Introduction
According to modern ideas, beginners are advised to train according to full body schemes, which include basic multi-joint exercises with a barbell three times a week. This is the only the right approach that has proven to be effective. Beginners are usually not satisfied with this: they immediately want isolation, they want to download “cans” and “cubes”, they want to “beat the bitsuha” and that’s it. They don't understand how deadlift and the bench press will make them look like the Brad Pitt of the days " Fight club” (really, they won’t). They need a hypertrophy training program, right from the first day in the gym.
“That’s how to pump up, and it’s normal,” right?
Classic, time-tested training schemes created specifically for beginners, such as fitness enthusiasts, are perplexed, they say, but where are these push-ups on the bars in the sweat of our face and heroic twists that we saw in the films? Like, these barbell squats of yours day after day are not at all like “real” workouts, when you need to take turns lifting dumbbells for biceps while standing in front of a mirror on serious cabbage soup. And why, they say, only three days a week? I am now very motivated, I want to train every day.
Meanwhile, it is impossible to achieve anything sane without the same squat or deadlift. So in order to still provide the result, but at the same time satisfy the beginner's pathological need for isolation exercises, as well as provide him with a tight training schedule, as he wanted (after all, there were eight days and fifteen hours left before summer!), The PPL program was invented.
PPL includes everything basic exercises with free weight, which every beginner is simply obliged to perform, but at the same time skillfully disguises itself as a program for advanced due to the abundance of isolating exercises and the use of the principle of separate training (split format). Because of the latter, by the way, you will have to train 6 days a week, just like you wanted, on serious sweaty cabbage soup. The program is very democratic: all exercises, except for the basic ones, can be replaced with similar ones.
Authors
reddit logo before and after P.P.L. Who is this program for?
For beginners who don't find the classic training schemes "cool" enough, and for those who have already worked out according to the classic beginner scheme and now want to add isolation.
Program scheme
Like any classic hypertrophy training program, PPL is built on a split-principle, that is, different muscle groups are spaced apart on different days of training. In PPL, the division into muscle groups does not occur anatomically (arms-legs-back, or top-bottom, for example), but according to the functional principle, that is, according to the nature of the movement of the projectile: towards oneself or away from oneself + leg day is taken out separately.
Thus, PPL consists of three workouts: Deadlift (T), Bench (W), Legs (L).
- thrust: includes those exercises in which you pull the projectile towards you (for example, pulling the barbell in an incline)
- bench press: includes those exercises in which you push the projectile away from you (for example, bench press)
- Legs: well, it's clear
Training alternates like this: TZHNOTZHN or like this: TZHNTZHNo, where o is a day of rest. The order of TZHN can be changed, that is, schemes of the type ZHTNoZhTN are allowed. Thus, you need to train 6 days a week, 1 day of rest.
Day 1. Deadlift
| Exercise | Approaches | Replays |
|---|---|---|
| Deadlift | 1 | 5+ |
| Vertical Block Rows or Wide Grip Chins or Reverse Grip Chins | 3 | 8-12 |
| Horizontal block row or Prone dumbbell row | 3 | 8-12 |
| Middle block pull to the face | 5 | 15-20 |
| 4 | 8-12 | |
| 4 | 8-12 |
Day 2. Press.
| Exercise | Approaches | Replays |
|---|---|---|
| Bench press | 4 1 | 5 5+ |
| Overhead press | 3 | 8-12 |
| 3 | 8-12 | |
| SUPERSET Triceps bench press in the simulator + Lifting dumbbells to the sides | 3 | 8-12 |
| SUPERSET + Lifting dumbbells to the sides | 3 | 8-12 |
Day 3. Legs
| Exercise | Approaches | Replays |
|---|---|---|
| Barbell Squat | 2 1 | 5 5+ |
| Romanian draft | 3 | 8-12 |
| Leg press in the simulator | 3 | 8-12 |
| Bending the legs in the simulator lying | 3 | 8-12 |
| Press on socks | 5 | 8-12 |
Day 4. Rest.
Day 5. Deadlift
| Exercise | Approaches | Replays |
|---|---|---|
| Bent over row | 4 1 | 5 5+ |
| Vertical Block Rows or Wide Grip Chins or Reverse Grip Chins | 3 | 8-12 |
| Horizontal block row or Prone dumbbell row | 3 | 8-12 |
| Middle block pull to the face | 5 | 15-20 |
| Lifting dumbbells for biceps with a grip "hammer" | 4 | 8-12 |
| Lifting dumbbells for biceps while standing | 4 | 8-12 |
Day 6
| Exercise | Approaches | Replays |
|---|---|---|
| Overhead press | 4 1 | 5 5+ |
| Bench press | 3 | 8-12 |
| Incline Dumbbell Overhead Press | 3 | 8-12 |
| SUPERSET Triceps bench press in the simulator + Lifting dumbbells to the sides | 3 | 8-12 |
| SUPERSET Dumbbell bench press for triceps from behind the head + Lifting dumbbells to the sides | 3 | 8-12 |
Day 7 Legs
| Exercise | Approaches | Replays |
|---|---|---|
| Barbell Squat | 2 1 | 5 5+ |
| Romanian draft | 3 | 8-12 |
| Leg press in the simulator | 3 | 8-12 |
| Bending the legs in the simulator lying | 3 | 8-12 |
| Press on socks | 5 | 8-12 |
Explanation of designations:
- 5+ means that in this approach you need to try to do five or more repetitions, that is, do as many as you can. Please note that repetitions must be performed with perfect technique, this is very important, otherwise you will not avoid injuries. For such approaches, you need a partner who will insure you. This last set of 5+ reps will be especially useful when you roll back the weight.
- Superset - this means that two exercises are performed one after the other, as it were, at the same time, approach after approach. That is, you do one set of triceps presses, immediately after that, without rest, you do one set of lifting the dumbbells to the sides, then you rest. The second part of both supersets is the same, yes, it was done on purpose.
- The days are almost the same. The day on the legs is the same, I just duplicated it. Two days of deadlift differ in only one first exercise. The two days of benching differ in that the first two exercises are reversed.
Linear progression, constant load increase
Like any decent hypertrophy training program, PPL dictates a constant increase in load - an increase in projectile weight - from workout to workout. In other words: the weight of the bar needs to be increased every time you come to the gym. While you are a beginner, you can easily afford it. Scale increase scheme:
- 5 kg - for deadlift
- 2.5 kg - for all other barbell exercises
The meaning is this. In the basic (basic, multi-joint) exercises, where the last set looks like this - 1 × 5+ - add weight if you can complete the working sets in the right amount.
In the rest of the exercises, your task is to complete at least 3 sets of 12 repetitions. Add weight if you can complete 3 sets of 12 reps with correct technique(!). If you manage to perform from 8 to 12 repetitions - everything is fine, leave this weight, work with it, try to bring it up to 3x12. If you can't do 8 reps, drop the weight.
Reduction of working weights, unloading.
Obviously, it is impossible to increase the weight on the bar indefinitely, and sooner or later you will not be able to complete the required number of sets. In such cases, it is necessary to reduce weight - take a step back, so that later you can take two steps forward. This is called weight rollback or deload - unloading. Only those who have stopped attending the gym or are doing it wrong do not reach this point. So do not worry, unloading is an integral part of any program. Here's what to do if the weight of the shells has stopped growing.
It is necessary to reduce the working weight by 10% and work further according to the scheme with this weight. For example, you could not squat 3x5 100 kg, so next time squat with 90 kg. As the weight rolls back, the 5+ reps begin to perform at their best. If, when you went through 90 kg in the squat for the first time, and did 2x5 and 1x5, then now, returning to this weight after a while, you can easily do more than 5 repetitions in the last set. The same applies to the other stages (92.5, 95, 97.5) - the results in them will be better than in the first pass. By the time you get back to 100kg, 3x5 with that weight won't be a problem for you.
Starting weight in exercises
Start the exercise with an empty barbell, do sets of five repetitions, rest between them for a sufficient amount of time. Gradually increase the weight of the bar on each set. As soon as the pace of the exercise slows down, that is, the bar begins to move more slowly, stop and subtract 2.5 kg from the current weight. This will be your starting weight for this exercise.
If you have done this exercise before, there is another definition starting weight. Calculate your 1RM for and take 50-60% of this weight. It will be ok.
Warm up
The author recommends reducing the warm-up to warm-up approaches in each specific exercise. That is, do warm-up sets in the bench press before working sets in the bench press, warm-up sets in the squat before the squat with working weight, etc. The point is to "remember" biomechanics this exercise, warm up the ligaments and muscles, psychologically prepare for the working weight. You should not be tired during the warm-up.
For example, if you need to press 100 kg from the chest, the warm-up scheme would be: empty bar x 10 reps, 40 kg x 10 reps, 60 kg x 5 reps, 80 kg x 3 reps. Next will be working approaches 100 kg 4x5 and 100 kg 1x5+
The author also notes that the warm-up is an individual matter, and you can additionally do whatever you like to do: dynamic stretching, push-ups, whatever you want. Meanwhile, static stretching before strength training is undesirable.
Rest time between sets
Rest between sets as long as necessary to complete the next set, but no longer. General recommendations are:
- 3-5 minutes between sets in the first exercise of the workout
- 1-3 between other exercises
What can replace exercise x?
The author allows you to replace any exercises in the program, except for the five basic ones (those that are the first in training). It is proposed to consider the program as a template, and not a set of strict rules. Some alternatives seem to me personally even more exotic than what they are supposed to replace, but I'm only translating. Here's how you can replace some of the exercises:
Legs.
- The leg press can be replaced by the front squat.
- You can replace leg curls in the simulator with hamstring lifts
- The calf press can be replaced with absolutely any calf exercise.
BOXER EXERCISES
Exercises for general physical training, their purpose
For general physical training, you should choose exercises from other sports that best suit the nature of the boxer's actions and contribute to the development physical qualities. Some species exercise, which in general have a positive effect on a boxer, at the same time can negatively influence the formation of the necessary skills and the development of the necessary qualities. So, for example, fencing, in terms of speed of movement, belongs to complex motor reactions, but a straight back, turned feet, legs strongly bent at the knees, limited directions of movement do not contribute, but may harm the development of coordination, dexterity of a boxer; exercises in the bench press of a large mass can develop the strength of the upper limbs and at the same time limit the speed of striking, etc.
Therefore, it is important to select such types of exercises that would contribute to the improvement of body functions in the direction necessary for the boxer and at the same time positively influence the formation of the necessary skills and abilities (or, in extreme cases, do not interfere with their formation). As a rule, each exercise has a main focus (for example, it develops speed), but at the same time it helps to form other qualities.
Walking fast. With long and rhythmic walking, most of the muscle groups body, the activity of the cardiovascular, respiratory and other systems of the body is enhanced, metabolism is increased, internal organs are strengthened, their functions are improved. Walking has a positive effect on the development of endurance, educates strong-willed qualities.
Running is the most common type of physical exercise, an integral part of many sports. When running, greater demands are placed on the performance of the body than when walking, since the intensity of the work of muscle groups is much higher, and, accordingly, the activity of the cardiovascular, respiratory and other systems increases, and metabolism increases significantly. By changing the length of the distance and the speed of running, it is possible to dose the load, influence the development of endurance, speed and other qualities necessary for a boxer. Long slow running, especially in the forest, park, is of great hygienic and psychological importance. Fast running has a positive effect on the development of endurance and speed. During the run, volitional qualities and the ability to calculate one's strength are also brought up. Running plays a significant role in a boxer's training.
Mixed movement - alternating running with walking for 3-10 km (depending on age, fitness and training period). This type of exercise has a significant load in terms of volume, but less intensity than running. Boxers often use it on the days allotted for general physical training. The pace of running can be medium or variable with spurts of 60, 100 and 200 m, after which again an easy run, turning into a walk. While walking, you can perform exercises (Fig. 47).
|
Rice. 47. Exercise while walking. |
Running with obstacles. In the 500-1000 m race, a boxer overcomes obstacles in order to increase agility, strength and speed, balance, the ability to short-term stress of most muscle groups and the development of general endurance. As obstacles, you can use barriers (to jump over), a fence (to climb over), a log (to run through), obstacles for climbing; in one of the sections to transfer the load, etc. If the run is carried out in natural conditions, for example, in a forest, ditches, stumps, bumps, logs for jumping over them, branches for pulling up, etc. can be used as obstacles. obstacles between individual small teams.
Ice skating and skiing well develop all muscle groups, have a positive effect on the systems and organs of the body, develop general endurance (speed and strength). Of particular note is cross-country skiing, in which all muscle groups actively work with a rational alternation of tension and relaxation. Skiing has a positive effect on the mental state of the athlete, is an excellent means of active recreation.
Sports and outdoor games are an integral part of training boxers. Games (especially handball, basketball, tennis, hockey, relay races for speed and agility) are in many ways similar to boxing in terms of the nature of actions, speed and endurance (fast movements, stops, turns, active resistance of the opponent). Games develop speed, agility, endurance. Variety of natural movements, in most cases on fresh air, helps to strengthen the nervous system, the motor apparatus, improve metabolism, increase the activity of all organs and systems of the body. Sports and outdoor games also serve a good remedy active rest.
Depending on the intensity of play activity, oxygen consumption by tissues increases sharply (about eight times compared to the state of rest). Big changes occur in the motor apparatus: the muscles are strengthened, their strength and elasticity increase, the joints become more mobile.
Struggle. This type of martial arts is characterized by short-term maximum tension, breath holding, and sometimes long-term efforts. The value of exercises in wrestling lies in the fact that they increase the speed of movement, as well as the strength of the muscles of the belt of the upper limb. Joints are strengthened, movements become elastic. During the fight, positive psychological qualities for a combatant are brought up.
Fighting in a stance is reminiscent of actions in close combat (struggle for stability, for an advantageous position of the arms and head, dives, dodges back and to the sides when the partner tries to grab the neck, etc.). This type of exercise is used in the process of specialized training at the beginning of classes (during the warm-up) or at the end, depending on the focus of the lesson.
Rowing, generally used in transition or early prep for outdoor activities. Well develops the strength and flexibility of the muscles of the upper and lower extremities and torso. By the nature of the movements, it is not similar to boxing movements, so you should not get carried away with it.
Gymnastics without shells, on shells and acrobatics. Exercises aimed mainly at improving the motor abilities of those involved, developing strength, balance, and the ability to stress include exercises on gymnastic equipment, acrobatic floor exercises, and jumps. Exercises for coordination, flexibility, strength, speed and courage are mandatory for boxers in all classes (fig. 48, 49, 50). Gymnastic exercises, for example, are used in the warm-up, as well as in the second half of specialized classes to develop the strength or flexibility of individual muscle groups.
|
|
|
Rice. 48. Gymnastics standing. |
|
|
|
Rice. 49. Gymnastics sitting. |
|
|
|
Rice. 50. Lying gymnastics. |
Block installations or an expander are typical projectiles for developing mouse strength (Fig. 51). Exercises with blocks, rubber or an expander are widely used in many sports. They, like no other, develop strength qualities and increase muscle mass. But you can’t get carried away with them, as they enslave the muscles, movements become constrained. Therefore, after a set of exercises on blocks, with rubber bands or an expander, you should perform speed exercises with large amplitudes without tension (with a rope, imitation of blows to relax muscles, etc.).
|
|
Rice. 51. Exercises with expanders and rubber bands. |
Fencing develops speed, sense of time and distance, accuracy and high coordination; it can find a place in the general system of the boxer's physical training, especially in the transition period.
A ride on the bicycle develops muscles and joints lower extremities, has a beneficial effect on the cardiovascular and respiratory systems, increases gas exchange and metabolism. Riding over rough terrain helps develop endurance.
Swimming different styles for boxers is essential. Smooth movements, rhythmic breathing form the ability to consistently relax and strain, develop the chest, develop freedom of movement. In addition, swimming is of great hygienic and health-improving value, it has a calming effect on the nervous system. It is advisable to practice free swimming after specialized or general training. physical training as a means of restoring the body after heavy loads in all periods.
jumping into the water from a small height, with a parachute, ski jumping develops courage, determination, coordination. These exercises are recommended during the transitional period; they are also outdoor activities.
Weight training(barbell, dumbbells and objects - (Fig. 52, 53) occupy a large place in the physical training of boxers. Practice and scientific research have proven that all kinds of exercises with light weights for individual muscle groups are an effective means of developing strength endurance and speed. These exercises must be combined with exercises for the development of speed without weights (for example, tilts, squats or turns of the body are performed first without weights, then with weights and again without weights). By the number of exercises with weights, they make up a third of the exercises without weights.
Weighted exercises are used in all periods of boxers' training, depending on the tasks of the period and each lesson separately. Exercises with small dumbbells (0.5-2 kg) should be singled out as specially preparatory, contributing to the development of strength and speed endurance in boxers. With dumbbells they conduct a shadow fight, work out actions related to defenses and a number of exercises - in swings, flexion and extension of the upper limbs. After 2-3 minutes of active exercises with dumbbells, you should perform the same exercises without dumbbells for 3-5 minutes. This alternation can be repeated two or three times. As a rule, these exercises are used during morning exercises and at specially allotted time for general physical training in the transitional and even preparatory periods.
Exercises with clubs and gymnastic stick(Fig. 54) can be attributed to the group of exercises with weights; they can be purely swing or percussion. A weighted stick is beaten on an object that somewhat absorbs the blow (for example, on a car tire). Blows are applied from the side, from above and below, holding a stick in one or both hands. The exercise develops the strength and speed of contraction of the muscles involved in striking, i.e., speed-strength qualities.
Throwing a stuffed ball(fig. 55 and 56) is an integral part of a boxer's training. The ball is thrown from different positions (standing, sitting, lying) with one and two hands; the most effective exercises are tossing the ball moving backwards, forwards, to the sides and in a circle. These exercises develop speed-strength qualities (including speed endurance), orientation, the ability to short-term large power stresses and muscle relaxation.
Exercises with tennis balls (Fig. 57) develop speed, accuracy, coordination. They can be performed alone or with a partner (throwing and catching). They are used in all types of classes, most often at the end of a lesson as a distraction.
Exercises from the athletics cycle, such as shot put, grenade throwing, long and high jumps with a run, develop speed, strength of individual muscle groups and speed. These exercises are popular among boxers, are included in the system of general physical training and TRP standards.
After the tournament, the boxer rests from specialized exercises; if it falls on a transitional period, then the best outdoor activities there will be a tourist trip, staying in the middle mountains, walking and climbing accessible mountains.
Physical training exercises are essential in the general training system of boxers and occupy, in total, at least half of its volume. When selecting exercises, it should be borne in mind that the highest performance in one of the physical qualities can be achieved only with a sufficient level of development of the others.
Exercises for boxers with special equipment
An integral part of the training process are exercises with special boxing equipment that develop the necessary physical qualities and improve technical skills (Fig. 59).
|
|
|
Rice. 59. Exercises on shells. |
Jump rope exercises. Long jumps and jumps through the rope strengthen the muscles of the legs, develop coordination, ease of movement. In each workout, especially specialized, exercises with a rope last 5-15 minutes.
Bag exercises develop the skill of holding a fist correctly when striking, rationally using muscle efforts in strikes at different distances, calculating the force of a blow, especially if several blows are delivered quickly. The bag also serves as a good projectile for the development of strength and speed endurance. The desire to inflict as many strong blows as possible in a certain period of time contributes to the development of special endurance. For classes, bags of various shapes are used. The oblong bag with a small diameter is convenient for striking straight and from the side, shorter bags - straight and from below. Most gyms have a universal bag. The bags are movable, on them the boxer improves his skills in striking with forward and backward movement, develops a sense of distance. Usually they start with single blows, then two consecutive ones in different combinations and, finally, a series with separate accented blows. On the bag, which moves in a circle, punches are improved as the boxer moves forward and in a circle. Blows on the bag are applied straight, lateral and from below, long and short (both in the lateral position of the boxer, and in the frontal position).
Pear exercises(bulk and filled with water). By the nature of the exercises used, bulk pears have much in common with bags. Pears with sand and sawdust - heavy and hard; filled with peas - lighter and softer, mobile, with a greater range of motion, stronger single, double and series of blows can be applied to them, develop a sense of distance. A pear filled with water absorbs shock well, is quite heavy and mobile.
Different masses, rigidity of the shells will enable the boxer to vary his actions, find the right distance and develop the accuracy of the blow. On one pear, you can deliver an accented blow in a series more strongly, on the other (with sand), you can speed up the delivery of blows, but not strong ones, etc. Usually, all three types of pears are hung close to each other, and the boxer exercises during the round in blows, moving from one pear to another, achieving perfection in the speed of blows, accuracy in calculating the distance. The boxer strikes punches from all combat positions.
Wall pillow exercises. Used in classes most often with a group of beginner boxers. On this projectile, mainly direct blows are applied. The immobility and flat surface of the projectile makes it easier to calculate the length of the blows. The wall pillow is struck from a place and with a step forward.
Exercises with a pneumatic pear. Pears are standard and somewhat reduced; the latter rebound faster on impact. A clear rhythm of strikes on the platform forces the trainee to maintain the pace of the exercise, strike with a certain force and frequency. The harder the blow is applied, the faster the pear moves. Exercises with a pneumatic bag develop the boxer's ability to accurately and quickly follow one after the other blows, as well as develop a sense of attention and rhythm of movements. Long rhythmic blows on the pear are a good tool for developing speed endurance of the upper limb belt and the ability to relax the muscles at the moment of swing for the next blow.
Training on blows on a pneumatic bag begins with moving the body weight from foot to foot and moving the arm forward to strike and take it back. The correctness of hitting the pear with a fist also depends on this. First you need to learn direct single blows in the rhythm of "one-two-three" (the pear is repelled three times from the platform). It is necessary to hit the pear after it, having pushed off from the back of the platform, has not yet reached the middle. Having mastered this technique, they move on to strikes after each repulsion of the pear from the front and back of the platform. In the same order, they master the technique of exercises and blows from the side. Striking should be done with both left and right hand: you can beat several times with one hand, then alternately with one and the other, etc. Having mastered the exercises in different rhythms, a boxer can practice punches, arbitrarily alternating them in different sequences and changing the pace of movements. Impacts on the pneumatic bag are applied from the frontal position.
Exercises with a ball on rubber (pinchball). Rubber bands are attached to the ball; one of them is attached to the bracket with its free end upwards, the other - at the same distance - to the floor; the ball can vibrate horizontally. Hitting the ball causes it to move back and forth. Direct blows are applied from the side combat position with one hand or alternately (either left or right). The rhythmic movements of the ball force the boxer to maintain the pace, strike with a certain force and frequency. The ball should be hit as if after it when it is moving away and is in the middle of the amplitude or a little further. A sense of distance, accuracy and speed of striking, orientation and coordination develop. The ball can also be used to develop the speed of performing slopes back and to the sides (for example, by hitting the ball, give it a sufficient range of motion, make a slope with the body, and then hit the ball again). You can also apply single blows from the side to the left and right.
The same ball on rubber is strengthened in a horizontal position. On it, strikes from below with the left and right are improved; you can also carry out short direct blows.
Exercises with a small hanging ball (point ball). A tennis ball is suspended from a horizontal platform (or on a bracket near the wall) at head level and single hits are applied to it - straight, from the side and from below. You need to hit the heads of the metacarpal bones of the index and middle fingers. Exercises on this projectile help to develop the accuracy of hitting.
Exercises with boxing paws(Fig. 60). With the help of boxing lal, they improve blows, develop speed of reaction, accuracy and orientation. Paws are used at all stages of training a boxer. The trainer holding the paws substitutes them for strikes at different distances: at the far side - for straight lines, at the middle and near side - for strikes from the side and from below. At the same time, it is important to monitor the correct execution of strikes, the transfer of body weight from foot to foot, the movement of the center of gravity and the accuracy of the blow. Pre-installed paws make it possible to improve the application of several direct blows in a certain combination with lateral ones (lateral ones - blows from below, etc.). Combinations are perfected to automatism with emphasis on some strike. The trainer may offer students to perform several combinations in a certain sequence.
Keeping the paws and moving around the ring, the trainer changes the distance, which causes the student to either advance or move back, to the sides and in a circle, thus calculating the distance for striking.
To develop a reaction, the trainer suddenly changes the position of the paws, for example, exposes the paw for a direct or side kick or from below (left or right hand), for two and three kicks, etc.
The trainer can put on large combat gloves and put them in place of paws; in this case, the student is offered to solve not only technical, but also some tactical problems, with light blows to show open places during attacks and counterattacks. For example, the trainer gets into a fighting position and delivers a direct blow with the left to the head, the boxer must lean to the right and deliver a counterpunch with the left to the body, i.e., into the glove substituted by the trainer in the region of the celiac (solar) plexus; when the coach inflicts a side blow to the head with the left, the boxer dives and responds with a right side kick to the head, i.e., into the trainer’s substituted right glove, etc.
In exercises with paws, you can create an environment that is typical for many combat episodes.
However, training on the feet can also have a detrimental effect if the trainer does not know how to use them skillfully enough; for example, puts his paws away from the affected places or towards the blow, violating the distance that the boxer expects, and this disorientates the student. You should not get carried away with exercises on the paws and replace them with combat exercises with a partner in gloves.
General physical training exercises, exercises of special orientation and on special equipment for the development of the necessary physical qualities are the basis for the successful improvement of sportsmanship
Boxing - a complex and courageous sport is gaining more and more recognition not only as an effective means of versatile physical development
DocumentI. Ivanova, P. Nikiforova, A. Bulycheva, M. Romanenko, V. Stepanova, N. Koroleva, S. Shcherbakova, ... confirmed theoretically cues data about... Ed. Academy of Sciences of the USSR, 1958. Gradopolov K.V. Boxing. FiS, 1951. Gradopolov K-V. Boxing. FiS, 1961. Denisov B.S. Boxing ...
"Kabr-m and printed and tyder" (2)
DocumentNewspaper. Founder: Kazikhanova G. Ed. since 1990 Ch. editor... : [Oh dir. youthful bib- ki L. Zhabelova]. - Balkar. Gromova... Dyshekova V.S., Zhamborova S.S., Romanenko N.T.: Decree of the President of the KBR // ... and weak: [About the trainer in boxing S. Zhaboev]. - Balkar. ...
- Document
Organization and testing Ya.I. Romanenko, Shumilin, K.E. Klimantsov, T.P. ... installed on aircraft). Publish
In which there will be different useful content. Training, nutrition and all sorts of interesting things about nutrition, recipes and all the most suitable information will be on the channel Subscribe!
Important update!
The Calorie Calculator is now only available to BC members (or former members). If you need to calculate your rate, write in the comments:
Your Gender, Height (cm), Weight (kg), Age and what week you are exercising.
A lot of people want to participate in the cutting frenzy, but they either feel sorry for spending the money, or they simply don't have it, or they are afraid that they will be eliminated on the first mission to take off, which takes place every Saturday.
But despite all this, many of them still train at home. And often it is according to the program of frantic drying. Finding these tasks is not difficult, as people themselves post them on the network. I decided to collect such tasks on this page so that you can choose any you like and try to do it.
Circuit training - performed from the first task to the last without rest, then rest (which is indicated in the task). Then again it is performed from the first task to the last and again rest. This is called circuit training. The number of laps is always indicated in the task.
1 week, day 1.
The circuit training that is given for the entire first week of frenzied drying is called "Die, but do it."
Also in the first week, a special task is given for each day. It stretches throughout the day. I would advise you to try to do the maximum possible number of repetitions for 1 approach, because. the result will be better. That is, I advise you to do not 20 gorizhops at a time, but 50, and even better 100. Gorizhops are squats. And they must be performed with the right technique, otherwise your knees will not be sweet.
1 week, day 2.
Do the "Die But Do" workout. The special task for this day is 300 sisepols. Sisepols are push-ups.
1 week, day 3.
Do the "Die But Do" workout. Special tasks for this day are 600 bugs. Bubble shakers are jumping lunges. Technique for performing bulkotryasov.
1 week, day 4.
Do the "Die But Do" workout. Special task for this day 300 rabid zozhnikov. Crazy people are burpees (burpees). Burpee technique. I advise you to do them all, since this exercise is very effective, all muscles work and it is in all missions.
1 week, day 5.
Do the "Die But Do" workout. The special task for this day is 1000 climbers. Rock climbing technique.
1 week, day 6.
This is the first Saturday and the first mission to take off. In seasons 7 and 8, it was a burpee in 90 seconds (one and a half minutes). Personally, I jumped 22 burpees first time, and 23 second time. And I got through the second week.
1 week, day 7.
Everyone is waiting for this day, because on this day I cheated. Cheat meal is when you can eat a "harmful" dish for 1 meal. It can be anything: ice cream, a cake, an apple, a banana, sushi, or something else that you have wanted to eat all week.
If the first month of our recruitment training program muscle mass was devoted to work on increasing muscle strength, then the second month (5-8 weeks) will be devoted to the cycle for hypertrophy - training to increase the volume and mass of muscles.
In turn, the basis of the hypertrophy training program will be the classic bodybuilding split divided into two different workouts, which will allow you to train the muscle group twice a week, thus accelerating its growth processes.
What is a split?
Split (from English. split- divide into parts) names the method of separation training program into parts, each of which is performed on a separate day. The most common is a triple split (Mon: chest, Wed: back, Fri: legs) or double (upper and lower body).
The main advantage of this training is that the muscle group gets more time to recover (in a triple split, it is worked out only once a week), and with sufficient nutrition, this gives more fast growth muscles.
Why these particular workouts?
In a situation where you use serious working weights, it is quite difficult to a complete workout whole body in the allotted 45-60 minutes. It is in this case that a split with separation is required, and not the study of the main large muscles in one session.
It is important to make a reservation: in most of the past materials, FitSeven did not recommend split training with the division of muscle groups into different days only with the caveat that this approach does not work for beginners. On professionals, the split works quite well.
2 day split
In the material, we mentioned that for the consciousness of a harmoniously developed and symmetrical body, it is important to pay equal attention to the development of the posterior and anterior biomechanical chains of the muscles. Skews are fraught with violations of the figure.
In this week's training program, we will use this approach, dividing the workouts into a press workout (“pull”) and a push workout (“push”). Each of them uses its own type of movement, thus optimizing the final result.
Training program: 5 week
The total number of working approaches should not exceed 20-22, total time training - no more than one hour. Remember to do a general warm-up before your workout and one or two warm-up sets on each exercise before working.
Press Workout ("Pull") - Mon, Thu
- - 3 x 8-10
- - 3 x 8-10
- Deadlift on straight legs - 3 x 8-10
- Lying leg curls in the simulator - 3 x 8-10
- Lifting the biceps in the simulator - 3 x 8-10
Push Workout - Tue, Fri
- - 3 x 8-10
- Leg press in the simulator - 3 x 8-10
- - 3 x 8-10
- Dumbbell bench press incline bench- 3 x 8-10
- - 3x8-10
- thrust vertical block for triceps - 2x10-12
How many times a week?
The ideal would be to do four workouts per week (each workout is done twice). At the same time, in the first half of the week, training is performed with a large weight and a low number of repetitions, in the second - with a smaller weight and high repetitions.
This approach both creates a stimulus and stress for muscle hypertrophy, and does not overload the central nervous system giving her more time to recover. This is especially true for those who have never trained on such sleep programs before.
Press workouts
Remember that the muscles of the abdomen and core are involved during other exercises, such as squats, bench presses, barbell rows, and so on. If you don't feel like your abs are working in squats, then you're squatting incorrectly.
Among other things, work on the press is energy-consuming - its implementation can adversely affect the recovery and growth of other muscles. Based on these two factors, we do not recommend training the abs separately during the muscle gain cycle.
***
The second month of our muscle mass training program is based on the double split method - dividing muscle groups according to the push / pull principle and working each of these groups twice a week.
Today we offer you a strong and interesting exercise for the buttocks and thighs, consisting of several positions. It will add variety both to the sports complex of those who work out at home, and to the program of fitness instructors.
The main thing is to understand the technique, and only then enjoy the performance (in a certain sense). The exercise is not easy - it requires balance, muscle strength, and the ability to concentrate.
Beginning of the lesson
If you plan to do these exercises separately from the general sports complex, necessary . As a warm-up: jumping rope 20-50 times - two sets, inclinations in different sides, stretching the muscles of the legs and buttocks in lunges.
Exercise
Initial position: we stand on one leg, the other lies on the supporting leg above the knee, hands help to maintain balance - it is better if they are extended forward.
Position 1. Shallow squats from the described starting position. 10 to 16 squats.
We change initial position. The leg that was resting is gently straightened back, while trying not to touch the floor. We go down on straight arms and take the position of the bar on straight arms and one supporting leg.
Position 2. We work with the foot that remained in weight above the floor. We bend it with a knee to the stomach.
Then slowly but surely we straighten it just above the parallel of the floor. Then lower the straight leg to the floor and lift it back to the starting position. Thus alternate two movements up to 16 times.
Now let's finish the exercise. We put the working foot on the floor, move our hands closer to the legs, remain in a standing position, leaning down to stretch the muscles. Now you can straighten up and start the exercise with the other leg.
If you decide to do several sets, then include an aerobic segment in the session between sets, this will greatly increase the effectiveness of the session.
After everything is done -
