is more complex than the one and a half method, as you do 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 (reps) - I usually do 10-10-10 - as long as the balance between half and full cycles is maintained. Many bodybuilders traditionally do 7 cycles, hence the name "system 21": 21:3 x 7 = 21. The extra load that this training creates is because you stop the movement in the middle of the cycle, and this causes the muscles to tense up in an unusual way.

No one can go out of their way at every workout. With the progressive system, you do a split workout for one body part three times a week, and in such a way that the first workout is carried out with a relatively large number of series and repetitions, but with little weight. During the second workout, you increase the weight, but work with a certain margin of strength. During the third workout, the load increases to a maximum: the number of repetitions should be no more than 4-5 per series. Gradually increasing the load during the week, you prepare your body to work with very heavy weight.

ballistic training

The term "ballistic training" refers to a specific technique for lifting weights. You are accelerating the weight (with careful control of the power of the thrust) instead of lifting it at a constant speed. This technique is designed to work with relatively heavy projectiles, so the weight doesn't really move all 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 on one stage of the lift than on the other, due to the difference in movement mechanics (the gain in strength is called the "leverage effect"). When you are stronger, the projectile speeds up a little more. But a weight that accelerates is heavier than one that doesn't accelerate at all, or doesn't accelerate as much. Therefore, the projectile is heavier when you are stronger and less heavy when you are weaker. This is variable resistance.

2. It activates the maximum amount of fast twitch white muscle fibers, which are larger (about 22%) and stronger than slow twitch red muscle fibers.

3. It creates a permanent balance on the verge of failure. Muscles grow when they are given tasks slightly beyond their current capacity. When you try to push the weight up, there is a limit to how much acceleration you can achieve. Your muscles refuse to lift weight faster. So instead of MTBF by the end of the series, you are actually teetering on the brink of failure during each rep.

Ballistic training should be done primarily for exercises that involve large muscles or muscle groups, such as bench presses, barbell shoulder presses, or barbell squats. You should work with a weight that allows you to do about 10 repetitions under normal conditions. Since the accelerated projectile is heavier than the normal projectile, you can do about 7 repetitions using the ballistic method. In addition, the ballistic method requires a slightly different technique than when lifting weights 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, smoothly accelerating it through the entire range of motion.

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

3. Rest adequately between sets (1 to 2 minutes). White muscle fibers take longer to recuperate than red fibers, and in ballistics, these are the fibers you develop.

USING THE PRINCIPLES OF INTENSE TRAINING

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 the level of intensity of training, using the principles described in this chapter.

Effective training is always focused on achieving specific goals, but your goals may change over time. First, it is learning the basic methods of training and preparing the body to the point where you already have enough strength and experience to cope with most exercises. For some people who are primarily interested in improving their health and staying fit, and who can't or don't want to spend more than two hours a week exercising, that's really more than they can expect.

But for those who are aiming for a higher goal, to develop perfect muscles or participate in bodybuilding competitions, the next stage is to increase the intensity of training. It is working with heavier weights and the correct application of appropriate methods.

I recommend that you take turns mastering the principles of intensive training described in this chapter. Try one method, get to know it, listen to your feelings and evaluate the results. If you are satisfied, try the same with another method. Not every bodybuilder uses or wants to use all the methods and techniques of intensive training. But getting to know them and understanding how they work will allow you to include in your future training program the individual elements that best suit your individual needs.

Thanks for sharing!

What exercises can be called explosive?

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

Example - at the beginning of the movement (static pressure), the athlete showed 800 N in the support (supported the weight of his body), 0.2 seconds after the start of the pressure, the force was 1800 N. The rate of increase in force was (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 IS EXPLOSIVE EXERCISES FOR? Since the time available, the type of contraction, and of course, the working muscle groups, articular angles, the type and vector of the load, etc. DIFFERENT in different movements.

So all the same, what exercises can be explosive?

The answer is any! According to Louis Simmons, any movement can be explosive: all you have to do is choose a certain load, and arbitrarily try to complete the movement as quickly as possible!

Different movements require different loads for maximum power output

In research, I've seen explosive isometric ankle dorsiflexions (that's toe-over). Even if the object is stationary, and the muscle does not shorten (or even lengthen), there is a difference in forces, and there is time - so there is an EXPLOSION!

Also, even the slowest 1RM squat will be "explosive", it's just that the degree of this explosion will be small compared to more explosive movements. What?

1. Classic explosive moves

Explosive can be, for example, a regular squat with a barbell. 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 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% of inhibition, even if the athlete performs them as powerfully as possible.

A partial solution to the problem is the use of combined resistance (eg resistance bands). Firstly, they accelerate the eccentric, which causes a greater stretch-contraction reflex. Secondly, they increase the load as they move to the top point, forcing them to push harder and delay the braking phase. However, about 25% of the movement will still have a negative acceleration.

2. Ballistic exercises

Movements such as jumping with a barbell / kettlebell / without weights are classified as ballistic, or inertial. In them, the weighted athlete accelerates up to the separation from the support, and then the movement occurs by inertia. In these movements, there is no deceleration phase (however, the joints are still decelerated 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, SNS, and results in a vertical jump and other movements of this kind.

3. Weightlifting exercises

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

This forces the athlete to brake a little earlier than the bar (they no longer move in space as a single system). This factor, as well as the slower speed than ballistic moves, puts TA moves at some disadvantage.

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

4. Plyometric movements

Plyometric mode is a fast eccentric followed immediately by a fast concentric, with a minimal isometric phase in between.

In fact, both the classic squat and the bench press can be called "plio", however, the speeds of the concentric (and especially the eccentric) are an order of magnitude lower.

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

However, the real "plio" is movements performed with the weight of one's own body, or with a small weight, for example, jumping from a place, running, jumping, throwing projectiles, etc.

Slow plio (movement time over 250 ms) is divided - these are vertical jumps from a place, metball throwing, and fast plio (100-250 ms) - running jumps, deep jumps, sprints.

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

I think I gave you a brief description of explosive exercises. How can you divide the load by the amount of weight, speed of movement, specificity, as well as what is power, SNS, stiffness, and other terms, you will very soon be able to learn from