[B].[I]. Neck “[Pauerlifting]” Classification and the terminology of the exercises, used in [pauerliftinge] Terminology in [pauerliftinge] Technology of the fulfillment of the competing exercises Technology of the fulfillment of the squatting Technology of the fulfillment of press lying on the bench Technology of the fulfillment of thrust by the camp C[istema] of the organs of support and motion of the man Auxiliary exercises of the squatting Auxiliary exercises of the press Auxiliary exercises of thrust by the camp To beginning [pauerlifteram] (group of novices) Procedure of the planning Exemplary 6 TI weekly plan for training Exemplary monthly plan for training To athletes dischargers Procedure of the planning Exemplary monthly plan in the preparatory period Exemplary monthly plan for training in the competing period To athletes to candidates into the master of sport and to the masters of the sport Procedure of the planning Exemplary monthly plan for training in the preparatory period Plan for training in the preparatory period Exemplary monthly plan for training in the competing period To athletes of the highest sport craftsmanship Procedure of the planning Procedure of training at the press lying Plan for trainings of the champion of the peace of 1999 By Irina [Abramov] in the preparatory period in the competing period Plan for trainings of the champion of peace 1997 and 1998 [g].[g]. Sergey Moore in 1 competing period in 2 competing periods in the preparatory period Plan for trainings of the champion of peace 1998 and 1999 [g].[g]. Maxim [Podtynnogo] in the competing period in the preparatory period
CLASSIFICATION AND THE TERMINOLOGY OF THE EXERCISES USED IN [PAUERLIFTINGE] Historical information. The classification of physical exercises interests specialists long ago. So g. [Natalov] (1964, 1968) studying this problem in the gnosiological plan (from the position of the theory of knowledge) it proposed to rank exercises according to three signs: according to the method of sport exercise, on the purpose and according to the nature of motion. As a result the studies of the problem of the classification of physical exercises in the region of physical training and sport were outlined some general signs, which compose the basis of the classification of the physical exercises:
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1. For the purpose of the development of the physical qualities: force, rapidity, endurance, adroitness and other (n. [Ozolin], 1949; V. [Dyachkov], 1950, 1955, 1967; V. Blacksmiths, 1975 and other). 2. Calculation of the form of physical motion along the system of proximity to the competing exercise (v. [Farfel], 1969; V. Blacksmiths, 1975). 3. Action on the engine components; shoulder girdle and hand, leg, body, total action (L, [ivanova], [Yu]. [Parshigin], 1973). 4. Classification of exercises in the intensity of loads (on the energy expenditures n. [Saksonov], 1969; M. [Godik], 1978). Classification according to the relative power of work (it is actual only for the physical exercises of cyclic nature v. [Farfel], 1949). * Is undertaken attempt (a. [Chernyak], M. [Gisin], 1977; A. [Chernyak], s. [Kachaev], 1978) the classification of physical exercises for the purpose of the analysis of training loads on THE COMPUTER(S). The authors came to the conclusion that THE COMPUTER can emerge as of auxiliary mechanism with control of training process. The specialists of heavy athletics have long since developed this theme. It made the attempt to systematize exercises n. by one of the first. I. [Luchkin] in its textbook for the institutes of physical culture “heavy athletics " published in 1956. Further there was no not one teaching aid on the heavy athletics, in which did not publish the materials on the systematics, the classification and [terminalogii] of the heavy athletics: A. I. [Falomeev], 1962, 1981; M. P. [Mikhaylyuk], 1965; A. K. [Samusevich], 1967; A. N. Vorobyev, 1967, 1972, 1981,1988; A. S. Medvedev, 1981, 1985, 1986. N. P. [Laputin] in its book “special exercises of heavy athlete " in 1973 [sistemateziroval] analyzed special and auxiliary exercises used in the heavy athletics. In spite of the large flow of systematic literature on [pauerliftingu], foreign and domestic authors, I could not find not one periodical article or chapter of the book of the dedicated classification and terminology of the exercises of those used in [pauerliftinge]. With exception of the article of the doctor of pedagogical sciences a. S. Medvedev and graduate student I. [Yakubenko]: “[Klasifikatsiya] of the exercises, used in the training process in the power triple competition " in the journal “Olympus” of №2 of 1997 . /12/ In this article the authors first made the attempt to classify the exercises, used in the training process in [pauerliftinge] and proposed the diagram of the ranking of the basic and additional exercises of power triple competition. /12/
* with the account of this division was drawn the material of the doctor of pedagogical sciences, the professor a. S. Medvedev according to the book “the bases of sport technology, planning and the construction of training the heavy athletes of the highest sport discharges ", M. 1981 g.
Principles of the classification of physical exercises. Word “classification” originates from the Latin word of classis discharge and of facere to make. Distribution system of any uniform objects or concepts on the classes, divisions and T. p. according to the specific general signs or the properties. /7/ Word “classification” has two values. One of them this distribution of any concepts (objects, objects, phenomena, actions and others) on the separate categories. Second indicates the system of the co ordination of these concepts, isolated in the category (divisions, discharges, group T. p.), and comprised on the basis of the calculation of the common signs available to them and regular connections between them, i.e., their clearly showing specific hierarchy. The classified categories are located (they systematize) in such order, what objects, objects, phenomena, actions, methods are allotted at first into the more extensive groups (classes) on the basis of the general signs, inherent to all, including located below, coordinative categories, and then into the smaller, also more coordinative groups, taking into account already their particular signs. With the composition of categories are considered one general sign, inherent in the classes of objects, but which has important, frequently [osnovopologayushchee], [zachenie] in the sport. This system of the coordination of the chosen categories is usually represented in the form diagram (classification) and is used as the visual means of the establishment of the connections between the classified concepts. /22/ That proposed by the doctor of pedagogical sciences, by professor a. can serve as an example of the scientifically substantiated distribution on the separate uniform and coordinative categories in the
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connection with the application of basic principles of systematization. S. By Medvedev “the ranking of basic and additional [tyazheloatleticheskikh] exercises ". /11/
Basic and additional exercises. By classification of physical exercises is understood the specific system of their distribution on the groups and the subgroups depending on the existing signs. Three groups of physical exercises for all forms of the sport are distinguished according to the theory of physical training: 1. 1 competing, 2. it is 2nd special preparatory, 3. 3 [obshchepodgotovitelnye]. [K] to the competing exercises in [pauerliftinge] relate the exercises, entering the program of competitions in [pauerliftingu] and used in the training process:
·
the squatting with the rod on the spin,
·
the press lying on horizontal to bench,
·
the thrust camp;
the Special preparatory exercises in [pauerliftinge] this of the exercises, directed toward the study and the improvement both the separate elements competing of exercises technique and for the development of the special physical qualities of athlete (force, rapidities, endurance, flexibility , etc):
·
moving the exercise for squattings,
·
moving [zhimovye] exercise,
·
moving tractive exercise;
One should emphasize that exercise only in that case it is justifiable to consider special preparatory, if he has something substantially general with the selected competing exercise. /9/ Depending on the preferred directivity of their [spetsialno][pogotovitelnykh] exercises they subdivide on moving, that facilitate in essence the mastery of form, technology of motions, and on developing, directed by main toward the development of physical qualities (force, rapidity, endurance , etc). The developing exercises in majority their exert local influence. /9/ [Obshchepodgotovitelnye] exercises in [pauerliftinge] are used both for raising the level of general physical preparedness [pauerliftera] and for the action on the development of the separate muscular groups of body. The [obshchepodgotovitelnym] exercises include the exercises: with the rod, the weights, the dumbbells, the shock absorbers, on the trainers, acrobatic and gymnastic exercises, and also floating and the sport games, which facilitate the manysided physical development of athlete. Since the exercises of this group in the technical parameters considerably differ from the technology of the performance of competing exercises and are carried out comparatively with the low weights they they serve as the additional means of training athlete. Therefore the load, carried out by athlete in the exercises of the first and second group, we consider it basic, and the load of the third group additional. Consequently, considered and analyzed them must be separately.
Table 5
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Classification of the exercises of those utilized in [pauerliftinge]
Distribution of basic and additional exercises in [pauerliftinge]. Exercises of basic load. Exercises for the squattings.
·
Group 1 1. Squatting is competing with the rod on the spin.
·
Group 2 2. Squatting with the rod on the spin with one stoppage. 3. Squatting with the rod on the spin to the bench. 4. Slow squatting with the rod on the spin and slow getting up. 5. Slow squatting with the rod on the spin + rapid getting up. 6. Squatting with the rod on the breast. 7. Squatting with the rod on the breast to the bench. 8. Squattings with the rod on the breast, with the wide setting of feet.
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9. Squatting with the rod on the spin, with one, two stoppages. [Zhimovye] exercises.
·
Group 3 9. Press lying competing (gallant of 7081[sm].)
·
Group 4 10. Press lying, gallant is wide (82 90[sm].). 11. Press lying, gallant is average (5060[sm].). 12. Press lying, gallant is narrow (3040[sm].). 13. Press lying without “the bridge” (sagging in the back). 14. Press lying at the slow rate. 15. Press lying with the pause (35[sek].). 16. Press lying, gallant is reverse. 17. Press lying with the slow lowering rod to the breast and by rapid squeezing.
Tractive exercises.
·
Group 5 18. Thrust is camp competing (classical).
·
Group 6 19. Thrust costing on the support, support with the height of 810[sm]. 20. Thrust to the elbows initial position ( subsequently of [i].[p].) from the platform, rises heading to the level of elbows. 21. Thrust to the elbows with the stoppage i. p. from the platform, rises heading to the level of elbows, the stoppage of 25 seconds. 22. Thrust from skirtings, i. p. heading is located below elbows. 23. Thrust from skirtings, i. p. heading is located on the level of elbows. 24. Thrust from skirtings, i. p. heading is located above elbows. 25. Thrust from the platform, with two stoppages (lower than the elbows and higher than the elbows). 26. Thrust from the platform, with the slow lowering to the platform. 27. Thrust from the platform + thrust from the hanging. 28. Thrust from “the edge” heading is located on the skirting. 29. Thrust to the elbows + thrust is competing.
Exercises for the squattings.
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·
Group 7 30. Squatting in “the scissors” with the rod on the arms. 31. Squatting in “the scissors” with the rod on the breast. 32. Squatting in “the scissors”, rod is located between legs in the straight hands. 33. Squatting with rod on the spin, i. p. feet heel together noses edges apart. 34. Squatting with the rod on the spin in the inferior regime, with the maximum weight (110 120% of the personal record), athlete slowly squats, he arises with the aid of assistants. 35. Squatting into “the depth”, burdening (weight, disks and others) in the hands or on the belt. 36. Squatting with the rod on the spin in the power “frame” from dead center. 37. Squattings with the chains 38. Crouches with the rod on the spin. 39. Squatting in [gakkmashine] rod is fixed in the guiding counters, load lies down on the arms of athlete, squatting at angle. 40. Press by feet i. p. rod is fixed in the guiding counters, athlete lies on the spin, the press of rod by feet lying. 41. Straightening thigh sitting in the trainer. 42. Flexure of thigh, lying on the stomach at the trainer. 43. Leaps upward N. to [pl]. i. p. foot on the width of basin, rod on the arms, leaps upward. 44. Leaps into the depth jumping off downward with the subsequent repulsion upward. 45. Lift to the noses edges costing with the rod on the arms. 46. Lift to the noses edges sitting with the rod on the thighs.
[Zhimovye] exercises.
·
Group 8 47. Press of rod lying on the [naklonoy] bench into the top by head. 48. Press of rod lying on the low [naklonoy] bench into the bottom by head. 49. Press sitting on the [naklonoy] bench at the angle of 3045 degrees. 50. The press of rod from the breast costing, gallant is shock. 51. Press costing because of the head, by wide gallant, [i].[p]. rod on the arms after the head 52. Press lying with the chains. 53. Final pressures lying. 54. Press sitting from the breast i. p. it is grey on bench, rod lies to the breast, the press from the breast.
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55. Press sitting because of the head i. p. it is grey on bench, rod lies on the arms, press because of the head. 56. [Shvung] of [zhimovoy] from the breast. 57. Press of dumbbells (weights) alternately, costing. 58. Press of dumbbells (weights) alternately, sitting. 59. Press of dumbbells (weights) simultaneously, [i].[p]. lying on the bench. 60. [Frantsuzkiy] press 61. Breeding dumbbells lying on the horizontal bench 62. Breeding dumbbells on the inclined bench, upward by head. 63. Breeding dumbbells on the inclined bench, downward by head. 64. Squeezings from the floor with the burdening on the spin with the inclination forward. 65. Squeezings on the bars with the burdening on the belt (on the feet). 66. Squeezing in the support from behind with the burdening on the thighs. 67. Exercise for the development of triceps costing, sitting (with the rod, by dumbbells, on the trainers). 68. Exercise for the development of biceps costing, sitting (with the rod, by dumbbells, on the trainers). 69. Exercise for the development of deltoid muscles, costing, sitting (with the rod, with the dumbbells, on the trainers). 70. Exercise for the development of the widest muscles, costing, sitting (with the rod, by dumbbells, on the trainers). Tractive exercises.
·
Group 9 72. Thrust from the straight feet, gallant is [ryvkovyy] (wide to 80 cm.). 73. Thrust with the chains 74. Thrust sitting in the trainer “rowing”.
Exercises for the muscles of back.
·
Group 10 74. Inclinations with the rod on the arms, costing on the feet bent in the elbows. 75. Inclinations with the rod on the arms costing on the straight feet. 76. Inclinations with the rod on the arms sitting on the bench (chair). 77. Inclinations on “the goat” with the rod after the head i. p. lying by thighs on “the goat”, soles are fixed in the gymnastic wall, inclinations with the burdening (heading, rod, disk and other) after the head.
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78. Inclinations on “the goat” with the burdening in the straight hands i. p. the same (see [upr].29), inclinations with the burdening in the straight hands. 79. Inclinations costing on the skirtings, [i].[p]. leg on the width of arms, burdening (weight, disks and other) in the straight hands, inclinations forward. Exercises for the muscles of stomach.
·
Group 11 80. Press on “the goat” i. p. sitting on “the goat”, soles are fixed in the gymnastic wall, inclinations back, with the burdening on the breast or to the head. 81. Press on the inclined board downward by head, at different angle.
TERMINOLOGY IN [PAUERLIFTINGE]
Terminology totality (system) of the terms, used in what or to the sphere of activity, including in the sport. Terminology in [pauerliftinge] these are specific names or the phrases , accepted for the designation of one or other concept or another or exercise. The appearance of teaching aids, recommendations, periodical articles employing procedure and instructions the competing exercises technique of [pauerliftinga] of the foreign and domestic authors, sharply raises the question about the need of developing united scientifically substantiated [terminalogii] in [pauerliftinge]. Frequently several terms determine one and also concept. Different designation in systematic materials of some and the same means of physical development prevents the reader from understanding the content of the published works. In the connection with the fact that in the training process of [pauerliftinga] are used the exercises from [bodibildinga] and heavy athletics, then is not amazing that in the terminology of [pauerliftinga] there are many words from these forms of sport. The large contribution to “the terminology of [pauerliftinga] and [bodibildinga] " introduced the member of the international association of the sport sciences of Leonid Alekseyevich [Ostapenko]. It by the first of the domestic specialists, who made scientific designations to exercises that used in the training and competing processes in [pauerliftinge]. Me it is desirable to express Leonid Alekseyevich large appreciation for permission to use his systematic developments in the region of [pauerliftinga] and [bodibildinga].
A Absolute intensity the [srednetrenirovochnyy] weight of rod in the kilograms. Absolute force the force, appeared by man in what either exercise without taking into account the weight of muscles or entire body. Absolute champion on all championships, conducted by ipf, the reward of absolute champion is entrusted to athlete, who showed the best result according to the formula of Wilkes (ratio of maximum result in the sum triple competition to the dead weight of athlete). It must be determined only from the number of conquerors in the weight categories. /16/ Adaptation the regular ability of the living beings to be adapted to the varied conditions of existence, to different stimuli. /5/ Motion amplitude the spread of the motion of extremity or body of athlete with the fulfillment of training or competing exercise. Amplitude shortened (partial) the fulfillment of exercises in the shortened motion amplitude (only in the specific section), in [pauerliftinge] is used for overcoming “dead center” in one or other competing motion or another. (15) [Antogonisty] muscles, which according to their function act to the side, opposite to another group of muscles. For example, the muscle flexors of arm are [antogonistami] of the extensors of arm. /8/ Assistants (insuring) they answer for increase or reduction of the weight of rod, the adjustment of that required for squatting and press of the height of counters, cleaning heading or platform on the indication of elder judge and they constantly ensure a good state of platform and the maintenance of order. In the time
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of conducting competitions on the platform must be located not more than five and not less than two assistants. /23/
B Base the totality of base ([multisustavnykh]) exercises for the large groups of muscles, from development of which in [bodibildinge] depend the proportions and symmetry, and in [pvuerliftinge] result in the competing motions. To b. They relate presses costing, lying, sitting at angle, squatting with the rod and presses by feet on the trainer, thrust in the inclination and costing, squeezing on the bars with the burdening , etc exercise. /15/ “Baranka”. On the competitions in [pauerliftingu] the departure of athlete from the fight in view of [nezacheta] to it all realized attempts in the concrete competing exercise (“zero” result hence “baranka”) /16/ Biceps of the thigh in [bodibildinge] and [pauerliftinge] totality of muscles, which are located on the rear surface of femoral bone ( the biceps of thigh, semitendinous muscle and semimembranous muscle). /15/
In Variability one of the most important principles of the construction of training process. The variability of exercises , volume , intensity is distinguished. It is the basis of the stable progress in [pauerliftinge]. “To return” (“[ripleys]”) the verbal command of elder judge, accompanied by the motion of hand back about the return of rod to the counters, supplied to a participant in the competitions to that carried out squatting or the press of rod lying, command will be given for purposes of safety, if on the expiration of five seconds after the removal of rod from the counters it could not accept correct launching site for the beginning of exercise. /23/ Weighing the weighing of participants in the competitions must is conducted not earlier than two hours prior to the beginning of competitions in the appropriate weight category (categories). Weighing continues oneandahalf hours. Weight categories the method of distributing the athletes to the groups, in the correspondence with the weight of body, for conducting of sport competitions and registering the records. Weight categories (category of dead weight) /23/ Men:
52,0 kgf category to 52,00 kgf 56,0 kgf
“ from 52,01
to
56,00 kgf
60,0 kgf
“ from 56,01
to
60,00 kgf
67,5 kgf
“ from 60,01
to
67,50 kgf
75,0 kgf
“ from 67,51
to
75,00 kgf
82,5 kgf
“ from 75,01
to
82,50 kgf
90,0 kgf
“ from 82,51
to
90,00 kgf
100,0 kgf
“ from 90,01
to
100,00 kgf
110,0 kgf
“ from 100,01 to
110,00 kgf
125,0 kgf
“ from 110,01 to
125,00 kgf
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“ from 125,01
and it is above without the limitation.
48,0 kgf
" from 44,01
to
48,00 kgf
52,0 kgf
" from 48,01
to
52,00 kgf
56,0 kgf
" from 52,01
to
56,00 kgf
60,0 kgf
" from 56,01
to
60,00 kgf
67,5 kgf
" from 60,01
to
67,50 kgf
75,0 kgf
" from 67,51
to
75,00 kgf
82,5 kgf
" from 75,01
to
82,50 kgf
90,0 kgf
" from 82,51
to
90,00 kgf
+ 90,0 kgf
" from 90,01
and it is above without the limitation.
+ 125,0 kgf Women:
44,0 kgf category to 44,00 kgf
The age categories – Men
adult:
from 14 years it is older (without the limitations in the weight categories).
the youth:
from 14 of up to 18 years inclusively.
[yuniory]:
from 14 of up to 23 years inclusively.
the veterans: inclusively 1 I am age class from 40 of up to 49 years. inclusively 2 I am age class from 50 of up to 59 years. from 60 years is older 3 I age class. Women adult:
from 14 years it is older (without the limitations in the weight categories).
the girl:
from 14 years of up to 18 years inclusively.
[yuniory]:
from 14 years of up to 23 years inclusively.
the veterans: from 40 years of up to 49 years 1st age class. it is older from 50 years. /23/ Explosive regime the method of fulfilling the exercises, where on the [preodolevayushchey] phase of motion athlete works with a maximally possible speed. Explosive force the ability of organism to manifest the significant of force in the very short interval of time. /20/ Endurance from a physiological point of view it is characterized as capability for the prolonged fulfillment of work at the required intensity level as the ability to fight with the tiredness. /14/
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“Downward” (“Down”) the verbal command of elder judge, supplied to a participant in the competition, who carried out camp thrust, and accompanied by the motion of hand downward. Signal will not be given until rod is be retained in the fixed position and athlete is be located in the indisputably final position. /23/ “Time” (time) the sound signal of the controller of time, declares if athlete in the course of one minute after call to the platform it did not begin to carry out exercise. /23/ Highest sport uniforms the state of the highest trained state, which makes possible for athlete successfully to participate in the most critical competitions.
G [Gakk][prised] the exercise for the feet, author of which was famous Russian athlete Georg [Gakkenshmidt]. Athlete squats, holding weight (subsequently with the rod) by two hands after the basin. /16/ Flexibility the ability of athlete to freely and rapidly carry out motions with the large amplitude and the high efficiency. Hyperextension straightening back or feet. Boundaries of the weight category the caused by the rules of competitions for each weight category, upper and lower limits of the mass of the body of boxers, champions, heavy athletes, [bodibilderov] and [pauerlifterov]. /16/ Heading of the rod iron core with the bushings for the installation of the disks of rod. /4/ Heading is competing it must be straight line, have a good incision or a thread and to correspond to the following requirements: 1. Its overall length must not exceed 2,2 m. 2. The distance between the bushings must not exceed 1,32 or to be less than 1,31 m. 3. The diameter of heading must not exceed 29 or to be less than 28 mm. 4. The weight of heading with the locks must be equal to 25 kg. 5. The diameter of bushing must not be more than 52 or less than 50 mm. 6. In the circle of heading must be made two marks a machine method or a tape, the distance between the marks 81 cm. /23/
D Propellers are direct muscles, whose work moves body or extremities: they make the greatest contribution to the power effort in the concrete motion. /17/ Propellers are auxiliary muscles, whose work contributes to the displacement of body or extremity; they work in one direction with the direct propellers, being according to the relation to them synergists. /17/ Disk dumbbell. Detachable [tselnometalicheskiy], [metalicheskiy] or plastic filled disk, used for changing the weight of dumbbell; it [igotovlyaetsya] wholly from the metal or it is covered with rubber (completely or only by rubber rim). It can be flames for adding the weight with the aid of the sand, lead fraction or metal shaving (this version in the present time it is rarity). /22/ Disks the discoidal [raznovesnye] burdenings, installed on the heading of rod for the collection of the necessary weight. /4/ The disks of rod are competing they must satisfy the following requirements: 1. All disks, used on the competitions, must weigh in limits of 0,25% from the weight indicated. 2. The diameter of the opening of disk must not be more than 53 and it is less than 52 mm. 3. Disks must consist of this collection: 1,25[kg]; 2,5; 5; 10; 15; 20; 25 and 50[kg]. /23/ Dynamic ([miometricheskiy]) method the dynamic work, with which occur changes in the length of muscles without a change in their tone. Priority belongs to this method.
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Final pressure rectification of one or both hands, which follows after the slowing of movement of rod or its stoppage.
Zh Press lying. 1. Competing exercise in [pauerliftinge]. It is carried out from the position lying on the horizontal bench, rod in the rectified hands, upon command of elder judge descends to the breast and after the visible pause athlete it squeezes out rod upward to the straight hands. 2. Specially preparatory exercise in the heavy athletics, [bodibildinge] and [pauerliftinge]. It can be performed on the horizontal bench, the inclined bench by head to the upward and [obratnonaklonnoy] bench by head downward, with the rod or the dumbbells. [Zhimovye] exercises special exercises for study and improving of press technique lying and development of the physical qualities of athlete. Juggling tossing ejection and the catching of the revolving weight. /4/
Z Lock special clamp (spring, screw, [khrapovichkovyy], friction) for the fastening of disks on the heading of rod (dumbbell). /16/ Locks are competing they must be used always on the competitions, must weigh 2,5 kgf each. Seizure the method of grasp by the brushes of the heading of rod. /2, 3,4,5/
·
Z. on top the seizure heading, with which palms are inverted back. /2, 3,4,5/
·
Z. from below the seizure heading, with which palms are inverted forward. /2, 3,4,5/
·
Z. simple the seizure heading, with which four the finger they are located [s] one the side the heading of rod, and large finger [s] another; /2, 3,4,5/
·
Z. onesided seizure, with which everything the fingers they are superimposed to the heading [s] one side; /2, 3,4,5,13/
·
Z. in “the lock” the seizure heading, with which large finger is superimposed to the heading, A indicating and average the fingers they cover it on top. /2, 3,4,5,13/
·
Z. manysided the seizure heading, with which the palm they are inverted in different side /2, 3,4,5/, it adapts with the fulfillment camp thrusts for the warning “unscrewing” projectile from brushes.
And Ipf the international federation of [pauerliftinga]. Initial position the position of the athlete, from whom begins the fulfillment of exercise. /13/ Isometric (static) method with which changes the tone of muscles, but their length does not change. Intensity of the training load the value of the average weight, [podnimaego] in the exercise, for the training, week, month, the year, which is located by the way of dividing the volume of load in the kilograms on [KPSH]. /11/
[K] Contact contact by the elbow of thighs during the squatting, contact by the projectile (rod) of counters in the time of squatting or press lying.
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Classical exercises the exercises, included in the program of competitions in [pauerliftingu]: squatting (with the rod on the spin), press lying (on the horizontal bench) and thrust camp (from the platform). Classical [troeborie] the competing complex, which consists of the classical exercises. The end position the position, with which concludes the carried out exercise. /13/ Coefficient of the intensity of load (Ci) the ratio of the average weight of rod to the result, shown in classical [troeborii] ([dvoeborii]). /3,4,5/ [KPSH] the number of lifts of rod. Cross the retention of projectiles (weights, dumbbells and others) by [vytyanutumi] to the sides by hands. /2,4/ Circular training the basic method of the development of power endurance. Training program consists of the majority of the cases of 812 exercises, whose sequence is determined in such a way that each subsequent exercise would load not those muscles, which experienced load in the previous exercise.
L Lockout the rectification of hands with the projectile on the counters, includes only quite last phase of the press 10 of 12 centimeters of the trajectory of rod.
M Macrocycle the structure of large training cycles of the type of semiannual, annual and longstanding. /9/ Light training weight the weight of rod to 70% of the maximum result of data in this exercise. Maximum training weight the weight of rod, which exceeds 90% of the maximum result. /3/ [Mezotsikl] the structure of the average cycles of training, which include the relatively final series of the microcycles (they usually have in the form monthly cycle.) /9/ Microcycle the structure of separate training occupation and minor cycles, which consist of several occupations (weekly cycle). /9/ Method of the repeated efforts it consists in the repeated raising of the burdening, whose weight gradually increases with an increase in the force of muscles. Method of the progressive increasing resistance is determined the weight, which athlete can raise on 10 [PM] (repeated maximum). Training consists of three approaches with 10 slow repetitions of each. In first approach 50%, in second 75% and in third 100% (from 10 [PM]) (de [Lorm]) Method of the shortterm maximum stresses with this method is required the rapid manifestation of absolute force, it is differed from the method of the progressively [vozrostayushchego] resistance in the advantageous use of weight in limits of 8595% from the maximum. /1/ Method of the pyramid a gain in weight and the decrease of the number of repetitions with each approach. Good system for an increase in the volume and force. Method of the regression opposition “to the method of pyramid ", athlete begins the first approach from the largest weight, and then reducing weight, increases the number of repetitions in each approach. Method of the Marathon the combination “of the method of pyramid " with “the method of regression”, [snachalo] athlete in each approach to the rod increases weight and decreases the number of lifts, after reaching the [zaplaniruemogo] maximum, then is reduced weight it increases the number of lifts in the approach. It develops well power endurance. “Dead” point the point of [aplitudy], in which occurs retarding or the total cessation of the motion of projectile with the fulfillment of press lying with the rod, squatting with the rod on the arms, the camp thrust or of any other exercise in [pauerliftinge] and [bodibildinge]. “Dead thrust " the thrust of rod with the straight feet. /19/ Bridge (“breast”) the permissible arching of spine in the lumbar and breast regions (without the detachment of pelvic belt from the bench), the facilitating fulfillment of the press lying of rod on the competitions in [pauerliftingu]. /15/ [MOSH] the moment of separation (department) of rod from the platform at the initial lifting moment /5/ (thrust by camp).
N Load the quantitative measure for the action of physical exercises on the organism. Inclination the flexure of body forward, back, to the sides. Initial weight the weight of rod, from which the athlete begins his first approach on the competitions. /5/
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Scissors the position of feet, with which one foot is advanced forward to complete [stupnyu], and the second back to the nose edge.
[O] Volume of the load the work, [vypolnenaya] by athlete during the specific period (training, week, month, year), it is measured by a number of lifts of rod ([KPSH]), by a quantity of raised kilograms in each exercise. /5/ Basic training weight the weight of the rod, with which predominantly is trained the athlete. /3/ Stoppage the shortterm curtailment of the lift of rod. /2, 3,4/ Parry In [pauerliftinge] and [bodibildinge] reflection of the heading of rod from the breast with the fulfillment of the press of rod lying. On the competitions in [pauerliftingu] it is considered as the technical error and it draws it [nezachet] the attempt Slope the deflection of body with the inclination back in the final phase of the fulfillment of thrust by camp. Relative intensity ([OI]) the average weight of rod or the intensity of load, in reference (in the percentages) to the maximum result of athlete in the classical exercise. It is counted in the training, the week, the month and the year. /5/ Relative force the force of man, manifested in any exercise (in the motion, with the straightening flexure of joint, with impact and T. p.), that falls to 1[kg] of the weight of athlete. [OFP] the general physical training, which consists of the [obshchepodgotovitelnykh] exercises, included in limberingup and conclusion of the training with the application of different forms of sport.
P [Perezayavka] an increase or the reduction of the initially ordered weight. Only one change of the weight in the first approach in each exercise is permitted athlete, not later than 5 minutes prior to the beginning of the first round in this exercise. The weights, declared on the approaches in the second round in all three exercises, cannot be changed. In the third round in the thrust it is permitted to twice change that declared by weight. Misalignment the delay of the motion of one hand in the time of the fulfillment of press lying. Retraining the sport disease, at basis of which lies the overvoltage of exciter and brake processes in the cerebral cortex . The transition period in this period they reduce volume and intensity of training load, decrease the number of trainings in the week. The primary task of ensuring to organism productive leisure. Skirtings (blocks) the supports, on which is placed the rod for an increase in altitude of the arrangement of its heading (with the fulfillment of thrusts). /4,5/ Pliometric method characteristic for the inferior work. Turning the motion of body around the vertical axis. /2/ Moving exercises the exercises, which seemingly bring to the mastery of basic action by the way of its integral imitation or of partial reproduction in the simplified form. /9/ Bringing the elbows the displacement of elbows forward in the time of thrust. /3/ Lift the single fulfillment of exercises with the rod, with the weight, with the dumbbells and other burdenings. Approach – 1. Single or repeated fulfillment of exercise with the rod (dumbbells) in one attempt, without letting out it from the hands 2. Final or not final competing exercise in [pauerliftinge]. Approach is considered the time (60 s.), in course of which the athlete did not leave to the platform after call by his secretary of competitions;
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additional P. it is allowed to the athlete in the case unsuccessful the attempt because of it is erroneous established the weight of rod, through the fault of the assistants or because of the malfunction equipment;
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final P. Approach, the result which it goes into the test competitions;
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P. on the establishment record. Approach athlete in the the official the competitions to the rod [s] record weighing final the attempts (it is included in the result competitions) or in the the additional (not it [zaschityvetsya] in the result of competitions), the weight of the rod it must, as the minimum, to 500 g to exceed existing record;
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kneading P. Exercise with the rod before by output on competing platform.
Preparatory period primary task, to create the foundation of sport uniforms and to ensure its direct formation. [Polunaklon] the incomplete flexure of body forward, back, to the sides. Crouch exercise with the rod, the dumbbells in the hands or on the trainers, which imitate the squatting, carried out in the reduced amplitude (as it guided, in upper half of motion). It is used in [bodibildinge] as the means of the development of [kvadritsepsov], into [pauerliftinge] as the means of the preparation of the force of feet in the upper section of the amplitude of squatting with the rod. Platform (competing) all exercises are carried out on the platform by size the minimum of 2,5[kh]2,5 m the maximum of 4,0[kh]4,0 m. The surface of platform must be flat, solid, nonskid, horizontal. Platform must be raised not more than to 10 cm from the scene or floors. /23/ Aid by the thighs the boost of rod by thighs in the time of its lift in the thrust by camp. Belt (belt) it is made from the skin, vinyl or another similar [nerastyagivayushchegosya] material of one or several layers, glued or pierced between themselves.
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the width the belt maximum 10 cm;
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the thickness belt in it basic the part maximum 13 mm;
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internal the width buckle not more than 11 cm;
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external the width the buckle maximum 13 cm;
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the width loop for language on the belt maximum 5 cm;
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the distance between front by the end belt in the buckle and distant by the side loop for the language of the belt maximum 15 see. /23/
Maximum result the maximum weight of rod, which the athlete can raise in this exercise. Estimation (driving) the fulfillment of what or exercise to the maximum result. Principle of the forced repetitions the fulfillment of last repetitions in the approach with the aid of partner. /19/ Principle of the muscular preference the study of the necessary group of muscles in the training. /19/ Squatting the classical exercise, with which the athlete carries out squatting in the correspondence of the rules of competitions. Squatting into “the depth” athlete arises to two skirtings (block) with the height of 5060[sm], which be distant behind each other at the distance of 7080[sm]. In the omitted hands holds weight or another burdening, and without inclining spins, make deep squatting. [Pullover] the retarded lowering of weight by straight hands for the head and its return to the vertical position lying on the horizontal bench or across the bench, maximally caving in in the breast part of the spine. During the lowering deep inhalation, with the raising expiration. /19/
R Breeding the removal of hands with the burdening to the different sides (costing, sitting, lying) Limberingup the complex of the specially selected physical exercises, carried out by athlete for the purpose to prepare organism for the forthcoming work. /14/ it consists of two parts general and special.
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general R. Complex exercises, carried out directly before by the beginning strictly training occupation for the conducting basic functional the systems organism in state, characterizing by the readiness [k] to the fulfillment stressed physical work.
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special R. In to [bodtbtldinge] and to [pauerliftinge] the fulfillment any the exercise in that facilitated version ([s] smaller by the value burdening, in retarded regime, [s] increased by attention [k] precise technology) before the fact, as to resort to the work [s] submaximum by load. It is used for the conducting in optimum it is working the state that muscle (muscular group), which it will be to play the role direct propeller in given exercise. /16/
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Kneading weight the weight of the rod, with which the athlete carries out limberingup before the lift of training or competing weights. /3,4,5/
[S] Set the single or repeated fulfillment of exercise with the rod, the weight, the dumbbells or on the trainer without letting out their hands Signaling
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light the signaling used on the competitions on to [pauerliftingu] it must be such that judges could to see its the solution. Each the judge it governs white and red by light. These two lights they indicate accordingly “weight is undertaken” (“buzz elevator”) and “weight is not undertaken” (“to [nou] elevator”). /23/
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the signaling by flags, in the case breakdown or the absence electrical signaling, the judge they must to have flags or the transePORanta white and red colors. [S] [pomoshchyuyu] of the flags they must to show its the solution afterward the command by the voice the elder the judge “flags” (“[flegz]”).
Force the force of man can be defined as his ability to overcome external resistance or to counteract it due to the muscular efforts. /3/ Force of the muscles the maximum stress, expressed in the grams and the kilograms, which they are capable of developing muscles. Power endurance the engine activity, in which is required the prolonged manifestation of muscular stresses without reduction in their working effectiveness.
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S. V. it is divided into dynamic and static.
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Dynamic power the endurance it is typical for the exercises [s] repeated and significant muscular by the stresses with relatively low the speed motions and, the exercises cyclic or acyclic nature, where it is necessary rapid force. In the latter the case the speech it goes [o] specific endurance, having the value by the main thing by means for the ability relatively it is prolonged to carry out special the work highspeed power and explosive the nature without its decrease effectiveness.
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Static power the endurance it is typical for activity, connected [s] prolonged by the retention maximum and submaximum stresses, and also moderated, necessary mainly for the retention determined pose. /1/
Stabilizers muscles, whose work fixes carriage, position of the parts of the body with the powerful efforts, developed by direct and auxiliary propellers. /16/ Synergists muscle of/[ili] the group of muscles, which, being reduced, simultaneously act on the joint, being located on one side of its axis. The flexors of forearm and arm , which cause flexure in the elbow joint, can serve as an example. /8/ Bench
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S. for the press lying at to [pauerliftinge] it must be smooth and horizontal.
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Length not less than 1,22[m];
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Width not less than 29 and not more than 32[sm];
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Height not less than 42 and not more than 45 cm from the floor to the top by the uncompressed cushion the surface the bench
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Height the counters minimum 82 and the maximum of 100[sm] from the floor to heading on counters.
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Minimum the distance between by counters, measured on internal the part of the heading, lying on counters, must be is equal 1,1[m].
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Head the part the bench it must come out on 22 cm from the middle counters. It is allowed the deviation this size to 5 cm into any side. /23/
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S. Scott. Special bench [s] inclined or vertical supporting by surface, on which they are located humeral divisions with the fulfillment the flexures hands by rod or by dumbbells. It is named on the name of that put outting itself [kulturista] [Lerri] Scott, who popularized the exercise on it. /16/
Competing period the achievement of the level of highest sport uniforms and its realization on [sorevnovamniyakh]. Competing exercises exercise entering the program of competitions in [pauerliftingu] and used in the training process (squatting with the rod on the spin, press lying on the bench and thrust is camp). Average training weight the weight of rod 71%80% of the maximum result. /3/ Submaximum training weight the weight of rod 8190% of the maximum result. /3/ Sum in [pauerliftinge] the result of adding the weights of rod, shown by athlete in three competing motions. /16/ Reductibility of the muscle this is the ability of muscle to be reduced with its excitation. As a result reduction occurs the shortening of muscle and appears the force of its thrust. the Special preparatory exercises this of exercise in [pauerliftinge], directed toward the study and the improvement both the separate elements competing of exercises technique and for the development of the special physical qualities of athlete (force, rapidities, endurance, flexibility, etc): Sport uniforms the state of the optimum (best) readiness of athlete for the achievements, which is acquired with the specified conditions in each macrocycle of training. /9/ Average weight ([Vsr]) the ratio of the sum total of the kilograms, raised in the exercise or the exercises (training, week, month, to year), to the number of lifts of rod. /5/ Disruption the maximum development of the speed of the motion of rod in the beginning of the lift of rod from the breast with the press lying. “Start” (“[stat]”) the verbal command of elder judge, supplied to a participant in the competition in the press lying, and accompanied by the motion of hand downward. It is signal for the beginning of exercise by athlete. /23/ Starting position initial position (i. p.) athlete, before beginning the execution of motion. Static start the start, with which athlete, after accepting i. p., no longer changes it prior to the beginning of the lift of rod from the platform. /4, 5/ Dynamic start athlete after adoption i. p. the specific motions are carried out before beginning the lift of rod. Dynamic start has several versions. /5/ Start by the rocking start with the preliminary deviation of the athlete of [nazad][vniz], then with the displacement of his [vverkh][vpered] before beginning the lift of rod. /4,5/ Start with one or two fluctuations start with the preliminary fluctuating motions of the basin of athlete downward and upward before the lift of rod. /5/ Start with the supply of body from below start from the low initial position. /4,5/ Start on the move start without the fixation of initial position after the rapid seizure of rod. /4,5/ Starting force this is the characteristic of the capability of muscles for the rapid development of effort at the initial moment of stress. /3/ Static force the ability to retain the external resistance (for example, rod) at the assigned point. “Counters” (“[rek]”) the verbal command of elder judge, accompanied by the motion of hand back about the return of rod to the counters, supplied to a participant in the competitions to that carried out squatting or the press of rod lying, command will be given after adoption by the athlete of fixed position (undoubtedly, after completing motion). /23/ Counters for the squatting (competing) they must be made by such that it would be possible to regulate their height from 1,0 m in the lower position and further to be advanced to the height to 1,7 m through each 5 cm. Stripping training method with which athlete, carrying out a series in any exercise, through 23 repetitions decreases the weight of the burdening (assistants discard from the heading of rod small disks). /15/
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Term the word (or phrase ), which is been the precise designation of the specific concept, any special region of science, technology, skill, public life and T. p. /7/ Terminology the totality of the terms, used in what or the field of knowledge , skill, public life /7/, in that number, and in the sport. /[prim]. the author. Training the specialized process, directed toward reaching of high sport results in the selected form of sport. Purpose of training to ensure physical, technical, moral and volitional and other forms of preparedness. /6/ Training weight the weight of the rod, with which the athlete predominantly is trained. T[yaga] is camp the [sorevnovatelnoe] exercise, in which the rod rises from the platform to the complete rectification of feet and body of athlete. Athlete must be located facing the forward section of the platform. The rod, which is located horizontally in front of the legs of athlete, is retained by arbitrary gallant by two hands and rises upward to that moment, until athlete arises vertically. Must be completely rectified, the arms diverted back on the completion of the lift of rod in the thrust of foot in the elbows. Thrust by the bag the thrust, with the fulfillment by which the athlete widely [ra]c[stavlyaet] foot. Tractive exercises special exercises for study and improving the technology of thrust by camp and development of the physical of qual.
[U] Exercises for the squattings special exercises for study and improving the technology of squatting and development of the physical qualities of athlete in this exercise. Exercises for the press lying special exercises for study and improving of press technique lying and development of the physical qualities of athlete at this exercise. Exercises for the thrust special exercises for study and improving the technology of thrust and development of the physical qualities of athlete in this exercise. Tiredness the temporary reduction in the fitness for work, which attacks as a result accomplished muscular work. They include: reduction in the productivity of work (efficiency), slowing of movement the disturbance of accuracy, coordination, rhythmicity of motions, startup the work of additional muscles. the weakening of muscles deteriorates, [earushaetsya] coordination in the activity of engine and vegetative functions. /20/
F Phase the smaller component part of the exercise, this is the sequential step of the development of engine report, in which begin to be manifested new quantitative and qualitative changes in the motion characteristics . The change of the forms of muscle contraction in the basic groups of the muscles, which participated in the engine action, occurs on the boundaries of phases. The previous phase creates optimum conditions for the solution of the engine problem of the subsequent phase. /22/ Fixation the confinement of rod in the pose, which completes different motions and corresponding to the requirements of the rules of competitions. Formula
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F. [Khoffmana]. Formula, named on the name proposed its been the cartridge American heavy the athletics Robert [Khoffmana], intended for the determination best athlete on the competition on to [pauerliftingu] among men. Formula it operated by the sum triple competition, its own by the weight the athlete and special by coefficient, equalizing the chances the athletes in all categories. Late it was it is substituted it is more perfected by formula [o] [Kerrola].
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F. [O] [Kerrola]. Formula, named on the name proposed it British mathematics, doctor [M].[d]. [Kerrola], intended for the determination best athlete on the competition on [pauerliftingu] among men. Formula operated by the sum triple competition, its own by the weight the athlete and special by coefficient, equalizing the chances the athletes in all weight categories. [Podzdnee] it was substituted by the formula Schwartz.
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F. Schwartz. Formula, named on the name proposed it the instructor power the preparation University In Illinois (USA), [Layla] Schwartz, intended for the determination best athlete on the competition on to [pauerliftingu] among men. Formula it operated by the sum triple competition,
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[sostvennym] by the weight athlete and special by coefficient, equalizing the chances the athletes in all weight categories. Now it is substituted that by more advanced by the formula Wilkes.
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F. To [malone]. Formula named on the name proposed it sport the functionary and [pauerliftera] Patrick To [malone] (USA), intended for the determination best the sportswoman on the competitions on [pauerliftingu] among women. Formula it operates by the sum triple competition, its own with the weight of the sportswoman and special [koeffitsentom], equalizing the chances the sportswomen in all weight categories.
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F. Wilkes. Formula, named on the name proposed it sport the functionary Robert Wilkes (Australia), intended for the determination best athlete on the competitions on to [pauerliftingu] among the men and women. Formula it replaced by itself before [priznanye] in the quality the standard the formula To [malone] and Schwartz. /16/
[Frantsuzkiy] press the exercise, used in [bodibildinge] and [pauerliftinge] for the development of the triceps of arm (triceps). It consists of straightening of hands in the elbow joint with the humeral divisions fixed in the vertical position. It can be carried out costing, lying on the horizontal, inclined and [obratnonaklonnoy] benches, with the dumbbells or with the rod, with the different positions of the brushes, which retain the heading of rod or dumbbell. /16/
X Gallant the distance between the brushes on the projectile. /2, 3,13,22/[v] of dependence on the distance between the brushes on the projectile gallant can be: A) narrow, b) average, wide. Walking by the fallings out movement by fallings out with the rod on the spin.
Ch [Chiting] (from the word “of chear” “to deceive”, “to [lovchit]”) the special technology of the execution of motion in [bodibildinge], by main with the lift to the biceps. /15/. In [pauerliftinge] it adapts in the press lying, with which on the rod is placed the weight only more than that, which is capable to overcome athlete in purposeful [diapozone] of repetitions. After the slow and controlled lowering of rod to the breast, the athlete via the small push by basin upward reports to projectile initial pulse to the motion.
Sh Width of the gallant the distance between the hands on the heading of rod. [Shragi] the lift of arms with the burdening (dumbbell, weight, rod) in the hands. Rod basic sport projectile for trainings and competitions of [pauerlifterov] and heavy athletes. Rod is people the sport projectile, which has considerably smaller sizes and weight, adapts with conducting of occupations under the household conditions. The first models are designed by n. I. [Koshelevym].
3 Extensions (rectification) of the feet this exercise is most effective for insulating of [kvadritsepsov]. One should in each repetition stay at upper point by two seconds and maximally strain muscles. Lower weight slowly. “Ehlite” the unofficial classification of the level of sport craftsmanship in [pauerliftinge]. It is assumed that elite [pauerlifter] must reach in the triple competition of the sum, 10 times which exceeds it own weight. /16/ List of the utilized literature
1. [Verkhoshanskiy] [YU].[G].
“The bases of special power preparation in the sport ". Moscow. [FiS] 1970
2. Vorobyev a. N.
“Heavy athletics ". Textbook for the institutes of physical culture. Moscow, [FiS], 1967, s. 1117
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3. Vorobyev a. N. 4. Vorobyev a. N. 5. Vorobyev a. N. 6. Dworkin l. S. 7. [Evgeneva] [A].[P]. 8. Is boundary a. V. 9. Matveyev l. P. Novices [A].[D]. 10. Medvedev a. S. 11. Medvedev a. S. 12. Medvedev a. S. [Yakubenko] I. 13. [Mikhaylyuk] M. P. 14. [Ozolin] n. G. 15. [Ostapenko] l. A. 16. [Ostapenko] l. A. 17. [Ostapenko] l. A. 18. [Samusevich] a. K. 19. [Semenov] [V].[G]. [Kostyuchenkov] [V].[N]. 20. [Seropegin] i. M. Wolves v. M. Sinai M. M. 21. [Falameev] a. I. 22. [Falameev] a. I. 23. [Shantarenko] s. G.
“Heavy athletics ". Textbook for the institutes of physical culture. Moscow [FiS] 1972, s. 2731 “Heavy athletics ". Textbook for the institutes of physical culture. Moscow. [FiS]. 1981 [s].3038 “Heavy athletics ". Textbook for the institutes of physical culture. Moscow. [FiS]. 1988 [s].2327 “Young heavy athlete ". Moscow. [FiS]. 1982 “The dictionary of the Russian language “. Moscow. “ The Russian language ", 1984 t II C54, t 1V s. 357 “The anatomy of man " Moscow [Medetsina] 1978 t 1 with 214215 “Theory and the procedure of physical training " 12 volume. Moscow. [FiS]. 1976 “The bases of sport technology, planning and the construction of the training the heavy athletes of the highest sport discharges ". Moscow. [GTSOLIFK] of 1981 s. 3645 “The system of longstanding training in the heavy athletics ". [Moskva].[FiS].1986 of [s].4658 “The classification of the exercises, used in the training process in power triple competition ". The journal “Olympus” of № 21997, s. 2627 “Heavy athletics ". L'vov. Publ. L'vov university, 1965, with 1119 “Contemporary system of sport training ". Moscow. [FiS]. 1970 “The terminology of [bodibildinga] ". The journal “Ironman” of №72000 “Additions to “ to the explanatory dictionary of sport terms " in the part the terminology of [pauerliftinga] and [bodibildinga] ". Moscow. [FiS]. 2001 “[Pauerlifting]” Zh l “theory and the practice of [telostroitelstva] " 12 1994 “Heavy athletics ". Minsk. “Belarus'”, 1967. s. 1425 “The bases of the procedure of training in the athletic gymnastics ". Smolensk. 1990, s. 4446 “The physiology of man " textbook for the technical schools of physical culture. Moscow [FiS] of 1979 [s].79 “Heavy athletics ". Methodology benefit for the students the corresponding students the institutes of physical culture. Moscow, [FiS], 1962, s. 2026 “Systematics, classification and terminology in the heavy athletics ". (Systematic recommendations). [Leningrad].1981 s. 2330 “Technical rules ". Omsk 2001
COMPETING EXERCISES TECHNIQUE. Basic concepts. * Sport technology this conscious, purposeful fulfillment by the athlete of motions and actions, directed toward the achievement of the specific effect in the exercise, connected with the manifestation in the required measure of volitional and muscular efforts, with use and overcoming of the conditions of environment. /79/ In the process of instruction the level of the possession of technology varies from the elementary, simplified technique of novice to the high technical skill of master. Way to the high sport results at the contemporary level of the development of [pauerliftinga] is unthinkable without a sufficient technical craftsmanship. The technology of the lift of gravity relates to the [proizvolnnym] (volitional) actions of man. However, in the technical structure of exercises they [nblyudayutsya] and the actions, carried out by athlete not intentionally. This occurs in view of different biomechanic reasons. In the number of unconscious (involuntary), but completely effective actions in the sport technology are phases and elements. Thus, for example, bringing of elbows in the thrust by camp is not controlled by the consciousness of athlete, since it is the consequence of stress and weakening of the specific groups of muscles, motion of separate it is
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sectional body, i.e. by the final sum of unpremeditated actions. Lifts it is necessary to learn with the different and constantly being increased weight. Only raising the level of the development of physical qualities and improvement of the technology of the fulfillment of exercises to the complete automatism occurs with this condition in the process of sport training. But on what are based the data of assertion? 1. The engine habit of the power forms of the sport, where the sport achievements are connected with the lift of gravity, can be qualified as the automated method of fulfilling the exercise. In the consequence of the fact that any action is connected with the manifestation of physical qualities (while in the exercises with the rod in the first turn with the force, the rapidity and the flexibility), control of motions, achieved on the basis of the solidly fixed habit, must change in proportion to the development of engine abilities. “To the specific engine habit correspond the dynamic stereotype in the cerebral cortex , which causes high accuracy, rhythmicity, coordination, identity of motions”. /56/ Habit this solidly fixed action in its entire integrity and complexity, its formation occur as a result of the prolonged process of instruction and training. With a gain in weight of rod together with a change in the timespatial motion characteristics change the muscle tension , the nature of efforts. The degree of effort is determined “muscular feeling”. “Actions our are governed not by spectres like the diverse forms I, but by thoughts and by feelings”. /102/ passage from the thoughts and feelings to the action is connected with the skill actively to excite and to impede these or other engine centers. Thus , from one side, on the degree of the automation of engine habit depends in one or other measure or another the qualitative manifestation of engine activity, from other side the level of the development of these qualities influences the method of fulfilling the exercise, its sport technology. Important special feature of engine habit its strength, the stability, which makes possible for the athlete many times to repeat the learned action [steriotipno] 2. As is known, in the process of sport training the athlete is prepared for the fulfillment of exercise with the rod of ever more significant weight. The conducted investigations speak, that with a gain in weight of rod, in the qualified athletes change many kinematic, rhythmical and dynamic motion characteristics . 3. Under the conditions of the competitions, when athlete raises the weight of rod, which considerably exceeds training weights, occurs [zkstrapolyatsiya] of control of motions in the new structure. Extrapolation is the ability of nervous system on the base of the existing experience to adequately solve the newly appearing engine problems. Therefore the organism of athlete masters the specific number of versions of habits with the lift of the rod of different weight, acquires the ability to correctly carry out exercise with the more significant weight of rod. One should know that fulfilling of engine action ( for example , repeated exercise with one and the same weight of rod ), possibility to the extrapolation are reduced with the monotonous repetition, with their diverse fulfillment they are enlarged.
* in this division are used the systematic recommendations of the specialists wellknown in the [tyazheloatleticheskom] sport: [L].[S].[Dvorkina], [A].[A].[Lukasheva], [M].[T].[Lukyanova], [A].[S].[Medvedeva] and [A].[I].[Falameeva].
Specific conditions of fulfilling the c[orevnovatelnykh] exercises in [pauerliftinge]. Competing exercises technique in [pauerliftinge], if we investigate all its finesses, is varied and individual. The fulfillment of exercises with the rod flows under the specified specific conditions and is characterized by the unique actions of [pauerliftera]. Let us examine these specific special features and difficult conditions, which complicate and limit the engine activity of athlete. 1. Exercises in [pauerliftinge] are carried out with the burdenings as small and media them, so maximum and over the maximum weights. This requires from the muscular system of athlete, which participates in the motions, the manifestation of different in the value, up to the maximum,
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dynamic and static stresses. The heavier the weight of projectile, the more the muscles implicated into the motion. 2. The body of athlete is the open kinematic chain with the large number it is sectional in the presence almost in all components of three degrees of freedom of motions, which as a result ensures thin and varied on the motor coordination . The open kinematic chain of human body is its kind the living system of the bone levers, where in the majority of the cases under the conditions of fulfilling the [pauerlifterskikh] exercises predominate the mechanical conditions, which facilitate speed gain and distance, but not in the force. Taking into account this, for the successful fulfillment of exercises with the large power stress it is necessary to place joints and components of body in such [optimalnye] positions that they would be provide ford and the maximum synchronization in the work of the participating muscular groups, and the greatest manifestation of force by each muscle. 3. In the process of fulfilling the exercise with the burdening is observed the alternation [preodolevayushchikh] relative to the calm, inferior and static efforts. Are observed shortterm inertial motions , and also manifestation of the efforts of different nature simultaneously in different components of the body, when some muscular groups actively move, carrying out dynamic work, others fix the specific position in the joints, carrying out structural behavior. Continuous change occurs and the most varied alternation of the dynamic and static behavior of the work of both entire body and separate it is sectional. 4. The conditions of equilibrium during the performance of exercises with the rod are somewhat uncommon. The overall center of the mass of system “athlete rod” continuously, to the end of exercise first rises, then it is reduced or vice versa (squatting), above the limited bearing area . During the study of exercises technique into [pauerliftinge], athlete and rod should be considered as the united closed mechanical system, which has the general support, where by the basic character of system appears athlete.
Bases of technology. Are distinguished the basis of the technology of motions, its determining component and components. Basis of the technology this the totality of those it is sectional and the features of the dynamic, kinematic and rhythmical structure of motion, what are undoubtedly necessary for the solution of engine problem in a specific manner (necessary sequence in the manifestation of muscular forces; the necessary composition of the motions, matched in the space and in the time and other). Precipitation or disturbance at least of one element or relationship in this totality makes impossible very solution of engine problem. In the correspondence with the steady concepts about the rational and effective method of fulfilling the exercises to the bases of the technology of motions competing exercises in [pauerliftinge] it is possible to carry the following requirements. 1. Creation in the working joints of optimum angular relations, especially in the most difficult sections of the way of lifting the rod (for example at “ dead centers”), when it is not possible to use its inertial motion . 2. Series connection of the specific muscular groups, at first stronger, then less strong. 3. Guarantee in each section of the way of lifting the rod of the most rational direction of its motion and the communication to it of optimum speed. 4. Creation of the necessary conditions, which ensure the effectiveness of the fulfillment of the final way of rod. 5. Creation of the necessary supporting conditions to the body of athlete and to his different components for the purpose of the more prolonged and more effective transfer of the muscular efforts of rod for entire elongation of the fulfillment of competing exercise. Determining component of the technology this is the most important, decisive part of this method of the accomplishment of engine objective. For example, for the press lying the basic link of technology it will
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be the press of rod from the breast. The fulfillment of basic link in the sport motions usually occurs into a comparatively short time interval and requires large muscular efforts. To successfully master any new physical exercise is possible having only mastered the correct bases of technology, whose observance is compulsory for all, it is independent of the specific features. Phase the smaller component part of the exercise. The change of the forms of muscle contraction in the basic groups of the muscles, which participated in the engine action, occurs on the boundaries of phases. The previous phase creates optimum conditions for the solution of the engine problem of the subsequent phase. Phases have the specific time characteristics; their duration depends on the sport qualification of athlete, his increase and weight of rod. Components of the technology these are the secondary special features of motion, which do not disrupt its basic mechanism. The components of technology can be different in different athletes and in the majority of the cases depend on their individual morphological and functional characteristics. The correct use of specific features characterizes the individual technology, which for this face (with the observance of all general rules of rational technology) is most perfect. /61/ In the technology of exercise the parts are distinguished: preparatory, main thing and final. Preparatory part creates optimum conditions for the accomplishment of the tasks, placed in the principal part, whose actions are directed toward the solution of the basic engine problem of exercise. Conclusion ensures in the actions satisfaction of the specified conditions for the effective completion of main engine task. In all three competing exercises in [pauerliftinge] preparatory part is the method of starting position. By the principal part of the fulfillment of the competing exercise: squatting, press or thrust. By conclusion in all three exercises fixation of final position. With the instruction to technology it is necessary to take the physical and mental preparedness of athletes into consideration. Disturbance of one of the most important positions of pedagogy to train feasible leads to the mastery of the imperfect technology, with the difficultly corrected subsequently errors. Insufficient physical preparedness is partly the larger reason for this. In the sport, where is required the manifestation of maximum force, the correctly selected pose can ensure larger result. In the individual cases a insignificant change in the position of component can lead to the substantial changes in the force. So for example, with the lift of rod the insignificant flexure of hands reduces lift by 40%, the bent body to 13,3%, the inclination of head on the average to 9% (L, N, Sokolov, 1967). /1/ Therefore during the study of the technology of the fulfillment of any sport exercise is paid serious attention to the socalled initial position of body, which precedes basic action, and also preparatory motions, which ensure, in particular, the best conditions of fulfilling the exercise. With an increase in the craftsmanship, the accumulation of engine experience in athletes is improved the ability not only to realize deviations from the customary technology, but also to evaluate measure and their nature. This helps athletes to improve their technical craftsmanship, to correct motions not only in the subsequent attempts, but also in motion. Usually the process of mastery of sport technology they divide into two stages instruction and improvements. Moreover, if the stage of instruction on the average lasts from twothree months to one year, then the stage of the improvement of sport technology continues during entire training process of athlete, it is independent of his discharge or title. The improvement of technology process fairly complicated and very laborious, even under the conditions of mastery is sufficient competing exercises simple according to the engine structure, by which is characterized [pauerlifting]. However, this is the integral part of the longterm process of an increase in the sport craftsmanship. Despite the fact that in the foreign printed publications the specialists of [pauerliftinga] unanimously write relative to the importance of sport technical preparation in [pauerliftinge], practically none of the foreign specialists in the region of [pauerliftinga] proposed the ordered picture of the technology of the fulfillment of three competing exercises. There is nothing besides surface and diffuse recommendations. The Russian authors be pleasant exception. Thus, for example, the member of the international association of sport sciences l. A. [Ostapenko] in its candidate thesis analyzed and based united understanding the technicians of competing exercises /98/, s. Yu. [Smolov] made the analysis of the technology of thrust by camp. /132/. Great interest causes computer [videograficheskiy] the analysis the of exercises technique of [pauerliftinga] of the graduate student of the Kuban state academy of physical culture r. A. [Tsedova] /155, 156,157/. They conduct great research work in the area of technology of competing exercises: Looking [S].[A]., Stars [M].[A]. and [Batygin] [YU].[V]. (Ukraine) /21, 22,23/.
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Technology of the fulfillment of competing exercises in [pauerliftinge]. Technology of the fulfillment of squattings with the rod on the arms. Squatting with the rod on the arms the first competing exercise. Any technology of the fulfillment of physical exercises in many respects depends on technical rules. Therefore before the examination of the technology of the fulfillment of competing exercises in [pauerliftinge], let us become acquainted with the requirements of technical rules for these exercises. Thus, the first competing exercise squatting with the rod on the arms.
Squatting (rules and the order of performance). 1. After the removal of rod from the counters (assistants on the platform they can render assistance to athlete in the removal of rod) athlete, moving back, becomes to the initial starting position face to the forward section of the platform. In this case the heading must lie horizontally on the arms of athlete, the fingers must clench heading, but the top of heading must be located not lower than the thickness of heading itself from the top of the exteriors of the arms. Fig. 1 show the correct position of heading on the arms. Hands can be located on the heading in any place between the bushings, prior to the contact with their inside. 2. When athlete accepted fixed position with the rectified in the elbows feet and the vertically located body, and rod is located in the correct position, elder judge must give signal for the beginning of squatting. As signal serves the motion of hand downward together with the distinct command “to squat” (“[skvot]”). Before obtaining of signal for the beginning of exercise to athlete it is permitted to make any motions, not [vlekushchie] after itself the disturbance of rules, for adopting the launching site. For purposes of safety elder judge can ask athlete to return rod to the counters, after giving the distinct command “to return” (“[ripleys]”) by the [sodnovremennym] motion of hand back, if on the expiration of five seconds after the removal of rod from the counters it could not accept correct launching site for the beginning of exercise. . 3. After obtaining the signal of elder judge for the beginning of exercise, athlete must bend feet in the elbows and lower body so that the upper part of the surface of feet in hip joints would be lower than the top of elbows. Only one attempt to make downward is permitted. Attempt is considered used, if the elbows of athlete were bent. During the fulfillment of exercise the motion of heading from the starting position is allowed downward along the back of athlete, but not more than to the thickness (diameter) of heading itself. 4. Athlete must independently return to the vertical position from is completely rectified by feet in the elbows. Dual getting up (bouncing) from the lower position of [priseda] or any motion is downward forbidden. When the athlete of signs the fixed position ([neso] [mnenno], after completing motion), elder judge must give signal to return rod to the counters. 5. Signal to return rod to the counters consists of the motion of hand back and the distinct command “of counter” (“[rek]”). Then athlete must make a forward movement and return rod to the counters. For purposes of safety the athlete can ask aid in assistants to return rod to the counters. In this case the rod must remain on the arms in athlete. 6. In the time of the fulfillment of squatting on the platform must be located not more than five and not less than two those insuring (assistants). Judges can decide, what number of assistants 2,3,4 or it is 5th must be located on the platform in all these stages of the fulfillment of exercise. /165/
The reasons, for which the weight raised in the squatting is not included. 1. Error in the observance of the signals of elder judge with the beginning or the completion of exercise. 2. Dual getting up (bouncing) from the lower position of [priseda] or any motion downward during getting up.
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3. Error in the adoption of vertical position with the completely rectified in the elbows feet and at the beginning and in the end of the exercise. 4. Steps back or forward, although the lateral horizontal motion of sole and rocking the soles between the nose edge and the heel are permitted. 5. Error in the flexure of feet in the elbows and lowering of body to such situation, when the upper part of the surface of feet in hip joints is located lower than the top of elbows, as shown on the given below figure. (see [ris]1) 6. Any displacement of heading of the starting position downward along the back of athlete is more than to the thickness (diameter) of heading itself during the fulfillment of exercise. 7. Contact of rod or athlete [strakhuyushimi] (by assistants) between the signals of elder judge for facilitating the fulfillment of squatting. 8. Contact of feet by elbows or by arms; light contact is permitted, if it does not help the lift of rod. 9. Any casting or dumping rod to the platform after the completion of squatting. 10. Nonobservance of any of the requirements, which are contained in the description of the rules of squatting.
Fig. 1 the correct position of heading on the arms and the necessary depth of squatting. /165/ In the most detailed management on [pauerliftingu] the individual foreign authors separate in the competing exercises the specific phases /185, 193,197/. Author of the book together with l. A. [Ostapenko] it attempted to generalize the views of foreign and domestic specialists and their personal observations to the versions of the technology of the fulfillment of three competing exercises, on the basis in this case of its own opinion about their phase structure. We propose these technical special features in that order, in which these exercises are carried out on the competitions. One should note that the separate elements of this phase structure were examined in many publications, dedicated to [pauerliftingu]. However, attempts at their systematization or generalization in the domestic and foreign literature l. A. [Ostapenko] it did not reveal. It notes that, to the regret, further given lower than the classification of the independent phases of competing exercises none of the foreign authors went, and in the quoted benefits and the various articles it is not proposed the complex analysis of the technical special features of competing exercises. /98/ For the comparison we brought together the opinions of the foreign and domestic specialists of [pauerliftinga] in all competing motions into the phasebyphase tables. /[sm]. table 3,4,5/
Table 3 Phases of the squatting
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Author
Phase 1
Phase 2
Phase 3
Phase 4
Phase 5
Phase 6
Phase 7
Bill Jamison (USA)
Output rod the counters
Output in initial the position
Lowering in [prised]
Lift from [priseda]
John Of lear (Canada)
Output rod and output in initial the position
Lowering in [prised]
Lift from [priseda]
Thomas Harrier (USA)
Output rod the counters
Output in initial the position
[Podgotov] kA [k] to [prisedu]
Lowering in [prised]
[Ostapenko] Leonid (Russia) /12/
Malanders the hearth rod on counters, gallant and [razmeshche] [nie] of the heading on the spin
Output rod the counters
Output in initial the position
[Podgotov] Lowering kA [k] in [prised] to [prisedu]
Lift from Fixation [priseda] final the position
Neck Boris (Russia)
Gallant and [razmeshche] [nie] of the heading on the spin
Method [predstar] [tovogo] it is smoother [niya]
Starting it is smoother [nie]
Lowering in [prised]
Fixation final the position
[Tsedov] Novel (Russia) /20/
Removal rod the counters
Withdrawal and the adoption initial it is smoother [niya]
Expectation [Prised] the command “Start”
Lift from [priseda]
Lift from [priseda]
[Prokhozhde] Getting [nie] “of up angle”
[Vozvr [nie] the pr to the
[Vozvrashche] [nie] the projectile to the counters. Expectation the command “On counter”
It is evident from the table that the foreign specialists do not attach great significance to the method of starting position and entirely ignore the phases: the fixation of the rod in the final position and of the return of rod to the counters. But indeed it is worthwhile for athlete although on a little to weaken the concentration of attention with the return of rod to the counters, immediately appear difficulties. Is given below the description of the phasebyphase execution of squattings technique with the rod on the arms, proposed by me, by the senior trainer men's team command of Russia b. I. Neck. In the opinion the author [neposredstveno] the fulfillment of competing squatting begins from the starting position. Therefore all preparatory actions of athlete, such as: gallant of heading, malanders under the rod, the arrangement of heading on the back, the output of rod from the counters and the withdrawal of athlete from the counters enter into the first phase “the method of prefiring state”. First phase gallant and the arrangement of rod on the spin. A) seizure and the gallant of heading; In the present time according to the technical rules of competitions it is permitted to use any of three seizures of the heading: [odnostoroniy], simple and in “soaked”. (see the division “Of [terminalogiya]”) as far as the width of gallant, is concerned, here the opinions of specialists were divided, some are counted,
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Phase
Appro the low rod on the co
heading should be retained wider than arms approximately on 510 cm from each side /57, 193/, others on [rastoyanii] approximately of 812[sm] are wider than arms. /153, 186/I think that the width of gallant individually for each athlete and in the first turn depends on flexibility and mobility in the elbow and humeral joints. But in any case so that the upper part of the back and both brushes with the retention of projectile would create the rigid “triangle”, which makes possible for projectile reliably to lie on the back of athlete for the elongation of all phases of motion. /98/ b) malanders under the rod; (see sequence 1) Malanders under the projectile on the counters must be made in the sufficiently narrow counter, natural for the usual position by costing so that subsequently, with the recoil , athlete would not lose equilibrium. /98/ c) the arrangement of heading on the spin; In contrast to the heavy athletes, who place rod by the top of the trapezoid higher than awn of blade. [Troebortsy] place rod to [zadniyu] the part of the deltoid muscles and the middle of trapezoid, in this case inclining back only forward. Because of the fact that is difficult to hold rod on this part of the back, it they rigidly fix with hands. This technology clearly shortens vertebral lever arm and is reduced load on the muscles of back. Second phase – the method of prefiring state consists of;
sequence 1
sequence 2
sequence 3
sequence 4
sequence 5
Frame decomposition is executed BY [ZTR] [I].[G]. [Derevyanko]. g) the output of rod from the counters; ([sm].[kadr] 2) The output of rod from the counters is achieved due to the conscious tension of the muscles of legs and back. The adoption of projectile on the arms must be achieved to the hard line of trunk /98, 186/. Sometimes it is possible to see on the competitions, as rod begins “to strike” athlete. And for athlete it does not always succeed “to pacify” projectile, but if it succeeds, then only because of the high expenditure of the forces, which then do not be sufficient to the fulfillment of exercise. This occurs because the athlete began withdrawal from the counters with the slack muscles of back. d) the withdrawal of athlete from the counters; (see sequence 34) Withdrawal from the counters into the foothold is achieved due to one or two small steps depending on construction is steadfast. Then assumes steady position in such a way that the total weight (bodies plus of projectile) would be distributed evenly between heels and noses edges of both soles i.e. on the middle of foot. /98/ Third phase starting position consists of: A) the arrangement of feet; (see sequence 5) How many athletes so many and versions of the arrangement of feet, from narrowest, with which for example, squats 6 TI the multiple champion of the peace Aleksey [Sivokon] or 3 X the multiple champion of Europe Vladimir Markovian (see photo 9), before widest arrangement of feet as in 5 multiple champion of the peace Eudes [Kouen] or silver prizewinner of the championship of the peace of the reef Of [gadieva] (see photo 11). g) the output of rod from the counters; ([sm].[kadr] 2) The output of rod from the counters is achieved due to the conscious tension of the muscles of legs and back. The adoption of projectile on the arms must be achieved to the hard line of trunk /98, 186/. Sometimes it is possible to see on the competitions, as rod begins “to strike” athlete. And for athlete it does not always succeed “to pacify” projectile, but if it succeeds, then only because of the high expenditure of the forces, which then do not be sufficient to the fulfillment of exercise. This occurs because the athlete began withdrawal from the counters with the slack muscles of back. d) the withdrawal of athlete from the counters; (see sequence 34) Withdrawal from the counters into the foothold is achieved due to one or two small steps depending on
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construction is steadfast. Then assumes steady position in such a way that the total weight (bodies plus of projectile) would be distributed evenly between heels and noses edges of both soles i.e. on the middle of foot. /98/ Third phase starting position consists of: A) the arrangement of feet; (see sequence 5) How many athletes so many and versions of the arrangement of feet, from narrowest, with which for example, squats 6 TI the multiple champion of the peace Aleksey [Sivokon] or 3 X the multiple champion of Europe Vladimir Markovian (see photo 9), before widest arrangement of feet as in 5 multiple champion of the peace Eudes [Kouen] or silver prizewinner of the championship of the peace of the reef Of [gadieva] (see photo 11).
Photos 9. 3 X the multiple champion Europe v. Markovian
Photos 10. 3 X the multiple champion Peace [A].[Tarasenko].
Photos 11. Prizewinner of the championship Peace r. [Gadiev].
Photographs from the archive of the deserved trainer of Russia a. A. [Efimova].
The majorities of athletes use an average arrangement of feet, is somewhat wider than the width of arms, for example 3‐ X the multiple champion of peace a. Tarasenko (see photo 10). This arrangement of soles distributes load both on the feet and on the thighs, and the nearer the sole, the greater the large load lies down on the feet. Intermediate version is more optimum. Noses edges must be slightly expanded to the sides, and the degree of this turn depends on the width of setting soles. The wider setting feet, the wider setting feet. Head is slightly elevated /98, 148,151/. In any case it is necessary to develop noses edges so that in the time of squattings the line of the motion of knee joint would coincide with the line of setting feet. b) the fixation of rod in the fixed state to the command of elder judge “start” ‐ (“[stat]”). Preparation for [prisedu] is accomplished by the conscious tension of the muscles of hands, “the start” of knee joints, several rapid inhalation‐ expirations in order to raise chest, and also final inhalation approximately on three fourth maximum volumes of lungs, and the tension of the muscles of chest /98, 147/. For creating the rigid muscular body around the spine should be also easily strained abdominal muscles /98, 102/. Fourth phase – опускание в присед после команды старшего судьи “старт” (“стат”). After command “start” the athlete makes small, energetic inhalation and exercise it is carried out on holding of breath. Studies Of [i].[M].[Seregina] (1965), proved that the best effect in the high‐speed‐ power motions is observed with short holding of breath (straining). Так же при задержке дыхания на вдохе образуется как бы “опора” позвоночному столбу, удерживающему тяжелый снаряд на плечах. Chest always must be in the elevated state /98, 147/, elbows are withdrawn /98, 189/. Lowering must be slow and realized. Athlete should be focused attention on that, so that the elbows during the lowering would move in the vertical plane, passing through the centerline of each sole of athlete /57, 28
98,148/. Inclination forward, to the fingers of legs, will force athlete to transfer too great a gravity to the back, and deviation back, to the heels, will transfer weight to the feet. The majority of foreign and domestic trainers imperatively is recommended so that the center of gravity would be passed on the middle of foot. Thus, for example, famous “doctor of [prised]” ‐ Frederick k. [Khetfild] is recommended: “ The widespread problem is incorrect skeletal‐ muscular coordination in the course of squatting. The centering of weight above the [predpaltsevymi] cushions of feet very frequently leads to the deviation of rod too far forward. This into its turn causes rounding back, impossibility to conduct the basin through the critical point in the almost complete transfer of gravity to the force of muscles of back. Accordingly, the centering of weight through the heels leads to the almost complete transfer of effort to the muscles of basin and thighs, muscle of back they are begun to operate in this case only partially. All varieties of squatting technique ‐ wide, narrow or intermediate require the centering of weight above the lift of foot, it is strict on its middle” /151, 153/. But there are the specialists, who propose the center of gravity to displace predominantly to the heel region of soles /21, 101/. Our specialists consider that the complete center‐of‐gravity disturbance to the heels is possible only during the wide setting of feet. The wider the foot, the nearer the center of gravity to the heel region of soles will displace. during setting of feet it is wider than arms, the center of gravity will be in the center foot with a certain displacement to the side of heel. During the narrow setting of feet, the center of gravity will be in the center foot with the small displacement to the side finger. Some foreign specialists voice opinion about the fact that during the lowering into [prised] the tibial bones must remain practically vertical /98/ Fifth phase – lift from [priseda]. Initial lifting moment easy removal of pelvic belt back due to the secondary stress of long muscles of back in the sacral region /98, 147/. All athletes it is independent of the craftsmanship and the titles, is tested one and it is tighter the point of stumblingblock (“ dead center”) with the lift with the rod from [priseda]. Usually it [nakhodtisya] approximately at the bend into 30 degrees. This place for feet it is necessary to enter into the work in the extremely inconvenient position. It is possible to assume that this is the zone, in which the action of buttock muscles is reduced to the minimum, and muscles extensors of feet must take load on themselves. By the only means of overcoming this “ dead center” is passage through it the effort of thighs and the deflection of head back, which strengthens the action of lever in the aid to thighs. With the lift in the ascending phase the athlete applies explosive effort to the projectile in initial third of motion and slowing down the speed of the motion of rod nearer to the final position /101/. Arms and pelvic region must rise upward with the identical speed /98, 147/. The trajectory of the motion of heading is maximally close to the vertical line, passing through the middle of the soles of athlete /98/. Expiration is accomplished only in upper third of lift from [priseda]. Sixth phase – the fixation of final position consists of: A) complete straightening of feet in the knee joints; In upper third of phase of getting up from [priseda] simultaneously with complete straightening of feet in the knee joints is produced the rectification of body in the hip joints. /98,147/ b) the fixation of final position to the command of elder judge “to the counters” (“[rek]”). At the end of straightening of feet in the knee joints and in the hip joints, the athlete, without weakening muscles of back and without decreasing the concentration of attention, awaits the signal of elder judge “to the counters”. Seventh phase the return of rod to the counters after the command of elder judge “to the counters” (“[rek]”). The return of projectile to the counters is achieved via careful step forward, with the required retention of the tension of the muscles of back and elevated chest. By the technical rules of competitions assistants it is permitted to render aid to athlete in the return of projectile to the counters. The frame decomposition of the fulfillment of squatting with the rod on the arms is executed By deserved trainer of Russia i. G. [Derevyanko].
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sequence 6
sequence 7
sequence 8
sequence 9
sequence 10
sequence 11
sequence 12
sequence 13
sequence 14
sequence 15
sequence 16
sequence 17
Squatting in the fulfillment of the sixfold champion of Europe and peace k. [Pavlova]. At the start (sequence 6) Constantine Pavlov arranges feet only wider than arms, noses edges are slightly expanded to the sides. Feet in the knee joints are rectified. Chin is elevated, view is directed [vpered] [vverkh]. The projection of the center of gravity of body ([ts].[t].[t].) is fallen to the middle of feet. Athlete is situated in the expectation of command “start”. After the command of elder judge “start” the athlete makes [poluvdokh], in this case the chest raises itself also on holding of breath, begins motion downward. (sequence 7) On personnel 8 and 9 it is evident that the downward tibial bones of athlete practically remain vertically during the lowering, basin departs back to the side of heels, occurs the small inclination of body forward. Back preserves flat position. Athlete continues to descend until the upper part of the hip joints is lower than the top of elbows. (personnel 101112) With getting up upward the athlete experiences difficulty with the passage “of dead center” (sequence 13). For the successful passage of this point the athlete actively sets in the work of muscle of legs, for this calculation occurs the easy removal of pelvic belt back (1314). Arms and pelvic region rise upward with the identical speed. In upper third of phase of getting up from [priseda] simultaneously with complete straightening of feet in the knee joints the athlete completely straightens body in the hip joints (personnel 1516). Athlete completely straightened feet in the knee joints, spin he remains in the stressed state, without decreasing the concentration of attention it it awaits the signal of elder judge “to the counters”. (sequence 17) Usually above the errors with the fulfillment of exercise we understand the distortion of the rational structure of entire motion or its individual parts. Moreover, this distortion negatively affects the effectiveness of the fulfillment of exercise because of the appearing difficulties, which interfere with realizing engine possibilities and physical qualities of athlete. The distortion of the engine structure of exercise is recovered by trainer, judge and athlete for a change in the timespatial characteristics. The timespatial structure of the motion of the body of athlete, of his individual parts and rod with the fulfillment of exercise is characterized by the kinematic components: by amplitude, by speed, by acceleration, by rhythm, etc By other words, we see the kinematics of motion, which is the consequence of interaction of the forces of athlete with the constant forces of gravity, inertia, resistance, deformation and friction. Thus , any motions and static positions are accomplished by muscular forces of athlete. Or, if we rest ourselves on the more general common laws, the fulfillment of competing exercises in [pauerliftinge] the clear example of the fact that the dynamics reason for kinematics. But once of reason are concealed in the dynamics, then to trainer and athlete follows first of all well to examine the primary structure of exercise. The rational
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technology of the lift of gravity, as is known, advances extremely high demands for the accuracy of the execution of motions. /56/
Errors, most frequently met in the technology of competing [priseda]. Unbalanced on to center gravity position of heading after the output of rod from the counters can lead to the misalignment of rod and as consequence, the nonfulfillment of exercise. Too dignity of heading on the spin. Too dignity of heading on the trapeziform muscle, creates the additional lever, which inclines your housing forward from the optimum trajectory of motion. Rod must lie, so that the top of heading must be located not lower than the thickness of heading itself from the top of the exteriors of the arms. Fig. 1 /165/ Too wide or narrow a gallant of heading. Incorrect gallant of heading, too wide or too narrow. Excessively wide gallant deprives [pauerliftera] of control over the rod, and narrow creates significant and harmful stress in the elbows. Some of trainer recommend the width of gallant of wider than arms by 510 centimeters, others of trainer to 815 centimeters from each side. It is here difficult to speak categorically, it is not necessary to forget about the individual anatomical structure of athlete. The width of gallant depends on flexibility in the elbow and humeral joints. It is understandable that the width of gallant will be more in Siberian topaz, than in the athlete, who appears in the category to 56[kg]. It is desirable to raise a little upward elbows, this arrangement will prevent the sliding down of rod downward with the fulfillment of exercise. “The method” of rod from the counters with the slack muscles of hands and trunk. The output of rod from the counters with the slack muscles of back can lead to the loss of the control of the athlete over the rod. Rod begins to [tresti] “to strike” athlete, to this it departs many forces. Most frequently, attempt concludes with failure. Too great a withdrawal from the counters. Excess steps this is the excess expenditure of energy and force. The danger of the weakening of muscles of back appears, this can lead to the failure. To move away from the counters is must exactly on so many in order not to catch by their rod and not to concern counters by the foot of foot. Too narrow or wide a setting of feet. In spite of that that setting feet must be individual for each athlete, on the competitions it is possible to meet athletes with the powerful thighs and the poor mobility in [golenostope], which make squattings with the narrow setting of feet. And as the consequence of this, 90% of [nedosedov]. Too wide an arrangement of feet can lead to the injuries of elbows and groin. Incomplete motion amplitude downward, not the passage of right angle. Not the passage of right angle according to the technical rules is considered error and attempt cannot be considered successful. Excess inclination of housing forward. The superfluous inclination of housing forward with the squatting can occur for the following reasons: insufficient flexibility in the talocrural joint, the insufficient force of muscles of lower part the spins or the irregular shape of the fulfillment of exercise. Lead of the lift of basin according to the relation to the shoulder girdle (prompt straightening of feet in the knee joints). It leads to the superfluous inclination forward, and the large part of the load lies down on the muscles of back. Not the disconnection of elbows in the initial counter and after lift in the terminal phase. Not the rectification of elbows by athlete both at the start and in the terminal phase, according to the technical rules it is considered error /165/. If trainer in the course of two weeks during the trainings controls the position of elbows in athlete in each of his approaches, this immediately will be reflected in [priseda] technique to the best side. Tipping of the head downward in any of the phases of [priseda]. This can lead to the rounding spins and to the inclination of body forward. The more strongly the inclination will be forward, the less the load on the feet, and the greater to the back. Rounding back in any of the phases of [priseda]. Rounding back can lead to the centerofgravity disturbance to a forward section of the foot and an increase in the load on [nizhniyu] the part of the back. Elbows begin motion. During the lowering must lead the thighs, but not elbows. The key moment of technology consists in the fact that the motion begins with bend in the hip joints to the bend of elbows. Thighs will retire , loading heels. This minimizes the unnecessary advancement of shins forward. Information of elbows. The information of elbows occurs as a result of the unbalance of forces between the reducing and abducting
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muscles of thigh, which can lead to the weakening of muscles of back. It is necessary to work on strengthening of the lagging groups of muscles. Although there are exceptions, for example Aleksey [Sivokon] reduces the elbows, nevertheless with the dead weight of 67[kg] he squats with the rod with the weight of 310[kg]. Lead of the lift of basin according to the relation to the shoulder girdle (prompt straightening of feet in the knee joints). Do not raise basin too rapidly with getting up. The motion of basin and body upward must occur simultaneously so that the back not would " fall” with getting up forward.
A little about the outfitting. Tricot ([kombez]) for the squatting. During the trainings and on the competitions by athletes are used [kombezy] of three American firms: [Inzer], Titan and [Maraton]. Depending on habits athletes use [kombezy] from softer more elastic as for example “Inzer Of champion Of suit” to most rigid “Golt Of metal” of firm [Maraton]. Mike ([polurukavka]). The accordingly technical rules of competitions, during the fulfillment of squatting in athlete under [kombez] must be put on [polurukavka]. Some athletes, (k. Pavlov and other) put on football shirt for the thrust. They explain this to those that it helps them better to fix back in the caved in state. Belt. Belt for [pauerliftinga] considerably is differed from the belt of weightlifter. Width 10 cm throughout entire length, it is prepared from several layers of the crosslinked or [spressovanoy] hard leather. Chief producers of outstanding belts Safe USA, Marathon, Inzer /39/. A good quality are let out belts , also, in Russia, in Izhevsk. Bandages to the brush and the elbows. In the present time many athletes in the squattings use brush bandages for the fastening of brush in the fixed state. By technical rules the permissible length of brush bandages is 50 cm. In practice difficult to meet the athlete, who would not use bandages for the elbows because, in the first turn, they protect knee joints from the injuries. But in the second place, with grow prettier to technology, squattings help during lowering of rod and with getting up with it. According to the rules of competitions it is possible to use the bandages, which do not exceed the length of two meters and width 8 cm. Footwear. Footwear in the squattings it is permitted to use any: [shtangetki], [krossovki], and even Czech woman (them it puts on shoes the double champion of peace Maxim [Podtynnyy]), depending on the habits of the athlete.
Technology of the fulfillment of press lying on the bench. Press lying one of the most popular competing motions. The athletes of many forms of sport in their trainings in the preparatory period use a press lying. Press lying the second competing exercise; therefore is very important so that the athlete in this exercise could further develop the success, begun in the squattings. If for it it succeeds to successfully solve this task, then, as rule, this is the guarantee of victory in the triple competition. To examine the technology of the fulfillment of the second competing exercise of press by lying on the bench let us begin (just as in the squatting) from the technical rules.
Press lying on the bench (rule and the order of performance) 1. Bench must be located on the platform by front (head) part in parallel or at angle not more than 45 degrees relative to the front of platform. 2. Athlete must lie on the spin, by arms and by buttocks coming into contact with the surface of bench. Sole and heels of its footwear must come into contact with the surface of platform or blocks. The fingers must clench the heading, which lies on the counters. In this case the thumbs are located “in the lock” around the heading. This position of body must remain in the time of the fulfillment of exercise.
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3. For guaranteeing the solid support of feet the athlete can use flat plates or blocks not above 30 cm from the surface of platform. On all international competitions must be given the blocks with a height of 5, 10, 20, and 30 cm for the underlayer under the soles of feet. Are permitted the lungs or the very insignificant motions of soles, which are located on the platform or on the blocks. 4. In the time of the fulfillment of press on the platform must be located not more than three and not less than two those insuring (assistants). After that how athlete will independently occupy correct position for the start, it can ask assistants to help it to remove rod from [stoek].[V] this case rod it will be given to the straight hands. 5. The distance between the hands on the heading, which is measured between the indicating fingers, must not exceed 81 cm (both indicating fingers they must be inside the marks 81 cm). In the case, when athlete has old injury or anatomically cannot take heading at the identical distance by both hands, he must previously prevent about this of the judges before each approach. In this case, in the case of need, the heading of rod will be respectively marked before each approach of athlete. The use of an opposite gallant is forbidden. 6. After the removal of rod from the counters with the aid or without the aid of assistants the athlete must await the signal of elder judge with the completely rectified (“switch oned”) in the elbows hands. The signal at the beginning of press must be daN immediately, as soon as the athlete of signs fixed position and rod will be located in the correct position. For purposes of safety elder judge can ask athlete to return rod to the counters, after giving the distinct command “to return” (“[ripleys]”) with the simultaneous motion of hand back, if on the expiration of five seconds after the removal of rod from the counters it could not accept correct launching site for the beginning of exercise. 7. As signal for the beginning of exercise serves the motion of hand downward together with the distinct command “start” (“[stat]”). 8. After obtaining of signal the athlete must lower rod to the breast and maintain it in the fixed position on the breast with the specific and visible pause. Fixed position indicates stoppage. One should use “the rule of one second ", i.e. to hold rod on the breast to the calculation “one”. Then athlete must squeeze out rod upward to the straight hands without the excess (excessively strong) uneven rectification of hands; moreover the rectification of hands in the elbows must occur simultaneously (together). After the fixation of rod in this position elder judge must give the distinct command “of counter” (“[rek]”) with the simultaneous motion of hand back. 9. If anatomically both hands cannot be rectified completely, athlete must prevent about this of judges previously before each approach. /16/
The reasons, for which raised at the press lying on the bench the weight is not included. 1. Error in the observance of the signals of elder judge with the beginning or the completion of exercise. 2. Any change in the initial position in the time of the fulfillment of exercise, i.e. any lift (detachment) of arms, buttocks from the bench either the soles from the surface of platform (blocks), or the movement of hands by the heading. The easy or insignificant motions of the soles of feet are allowed. Noses edges and heels must remain on the surface of platform (blocks). 3. Raising and lowering, bouncing or the motion downward (depression into the breast) of rod after that how it was fixed in the fixed position on the breast in such a way that this helps athlete. 4. Any explicit (excessive) uneven rectification of hands during the fulfillment of press. 5. Any motion of rod downward during the fulfillment of press. 6. Absence of the squeezing of rod to the completely rectified hands during the completion of exercise.
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7. Contact of rod or athlete by those insuring (by assistants) between the signals of elder judge for facilitating the lift of rod. 8. Any contact by the soles of the legs of the athlete of bench or its supports. 9. Nonobservance of any of the requirements, which are contained at the description of the rules of the fulfillment of press lying on the bench. /16/ Phases of press lying. Table 2 Author
Phase 1
Bill Jamison (USA) /7/
[Raspolozhe] Lowering [nie] on heading on to bench and the breast output pcs from the counters
Phase 2
Phase [Sobstven] but the press
Phase 4
Phase 5
John Of lear (Canada) /7/
[Raspolozhe] Output [nie] on the rod bench the counters
[Podgotov] Lowering kA to the heading on press the breast
[Sobstven] but the press
Theodor Arcidi (USA) /7/
[Raspolozhe] Output [nie] on the rod bench the counters
[Podgotov] Lowering kA to the heading on press the breast
Strictly the press
Charles Poliguin (USA) /7/
[Raspolozhe] Output [nie] on the rod bench the counters
Lowering heading on the breast
Rick Of well (USA) /21/
[Podgotovi] body the part
Phase 6
Phase 7
[Sobstven] but the press the rod
[Vozvrashche] [nie] of projectile to the counters
[Sobstven] Fixation but the the press projectile
Acceleration [Sobstven] Final but the pressure press
[Ostapenko] [Raspolozhe] Output Leonid [nie] on rod (Russia) /7/ to bench, the the gallant counters the rod
[Podgotov] Lowering kA to the rod [k] press the breast
Fixation the pause
[Tsedov] Novel (Russia) /14/
Removal rod the counters
Expectation the command “Start”
Lowering
Maintain [Vyzhima] [vanie] [nie] “noticeable” the pause
Neck Boris (Russia)
Method [predstar] [tovogo] the position
Starting the position (fixation rod on the straight lines hands)
Lowering rod [k] the breast
Fixation pause by the rod on the breast
Expectation Lowering the rod on command the counter “on counter "
[Sobstven] Fixation but the projectile in press final the position
[Vozvrashche] [nie] projectile on the counter
The analysis of the table of that given is above, it shows that, in the difference from the foreign, the Russian specialists in greater detail spread press technique lying to the phases. But now in detail let us examine how this technology perform the best athletes of peace. First phase. The method of prefiring state consists of: A)the arrangement of athlete on the bench (sagging of back, the arrangement of feet); During the arrangement on the bench the athlete must try to maximally cave in back, preserving arms and buttocks in the contact with the bench. (see photo 1,2,3) January 2001 by technical rules is permitted to tear off head from the bench.
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Photos of Photos 2.Champion of 3.[Rekordsmen] of the peace Of [midote] peace [Kisshimo] To [daysuke] (Japan) (Japan) Photographs of the Secretary General OF IPF Of [kebirikha] Of [khaynera] Photos 1.the 5fold champion of peace the seascape Of [kudinova] (Russia)
The greater in the athlete will be the sagging of back, the less the way of rod, and the less the physical expenditures will be in athlete. The height of bridge can be limited only by flexibility in the lumbar and breast divisions of athlete, since by the rules of competitions the height of bridge is unconfined. In this case it is necessary to try “to pull” arms as nearer as possible to the basin. The first fulcrum of athlete in this position neck and trapezoid, blades must be brought and they must not concern bench, arms are lowered maximally . Muscles of legs and back be in the stressed state, basin must it concerns bench but not rest on it (see photo 3), the second fulcrum this of the leg of athlete. /2/ at the given moment it is very important, at what height is located the heading. It must lie on the counters at such height, with which the athlete can accept rod from the assistant without disrupting bridge. If rod will lie high on the counters, for athlete it is necessary to be pulled after it and sagging in the back in it will decrease, which will increase the length of press. With the low position of rod on the counters, the athlete will not be able to cave in in the total volume and it will experience difficulties with the output of rod from the counters. /15/
b) the gallant of the rod; The fingers must clench the heading, which lies on the counters. In this case the thumbs are located “in the lock” around the heading. By athletes, in essence, are used two gallants: 1) wide (81 cm), maximum permissible by the rules of competitions, with which the basic load lies down on the breast muscles and 2) the average gallant (with width of 70‐75 cm), who more strongly sets in operation triceps and deltoid muscles, depending on the length of hands and power potential of breast muscles of athlete. Because of the fact that people have the different parameters of body, the length of extremities and strong sections, the ideal width of gallant can be for all of different. /7/ but is those not less, axiom for all one: the wider the gallant of the hands (but not more than 81[sm].), the shorter the path of motion of rod from the breast and, as a result of this, athlete physical the work produced he will be less and, on the contrary, the narrower the gallant of hands, that to [dlinshe] the path of motion of rod, but physical work produced will be large. So it is not necessary to forget, the wider the gallant of hands, the greater the load to lie down on the breast muscles, but the narrower the gallant, the more the triceps and the deltoid muscles load. The front share of deltoid muscles must be lower than line of breast muscles. In connection with this that athletes have the different parameters of body, the length of extremities and strong sections, the ideal width of gallant is strictly individual and there can be in all different. c) the output of rod from the counters. The output of rod is achieved by an athlete independently or with the aid of assistants. In the last time on all international competitions (in 99,9% the cases) rod helps to remove one assistant on to center. Assuming rod from the assistant from the counters, athlete slightly raises basin, is derived rod it forward and descends it on the straight hands maximally downward, via information of blades and lowering arms, then is lowered basin prior to the contact of bench. /2/ g) the arrangement of feet. 35
Soles must be placed as nearer as possible to the elevation of pelvic belt. /18/ muscles of legs be in the stressed state. Athlete must, seemingly stand on the feet and only concern by the buttocks of bench (see [foto]3). This practice helps to stabilize all body, and the muscles, which participate in the exercise work more effectively. The widely arranged feet are encountered so frequently as standing closely each other, but both positions include the elements “of the joining” of body on the bench. Second phase. Starting position. After the method of rod from the assistant the athlete fixes rod in the fixed state with the hands completely rectified in the elbow joints and awaits the signal of elder judge “start” (“[stat]”). Third phase. Lowering rod to the breast. After the signal of elder judge the athlete lowers rod to the breast. Lowering rod to the lower edge of breast muscles must be achieved relatively slowly, with the complete checking of the stress of all participating in the motion muscular groups. /4/. In this case the athlete makes counter motion by breast to the rod, without tearing off the reference points of body from the bench. The angle between the arm and the body is approximately 45 degrees both during lowering of rod downward and with the press. Lowering rod to the breast and the press from the breast is carried out on holding of breath. Fourth phase. Fixation of pause with the rod on the breast. After obtaining of the signal of elder judge the athlete must lower rod to the breast and maintain it in the fixed position on the breast from specific and visible [pauzoy]/16/. Fixed position indicates stoppage. Fifth phase. Strictly press. A) the disruption of rod from the breast; After the visible stoppage of rod on the breast the athlete packs maximum effort into the muscles, which achieve directly a press ‐ large breast, deltoid, triceps and widest. With the so‐called “breast” style of press, the humeral divisions of hands must be located perpendicular to body, in this case making the most of start‐up of the front shares of deltoid muscles. With “by [tritsepsovom]” press, the elbows must be displaced somewhat nearer to the body. Initial pulse to the disruption of rod from the breast give so the widest muscles of back, moving the humeral joints of athlete forward. With “breast” style the rod moves practically in the vertical plan with the insignificant deviation to the side of counters, with “[tritsepsovom]” ‐ differing from vertical plan back. Powerful expiration is produced in upper third of press, practically with [dozhimanii] to the rectified hands /4/. Some athletes at the moment of lowering rod to the breast strain breast muscles, and they a little weaken muscles of hands. They explain, that this is necessary for guaranteeing the sharp disruption from the breast, small acceleration, which is reached by weakening and then sharp tension of the widest muscles of back with the instantaneous connection into the work of the breast muscles, deltoid and [tritsepsov].[Drugie] athletes placing rod to the chest, they do not weaken muscle of hands; therefore they cannot make sharp disruption of rod from [grudi].[Kogda] athlete it tears away rod from the breast, motion at this moment must go from the feet (by their stress) to the side of head, but not in which case upward otherwise will occur the detachment of basin from the bench. /15/. Rod must move approximately vertically upward, with the small incline to the side of counters. It is 36
necessary to try so that the rod would not move strictly vertically upward or to the side of feet, this it excludes from the work of delta. On one of the competitions in [pauerliftingu] the graduate student of the Kuban state academy of physical culture [R].[A]. [Tsedov] it produced [videosemku] of athletes with a frequency of 25 personnel in second. In the process of treating the video recording with the aid of computer and batch of the specialized programs 12 trajectories were obtained and were calculated frame horizontal and vertical displacements [TSTSH]. As a result of the visual analysis of the obtained 12 charts of trajectories [TSTSH] as the distinguishing feature, which makes possible to classify different fulfillments of press lying, For [r].[A].[Tsedovym] was selected the fact of the intersection of the trajectories of the climb phase of the vertical line, carried out through [TSTSH] in the beginning of the phase of lowering. On this fact all trajectories [R].[A]. [Tsedov] it divided into 3 groups. To the first group it carries the trajectories, which do not intersect vertical line ([ris].1). To the second group ‐ trajectories, which intersect vertical line one time ([ris].2). To the third group ‐ trajectories, which intersect vertical line twice ([ris].3). To the form of trajectory [TSTSH] with the lift of rod considerably influences the trajectory [TSTSH] during its lowering. The trajectories of group 1 are observed then, when athlete in the phase of lowering in the section SV ([ris].1) places the projectile excessively of [vpered]‐[vniz]. Then, for the calculation of the elasticity of the additionally extended muscles in the 3rd phase with the lift (section VA) OF [TSTSH] has relatively vertical trajectory, which does not intersect the vertical line of starting position [SE].
Fig 1. Chart of the trajectory [TSTSH] of the group of the I
Fig 2. Chart of trajectory [TSTSH] the group OF THE II
Consequently, boundary position ([GP]) between the 2nd and 3rd phases ([s]), on the comparison with the same between the 5th and 6[oy] phases (a), is located nearer to the head relative to the body of athlete. The trajectories of the group OF THE II are observed in such a case, when athlete with difficulty [preodolevaet] “ dead center " in the climb phase (section VA in Fig. 2), which is connected with the approximation of trajectory [TSTSH] to a vertical line of starting position [SE] and its intersection at point D. In this case [GP] between the 2nd and 3[oy] phases it is located further from the head relative to the body of athlete, on the comparison with [GP] between the 5th and 6[oy] phases.
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Fig 3. Chart of trajectory [TSTSH] the group OF THE III The trajectories of the group OF THE III, in the opinion Of [r].[A].[Tsedova], are connected with the fact that athlete at the beginning of climb phase (section VA to [ris].3), after losing elastic impulse in connection with the long delay in “dead center” (section [V]F), energetically raises the rod of [vpered][vverkh], which predetermines repeated intersection at the point D of the vertical line of starting position [SE]. In this case relationship [GP] ([s]) and (a) they coincide with 1 group. b) the passage “ of dead center "; With the analysis of the graphs, executed By [r].[A].[Tsedovym] in the 5th phase (see table 2), was revealed “the threshold of stumblingblock” (subsequently “dead center”) the most inconvenient section for the manifestation of the effective muscular force of athlete. This zone is one of the major factors, which limit sport result ([ris].4). The section of graph, concluded between the vertical lines A and B, is the zone indicated. Correlation analysis showed that the height and the time of the exposure “ of dead center " for each athlete is especially individual. Their values depend on the qualification of athlete, floor, percent relationship of the weight of projectile to the individual maximum result at the press lying. It is established that with an increase in the qualification of athletes, under the competing conditions, it is observed more expressed “ dead center ". Probably, this fact is connected with the approximation of the weight of projectile to a record result of the specific athlete.
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Fig 4. Graph of frame vertical displacement [TSTSH]. Time of the exposure of this zone from [GP] between the 4[oy] and 5th phases (see table 2) on the average it is 0,4 1,2 s. Depending on the anthropometric special features of lift operator distance from the breast in this time to equal 11 18 cm. /14/ c)final pressure. During the final part of the press, (approximately in upper third of press) one should make powerful sharp expiration. The rectification of hands in the elbows must occur simultaneously. Sixth phase. Fixation of rod in the final position on the straight hands, to the command of elder judge “to the counters " (“[rek]”). After the complete and simultaneous rectification of hands the athlete fixes rod in the fixed position and awaits the signal of elder judge “to the counters” ([rek] "). Seventh phase. Return of rod to the counters (after the command of elder judge “to the counters " (“[rek]”). After the signal of elder judge, the athlete returns rod to the counters independently or with the aid of the assistants due to the centerofgravity disturbance of projectile, which is located in the hands rectified upward, back, for the elevation of the eyes of athlete. The frame decomposition of the fulfillment of press technique lying is made by the deserved trainer of Russia, by a senior trainer of the [yuniorskoy] command of Russia i. G. [Derevyanko].
sequence 1
sequence 2
sequence 3
sequence 4
sequence 5
sequence 6
sequence 7
sequence 8
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sequence 9
sequence 10
sequence 11
sequence 12
Press lying carries out [Mayl] Of [zhenifer] (Mail Of jennifer) of the USA, the champion of peace among [yuniorok] of 2000 , in the category to 48[kg]. Sequence 1. Method of rod from the assistant. After that how assistant it let go rod, [Zhenifer] still not much brought rod it forward and stopped it opposite the lower part of the breast muscles. Sequence 2. As we see [Mayl] it caved in back, it rests on two points: the first neck and trapezoid, and the second of foot. Basin only concerns bench. Heels are maximally pulled to the elevation of pelvic belt. Sportswoman fixed rod in the fixed state, with the rectified hands in the elbow joints, in the expectation of the signal of elder judge “start”. On personnel 3 and 4 evidently, as [Mayl] during lowering of rod to the breast makes counter motion by breast to the rod, without tearing off basin from the bench. The sagging “of bridge” reached maximum (see sequence 5.), feet are stressed, basin hardly concerns bench, sportswoman seemingly arose to the feet. In this position it made the visible stoppage of rod on the breast (see sequence 6.). After the stoppage of rod on the breast the sportswoman makes maximum explosive effort with muscles of upper shoulder girdle. The disruption of rod from the breast is accomplished due to the breast, the deltoid, triceps and the widest muscles (see personnel 7 and 8). Initial pulse (motion) at this moment goes from the feet to the side of head. Began the most difficult moment of press, the passage “ of dead center " (see sequence 9). Sportswoman by the way of the concentration of volitional and muscular efforts is successfully past the zone “ of dead center " and presses home rod to the complete rectification of hands (see personnel 10 and 11). You will focus attention on the fact that the higher the rod, the less becomes the height “of the bridge” of sportswoman. This speaks , that it seemingly departs by body from the rod. After the complete and simultaneous rectification of hands the sportswoman fixes rod in the fixed state and awaits the signal of elder judge “to the counters ". (see sequence 12.)
Errors, most frequently met at the technology of competing press lying. ·
[neottsentrirovannyy] the gallant of the heading projectile; can to bring [k] to misalignment and as consequence [k] uneven to the squeezing rod, that it is forbidden technical by rules;
·
“open” the gallant of heading; in the form [travmoopasnosti] this gallant it is forbidden technical by rules; /16/
·
too the close one the arrangement head [k] to counters; if we lie on bench so, that the heading it will be it is located lower than line eye, then with the press of the rod it is possible to catch counter, that it will bring [k] unnecessary to the friction heading [o] counter or the stoppage rod;
·
nonoptimal the angle the flexure feet in the the knee joints; nonoptimal the angle the flexure feet it can bring [k] to [raslableniyu] muscles of back and to the decrease the sagging (bridge), that it will lengthen the way of the rod and it will increase spent the effort athlete;
·
not the observance fixed the position on the breast (pause), the parry heading from the breast; the squeezing rod without seen the stoppage of the rod on the breast, or the depression rod on the breast without the stoppage or the parry heading from the breast it is forbidden technical by the rules competitions; /16/
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·
incomplete “disconnection” hands in final to the point of press; not complete the disconnection the hands it is forbidden technical by rules. If anatomically both hands not they can be they are rectified completely, the athlete it must to prevent on this the judges previously before by each approach. /16/
·
the detachment heels afterward the beginning of press; the detachment of the heels afterward the beginning of the press it is forbidden technical by rules; /16/
·
the detachment basin from the surface bench; the detachment of the basin from the surface the bench it is forbidden technical by rules. /16/
A little about the outfitting: Football shirts for the press lying. The use of football shirts for the press not only decreased the number of injuries, connected with the press lying, but also made it possible to place new world records. Mike for the press lying it works also as suit for the squattings, then exists is added additional support in order to help muscles with the displacement of weight. Football shirts for the press are distinguished by the thickness. The thicker it is, the greater the support. Tricot for the press lying. As a rule, the tricot of the free cut from the elastic, which is freely stretched. In contrast to squattings, by tricot for the press lying neither why it protects and nor what aid does not render. But according to the technical rules of competitions, athlete is obligated to dress tricot above the football shirt for the press lying. Bandages on the brush. Also we recommend in the required order the using of bandages for the brushes in order to fix brush in the fixed state. Belt. The applications of a belt at the press lying of the opinion of trainers and athletes are divided on the necessity. Some consider that the belt is necessary, others are considered that it is not necessary, only it interferes. We recommend the using of a belt with the trainings and on the competitions, this will make it possible to give the large stabilization of body during the press and it will retain football shirt for the press in the stretched position. We advise to use a [tyazheloatleticheskiy] belt, it to [pomyagche] and a little less according to the size. You will focus attention on photograph 1,2 and 3, and also to the kinogram of the fulfillment of press lying k. By Pavlov. These great athletes carry out press lying with the belt. Footwear. Footwear for the press must be not slippery so as to ensure reliable support and it is desirable with the heel. But we recall that according to the technical rules the maximum altitude of heel must not exceed 5 cm.
List of the utilized literature. 1. Bill [Kaytsmayer]
Press lying for the powerful top [tela].[Zh] l: “Muscle and Fitness” of №4 1984
2. Zavyalov i.
Press lying. Zh l: “The worlds of force”. №1 2000
3. Craig [Tokarski]
Craig [Tokarski], the possessor of world record at the press lying on the bench. Zh l: “Muscle and Fitness”. June 1995
4. Poppy r. Stewart
Press lying of 180 kilograms. “[Uayder] sport " 1999
5. Mike [Saypson]
My Russian program of press. Zh l: “Muscle and Fitness”. September 1987
6. [Ostapenko] [L].[A].
As to increase result at the press lying. “Sport life of Russia " №12 1995
7. [Ostapenko] [L].[A].
Special features of training process in the power triple competition in the stage of selection and primary training. Thesis. 2002
8. Ritchie Smith Tom [Venuto]
“BREAKTHROUGH” at the press lying. ” IRONMAN” of №5 2001
9. Simmons Louis
Use of chains with the press lying.
10. [Sloan] number system.
Press lying. Zh l: “Ironman”. №10 2000
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11. Stars M.D.
Press technique lying at [pauerliftinge].
12. Williams James
Auxiliary exercises for increasing the results in the press on the bench. “Muscular Of development” May 1974
13. F. K. [Khetfild]
Comprehensive management on the development of force ". New Orleans 1983
14. [Tsedov] [R].[A].
Is computer [videograficheskiy] the analysis of the sport technique of the exercises of [pauerliftinga]. Exhaust qualification work of baccalaureate. [KGAFK] Of [kranodar] 2000
15. Chernishev p.
Press, nothing besides press. Zh l: “The worlds of force ". June 1999
16. [Shantorenko] OF THIS YEAR.
Technical rules. Omsk 2001
17. Neck [B].[I].
As I train press lying. Zh l: “Olympus” of №23 1999
18. [Shvub] Of [yozef]
Press technique lying. “Trainer”. November 1980
19. Daniels Of douglas
Close Of grip Of bench Of press. “Powerlifting USA”. January 2000
20. Zulak Of gregory
Boost Of your Of bench Of press. “Mscul Of mag Of international UK” Of december 1994
21. Rick Of well
Rick Of wells Of benchpress. 1986.
22. Simmons Of louis
More Of big Of benches. “Powerlifting USA”. January 2000
23. Wogman Of dan
The Of bench Of rules. “Muscle and Fitness”. Augast 1998
Technology of the fulfillment of thrust by camp. When you look competitions in [pauerliftingu], then you are convinced, that camp thrust most impressive and most entertainment of three competing exercises. In the opinion specialists thrust camp is most important of three motions. In the connection with the fact that the thrust camp is the completing exercise in the competitions in [pauerliftingu], for this very reason result in the thrust, often, it becomes the decisive factor in the appearance of athlete. Although in the history of [pauerliftinga] there is the fact, when Polish athlete Andrezej [Stanashek], which appears in the category to 52 kgf, for a period of eight years ruled on the championships of peace and Europe because of the very strong results at the squattings and the press lying with the very weak result in the thrust by camp. Frequently it established the world records and Europe in the first two motions, thus created such large detachment from the rivals, which was sufficient for the victory. But it was worthwhile for Andrezej on the championship of peace of 2001 not to show record results in the first two motions, as it proved to be in the third place, but its rivals left forward because of the thrust by camp. Therefore to athletes it is very important to possess the perfect technology of the fulfillment of thrust by camp, and for this it is necessary to clearly study technical requirements for this form of motion.
Thrust (rules and the order of performance) 1. Athlete must be located facing the forward section of the platform. The rod, which is located horizontally in front of the legs of athlete, is retained by arbitrary gallant by two hands and rises upward to that moment, until athlete arises vertically. 2. Must be completely rectified, the arms diverted back on the completion of the lift of rod in the thrust of foot in the elbows. 3. The signal of elder judge consists of the motion of hand downward and distinct command “downward” (“Down”). Signal will not be given until rod is be retained in the fixed position and athlete is be located in the indisputably final position. If rod slightly shakes (it shakes) with the passage of elbows, then this is not the reason for that in order not to include raised by weight.
4. Any lift of rod or any intentional attempt to raise it are considered approach. After the beginning of lift are permitted no motions of rod downward until athlete reaches vertical position with the completely rectified elbows. If rod settles with the removal of arms back, then this is not the reason for that in order not to include raised by weight. /19/
The reasons, for which the weight raised in the thrust is not included. 1. Any motion of rod downward , before it will reach final position.
42
2. Error in the adoption of vertical position with the diverted back arms. 3. Incomplete straightening of feet in the elbows during the completion of exercise. 4. Support of rod by thighs in the duration of ascent. If rod slides on the thighs with the lift upward, but in this case by them it is not supported, this is not reason in order not to include raised by weight. In the case of doubt the judical solution must start in p to [olzu] of athlete. 5. Steps back or forward, although the lateral horizontal motion of sole or rocking the soles between the noses edges and the heel are permitted. 6. Lowering rod before obtaining of the signal of elder judge. 7. Lowering rod to the platform without the control by both hands, i.e., the discharge of rod from the hands
8. Nonobservance of any of the requirements, which are contained in the description of the rules of the fulfillment of thrust.
Fig 1. It illustrates the support of rod by thighs. /19/ Just as with the examination of squatting technique with the rod on the arms and at the press lying on the bench, we brought together the opinions of foreign and domestic specialists to the table
Table 3 A[vtor]
Phase 1
Phase 2
Phase 3
Phase 4
Bill Of jamison Gallant of Lift of the rod Fixation of (USA) /8/ heading and the final the adoption position of the initial position
Lowering the projectile
John Of lear (Canada) /8/
Initial position
Lift of the rod Fixation of the final position
Lowering the projectile
Ladislav Philip Initial (CSR) /8/ position
Lift of the rod Fixation of the final position
Lowering the projectile
43
Phase 5
Phase 6
[Deyvid] Of [pasanella] (USA) /8/
Initial position
[Ostapenko] Occupation Leonid (Russia) initial /8/ [ozitsii]
Lift of the rod Fixation of the final position
Lowering the projectile
Gallant of the Detachment Rectification Fixation of heading of of rod from into the final the final the rod the platform position position
C[molov] Sergey (Russia) /13/
[Podgotov] [Dinamiches] Detachment [Sobstven] Fixation the [itelnye] cue is the of rod from but the lift of actions start the platform the rod
Neck Boris (Russia)
Method of the starting position
Detachment of rod from the platform
Strictly the Fixation of lift of the rod the final position
Return of projectile to the platform
Return of projectile to the platform
As it is evident from the table, all foreign contributors on [pauerliftingu] speak about 4[kh] the phases of thrust by camp, that it does not map onto our view, the complete phasebyphase picture of the fulfillment of thrust by camp. Russian specialists give the more complete picture of the phasebyphase fulfillment of thrust by camp. But, to the regret, until the present time, none of them made the attempt to describe the technology of thrust by camp on the phases. For the first time the description of the phasebyphase execution of the technology of thrust by camp [predlogaet] the judge of international category b. I. Neck. First phase. Method of starting position. a) the arrangement of feet; b) the gallant of the heading of rod; c) the seizure of heading; g) the position of head. Вторая фаза。 [Oryv] of rod from the platform Third phase. Fixation of the final position Fifth phase. Return of projectile to the platform In [pauerliftinge] the thrust camp is carried out by the following methods: classical ([tyazheloatleticheskiy]) and “bag”. But so with many intermediate versions. (c[m]. Photos 14)
Photos 1 Photos 2 Фото 3 Photographs of the deserved trainer of Russia [A].[A]. [Efimova]
Photos 4
As is evident on photo 1, repeated champion of peace Eudes [Kouen] carries out thrust in the [shtangistkom] style, and repeated champion of peace and Europe Valentina [Nelyubova] demonstrates the style “of bag” (photo 4). And the intermediate versions: (photo 2), in the conqueror of the goblet of Russia 2001 Of [ravilya] of Zazakov and champion of Europe among [yuniorov] Nikolai [Asabina] (photo 3). 44
Many specialists of [pauerliftinga] correctly consider that the style “of bag” is most more progressive; therefore we will examine the technology of the fulfillment of thrust by the style “of bag”. First phase. Method of the starting position (cooperation of athlete with the rod to the moment of its separation from platform). In the opinion [V].[I]. It is radio‐new (1967), “starting position influences the way of rod, the value of the efforts, developed by athlete, the degree of start‐up the work of muscles the motion amplitude of rod, speed and perfection of the technical fulfillment of exercise ". On [L].[N]. To Sokolov (1972), the primary task of start is the adoption of this pose, which would ensure the most effective use by an athlete of its physical possibilities in the process of lifting the projectile. /8/ Thus , the method of starting position consists of: A) the bearing area of athlete is determined by the arrangement of his soles in the starting position. [Ras]c[tanovka] of feet, as in the squattings, vary from the classical ‐ foot on the width of arms, to to widest setting of soles, with the style “of bag” and many intermediate versions. But in any case it must provide the possibility of application to the rod of the corresponding acceleration with its lift and ensure the necessary stability of system “athlete‐ rod”. /4/. The wider the arrangement of feet, the more vertical, must be the spine of athlete /11/ and noses edges are expanded by 45‐60 degrees. With any version of the arrangement of feet the elevation of heading must come above the middle of sole, and humeral joints ‐ directly above this point. /11/. The athletes of high class attach very great significance to the arrangement of soles, locating them with the accuracy to the millimeter. Athlete preserving straight back, descends [podsedaya], bending feet and separating elbows to the sides in the direction of noses edges. Basin will be given forward nearer to the heading, spin flat. b) hands hold heading, passing between the elbows. by athletes are c) in essence used two forms of the seizure of the heading ‐ many‐sided, with which the palms are inverted to the different sides and simple, with which four fingers are located from one side of the heading of rod, and thumb with another. Some athletes heading do not during capture clamp fingers completely, they retain rod on the phalanges it is finger, as on “the hooks”. There are athletes which they arrived into [pauerlifting] from the heavy athletics, they use seizure in it " soaked” with which thumb it is superimposed on the heading, and indicating and average cover it on top. Brushes must be arranged on the heading on such width that in the rectified position brushes would prove to be in the outer sides of the pelvic bone g) the head of athlete at the start into a somewhat elevated position, view is directed forward. With this position of head under the action of [sheynotonicheskikh] reflexes rises the tone of the extensors of body how is facilitated the necessary fixation of body and the effectiveness of the start of these muscles in dynamic work rises. Studies show that with the raised head the force, developed at the start, to 9% is higher than with that omitted. Simultaneously is reduced the tone of the flexors of hands, which, in its turn, ensures the more durable “suspension” of rod and is decreased the possibility of their premature start‐up . /3/ C[portsmeny] differently locate body both in the starting position and with the lift of the rod: some, raising rod, hold the back of that caved in, others, after caving in back at the start, bend it with the detachment of rod from the platform, the third at the start and in the beginning of lift rods hold it 45
several that bent. The experimental studies, carried out by specialists in the heavy athletics, showed that in all cases with the caved in back the lift is more at the start to 8,3%. When body as a result of the tension of the long muscles of back is caved in in the back, it presents rigid lever. Thereby is ensured the more complete transfer of the force of the extensors of feet and body to rod. /2/ Is distinguished the preliminary and dynamic starting of the position of athlete, following one after another. Preliminary starting position ‐ this is the pose, from which the athlete begins interaction with the rod /4/. In this position the rod and athlete take independent place of support and in no way they interact between themselves. However, in the dynamic start the athlete actually already approached the lift of rod; however, yet did not separate projectile from the platform, but its weight only balanced, after exerting the specific force. At this moment the system athlete ‐ rod acquires the united support (soles of the legs of athlete) /3/. However, when athlete it takes up the fulfillment of thrust, they immediately enter into interaction with each other, forming system “athlete‐ rod”. The first, what is approached this system, selection of united support. It is achieved by displacing the centers of gravity of athlete and rod to the vertical line. By this is caused a change in the pose of heavy athlete. Therefore, dynamic start ‐ this is the instantaneous pose, which precedes separation of rod from platform. Thus , in the preliminary start of muscle of athlete is carried out the structural behavior, directed toward the retention of the pose accepted. However, in the dynamic start the passage from the structural behavior to the dynamic is accomplished. /3/ There are athletes, who carry out start with the preparatory motions in the vertical plane, directed toward that in order to facilitate the beginning of the detachment of projectile. After the seizure of heading they smoothly and highly raise basin to the moment of the conclusion of body to the horizontal position, and then, increasing speed, is carried out reverse motion downward. Simultaneously occurs a gradual increase in the tension of hands /7/. When humeral joints occur accurately above the heading, feet begin energetically to be unbent. However, it is necessary to remember that the mastery by them presents definite difficulty. It consists in the passage from the preparatory motion to the lift of rod. Therefore the mastery of preparatory motions must begin only after that how athlete it mastered the technology of thrust without the application of these motions. In the starting position the athlete places feet to the most convenient, steady and natural position for it; the projection of the heading of rod is fallen to the [plyusnefalangovye] joints or insignificantly they will take leave from them. Noses edges are expanded to the sides, elbows are separated to the sides in the direction of noses edges. Shins straight lines, almost or completely concern heading. Projection of the center of gravity of body ([ts].[t].[t].) ‐ in the middle of feet. Back straight line or is a little rounded. The angles of the flexure of feet in the knee joints ‐ 60‐90 degrees, then are a basin it can be located on the level of elbows or higher than them. Starting positions there can be countless set, but with any start up to the moment of separation of rod from platform athlete gradually increases the efforts, applied to the heading of rod. The position of athlete at the start depends on his increase, on the length of hands, body and legs, from the level of the development of the extensor muscles of body and extensor muscles of legs, from the 46
proportions it is sectional body and width of the arrangement of feet. The athletes of different increase have in the starting position the different angular relationships between the levers. In the athletes of low increase the angles in the knee joints are more than in the athletes of high increase. Therefore major portion of the speed communicates rod in the athletes of low increase due to the extensor muscles of body, and the athletes of average and high increase have the capability to accomplish acceleration of rod in the first phase of thrust in essence for the calculation of the extensor muscles of feet. /4/ However, one ought not to forget the main and necessary condition: at the quite last moment before the detachment of rod from the platform the athlete must accept this position that his arms would be located in one plane with the heading or minimally would differ from it. /11,12/ At the start the hands must be straight lines. Arms are omitted (they are stretched over) and are located above the heading or brought out a little forward. Chin is elevated, which contributes to the rectification of back, view is directed [vpered]‐[vverkh]. The basic task of athlete, who assumes starting position, to optimally arrange the levers of its body and to create rigid interaction between the members of kinematic chain of athlete, the support and the rod, which would contribute subsequently to the lift of rod. Second phase. Detachment of rod from the platform. Before the detachment of rod from the platform should be made a short energetic inhalation and carried out the thrust on holding of breath. By studies i. M. By [seropeginym] (1965) it is proven that the best effect in the high‐speed‐ power motions they are observed with short holding of breath. I. M. [Seropegin] revealed the maximum value of camp force during the straining, when in the lungs was contained the volume of air, equal to ¾ to the vital capacity of lungs. /1/ The moment of the department of rod ([MOSH]) is boundary between the first and second phases of thrust. At this moment the system athlete ‐ rod becomes united relative to support. /8/ the direct detachment of rod from the platform is accomplished due to the initial pulse, created by straightening of feet /6.17/. In this case are unbent not only knee, but also hip joints, a little are bent talocrural. pelvic region and arms must rise upward with the identical speed, long muscles of back preserve static stress /14/. Heading must be moved as nearer as possible to the surface of tibial bone and front surface of the thigh /11/. Hands must serve only as connecting link between the heading and the upper part of the body (humeral joints), they must be rectified and practically not participate in the lift. Rod from the platform is separated quietly, but subsequently its motion must be uniformly accelerated, i.e., lift must be produced with the gradually increasing effort. In which case it is not possible to pull rod from the platform. There are one laws governing the fulfillment of thrust in [pauerliftinge]: the muscle more rapidly is reduced in how many once, so much once smaller force it can develop with the breaking stress, i.e. in order to raise record rod rapidly, necessary to possess larger force than in order to raise it slowly, and, respectively, the [medlenee] the lift of rod, the greater the weight can be raised (s. Yu. [Smolov] 1990). This phenomenon follows from known characteristic equation a. Hill: /[R]+[a]//V +b/=[s], where R the breaking stress of muscle; The V ‐ speed of reduction; and, b and with the constant.
47
Fig. 2 real dependence is “force the speed ", which reflects changeability efficiency. muscle (on v. B. To [korenbergu], 1979). Therefore with the fulfillment of thrust one ought not to attempt to raise rod rapidly, yes this with the maximum weights and it is impossible, one should attempt to raise rod powerfully constantly, for the elongation of entire lift applying maximum effort. /15/ Basic task of athlete in this phase to develop effort for the detachment of rod from the platform without disturbing balance in the anteroposterior direction under the changed conditions. /3/ Third phase. Strictly the lift of rod. A) after overcoming of two thirds of motion amplitude , when feet are close to the rectified state, arms begin to work in the dynamic behavior, straightening trunk. /14,20/. Practically the rectification of trunk and the supply of pelvic belt forward occur, when heading passes the level of knee cups /3, 20/ All the same criteria of the optimality of motion here act. Only additional condition for normal lift straightness of the trajectory of rod, in the difference from the [tyazheloatleticheskikh] motions, where most optimum of [troektoriya] of rod S descriptive curve. This is connected with the fact that in the process “of elevator” the speed of rod is considerably less, and the ratio of the mass of rod to the mass of athlete is considerably more than in the jerk or the push. It is necessary to note that the vertical climb of rod is effective only with the very significant burdenings the exceeding weight of athlete more than 2 times. b) “ dead center ", the most difficult moment “of elevator” the moment of passage by the rod of elbows, since. at this moment it is very difficult to preserve a strict equilibrium. With rapid straightening of feet, the elbows depart back and rod seemingly hovers in front, this leads to the fact that the center of gravity of rod departs forward from the center of gravity of athlete. And many athletes cannot continue motion in this position. It is here necessary to strive so that the rod at the level of elbows would be maximally approximating to center gravity of athlete and would have the definite speed, not less than 0,1 m/s, elbows themselves were separated to the sides, then be created all conditions for the successful completion of motion. c) in last third in work are included the trapeziform muscles, which discharge the arms of athlete back. /19/ head and upper part of the back in this case are withdrawn . Fourth phase. Fixation of terminal phase. The fixation of final position is achieved with the simultaneous complete rectification of feet and spine, the removal back of arms for the calculation of the reduction of trapeziform and diamondshaped muscles /10/. Back in this case remains vertical, and for warning the excess arching of spine should be in the terminal phase of lift strained buttock muscles /5/. At this point of the motion of [pozvolitelen] light [poluvydokh], but not complete, since this decreases the hardness of chest. /20/ Fifth phase. Return of projectile to the platform. Lowering rod to the platform is produced in the reverse order, but with the somewhat larger speed, the main means for the calculation of the inferior work of muscles of legs. Back must preserve the rectified and stressed state, the gallant of heading remains to the contact of projectile with the platform. You will focus attention on the technology of the fulfillment of thrust by the camp sixfold champion of peace Constantine Pavlov.
The frame decomposition of the fulfillment of the technology of thrust by camp is executed by the deserved trainer of Russia, by the senior trainer of the [yuniorskoy] command of Russia i. G. [Derevyanko].
48
sequence 1
sequence 2
sequence 3
sequence 4
sequence 5
sequence 6
sequence 7 sequence 8 sequence 9 K. Pavlov (Russia) 56[kg], repeated champion of Europe and peace. At the start (sequence 1) K. Pavlov places feet by the style “of bag”, noses edges are expanded to the sides approximately to 50 degrees. Athlete undertakes rod by manysided seizure, hands straight lines, arms are located several in front of the heading, the basin of higher than the elbows, spin straight line. Elbows are separated to the sides in the direction of noses edges, shin concern heading. Chin is elevated, which contributes to the rectification of back, view is directed [vpered][vverkh]. Проекция центратяжести тела (ц。 T. T.) is fallen to the middle of feet. This position is as soon as accepted, athlete begins the lift of rod. (sequence 2) The detachment of rod from the platform proceeds due to the active effort of muscles extensors in the knee joints. In this case hip joints are unbent and are bent talocrural. Basin and arms rise upward simultaneously, body only is inclined, arms continue to cover rod. Hands are rectified and serve as the connecting link between the heading and the upper part of the body. On sequence 3 it is evident that the feet are included in motion somewhat more rapid than arms and the top of back, which continues to preserve static [napryazhenie].[Grif] of rod is maximally approximating shin. With the active rectification of back the basin of athlete will be given forward, foot almost straight lines. Began the most difficult moment of thrust passage of elbows. The heading of rod is maximally approximating to center gravity of athlete. (sequence 45) Athlete continues to lead housing to the vertical position. Basin and breast will be given forward. Feet are completely rectified. Chin descends . (sequence 67) The continuation of the slope of back, the removal of arms back occur due to the reduction of [trapetsividnykh] and diamondshaped muscles, chin is forced against breast. (sequence 8) Athlete fixes rod in the final position, in the expectation of the command of judge “to lower”.(sequence 9)
The most characteristic errors are the meeting with the fulfillment thrusts by the camp: ·
Asymmetrical the gallant of heading; can to bring [k] to the misalignment rod.
49
·
narrow the setting feet; if to decrease the distance between by soles, then it will increase way with the lift rod, than it is wider the setting feet, that the way is less rod.
·
the transfer the center the gravity athlete on noses edges or on heel; if the heading the rod it will prove to be it is nearer [k] to noses edges, then in initial to the phase it will increase the lever between by support and by the center gravity. In result, it will grow load on to spin and it is considerable it will be complicated the detachment rod from platform. Lift [s] by support on the heel it brings [k] so that athlete pulls the rod to itself, the heading it comes in the close contact with the body and it appears absolutely not desirable the friction between them /18/.
·
too large the turn soles; in the the initial the position too the large turn the soles it brings [k] poor the stability in the the final to phase and it requires more precise the performance in all motion.
·
not the breeding elbows in side; in the the starting the position poor the separation of the elbows the basin is moved away from the heading rod, it increases load on back and it creates the difficulty with the detachment rod from platform.
·
the beginning the motion upward [s] by arms, projection of which not it coincides [s] vertical by the projection heading; this error can to bring [k] to the removal the heading rod from feet, that it brings [k] to the increase load on back.
·
the attempt the disruption projectile [s] floor by the jerk (pulling); athlete can to lose the control above the rod, and as the consequence not the lift rod.
·
too early the rectification feet at the beginning the thrust too it is earlier the rectification feet can to bring [k] to the displacement the center the gravity rod forward (to hovering the rod it is in front), that it brings [k] to the sharp increase load on muscle of back.
·
the lead the raising basin on to relation [k] to the raising humeral belt; in the the initial to the phase the lift basin it is earlier arms it brings to the inclination housing, A it means to those to the consequences: to the increase load on back, to the complication the detachment rod and to the rectification housing in to terminal phase.
·
too it is earlier the start trapeziform muscles; the lift of the arms before the fact, as to lead it back gives them to the the reverse to the motion rod, forbidden by rules.
·
the inclination the head forward with the realization thrust; the tipping of the head forward it weakens muscle of the back and it brings [k] it to rounding.
·
the rounding spins in initial or final to the phase of thrust; the rounding spins in to any phase the fulfillment of the thrust it brings [k] so that entire the load it lies down on the bottom of back on back. Than it is stronger the inclination forward, that it is less load on foot, and thereby it is more on to spin. This the type of the technology thrust very it is potentially traumatogenic.
·
Trainer and athletes must remember that the best method to correct error ‐ to find and to remove reasons, its causing. And if several them, then it is very important to determine the main thing. Sometimes, without knowing precise direction of motion, athlete at random, the relying on acquired previously habits, irrationally includes these or other groups of muscles. Selecting exercises for the correction of error, it follows to be guided by the following operating instructions: 50
A) to reduce the weight of rod and the rate of the fulfillment of exercise; b) to again refine engine idea and “muscular feelings " of the studied exercise; to c) break competing exercise on the part; g) in the first turn to use such moving exercises, which force athlete to assume the positions of body, which lead to the correction of technology. d) the work on the correction of errors and the fastening of the new habits of technology must be conducted on 60‐70% weights with the subsequent, gradual gain in weight . Some specialists recommend the training of thrust one time in week or once a ten days. This is obtained, that the athlete trains thrust camp only of 3‐4 times in the month. Perhaps for this number of trainings, it will be able to correct errors in technology? What technology will be able “to place” trainer to his student, for so small a number of trainings in the thrust by camp? A little about the outfitting. Tricot for the thrust in the present time are let out special tricot for the thrust by camp, but in our country, it rarity. Therefore the majority of athletes carry out thrust camp on the competitions in the same tricot as squatting. In the best case in the [inzerovskom], not rigid tricot. Mike for the thrust according to the technical rules of competitions with the fulfillment of thrust [polurukavka] can be put on under the tricot on the desire of athlete. Women must compulsorily put on [polurukavku] under the tricot in the time of the fulfillment of all three exercises of [pauerliftinga]. /19/ since 2000 they began to let out special football shirts for fulfilling the thrust. Mike tightens upper shoulder girdle back, thus it helps to hold the back of flat and in the terminal phase “fixation”, it removes arms back. Bandages on the brush and to the elbows on the desire of athlete in the thrust by camp it is possible to use or not to use bandages on the hand or to the elbows. Belt 99 percent use belt with the fulfillment of thrust by camp, but it is possible to carry out thrust camp and without the belt (for example, repeated champion of Europe and peace Victor [Naleykin] (Ukraine), is carried out thrust camp without the belt). Footwear the best version of footwear these are the gymnastic slippers “of Czech woman”.
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Descriptions on the physiology and the sport training. Moscow. [FiS]. 1971 s. 35
2. Vorobyev [A].[N].
Heavy athletics. Moscow. [FiS]. 1972 [s].4243
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Do not destroy your back. “IronMan” March 1982
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Biomechanics of [tyazheloatleticheskikh] exercises. Moscow. [FiS]. 1976 s. 7374
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Correct and incorrect fulfillment. “IronMan” November 1981
6. [Koan] the edward
Add 30 pounds to your [dedliftu]. “Muscul and Fitness” July 1986
7. [Lukyanov] [M].[T]. [Falomeev] [A].[I].
Heavy athletics for the youths. Moscow. [FiS]. 1969 [s].109
8. Medvedev [A].[S]. [Lukashev] [A].[A]. Kanev [V].[B].
On the pose of heavy athlete with separation of rod from platform in the jerk and with the lift to the breast. Heavy athletics. Annual 1981 Moscow [FiS] s. 3537
9. Medvedev [A].[S]. [Lukashev] [A].[A]. Kanev [V].[B].
The position of rod and some basic it is sectional the body of athlete at the start. Heavy athletics. Annual 1985 Moscow [FiS] of [s].2224
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11. [Pasanella] Of [deyvid]
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Training heavy athlete. Moscow. [FiS]. 1986 [s].68
51
13. Novel [R].[A]. [Shakirzyanov] [M].[S].
Jerk , push. Moscow. [FiS]. 1978.
14. To [rossilone] Of [dzhen]
My program of [dedlifta]. “Muscul and Fitness " November 1987
15. [Smolov] [S].[YU].
“Thrust as one of the basic exercises of power triple competition; brief analysis and the procedure of training ". Zh l: “[Atletizm]”. №12 of 1990 [Insport] with 313
16. [Surovetskiy] a.
“Camp thrust ", Zh l: “The worlds of force”. №4 2000
17. Philip l.
Some principles of training in the power triple competition. Bratislava “trainer” of №№9,10,11,12 1974
18. Frederick k. [Khetfild]
Comprehensive management on the development of force. Krasnoyarsk of 1992 [s].84, 92
19. [Shantorenko] OF THIS YEAR.
“Technical rules ". Omsk 2001
20. [Enton] Of [maykl] [Dedlift] “Muscul and Fitness” May 1990 21. Bruner Of timothy
700Ib Of deadlift “Powerlifting USA” Of august 1998
22. Cuntera Of patrick
Tom Of tinsman “Powerlifting USA” Of october 1998
23. Daniels Of douglas
Deadlift Of details. “Powerlifting USA” Of november 1999
24. Hoffman Of bob
Deadlift. “Muscular Of development” Of june 1985
C[istema] of the organs of support and motion of man. To all it is known that a change in the form of organism or its part, and also capability for movement accomplishes the specialized muscular cloth, which consists of skeletal ([poperechnopolostnykh]), smooth and heart muscles. The essence of muscle contraction consists not only in the movement, but also in the fact that in the reduced elements chemical energy in the mechanical work most efficiently is converted. Muscles, being reduced under control of central nervous system, render the shaping influence not only on the bone, bonds, joints, but also to the cardiovascular system and the internal organs, causing strengthening exchange of substances . Varied vital processes in the cells, the work of all systems of organism ‐ all these are various forms of motion. The motions of man, whatever task they decided, in the final sum are accomplished by muscles. Muscles together with the bone skeleton fulfill the function of machine, and this gave base i. M. To Sechenov following Leonardo yes To [vinchi] to express thought, that the mechanical motions can be subjected to mathematical analysis and expressed by formula. The first attempts in this direction, undertaken Brown, by Fischer, by brothers weber, were lustrously continued n. A. By Bernstein. /5/ Thus, muscles [vypoleyayut] the function of machine; moreover this is the only in the world machine, where the chemical energy, which separates due to the organic protein compounds, directly is converted into the mechanical without the intermediate formation of heat. Certainly, the living machine (expression, which they widely used Sechenov, Pavlov, [Ukhtomskiy], [Amar], Hill, Sherrington and many others) should be visualized not in the quality of mechanical aggregate with the constants of times and the forever established working constants, but as the system formation, which fulfills varied working functions. It follows to add that the living machine is differed from its mechanical analog still and thereby that change its working constants in the dependence on the situation and the external action and it is capable of accumulating and of analyzing the experience, which connects its past, present and 52
future. /5/。In the complex process of motion take part not only the muscles, but also all organs of man, although the straight executors of motions are the bones, joints, muscle with the nervous and the the vascular. From a mechanical point of view engine apparatus combines in itself engine as energy converter and operating machine. The study of engine apparatus as operating machine is the part of biomechanics. Biomechanics ‐ science, which studies the motions, performed by supporting‐motor apparatus, from the point of view of the application of the laws of mechanics, the strength and the mechanical properties of different cloths taking into account anatomical‐physiological special features are established. Biomechanics makes it possible to establish conditions, with which most effectively is carried out useful work in the process of the reduction of muscular groups. [Poperechnopolostnye] (skeletal) muscular fibers have a length from 150 m to 12 cm. Muscles after the generation of man are developed intensely and in men compose 36% of mass of body, in women ‐ 32%. In the trained persons the mass of muscular tissue can reach 50% of mass of body. Muscle grows due to thickening of muscular fibers. In the newborns the diameter of fiber 7‐ 8 m, in 2 years ‐ 10 14 m, in 5[let] ‐ 15 ‐ 20 m, in adult ‐ 10 100 m. The working muscle increases in the diameter rapidly. Each fiber contains the myofibrils with a thickness 1‐ of 2 m, which consist of protos‐fibril by diameter 20 nm, which correspond for the contracting activity. Myofibrils are concluded in the slightly differentiated sarcoplasm, which contains nuclear‐ protoplasmic formations. Depending on a quantity of myofibrils and sarcoplasm white and red muscular fibers are separated. In the white fibers it is relatively less than the sarcoplasm and it is more myofibrils, than in the red fibers. Their functional special feature consists in the fact that is more rapid, but with the smaller force are reduced white fibers ‐ language, mimic muscles and other Red fibers are reduced more slowly, but they develop large force. Difference in the structure of muscles explains by the fact that phylogenetically they were developed in the manner that this it required their anatomical position. Thus, muscles of featherlike structure are fitted out to the development of the stress of large force, and muscle with the parallel and spindle‐ shaped fibers to the more rapid, more adroit and sweeping motions (p. F. Lesgaft). /14/ Muscles have nerves both sensitive, and engine. Muscles depending on accuracy and speed of the carried out motions have different quantitative engine innervation. For example, in the ocular muscles one nerve fiber innervates approximately 19 muscular fibers, in the gastrocnemius muscle ‐ 227, and in the rear tibial muscle ‐ 430. Each muscular fiber is surrounded by sarcolemma (shell), the represented supporting apparatus of fiber. With the reduction of muscular fibers displaces the sarcolemma, which is been located in connection with the connecting shells of the muscular bundles, which strain tendon and is caused motion in the joints. The efficiency (efficiency) of skeletal muscles is equal to 50%, and less than the efficiency of internal combustion engine , equal to 35%, comprises the efficiency of the engine apparatus of man. In order to correctly present the mechanism of the reduction of muscular fiber, it is necessary to know the chemical composition of muscular tissue. In the formation of muscular fibers participate the dissoluble and undissolved in the water squirrels. The relative density of muscle 1,04 ‐ 1,06. The dissoluble proteins compose the structure of the sarcoplasm, which consists of the ferments of glycolysis and myoglobin. The undissolved proteins actin and myosin participate in the construction of 53
the sarcomeres of myofibrils. It is considered that the process of reduction consists in the rapprochement of the threads of actin, which slip into the space between the fibers of myosin. [Poperechnopolostnye] muscular fibers are united with the aid of the connecting shells into the separate muscles. These shells directly participate in the formation of tendon. Each muscle originates at the end and end (fastening). Tendon is represented by the durable connecting‐ woven fibers, which are connected with the muscle and the bone. The tendon does not vomit with the injuries, but proceeds its detachment from the muscle or the bone; for example the tendon of quadriceps muscle maintains load to 600 kg. On the form of muscle they are divided into the long, the short and the wide. The man has muscles square, diamond‐shaped, triangular, pyramidal, toothed and other forms. According to the relation to the joints they are divided into the single‐jointed, the the [dvusustavnye] and the the multi‐articulate. All muscles are divided according to the function into the flexors, the extensors, which discharge the pronators , insteps , compressors , which bring . The blood supply of muscular fibers is abundant. In the slack muscle the larger number of capillaries does not function and the blood enters on the single capillaries. The blood supply of the working muscle increases 30 of tendon they are supplied with the blood considerably less than muscular fibers. In the muscles is richly represented [limfoticheskaya] system. The auxiliary apparatuses of muscles include the fascias, intermuscular partitions, synovial sheaths and bags, fibrous channels, sesamoid bones and blocks. Fascia is built from the [kolagenovykh] and elastic fibers, located in the form of closegrained plate on the surface of muscle (surface fascia) or in the depth under the muscles (deep fascia). At the ends the muscles of fascia grow together with the tendons and the bones. Each muscle has the connective‐tissue case, which insulates muscle from the surrounding cloths and the muscles and it does not cause the displacement of the skin with the reduction of muscle or entire group of muscles. Intermuscular partitions are fastened to the periosteum. They serve as beginning for the muscular beams, which ensures the more economical work of muscle. Synovial sheaths are connected with the tendons of muscle. Are especially well developed synovial sheaths in those tendons, which come into contact with the bones, with the connecting‐ woven thickenings, where friction appears. Synovial bags are encountered between the muscles and the tendons. With the physical load increases not only the number of these bags, but also their volume. Many bags communicate with the cavity of joints. Fibrous channels together with the surrounding bonds, the bones form the wide channel, which contained all tendons of the groups of flexors or extensors. Sesamoid bones are encountered in the thickness of some tendons in the place of fastening to the bones. Sesamoid bone increases the approach angle of tendon to the bone, which significantly changes the conditions of torque by this muscle. The units of muscle appear in those cases, when tendon changes direction, relying on the bone or fibrous cloth. Muscles of man are divided into groups, opposite on their action, and are paired, with certain exception. In all parts of the body the muscles are located so that the reduction of one muscle it displaces the point of the fastening of another muscle, i.e. the large approach angle of tendon to the bone prepares. This considerably increases the force of muscle with the smallest expenditure of energy and force of 54
reduction. Thus , because of the layer arrangement of muscles with a comparatively low value of the muscular tissue of men it can carry out significant work. They usually present the work of the engine apparatus of man from the positions of the general laws of mechanics, completely applied for evaluating the system of supporting‐motor apparatus as the systems of levers. Lever is called any solid body, capable of accomplishing the rotary motion near the axis, on arm of which act two opposite forces: motive power (muscle contractions) and resisting force. Depending on the amount of motive power and resisting force the equilibrium or the motion of lever is possible. The distance of rotational axis to the point of application of force is called lever arm . Arm of force is called shortest distance ‐ perpendicular from the rotational axis to the vector of force or its continuation. The participation of each muscle in the execution of motions depends not only on the amount of lift, but also from the value of lever arm, which is determined by the moment of force. The work of force on its arm is called the moment of force. Thus , condition for the equilibrium of lever is reached when the sum of the moments of forces, which act on it, relative to rotational axis it is equal to zero. If the equality of the moments of forces is disrupted, then lever begins to revolve in the direction of that force, whose moment is more. The moment of force is the inconstant value, caused by the position of some bones according to the relation to others, which forms this articulation. The work of muscle is determined in such a case from the position of biomechanics, when it produces the displacement of the part of the body or gravity up to any distance. In the reality the muscle carries out work, beginning from its least stress. Muscular work is divided into the static and the dynamic. With the structural behavior the part of the muscles, straining, to attempt to balance the moment of gravitational force or resisting force , which is observed with levelling off or retention of the position of body or its parts. In this case the muscle is not shortened, it is not lengthened, but only it strains itself. Structural behavior of muscles is necessary for retaining the vertical position of body or specific pose. Three forms of structural behavior of the muscles are separated: retaining, that strengthens and fixing. With the dynamic work the motion in the joints occurs as a result of the nonconformity of muscular and mechanical forces. The dynamic work of muscles is subdivided into [preodolevayushchuyu] and being inferior. This form of the work of muscles is important and necessary for guaranteeing of smoothness and elasticity of motions. If there would not be this regulator, motions would be shock and [malokoordinirovannymi]. Thus, in each form of motions to the first plan comes out one or the other form of muscular work. Muscles also subdivide on antagonists synergists. To the antagonists relate all muscles, which according to their function act to the side opposite to another group of muscles. For example, muscles the flexors of arm are the antagonists of the extensors of arm. To the synergists relate all muscles, which, being reduced, simultaneously act on the joint, being located on one side of its axis. The flexors of forearm and arm , which cause flexure in the elbow joint, can serve as an example. The functions of antagonists and synergists can alternate. Active motive power appears with the reduction of muscle. Muscular force is characterized by the degree of the reduction of the muscle, capable with the excitation to hold in this state load to 4‐ 6 kgf to 1 square cm of the diameter of muscle. The amount of force depends on the reference length of muscular fibers. Effective muscular force most of all is developed in the muscles, 55
built from the long fibers (wide and spindle‐shaped muscles). Muscle can be reduced to 50‐ 57% of its initial length, but in view of the limitation of the degrees of freedom of joints it is reduced, as a rule, by 35%. The effective muscular force of the group of muscles (synergists antagonists) is composed of the sum of the lift of each muscle, and the point of the application of this force is located between the places of the fastening of all long muscles. However, in man only single muscles occupy to position. Larger partly their resultants are located at the specific angle, forming the parallelograms of forces. Being located at angle to each other, muscles pull the bone in different directions. In this case the motion of the bone is accomplished not on resulting to one or the second muscle, but along the diagonal of the parallelogram, built with the reduced muscles. The parallelograms of forces can be formed with entire muscular groups. As support for the vertebral post they serve the bone of the pelvic belt, which can maintain force of pressure to 2000 kg. From these bones the load is transferred through the hip joints to the lower extremities ‐ femoral bones, from them through the knee joint ‐ to the tibias and further through the talocrural joint ‐ to the foot. Tibias maintain force for the compression to 1600 kg. Foot, as spine, is the supporting and spring apparatus of man. Because of the arched structure of stop it can resile. Thus , the unity of engine system is achieved by the functional association of the bone, tendon, muscle, vessels and nervous receptors into the integral system. The reduction of muscle is possible only in the case of a constant entering of the dosed nerve impulses from the central nervous system in the specific sequence, which appear under the effect of the stimuli of environment. The dynamism of muscular system has not only the forming effect on muscles, but also leads to reconstruction of bone tissue and connections of the bones. Through the nervous system the environment acts on the engine system, which, being reconstructed, influences the exterior forms of human organism and its internal structure. Therefore the correctly dosed physical labor and exercises have a harmonious effect on the development of man. It is not difficult to note that not all muscles of athlete are developed equally. In the first turn they predominantly train those muscles, whose force contributes to reaching high results in the concrete form of sport. So for example, to [pauerlifteram] in the first turn are necessary strong muscles of legs, back and shoulder girdle. In order to develop the force of the specific muscle or group of muscles, it is necessary to increase muscular mass. But depending on the method of its development muscle can manifest power, high‐speed or high‐speed‐ power abilities. Therefore with an increase in the muscular mass it is significant, with the aid of what physical exercises it was developed. /13/ It is not necessary to forget, that there is no such exercise, which could give identical load to all muscles simultaneously. But indeed without the peak load, as it is now known, muscle cannot intensively be developed. In the process of instruction and training the athletes besides the competing use a large quantity of auxiliary exercises. Use they for the development of the separate groups of muscles, improvement of technology, limberingup, [vsestoroney] physical training of [pauerliftera] and productive leisure.
AUXILIARY EXERCISES. 56
In these exercises of muscle most diverse part takes; those not less in each individual case nevertheless it is possible to isolate basic, most important groups. Member of the international association of sport sciences l. A. [Ostapenko] proposes the following distribution of muscles, whose role is especially great with the fulfillment of the specific exercises. (see table 2, 3, 4) /19/
Table 2 Squattings with the rod on the spin
MUSCLES:
[PREDPODCHITELNYE] EXERCISES:
large buttock /[ND]/
Deep squattings with the rod on the spin, holding trunk rectified
small buttock /[VD]/ average buttock /[VD]/
Deep squattings with the rod on the spin, holding trunk rectified
twoheaded of the thigh of/[bitseps] of the thigh of/[VD]/ [kvadritseps] /[pryamaya] of the thigh
Flexure of feet, lying on the the special the device
the lateral wide of thigh, medial wide of thigh, tailoring
Squattings Of [gkkenshmidta], straightening of feet, sitting on the special device
the group of the rectifiers of the back of/[erektory] spine; /[ND]/
Rectifications of body lying by face downward on to bench; inclinations with the rod on the arms; camp thrusts with the rectified feet
shoulder girdle are/[deltovidnye], [trapetsividnye]/; /[S]/
the thrust of rod to the chin costing; the presses of the rod because of the head, breeding hands to the sides, costing and in the inclination; the lifts of the rectified hands forward, costing with the rod; the lifts of arms by rod in the omitted hands
·
[ND] direct [dvizheteli];
·
Vd auxiliary [dvizheteli];
·
With stabilizers.
Deep squattings with the rod on the spin
One should emphasize that in all three competing exercises participates the mass of other muscles, which appear as stabilizers ; there is no need for here everything calling they are included involuntary, when you will carry out competing and auxiliary exercises. /4/ The most common special exercises are given below.
Exercises for the squattings. Group 1 1. Squatting is competing with the rod on the spin. /[Sm]. photo 1,2. / The fulfillment of exercise must correspond to all standards and requirements of the international rules of competitions. The arrangement of the soles of feet in athletes varies from very wide, the style “of bag” to the narrow style “[tyazheloatleticheskiy]”
57
Photos 1 Photos 2 the 4th the multiple champion of the peace the 2nd the multiple champion of the peace Seascape Of [kudinova]. Nikolai Suslov. /[FOTO] [ZTR] [A].[A]. [Efimova]/
Group 2 2. Squatting with the rod on the spin with one, two by the stoppages. /[Sm]. [foto]3/. Exercise actively acts on the the front the surface of thighs and buttocks. Indirectly they load shin, press and muscle of the bottom of back. /1/ Exercises demonstrates 3 X the multiple champion Irina Abramov's peace. /[Fotografii] [B].[I]. Neck
Photos 3 3. Squatting with the rod on the spin to the bench. Exercise is carried out for the fastest and the best study of the fulfillment of squattings technique. It helps athlete to control the motion basin and the position of elbows. See. photo 4. 4. Squatting with the rod on the breast to the bench. Designation of exercise also, as in exercise 3, so it helps to learn the athlete to hold back in the caved in state, not to round off it. It should be used in the stage the instruction of squattings technique.
Photos 4 5. Slow squatting with the rod on the spin + rapid getting up. Exercise helps to work muscles of legs in the explosive regime. 6. Slowly to squat and slowly to arise. This those of one of the best base exercises facilitating development immediately several muscular groups: thighs, back and press. /2/ it is recommended to carry out on 6570% weights. This exercise is allowed well to make competing squatting technique.
58
7. Squatting with the rod on the breast [i].[p]. foot on to the width of basin, rod lies on the deltas. /[Sm]. photo 5/. [Tyazheloatleticheskoe] exercise, which it develops the front surface of thigh and it helps to improve the sagging of back. 8. Squatting with the rod on the breast is wide by the feet presented. I. p. feet are wider than arms. Exercise very it develops well sartorius muscles of thigh. These squattings are recommended to use the senior trainer women's team command Russia, [ZTR] gennadi [Khodosevich].
Photos 5
Exercises of increment load. Exercises for the squattings. Group 7 31. Squatting in “the scissors” with the rod on the arms Main thing with the fulfillment of this exercise not weight, but the tension of [kvadritsepsa]. Body must preserve vertical smoother [nie], the located in front foot is cranked joint to the limit, other foot as far as possible straight line. The depth of squatting depends from the degree of mobility in the hip, the the knee and talocrural the joints of that presented forward foot. That standing experiences the greatest load foot is in front. Exercise develops the buttock muscle, the quadriceps extensor of thigh, mobility in the hip and the the talocrural joints. /3/.
32. Squatting in “the scissors” with the rod on the breast. Designation of exercise the same as in exercise 31. You see that athlete with the squatting by basin moved downward and forward to it is in front to the foot confronting. 33. Squatting in “the scissors”, with the rod in the straight hands. Designation of exercise the same as in exercise 31. 34. Squatting with rod on the spin, i. p. feet heel together noses edges apart. Exercise contributes the study of muscles of thigh. It is recommended to carry out with 5060% weights. 35. Squatting with the rod on the spin in the inferior regime with the maximum weight on the arms from 90 to 110 percent of the the best result in the squattings, athlete slowly (610 seconds) squats, it arises with the aid of the assistants.
59
36. Squatting costing on the skirtings, into “the depth” burdening (weight, disks and other) athlete holds in hands. /[Sm]. photo 7/ Exercise studies [kvadritsepsy]. If feet to place on the width of setting feet in squattings, this exercise will contribute to the fastening of squatting technique. You follow the fact, that the athlete squatted below [paraleli].
Photos 7 37. Squatting with the rod on the spin in the trainer “pyramid” from dead center. Exercise [napravlenno] to an improvement in the technology in the phase of getting up and increase in the force of muscles of legs with the passage of dead center. Trainer makes possible for athlete to change angle i. p. rod, the higher the rod, the greater the weight of rod with which must be trained athlete. See. photo 8 and 9 (photograph [ZTR] i. G. [Derevyanko]).
Photos 8
Photos 9
Exercise demonstrates 6 TI the multiple champion of peace Constantine Pavlov. 38. Crouches with the rod on the spin Exercise is carried out over by maximum weights in the limits of 100120 percent of the best result in the squattings. Especially well it acts on the athletes, whom on the competitions it shakes with the rod of maximum weight on the spin. 39. Squattings with the chains. /[sm]. photo 10 and 11/ together with it and load on the muscles of legs. Exercise helps to increase the force of muscles of legs at the final stage of getting up from [priseda]. With the lift of heading the chains rise gradually from the floor, increasing load, reaching maximum at upper point. Chains make it possible to raise weights smoothly, gradually.
Photos 10
Photos 11
(Photos [ZTR] [I].[G]. [Derevyanko]). 40. Squatting in [gakkmashine] rod is fixed in the guiding counters, load lies down on the arms of athlete, the squatting at angle. Muscles of legs are studied very well, in this case the muscles of back are unloaded completely.
60
41. Press by the feet i. p. the rod it is fixed in guiding counters, the athlete it lies by back, on to bench, inclined at an angle of 45 degrees, press by the feet lying. /[Sm]. the photo 12/. In this the exercise the straight line the load it lies down on [kvadritsepsy], indirectly on buttock. It is recommended to carry out [s] by the weights exceeding maximum result in the squattings with the rod on the arms. Exercise it is valuable that, that raising it is considerable larger weight, than in the squattings with the rod on the spin, the athlete it frees from the load spine.
Photos 12 42. Straightening thigh, sitting in trainer. /[Sm]. photo 13/. It is magnificent insulating the exercise for [kvadritsepsov]. Exercise it will be considerably it is more effective, if you to the sign the principle peak reduction, it is still more after lengthening the stoppage in the the upper the point amplitude /1/. Exercise it is carried out in the the slow the rate without jerks and swaying.
Photos 13 43. Flexure thigh, lying on the stomach in the trainer Exercise it develops the biceps thigh. See. photo 14.
Photos 14 44. Leaps upward with the rod on the arms i. p. foot on the width of basin, rod on the arms, leaps upward. Exercise develops explosive speed and gastrocnemius muscles, mobility in the hip, knee and talocrural joints. 45. Leaps into the depth jumping off downward from the height of 4050[sm]., with the subsequent repulsion upward. Exercise develops the explosive force of muscles of legs. 46. Leaps to the gymnastic goat or to the skirtings. Exercise develops to [pryguchest], muscles extensors of feet. It has a positive effect on the fulfillment of the sharp straightening of body and feet /3/.
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47. Lift to the noses edges, sitting with the rod on thighs. /[Sm]. photo 15/. Exercise renders strong action on the the [kombalovidnye] muscle. Indirect load lies down on gastrocnemius muscles. /1/
Photos 15 48. Lift to the noses edges, costing with the rod on the arms. This of exercise is correctly considered the main thing for the gastrocnemius muscles, it strengthens bonds and muscles of foot and talocrural joint.
Exercises for the muscles of back. Group 10 49. Thrust from the straight feet, gallant on the width of the arms (camp thrust)./[Sm]. photo 16/ This form of thrust influences predominantly to the muscles the extensors in the lower part of the back, thigh and forearm. Indirect load obtains trapezoids, muscle of basin and buttock. /1/ for the increase motion amplitude , it is recommended to athlete to arise on [podstavku].[Staraytes], that spin remained the straight line.
Photos 16 50. Thrust from “the edge” [i].[p]. to the the narrow skirting lies down rod by the middle of heading. Gallant is wide ([ryvkovyy]). /[Sm]. photo 17/ The rectification of body must be by maximally rapid, lowering the rod to the skirting, by maximally slow. With lowering feet only are bent in the elbows. Exercise effectively pumps through the bottom spins.
Photos 17 51. Thrust of block to the stomach, sitting. Exercise exerts complex influence on the muscles of back, thickens the wide, raises the tone of trapeziform muscles and muscles of extensors. Indirect load tests biceps and forearms. 52. Straightening (hyperextension) the body without the weight/see. the photo of 18/[i] with the weight (heading, rod, disk and other) after the head. /[Sm]. photo 19/ exercise develops the extensors of body and spine. The large stress test muscles of the rear surface of thighs.
62
Photos 18
Photos 19
Photos 20
53. Straightening (hyperextension) body with the burdening in the straight hands [i].[p]. in the hands lowered the athlete holds the burdening (heading, rod, disk, dumbbell, [giryui] of others) of/[Sm]. photo 20/. Exercise develops the extensors of body and spine. 54. Inclinations with the rod to [plechakhstoya] [i].[p]. feet to slightly bend in the elbows. It [uprazhnenievozdeystvuet] to the extensors of body and indirectly to the biceps of thighs and buttocks, it strengthens well muscles of back and develops their force. 55. Inclinations with the rod on the arms sitting [i].[p]. sitting on the bench, (chair, skirting and other), rod on the arms./[Sm]. photo 21/ value of inclination depend on the degree of mobility in the hip joints of athlete, the lower the inclination, the greater the load on the extensors of body. Sharp inclination forward with the rod after the head is dangerous, since athlete it can extend intervertebral bonds. /2/.
Photos 21 55. Inclinations + of the squatting the position of rod and the arrangement of feet is the same as in the squattings. To the calculation of times inclination forward, to the level of horizontal. To calculation two from the position in the inclination forward to squat, in this case arms and rod remain fixed, and basin descends to the lower point. To the calculation of [priseda] tri from the position, to again arrive to the position of inclination forward. To calculation four to straighten back to the initial position. This exercise recommends the deserved trainer of Russia [G].[V]. [Khodosevich]. List of the utilized literature.
1. 2. 3. 4. 5.
Vorobyev [A].[N].
Heavy athletics. [FiS]. Moscow. 1972 s. 122133
Vorobyev [A].[N].
Heavy athletics. [FiS]. Moscow. 1981 s. 8595
Vorobyev [A].[N].
Heavy athletics. [FiS]. Moscow. 1988 s. 8288
[Venuto] Tom
Nontraditional tactics of training feet. “IronMan”, №9 2000
[Verkhoshanskiy] Yu. V.
Bases of special power preparation in the sport. Moscow. [FiS]. 1970 [s].6063
6.
Geijer [Igor]
It is more than attention [kulturisticheskikh] exercises technique. “trener a of cvicitel”, Bratislava, December 1970
7.
Anthony's [Defrantsisko]
New approach to [bodibildingu]: power of [bodibilding] [s] by power squattings. “IronMan”, January 1981
8.
Jackson [Lerri]
Do not destroy your back. “IronMan”, March 1982
63
9.
By Joe [Uayder]
So are trained “STARS”. [Uayder] sport. Moscow. 1994 [s].136, 190, 194.
10. By Joe [Uayder]
“[Bodibilding] fundamental course ". [Uayder] sport. Moscow. 1992 [s].41
11. [Zhekov] i. P.
Biomechanics of [tyazheloatleticheskikh] exercises. Moscow. [FiS] 1976
12. Is boundary a. V.
Anatomy of man of [t].1 Moscow. Medicine. 1978
13. [Laputin] [N].[P].
Special exercises of heavy athlete. [FiS]. Moscow. 1973. [s].25, 8081,108.
14. Lesgaft p. F. 15. [Lembert] Of [maykl]
Bases of theoretical anatomy. [Ch].1 of St. Petersburg. 1905
16. [Magialardi] Sam
Power plan for the squatting. “Muscle and Fitness”, February 1984
17. Medvedev [A].[A].
System of longstanding training in the heavy athletics Moscow. [FiS] 1986 s. 4652
18. [Mikhaylyuk] [M].[P].
Heavy athletics. Publ. L'vov university. 1965 [s].5690
19. [Ostapenko] [L].[A].
[Pauerlifting]. “Muscle as grows their volume and force” Zh l “theory and the practice Of [telostroitelstva]” of №5 of 1994 [s].36
20. [Pasanella] Of [deyvid]
21. [Pattauey] Of [deyvid]
How to squat? “Muscle and Fitness”, October 1987
Universal exercise. “Muscle and Fitness”, September 1989 Program of squattings. “Powerlifting USA”, April 1990
22. Novel [R].[A]. 23. [Seropegin] i. M.,
Training heavy athlete. [FiS]. Moscow. 1968 [s].6883
24. Philip l.
Some principles of training in the power triple competition. Bratislava. “trener”, №№9,10,11,12, 1974
25. Rosemary's [Khallum]
High intensity training of the legs of Boier [Koe]. “Muscular Of development”, March 1992
26. [Khetfild] k. Frederick
[Prised]… Technology and training methods. “Muscular Of development” February 1982
27. Daniels Of douglas
Tips On Of sguatting. “Powerlifting USA”, Januaru 1999
28. Kamand Of antony
Sguatting Of for Of the Of beginner and Intermediate Of powerlifter. “Powerlifting USA”, November 1994
29. Packer of Robert
How To Of judge Of the Of sguat. “World Of powerlifting”, March 1996
Physiology of man. wolves [V].[M]., Sinai Moscow. [FiS]. 1979 [M].[M].
30. Phillips Shawn
The Sguat: Bodybuilding Exercise Or Satanic Ritual? “Muscle Media 2000”, March 1997
Auxiliary exercises for the press lying. Table 3. [Zhimovye] exercises
MUSCLES:
PREFERABLE EXERCISES:
the frontal part of the deltoid of/[ND]/
the alternating or simultaneous lifts of dumbbells forward on the inclined bench; the lifts of dumbbells forward, costing
64
the clavicular part of the large breast of/[ND]/
the press of rod, lowering heading to the collar bones; the press of dumbbells and rod, lying on the inclined bench
the sternal part of the large breast of/[ND]/
the press of rod or dumbbells, lying on the horizontal bench
coracohumeral /[VD]/
the presses of rod or dumbbells lying
[podlapatochnaya] /[VD]/
the presses of rod or dumbbells, lying lowering projectile to the collar bones
biceps is /[korotkaya] head; /[VD]/
the flexure of hands with the rod costing; the flexure of hands with the dumbbells costing
widest spins; /[VD]/*
thrust on top on the blockoriented device, thrust on the high block along the diagonal
large round/[VD]/*
thrust on the high block along the diagonal
[tritseps]/[ND]/
the rectification of hands with the burdening with the fixed arm, costing, lying, [tritsepsovye] presses bottom on the block
the group of muscles of the shoulder girdle of/[S]/
the auxiliary exercises of/[zhimy] of rod costing or sitting, because of the head, the thrust of rod to the chin, breeding hands with the dumbbells to the sides costing and in the inclination, the lifts of arms with the rod in the lowered hands
pelvic belt and the thighs
all exercises for the squattings and the camp thrusts with the rod.
·
[ND] direct propellers;
·
Vd auxiliary propellers;
·
With stabilizers.
·
* asterisk marked the exercises, which develop the muscles, which fulfill the auxiliary functions, when is used “high bridge technique " at the press lying on the bench of/[s] by sagging of back (see, photo 16 and 17); if athlete technique provides for press with “flat” back, entire surface of that lying on the bench, then data of muscle come out as the stabilizers. /5/ Group 3
1. Press lying competing (gallant of 7081[sm].) /C m. photo 21 and 22/ The fulfillment of exercise must correspond to all standards and requirements of the international rules of competitions.
Photos 22 [Rekordsmenka] of peace at the press lying Fukushima /[Yaponiya]/
Photos 23 8 multiple champion of the peace Aleksey [Sivokon] /[Kazakhstan]/.
· Group 4
2. Press lying, gallant is wide (82 90[sm].)./C m. photo 24 and 25/ With this width of gallant, the greatest load to lie down on the breast muscles. Heading is recommended slowly to lower as
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nearer as possible to the throat.
Photos 24 Exercise demonstrates 3 X the multiple champion of the peace The master of the sport Abramov Irina. (Photos [ZTR] b. Neck)
Photos 25
3. Press lying, gallant is average (5060[sm].). In this exercise in the work all muscles of upper shoulder girdle are included to the identical degree.
4. Press lying, gallant is narrow (3040[sm].). /C m. photo 2627/ Undertake so that two your fingers would be located on the smooth part of the heading. This exercise transfers strong accent to the triceps and makes for the press the " OFF " position . Press by narrow gallant approximately equally distributes load between the triceps, the breast muscles and the deltas. /2/
Photos 26
photo 27
5. It lived lying with the roller /C m. photo 29 Roller helps athlete to accept the correct position of body with the fulfillment of press lying. This helps athlete to more rapidly master the technology of the execution “of bridge”.
Photos 29 Exercise demonstrates the champion of Europe and peace of Tatiana [Eltsov]. Photos [ZTR] [Derevyanko] i. G.)
6. Press lying without “bridge” (sagging in to back). In this case press the way the rod it is more, load on the muscle it increases. 7. Press lying at slow rate.
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8. Press lying [s] by pause (35[sek].). Exercise is carried out so and as competing press, but [s] with pause on breast from 3 to 5 seconds. Because of by this delay, this the motion it is very strong it accentuates [pektoralnye] and delta. 9. Press lying, the gallant reverse. This the exercise it accentuates triceps. By rules IPF, this gallant it is forbidden in the application on the competitions. 10. Press lying at explosive regime. Press lying [s] slow by the lowering rod to the breast to calculation 13 and rapid by the squeezing to the calculation “time”. Exercise it helps to master “power” the press 11. “Negative press " (being inferior method) Width gallant such as in competing press, with very slow the lowering rod on breast from 5 to 10 seconds. With the contact of the heading breast, two the assistant they raise rod on initial position (i. p. ). Exercise it is carried out with the weight to 20 30[kg]. exceeding personal record. 12. Final pressure rod in “to frame” /C m. photo 30 and 31/ Exercise it helps to the athlete to increase the effort of the hands as in final the part of the press lying, so in the region “by corpse” point. Than above it lies rod, that [s] large by the weight it must to be trained athlete.
Photos 30 Photos 31 Exercise it demonstrates 5 multiple Champion the peace Constantine Pavlov (Photos [ZTR] i. [Derevyanko]) 13. Press lying [s] by the chains i. p. to the bushings the heading it lies down chain, on the measure the squeezing rod the weight it will be to increase, together with it and load. /[sm]. photo 32 and 33/
Photos 32 Photos 33 Exercise it helps to increase the force of hands on final the stage of the press lying. With the lift of the heading the chain they rise gradually from the floor, reaching maximum in upper to point. Chains they make it possible to raise weight it is smooth, gradually. /3/ Exercises of increment load. Group 8 14. Press of rod lying on the inclined bench into the top by head. Gallant is wide to 90 cm., lying on the bench at angle of 30 of 45 degrees. Less sharp angle gives large load on the arms and small to the breast. Try to lower heading how nearer as possible to the chin, this outstanding combined exercise for the arms and the breast. All varieties of press lying on the inclined bench it stimulates the upper sections of breast muscles. Indirectly load breast muscles as a whole, deltas and triceps. /2/ 15. Press of rod lying on the low inclined bench into the bottom by head. In view of the shortened motion amplitude and mechanical advantage with the elbows it is nearer to the body, appears the possibility to raise the greatest weight in this position, than in the horizontal. Brushes will be widely arranged, and in the lower position the contact of heading will be in 35 centimeters lower than the breast muscles. Load peak is
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fallen in the lower and external sections of breast muscles. 16. Press sitting on the [naklonoy] bench at the angle of 3045 degrees. /[Sm]. photo 34 and 35/ Exercise gives the same action on the muscles as 14 exercise.
Photos 34
Photos 35
17. The press of rod from the breast costing, gallant is shock. Exercise acts on deltas and triceps. 18. Press costing because of the head, by wide gallant, [i].[p]. rod on the arms after the head. Exercise acts on the front beam of deltas, but on the average and rear beams stronger indirect load lies down where. 19. [Shvung] of [zhimovoy] from the breast. Athlete carries out press by hands with the aid of legs. By legs gives rods initial acceleration with further squeezing by its hands. This exercise makes it possible to squeeze out larger weight than with the press costing. 20. Press sitting from the breast i. p. it is grey on bench, rod lies to the breast, the press from the breast. Basic load in the exercise falls on the deltoid muscles and the extensors of hands in the elbow joints. /4/ 21. Press sitting because of the head i. p. it is grey on bench, rod lies on the arms. /[Sm]. photo 36 and 37/ In this exercise work the muscles, which unbend forearm in the elbow joint ( the triceps of arm), deltoid and [trapetsividnye] muscles. In the static stress the muscles of abdominal press and the spins , which retain body in the vertical position, are located. Exercise is used for the purpose of the development of the force of shoulder girdle. /4/
Photos 36
Photos 37
22. Press of dumbbells (weights) alternately, costing. Exercise is customary to assume more effective, than with the rod, therefore that dumbbells ensure large amplitude, therefore at the lower point of the motion of dumbbell it is necessary
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to lower as it is below as possible. 23. Press of dumbbells (weights) alternately, sitting. /C m. photo 38/. This is one of the best versions of press. Given Exercise studies external and lateral Heads of deltoids, and also the supraspinous muscles the articular bursa of shoulder girdle. Retaining Elbows it is close to the ears, you decrease the risk of the injuries Supraspinous muscle. /5/
[Foto]38 23. Press of dumbbells (weights) simultaneously, [i].[p]. lying on the bench. /[Sm]. photo 39/ These are exercise one of the best auxiliary exercises for an increase of the result in the press lying and the building of breast. Фото 39 Necessary condition, it is compulsorily must, that two partners were given to you the dumbbell, when you lie on the bench. Assume dumbbells from the partners at the level of the breast in the position by palms inward. Squeeze out the dumbbells along the straight line from the arms, trying not to adjoin dumbbell at upper point. Palms must to be located so as with the press of rod. The key advantage of this exercise consists of that that it ensures the large amplitude motion, and as consequence, the larger action to the muscles.
25. [Frantsuzkiy] press lying。Exercise strongly influences [natritsepsv] the whole， [osobennona] of [egosredniyi] the internal beams， it strengthens by [svyazkikistey] and the radiocarpal joints Rod must be taken by narrow gallant on top, lain on the bench and arranged feet. You will straighten hands, and begin to lower rod prior to the contact by the heading of forehead or bridge of the nose. /2/ 26. Information of hands on the trainer. /[Sm]. photo 40/ This exercise wonderfully raises the overall “mass” of breast muscles.
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Photos 40 27. Breeding dumbbells lying on to horizontal bench. /[Sm]. photo 41/ Exercise acts on average and lower the part of the breast muscle.
Photos 41 28. Breeding dumbbells on the inclined bench, upward by head or downward by head. A change in the inclination of bench will allow you to direct load either into the upper or into the average, or into the lower of the region of breast. /2/ 29. Squeezings on the bars with the burdening on belt (on the feet). /[Sm]. photo 42/ Exercise develops the force of muscles of triceps, studies the bottom of breast and the front beams deltoid muscles. Than is narrower the width of bars, the greater the load on the triceps, the wider that load on the breast muscles is more. One should rarely change the width of bars, in order not to give to triceps to be adapted [k] load. Photos 42 30. Squeezings from the floor with the inclination forward [i].[p]. hand on the width of arms. /[Sm]. photo 43 and 44/ Exercise contributes to the development of the trecephalous extensors of the hands For an increase in the load on the extensors of hands, on the back the disk from the rod lies down, and feet must be placed on the elevation (bench, supports). /4/
Photos 43
Photos 44
31. Squeezings from the floor with the burdening on the spin with the inclination forward. [i].[p]. hand on the width of arms. /[Sm]. photo 45 and 46/ Exercise contributes to the development of the trecephalous extensors of hands, basic load to lie down on the breast muscles. For an increase in the load on the extensors of hands and breast muscles, on the back the disk from the rod lies down, and feet must be placed on the elevation (bench, supports) /4/. One should vary the width of the hands
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Photos 45
Photos 46
32. Squeezing on the benches in the support from behind with the burdening on the thighs. /[Sm]. photo 47 and 48/ This exercise ensures large load on the triceps, selecting it in breast muscles and deltas. Squeezings concentrate load on the internal and average beams of triceps. Try to descend how below as possible. /2/ for an increase in the load on the muscles one should on the thighs place disk from the rod.
Photos 47
Photos 48
33. Straightening hands costing, sitting (with the rod, by dumbbells, on the trainers). /[Sm]. photo 49/ Exercise wonderfully acts on the the general the volume of triceps especially increases the external beams of muscles, it strengthens the bonds of the brushes and radiocarpal joints. Necessary condition with the fulfillment of this exercise elbows force against body. /2/
Photos 49 34. Lift to the biceps, costing, sitting (with the rod, by dumbbells, on the trainers). /[Sm]. photo 50/ Exercise strongly acts on the biceps, A also to the muscles of the internal surface forearm.
Photos 50 35. Exercise for the development of deltoid muscles, costing, sitting (with the rod, with the dumbbells, on the trainers). 36. Exercise for the development of the widest muscles, costing, sitting (with the rod, by dumbbells, on the trainers). List of the utilized literature.
1. Vorobyev [A].[N]. 2. Vorobyev [A].[N]. 3. Vorobyev [A].[N]. 4. Geijer [Igor]
Heavy athletics. [FiS]. Moscow. 1972 [s].122133 Heavy athletics. [FiS].[Moskva].1981 of [s].8595 Heavy athletics. [FiS].[Moskva].1988 of [s].8288 It is more than attention [kulturisticheskikh] exercises technique.
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5. By Joe [Uayder] 6. By Joe [Uayder]
“trener a of cvicitel”, Bratislava. December 1970 “[Bodibilding] fundamental course ". [Uayder] sport. Moscow. s. So are trained “STARS”. [Uayder] sport. Moscow. [s].91, 93,94.154
7. Zavyalov i. 8. [Laputin] [N].[P]. 9. Louis Simmons 10. Mike [Saypson] 11. Poppy Of [robeot] Stewart
Press lying. Zh l: Peace of force. №1 2000 Special exercises of heavy athlete. [FiS]. Moscow 1973 [s].40, 108 Use of chains with the press lying. From the site GYM of online. My Russian program of press lying. “Muscle and Fitness”, septembe 1987 Press lying of 180 kilograms! “[Uayder] sport ", 1999
12. Medvedev [A].[S]. 13. [Mlodziniets] Dan 14. [Ostapenko] [L].[A]. 15. To Peter Tonya 16. Cattle Of [varmen] 17. [SloanS].[S]. 18. Steven [Elvey] 19. [Tokarski] Craig
System of longstanding training in the heavy athletics. Moscow. [Fis]. 1986[s]. 4652 My program of press lying. “Muscle and Fitness”, October 1987 “[Pauerlifting]”. Muscles as grows their volume and force. Zh l “theory and the practice of [telostroitelstva] " of №5 of 1994 [s].37. [Pauerlifting]. Staggering results at the press lying. “IronMan”, the application of №4 2000 Large press lying for the mass of force and rough power. “Muscle and Fitness”, January 1995 Press lying. “IronMan”, №10 2000 [Postroyte] strong arms without the risk and the injuries. Periodical of 2000 №4c.55 Club of 700[funtovikov]. “Muscle and Fitness”, February 1993
23. Paper cones g.
Auxiliary exercises for increasing the result in the press on to bench. “Muscular Of development”, May 1974 Large press lying for the mass, the force and the rough power. “Muscle Of media 2000”, January 1995 Some principles of training in the power triple competition . Bratislava. “trener”, [noyabr]№№9, 10, 11, 12, 1974 Auxiliary exercises at the press lying. Peace of force. ***
24. [KholmanGaroel] 25. Neck [B].[I]. 26. [Shvub] Of [yozef] 27. Wagman Of dan
As to improve its press lying. Information from the site GYM of online. As I train press lying. Olympus. №№23 1999 Press technique lying. “trener”, November 1980 The Of bench Of rules. “Muscle and Fitness”, August 1998
20. Williams James 21. [Uormen] Scott 22. Philip l.
Auxiliary exercises for the thrust. Table 4. Tractive exercises
MUSCLES:
PREFERABLE EXERCISES:
large buttock /[ND]/average buttock/[VD]/
press by two feet lying, the deep squattings
the biceps of thigh /[dvuglavaya] of thigh; /[ND]/
the flexure of feet, lying on the special device; press by feet lying; the deep squattings
[kvadritseps] of/[ND]/
press by feet lying; deep squattings; straightening of feet, lying or sitting on the special device
the group of the rectifiers of the back of/[erektory] of spine; /[ND]/
camp thrust with the rectified feet; inclinations forward with the rod on the spin; the rectification of body, lying by thighs across the high bench
the group of deep muscles of the spine of/[VD]/
the rectification of body, lying by the thighs through the high bench; the inclinations of body forward and to the sides; the twisting of body in the inclination
widest the spins of/[VD]/
thrust to the belt on the horizontal block; thrust on the T heading; thrust costing in the inclination “by the top” for one end of the heading; the thrust of
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dumbbell to the belt in the inclination [trapetsividnaya] /[VD] and with
the lifts of arms with the rod in the omitted hands
diamondshaped /[VD] and with
plus of the thrust of rod in the inclination the same exercises
the group of muscles of the shoulder girdle of/[S]/
see. exercise for fulfilling the squattings
the group of the flexors of brush is finger/[S]/
work on [kisteukrepitele]; the compression of rubber ball; the flexure of hands in the wrists by the gallant of the heading of rod from above and from below; forearm on the thighs
·
[ND] direct propellers;
·
Vd auxiliary propellers;
·
With stabilizers. /3/
Group 5 1. Thrust is camp competing (classical). The fulfillment of exercise must correspond to all standards and requirements of the international rules of competitions. Is carried out by two methods, in the style “[tyazheloatleticheskiy]” /[Sm]. photo 51/and in the style “bag” /[Sm]. photo 52/, and also with intermediate [variantmi].
photo 51 the 2nd the multiple champion of the peace Victor [Naleykin] (Ukraine), is carried out [tyazheloatleticheskuyu] thrust.
photo 52 the 2nd the multiple champion of peace among [yuniorov] of Dmitriy [Fedenko] (Russia) is carried out thrust in the style “of bag”.
Photographs [ZTR] [A].[A]. [Efimova]. Group 6 2. Thrust costing on the support, support with the height of 1015[sm]. /C m. photo 53 and 54/ The lift of rod must be performed by muscles the extensors of feet, hip joints, body (buttock muscles and muscle of the rear surface of thighs). Then in the lift participate simultaneously the extensors of feet and body.
photo 53
photo 54
With the fulfillment of thrust from the support, the way of rod is lengthened, load on the muscles extensors of feet and body increases. Exercise helps to increase the force of the phase of the detachment of rod from the platform. One should arrange feet to that width, which the athlete on the competitions uses. To use this exercise in trainings of novices and dischargers is not recommended, since starting position here another, which can lead to the fastening of incorrect habit.
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3. Thrust to the elbows initial position ( subsequently of [i].[p].) [s] platform, rises heading to the level of elbows. /[Sm]. photo 55/ Exercise helps to work out the technology of fulfilling of first phase thrust.
photo 55 4. Thrust to the elbows with the stoppage i. p. from the platform, rises heading to the level of elbows, the stoppage of 35 seconds. Exercise complicates the previous exercise (see cont. 3) 5. Thrust to the elbows + thrust is competing. Exercise [napravlenno] for the improvement of the technology of thrust by competing. It contributes to the development of the force of muscles of the extensors of feet and body, trapeziform muscles. 6. Thrust from the platform, with two stoppages (in elbows and higher than the elbows). 7. Thrust from the platform, with the slow lowering to the platform. 8. Thrust from the platform + thrust from the hanging is lower than the elbows. Exercise contributes to the improvement of the technology of thrust, to the development of the force of the extensors of feet and body, to the development of the speed in the final part of the thrust. 9. Thrust from skirtings, i. p. the heading it is located below elbows. /[Sm]. photo 56/ Exercise develops the force Extensors of feet and body, trapeziform muscles. It helps to work out the technology of fulfillment by the second the phase of thrust.
photo 56 10. Thrust in the trainer “pyramid” from the level of the elbows [i].[p]. rod at the level elbows. /[Sm]. photo 57/ the exercise it helps to master the second part thrust. Trainer “pyramid” gives the possibility to athlete to learn and to master the technology of thrust in any to phase. photo 57 Exercise demonstrates 6 TI the multiple champion of peace k. Pavlov. 10. Thrust from skirtings, i. p. the heading it is located above the elbows. /C m. photo 58/ Exercise [napravlenno] for the finalizing the final part of the thrust. It is recommended to carry out with the maximum weights, from 90 to 120 percent. High the position of rod at the start (on skirtings) gives the possibility to concentrate attention in the development powerful effort in the final part of the thrust photo 58.
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11. Thrust from “the edge” [i].[p]. to the narrow skirting rod lies down by the middle of heading. Gallant wide ([ryvkovyy])/[Sm]. photo 59/. The rectification of body must be by maximally rapid, the lowering rod to the skirting, it is maximal slow. During lowering of rod, foot only bent in the elbows. Exercise effectively pumps through the bottom of back. photo 59. Exercises of increment load. Group 9 12. Thrust from the straight feet, gallant on the width arms. (camp thrust). /[Sm]. photo 60/ This form of thrust influences predominantly to the muscles extensors in the lower part of the back, thigh and forearm. Indirect load obtains trapezoids, muscles basin and buttock. For the increase motion amplitude , it is recommended to athlete to arise to the support. Try, that spin it remained straight line. /1/ photo 60. 13. Thrust with the chains i. p. long chain lies down on the bushings of heading, in proportion to the lift of rod, weight there will be it increases, together with it and the load on the muscles of back and legs. Exercise helps to increase the force of muscles of back and legs in the final final of the part of the thrust. With the lift of heading the chains rise gradually from the floor, increasing load, reaching maximum at upper point. /[Sm]. photo 61 and 62/
photo 61
photo 62
Exercise demonstrates 6 TI the multiple champion of peace Constantine Pavlov. (Photographs [ZTR] [I].[G]. [Derevyanko]) 15. Lift of rod to the breast into the crouch from the platform without malanders [i].[p]. foot on the width of basin, to be inclined, to take heading by convenient for the athlete gallant, to bend feet in the elbows to the angle of 90110 degrees, to cave in in the back. View is directed [vpered] [vniz], hand the straight, humeral joints above the heading. After making a short inhalation, unbending feet and body, to raise rod to the breast without malanders. [Tyazheloatleticheskoe] exercise contributes to the development of muscles of back and legs. /2/
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16. Lift of arms “[shragi]” [i].[p]. rod in the omitted hands. /[Sm]. photo 63/ Exercise exerts the strong influence to the [trapetsividnye] muscles. It is carried out as with the rod so with the weights and the dumbbells.
photo 63. 17. Squatting costing on the skirtings [s] by burdening in the hands. “Squatting into the depth " /C m. Photos 64/ Exercise contributes to the development of force in the initial phase of thrust to detachment from the platform. It should be placed foot to the width of setting feet in competing [prisede]. Back must to be flat with the small inclination forward. photo 64. 18. Drawing upward, gallant is [ryvkovyy] [i].[p]. foot on the width of basin, noses edges to slightly divorce to the sides. To be inclined, to take heading by wide gallant, to bend feet in the elbows to the angle of 90110 degrees, to cave in in the back, the shoulder girdle above the heading, to look [vniz][vpered]. After making a short inhalation, to raise rod to the hands rectified upward, unbending legs and body by the force of muscles of the hands With the lift of rod the elbows must move strictly upward. [Tyazheloatleticheskoe] exercise develops muscles of legs, back and upper shoulder girdle. /2/ 19. Drawing upward from the straight counter, gallant is shock [i].[p]. foot on the width of basin, noses edges to slightly divorce to the sides. To be inclined, to take heading by gallant on the width of arms, without bending feet in the elbows, to cave in in the back, the shoulder girdle above the heading, to look [vniz][vpered]. After making a short inhalation, to raise rod to the hands rectified upward, unbending body, by the force of muscles of the hands [Tyazheloatleticheskoe] exercise develops muscles of back and upper shoulder girdle. /2/ 20. Thrust of block to the stomach sitting. Exercise exerts complex influence on the muscles of the back: it thickens the wide, the tone of trapeziform muscles and muscles of extensors raises. Indirect load tests biceps and forearms. /1/. Exercises for the muscles of back. Group 10 21. Inclinations with the rod on the arms – [i].[p]. costing on the feet slightly bent in the elbows. To be inclined slowly, to straighten back to try rapidly. Exercise acts on the extensors of body and indirectly to the biceps of thighs and buttocks, it strengthens well muscles of back and develops their force. 22. Inclinations with the rod on the arms costing on the straight feet – [i].[p]. foot straight lines on the width of basin. It is carried out at the slow rate. Exercise acts on the development of longitudinal muscles of back. Sharp inclination forward with the rod after the head is dangerous, since athlete it can extend intervertebral bonds.
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23. Inclinations with the rod on the arms sitting (on the bench, the chair)/[Sm]. photo 65/. The value of inclination depends on the degree mobility in the hip joints athlete, the lower the inclination, the greater load on the extensors of body. Sharp inclination forward with the rod after it is dangerous by head, since athlete it can to extend intervertebral bonds. /2/ We recommend to athlete to be inclined prior to the contact by the chin of bench. photo 65. 24. Straightening (hyperextension) the body – [i].[p]. see without the weight/. the photo of 66/[i] with the weight (heading, rod, disk and other) after the head. /[Sm]. photo 67/ exercise develops the extensors of body and spine. The large stress test muscles of the rear surface of thighs. Indirect load lies down on the buttocks.
Photos 66
Photos 67
Photos 68
25. Straightening, “the hyperextension” of [tulovisha] with the burdening in the straight hands – i. p. in the omitted hands the athlete holds the burdening of 9[grif], rod, disk, weight and others)/[Sm]. photo 68/. Exercise develops the extensors of body and spine. 26. Inclinations costing on the skirtings, [i].[p]. leg on the width of arms, burdening (weight, disks and other) in the straight hands, inclinations forward. Exercise is carried out with the flat back. 27. Inclinations + of the squatting the position of rod and the arrangement of feet is the same as in the squattings. To the calculation of times inclination forward, to the level of horizontal. To calculation two from the position in the inclination forward to squat, in this case arms and rod remain fixed, and basin descends to the lower point. To calculation three from the position of [priseda], to again arrive to the position of inclination forward. To calculation four to straighten back to the initial position. This exercise recommends the deserved trainer of Russia [G].[V]. [Khodosevich]. Exercises for the muscles of stomach. Group 11 27. Press on “the goat” (or on “Roman chair " i. p. sitting on “the goat”, soles are fixed in the gymnastic wall, inclinations back, with the burdening on the breast or to the head. Exercise acts on straight muscles of stomach, in particular, to the upper region. If lifts are combined with the active turnings of body, then under the load will prove to be interrib muscles. /2/
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Press on the inclined board downward by head. /[Sm]. photo 69/ Exercise strongly acts on to [nizhniyu] the part of the muscles of abdominal press. With the aid of a change in the height of the bench changes angle under what it is carried out exercise, [vsvyazi] with this change the degree load on the muscles of abdominal press. photo 69. Press in the machine tool. /[Sm]. photo 70/ Exercise acts on the muscles abdominal press. To athletes, whom difficulties with the lift of the straight lines are tested feet, we recommend to carry out exercises [s] by the bent feet in the elbows.
photo 70. List of the utilized literature
1. Vorobyev [A].[N].
Heavy athletics. [FiS]. Moscow. 1972 [s].122133
2. Vorobyev [A].[N].
Heavy athletics. [FiS]. Moscow. 1981 s. 8595
3. Vorobyev [A].[N].
Heavy athletics. [FiS]. Moscow. 1988 s. 82 88
4. Jackson [Lerri]
Do not destroy your back. “IronMan”, March 1982
5. By Joe [Uayder]
So are trained “stars”. [Uayder] sport. Moscow 1994. [s].71, 117, 118.
6. [Zeyl] Norman
Correct and incorrect fulfillment. “IronMan”, November 1981
7. [Koan] the edward
Add 30 pounds to your [dedliftu]! “Muscle and Fitness”, July 1986
8. [Laputin] [N].[P].
Special exercises of heavy athlete. [FiS]. Moscow. 1973 [s].59, 60,74.
9. [Ostapenko] [L].[A].
[Pauerlifting]. “Muscle as grows their volume and force”. Zh l “theory and the practice of [telostroitelstva]”. №5 of 1994 [s].37
10. [Pasanella] Of [deyvid]
850 pound record in [dedlifte]. “Muscle & Of fitness”, June 1989
11. [Pet] Of [peyn]
Camp thrust your [glvnyy] trump. Peace of force. №2 2000
12. To [rossilone] Jay
My program of [dedlifta]. “Muscle & Of fitness”, November 1987
13. [Snitkin] Of [karlton]
Program of [dedlifta]. “Muscle & Of fitness”, February 1986
14. Philip l.
Some principles of training in the power triple competition. Bratislava. “trener” of №№9,10,11,12, 1974
15. [Enton] Of [maykl]
[Dedlift]. “Muscle & Of fitness”, May 1990
16. Bruner Of timothy
700ib Of dedlift. “Powerlifting USA”, August 1998
17. Cuntrera Of partick
Tom Of tinsman. “Powerlifting USA”, Octtober 1998
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Procedure of planning beginning [pauerlifterov] (group of novices) With conducting of occupations with the youths the group method of instruction is used. The group method of training is good fact that during the study classical (competing) of exercises technique, all students of group, one after one repeat the shown exercise. And when trainer indicates error of one of the athletes, others already try not to repeat this error. It occurs, that novices they themselves already indicate to each other the committed errors. This they facilitate the process of instruction and accelerates the formation of habits. With the instruction of novices, it is compulsorily necessary to use the moving exercises. These are such exercises, which in the coordination are close to the individual parts of the trained exercise, but it is considerably simpler it. For example, sometimes it is in the squattings for long you explain as to hold back, elbows, it is not obtained. But it is worthwhile to make squattings to the bench, with the necessary height, the athlete immediately recovers. Or in order to more easily learn to sagging at the press lying, we simply lay under the back roller and gradually in the course of month athlete gets accustomed to assume the position of body what necessarily. The same concerns thrust by camp. According to our observations to more easily learn to correct motion, if we begin instruction from the skirtings, moreover, the first week, heading must be on 10 cm higher than the elbows. Then with lowering of the height of skirtings gradually we come to the initial position from the platform. But in the combination with the squattings on the skirtings, the technology of the fulfillment of thrust by camp is attached considerably more rapidly. In heavy athletes this exercise was called “squattings into the depth ". Athlete arises to two skirtings with a height of 5060 cm, which stand from each other at the distance of 7080 cm. In the omitted hands it holds weight, without inclining spins make 58 single squattings. Thus , the beginning athletes [snachalo] master one method of fulfilling the exercise, and then another.
79
Youths frequently overestimate their possibilities, a feeling of rivalry is strongly developed in them, on each training they try to raise maximum weights, which can lead to the cases of traumatism. One additional crucial point: it is necessary to try so that into the group would be collected the youths of same age or with the difference in one year of 13‐14 years or 14‐15 years. Trainer always must remember that during the study of the technology of the fulfillment of classical exercises, the principal value has not a weight of rod, but the number of repetitions in the approach. “With the fulfillment of exercises with the rod it is not possible to allow large stresses. To learn technology is useful with the projectile of average weight. The weight of rod gradually increases in proportion to the mastery of exercise and improvement in the general physical state of athlete. Both strong and weak stimuli are not optimum, most advantageous with the formation of the conditioned reflex. Only average burdenings can ensure the successful fastening of the effective forms of motion in the structure of exercise and contribute to the best development of the special physical qualities, which are necessary with the raising of the rod of maximum weight. “ [M].[T].[Lukyanov], [A].[I].[Falameev] “heavy athletics for the youths " [FiS] Moscow 1969. In the end of the month we carry out competitions among the novices to the best technique of classical exercises. And it is not compulsory to make all three exercises and it is strict in the competing order: squatting, press, thrust is camp. We conducted, also, in this order: Monday ‐ squatting, Friday ‐ press lying, Monday ‐ thrust camp. These competitions help trainer to reveal [efffektivnost] of instruction, are revealed errors in the execution of exercises technique, which makes it possible to in time introduce correctives in the procedure of instruction and to additionally include the exercises, which influence the correction of errors . Thus , primary task with writing of monthly plan for the group of novices is instruction classical exercises technique, and also improvement in the general and physical training. Also it is desirable to focus attention on the inadmissibility of [sgonki] of the weight of young athletes. Any [sgonka] of weight negatively is reflected in the health of athlete, detains his general physical development and inhibits an increase in the sport results. Therefore completely inadmissibly artificial reduction in the weight in adolescents and youths, whose physical development is not yet completed, since this can lead to the disturbance of the correct activity of endocrine glands and cardiovascular system, influence an increase in the body of youth into the length (l. I. It is stack). The volume of load is expressed in the number of lifts of rod, we consider that it is sufficient in this stage of this. In the connection with the fact that in this period it is very difficult to determine the true limit of the novice, then plans are written in the kilograms from the minimum weight, which is taken for x. It is compulsorily necessary to observe variability both inside the week and in the monthly cycle. Exemplary load distribution in the weekly cycles of preparatory period with 3 X trainings.
Days of the week
1 week
2 weeks
3 weeks
4 weeks
5 week
Monday
Average
Large
Average
small
Large
Medium
Small
Small
Small
large
Average
80
Friday
Average
Average
Large
average
large
In the connection with the fact that in the week are conducted 3 trainings, then variability will be not so great as with 4 or 5 trainings in the week. The first two weeks in plan for training it is desirable to include only one of the classical exercises. Remaining exercises can be moving or for the development of general physical training. In the initial stage of exercise from the general physical training they will prevail above the exercises of special preparation. But levelling off with further increase in the work on classical exercises , then will occur.
Exemplary 6 TI the weekly plan for training of the group of the novices 1 week 1 day (Monday) 1. Squattings to the bench
X 6[rKh]2[p], [Kh]+10[kg] of 5[rKh]6[p] (42)
2. Press of dumbbells lying on the benchX 8[rKh]6[p] (48) 3. Breast muscles (breeding hands with 10[rKh]5[p] (50) the dumbbells lying) 4. Pulling on the crossbeam
6[rKh]6[p]. (36)
5. Press
8[rKh]5[p]. (40) In all: 42/174* lifts
3 day (medium) 1. Press sitting at the angle
X 4[rKh]2[p], [Kh]+5[kg] of 4[rKh]5[p] (28)
2. Squeezing from the floor (hand on the width of arms)
8[rKh]6[p] (48)
3.[Tyaga] from the skirtings (heading of X 5[rKh]2[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+15[kg] of higher than the elbows, the 4[rKh]5[p] (40) arrangement of the feet “of bag”) 4. Squattings with the rod in the scissors
X 5[r]+5[rKh]5[p]. (25)
5. Hyperextension
10[rKh]4[p]. (40) In all: 40/153 lifts
5 day (Friday)
81
1. Squattings to the bench
X 6[rKh]1[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+15[kg] of 5[rKh]5[p] (41)
2. Press lying by the narrow gallant
X 6[rKh]1[p], [Kh]+5[kg] of 6[rKh]2[p]. [Kh]+10[kg] of 5[rKh]5[p] (43)
3. Breast muscles (breeding hands with 10[rKh]5[p]. (50) the dumbbells lying) 4. Inclinations sitting
5[rKh]5[p]. (25)
5. Sport games
30 minutes (football, basketball, [n]/[tennis]) In all: 84/75 lifts In all in the week: 166/402 lifts
Note: r times, the number of lifts of rod [KPSH]) for the approach p approaches, a quantity of approaches to the given weight () in the brackets is indicated [KPSH] in this exercise In all: __/__ the first sum shows [KPSH] in the studied exercises the second sum shows [KPSH] in [OFP] and pumping
2 weeks 1 day (Monday) 1. Squattings to the bench
X 8[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+20[kg] of 4[rKh]5[p] (40)
2. Press because of the head
X 5[rKh]2[p], [Kh]+5[kg] of 5[rKh]5[p], (40)
3. Breast muscles
10[rKh]5[p]. (50)
4. Squeezing from the floor (hand of wider than arms)
10[rKh]5[p] (50)
5. Hyperextension
10[rKh]4[p]. (40) In all: 40/180 lifts
3 day (medium) 1. Thrust from the skirtings
X 6[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+20[kg] of 5[rKh]5[p] (38)
2. Press sitting at the angle
X 5[rKh]1[p], [Kh]+5[kg] of 5[rKh]2[p], [Kh]+10[kg] of 4[rKh]5[p] (35)
82
3. Lift of dumbbells to the triceps
10[rKh]5[p] (50)
4. Thrust in the inclination
6[rKh]5[p] (30)
5. Press by the feet
X 8[rKh]1[p], [Kh]+10[kg] of 8[rKh]2[p], [Kh]+20[kg] of 6[rKh]4[p] (48)
6. Press
10[rKh]4[p]. (40) In all: 73/168 lifts
5 day (Friday) 1. Squattings cl.
X 6[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+15[kg] of 5[rKh]4[p] (38)
2. Press lying by the average gallant
X 5[rKh]1[p], [Kh]+5[kg] of 5[rKh]2[p], [Kh]+10[kg] of 5[rKh]5[p] (40)
3. Breast muscles
10[rKh]5[p]. (50)
4. Squeezings on the bars
8[rKh]5[p] (40)
5. Inclinations N. sitting
5[rKh]5[p] (25)
6. Sport games
3045 minutes In all: 78/115 [podemov] In all in the week: 191/463 the lift
3 weeks 1 day (Monday) 1. Squattings to the bench
X 8[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+20[kg] of 5[rKh]5[p] (40)
2. Press lying by the average gallant
X 8[rKh]1[p], [Kh]+5[kg] of 6[Rkh]1[p], [Kh]+10[kg] of 4[rKh]2[p], [Kh]+15[kg] of 3[rKh]4[p] (34)
3. Squeezing from the floor (hand of wider than arms)
10[rKh]5[p]. (50)
4. Press by the feet
X 8[rKh]1[p], [Kh]+10[kg] of 8[rKh]1[p], [Kh]+20[kg] of 6[rKh]5[p] (46)
5. Inclinations with the rod (costing)
5[rKh]5[p]. (25) In all: 74/121 lifts
83
3 day (medium) 1. Thrust to the elbows
X 5[rKh]1[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+20[kg] of 4[rKh]6[p] (39)
2. Squeezings from the bars with the weight
6[rKh]6[p] (36)
3. Lift to the triceps
10[rKh]5[p] (50)
4. Squattings on the skirtings
5[rKh]5[p]. (25) **
5. Press
10[rKh]4[p]. (40) In all: 39/151 lifts
5 day (Friday) 1. Press lying latitude/by the gallant
X 6[rKh]1[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+15[kg] of 5[rKh]5[p] (41)
2. Squattings cl.
X 6[rKh]1[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+20[kg] of 4[rKh]5[p] (36)
3. Squeezings from the floor (hand of wider than arms)
8[rKh]5[p] (40)
4. Triceps
10[rKh]5[p] (50)
5. Inclinations through “the goat”
10[rKh]5[p]. (50)
6. Sport games
30 minutes In all: 77/140 lifts In all in the week: 190/412 lifts
** Squattings on the skirtings: athlete arises to 2 skirtings, leg is wider than arms, in the hands weight. With the weight in the hands makes squattings to the level thigh lower than the right angle.
4 weeks 1 day (Monday) 1. Squattings cl.
X 8[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+20[kg] of 5[rKh]5[p] (45)
2. Press lying by the average gallant
X 8[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+15[kg] of 5[rKh]4[p] (40)
84
3. Squeezing on the bars
8[rKh]5[p]. (40)
4. Press by the feet
8[rKh]5[p] (40)
5. Inclinations with the rod (sitting)
5[rKh]5[p]. (25) In all: 85/105 lifts
3 day (medium) 1. Press lying latitude. by the gallant
X 6[rKh]1[p], [Kh]+10[kg] of 5[rKh]1[p], [Kh]+15[kg] of 4[rKh]5[p] (31)
2. Thrust from the skirtings
X 5[rKh]1[p], [Kh]+10[kg] of 5[rKh]1[p], [Kh]+20[kg] of 4[rKh]2[p], [Kh]+25[kg] of 3[rKh]4[p] (30)
3. Thrust in the inclination
6[rKh]5[p] (30)
4. Breast muscles
10[rKh]5[p]. (50)
5. Squattings on the skirtings
6[rkh]6[p]. (25) In all: 61/105 the lift
5 day (Friday) 1. Squattings
X 6[rKh]1[p], [Kh]+10[kg] of 6[rKh]1[p], [Kh]+15[kg] of 6[rKh]5[p] (42)
2. Press lying cl.
X 8[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+20[kg] of 4[rKh]5[p] (40)
3. Breast muscles
10[rKh]5[p]. (50)
4. Squeezing from the floor (hand of wider than arms)
8[rKh]5[p]. (40)
5. Inclinations through “the goat”
10[rKh]4[p]. (40)
6. Press
10[rKh]3[p]. (30) In all: 82/160 lifts In all in the week: 228/370 lifts
5 week 1 day (Monday)
85
1. Squattings to the bench
X 6[rKh]1[p], [Kh]+10[kg].6[rKh]1[p], [Kh]+20[kg].5[rKh]4[p] (32)
2. Press lying cl.
X 8[rKh]1[p], [Kh]+10[kg].6[rKh]1[p], [Kh]+15[kg].4[rKh]5[p] (34)
3. Squeezings from the floor (hand of wider than arms)
6[rKh]5[p] (30)
4. Squattings
X 6[rKh]1[p], [Kh]+10[kg].5[rKh]1[p], [Kh]+15[kg].5[rKh]4[p] (31)
5. Press
10[rKh]4[p] (40) In all: 97/70 lifts
3 day (medium) 1. Thrust “by bag”
X 5[rKh]2[p], [Kh]+10[kg].4[rKh]2[p], [Kh]+15[kg].4[rKh]5[p] (38)
2. Press lying by the narrow gallant
X 6[rKh]1[p], [Kh]+10[kg].6[rKh]5[p] (36)
3. Breast matrices (separation)
10[rKh]5[p]. (50)
4. Squattings on the skirtings
5[rKh]5[p]. (25)
5. Hyperextension
8[rKh]4[p]. (32) In all: 74/107 lifts
5 day (Friday) 1. Press sitting at the angle
X 4[rKh]5[p]. (20)
2. Squattings
X 6[rKh]1[p], [Kh]+10[kg].5[rKh]1[p], [Kh]+20[kg].4[rKh]2[p], [Kh]+25[kg].3[rKh]3[p] (28)
3. Press lying
X 5[rKh]1[p], [Kh]+10[kg].5[rKh]1[p], [Kh]+20[kg].5[rKh]5[p] (35)
4. Press by the feet
X 8[rKh]1[p], [Kh]+10[kg].8[rKh]2[p], [Kh]+15[kg].8[rKh]4[p] (56)
5. Sport games
3040 minutes In all: 63/76 lifts In all in the week: 234/253 lifts
86
6 week 1 day (Monday) 1. Squattings
X 5[rKh]1[p], [Kh]+10[kg], 4[rKh]1[p], [Kh]+20[kg].3[rKh]2[p], [Kh]+30[kg].2[rKh]3[p] (21)
2. Press lying
X 6[rKh]1[p], [Kh]+10[kg].5[rKh]1[p], [Kh]+20[kg].4[rKh]1[p], [Kh]+25[kg].3[rKh]4[p] (27)
3. Breast matrices (separation)
10[rKh]5[p] (50)
4. Press
10[rKh]4[p] (40) In all: 48/90 lifts
3 day (medium) 1. Thrust costing on the support
X 4[rKh]2[p], [Kh]+10[kg].3[rKh]4[p] (20)
2. Press because of the head costing
X 5[rKh]1[p], [Kh]+5[kg].4[rKh]5[p] (25)
3. Squeezings on the bars
5[rKh]5[p] (25)
4. Thrust from the skirtings “of bag”
X 4[rKh]1[p], [Kh]+10[kg].4[rKh]1[p], [Kh]+20[kg].3[rKh]4[p] (20)
5. Hyperextension
8[rKh]4[p] (32) In all: 40/82 lifts
5 day (Friday) 1. Squattings
X 6[rKh]1[p], [Kh]+10[kg].6[rKh]2[p].[Kh]+15[kg].6[rKh]4[p] (42)
2. Press lying
X 8[rKh]1[p], [Kh]+10[kg].6[rKh]1[p], [Kh]+15[kg].5[rKh]5[p] (39)
3. Squattings on the skirtings
5[rKh]5[p] (25)
4. Thrust in the inclination
5[rKh]5[p] (25)
5. Sport games
2030 minutes In all: 81/50 lifts In all in the week: 169/222 lifts
87
Distribution 6 TI of weekly load in the lifts on the weekly cycles Exercises
1 week 2 weeks 3 weeks 4 weeks 5 week 6 week In all in the month
Squattings
83
78
76
87
91
63
478
[Zhimovye]
43
40
75
111
105
66
440
Thrusts
40
38
39
30
38
40
225
Altogether in the week
166
156
190
228
234
169
1143
Inclinations
65
65
75
65
32
32
334
Others
Exemplary monthly plan 2 trainings of the beginning lift operators 1 week 1 day (Monday) 1. Squattings to the bench
X 6[rKh]2[p], [Kh]+10[kg] of 5[rKh]4[p] (32)
2. Press lying by the narrow gallant
X 5[rKh]2[p], [Kh]+10[kg] of 5[rKh]5[p] (35)
3. Breast muscles (breeding hands with 10[rKh]5[p] (50) the dumbbells lying) 4. Squeezings on the bars
8[rKh]6[p]. (48)
5. Inclinations with the rod (costing)
5[rKh]5[p]. (25) In all: 190 lifts
3 day (medium) 1. Press sitting at the angle
X 4[rKh]2[p], [Kh]+5[kg] of 4[rKh]4[p] (24)
2. Squeezing from the floor (hand on the width of arms)
8[rKh]6[p] (48)
3. Thrust from the skirtings (heading of X 5[rKh]2[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+15[kg] of higher than the elbows, the 4[rKh]4[p] (36) arrangement of the feet “of bag”)
88
4. Squattings with the rod in the scissors
X 5[r]+5[rKh]5[p]. (25)
5. Press of 10[rKh]4[p]. (40) In all: 173 lifts
5 day (Friday) 1. Squattings to the bench
X 6[rKh]1[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+15[kg] of 5[rKh]4[p] (36)
2. Press because of the head costing
X 5[rKh]5[p] (25)
3. Press lying by the narrow gallant
X 6[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p].[Kh]+15[kg] of 5[rKh]4[p] (38)
4. Breast muscles (breeding hands with 10[rKh]5[p]. (50) the dumbbells lying) 5. Squattings cl.
X of 5[rKh]1[p], [Kh]+10[kg] of 5[rKh]5[p] (30)
6. Inclinations with the rod (sitting)
5[rKh]5[p]. (25) In all: 204 lifts In all in the week: 567 lifts
2 weeks 1 day (Monday) 1. Squattings to the bench
X 8[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+15[kg] of 6[rKh]4[p] (44)
2. Press lying by the average gallant
X 5[rKh]2[p], [Kh]+5[kg] of 5[rKh]2[p], [Kh]+10[kg] of 5[rKh]5[p] (45)
3. Breast muscles
10[rKh]5[p]. (50)
4. Squeezing from the floor (hand of wider than arms)
10[rKh]5[p] (50)
5. Squattings cl.
X 5[rKh]2[p], [Kh]+10[kg] of 5[rKh]5[p] (35)
6. Inclinations through “the goat”
10[rKh]4[p]. (40) In all: 264 lifts
89
3 day (medium) 1. Thrust from the skirtings
X 6[rKh]2[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+20[kg] of 5[rKh]4[p] (44)
2. Press sitting at the angle
X 5[rKh]1[p], [Kh]+5[kg] of 5[rKh]2[p], [Kh]+10[kg] of 4[rKh]5[p] (35)
3. Lift of dumbbells to the triceps
10[rKh]5[p] (50)
4. Deltas
10[rKh]5[p] (50)
5. Press by the feet
X 8[rKh]1[p], [Kh]+10[kg] of 8[rKh]2[p], [Kh]+20[kg] of 6[rKh]4[p] (48) In all: 227 lifts
5 day (Friday) 1. Squattings cl.
X 6[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+15[kg] of 5[rKh]4[p] (38)
2. Press lying by the average gallant
X 5[rKh]2[p], [Kh]+5[kg] of 5[rKh]2[p], [Kh]+10[kg] of 5[rKh]5[p] (45)
3. Breast muscles
10[rKh]5[p]. (50)
4. Squattings in the scissors
X 5[r]+5[rKh]1[p], [Kh]+10[kg] of 5[r]+5[rKh]5[p] (30)
5. Inclinations N of.[sidya]
5[rKh]5[p] (25)
6. Press
10[rKh]5[p]. (50) In all: 238 [podemov] In all in the week: 729 lifts
3 weeks 1 day (Monday) 1. Squattings to the bench
X 8[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+20[kg] of 5[rKh]4[p] (40)
2. Press lying by the average gallant
X 6[rKh]1[p], [Kh]+5[kg] of 5[rKh]2[p], [Kh]+10[kg] of 4[rKh]2[p], [Kh]+15[kg] of 3[rKh]4[p] (36)
3. Breast muscles
10[rKh]5[p]. (50)
4. Squeezing from the floor (hand of
10[rKh]5[p]. (50)
90
wider than arms) 5. Press by the feet
X 6[rKh]1[p], [Kh]+10[kg] of 6[rKh]2[p], [Kh]+20[kg] of 5[rKh]4[p] (38)
6. Inclinations with the rod (costing)
5[rKh]5[p]. (25) In all: 239 lifts
3 day (medium) 1. Thrust to the elbows
X 5[rKh]2[p], [Kh]+5[kg] of 5[rKh]5[p] (35)
2. Press lying by the narrow gallant
X 5[rKh]1[p], [Kh]+5[kg] of 5[rKh]2[p], [Kh]+10[kg] of 4[rKh]4[p] (31)
3. Squeezings from the bars with the weight
6[rKh]6[p] (36)
4. Thrust from the skirtings
X of 5[rKh]1[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+20[kg] of 4[rKh]4[p] (31)
5. Squattings in “the trainer”
5[rKh]5[p]. (25) **
6. Press
10[rKh]4[p]. (40) In all: 198 lifts
5 day (Friday) 1. Press lying by the average gallant
[Kh]6[rKh]1[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+15[kg] of 4[rKh]4[p] (32)
2. Squattings cl.
X 5[rKh]1[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+15[kg] of 5[rKh]4[p] (35)
3. Squeezings from the floor (hand of wider than arms)
8[rKh]5[p] (40)
4. Triceps
10[rKh]5[p] (50)
5. Inclinations through “the goat”
10[rKh]5[p]. (50) In all: 207 lifts In all in the week: 644 lifts
** Squattings in the trainer: athlete arises to 2 skirtings, leg is wider than arms, in the hands weight. With the weight in the hands lower than the right angle makes squattings to the level.
91
4 weeks 1 day (Monday) 1. Squattings
X 5[rKh]1[p], [Kh]+10[kg] of 4[rKh]2[p], [Kh]+20[kg] of 3[rKh]5[p] (28)
2. Press lying by the average gallant
X 6[rKh]1[p], [Kh]+5[kg] of 5[rKh]2[p], [Kh]+10[kg] of 4[rKh]2[p], [Kh]+15[kg] of 3[rKh]4[p] (36)
3. Breast muscles
10[rKh]5[p]. (50)
4. Squeezing on the bars
8[rKh]5[p]. (40)
5. Press by the feet
6[rKh]5[p] (30)
6. Inclinations with the rod (sitting)
5[rKh]5[p]. (25) In all: 209 lifts
3 day (medium) 1. Press lying by the average gallant
X 5[rKh]1[p], [Kh]+10[kg] of 4[rKh]2[p], [Kh]+15[kg] of 3[rKh]2[p], [Kh]+20[kg] of 2[rKh]3[p] (25)
2. Thrust from the skirtings
X 5[rKh]1[p], [Kh]+10[kg] of 4[rKh]1[p], [Kh]+15[kg] of 3[rKh]2[p], [Kh]+20[kg] of 3[rKh]4[p] (27)
3. Press lying by the narrow gallant
X 5[rKh]1[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+10[kg] of 5[rKh]4[p] (35)
4. Breast muscles
10[rKh]5[p]. (50)
5. Squattings in the trainer
5[rKh]5[p]. (25) In all: 162 lifts
5 day (Friday) 1. Squattings
X 6[rKh]1[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+15[kg] of 5[rKh]5[p] (41)
2. Press lying
X 5[rKh]1[p], [Kh]+10[kg] of 5[rKh]2[p], [Kh]+15[kg] of 4[rKh]5[p] (35)
3. Breast muscles
10[rKh]5[p]. (50)
4. Squeezing from the floor (hand of wider than arms)
8[rKh]5[p]. (40)
92
5. Inclinations through “the goat”
10[rKh]4[p]. (40)
6. Press
10[rKh]3[p]. (30) In all: 236 lifts In all in the week: 607 lifts In all in the month: 2419 lifts
Distribution of monthly load in the lifts on the weekly cycles Exercises
1 week
2 weeks
3 weeks
4 weeks
In all in the month
Squattings
123
147
75
69
414
[Zhimovye]
122
125
99
131
477
Thrusts
36
44
66
27
173
Altogether in the week
281
316
240
227
1064
Inclinations
50
65
75
65
255
Others
236
348
329
315
1228
In all in the week
567
729
644
607
2547
Quantity of [trenerovok]
3
3
3
3
12
Procedure of planning rated sportsmen (training group) In the plans of dischargers, just as in the plans for the novices the volume of the produced work is determined by [KPSH]. But we here already divide [KPSH] in the competing exercises from [KPSH] in the pumping and the auxiliary exercises. With three single training in the week of exercise we distribute in a following manner:
Monday MediumFriday SquattingsPress Press
Squattings
Thrust Press
We consider that squatting it is necessary to make 2 times a week so that there would be the possibility at the beginning of week to make squattings intensive from 2[kh]3[kh] with single lifts, and in the end of the week volumetric with the lifts from 4 to 6 times, or vice versa. [Zhimovye] exercises we carry out during each training because muscle of hands and upper shoulder girdle they manage to be restored. Since athletes dischargers in state to the already determine its maximum results in the competing exercises,
93
the dosage of load is written in the percentages. With writing of plan for the dischargers this version is best, because in the group the athletes of different discharges can be occupied and naturally different weight categories. Therefore with the identical percentages of load they all will be trained with the different weights. It is natural that with writing of plan for the group of athletes it is not possible to provide individual qualities; therefore we recommend separately to each athlete to give additional exercises to one or other lagging group or another of muscles. The basic task of this group of athletes is further work on the mastery classical of exercises technique and the development of force. The given 3 plans are the continuation of friend friend. I.e., knowing, when in those occupying in this group will be competitions, it is possible to count off back 3 months and boldly to take up the fulfillment of these plans. First week, the first plan as if pulling into the load. Two large trainings (on [KPSH]) on Monday and Friday even one small on Wednesday with the small percentages, maximum 75%. In the following weeks increases quantity 80 85% weights. With required kneading 50 60 70 percent weights the basic work of athletes will be by 80 percent and above. 33,5 weeks prior to competitions for the athletes of dischargers it is compulsorily necessary to make “driving” in all 3 X competing exercises. This will help to plan initial approaches on the forthcoming competitions. Some of trainer and athletes prefer to make “drivings” almost in the week prior to the beginning of competitions. I explain this, by uncertainty in itself, by the desire to once more verify itself. This is incorrect, because athlete does not manage to restore his physical forces and most important does not manage to restore nervous system. The recent 2 weeks before the competitions we " unload” athletes, diminish the volume of load on [KPSH] and in the intensity (we diminish percentages). We proceed from the fact that if the athlete in 22,5 months of trainings did not accumulate force for raising the personal record weights, then more strongly no longer he will become for [poslednii] of 12 weeks to the competitions. But to here spend force, nervous energy completely can. During this period the trainings, when athlete left to the peak of sport uniforms, it is very important to hold athlete from his natural desire to raise 90% of weight and it is above. Task of trainer to convince athlete to preserve this thirst of the desire of the lift of maximum and submaximum weights for the forthcoming competition. The skill of trainer consists of deriving of athlete on the highest peak of sport uniforms precisely in the necessary time.
Exemplary monthly plan 1 trainings of dischargers in the preparatory period 1 week 1 day (Monday) 1. Press lying
50% of 5[rKh]1[p], 60% of 4[rKh]2[p], 70% of 3[rKh]2[p], 75% of 3[rKh]5[p]. (34)
2. Squattings
50% of 5[rKh]1[p], 60% of 5[rKh]2[p], 70% of 5[rKh]5[p]. (40)
3. Press lying
50% of 6[rKh]1[p], 60% of 6[rKh]2[p], 65% of 6[rKh]4[p]. (42)
4. Breast muscles ([razv][nie] of hands 10[rKh]5[p]. with the dumbbells lying) 5. Inclinations with the rod (costing)
5[rKh]5[p]. In all: 116 lifts
94
3 day (medium) 1. Thrust is camp
50% of 5[rKh]1[p], 60% of 5[rKh]2[p], 70% of 4[rKh]2[p], 75% of 3[rKh]4[p]. (35)
2. Press sitting at the angle
4[rKh]6[p].
3. Squeezing on the bars with the weight
5[rKh]5[p].
4. Thrust from the skirtings
50% of 5[rKh]1[p], 60% of 5[rKh]2[p], 70% of 4[rKh]2[p], 80% of 3[rKh]4[p]. (35)
5. Squattings with the rod in the scissors
5[r]+5[rKh]5[p].
6. Press
10[rKh]3[p]. In all: 65 lifts
5 day (Friday) 1. Press lying
50% of 7[rKh]1[p], 55% of 6[rKh]1[p], 60% of 5[rKh]1[p], 65% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]2[p], 70% of 3[rKh]2[p], 65% of 4[rKh]1[p], 60% of 6[rKh]1[p], 55% of 8[rKh]1[p], 50% of 10[rKh]1[p]. (66)
2. Breast muscles ([razv][nie] of hands 10[rKh]5[p]. with the dumbbells lying) 3. Squattings
50% of 5[rKh]1[p], 60% of 4[rKh]2[p], 70% of 3[rKh]2[p], 75% of 3[rKh]5[p]. (34)
4. Lift of rod to the triceps
10[rKh]5[p].
5. Inclinations with the rod (sitting)
5[rKh]5[p]. In all: 100 lifts In all in the week: 286 lifts
Note: r times, the number of lifts of rod for the approach; p approaches, a quantity of approaches to the given weight; in the brackets the number of lifts [shtangiv] indicated this exercise.
95
2 weeks 1 day (Monday) 1. Squattings
50% of 5[rKh]1[p], 60% of 4[rKh]2[p], 70% of 3[rKh]2[p], 80%2[rKh]5[p]. (29)
2. Press lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p]. (27)
3. Breast muscles
10[rKh]5[p].
4. Squeezing from the floor (hand of wider than arms)
10[rKh]5[p]
5. Squattings
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]4[p]. (18)
6. Inclinations with the rod (costing)
5[rKh]5[p]. In all: 74 lifts
3 day (medium) 1. Thrust to the elbows
50% of 4[rKh]1[p], 60% of 4[rKh]2[p], 70% of 4[rKh]4[p]. (28)
2. Press lying
50% of 5[rKh]1[p], 60% of 5[rKh]2[p], 70% of 4[rKh]5[p]. (35)
3. Breast muscles
10[rKh]5[p].
4. Thrust is camp
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 3[rKh]5[p]. (29)
5. Squattings with the rod in the scissors
5[r]+5[rKh]5[p]. In all: 92 lifts
5 day (Friday) 1. Squattings
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 3[rKh]6[p] (29)
2. Press lying
50% of 6[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 75% of 4[rKh]1[p], 70% of 5[rKh]1[p], 60% of 6[rKh]1[p],
96
50% of 7[rKh]1[p]. (51) 3. Breast muscles
10[rKh]5[p].
4. Triceps
10[rKh]5[p].
5. Squattings
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 2[rKh]4[p]. (14)
6. Inclinations with the rod (sitting)
6[rKh]5[p]. In all: 80 [podemov] In all in the week: 246 lifts
3 weeks 1 day (Monday) 1. Squattings
50% of 5[rKh]1[p], 60% of 4[rKh]2[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p]. (34)
2. Press lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p]. (30)
3. Breast muscles
10[rKh]5[p].
4. Squeezing from the floor (hand of wider than arms)
10[rKh]5[p].
5. Squattings
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 5[rKh]5[p]. (35)
6. Inclinations with the rod (costing)
5[rKh]5[p]. In all: 99 lifts
3 day (medium) 1. Thrust to the elbows
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 4[rKh]2[p], 75% of 4[rKh]4[p] (32)
2. Press lying
50% of 6[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 75% of 3[rkh]2[p], 70% of 4[rKh]1[p], 65% of 5[rKh]1[p], 60% of 6[rKh]1[p], 55% of 7[rKh]1[p], 50% of 8[rKh]1[p]. (65)
97
3. Breast muscles
10[rKh]5[p].
4. Thrust from the skirtings
60% of 5[rKh]1[p], 70% of 5[rKh]2[p], 80% of 4[rKh]4[p]. (31)
5. Squattings with the rod in the scissors
5[r]+5[rKh]5[p].
6. Press
10[rKh]3[p]. In all: 123 lifts
5 day (Friday) 1. Press lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p]. (25)
2. Squattings
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 5[rKh]2[p], 75% of 4[rKh]5[p]. (40)
3. Press lying
50% of 6[rKh]1[p], 60% of 6[rKh]2[p], 65% of 6[rKh]4[p]. (42)
4. Breast muscles
10[rKh]5[p].
5. Inclinations with the rod (sitting)
5[rKh]5[p]. In all: 107 lifts In all in the week: 329 lifts
4 weeks 1 day (Monday) 1. Squattings
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rKh]3[p]. (27)
2. Press lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p]. (30)
3. Breast muscles
10[rKh]5[p].
4. Squeezing on the bars
8[rKh]5[p].
5. Squattings
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]4[p]. (23)
98
6. Inclinations with the rod (costing)
5[rKh]5[p]. In all: 80 lifts
3 day (medium) 1. Press lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rKh]3[p]. (27)
2. Thrust is camp
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rKh]3[p]. (26)
3. Press lying
55% of 5[rKh]1[p], 65% of 5[rKh]1[p], 75% of 4[rKh]4[p]. (26)
4. Breast muscles
10[rKh]5[p].
5. Squattings with the rod in the scissors
5[r]+5[rKh]5[p]. In all: 79 lifts
5 day (Friday) 1. Squattings
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p]. (33)
2. Press lying
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 5[rKh]5[p]. (40)
3. Breast muscles
10[rKh]5[p].
4. Squeezing on the bars
8[rKh]5[p].
5. Inclinations with the rod (sitting)
5[rKh]5[p].
6. Press
10[rKh]3[p]. In all: 73 lifts In all in the week: 232 lifts In all in the month: 1093 lifts
99
Distribution of monthly load in the lifts on the weekly cycles Exercises
1 week
2 weeks
3 weeks
4 weeks
In all in the month
Squattings
74
90
109
83
356
[Zhimovye]
142
113
162
123
540
Thrusts
70
57
63
26
216
Altogether in the week
286
260
334
232
1112
Inclinations
50
55
50
50
205
Others
254
275
255
285
1069
In all in the week
590
590
639
567
2386
Quantity of [trenerovok]
3
3
3
3
12
Exemplary monthly plan for training of dischargers in the competing period 1 week 1 day (Monday) 1. Squattings
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of 2[rKh]3[p] (18)
2. Press lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of 2[rKh]3[p] (18)
3. Press
10[rKh]3[p] Altogether: 36 lifts
3 day (medium) driving * 1. Squattings
50% 3[rKh]1[p].60% 3[rKh]2[p].70% 2[rKh]2[p].80% of 2[rKh]1[p]. 90% 1[rKh]1[p].100105% of 1[rKh]23[p] (18)
2. Press lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 2[rKh]2[p].80% of 2[rKh]1[p].
100
90% 1[rKh]1[p].100105% of 1[rKh]23[p]. (15) 3. Thrust
50% 3[rKh]1[p].60% 2[rKh]1[p].70% 2[rKh]2[p].80% of 1[rKh]1[p]. 90% 1[rKh]1[p].100105% of 1[rKh]23[p]. (13) Altogether: 46 lifts
5 day (Friday) 1. Squattings
50% 3[rKh]1[p].60% 3[rKh]2[p].70% 3[rKh]2[p].75% of 2[rKh]4[p]. (23)
2. Press lying
55% 3[rKh]1[p].65% 3[rKh]2[p].75% of 3[rKh]6[p]. (30)
3. Breast matrices
10рХ5п.
4. Inclinations costing
5[rKh]5[p].
5. Press
10[rKh]3[p]. Altogether: 53 lifts In all in the week: 135 lifts
*[Primechanie]: if athlete improved personal records in what or exercise, river [menduetsya] to take percentages of new results only after appearance on the nearest competitions when to them not more than a month.
2 weeks 1 day 1. Squattings
50% 3[rKh]1[p].60% 3[rKh]2[p].70% 3[rKh]2[p].80% of 2[rKh]4[p]. (23)
2. Press lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 3[rKh]5[p]. (27)
3. Breast matrices
10[rKh]5[p].
4. Squattings
55% 3[rKh]1[p].65% 3[rKh]2[p].75% of 3[rKh]4[p]. (21) Altogether: 71 the lift
3 the day
101
1. Thrust of [st].[na] to the support
50% 3[rKh]1[p].60% 2[rKh]2[p].65% 2[rKh]2[p].70% of 1[rKh]3[p] (14)
2. Press lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% 3[rKh]2[p].85% of 2[rKh]3[p] (24)
3. Breast matrices
10[rKh]5[p].
4. Thrust
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 3[rKh]5[p]. (27)
5. Press
10[rKh]3[p]. Altogether: 65 lifts
5 the day 1. Press lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 3[rKh]5[p]. (27)
2. Squattings
50% 3[rKh]1[p].60% 3[rKh]2[p].70% 3[rKh]2[p].80% of 3[rKh]6[p]. (33)
3. Press lying
50% 4[rKh]1[p].60% 4[rKh]1[p].70% of 4[rKh]4[p]. (24)
4. Breast matrices
10[rKh]5[p].
5. Inclinations costing
5[rKh]5[p]. Altogether: 84 lifts In all in the week: 220 lifts
3 неделя 1 день 1. Squattings
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (22)
2. Press lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% 2[rKh]3[p].85% of 1[rKh]3[p] (21)
3. Breast matrices
8[rKh]4[p].
4. Press
8[rKh]3[p]. Altogether: 43 lifts
102
3 the day 1. Press lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (22)
2. Breast matrices
8[rKh]4[p].
3. Thrust
50% 3[rKh]1[p].60% 3[rKh]2[p].70% 3[rKh]2[p].75% of 2[rKh]5[p]. (25)
4. Inclinations costing
5[rKh]4[p]. Итого ： 47 lifts
5 the day 1. Squattings
50% 3[rKh]1[p].60% 3[rKh]2[p].70% 2[rKh]2[p].75% of 2[rKh]3[p]. (19)
2. Press lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of 2[rKh]4[p]. (20)
3. Press
8[rKh]3[p]. Altogether: 39 lifts In all in the week: 129 [podmov]
4 weeks 1 day 1. Жимлежа
50% 3[rKh]1[p].60% 3[rKh]2[p].70% 2[rKh]2[p].75% of 1[rKh]4[p]. (17)
2. Thrust
50% 3[rKh]1[p].60% 2[rKh]2[p].70% of 2[rKh]4[p]. (15)
3. Press
8[rKh]2[p]. Altogether: 32 lifts
34 day * 1. Squattings
50% 3[rKh]1[p].60% 3[rKh]2[p].70% of 2[rKh]3[p]. (15)
2. Press lying
50% 3[rKh]1[p].60% 3[rKh]2[p].70% of 2[rKh]3[p]. (15) Altogether: 30 lifts
103
In all in the week: 62 lifts 5 the day Leisure 6 7 the day Competitions
* the note: athletes appearing on Saturday to [posledniyu] training conduct on Wednesday. Thursday and Friday of [otdykhayut].[Sportsmeny] speakers in Sunday to [posledniyu] training conduct in they [chetverg].[Otdykhayut] on Friday and Saturday.
Distribution of monthly load in the lifts on the weekly cycles Exercises
1 week
2 weeks
3 weeks
4 weeks
In all in the month
Squattings
59
77
41
15
192
Press lying
63
102
63
32
260
Thrust
13
41
25
15
94
Altogether in the week
135
220
129
62
546
Inclinations
25
25
20
70
Others
110
180
112
16
418
In all in the week
270
425
261
78
1034
Quantity of [trenerovok]
3
3
3
2
11
Procedure of planning athletes [KMS] and ms (group of [sportsovershenstvovaniya]) The athletes of this group in the sport club “snow leopard” are trained 4 times a week. The exemplary distribution of monthly load in the weekly cycles of preparatory period will be the following: Training days 1 WEEK 2 WEEKS 3 WEEKS 4 WEEKS 5 WEEK Monday Average Large Large Average Average Medium Large Average Small Small Large Friday Average Large Large Large Large Saturday Small Small Small Small Average In the difference from planning of the group of the dischargers (training training group), where the volume of load is determined on [KPSH] for the training, week, month and year, in the group of [sportsovershenstvovaniya] of this it is already insufficient. It is necessary to know the total quantity kgf (tonnage) and what average weight of rod both in each competing exercise and general in the training, the week and the month. For the volume of special load in [pauerliftinge], just as in the heavy athletics starts a
104
quantity of kilograms (tons), raised in the exercise or in the exercises for the training, week, month, year. The volume of training load in the kilograms is determined by the multiplication of [podnimaego] weight by the number of lifts. For example: 220[kg] X of 3[raza] X of 5 approaches = of 3300[kg]. If we accumulate the training volumes of all exercises, which were carried out during the training, let us determine total volume for the training. In the end of the 40's n. I. [Luchkin] proposed to use as the criterion for evaluating the load in the separate exercises a sum of the raised kilograms. However, the labor expense of training work is determined not only number of lifts of rod and by tonnage, but also by its intensity (tension). By intensity of training load in [pauerliftinge] and in the heavy athletics is understood the value of the average weight of rod, which is located by dividing the volume of load in the kilograms on [KPSH]. For example: 3300[kg]: 15 ([kpsh]) = 220 kg. As early as 1959 l. P. Matveyev by the first in the heavy athletics introduced in his works the criterion of the intensity in the form of the average weight of rod for determining the intensity of the load of heavy athletes. Subsequently and other specialists in the heavy athletics, such as: N. N. [Saksonov], [A].[S]. Medvedev, a. N. Vorobyev 1963; A. N. Vorobyev 1964; S. P. [Bogdasarov] 1965; A. S. Medvedev 1965 and, etc they began to widely use the average weight of rod for the expression of the intensity of training process. Intensity is distinguished absolute (in the kilograms) and relative (in the percentages). Absolute intensity this is the [srednetrenirovochnyy] weight of rod in the kilograms. Relative intensity [srednetrenirovochnyy] weight of rod in the percentages for the maximum reaching in the [sootvestvuyushchem] exercise. The rational distribution of monthly load by the volume and in the intensity in the weekly cycles has important significance.
“Volume and intensity, as notes l. P. Matveyev, they are not separated and it is at the same time in the known interrelation opposite ". Their simultaneous increase can occur to the known limit. The future of an increase in the volume is connected with the delay of increase in the intensity, and then with its decrease (in the preparatory period, with the mastery by the athlete of large volumes). And, on the contrary, an increase in the intensity over the specific value is connected with the stabilization of volume and its decrease subsequently ". This is characteristic for the fundamental period, especially for the [predsorevnovatelnogo] stage. Here why in the long‐standing training in the first turn is stabilized the volume of the load of [predsorevnovatelnogo] stage. The analysis of trainings of the strongest heavy athletes of the USSR showing that , until now until athlete masters his optimum annual volume of load, the best result is usually reached almost at the largest volume and the intensity, close to optimum load in the year. Consequently, preparatory period in this case by the volume of load considerably is inferior to basic. This can be considered completely regular. However, the volume of load in the fundamental period barely requires time for the subsequent reaching of the best result, since it is found in the most optimum interrelation with the intensity ". A. N. Vorobyev is “heavy athletics " Moscow [FiS] of 1967 [str].168 The multi‐flyingII studies in the heavy athletics showed that the sport result and average weight in the highly skilled heavy athletes is located in the high correlation: r=0,904+_0,0309, authenticity is sufficiently high (r< 0,001). Dependence is rectilinear: with an increase in the intensity (with other equal conditions) is improved sport result (a. N. [Vorobev].1977). The intensity of training load in the preparatory and competing cycles must not be [postoyanoy], it also as [KPSH] and volume it must vary. So in order to increase intensity necessary to increase the number of lifts of the rod 85‐90% weights, in this case after decreasing the number of lifts to 3‐1 in the approach, which without delay will lead to the decrease of total volume. And on the contrary, if we decrease [intesivnost] due to an increase in the lifts 65‐75% weights, raising them on 6‐4 times, then volume in the kilograms will increase. 105
So by the important criterion of the intensity of load in the trainings it is the number of lifts of the rod of submaximum and maximum (the 90 to 100%) weights in the squattings, the press lying and the thrust camp. With the 4th of single training in the week the distribution of exercises in the weekly cycle approximately of such: MONDAY MEDIUM FRIDAY SATURDAY Squattings Thrust Press lying Thrust Press lying Press lying Squattings [Zhimovye] upr I Squattings Thrust Press lying Thrust ON F P Auxiliary upr I ON F P Auxiliary upr I I want to immediately warn that this exemplary distribution, in which there are the deviations and even significant. But when it is planned at training of 2 squattings or 2 presses lying, then the first squattings (press lying) are done in essence to 80 85% on it is 2nd 3 lifts in it is 5th 7 approaches depending on the planned load. The second squattings (press lying) are done with weights 70 of 75% on 3 of 5 times in the approach. For me it repeatedly was necessary to hear from [sporsmenov], that they train thrust camp of 1 times in 10 days. After this, me does not astonish the poor technology of the fulfillment of this exercise in these athletes. If 2 exercises to the thrust are planned into the training, then they are compulsory different nature , also, with the different directivity, for example: the first exercise can be finalizing the disruption of rod from the platform ( thrust costing on the support), and by the second exercise finalizing final phase (thrust from the skirtings). Or another example: the first is thrust to the elbows, the second thrust camp. But between these exercises we compulsorily make [zhimovoe] exercise. Once a week on the media, I plan the socalled “pyramid”, this when athlete from 50% of weight reaches to 80 85%, increasing in each approach the weight of rod on it is 5th 10%, it is then lowered downward. For example: version 1
50% of 8[rkh]1[p], 55% of 7[rkh]1[p], 60% of 6[rkh]1[p], 65% of 5[rkh]1[p], 70% of 4[rkh]1[p], 75% of 3[rkh]2[p], 80% of 2[rkh]2[p], 85% of 1[rkh]2[p], 80% of 2[rkh]2[p], 75% of 3[rkh]2[p], 70% of 4[rkh]1[p], 65% of 5[rkh]1[p], 60% of 6[rkh]1[p], 55% of 7[rkh]1[p], 50% of 8[rkh]1[p] (81 lift);
version is 2nd
50% of 6[rkh]1[p], 60% of 6[kh]1[p], 70% of 5[kh]1[p], 75% of 4[kh]2[p], 80% of 3[rkh]2[p], 85% of 2[rkh]2[p], 75% of 3[rkh]2[p], 70% of 5[rkh]1[p], 60% of 7[rkh]1[p], 50% of 8[rkh]1[p] (61 lift);
version 3
50% of 7[rkh]1[p], 55% of 6[rkh]1[p], 60% of 5[rkh]1[p], 65% of 4[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]2[p], 80% of 1[rkh]3[p], 75% of 2[rkh]2[p], 70% of 4[rkh]1[p], 65% of 6[rkh]1[p], 60% of 8[rkh]1[p], 55% of 10[rkh]1[p], 50% of 12[rkh]1[p] (79 lifts)
And such versions it is possible to make much, depending on the tasks of preparation, this “pyramid” so varies from 40 to 90 lifts. The largest “pyramid”, in my [trenerskoy] practice made Aleksey [Sivokon], in it maximum “pyramid” was to 90 percent weights and it reached to 120 lifts. Again I will be repeated, which “the pyramid” more frequent than 1 times in the week the making of is not recommended, and it is compulsory after large “pyramid”, it is necessary to make average or small. One should not make “pyramid” in the competing period. We give considerable attention to the breast muscles, we make exercises for pumping of breast muscles immediately after the second press lying. Basic training work occurs on 80 percent weights, with required 50%, 60%, and 70 percent kneading weights.
106
It occurs, that the athlete arrived for the training by that by already get tiredded, and he cannot carry out those percentages, which were indicated in the plan. Then we diminish by 5% weight of rod, but we try to carry out a quantity of lifts and approaches of those planned in the plan for this day or leaving these percentages, we diminish the number of lifts in the approach, but then we add a quantity of approaches to planned [KPSH] in this exercise. But more frequent athletes request permission to add percentages, and if this far to the competitions I permit this making with the condition that the number of lifts in the approaches will be preserved. For example: according to the plan it is necessary to squat 80% on 3 times in 5 approaches. After the second approach the athlete requests permission to add 5%. I solve but with the condition that he to 85% will make the remained 3 approaches on 3 times. But if it does not be able to make only 1, then again sets weight equal to 80 percent and it will do everything first. This merciless term, but it forces athlete to actually weigh its possibilities. Some immediately reject the attempt to add weight, they add and lay out themselves others to the latter. Whom it does be desirable to make excess work? Although are encountered such, as Sergey Moore, who loves to add excess it is 2nd 3 approaches. I noted that during the estimations to athletes was necessary emotional lift and the task of trainer it consists in the fact that to know how to create in the training hall the elevated mood, with which each athlete felt, that from it await the accomplishments of small “miracle”. And this must pour out into the result, which they do not await from it. During the estimations I always arrange small show for entire hall, where those are the main heroes, who make estimation. It is very useful in this time to remove all approaches to the rod to the video camera, with the required survey of video cassette with the athletes. Proposed to your attention training plans not in which case are dogma. You must approach them creatively, that ‐ that to take, but something no.
Exemplary monthly plan 1 trainings for [KMS] and ms in the preparatory period 1 week 1 day (Monday) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]2[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (29)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
3.[Grudn].[m][tsy] (breeding hands with 10[rKh]5[p] the dumbbells lying) 4.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]5[p]. (30)
5.[Press]
10[rKh]3[p] In all: 92 lifts
107
3 day (medium) 1.[Tyaga]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p]. (29)
2.[Zhim] lying
50% of 6[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p], 70% of 4[rKh]1[p], 65% of 6[rKh]1[p], 60% of 8[rKh]1[p], 50%10[rKh]1[p]. (63)
3.[Grudn].[m][tsy]
10[rKh]5[p]
4.[Tyaga] to the elbows
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 4[rKh]5[p]. (28)
5.[Naklony] with the rod (costing)
5[rKh]5[p]. In all: 120 lifts
5 day (Friday) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
3.[Zhim] lying
55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]5[p]. (24)
4.[Grudn].[m][tsy]
10[rKh]5[p].
5.[Press]
10[rKh]3[p]. In all: 87 lifts
6 day (Saturday) 1.[Tyaga] costing on the support
50% of 3[rKh]2[p], 60% of 2[rKh]4[p]. (14)
2.[Zhim] sitting at \ the angle
4[rKh]6[p].
3.[Otzhimanie] on the bars (with the weight)
6[rKh]5[p].
4.[Tyaga] from the skirtings
60% of 4[rKh]1[p], 70% 4[rKh]2[p].80% of 3[rKh]2[p], 90% of 2[rKh]4[p] (26)
108
5.[Naklony] with the rod (sitting)
5[rKh]5[p] In all: 40 lifts In all in the week: 339 lifts
Note: r times (on to how often raise rod); p approaches (how many approaches to make to the given weight). All percentages to [berutsya] from the best results of those shown on the competitions or during the trainings.
2 weeks 1 day (Monday) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]3[p], 85% of 2[rKh]3[p]. (30)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
3.[Zhim] lying
55% of 4[rKh]1[p], 65% of 4[rKh]2[p], 75% of 4[rKh]4[p]. (28)
the 4.[Grudnye] muscles
10[rKh]5[p].
5.[Press]
10[rKh]3[p]. In all: 88 lifts
3 day (medium) 1.[Tyaga] costing on the support
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 65% of 2[rKh]4[p] (17)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]3[p], 75% of 3[rKh]2[p], 70% of 4[rKh]1[p], 60% of 6[rKh]1[p], 50% of 8[rKh]1[p] (45)
3.[Grudn].[m][tsy]
10[rKh]5[p].
4.[Tyaga]
50% 4[rKh]1[p].60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p]. (29)
5.[Naklony] with the rod (costing)
5[rKh]5[p]. In all: 91 the lift
109
5 day (Friday) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p].80% of 3[rKh]5[p] (30)
2.[Zhim] lying
55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]5[p]. (24)
the 3.[Grudnye] muscles
10[rKh]5[p].
4.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]4[p]. (26)
5.[Press]
10[rKh]3[p]. In all: 84 lifts
6 day (Saturday) 1.[Zhim] because of the head
5[rKh]5[p].
2.[Zhim] sitting at \ the angle
4[rKh]6[p].
3.[Otzhimanie] on the bars
8[rKh]5[p].
4.[Tyaga] to the elbows
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p]75% of 2[rKh]5[p] (24)
5.[Naklony] with the rod (sitting)
5[rKh]5[p]. In all: 24 lifts In all in the week: 287 lifts
3 weeks 1 day (Monday) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p].80% of 3[rKh]5[p] (30)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
the 3.[Grudnye] matrices
10[rKh]5[p].
4.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 5[rKh]5[p]. (35)
5.[Press]
10[rKh]3[p].
110
In all: 98 lifts
3 day (medium) 1.[Tyaga]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (29)
2.[Zhim] lying
50% of 8[rKh]1[p], 55% of 7[rKh]1[p], 60% of 6[rKh]1[p], 65% of 5[rKh]1[p], 70% of 4[rKh]1[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85% of 1[rKh]2[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p], 70% of 4[rKh]1[p], 65% of 6[rKh]1[p], 60% 8[rKh]1[p].55% of 10[rKh]1[p], 50% of 12[rKh]1[p] (92)
the 3.[Grudnye] matrices
10[rKh]5[p].
4.[Tyaga] to the elbows
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 4[rKh]5[p]. (28)
5.[Naklony] with the rod (sitting)
5[rKh]5[p] In all: 149 lifts
5 day (Friday) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]3[p], 85% of 2[rKh]3[p]. (30)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
the 3.[Grudnye] matrices
10[rKh]5[p].
4.[Prisedaniya]
50% of 6[rKh]1[p], 60% of 6[rKh]1[p], 65% of 6[rkh]4[p]. (36)
5.[Otzhimanie] on the bars
6[rKh]6[p].
6.[Press]
10[rKh]3[p]. In all: 99 lifts
111
6 day (Saturday) 1.[Tyaga] costing on the support
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 65% of 3[rKh]4[p] (21)
2.[Zhim] lying
50% of 6[rKh]1[p], 60% of 6[rKh]1[p], 65% of 6[rKh]5[p]. (42)
3.[Podm] of rod to the triceps
10[rKh]5[p].
4.[Tyaga] from the skirtings
60% of 4[rKh]1[p], 70% of 4[rKh]2[p], 80%4[rKh]2[p], 85% of 4[rKh]4[p] (36)
5.[Naklony] with the rod (costing)
5[rKh]5[p]. In all: 99 lifts In all in the week: 445 lifts
4 weeks 1 day (Monday) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]7[p] (36)
2.[Zhim] lying
50% of 5[rkh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rKh]3[p], 80% of 3[rKh]2[p]. (33)
3.[Otzhimanie] on the bars
6[rKh]5[p].
the 4.[Grudnye] matrices
10[rKh]5[p].
5.[Press]
10[rKh]3[p]. In all: 69 lifts
3 day (medium) 1.[Tyaga] costing on the support
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]4[p] (17)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 5[rKh]2[p], 75% of 4[rKh]5[p] (40)
the 3.[Grudnye] matrices
10[rKh]5[p].
4.[Tyaga]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]3[p], 85% of 2[rKh]3[p] (29)
112
5.[Naklony] with the rod (costing)
5[rKh]5[p]. In all: 86 lifts
5 day (Friday) 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]3[p],
1.[Prisedaniya]
85% of 2[rKh]3[p]. (30)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
3.[Otzhimanie] on the bars
6[rKh]5[p].
the 4.[Grudnye] matrices
10[rKh]5[p].
5.[Prisedaniya]
55% of 4[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]5[p]. (22)
6.[Press]
10[rKh]5[p]. In all: 85 lifts
6 day (Saturday) 1.[Tyaga] to the elbows
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p].80% of 2[rKh]4[p] (22)
2.[Zhim] because of the head
5[rKh]5[p].
3.[Zhim] sitting at \ the angle
4[rKh]6[p].
4.[Tyaga] from the skirtings
60% of 4[rKh]1[p], 70% of 4[rKh]1[p], 80% of 3[rKh]2[p], 90% of 3[rKh]4[p] (26)
5.[Naklony] with the rod (sitting)
5[rKh]5[p]. In all: 48 lifts In all in the week: 288 lifts
Distribution of monthly load in the lifts on the weekly cycles Exercises
1 week
2 weeks
3 weeks
4 weeks
In all in the month
Squattings
92
86
173
88
439
113
[Zhimovye]
150
127
158
106
541
Thrusts
97
70
114
94
375
Altogether in the week
339
283
445
288
1355
Others
264
299
296
359
1218
Inclinations
50
50
50
50
200
In all in the week
653
632
791
697
2773
Quantity of [trenerovok]
4
4
4
4
16
Plan for training 6 in preparatory period for [KMS] and ms 1 week 1 day (Monday) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
3.[Zhim] lying
55% of 5[rKh]1[p], 65% of 5[rKh]1[p], 75% of 4[rKh]5[p] (30)
the 4.[Grudnye] matrices
10[rKh]5[p].
5.[Prisedaniya] in the trainer
5[rKh]5[p].
6.[Naklony] costing
5[rkh]5[p]. Altogether: 90 lifts
3 day (medium) 1.[Tyaga] st. on it [podst].
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 65% of 2[rKh]4[p] (17)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85% of 1[rKh]3[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p],
114
70% of 4[rKh]2[p], 65% of 5[rKh]1[p], 60% of 6[rKh]1[p], 55% of 7[rKh]1[p], 50% of 8[rKh]1[p] (75) the 3.[Grudnye] matrices
10[rKh]5[p].
4.[Tyaga]
50% of 4[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rKh]4[p] (24)
5.[Zhim] by the feet
5[rkh]6[p].
6.[Press]
8[rKh]3[p]. Altogether: 106 lifts
5 day (Friday) 1.[Prisedaniya]
55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rkh]4[p] (23)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rkh]6[p] (27)
3.[Otzhimanie] on the bars (with the weight)
5[rKh]5[p].
4.[Prisedaniya]
50% 5[rKh]1[p].60% 4[rKh]1[p].70% of 3[rKh]1[p], 80% of 3[rKh]5[p] (27)
5.[Naklony] sitting
5[rKh]5[p]. Altogether: 77 lifts
6 day (Saturday) 1.[Tyaga] to the elbows
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 3[rKh]4[p] (24)
2.[Zhim] lying
50% of 6[rKh]1[p], 60% of 6[rKh]1[p], 65% of 6[rKh]5[p] (42)
3.[Tyaga] from the skirtings
70% of 4[rKh]1[p], 80% of 3[rKh]2[p], 90% of 3[rKh]2[p], 100% of 2[rKh]3[p] (22)
4.[Zhim] by the feet
6[rkh]6[p].
5.[Naklony] through “the goat”
10[rKh]4[p].
6.[Press]
10[rkh]4[p]. Altogether: 88 lifts
115
In all in the week: 361 the lift
2 weeks 1 day (Monday) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25)
; 3.[Zhim] lying
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 5[rKh]5[p] (35)
4.[Zhim] by the feet
5[rKh]6[p].
5.[Naklony] costing
5[rkh]5[p]. Altogether: 90 lifts
3 day (medium) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 4[rKh]2[p], 75% of 3[rKh]2[p], 80% 2[rKh]3[p].75% 3[rKh]2[p].70% 4[rKh]1[p].65% of 5[rKh]1[p], 60% of 6[rKh]1[p], 55% of 7[rKh]1[p], 50% of 8[rKh]1[p] (65)
the 2.[Grudnye] muscles
10[rkh]5[p].
3.[Tyaga]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (26)
4.[Prisedaniya] in the trainer
5[rkh]6[p].
5.[Press]
10[rKh]4[p]. Altogether: 91 the lift
5 day (Friday) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
116
3.[Otzhimaniya] on the bars (with the weight)
6[rkh]5[p].
4.[Prisedaniya]
50% of 6[rKh]1[p], 60% of 6[rKh]2[p], 65% of 6[rKh]3[p] (36)
5.[Naklony] through “the goat”
10[rKh]4[p]. Altogether: 99 lifts
6 day (Saturday) 1.[Tyaga] to the elbows
50% of 5[rKh]1[p], 60% of 5[rKh]2[p], 70% of 4[rKh]4[p] (31)
2.[Zhim] sitting at angle \
3[rKh]5[p].
3.[Tritsepsy]
10[rkh]5[p].
4.[Tyaga] from the skirtings
75% of 4[rKh]2[p], 85% of 3[rkh]2[p], 95% of 3[rkh]4[p] (26)
5.[Zhim] by the feet
5[rkh]6[p].
6.[Press]
8[rKh]3[p]. Altogether: 57 lifts In all in the week: 337 lifts
3 weeks 1 day (Monday) 1.[Zhim] lying
50% of 5[rkh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]3[p], 85% of 2[rKh]3[p] (30)
3.[Zhim] lying
55% of 5[rkh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]4[p] (21)
the 4.[Grudnye] matrices
10[rKh]5[p].
5.[Prisedaniya] into the train.
5[rKh]6[p].
6.[Naklony] through “the goat”
10[rkh]4[p]. Altogether: 81 the lift
117
3 day (medium) 1.[Tyaga] to the elbows
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]5[p] (24)
2.[Zhim] lying
50% of 6[rkh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]1[p], 75% of 3[rKh]2[p], 80% of 2[rkh]2[p], 85% of 1[rKh]2[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p], 70% of 4[rKh]1[p], 65% of 5[rkh]1[p], 60% of 6[rkh]1[p], 55% of 7[rKh]1[p], 50% of 8[rKh]1[p] (67)
3.[Tyaga] from the skirtings
65% of 4[rKh]1[p], 75% of 4[rKh]2[p], 85% of 4[rKh]4[p] (28)
4.[Zhim] by the feet
6[rkh]6[p].
5.[Naklony] through “the goat”
10[rkh]4[p]. Altogether: 119 lifts
5 day (Friday) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (25)
2.[Zhim] lying
50% of 5[rkh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
the 3.[Grudnye] matrices
10[rkh]5[p].
4.[Prisedaniya]
55% of 4[rKh]1[p], 65% of 4[rKh]1[p], 75% of 4[rKh]4[p] (24)
5.[Naklony] sitting
5[rKh]5[p]. Altogether: 82 lifts
6 day (Saturday) 1.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rkh]5[p] (27)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 5[rKh]2[p], 70% of 5[rKh]5[p] (40)
3.[Tritsepsy]
10[rkh]5[p].
118
4.[Tyaga] from “the edge”
50% of 4[rKh]1[p], 60% of 4[rKh]2[p], 65% of 4[rKh]4[p] (28)
5.[Prisedaniya] in the trainer
6[rkh]6[p].
6.[Press]
10[rKh]4[p]. Altogether: 95 lifts
1 day (Monday) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rKh]2[p], 80% of 3[rKh]2[p] (31)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rKh]4[p] (29)
the 3.[Grudnye] muscles
10[rKh]5[p].
4.[Prisedaniya]
55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]5[p] (24)
5.[Press]
8[rKh]3[p]. Altogether: 84 lifts
3 day (medium) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
2.[Tyaga]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rkh]3[p], 85% of 2[rKh]3[p] (29)
3.[Zhim] lying
55% 5[rKh]1[p].65% of 5[rKh]1[p], 75% of 4[rKh]4[p] (26)
4.[Zhim] by the feet
5[rKh]6[p].
5.[Naklony] through “the goat”
8[rKh]4[p] Altogether: 88 lifts
119
5 day (Friday) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
3.[Zhim] lying
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 5[rKh]4[p] (30)
the 4.[Grudnye] muscles
10[rKh]5[p].
5.[Prisedaniya] in the trainer
5[rKh]5[p].
6.[Naklony] through the goat
10[rKh]4[p]. Altogether: 90 lifts
6 day (Saturday) 1.[Tyaga] to the elbows
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]4[p] (20)
2.[Zhim] sitting at angle \
3[rKh]5[p].
3.[Otzhim].[na] bars (with the weight)
6[rKh]5[p]. 4.[Tyaga] from skirtings 55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]1[p], 85% of 2[rKh]3[p], 95% of 1[rKh]3[p] (18)
5.[Zhim] by the feet
6[rkh]6[p].
6.[Naklony] costing
5[rKh]5[p]. Altogether: 38 lifts In all in the week: 300 lifts
5 week 1 day (Monday) 1.[Zhim] lying
50% 5[rKh]1[p].60% 4[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rkh]5[p] (30)
2.[Prisedaniya]
50% 5[rkh]1[p].60% 4[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rkh]5[p] (30)
3.[Zhim] lying
55% 5[rKh]1[p].65% 4[rKh]1[p].75% of 3[rKh]4[p] (21)
120
the 4.[Grudnye] muscles
10[rKh]5[p].
5.[Zhim] by the feet
4[rKh]6[p].
6.[Naklony] sitting
5[rKh]5[p]. Altogether: 81 the lift
3 day (medium) 1.[Tyaga]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Zhim] lying
50% of 6[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]1[p], 75% of 3[Kh]2[p], 80% of 2[rKh]3[p], 75% of 3[rKh]2[p], 70% of 4[rKh]1[p], 65% of 5[rKh]1[p], 60% of 6[rKh]1[p], 55% of 7[rKh]1[p], 50% of 8[rKh]1[p] (63)
the 3.[Grudnye] matrices
8[rKh]4[p].
4.[Tyaga] to the elbows
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]5[p] (23)
5.[Zhim] by the feet
4[rKh]6[p].
6.[Naklony] in the trainer
10[rKh]4[p]. Altogether: 116 lifts
5 day (Friday) 1.[Prisedaniya]
50% 5[rkh]1[p].60% 4[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rkh]5[p] (30)
2.[Zhim] lying
50% 5[rKh]1[p].60% 4[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rkh]5[p] (30)
the 3.[Grudnye] muscles
8[rKh]4[p].
4.[Prisedaniya]
50% of 5[rKh]1[p], 60% 5[rKh]1[p].70% of 5[rKh]5[p] (35)
5.[Tritsepsy]
10[rKh]5[p].
6.[Naklony] costing
5[rKh]5[p]. Altogether: 95 lifts
121
6 day (Saturday) 1.[Zhim] lying
50% of 6[rKh]1[p], 60% of 6[rKh]2[p], 65% of 6[rKh]4[p] (42)
2.[Otzhimaniya] on the bars
4[rKh]5[p].
3.[Tyaga]
50% 4[rkh]1[p].60% 4[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (26)
4.[Prisedaniya] in the trainer
5[rKh]6[p].
5.[Press]
10[rKh]3[p]. Altogether: 68 lifts In all in the week: 360 lifts
6 week 1 day (Monday) 1.[Prisedaniya]
50% 5[rkh]1[p].60% 4[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rKh]2[p], 90% of 1[rKh]2[p] (27)
2.[Zhim] lying
50% 5[rKh]1[p].60% 4[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 90% of 1[rKh]3[p], 80% of 2[rKh]2[p] (26)
the 3.[Grudnye] matrices
6[rKh]3[p].
4.[Prisedaniya]
55% of 5[rKh]1[p], 65% of 4[rKh]2[p], 75% of 3[rKh]4[p] (25)
5.[Naklony] costing
5[rKh]5[p]. Altogether: 78 lifts
3 day (medium) 1.[Zhim] lying
50% 5[rKh]1[p].60% 5[rKh]1[p].70% of 4[rKh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]3[p], 75% of 3[rKh]2[p], 70% of 4[rKh]1[p], 60% of 6[rKh]1[p], 50% of 8[rKh]1[p] (54)
122
2.[Tyaga]
50% 4[rKh]1[p].60% 4[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 90% of 2[rKh]4[p] (28)
3.[Tritsepsy]
10[rKh]5[p].
4.[Zhim] by the feet
5[rKh]6[p].
5.[Press]
6[rKh]3[p]. Altogether: 82 lifts
5 day (Friday) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% 4[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
3.[Zhim] lying
55% of 5[rKh]1[p], 65% of 5[rKh]1[p], 75% of 4[rKh]4[p] (26)
the 4.[Grudnye] matrices
10[rKh]5[p].
5.[Zhim] by the feet
5[rKh]6[p]. Altogether: 86 lifts
6 day (Saturday) 1.[Tyaga] st. on it [podst].
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 65% of 3[rKh]5[p] (24)
2.[Zhim] sitting at the angle
4[rKh]6[p].
3.[Otzhimanie] on the bars
6[rKh]5[p].
4.[Tyaga] from “the edge”
50% of 4[rKh]1[p], 60% of 4[rKh]2[p], 65% of 4[rKh]4[p] (28)
5.[Pisedanie] in the trainer
7[rKh]6[p].
6.[Press]
10[rKh]4[p]. Altogether: 52 lifts In all in the week: 298 lifts
123
Exemplary monthly plan 1 trainings [KMS] and ms in the competing period 1 week 1 day (Monday) 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 3[rKh]2[p], 75% of 2[rKh]3[p]. (21)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]3[p]. (18)
3.[Grudnye] muscles (breeding dumbbells 8[rKh]4[p] lying) 4.[Press]
10[rKh]3[p] In all: 39 lifts
3 day (medium) the estimation 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rkh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 90% of 1[rKh]1[p], 95%100% of 1[rKh]23[p]. (20)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 90% of 1[rKh]1[p], 95%100% of 1[rKh]23[p]. (20)
3.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 2[rKh]2[p], 80% of 2[rKh]1[p], 90% of 1[rKh]1[p], 95%100% of 1[rKh]23[p]. (16) In all: 56 lifts
5 day (Friday) 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p]. (24)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p]. (30)
the 3.[Grudnye] muscles
10[rKh]5[p].
124
4.[Prisedaniya]
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]4[p]. (18)
5.[Naklony] with the rod on the spin (costing)
5[rKh]5[p].
In all: 72 lifts
6 day (Saturday) 1.[Tyaga] to the elbows
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 4[rKh]4[p]. (24)
2.[Zhim] sitting at angle \
4[rKh]6[p].
3.[Otzhimanie] on the bars with the weight
6[rKh]5[p].
4.[Tyaga] from the skirtings
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]22[p], 85% of 3[rKh]4[p]. (24)
5.[Press]
10[rKh]5[p]. In all: 48 lifts In all in the week: 215 lifts
Note: if athlete on the estimation improved personal records in what or exercise, percentages of new results should be taken only after appearance on the nearest competitions, when to them not more than a month.
2 weeks 1 day (Monday) 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]3[p], 85% of 2[rKh]3[p]. (27)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 90% 1[rKh]22[p].80% of 2[rKh]2[p]. (22)
the 3.[Grudnye] muscles
10[rKh]5[p].
4.[Prisedaniya]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 4[rKh]4[p]. (24)
5.[Press]
10[rKh]3[p]. In all: 73 lifts
125
3 day (medium) 1.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]3[p], 85% of 2[rKh]3[p] (27)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (27)
the 3.[Grudnye] muscles
10[rKh]5[p].
4.[Tyaga] to the elbows
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 33[rKh]4[p]. (21)
5.[Naklony] with the rod (costing)
5[rKh]5[p]. In all: 75 lifts
5 day (Friday) 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (27)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85%1[rKh]3[p] (19)
the 3.[Grudnye] muscles
10[rKh]5[p].
4.[Prisedaniya]
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 2[rKh]4[p]. (14)
5.[Press]
10[rKh]3[p]. In all: 60 [podmov]
6 day (Saturday) 1.[Zhim] lying
55% 3[rkh]1,65% of 3[rkh]2[p], 75% of 3[rkh]5[p] (24)
2.[Otzhimanie] on the bars (with the weight)
4[rKh]5[p].
3.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 22[rKh]6[p]. (24)
4.[Naklony] with the rod (sitting)
5[rKh]5[p]. In all: 48 lifts
126
In all in the week: 256 lifts
3 weeks 1 day (Monday) 1.[Zhim] lying
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]2[p], 85% of 1[rkh]2[p] (18)
2.[Prisedaniya]
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]5[p] (22)
3.[Zhim] lying
55% of 3[rkh]1[p], 65% of 3[rkh]1[p], 75% of 2[rkh]4[p] (14)
the 4.[Grudnye] muscles
8[rkh]4[p]
5.[Naklony] costing
4[rkh]5[p] In all: 54 lifts
3 day (medium) 1.[Zhim] lying
50% 3[rkh]1[p].60% of 3[rkh]2[p], 70% of 3[rkh]2[p], 80% of 3[rkh]6[p] (33)
the 2.[Grudnye] muscles
8[rkh]4[p].
3.[Tyaga]
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 2[rkh]2[p], 80% of 2[rkh]5[p] (20)
4.[Press]
8[rkh]3[p]. In all: 53 lifts
5 day (Friday) 1.[Prisedaniya]
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]2[p], 85% of 1[rkh]2[p] (18)
2.[Zhim] lying
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]5 (22)
the 3.[Grudnye] muscles
8[rkh]4[p].
4.[Prisedaniya]
55% of 3[rkh]1[p], 65% of 3[rkh]1[p], 75% of 3[rkh]4[p] (18)
5.[Naklony] sitting
4[rkh]4[p]. In all: 58 lifts
127
6 day (Saturday) 1.[Zhim] sitting at the angle
3[rkh]5[p].
2.[Otzhimaniya] on the bars
4[rkh]5[p].
3.[Tyaga]
50% of 3[rkh]1[p], 60% of 3[rkh]2[p], 70% of 3[rkh]2[p], 75% of 3[rkh]4[p] (27)
4.[Press]
8[rkh]4[p]. In all: 27 lifts In all in the week: 192 lifts
4 weeks 1 day (Monday) 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 3[rKh]2[p], 80% of 2[rKh]4[p] (23)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22)
the 3.[Grudnye] muscles
6[rKh]4[p].
4.[Naklony] with the rod (costing)
4[rKh]4[p]. In all: 45 lifts
3 day (medium) 1.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 3[rKh]2[p], 80% of 2[rKh]4[p] (23)
the 2.[Grudnye] muscles
6[rKh]3[p].
3.[Tyaga]
50% of 3[rKh]1[p], 60% of 2[rKh]2[p], 70% of 2[rKh]2[p], 75% of 2[rKh]4[p] (19)
4.[Press]
8[rKh]3[p]. In all: 42 lifts
5 day (Friday)
128
1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]3[p]. (18)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]4[p]. (20)
the 3.[Grudnye] muscles
6[rKh]3[p].
4.[Naklony] with the rod (sitting)
4[rKh]4[p]. In all: 38 lifts
6 day (Saturday) Leisure In all in the week: 125 lifts
5 week 1 day (Monday) 1.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]3[p]. (15)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]2[p], 75% of 1[rKh]2[p]. (15)
3.[Press]
8[rKh]2[p]. In all: 30 lifts
3 day (medium) 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]3[p]. (15)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]3[p]. (15) In all: 30 lifts
is 5th 6 7 the day Competitions
129
In all in the week: 60 lifts In all in the month: 848 lifts Note: athletes appearing on Friday or on Saturday carry out trainings on Monday and medium, while athletes appearing on Sunday, they are trained on Monday and Thursday. Leisure into the Tuesday medium and on Friday and Saturday to Siberian topazes will go only for the benefit.
Distribution of monthly load in the lifts on the weekly cycles Exercises
1 week
2 weeks
3 weeks
4 weeks
5 week
In all in the month
Squattings
83
92
58
41
15
289
[Zhimovye]
68
92
87
65
30
342
Thrusts
64
72
47
19
15
217
Altogether in the week
215
256
192
125
60
848
Others
216
230
187
84
16
733
Inclinations
25
50
36
32
143
In all in the week
456
536
415
241
76
1724
Quantity of [trenerovok]
4
4
4
3
2
17
Procedure of planning in the group of the highest sport craftsmanship The development of absolute force and the improvement competing of exercises , are the primary tasks of the group of the highest sport craftsmanship. If general plan for training on the exercises and the loads is compiled for the novices , the dischargers and the candidates into the master of sport, then the group of the highest sport craftsmanship, where the masters of sport and the masters of the sport of international class enter, each athlete has his individual plan for training, comprised for month. In which, proceeding from the specific features of athlete, are selected exercises and type of load . With the composition of individual plan it is necessary to consider, physical development, health and the degree of tiredness after the previous training, the degree of mastery of technology. Important significance has the calendar plan of competitions. In the sport club “snow leopard” ( city Ufa) are created all conditions for the trainings both for “the amateurs” these are students, that use, workers, who be necessary at the training after workday, and for the small group “of professionals” these are the athletes, who only are trained. Both those and, etc are trained according to one graph, 5 times a week, approximately with similar Training days Monday Tuesday Medium Friday Saturday
1 week Large Small Average Large Small
2 weeks Average Small Large Average Small
130
3 weeks Large Small Large Large Small
4 weeks Large Small Average Average Large
Difference consists in the fact that “the amateurs” are trained 1 time in the day and the tasks before them they are placed: to earn the title of champion [RB], to enter into composite [RB], and as it is possible better to appear on championship and goblet of Russia. “The professionals”, for whom in the sports club “snow leopard” are created all conditions for the trainings and the restoration after them, are trained during the same days, but are conducted 8 trainings in the week according to this diagram: Monday 2 trainings Monday Tuesday the medium Thursday Friday Saturday
2 trainings 1 training 2 trainings the bath 2 trainings 1 the training
And the problems before them are posed considerably higher: to enter into team command of Russia and as the minimum, to occupy prize places on the championships of Europe and peace. It is natural that for achieving of such goals them much to be trained is necessary. The results on the championships of Europe and peace such large, and nervous tensions on the incandescence of fight for the prize places are so great in the present time that to athletes with the weak nervous system to make there something. The confirmation of my words can be found in the book of academician a. S. Medvedev “the system of long standing training in the heavy athletics " Of [m].[FiS] 1986, where he on page 128 writes: “It is widely known that the contemporary achievements are impossible without the application of large loads. But they give effect only in the case when they alternate with the small and the averages, creating thereby of condition for the superrestoration of organism after large loads. Medium loads support fitness for work at the specific level, and the light loads, utilized after large and averages, contribute to restoration, considerably increase the fitness for work of the organism of athlete during the trainings ". It is difficult not to agree with this. Besides light, average and large loads I use stress (submaximum) trainings. I plan their 1 time in two weeks and only in the preparatory period. Many of the trainer of heavy athletics consider that the optimum (basic) training weight is within the limits of 75 85% from the maximum result in the exercise ( n. I. [Luchkin], a. N. [Vorobev], [A].[S]. Medvedev and other). This conformably and in [pauerliftinge]. Analyzing training loads during the period from 1991 through 1999 of the champions of the peace: Aleksey [Sivokonya], hopes worlds, Sergey Moore, Maxim [Podtynnogo] and Irina [Abramovoy], I came to the conclusion that the greatest effect in increase in the force the average monthly loads with a relative intensity of average 71+2% of the maximum results in the competing exercises give. Young of trainer can think that it is necessary simply to train athletes on 70% weights and they will add in the results. This is erroneous opinion, not necessary to forget that here enter both the kneading weights and the maximum weights. I will give several versions of training load in the separate exercise: 1 version
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 90% of 2[rKh]3[p]. ([KPSH] = 27, [UO] = OF 1930, [OI] = 71,5%);
2 the version
55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rKh]4[p]. ([KPSH] = 23, [UO] = OF 1665, [OI] = 72.4%);
3 the version
50% of 5[rKh]1, 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p]. ([KPSH] = 33, [UO] = 2350, [OI] = 71,2%);
4 the version
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 5[rKh]2[p], 75% of 4[rKh]4[p]. ([KPSH] = 36, [UO] = 2450, [OI] = 68,1%);
5 the
50% of 6[rKh]1[p], 60% of 6[rKh]1[p], 65% of 6[rKh]5[p].
131
version ([KPSH] = 42, [UO] = 2610, [OI] = 62,1%). [UO] [usrednenyy] volume, is located by multiplication [KPSH] by % weights and additions of all sums; [OI] relative intensity in the percentages, is located by dividing [UO] on [KPSH] And such versions there can be much, everything depends on the period of preparation, on the [postavlenykh] tasks, on the individual capabilities of the organism of athlete for restoration. Still to one regularity I want to focus attention of young trainers, during miscounting of total intensity in the week or the month occurs that into 2[kh] weeks relative intensity in % the identical, and absolute intensity in the kg., different. This originates from the fact that press lying is carried out with the smaller weights than squatting and thrust camp, although relative intensity in % in them can be equal for example at level 70,3%, average [intesivnost] in the kg. it will be different. Therefore an increase or the decrease of load in the press lying decreases or increases general absolute intensity with the retention of relative intensity.
My trainings, to many trainers to [kazhutsya] by too great. But I want to note that not one my athlete was [peretrenirovan] for [poslednii] of 10 years. And having once shown on the competitions result, already lower than it it did not descend, only it added. To load athlete of large mind is not necessary, most important ‐ to restore him after large trainings so that the overtrained condition would not begin. Restoration of organism ‐ integral part of the training process. For the young trainers I will give the symptoms of overtrained condition, which describes the professor by the 7th the multiple champion of peace, Olympic champion a. N. Vorobyev in the book “heavy athletics " of [m].[Fis].1988 year. “One should speak about the symptoms of tiredness, [nedovosstanovleniya]. Them are: reduction in the fitness for work, the decrease of rapidity and force of muscle contractions, worsening in the motor coordination , the absence of the desire to be trained, apathy, constraint in the motions, the apathy: sometimes ‐ pain in the muscles, poor appetite and sleep , etc A number of disturbances in the mental activity of the athlete is possible: irritability, state of conflict, intolerance, according to the relation to the comrades and to the observations of trainer, obtrusive anxiety, depression and other there can be changes from the aspect warmly ‐ vascular system, the neuromuscular apparatus, the biochemical indices (blood, urine, saliva). Athletes frequently perceive pains and dying down into the region of heart, the stoppages in its work, pain in the liver. Inadequate reaction for the specific load appears: most frequently reaction sluggish, there is no usual increase in the arterial pressure, frequency of pulse, gas exchange. But there is reduction in these indices, in such cases usually the weight of athlete is reduced. The motion amplitude in the joints is more limited in the time of the fulfillment of exercises than usually, badly weaken the agonists of the carrying out basic work muscles. Disorder in the activity of different organs and systems of organism occurs. Trainings with the large weights and the volume of load in this state must not be carried out. The attempt to raise the rod of large weight can involve injury . It is necessary to urgently sharply reduce the training load (its volume and intensity) and to conduct the complex of measures for the restoration of the organism of athlete. “[Str].207 Some of trainer 7‐ 10 days prior to competitions make to the athletes “of driving”, forcing them to 100% ‐ weights. I came to such conclusion that to athletes, the level team command of Russia, it is sufficient for 2, it was 5th 3 weeks to raise 90% weights or that weight, from which it will begin on the competitions and this it will be sufficiently. Since 1998, I tell such athletes as s. Moore, M. [Podtynnyy], [F].[Mukhamatyanov], [I]. Abramov : “Why to you to make “driving” before the championships of Europe and peace, you already made driving, coming out on championship or goblet of Russia. Now to 132
you it is must only easily and it is beautiful to raise those weights, from which you will begin on the championship of Europe. But I compulsorily make “driving” to “the support” in those exercises which they lag. For example in [Abramovoy] Irina and Maxim [Podtynny] lags press lying, and in [Fanilya] Of [mukhamatyanova] weak thrust camp, here in these exercises they reach to 100 percent. In the competing period, which lasts 5th 6 weeks, the athletes of the group of the highest sport craftsmanship pass for the singletime trainings and with 5 on 4 days in the week approximately with this weekly [mezotsiklom]: Training days 1 week 2 weeks 3 weeks 4 weeks 5 week 6 week Monday Large Average Large Average Average Small Medium Average Large Average Large Average Limberingup Friday Large Average Average Average Small Competitions Saturday Small Small Small Small Leisure Competitions Of [poslednii] of 2 weeks before the competition, is reduced load, both in the tonnage and in the intensity of training. The primary task of each trainer not to bring athlete to the state of overtrained condition, it is necessary to know for this, with what weekly, monthly and annual intensity and with what volume is trained its athlete. For this the trainer must in the end of each week make the carried out trainings and if it is necessary to make a correction during the planning to the following week. In 1967 German scientific g. Carl he proposed to express the variety of the used weights “by the zones of intensity " with the gradation through 20 and 10% intervals. In 1969 [R].[A]. Novel in its works recommended the graduating of the range of training weights through 5% ache interval. The most expedient interval it proved to be 10% ache, which they proposed in 1972 a. V. [Chernyak] and a. S. Medvedev. The majority of the specialists of heavy athletics adheres to in the present time of this point of view. I will give an example of miscounting weekly and monthly load. It can be, whom to [nibut] it will interest. Sequence of miscounting the weekly and monthly load on [zonnam] of the intensity % the zones 1 week 2 weeks 3 weeks 4 weeks 5 week In the month 50 20 20 1000 20 1000 20 1000 20 1000 107 55 10 10 550 10 550 10 550 10 550 65 60 24 24 1440 24 1440 24 1440 24 1440 130 65 15 15 975 15 975 15 975 15 975 71 70 36 36 2520 36 2520 36 2520 36 2520 154 75 35 35 2625 35 2625 35 2625 35 2625 93 80 50 50 4000 50 4000 50 4000 50 4000 245 85 6 6 510 6 510 6 510 6 510 27 90 3 3 270 3 510 3 510 3 510 12 95 2 2 190 2 190 2 190 2 190 6 100 1 1 100 1 100 1 100 1 100 3 [KPSH] 202 202 202 202 202 913 [In]% Of [in].[kg] [OU] lasers
14180
70,2%
70,2%119,3
70,2%119,3
70,6%121,7
14180
14180
1418024099
64458111112
to 1.[Vybrat] and to spread on % the zones of intensity lifts in the week in this exercise (see 1 week). to 2.[Poschitat] [KPSH] (number of lifts of rod) in the week (see 1 week) = 202 to 3.[Umnozhit] [KPSH] in each zone on %. For example: 50% of X 20 = 1000 (see 2 week). 4.[Slozhiv] the obtained sums of all zones, we will obtain [UO] ([usrednenyy] volume) 14180 (see 2 week). 5.[UO] after dividing on [KPSH]. For example: 14180 : 202 = 70,2%, we will obtain average wt.% (see 3 week). 6.[Sredniy] weight in % to multiply by the best result in this exercise for example: 70,2%[Kh]170[kg]=119.3[kg]
133
7.[Sredniy] weight in the kgf is multiplied on [KPSH], we will obtain volume in the kg. For example: 119,3[Kh]202 = of 24099[kg] ([sm].5 week). In the month: 1.[Slozhiv] the number of lifts in all weeks, we will obtain 913 lifts. 2.[Slozhiv] [UO] ([usrednenyy] volume) in all weeks, we will obtain 64458 3.[Razdeliv] [UO] on [KPSH], we will obtain average weight in %. For example: 64458 : 913 = 70,6% 4.[Slozhiv] volume in the short circuit all weeks, we will obtain volume in the short circuit month. 111112[kg]. 5.[Razdeliv] volume in the kg. in the month on [KPSH] in the month, we will obtain average weight in this exercise. For example: 111112 : 913 = 121,7[kg]. Note: All lifts of the rod with a weight of less than 50% of the best result are written in the graph “others” see. it is below. Total calculations on all exercises:
[KPSH] [In]%[Sr].[vkg] [OU] lasers Inclinations ([kpsh]) Others ([kpsh]) Entire [KPSH] Quant. of [trenir].
1 week
2 weeks
3 weeks
4 weeks
In the month
414 69,7% 158.1 2885665453 125 334 873 8
326 70,5%159,8 22983 52095 96 256 678 8
477 68,9%155,7 3286574269 140 370 987 8
281 71,2%160,9 2000745213 68 140 489 8
1498 69,9%158,2 104711237030 429 1100 3018 32
Order and the sequence of general miscounting on all [kprazhneniyam] of the same as separately in each exercise. to 1.[Slozhit] [KPSH] on all exercises (squattings, [zhimovye], thrust). to 2.[Slozhit] [UO] ([usrednenyy] volume) in all exercises. 3.[Razdeliv] [UO] on [KPSH], we obtain [In]% (intensity in the percentages). For example: 28856 : 414 = 69,7% 4.[Razdeliv] about the kgf (volume in the kgf) on [KPSH], we will obtain average weight in the kg. For example: 65453 : 414 = 158,1 ([sm].1 week) We separately count [KPSH] in the inclinations ( costing, sitting, through “the goat”, etc) All lifts of rod are less than 50% of the best result (kneading), so all exercises to the pumping, the press because of the head, press sitting at angle, squeezing on the bars, squeezing from the floor, press by feet, squatting in the trainer, exercise to the breast muscles, the triceps, the deltas, the press and others they are written in the graph “others”. Into the graph “entire [KPSH] " are introduced BY [KPSH] in the competing exercises plus [KPSH] in the inclinations and plus OF [KPSH] from the graph “others”. For example: 414 + 125 + 334 = 873 (see 1 week). Miscountings in the month on all exercises are done in that of [zhn] order and sequence as calculations in the month in the separate exercises. We for an example brought 11 percent zones, through every 5 percent. This was made for simplification in the explanation as make . However, on the matter itself I make in 6 zones: 1 zone 50% 2 zones 5160% 3 zones 6170% 4 zones 7180% 5 zone 8190% 6 zone 91100% Such miscountings it is best to make every week, in the end of the week. This will make it possible to see, which is made in the past week and if it is necessary to make a correction to the forthcoming week. Earlier we in the sports club “snow leopard” only cheated in counting the past week and made the analysis of the passed trainings, now we came to the conclusion that this it is small, it is necessary to cheat in counting and the forthcoming week. Previously to look will leave athlete to the [zaplaniruemuyu] intensity or not. That exists necessary to plan not only [KPSH], volume but also intensity of training. Then trainer is able to avoid
134
the overtrained condition of athlete and to bring athlete to the [navysshemu] peak of sport uniforms in the time necessary for it. For an example I will give the training plans of concrete athletes, again I want to warn about the inadmissibility of the blind copying of the training plans of what or champions of peace.
Procedure of training at the press lying In the difference from the squatting and the thrust by camp, which we train 2 times a week, then press lying we make from 4[kh] to 8 times a week, depending on that the athlete how often in the week is trained. I proceed from the fact that muscles of hands are considerably less than muscles of legs and back; therefore by them considerably less it is must to time for the restoration. In 50[e] 60[e] years in the heavy athletes was the winged expression: “ In order much to harvest it is necessary much to harvest. “ In training I very frequently include 2 [zhimovykh] exercises. But between them I compulsorily give what the exercise for training of other muscles for example squatting or thrust camp. After press lying I compulsorily give exercises to the breast muscles, if into trainings of 2 presses, then after the second press. Accurately they were prepared along the same system: Champions of peace of the press lying Aleksey [Sivokon] and [Fanil] Of [mukhamatyanov], the bronze prizewinner of the championship of the peace Sergey Moore, and so and Irina [Lugovaya] it was prepared for the championship of Europe on the press lying 1999 , which it won. Only it instead of the squattings made: press with feet, straightening and flexure of thigh on the trainer, instead of the thrusts, made different inclinations. This was connected with the injury of back. It won the championship of Europe with the excellent result of 152,5[kg]. This speaks , that this system with the identical success they can use both the [troebortsy] and clean [zhimoviki]. Give let us examine 2 plans at the press lying, one in the preparatory (base) period, another in the competing period. Thus, preparatory period. For example, group [KMS] and ms 5 trainings in the week:
Preparatory period 1 week Monday
1.[zh].[l]. 50% of 5[rKh]1[p], 60% of 4[rKh]1[r], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30) 3.[zh].[l]. 55% of 5[rKh]1[p], 65% of 5[rKh]1[p], 75% of 4[rKh]4[p] (26)
Tuesday
1.[Zhim] sitting at the angle of 4[rKh]6[p]. (24) 2.[Otzhimaniya] on the bars of 6[rKh]5[p]. (with the weight)
Medium
1.[zh].[l] 50% 6[rKh]1[p], 60%5[rKh]1[p], 70% of 4[rKh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85% of 1[rKh]2[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p], 70% of 4[rKh]1[p], 65% of 5[rKh]1[p], 60% of 6[rKh]1[p], 55% of 7[rKh]1[p], 50% of 8[rKh]1[p]. (71)
Friday
2.[zh].[l]. 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25)
Saturday
2.[Zhim] because of the head of 5[rKh]5[p]. (25) 3.[Otzhimaniya] on the bars of 4[rKh]6[p]. In all in the week: 201 the lift
135
Intensity 67.1%
The number before the exercise shows, by what exercise in the training is made according to the calculation. R what quantity of times is squeezed out rod in one approach, P a quantity of approaches to the given weight. In the brackets the total number of lifts of rod in the exercise is indicated. You will focus attention on the fact that if on Monday the load was grow prettier in the intensity, then on Wednesday it was large in the volume. Although the athlete harvested 80 and 85 percent weights, intensity will be lower than on Monday due to the large number of lifts from 50 to 70%. Many call this “pyramid”, we call “Marathon” and we make it 1 once a week, but only in the reference period. It very strongly drives in hands; therefore we on Friday make one press with the small repetition for the approach. With writing of any plan most important variability: the alternation of large, small and average trainings both in the weekly and in the monthly cycle. Therefore it is compulsorily necessary to count the number of lifts of rod ([KPSH]), volume in the kgf and average weight in the kgf and in %. During planning of 2[y] of week we focus attention on the fact that if we diminish [KPSH] due to the decrease of the number of repetitions in the approach, then we increase the intensity of training due to an increase in the number of lifts 8590 and 95 percent weights. Approximately thus: 2 weeks Monday
Tuesday Medium Friday Saturday
1.[zh].[l]. 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 90% of 1[rKh]3[p] (22) 3.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70%3[rKh]1[p], 80% of 2[rKh]5[p] (19) 2.[Otzhim].[na] the bars of 5[rKh]5[p] 2.[zh].[l]. 55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rKh]4[p] (23) 2.[zh].[l]. 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]7[p] (36) 2 .[zh].[l]. 55% of 5[rKh]1[p], 65% of 5[rKh]1[p], 75% of 4[rKh]5[p] (30) 4. Triceps of 10[rKh]5[p] In all in the week: 130 [podmov] Intensity 71,5%
To 3[y] to week it is possible to plan 170 lifts with a intensity of 69.1%, but it is possible and very large load by [KPSH] and volume. In connection with this which for us it is necessary to make the large number of lifts of rod with weights of 6575%, then naturally and intensity somewhat will be lowered. Give let us look based on example 3 weeks. 3 weeks Monday
1.[zh].[l]. 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30) 3.[zh].[l]. 50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 5[rKh]5[p] (35)
Tuesday Medium
2.[zh].[l]. 55% of 4[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]4[p] (20) 1.[zh].[l]. 50% of 8[rKh]1[p], 55% of 7[rKh]1[p], 60% of 6[rKh]1[p], 65% of 5[rKh]1[p], 70% of 4[rKh]1[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p], 70% of 4[rKh]1[p], 65% of 6[rKh]1[p], 60% of 8[rKh]1[p], 55% of 10[rKh]1[p], 50% of 12[rKh]1[p] (86)
Friday Saturday
2.[zh].[l]. 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 3[rKh]6[p] (33) 2.[zh].[l]. 50% of 6[rKh]1[p], 60% of 6[rKh]1[p], 65% of 6[rKh]4[p] (36) In all in the week: 240 lifts
136
Intensity 64,7%
In the medium the athlete made very large “Marathon”, in this case it compulsorily should help morally. In such cases I, for example, Sergey Moore tell that its rival Solovyev Dmitriy makes in this time still more. Very important factor to learn athlete to suffer fatigue, pain. Any athlete this of men with its weaknesses and deficiencies and, naturally, which sometimes to it is difficult itself to force to make that which is not obtained or it is very heavy to make. And then I tell my students: “Yes, you can yourself be sorry, I can be sorry you, your girl or wife can be sorry you, but rival never will stint on you. Therefore go and continue training. “ So Aleksey [Sivokon] the largest “of [marofon]” made of 120 lifts, moreover, he reached to 90%. After this large week, naturally, it is necessary to reduce intensity. 4 weeks Monday Tuesday
2. [zh].[l]. 50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p]. (24) 2.[Zhim] sitting at the angle of 3[rKh]5[p]. (15) 3. Squeezings on the bars of 6[rKh]5[p]
Medium
Friday Saturday
2.[zh].[l]. 50% of 5[rKh]1[p], 60% of 4[rKh] of 1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]2[p], 80% of 1[rKh]3[p], 75% of 2[rKh]2[p], 70% of 4[rKh]1[p], 60% of 6[rKh]1[p], 50% of 8[rKh]1[p] (44) 2.[zh].[l]. 55% of 4[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rKh]4[p] (22) 2.[Zhim] because of the head of 4[rKh]5[p]. (20) 3.[Tritsepsy] of 10[rKh]5[p] In all in the week: 125 lifts Intensity 67,2%
Table 1
Zones
1 week
2 weeks
3 weeks
4 weeks
In the month
50%
24 1200
13 650
41 2050
17 850
95 4750
5160%
31 1800
21 1310
54 3135
20 1180
126 7425
6170%
34 2330
24 1635
84 5685
20 1380
162 11030
7180%
61 4700
61 4750
61 4670
27 2090
210 16210
8190%
2 170
11 950
8 680
21 1800
TO P SH
152
130
240
92
614
[In]%
67,1%
71,5%
64,7%
67,2%
67,1%
[UO]
10200
9295
15540
6180
41215
91100%
From the table 1, is very well visible the variability.
137
Competing period In the competing period, which lasts from 4 to 6 weeks, I do not plan “Marathons”, and the maximum number of lifts in the approach does not exceed 3. Decreases the number of lifts of the rod of kneading weights from 50% to 70% and increases a quantity of [poemov] of the rod with weight from 75% to 95%. The intensity of trainings increases due to this, see. to [tabltsu] 2. “Estimation” we make days 20 prior to competition. Moreover, experienced athletes at the level team command Russia “estimation” do not make. It suffices to work by it to 9095% and they already know, from what result they will begin on the competitions. 1 week Monday Tuesday Medium Friday
2.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (30) 1.[Zhim] sitting at the angle of 3[rKh]5[p]. (15) 1.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]3[p], 85% of 1[rKh]3[p] (21) 1.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (27) 3.[zh].[l]. 55% of 4[rKh]1[p], 65% of 4[rKh]1[p], 75% of 4[rKh]4[p] (24)
Saturday
On t d y X In all in the week: 117 lifts Intensity 71,6%
2 weeks Monday
Tuesday Medium Friday
1.[zh].[l]. 55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rKh]4[p] (20) 3.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]1[p], 80% of 3[rKh]6[p] (27) 1.[Zhim] because of the head of 4[rKh]5[p]. (20) 1[zh].[l]..50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]8[p] (28) 1.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85% of 2[rKh]3[p], 80% of 2[rKh]2[p] (26)
Saturday
1.[zh].[l]. 55% of 3[rKh]1[p], 65% 3[rKh]2[p].75% of 2[rKh]4[p] (14) In all in the week: 135 lifts Intensity 72,7%
3 weeks Monday Tuesday Medium
2.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]4 (20) On t d y X 1. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 2[rKh]2[p], 80% of 1[rKh]2[p], 90% of 1[rKh]1[p], 95 100% of 1[rKh]2 3[p] (16)
Friday Saturday
1.50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22) 1.55% of 3[rKh]1[p], 65% of 3[rKh]2[p], 75% of 3[rKh]4[p] (21) In all in the week: 79 lifts Intensity 70,0%
In Monday 3 week, we make [sredniyu] by the volume and small in the intensity training. On Tuesday leisure, this is sufficiently, that the athlete was restored before the estimation.
138
Since athlete makes few lifts by weights 90%95%100%, intensity in the week is reduced to 69,8% (see table 2), but it is all the same higher than in the preparatory period. From 3[y] of week the athlete passes to 4[kh] single training in the week. 4 weeks 2.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]3[p],
Monday
90% of 1[rKh]2[p], 80% of 2[rKh]2[p] (24) Tuesday
On t d y X 1.[zh].[l]. 55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rKh]3[p], 80% of 3[rKh]2[p] (24) 2.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (27) 1.[zh].[l]. 55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 2[rKh]5[p] (16)
Medium Friday Saturday
In all in the week: 91 the lift Intensity 71,8% To 4[y] of week last we increase weekly load by the volume and intensities, due to the lifts of the rod of 80 85 and 90 percent weights. 5 week 2.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]4[p] (20) On t d y X 1.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 2[rKh]2[p], 80% of 1[rKh]3[p] (13) 1.[zh].[l]. 50% of 3[rKh]1[p], 60%3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]4[p] (20) On t d y X
Monday Tuesday Medium Friday Saturday
In all in the week: 53 lifts Intensity 67,7% To 5[y] of week the athlete passes to 3[kh] single training, we reduce weekly load by the volume and intensities. 6 week 1.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 2[rKh]2[p], 75% of 1[rKh]2[p] (12) On t d y X 1.[zh].[l]. 50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 1[rKh]3[p] (12) On t d y X On t d y X
Monday Tuesday Medium Thursday Friday
In all in the week: 24 lifts Intensity 61,7% Saturday Sunday
Competitions Competitions
Last training more greatly is similar to the limberingup before the competitions. Table 2
Zones 50%
1 week 9 450
2 weeks 9 450
3 weeks 9 450
4 weeks 6 300
139
5 week 9 450
6 week 6 300
In the month 48 2400
51 60% 61 70% 71 80%
13 760 22 1520 55 4320
15 870 21 1440 56 2100
12 705 22 1510 32 2460
12 690 18 1230 47 3680
81 90%
3 255
14 1190
1 90
8 690
91 100% [KPSH] [In]% [UO]
9 540 16 1120 19 1480
9 540 7 490 2 150
26 2225
3 300 102 71,6% 7305
115 72,7% 8360
79 69,8% 5515
70 4105 106 7310 211 14190
3 300 91 72,4% 6590
53 67,7% 3590
24 61,7% 1480
464 70,8% 32840
With the comparison of miscountings of preparatory and competing month (see table 1 and table 2) it is evident that with the decrease of the number of lifts of rod in the competing period, we increased the intensity of trainings. In 5 and 6 weeks we diminish both the quantity [KPSH] and the intensity of trainings. This is necessary, for the fact that the athlete could better be restored before the competitions.
Plan for training of the champion of peace of 1999 Of [abramovoy] Irina in the preparatory period to the goblet of Russia with 28.06. on 08.08.1999 years 1 week with 28.06. on 04.07.99 1 day (morning)
1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]5[p] (25)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]5[p] (25)
3.[Zhim] lying
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]5[p] (30)
the 4.[Grudnye] matrices
10[rKh]5[p].
5.[Zhim] by the feet
5[rKh]5[p]. Altogether: 80 lifts
1 day (evening) 1.[Prisedaniya] 2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 3[rKh]5[p] (30) 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p],
140
80% of 2[rKh]5[p] (25) 3.[Tritsepsy]
10[rKh]5[p].
4.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]4[p] (26)
5.[Naklony] in the trainer
10[rKh]4[p]. Altogether: 81 the lift In all in the day: 161 the lift
2 day (Tuesday) 1.[Tyaga] costing on the support
50% of 3[rKh]1[p], 60% of 2[rKh]5[p] (13)
2.[Zhim] lying
55% of 5[rKh]1[p], 65% of 4[rKh]2[p], 75% of 3[rKh]5[p] (28)
3.[Otzhimanie] on the bars
6[rkh]5[p].
4.[Zhim] by feet in the trainer
6[rkh]6[p].
5.[Naklony] on the trainer
10[rkh]4[p].
6.[Press]
15[rKh]4[p]. Altogether: 41 the lift
3 day (morning) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25)
2.[Tyaga] to the elbows
55% of 3[rKh]1[p], 65% of 3[rKh]2[p], 75% of 2[rKh]5[p] (19)
3.[Zhim] lying
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]5[p] (30)
the 4.[Grudnye] muscles
10[rKh]5[p].
5.[Zhim] by feet in the trainer
4[rKh]6[p]. Altogether: 74 lifts
141
3 day (evening) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 3[rkh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p], 70% of 4[rKh]1[p], 65% of 5[rKh]1[p], 60% of 6[rKh]1[p], 50% of 8[rKh]1[p] (55)
2.[Grudn].[m][tsy] (separation)
10[rKh]5[p].
3.[Tyaga] from the skirtings
55% of 5[rKh]1[p], 65% of 5[rKh]1[p], 75% of 5[rKh]2[p], 85% of 4[rkh]5[p] (40)
4.[Prisedaniya] in the trainer
5[rKh]5[p].
5.[Press]
15[rKh]4[p]. Altogether: 95 lifts In all in the day: 169 lifts
5 day (morning) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27)
3.[Otzhimaniya] on the bars
5[rkh]5[p].
4.[Zhim] by feet in the trainer
4[rkh]6[p].
5.[Naklony] costing
5[rKh]5[p]. Altogether: 52 lifts
5 day (evening) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
3.[Zhim] lying
55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]5[p] (24)
142
4.[Grudn].[m][tsy] (separation)
10[rKh]5[p].
5.[Prissedaniya] in the trainer
5[rKh]6[p]. Altogether: 84 lifts In all in the day: 136 lifts
6 day (evening) 1.[Tyaga]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rkh]2[p], 75% of 3[rkh]5[p] (29)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 5[rKh]5[p] (35)
3.[Tritsepsy]
10[rkh]5[p].
4.[Tyaga] to the elbows
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]5[p] (21)
5.[Zhim] by the feet
6[rKh]5[p].
6.[Naklony] on the trainer
8[rkh]4[p]. Altogether: 85 lifts In all in the week: 592 lifts
2 weeks with 05 on 11.07.99 1 day (morning) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25)
2.[Otzhim]. on the bars
6[rkh]5[p].
3.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27)
4.[Zhim] by the feet
4[rkh]6[p].
5.[Press]
10[rKh]4[p]. Altogether: 52 lifts
1 day (evening) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p],
143
80% of 3[rKh]6[p] (33) 2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
3.[Grudn].[m][tsy] (separation)
10[rKh]5[p].
4.[Prisedaniya] in the trainer
5[rkh]5[p].
5 inclinations in the trainer
10[rkh]4[p]. Altogether: 66 lifts In all in the day: 118 lifts
2 day (morning) 1.[Zhim] sitting at angle \
3[rkh]6[p].
2.[Tritsepsy]
10[rkh]5[p].
3.[Tyaga] st. on the support
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 65% of 2[rKh]5[p] (19)
the 4.[Shirochayshie] muscles
10[rkh]5[p].
5.[Prisedaniya] in the trainer
5[rkh]6[p]. Altogether: 19 lifts
3 day (morning) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Tyaga] to the elbows
55% of 3[rKh]1[p], 65% of 3[rKh]2[p], 75% of 3[rKh]5[p] (24)
3.[Zhim] lying
55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]5[p] (24)
the 4.[Grudnye] matrices
10[rKh]5[p].
5.[Zhim] by the feet
5[rKh]6[p]. Altogether: 78 lifts
3 day (evening)
144
1.[Zhim] lying
50% of 6[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85% of 1[rKh]2[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p], 70% of 4[rKh]1[p], 60% of 5[rkh]1[p], 50% of 6[rkh]1[p] (56)
2.[Grudn].[m][tsy]
10[rKh]5[p].
3.[Tyaga]
50% 3[rKh]1[p].60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (24)
4.[Prised]. in the trainer
5[rkh]5[p].
5 inclinations in the trainer of 10[rkh]5[p]. Altogether: 80 lifts In all in the day: 158 lifts 5 day (morning) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rkh]6[p] (27)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rkh]7[p] (29)
3.[Otzhimanie] on the bars
5[rKh]5[p].
4.[Zhim] by the feet
5[rkh]5[p].
5.[Press]
15[rKh]4[p]. Altogether: 56 lifts
5 day (evening) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
the 3.[Grudnye] muscles
10[rkh]5[p].
4.[Prisedaniya] in the trainer
5[rKh]6[p].
145
5.[Naklony] in the trainer
10[rkh]4[p]. Altogether: 66 lifts In all in the day: 122 lifts
6 day (morning) 1.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22)
2.[Zhim] lying sitting at the angle
3[rKh]5[p].
3.[Tritsepsy]
10[rkh]5[p].
4.[Tyaga] from “the edge”
50% of 4[rKh]1[p], 60% of 4[rKh]2[p], 65% of 4[rKh]4[p] (28)
5.[Zhim] by the feet
6[rkh]6[p].
6.[Press]
15[rKh]4[p]. Altogether: 50 lifts In all in the week: 467 lifts
3 weeks with 12 on 18.07.99 1 day (morning) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]3[p], 85% of 1[rKh]3[p], 80% of 2[rKh]3[p] (30)
the 2.[Grudnye] matrices
10[rKh]5[p].
3.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27)
4.[Zhim] by the feet
5[rKh]5[p].
5.[Naklony] in the trainer
10[rkh]4[p]. Altogether: 57 lifts
1 day (evening) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p].80% of 3[rkh]5[p] (30)
146
2.[Zhim] lying
55% of 5[rKh]1[p], 65% of 5[rKh]1[p], 75% of 4[rKh]5[p] (30)
3.[Tritsepsy]
10[rKh]5[p].
4.[Prisedaniya]
50% of 6[rKh]1[p], 60% of 6[rKh]1[p], 65% of 6[rKh]4[p] (36)
5.[Press]
15[rKh]4[p]. Altogether: 96 lifts In all in the day: 153 lifts
2 day (morning) 1.[Zhim] lying
55% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 5[rKh]5[p] (35)
2.[Tritsepsy]
10[rkh]5[p].
3.[Tyaga] of [st].[na] to the support
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]5[p] (19)
the 4.[Shirochayshie] muscles
10[rkh]5[p].
5.[Zhim] by the feet
6[rkh]6[p]. Altogether: 54 lifts
3 day (morning) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
2.[Otzhimaniya] on the bars
5[rkh]5[p].
3.[Tyaga] to the elbows
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 3[rKh]2[p], 75% of 3[rKh]5[p] (30)
4.[Zhim] by the feet
5[rKh]6[p].
5.[Naklony] costing
5[rkh]5[p]. Altogether: 63 lifts
3 day (evening)
147
1.[Zhim] lying
50% of 6[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85% of 1[rKh]2[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p], 70% of 4[rKh]2[p], 60% of 6[rKh]1[p], 50% of 8[rKh]1[p] (62)
the 2.[Grudnye] muscles
10[rkh]5[p].
3.[Tyaga]
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rKh]4[p] (20)
4.[Prisedaniya] in the trainer
5[rKh]6[p].
5.[Press]
15[rKh]4[p]. Altogether: 82 lifts In all in the day: 145 lifts
5 day (morning) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 3[rKh]6[p] (33)
3.[Otzhimaniya] on the bars
6[rkh]5[p].
4.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]5[p] (30)
5 presses
10[rkh]4[p]. Altogether: 88 lifts
5 day (evening) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
3.[Zhim] lying
55% of 5[rKh]1[p], 65% of 5[rKh]1[p], 75% of 4[rKh]5[p] (30)
148
4.[Zhim] by the feet
4[rkh]6[p].
5.[Naklony] in the trainer
10[rkh]4[p]. Altogether: 90 lifts In all in the day: 178 lifts
6 day (morning) 1.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (27)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rkh]6[p] (27)
3.[Tritsepsy]
10[rkh]5[p].
4.[Tyaga] from " the edge "
50% of 4[rKh]1[p], 60% of 4[rKh]2[p], 65% of 4[rkh]4[p] (28)
5.[Zhim] by the feet
6[rkh]6[p].
6.[Press]
10[rkh]3[p]. Altogether: 82 lifts In all in the week: 612 lifts
4 weeks with 19 on 25.07.99 1 day (morning) 1.[Zhim] lying
50% of 5[rkh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25)
3.[Zhim] lying
55% of 4[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]5[p] (22)
the 4.[Grudnye] matrices
10[rKh]5[p].
5.[Zhim] by the feet
4[rkh]6[p]. Altogether: 72 lifts
1 day (evening)
149
1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]3[p], 85% of 1[rKh]3[p], 80% of 2[rKh]3[p] (30)
2.[Zhim] lying
50% of 5[rkh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
3.[Tritsepsy]
10[rkh]5[p].
4.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]4[p] (26)
5.[Naklony] in the trainer
10[rKh]4[p]. Altogether: 86 lifts In all in the day: 158 lifts
2 day (morning) 1.[Tyaga] costing on the support
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]5[p] (19)
2.[Zhim] sitting at angle \
4[rKh]6[p].
3.[Otzhimaniya] on the bars
6[rkh]5[p].
4.[Zhim] by the feet
6[rkh]6[p].
5.[Naklony] on the trainer
10[rkh]4[p].
6.[Press]
15[rKh]3[p]. Altogether: 19 lifts
3 day (morning) 1.[Tyaga]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]5[p] (25)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27)
the 3.[Grudnye] muscles
10[rKh]5[p].
4.[Tyaga] to the elbows
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]5[p] (21)
5.[Zhim] by the feet
4[rKh]6[p].
150
6. Press
15[rkh]4[p]. Altogether: 73 lifts
3 day (evening) 1.[Zhim] lying
50% of 6[rkh]1[p], 60% of 5[rKh]1[p], 70% of 4[rkh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85% of 1[rKh]2[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p]. 70% of 4[rKh]2[p], 60% of 5[rkh]1[p], 50% of 6[rKh]1[p] (60)
the 2.[Grudnye] matrices
10[rkh]5[p].
3.[Tyaga] from the skirtings
55% of 5[rKh]1[p], 65% of 5[rKh]1[p], 75% of 4[rKh]2[p], 85% of 3[rkh]2[p], 95% of 2[rKh]3[p] (30)
4.[Prisedaniya] in the trainer
5[rkh]5[p].
5.[Naklony] costing
5[rkh]5[p]. Altogether: 90 lifts In all in the day: 163 lifts
5 day (morning) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25)
2.[Zhim] lying
50% of 5[rkh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27)
the 3.[Grudnye] matrices
10[rkh]5[p].
4.[Prisedaniya]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 4[rKh]4[p] (24)
5.[Press]
15[rKh]4[p]. Altogether: 76 [podmov]
5 day (evening)
151
1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rKh]3[p], 80% of 3[rKh]3[p] (36)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
3.[Otzhimanie] on the bars
6[rKh]6[p].
4.[Prisedaniya] in the trainer
4[rKh]6[p].
5.[Naklony] on the trainer
10[rkh]4[p]. Altogether: 69 lifts In all in the day: 145 lifts
6 day (morning) 1.[Tyaga] costing on the support
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]4[p] (17)
2.[Zhim] lying
55% of 4[rKh]1[p], 65% of 4[rKh]2[p], 75% of 4[rKh]5[p] (32)
3.[Tritsepsy]
10[rkh]5[p].
4.[Tyaga] from “the edge”
50% of 4[rKh]1[p], 60% of 4[rKh]2[p], 65% of 4[rKh]4[p] (28)
5.[Zhim] by the feet
6[rkh]6[p]. In all in the day: 77 lifts In all in the week: 562 lifts
5 week with 26.07 on 01.08.99 1 day (morning) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]7[p] (29)
3.[Otzhim] to [br].
6[rkh]5[p].
4.[Zhim] by the feet
4[rkh]6[p].
5.[Press]
10[rKh]4[p].
152
Altogether: 56 lifts
1 day (evening) 1.[Zhim] lying
55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rKh]4[p] (23)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85% of 1[rKh]3[p], 80% of 2[rKh]2[p] (26)
3.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p], (30)
the 4.[Grudnye] muscles
10[rKh]5[p].
5.[Prisedaniya] in the trainer
5[rkh]6[p]. Altogether: 79 lifts In all in the day: 135 lifts
2 day (Tuesday) 1.[Tyaga] costing on it [podst].
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]5[p] (19)
2.[Zhim] sitting at the angle
4[rkh]5[p].
3.[Tritsepsy]
10[rKh]5[p].
4.[Zhim] by the feet
5[rKh]6[p].
5.[Naklony] costing
5[rkh]5[p]. Altogether: 19 lifts
3 day (morning) 1.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p].80% of 2[rKh]7[p] (29)
2.[Tyaga] to the elbows
55% of 3[rKh]1[p], 65% of 3[rKh]2[p], 75% of 2[rKh]6[p] (21)
the 3.[Grudnye] matrices
10[rKh]5[p].
153
4.[Zhim] by the feet
4[rKh]6[p].
5.[Press]
10[rKh]4[p]. Altogether: 50 lifts
3 day (evening) 1.[Zhim] lying
55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rKh]3[p], 80% of 3[rKh]2[p], 75% of 4[rKh]2[p], 70% of 5[rKh]2[p], 65% of 5[rKh]1[p], 60% of 5[rKh]2[p], 55% of 5[rKh]1[p], 50% of 5[rkh]1[p] (70)
2.[Tritsepsy]
10[rKh]5[p].
3.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rkh]2[p], 85% of 2[rKh]3[p] (22)
4.[Prisedaniya] in the trainer
5[rKh]6[p].
5.[Naklony] in the trainer
10[rKh]4[p]. Altogether: 92 lifts
5 day (morning) 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27)
3.[Otzhimaniya] on the bars
5[rKh]5[p].
4.[Zhim] by the feet
5[rKh]5[p].
5.[Naklony] costing
5[rKh]5[p]. Altogether: 52 lifts In all in the day: 142 lifts
5 day (evening)
154
1.[Zhim] lying
50% 5[rKh]1[p].60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
3.[Zhim] lying
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rkh]5[p] (21)
the 4.[Grudnye] muscles
10[rKh]5[p].
5.[Prisedaniya] in the trainer
5[rKh]5[p]. Altogether: 81 lifts In all in the day: 133 lifts
6 day (evening) 1.[Tyaga]
50% 4[rKh]1[p].60% 4[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]6[p] (26)
2.[Otzhimaniya] on the bars
5[rkh]5[p].
3.[Zhim] by the feet
5[rKh]6[p].
4.[Press]
10[rKh]4[p]. Altogether: 26 lifts In all in the week: 455 lifts
6 week with 02 on 08.08.99 1 day (morning) 1.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rkh]5[p] (22)
the 2.[Grudnye] muscles
10[rKh]5[p].
3.[Prisedaniya]
50% 3[rkh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rkh]5[p] (22)
4.[Naklony] on the trainer
10[rKh]4[p]. Altogether: 44 lifts
1 day (evening)
155
1.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rkh]3[p], 85% of 2[rKh]3[p] (27)
2.[Prisedaniya]
50% 3[rkh]1[p].60% 3[rKh]2[p].70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85% of 2[rKh]2[p] (23)
3.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22)
4.[Zhim] by the feet
5[rKh]5[p].
5.[Press]
10[rKh]4[p]. Altogether: 72 lifts In all in the day: 116 lifts
2 day (Tuesday) Leisure
3 day (morning) 1.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rkh]5[p] (22)
2.[Tyaga] to the elbows
55% of 3[rKh]1[p], 65% of 3[rKh]2[p], 75% of 2[rKh]5[p] (19)
3.[Zhim] lying
55% 3[rKh]1[p].65% 3[rKh]2[p].75% of 3[rKh]5[p] (24)
the 4.[Grudnye] muscles
10[rKh]5[p].
5.[Zhim] by the feet
4[rKh]5[p]. Altogether: 65 lifts
3 day (evening) 1.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (30)
2.[Tyaga]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rkh]2[p], 85% of 2[rkh]3[p] (22)
3.[Otzhimaniya] on the bars
4[rKh]6[p].
4.[Prisedaniya] in the trainer
5[rKh]5[p].
156
5.[Naklony] on the trainer
10[rKh]3[p]. Altogether: 52 lifts In all in the day: 117 lifts
5 day (morning) 1.[Prisedaniya]
50% 3[rkh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rkh]6[p] (24)
2.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rkh]7[p] (26)
the 3.[Grudnye] muscles
10[rKh]5[p].
4.[Zhim] by the feet
5[rKh]5[p].
5.[Press]
10[rKh]4[p]. Altogether: 50 lifts
5 day (evening) 1.[Prisedaniya]
50% 3[rkh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rkh]6[p] (30)
2.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rkh]7[p] (33)
3.[Prisedaniya] in the trainer
5[rKh]6[p].
4.[Naklony] in the trainer
10[rKh]4[p]. Altogether: 63 lifts In all in the day: 113 lifts
6 day (evening) 1.[Tyaga] costing on the support
50% of 3[rKh]1[p], 60% of 2[rKh]2[p], 70% of 2[rKh]3[p] (13)
2.[Otzhimaniya] on the bars
5[rKh]5[p].
3.[Tritsepsy]
10[rKh]5[p].
4.[Tyaga]
50% 3[rkh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22)
157
5.[Naklony] in the trainer
10[rKh]4[p]. Altogether: 35 lifts In all in the week: 381 the lift
Plan of for of training [OF MSMK] [Abramovoy] i. in of the of competing of period to of the of championship of Of russia of with 31.01 on 05.03.2000 years 1 week of with 31.01 on 06.02.2000 1 day (morning) 1. [Prisedaniya]
50% of 5 [rKh] 1 [p], 60% of 4 [rKh] 1 [p], 70% of 3 [rKh] 2 [p], 80% of 2 [rKh] 5 [p] (25)
2. [Zhim] of lying
50% of 5 [rKh] 1 [p], 60% of 4 [rKh] 1 [p], 70% of 3 [rKh] 2 [p], 80% of 2 [rKh] 6 [p] (27)
the 3. [Grudnye] of matrices
10 [rKh] 5 [p].
4. [Zhim] by the of feet
5 [rKh] 6 [p]. Altogether: 52 lifts
1 day (evening) 1. [Zhim] of lying
55% of 4 [rKh] 1 [p], 65% of 4 [rKh] 1 [p], 75% of 3 [rKh] 2 [p], 85% of 2 [rKh] 4 [p] (22)
2. [Prisedaniya]
50% of 5 [rKh] 1 [p], 60% of 4 [rKh] 1 [p], 70% of 3 [rKh] 2 [p], 80% of 3 [rKh] 6 [p] (33)
3. [Zhim] of lying
50% of 4 [rKh] 1 [p], 60% of 4 [rKh] 1 [p], 70% of 3 [rKh] 1 [p], 80% of 3 [rKh] 5 [p] (26)
4. [Tritsepsy] on the of block
10 [rKh] 5 [p].
5. [Prisedaniya] in of the of trainer
5 [rKh] 6 [p]. Altogether: 81 the of lift In of all in of the of day: 133 lifts
2 day (Tuesday)
158
Leisure
3 day (morning) 1. [Tyaga] of from of the of skirtings
60% of 3 [rKh] 1 [p], 70% of 3 [rKh] 1 [p], 80% of 3 [rKh] 2 [p], 90% of 3 [rKh] 4 [p] (24)
2. [Zhim] of lying
50% of 4 [rKh] 1 [p], 60% of 4 [rKh] 1 [p], 70% of 3 [rKh] 2 [p], 80% of 2 [rKh] 6 [p] (26)
the 3. [Grudnye] of matrices
10 [rKh] 5 [p].
4. [Zhim] by the of feet
4 [rKh] 6 [p].
5. [Press]
15 [rKh] 4 [p]. Altogether: 50 lifts
3 day (evening) 1. [Zhim] of lying
50% of 4 [rKh] 1 [p], 60% of 4 [rKh] 1 [p], 70% of 3 [rKh] 2 [p], 80% of 3 [rKh] 6 [p] (32)
2. [Tyaga]
55% of 3 [rKh] 1 [p], 65% of 3 [rKh] 1 [p], 75% of 3 [rKh] 2 [p], 85% of 2 [rKh] 4 [p] (20)
3. [Zhim] of lying
55% of 4 [rKh] 1 [p], 65% of 4 [rKh] 1 [p], 75% of 4 [rKh] 4 [p] (24)
4. [Tritsepsy] on the of block
10 [rKh] 5 [p].
5. [Prisedaniya] in of the of trainer
5 [rKh] 5 [p]. Altogether: 76 lifts In of all in of the of day: 126 lifts
5 day (morning) 1. [Prisedaniya]
50% of 4 [rKh] 1 [p], 60% of 4 [rKh] 1 [p], 70% of 3 [rKh] 2 [p], 80% of 2 [rKh] 5 [p] (24)
2. [Zhim] of lying
50% of 4 [rKh] 1 [p], 60% of 3 [rKh] 1 [p], 70% of 3 [rKh] 2 [p], 80% of 2 [rKh] 7 [p] (27)
the 3. [Grudnye] of matrices
10 [rKh] 5 [p].
4. [Otzhimaniya] on the of bars
6 [rKh] 6 [p].
5. [Zhim] by the of feet
5 [rKh] 6 [p].
159
Altogether: 51 the of lift
5 day (evening) 1. [Zhim] of lying
55% of 4 [rKh] 1 [R], 65% of 4 [rKh] 1 [p], 75% of 3 [rKh] 2 [p], 85% of 2 [rKh] 4 [p] (22)
2. [Prisedaniya]
50% of 4 [rKh] 1 [p], 60% of 3 [rKh] 1 [p], 70% of 3 [rKh] 2 [p], 80% of 2 [rKh] 2 [p], 85% of 1 [rKh] 3 [p], 80% of 2 [rKh] 2 [p] (24)
3. [Zhim] of lying
50% of 4 [rKh] 1 [p], 60% of 3 [rKh] 1 [p], 70% of 3 [rKh] 2 [p], 80% of 2 [rKh] 5 [p] (23)
4. [Prisedaniya] in of the of trainer
4 [rKh] 6 [p].
5. [Naklony] in of the of trainer
8 [rKh] 4 [p]. Altogether: 69 lifts In of all in of the of day: 120 lifts
6 the of day 1. [Tyaga]
50% of 3 [rKh] 1 [p], 60% of 3 [rKh] 1 [p], 70% of 3 [rKh] 2 [p], 80% of 3 [rKh] 5 [p] (27)
2. [Zhim] of sitting at of the of angle
3 [rKh] 5 [p].
3. [Otzhimaniya] on the of bars
4 [rKh] 6 [p]
4. [Tyaga] to the of elbows
55% of 3 [rKh] 1 [p], 65% of 3 [rKh] 2 [p], 75% of 3 [rKh] 4 [p] (21)
5. [Zhim] by the of feet
5 [rKh] 5 [p]. Altogether: 48 lifts In of all in of the of week: 427 lifts
2 weeks with 07 on 13.02.2000 1 day (morning) 1.[Zhim] lying
50% of 3[rkh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]4[p] (20)
2.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]5[p] (22)
the 3.[Grudnye] matrices
10[rKh]5[p].
160
4.[Zhim] by the feet
4[rkh]6[p].
5.[Press]
10[rKh]3[p]. Altogether: 42 lifts
1 day (evening) 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (24)
2.[Zhim] lying
50% of 3[rkh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 90% of 1[rKh]3[p], 80% of 2[rKh]3[p] (25)
3.[Tritsepsy]
10[rkh]4[p].
4.[Prisedaniya] in the trainer
5[rKh]5[p].
5.[Naklony] in the trainer
10[rKh]4[p]. Altogether: 49 lifts In all in the day: 91 the lift
3 day (morning) 1.[Tyaga] to the elbows
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]4[p] (20)
2.[Zhim] lying
50% of 3[rkh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22)
the 3.[Grudnye] muscles
10[rKh]5[p].
4.[Press]
10[rkh]3[p]. Altogether: 42 lifts
3 day (evening) 1.[Zhim] lying
50% of 3[rkh]1[p], 60% of 3[rKh]1[p], 70% of 3[rkh]2[p], 80% of 2[rKh]6[p] (24)
2.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rkh]2[p],
161
90% of 1[rKh]3[p], 80% of 2[rKh]2[p] (23) 3.[Zhim] lying
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]5[p] (21)
the 4.[Grudnye] matrices
10[rKh]5[p].
5.[Prisedaniya] in the trainer
5[rkh]5[p]. Altogether: 68 lifts In all in the day: 110 lifts
5 day (morning) 1.[Prisedaniya]
55% of 3[rKh]1[p], 65% of 3[rKh]2[p], 75% of 2[rKh]5[p] (19)
2.[Zhim] lying
50% of 3[rkh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22)
the 3.[Grudnye] matrices
10[rkh]5[p].
4.[Press]
10[rKh]3[p]. Altogether: 41 the lift
5 day (evening) 1.[Zhim] lying
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 2[rKh]2[p], 85% of 1[rKh]4[p] (14)
2.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 90% of 1[rKh]3[p] (19)
3.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]1[p], 80% of 2[rKh]6[p] (21)
4.[Otzhimaniya] on the bars
5[rKh]5[p].
5.[Naklony] on the trainer
10[rkh]4[p]. Altogether: 54 lifts In all in the day: 95 lifts
6 day (morning) 1.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22)
162
2.[Zhim] lying
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 2[rKh]5[p], 85% of 1[rKh]4[p] (20)
3.[Tritsepsy]
10[rkh]5[p].
4.[Tyaga] from the skirtings
65% of 3[rKh]1[p], 75% of 3[rKh]1[p], 85% of 3[rKh]2[p], 95% of 2[rKh]3[p] (18)
5.[Zhim] by the feet
4[rkh]6[p].
6.[Press]
15[rKh]4[p]. Altogether: 60 lifts In all in the week: 356 lifts
3 weeks with 14 on 20.02.2000 1 day 1.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22)
2.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (24)
3.[Zhim] lying
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]5[p] (21)
the 4.[Grudnye] matrices
10[rKh]5[p].
5.[Press]
10[rKh]4[p]. Altogether: 67 lifts
3 the day 1.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% 3[rKh]2[p].80% of 2[rKh]2[p], 85% of 1[rKh]3[p], 80% of 2[rKh]2[p] (23)
the 2.[Grudnye] muscles
8[rKh]5[p].
3.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (27)
4.[Zhim] by the feet
4[rKh]5[p].
5.[Press]
10[rKh]4[p].
163
Altogether: 50 lifts
5 the day 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (27)
2.[Zhim] lying
50% 3[rKh]1[p].60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (30)
the 3.[Grudnye] matrices
10[rKh]5[p].
4.[Prisedaniya]
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]4[p] (18)
5.[Naklony] in the trainer
8[rKh]4[p]. Altogether: 75 lifts
6 the day 1.[Tyaga]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]6[p] (24)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22)
3.[Otzhimaniya] on the bars
4[rkh]5[p].
4.[Zhim] by the feet
4[rKh]6[p].
5.[Press]
10[rKh]3[p]. Altogether: 46 lifts In all in the week: 238 lifts
4 weeks with 21 on 27.02.2000 1 day 1.[Prisedaniya]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rkh]5[p] (22)
2.[Zhim] lying
50% 3[rkh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (24)
the 3.[Grudnye] matrices
8[rKh]4[p].
164
4.[Press]
8[rKh]3[p]. Altogether: 46 lifts
3 the day 1.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rkh]5[p] (22)
the 2.[Grudnye] matrices
8[rKh]3[p].
3.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]4[p] (20)
4.[Press]
8[rKh]3[p]. Altogether: 42 lifts
5 the day 1.[Prisedaniya]
50% 3[rkh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 75% of 2[rkh]4[p] (20)
2.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 75% of 2[rkh]4[p] (20)
3.[Naklony] costing
4[rKh]4[p]. Altogether: 40 lifts
6 the day Leisure In all in the week: 128 lifts
5 week with 28.02 on 05.03.2000 1 day 1.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 2[rKh]2[p], 75% of 1[rKh]3[p] (13)
2.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]4[p] (17)
165
3.[Press]
8[rKh]3[p]. Altogether: 30 lifts
3 the day 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]3[p] (15)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]3[p] (15) Altogether: 30 lifts
567 the days Championship of Russia!
I desire success! In all in the week: 60 lifts
Plan for training [MSMK] Moore Sergey in the competing period with the preparation for the goblet of Russia among the men of 1997 1 week 01 ‐ on 07 September 1 day (Monday), the morning 1.[Prisedaniya]
50% 5[rKh]1[p].60% 3[rKh]2[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (27)
2.[Zhim] lying
50% 3рХ1п.60% 3рХ2п.70% 3рХ2п.75% 2рХ4п.(23)
the 3.[Grudnye] matrices
10[rKh]4[p].
4.[Tyaga] sitting (trainer “rowing”)
8[rKh]5[p]. Altogether: 50 lifts
1 day (Monday), the evening 1.[Prisedaniya]
55% 4[rKh]1[p].65% 3[rKh]1[p].75% of 3[rKh]5[p]. (22)
166
2.[Zhim] lying
50% 4[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 3[rKh]5[p]. (28)
3.[Otzhimanie] from the floor with the 8[rKh]5[p]. weight Altogether: 50 lifts In all in the day: 100 lifts 2 day (Tuesday) Leisure
3 day (medium), the morning 1.[Tyaga] to the elbows
55% 3[rKh]1[p].65% 3[rKh]1[p].75% of 3[rKh]4[p]. (18)
2.[Zhim] lying
50% 4[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (23)
the 3.[Grudnye] matrices
8[rKh]4[p].
4.[Press]
10[rKh]3[p]. Altogether: 41 the lift
3 day (medium), the evening 1.[Zhim] lying
55% 3[rKh]1[p].65% 3[rKh]1[p].75% 2[rKh]3[p].85% of 1[rKh]3[p]. (15)
2.[Tyaga]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (22)
3.[Zhim] by feet in the trainer
5[rKh]4[p]. (260[kg])
4.[Naklony] costing with the rod
5[rKh]5[p]. Altogether: 37 lifts In all in the day: 78 lifts
4 day (Thursday) Bath
167
5 day (Friday), the morning 1.[Prisedaniya]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of 2[rKh]6[p]. (24)
2.[Zhim] lying
50% 4[rKh]1[p].60% 4[rKh]1[p].70% 3[rKh]2[p].75% of 3[rKh]5[p]. (29)
the 3.[Grudnye] matrices
8[rKh]4[p].
4.[Zhim] by feet in the trainer
4[rKh]4[p]. (260[kg]) Altogether: 53 lifts
5 day (Friday), the evening 1.[Zhim] lying
50% 4[rKh]1[p].60% 4[rKh]1[p].70% 3[rKh]2[p].80% of 3[rKh]5[p]. (29)
2.[Prisedaniya]
50% 4[rKh]1[p].60% 4[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (24)
3.[Naklony] with the rod sitting
5[rKh]4[p]. 53 lifts In all in the day: 106 lifts
6 day (Saturday), the evening 1.[Zhim] sitting at angle \
3[rKh]5[p].
2.[Tyaga]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of 2[rKh]3[p]. (18)
3.[Zhim] by feet in the trainer
4[rKh]4[p]. (240[kg])
4.[Press]
8[rKh]3[p]. In all in the day: 18 lifts In all in the week: 302 lifts
2 weeks on 08 ‐ 14 September 1 day (evening) 1.[Prisedaniya]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of
168
2[rKh]4[p]. (20) 2.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of 2[rKh]4[p]. (20)
the 3.[Grudnye] matrices
8[rKh]4[p].
4.[Naklony] on the trainer
8[rKh]2[p]. In all in the day: 40 lifts
3 day (evening) the estimation 1.[Prisedaniya]
50% 3[rKh]1[p].60% 3[rKh]2[p].70% 3[rKh]2[r].80% of 2[rKh]2[p]. 90% 1[rKh]1[p].95% 1[rKh]1[p].100% 1[rKh]1[p].105% of 1[rKh]1[p]. (23)
2.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]2[p].70% 3[rKh]2[p].80% 2[rKh]2[p].90% of 1[rKh]1[p]. 95% 1[rKh]1[p].100% 1[rKh]1[p].105% of 1[rKh]1[p]. (23)
3.[Tyaga]
50% 3[rKh]1[p].60% 3[rKh]2[p].70% 3[rKh]2[p].80% 2[rKh]2[p].90% of 1[rKh]1[p] 95% 1[rKh]1[p].100% of 1[rKh]1[p]. (22)
4.[Zhim] by feet in the trainer
4[rKh]4[p]. (220[kg]) In all in the day: 68 lifts
5 day (morning) 1.[Zhim] lying
55% 3[rKh]1[p].65% 3[rKh]1[p].75% of 3[rKh]5[p]. (21)
the 2.[Grudnye] matrices
10[rKh]5[p].
3.[Naklony] with the rod costing
5[rKh]5[p]. Altogether: 21 the lift
5 day (evening) 1.[Prisedaniya]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of
169
2[rKh]5[p]. (22) 2.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]6[p]. (24)
3.[Press]
10[rKh]4[p]. Altogether: 46 lifts In all in the day: 67 lifts
6 day (evening) 1.[Zhim] sitting at angle \
4[rKh]6[p].
2.[Otzhimanie] on the bars
6[rKh]5[p]. (50[kg])
3.[Tyaga]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (22)
4.[Zhim] by feet in the trainer
6[rKh]6[p]. (240[kg]) In all in the day: 22 lifts In all in the week: 197 lifts
3 weeks 15‐ on 21 September 1 day (morning) 1.[Prisedaniya]
50% 3[rKh]1[p].60% 3[rKh]2[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (25)
2.[Zhim] sitting at angle \
3[rKh]6[p].
3.[Press]
10[rKh]4[p]. Altogether: 25 lifts
1 day (evening) 1.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 3[rKh]6[p]. (30)
the 2.[Grudnye] matrices
10[rKh]5[p].
3.[Prisedaniya]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (22)
170
4.[Naklony] with the rod costing
5[rKh]5[p]. Altogether: 52 lifts In all in the day: 77 lifts
3 day (morning) 1.[Tyaga] to the elbows
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of 3[rKh]4[p]. (24)
2.[Press]
10[rKh]3[p]. Altogether: 24 lifts
3 day (evening) 1.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]2[p]. 85% 1[rKh]2[p].80% of 2[rKh]3[p]. (24)
the 2.[Grudnye] matrices
10[rKh]5[p].
3.[Tyaga]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (22)
4.[Zhim] by feet in the trainer
5[rKh]5[p]. (260[kg]) Altogether: 46 lifts In all in the day: 70 lifts
5 day (morning) 1.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 3[rKh]5[p]. (27)
2.[Zhim] by feet in the trainer
4[rKh]5[p]. (260[kg])
3.[Press]
10[rKh]3[p]. Altogether: 27 lifts
5 day (evening)
171
1.[Prisedaniya]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p]. 80% 2[rKh]3[p].85% of 1[rKh]3[p]. (21)
2.[Zhim] lying
55% 3[rKh]1[p].65% 3[rKh]1[p].75% of 3[rKh]5[p]. (21)
the 3.[Grudnye] matrices
10[rkh]5[p].
4.[Naklony] with the rod sitting
5[rKh]5[p]. Altogether: 42 lifts In all in the day: 69 lifts
6 day (evening) 1.[Zhim] sitting at angle \
3[rKh]6[p]. (110[kg])
2.[Otzhimanie] on the bars with the weight
6[rKh]6[p]. (50[kg])
3.[Tyaga]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]6[p]. (24)
4.[Zhim] by feet in the trainer
4[rKh]5[p]. (280[kg]) In all in the day: 24 lifts In all in the week: 240 lifts
4 weeks 22‐ on 28 September 1 day (morning) 1.[Prisedaniya]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]1[p].75% of 3[rKh]3[p]. (21)
2.[Naklony] with the rod costing
5[rKh]4[p]. Altogether: 21 the lift
1 day (evening) 1.[Prisedaniya] 2.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (22) 50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of
172
2[rKh]4[p]. (20) the 3.[Grudnye] matrices
8[rKh]4[p].
4.[Press]
8[rKh]3[p]. Altogether: 42 lifts In all in the day: 63 lifts
3 day (evening) 1.[Tyaga]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of 2[rKh]4[p]. (20)
2.[Zhim] by feet in the trainer
4[rKh]4[p]. (280[kg]) In all in the day: 20 lifts
5 day (evening) 1.[Prisedaniya]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of 2[rKh]4[p]. (20)
2.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of 2[rKh]5[p]. (22)
the 3.[Grudnye] matrices
8[rKh]4[p].
4.[Naklony] on the trainer
6[rKh]3[p]. In all in the day: 42 lifts
6 day (Saturday) Leisure
7 day (evening) 1.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 2[rKh]2[p].75% of 1[rKh]3[p]. (13)
2.[Tyaga]
50% 3[rKh]1[p].60%3[rKh]2[p].70% of 2[rKh]4[p]. (17)
173
3.[Press]
6[rKh]2[p]. In all in the day: 30 lifts In all in the week: 155 lifts
5 week on 29 September ‐ on 05 October 1 day (Monday) Leisure
2 day (Tuesday) Leisure
3 day (medium) 1.[Prisedaniya]
50% 3[rKh]1[p].60% 3[rKh]2[p].70% of 2[rKh]3[p]. (15)
2.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 2[rKh]3[p]. (12) In all in the day: 27 lifts
6 day (Saturday) Participation in the goblet of Russia on [pauerliftingu] among the men. [Sobstv].[ves] of 82.10[kg] 300.0 200.0 302.5 = 802.5 1 place
Distribution of monthly load in the lifts on the weekly cycles Exercises
1 week 2 weeks
3 weeks
4 weeks 5 week In all in the month
Squattings
97
65
68
63
15
308
[Zhimovye]
147
88
102
55
15
407
Thrust
58
44
70
37
209
Altogether in the week
302
197
240
155
30
924
Others
323
228
387
116
1054
174
Inclinations
45
41
50
38
174
In all in the week
670
466
677
309
30
2152
Quantity of [trenerovok]
7
5
6
5
1
24
Plan for training of the champion of peace of 1997 of Moore s. in the competing period with 30.04 on 05.05.1998 years with the preparation for the championship of Europe among the men 1 week of 30‐05 April 1 day (Monday), the morning 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]7[p] (29)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27)
3.[Grudn].[m][tsy]
10[rKh]5[p]
4.[Tyaga] sitting
5[pkh]8[r] Altogether: 56 lifts
1 day (Monday), the evening 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 805% of 3[rKh]6[p] (33)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rkh]3[p] (27)
3.[Prised]. in the train.
5[rKh]6[p]
4.[Press]
3[pkh]10[r] Altogether: 60 lifts In all in the day: 116 lifts
175
2 the day Leisure
3 day (medium), the morning 1.[Tyaga] to the elbows
50% of 4[rKh]1[p], 60% of 4[rKh]2[p], 70% of 3[rKh]2[p], 80% of 2[rkh]6[p] (30)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27)
3.[Grudn].[m][tsy]
10[rKh]5[p]
4.[Zhim] by the feet
6[rKh]6[p]. Altogether: 57 lifts
3 day (medium), the evening 1.[Zhim] lying
50% of 6[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]2[p], 75% of 3[rKh]2[p], 80% of 2[rkh]3[p], 75% of 3[rKh]2[p], 70% of 5[rKh]1[p], 60% 7[rKh]1.50% of 9[rKh]1[p] (58)
2.[Tyaga]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rkh]7[p] (35)
3.[Prised]. in the train.
5[rKh]6[p] Altogether: 93 lifts In all in the day: 150 lifts
4 day (Thursday) Bath
5 day (Friday), the morning 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]2[p], 70% of 3[rKh]2[p], 75% of 3[rKh]6[p] (37)
176
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 3[rKh]6[p] (33)
3.[Grudn].[m][tsy]
10[rKh]5[p]
4.[Tyaga] sitting
5[pkh]8[r]
5.[Press]
3[pkh]10[r] Altogether: 70 lifts
5 day (Friday), the evening 1.[Prisedaniya]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rkh]3[p] (27)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]7[p] (29)
3.[Prised]. in the train.
5[rKh]6[p] Altogether: Altogether: 56 lifts In all in the day: 126 lifts
6 day (Saturday), the evening 1.[Tyaga]
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]5[p] (24)
2.[Zhim] because of the head
6[pkh]5[r]
3.[Otzhimanie] on the bars
6[rKh]5[p].
4.[Tyaga] from the skirtings
55% of 4[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rkh]4[p] (22)
5.[Zhim] by the feet
6[pkh]6[r]
6.[Naklony] with the rod
5[pkh]5[r] Altogether: 46 lifts In all in the week: 438 lifts
Note: r times (on to how often raise rod); p approaches (how many approaches to make to the given weight).
177
All percentages to [berutsya] from the best results of those shown on the competitions or during the trainings.
2 weeks of 06‐12 April 1 day (Monday), the morning 1.[Prisedaniya]
50% 5[rKh]1[p].60% 4[rKh]1[p].70% 3[rKh]2[p].75% of 3[rKh]6[p]. (33)
2.[Zhim] lying
50% 5[rKh]1[p].60% 4[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]5[p]. (25)
the 3.[Grudnye] muscles
10[rKh]5[p].
4.[Zhim] by the feet
6[pkh]4[r]
5.[Tyaga] sitting
5[pkh]8[r] Altogether: 58 lifts
1 day (Monday), the evening 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]7[p], (25) 2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]7[p] (30) Altogether: 55 lifts In all in the day: 113 lifts
2 the day Leisure
3 day (medium), the morning 1.[Tyaga] costing on the support
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 65% of 2[rKh]2[p], 70% of 1[rkh]3[p] (16)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]5[p], (25)
3.[Grudn].[m][tsy]
10[rKh]5[p].
178
4.[Zhim] by the feet
5[pkh]5[r]
5.[Press]
5[pkh]10[r] Altogether: 41 the lift
3 day (medium), the evening 1.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 3[rKh]2[p], 80% of 2[rkh]2[p], 90% of 1[rkh]3[p] (22)
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p], (25)
3.[Naklony] with the rod
4[pkh]5[r] Altogether: 47 lifts In all in the day: 88 lifts
4 day (Thursday) Bath
5 day (Friday), the morning 1.[Zhim] lying
50% of 4[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]4[p] (18)
2.[Prisedaniya]
50% of 4[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]4[p]. (18)
the 3.[Grudnye] muscles
8[rKh]4[p].
4.[Tyaga] sitting
4[pkh]8[r] Altogether: 36 lifts
5 day (Friday), the evening 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 90% of 1[rkh]3[p] (22)
179
2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 90% of 1[rkh]3[p] (22)
3.[Otzhimanie] on the bars
5[rKh]5[p]. Altogether: 44 lifts In all in the day: 80 lifts
6 day (Saturday), the morning 1.[Tyaga] to the elbows
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 3[rKh]4[p] (26)
2.[Zhim] lying
50% of 4[rKh]1[p], 60% of 4[rKh]1[p], 70% of 4[rKh]4[p] (30)
the 3.[Grudnye] muscles
10[rKh]5[p].
4.[Tyaga] from the skirtings
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rkh]4[p] (26)
5.[Zhim] by the feet
6[pkh]6[r] Altogether: 82 lifts In all in the week: 363 lifts
3 weeks of 13‐19 April 1 day (Monday) 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (30)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25)
3.[Grudn].[m][tsy]
10[rKh]4[p]
4.[Prisedaniya]
55% of 3[rKh]1[p], 60% %3[rKh]2[p], 75% of 3[rKh]5[p]. (25)
5.[Tyaga] sitting
5[pkh]8[r]
6.[Press]
10[rKh]3[p] In all: 80 lifts
180
2 the day Leisure
3 day (medium) 1.[Tyaga] to the elbows
55% of 3[rKh]1[p], 65% of 3[rKh]2[p], 75% of 2[rKh]4[p] (17)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22)
3.[Grudn].[m][tsy]
10[rKh]5[p]
4.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rkh]5[p] (24)
5.[Zhim] by the feet
4[rKh]4[p]. In all: 63 lifts
4 day (Thursday) Bath
5 day (Friday) 1.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30)
2.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (28)
3.[Zhim] lying
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]4[p]. (30)
4.[Press]
10[rKh]3[p]. In all: 88 lifts
6 day (Saturday) 1.[Tyaga] to the elbows
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rkh]2[p],
181
75% of 2[rkh]4[p] (22) 2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rkh]4[p] (30)
3.[Otzhimanie] on the bars
6[rKh]5[p].
4.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]1[p], 80% of 2[rkh]5[p] (26) In all: 78 lifts In all in the week: 309 lifts
4 weeks of 20‐26 April 1 day (Monday) 1.[Zhim] lying
50% of 3[rkh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (30)
2.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (33)
3.[Zhim] lying
55% of 3[rkh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]5[p] (21)
the 4.[Grudnye] matrices
10[rKh]5[p]. 84 lifts
2 the day Leisure
3 day (medium) 1.[Tyaga] to the elbows
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rkh]4[p] (22)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (31)
the 3.[Grudnye] matrices
10[rKh]5[p].
4.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (26)
182
5.[Prisedaniya] into the train.
4[rKh]4[p]. In all: 79 [podmov]
4 day (Thursday) Bath
5 day (Friday) 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (31)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (33)
the 3.[Grudnye] matrices
10[rKh]5[p].
4.[Press]
10[rKh]3[p]. In all: 64 lifts
6 day (Saturday) 1.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rkh]4[p] (30)
2.[Zhim] sitting at \ the angle
3[rKh]5[p].
3.[Naklony] with the rod (sitting)
5[rKh]5[p]. In all: 30 lifts
In all in the week: 257 lifts
5 week 27.04 ‐ on 03 May 1 day (Monday) 1.[Prisedaniya] 2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (27)
183
the 3.[Grudnye] matrices
8[rKh]4[p].
4.[Prisedaniya]
55% of 3[rKh]1[p], 65% of 3[rKh]2[p], 75% of 2[rKh]4[p] (17) Altogether: 64 lifts
2 the day Leisure
3 day (medium) 1.[Tyaga]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 3[rKh]2[p], 75% of 2[rkh]4[p] (20)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]4[p] (22)
the 3.[Grudnye] matrices
8[rKh]4[p].
4.[Naklony] with the rod
4[pkh]4[r] In all: 42 lifts
4 day (Thursday) Bath
5 day (Friday) 1.[Prisedaniya]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 3[rKh]2[p], 75% of 2[rKh]4[p] (20)
2.[Zhim] lying
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 3[rKh]2[p], 75% of 2[rKh]4[p] (20) In all: 40 lifts
7 day (Sunday)
184
1.[Tyaga]
50% 3[rKh]1[p].60% 3[rKh]2[p].70% of 2[rKh]4[p]. (17)
2.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 2[rKh]2[p].75% of 1[rKh]3[p]. (13) In all: 30 lifts In all in the week: 176 [podmov]
On May 5 (Tuesday) 1.[Prisedaniya]
50% 3[rkh]1[p].60% 3[rKh]2[p].70% of 2[rKh]3[p] (15)
2.[Zhim] lying
50% 3[rKh]1[p].60% 3[rKh]2[p].70% of 2[rKh]3[p] (15) In all: 30 lifts
On May 8 Participation in the championship of Europe among the men. [Sotkomo] Finland [Sobst].[ves] of 82.05[kg]. 302.5 217.5 300.0 = 820.0 3 the place Established the record of Europe in the press lying 217.5 kgf
Plan for training of the champion of peace 1997 and 1998 [g].[g]. Moore [S].[v] preparatory period to the championship of Russia with 03.01 on 06.02.2000 years 1 week with 03 on 09.01.2000 1 day (morning) 1.[Zhim] lying 2.[Prisedaniya] 3.[Zhim] lying 4.[Zhim] by the feet 5.[Naklony] sitting
50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 2[rKh]5[p] (25) 50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 2[rKh]6[p] (27) 55% 3[rKh]1[p], 65% of 3[rKh]1[p], 75% 3[rKh]5[p] (21) 5[rKh]5[p]. 5[rKh]5[p]. Altogether: 73 lifts
185
1 day (evening) 1.[Prisedaniya] 2.[Zhim] lying 3.[Grudnye] the muscle (separation) 4.[Prisedaniya] (slowly) 5.[Press]
50% 5[rKh]1[p], 60% of 5[rKh]1[p], 70% 3[rKh]2[p], 80% of 3[rKh]5[p] (27) 50% 5[rKh]1[p], 60% of 5[rKh]1[p], 70% 4[rKh]5[p] (30) 10[rKh]5[p] 50% 3[rKh]2[p], 60% of 3[rKh]2[p], 70% 3[rKh]4[p] (24) 10[rKh]3[p]. Altogether: 81 the lift In all in the day: 154 the lift
2 the day (Tuesday) 1.[Tyaga] costing on to the support 50% 3[rKh]2[p], 60% of 3[rKh]5[p] (21) 2.[Zhim] sitting the hearth by the angle 3[rkh]5[p]. 3.[Otzhimanie] on the bars 6[rkh]5[p]. 4.[Zhim] by feet in the trainer 6[rkh]5[p]. 5.[Naklony] on the trainer 10[rkh]4[p]. Altogether: 21 the lift
3 day (morning) 1.[Zhim] lying 2.[Tyaga] to the elbows 3.[Tritsepsy] on the trainer 4.[Grudnye] the muscle 5.[Zhim] by the feet
50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 2[rKh]7[p] (29) 50% 3[rKh]1[p], 60% of 3[rKh]2[p], 70% 3[rKh]2[p], 80% of 2[rKh]5[p] (25) 8[rKh]5. 10[rKh]5[p]. 4[rKh]6[p]. Altogether: 54 lifts
3 day (evening) 1.[Zhim] lying
50% 5[rKh]1[p], 60% of 5[rKh]1[p], 70% 4[rkh]2[p], 75% of 3[rKh]2[p], 80% 2[rKh]2[p], 85% 1[rKh]3[p], 80% of 2[rKh]2[p], 75% 3[rKh]2[p], 70% of 4[rKh]2[p], 60% 6[rKh]1[p], 50% 8[rKh]1[p] (63)
2.[Grudn].[m][tsy] (separation) 3.[Tyaga] from the skirtings
10[rKh]5[p] 70% 3[rKh]1[p], 80% of 3[rKh]1[p], 90% 3[rKh]2[p], 100% of 2[rKh]2[p], 110% 2[rKh]3[p] (24)
4.[Prisedaniya] in the trainer 5.[Press]
5[rKh]6[p] 10[rKh]4[p]. Altogether: 87 lifts In all in the day: 141 the lift
186
5 day (morning) 1.[Prisedaniya] 2.[Zhim] lying 3.[Otzhimaniya] on the bars 4.[Zhim] by feet in the trainer 5.[Naklony] sitting
50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 2[rKh]6[p] (27) 50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 75% of 2[rKh]7[p] (29) 5[rkh]5[p]. 4[rkh]5[p]. 5[rKh]5[p]. Altogether: 56 lifts
5 day (evening) 1.[Zhim] lying 2.[Prisedaniya] 3.[Grudn].[m][tsy] (separation) 4.[Prissedaniya] in the trainer
50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 3[rKh]6[p] (33) 50% 5[rKh]2[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 3[rKh]7[p] (36) 10[rKh]5[p] 6[rKh]5[p]. Altogether: 69 lifts In all in the day: 125 the lifts
6 day (evening) 1.[Tyaga] 2.[Zhim] lying
3.[Tritsepsy] 4.[Zhim] by the feet 5.[Naklony] on the trainer
55% 3[rKh]1[p], 65% of 3[rKh]1[p], 75% 3[rkh]2[p], 85% of 2[rkh]6[p] (24) 50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 75% of 3[rKh]2[p], 80% 2[rKh]3[p], 75% of 3[rKh]2[p], 65% 4[rKh]1[p], 55% of 6[rKh]1[p] (43) 10[rkh]5[p]. 6[rKh]5[p]. 8[rkh]4[p]. Altogether: 67 lifts In all in the week: 508 the lifts
2 weeks with 10 on 16.01.2000 1 day (morning) 1.[Zhim] lying 2.[Otzhim] on the bars 3.[Prisedaniya] 4.[Zhim] by the feet 5.[Press]
50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 2[rKh]6[p] (27) 6[rkh]5[p] 50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 2[rKh]6[p] (27) 4[rkh]6[p] 10[rKh]4[p] Altogether: 54 lifts
1 day (evening) 1.[Prisedaniya]
50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 3[rKh]6[p] (33)
187
2.[Zhim] lying
50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 3[rKh]2[p], 85% 2[rKh]2[p], 80% of 3[rKh]2[p] (31)
3.[Grudn].[m][tsy] (separation) 4.[Prisedaniya] 5.[Naklony] in the trainer
10[rKh]5[p]. 55% 5[rKh]1[p], 65% of 5[rKh]1[p], 75% 4[rKh]4[p] (26) 10[rkh]4[p]. Altogether: 90 lifts In all in the day: 144 the lift
2 day (morning) 1.[Zhim] sitting the hearth by angle \ 2.[Tritsepsy] 3.[Tyaga] costing on to the support 4.[Shirochayshie] the muscle 5.[Prisedaniya] in the trainer
3[rkh]6[p]. 10[rkh]5[p]. 50% 3[rKh]1[p], 60% of 3[rKh]2[p], 70% 2[rKh]5[p] (19) 10[rkh]5[p]. 6[rkh]5[p]. In all in the day: 19 the lifts
3 day (morning) 1.[Zhim] lying 2.[Tyaga] to the elbows 3.[Zhim] lying 4.[Grudnye] the matrix 5.[Zhim] by the feet
50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 2[rKh]5[p] (25) 50% 3[rKh]1[p], 60% of 3[rKh]2[p], 70% 3[rKh]2[p], 80% of 2[rKh]5[p] (25) 50% 5[rKh]1[p], 60% of 5[rKh]1[p], 70% 4[rKh]5[p] (30) 10[rKh]5[p]. 5[rKh]5[p]. Altogether: 80 lifts
3 day (evening) 1.[Zhim] lying
50% 5[rKh]1[p], 60% of 5[rKh]1[p], 70% 4[rKh]2[p], 75% of 3[rKh]2[p], 80% 2[rKh]2[p], 85% 1[rKh]3[p], 80% of 2[rKh]2[p], 75% 3[rKh]2[p], 70% of 4[rKh]1[p], 60% 6[rkh]1[p], 50% 8[rkh]1[p] (59)
2.[Grudn].[m][tsy] 3.[Tyaga]
10[rKh]5[p]. 50% 3[rKh]1[p].60% of 3[rKh]1[p], 70% 3[rKh]2[p], 80% of 3[rKh]2[p], 85% 2[rKh]3[p], 80% of 3[rKh]2[p] (30)
4.[Zhim] by the feet 5.[Naklony] in the trainer
4[rkh]6[p]. 5[rkh]5[p]. Altogether: 89 lifts In all in the day: 169 the lifts
5 day (morning) 1.[Prisedaniya] 2.[Zhim] lying
50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 2[rkh]6[p] (27) 50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80%
188
3.[Otzhimanie] on the bars 4.[Zhim] by the feet
of 2[rkh]7[p] (29) 5[rKh]5[p]. 5[rkh]5[p]. Altogether: 56 lifts
5 day (evening) 1.[Prisedaniya]
50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 3[rKh]2[p], 85% 2[rKh]4[p] (29)
2.[Zhim] lying 3.[Grudnye] the muscle 4.[Prisedaniya] 5.[Naklony] in the trainer
50% 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p], 80% of 3[rKh]6[p] (33) 10[rkh]5[p]. 50% 5[rKh]1[p], 60% of 5[rKh]1[p], 70% 5[rKh]4[p] (30) 10[rkh]3[p]. Altogether: 92 lifts In all in the day: 148 the lifts
6 day (morning) 1.[Zhim] lying 2.[Tritsepsy] 3.[Tyaga] to the elbows 4.[Zhim] by the feet
50% 4[rKh]1[p], 60% of 4[rKh]1[p], 70% 4[rKh]5[p] (28) 10[rkh]5[p]. 50% 3[rKh]1[p], 60% of 3[rKh]1[p], 70% 3[rKh]2[p], 80% of 2[rKh]5[p] (22) 6[rkh]6[p]. Altogether: 50 lifts In all in the week: 530 the lifts
3 weeks with 17 on 23.01.2000 1 day (morning) 1.[Zhim] lying 2.[Prisedaniya] the 3.[Grudnye] matrices 4.[Zhim] by the feet 5.[Naklony] in the trainer
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]7[p] (29) 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27) 10[rKh]5[p]. 5[rKh]4[p]. 10[rkh]4[p]. Altogether: 56 lifts
1 day (evening) 1.[Prisedaniya] 2.[Zhim] lying
55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% 3[rKh]2[p].85% of 2[rkh]5[p] (25) 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]2[p], 90% of 1[rKh]3[p] (22)
the 3.[Grudnye] matrices 4.[Prisedaniya] (slowly)
10[rkh]5[p]. 50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]4[p]
189
5.[Press]
(17) 10[rKh]4[p]. Altogether: 64 lifts In all in the day: 120 lifts
2 day (morning) by 1.[Zhim] lying sr. by the gallant 2.[Tritsepsy] 3.[Tyaga] costing on the support the 4.[Shirochayshie] muscles 5.[Zhim] by the feet
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]5[p] (25) 10[rkh]5[p]. 50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]5[p] (19) 10[rkh]5[p]. 5[rkh]6[p]. Altogether: 44 lifts
3 day (morning) 1.[Zhim] lying 2.[Otzhimaniya] on the bars 3.[Tyaga] to the elbows 4.[Zhim] by the feet 5.[Naklony] sitting
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33) 5[rkh]5[p]. 55% of 3[rKh]1[p], 65% of 3[rKh]2[p], 75% of 3[rKh]6[p] (27) 5[rKh]6[p]. 5[rkh]5[p]. Altogether: 60 lifts
3 day (evening) 1.[Zhim] lying
the 2.[Grudnye] muscles 3.[Tyaga]
50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85% of 1[rKh]3[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p], 70% of 4[rKh]2[p], 60% of 5[rKh]1[p], 50% of 5[Kh]1[p] (59) 10[rkh]5[p]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rKh]4[p] (26)
4.[Prisedaniya] in the trainer
5[rkh]5[p]. Altogether: 85 lifts In all in the day: 145 lifts
5 day (morning) 1.[Prisedaniya] 2.[Zhim] lying 3.[Otzhimaniya] on the bars
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25) 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27) 6[rkh]5[p].
190
4.[Prisedaniya] 5.[Press]
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 2[rKh]5[p] (16) 10[rkh]4[p]. Altogether: 68 lifts
5 day (evening) 1.[Zhim] lying 2.[Prisedaniya] the 3.[Grudnye] matrices 4.[Zhim] by the feet 5.[Naklony] in the trainer
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]7[p] (36) 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]3[p], 85% of 2[rKh]3[p] (30) 10[rKh]5[p]. 4[rkh]6[p]. 10[rkh]4[p]. Altogether: 66 lifts In all in the day: 134 lifts
6 day (morning) 1.[Zhim] lying 2.[Tritsepsy] 3.[Tyaga] 4.[Zhim] by the feet 5.[Press]
55% of 5[rKh]1[p], 65% of 5[rKh]1[p], 75% of 4[rKh]5[p] (30) 10[rkh]5[p]. 50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 3[rkh]2[p], 80% of 3[rKh]6[p] (33) 6[rkh]6[p]. 10[rkh]3[p]. Altogether: 63 lifts In all in the week: 506 lifts
4 weeks with 24 on 30.01.2000 1 day (morning) 1.[Zhim] lying 2.[Prisedaniya] the 3.[Grudnye] matrices 4.[Zhim] by the feet 5.[Press]
50% of 5[rkh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25) 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27) 10[rKh]5[p]. 4[rkh]6[p]. 10[rKh]4[p]. Altogether: 52 lifts
1 day (evening) 1.[Prisedaniya] 2.[Zhim] lying
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]7[p] (29) 50% of 5[rkh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 2[rKh]3[p], 80% of 3[rKh]2[p] (33)
3.[Tritsepsy] 4.[Prisedaniya] in the trainer
10[rkh]5[p]. 5[rKh]6[p].
191
5.[Naklony] in the trainer
10[rKh]4[p]. Altogether: 62 lifts In all in the day: 114 lifts
2 day (morning) 1.[Tyaga] of [st].[na] [podst]. 2.[Zhim] sitting at angle \ 3.[Otzhimaniya] on the bars 4.[Zhim] by the feet 5.[Naklony] on the trainer
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 70% of 2[rKh]3[p], 75% of 1[rKh]3[p] (18) 3[rKh]6[p]. 6[rkh]5[p]. 5[rkh]6[p]. 10[rkh]4[p]. Altogether: 18 lifts
3 day (morning) 1.[Tyaga] to the elbows 2.[Zhim] lying the 3.[Grudnye] muscles 4.[Zhim] by the feet 5. Press
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22) 50% of 5[rkh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27) 10[rKh]5[p]. 4[rKh]6[p]. 10[rkh]3[p]. Altogether: 49 lifts
3 day (evening) 1.[Zhim] lying
the 2.[Grudnye] matrices 3.[Tyaga] 4.[Prisedaniya] in the trainer 5.[Naklony] sitting
50% of 5[rkh]1[p], 60% of 5[rKh]1[p], 70% of 4[rkh]2[p], 75% of 3[rKh]2[p], 80% of 2[rKh]2[p], 85% of 1[rKh]3[p], 80% of 2[rKh]2[p], 75% of 3[rKh]2[p], 70% of 4[rKh]1[p], 60% of 6[rkh]1[p], 50% of 8[rKh]1[p] (63) 10[rkh]5[p]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rkh]6[p] (30) 5[rkh]5[p]. 5[rkh]5[p]. Altogether: 93 lifts In all in the day: 142 lifts
5 day (morning) 1.[Prisedaniya] 2.[Zhim] lying the 3.[Grudnye] matrices 4.[Zhim] by the feet 5.[Press]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]5[p] (25) 50% of 5[rkh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (27) 10[rkh]5[p]. 4[rKh]5[p]. 10[rKh]3[p].
192
Altogether: 52 lifts
5 day (evening) 1.[Prisedaniya] 2.[Zhim] lying 3.[Otzhimaniya] on the bars 4.[Prisedaniya] 5.[Naklony] on the trainer
55% of 4[rKh]1[p], 65% of 3[rKh]2[p], 75% of 3[rKh]2[p], 85% of 2[rKh]4[p] (24) 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33) 5[rKh]5[p]. 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]1[p], 80% of 2[rKh]4[p] (17) 10[rkh]4[p]. Altogether: 74 lifts In all in the day: 126 lifts
6 day (morning) 1.[Tyaga] 2.[Zhim] lying 3.[Tyaga] from the skirtings 4.[Zhim] by the feet
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rKh]4[p] (20) 55% of 4[rKh]1[p], 65% of 3[rKh]2[p], 75% of 3[rKh]5[p] (25) 75% of 3[rKh]1[p], 85% of 3[rKh]1[p], 95% of 3[rKh]2[p], 105% of 2[rKh]3[p] (18) 5[rkh]6[p]. Altogether: 63 lifts In all in the week: 463 lifts
5 week with 31.01 on 06.02.2000 1 day (morning) 1.[Zhim] lying 2.[Prisedaniya] 3.[Otzhim] to [br]. 4.[Press]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25) 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25) 6[rkh]5[p]. 10[rKh]4[p]. Altogether: 50 lifts
1 day (evening) 1.[Prisedaniya] 2.[Zhim] lying the 3.[Grudnye] muscles 4.[Zhim] by the feet 5.[Naklony] in the trainer
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33) 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33) 10[rKh]5[p]. 4[rKh]6[p]. 8[rKh]4[p]. Altogether: 66 lifts In all in the day: 116 lifts
193
2 day (Tuesday) Leisure
3 day (morning) 1.[Zhim] lying the 2.[Grudnye] muscles 3.[Tyaga] to the elbows 4.[Zhim] by the feet 5.[Press]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% 3[rKh]2[p].80% of 2[rKh]5[p] (25) 10[rKh]5[p]. 55% of 3[rKh]1[p], 65% of 3[rKh]2[p], 75% of 2[rKh]5[p] (19) 4[rKh]6[p]. 10[rKh]4[p]. Altogether: 44 lifts
3 day (evening) 1.[Zhim] lying 2.[Tyaga] 3.[Zhim] lying 4.[Prisedaniya] in the trainer 5.[Naklony] in the trainer
55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]2[p], 85% of 2[rKh]4[p] (23) in the football shirt 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rkh]6[p] (30) 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]1[p], 80% of 2[rKh]5[p] (19) 5[rKh]5[p]. 10[rKh]4[p]. Altogether: 72 lifts In all in the day: 116 lifts
5 day (morning) 1.[Zhim] lying 2.[Prisedaniya] 3.[Zhim] lying 4.[Otzhimaniya] on the bars 5.[Naklony] costing
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25) 50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (25) 55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]5[p] (24) 5[rKh]5[p]. 5[rKh]5[p]. Altogether: 74 lifts
5 day (evening) 1.[Prisedaniya] 2.[Zhim] lying the 3.[Grudnye] matrices 4.[Prisedaniya] in the trainer 5.[Pres]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]6[p] (33) 50% 5[rKh]1[p].60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (30) 10[rKh]5[p]. 5[rKh]5[p]. 10[rKh]4[p]. Altogether: 63 lifts
194
In all in the day: 137 lifts
6 day (evening) 1.[Tyaga] 2.[Zhim] sitting at the angle 3.[Otzhimaniya] on the bars 4.[Zhim] by the feet 5.[Press]
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].80% of 2[rKh]6[p] (24) 3[rKh]5[p]. 5[rkh]5[p]. 5[rKh]6[p]. 10[rKh]4[p]. Altogether: 24 lifts In all in the week: 393 lifts
Plan for training of the champion of peace 1998 g. [Podtynnogo] M. in the competing period to the championship of Europe with 19.04 on 16.05.1999 years 1 week with 19 on 25.04.99 1 day (morning) 1.[Prisedaniya] 2.[Zhim] lying the 3.[Grudnye] matrices 4.[Prisedaniya] in the trainer 5.[Press]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]5[p] (22) 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22) 10[rkh]5[p]. 4[rkh]5[p]. 10[rKh]4[p]. Altogether: 44 lifts
1 day (evening) 1.[Zhim] lying 2.[Prisedaniya] 3.[Zhim] lying the 4.[Grudnye] muscles 5.[Prisedaniya] in the trainer
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (27) 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22) 55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]4[p] (18) 10[rKh]5[p]. 5[rkh]6[p]. Altogether: 67 lifts In all in the day: 111 lifts
3 day (morning) 1.[Tyaga] of [st].[na] to the support
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 65% of 2[rKh]4[p]
195
2.[Zhim] lying the 3.[Grudnye] muscles 4.[Zhim] by the feet 5.[Press]
(17) 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% 3[rKh]2[p].80% of 2[rKh]5[p] (22) 10[rKh]5[p]. 4[rKh]6[p]. 10[rKh]4[p]. Altogether: 39 lifts
3 day (evening) 1.[Zhim] lying 2.[Tyaga] 3.[Zhim] lying 4.[Prisedaniya] in the trainer 5.[Naklony] in the trainer
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]5[p] (27) 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rkh]5[p] (22) 55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 2[rKh]4[p] (14) 5[rKh]6[p]. 10[rKh]4[p]. Altogether: 63 lifts In all in the day: 102 lifts
5 day (morning) 1.[Prisedaniya] 2.[Zhim] lying the 3.[Grudnye] matrices 4.[Zhim] by the feet 5.[Naklony] costing
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 3[rKh]5[p] (27) 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22) 10[rKh]5[p]. 4[rKh]5[p]. 5[rKh]5[p]. Altogether: 49 lifts
5 day (evening) 1.[Zhim] lying 2.[Prisedaniya] 3.[Zhim] lying 4.[Press]
50% 3[rKh]1[p].60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 3[rKh]3[p], 85% of 2[rKh]3[p] (27) 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]3[p], 85% of 1[rKh]2[p] (20) 55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rkh]4[p] (18) 10[rKh]5[p]. Altogether: 65 lifts In all in the day: 114 lifts
6 day (evening) 1.[Tyaga] to the elbows
50% 3[rKh]1[p].60% 3[rKh]1[p].70% 3[rKh]2[p].75% of 2[rKh]4[p] (20)
196
2.[Zhim] sitting at angle \ 3.[Otzhimaniya] on the bars 4.[Zhim] by the feet 5.[Naklony] in the trainer
4[rKh]5[p]. 5[rkh]5[p]. 5[rKh]6[p]. 10[rKh]4[p]. Altogether: 20 lifts In all in the week: 347 lifts
2 weeks with 26.04 on 02.05.99 1 day (Monday) 1.[Zhim] lying the 2.[Grudnye] muscles 3.[Prisedaniya] 4.[Naklony] on the trainer
55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]5[p] (21) 10[rKh]5[p]. 50% 3[rkh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 75% of 2[rkh]4[p] (20) 10[rKh]4[p]. Altogether: 41 the lift
1 day (evening) 1.[Prisedaniya] 2.[Zhim] lying 3.[Prisedaniya] in the trainer 4.[Press]
50% 3[rkh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22) 50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (24) 5[rKh]5[p]. 10[rKh]4[p]. Altogether: 46 lifts In all in the day: 87 lifts
3 day (morning) 1.[Zhim] lying 2.[Tyaga] to the elbows the 3.[Grudnye] muscles
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 75% of 2[rkh]4[p] (20) 55% of 3[rKh]1[p], 65% of 3[rKh]2[p], 75% of 2[rKh]4[p] (17) 10[rKh]5[p]. Altogether: 37 lifts
3 day (evening) 1.[Zhim] lying 2.[Tyaga] 3.[Naklony] on the trainer 4.[Razgibanie] of the thigh
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rKh]2[p], 85% of 1[rKh]3[p] (21) 50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rkh]2[p], 85% of 1[rkh]3[p] (19) 10[rKh]3[p]. 8[rKh]4[p]. Altogether: 40 lifts
197
In all in the day: 77 lifts
5 day (morning) 1.[Zhim] lying the 2.[Grudnye] muscles 3.[Zhim] by the feet 4.[Naklony] costing
50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rkh]5[p] (22) 10[rKh]5[p]. 4[rKh]5[p]. 5[rKh]5[p]. Altogether: 22 lifts
5 day (evening) 1.[Prisedaniya] 2.[Zhim] lying 3.[Press]
50% 3[rkh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 2[rkh]5[p] (22) 50% 3[rKh]1[p].60% 3[rKh]1[p].70% of 3[rKh]2[p], 80% of 3[rkh]5[p] (27) 10[rKh]4[p]. Altogether: 49 lifts In all in the day: 71 the lift
6 day (evening) 1.[Tyaga] to the elbows 2.[Zhim] sitting at the angle 3.[Otzhimaniya] on the bars 4.[Naklony] in the trainer
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]4[p] (20) 3[rKh]5[p]. 4[rKh]4[p]. 10[rKh]4[p]. Altogether: 20 lifts In all in the week: 255 lifts
Plan for training of the champion of the peace of 1998[g]. [Podtynnogo] M. in the preparatory period to the championship of the peace of 1999 with 27.09 on 24.10.1999 years 1 week with 27.09 on 03.10.99 1 day (morning) 1.[Prisedaniya] 2.[Zhim] lying the 3.[Grudnye] matrices 4.[Razgibanie] of the thigh 5.[Press]
50% of 5[rkh]1[p], 60% of 4[rkh]2[p], 70% of 3[rkh]4[p] (25) 50% of 5[rkh]1[p], 60% of 4[rkh]2[p], 70% of 3[rkh]5[p] (28) 10[rkh]5[p]. 10[rKh]4[p]. 10[rkh]4[p].
198
Altogether: 53 lifts
1 day (evening) 1.[Zhim] lying 2.[Prisedaniya] 3.[Zhim] lying the 4.[Grudnye] matrices 5.[Naklony] on the trainer
50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]5[p] (25) 50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% 3[rkh]2[p].75% of 2[rkh]5[p] (25) 50% of 5[rKh]1[p], 60% of 5[rKh]1[p], 70% of 4[rKh]4[p] (26) 10[rkh]5[p]. 10[rkh]4[p]. Altogether: 76 lifts In all in the day: 119 lifts
2 day (Tuesday) 1.[Zhim] sitting at the angle 2.[Otzhimaniya] on the bars 3.[Tyaga] costing on the support 4.[Sgibanie] of the thigh
3[rKh]6[p]. 5[rKh]5[p]. 50% of 3[rKh]2[p], 60% of 2[rKh]4[p] (14) 10[rKh]5[p]. Altogether: 14 lifts
3 day (morning) 1.[Zhim] lying 2.[Tyaga] to the elbows 3.[Prisedaniya] in the trainer 4.[Naklony] sitting
50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]4[p] (23) 50% of 3[rkh]1[p], 60% of 3[rkh]2[p], 70% of 2[rkh]5[p] (19) 5[rkh]5[p]. 5[rkh]5[p]. Altogether: 42 lifts
3 day (evening) 1.[Zhim] lying
50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]2[p], 80% of 1[rkh]3[p], 75% of 2[rkh]2[p], 70% of 3[rkh]2[p], 60% of 4[rkh]1[p], 50% of 5[rkh]1[p] (41)
the 2.[Grudnye] muscles 3.[Tyaga] 4.[Razgibanie] of the thigh
10[rkh]5[p]. 50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]4[p] (20) 10[rkh]5[p]. Altogether: 61 the lift
199
In all in the day: 103 lifts
5 day (morning) 1.[Prisedaniya] 2.[Zhim] lying the 3.[Grudnye] matrices 4.[Sgibanie] of the thigh 5.[Press]
50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]5[p] (25) 50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]5[p] (25) 10[rkh]5[p]. 10[rkh]5[p]. 10[rkh]4[p]. Altogether: 50 lifts
5 day (evening) 1.[Zhim] lying 2.[Prisedaniya] 3.[Zhim] lying 4.[Prisedaniya] in the trainer 5.[Naklony] in the trainer
50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]5[p] (25) 50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 75% of 3[rkh]5[p] (30) 55% of 3[rkh]1[p], 65% of 3[rkh]1[p], 75% of 3[rkh]4[p] (18) 4[rkh]5[p]. 10[rkh]4[p]. Altogether: 73 lifts In all in the day: 123 lifts
6 day (morning) 1.[Zhim] lying 2.[Tyaga] 3.[Razgibanie] of the thigh 4.[Press]
50% of 5[rKh]1[p], 60% of 4[rKh]1[p], 70% of 3[rKh]2[p], 75% of 2[rKh]5[p] (25) 50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]5[p] (22) 10[rkh]5[p]. 10[rkh]3[p]. Altogether: 47 lifts In all in the week: 406 lifts
2 weeks with 04 on 10.10.99 1 day (morning) 1.[Zhim] lying 2.[Prisedaniya] 3.[Zhim] lying the 4.[Grudnye] matrices 5.[Press]
50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]5[p] (25) 50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 75% of 3[rkh]5[p] (30) 55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]4[p] (21) 10[rkh]4[p]. 10[rkh]4[p].
200
Altogether: 76 lifts
1 day (evening) 1.[Prisedaniya] 2.[Zhim] lying 3.[Tritsepsy] 4.[Prisedaniya] 5.[Naklony] in the trainer
50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 80% of 3[rkh]5[p] (30) 50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 80% of 3[rkh]5[p] (30) 10[rkh]5[p]. 50% of 5[rkh]1[p], 60% of 5[rkh]1[p], 70% of 4[rkh]4[p] (26) 10[rkh]5[p]. Altogether: 86 lifts In all in the day: 162 lifts
2 day (Tuesday) 1.[Tyaga] costing on the support 2.[Zhim] sitting at the angle 3.[Otzhimaniya] on the bars 4.[Sgibanie] of the thigh
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 65% of 2[rKh]4[p] (17) 3[rKh]6[p]. 6[rKh]6[p]. 10[rKh]5[p]. Altogether: 17 lifts
3 day (morning) 1.[Tyaga] to the elbows 2.[Zhim] lying the 3.[Grudnye] muscles 4.[Razgibanie] of the thigh 5.[Press]
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]5[p] (22) 50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]5[p] (25) 10[rkh]5[p]. 10[rKh]5[p]. 10[rkh]3[p]. Altogether: 47 lifts
3 day (evening) 1.[Tyaga] 2.[Zhim] lying
3.[Prisedaniya] in the trainer 4.[Naklony] in the trainer
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]5[p] (22) 50% of 5[rkh]1[p], 60% of 5[rkh]1[p], 70% of 4[rkh]1[p], 75% of 3[rkh]2[p], 80% of 2[rkh]2[p], 85% of 1[rkh]2[p], 80% of 2[rkh]2[p], 75% of 3[rkh]2[p]. 70% of 4[rkh]1[p], 60% of 5[rkh]1[p], 50% of 6[rkh]1[p] (51) 5[rkh]5[p]. 10[rkh]5[p].
201
Altogether: 73 lifts In all in the day: 120 lifts
5 day (morning) 1.[Zhim] lying the 2.[Grudnye] matrices 3.[Prisedaniya] 4.[Press]
50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]6[p] (27) 10[rkh]5[p]. 55% of 4[rkh]1[p], 65% of 3[rkh]2[p], 75% of 2[rkh]5[p] (20) 10[rKh]3[p]. Altogether: 47 lifts
5 day (evening) 1.[Prisedaniya]
2.[Zhim] lying 3.[Sgibanie] of the thigh 4.[Naklony] on the trainer
50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]2[p], 85% of 1[rkh]3[p], 80% of 2[rkh]2[p] (26) 50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 80% of 3[rkh]6[p] (33) 10[rkh]5[p]. 10[rkh]4[p]. Altogether: 59 lifts In all in the day: 106 lifts
6 day (morning) 1.[Tyaga] to the elbows 2.[Zhim] lying 3.[Tritsepsy] 4.[Tyaga] 5.[Razgibanie] of the thigh
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[kh]2[p], 75% of 2[rKh]4[p] (20) 55% of 4[rkh]1[p], 65% of 4[rkh]1[p], 75% of 4[rkh]4[p] (24) 10[rkh]5[p]. 50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]5[p] (22) 10[rkh]5[p]. Altogether: 66 lifts In all in the week: 471 the lift
3 weeks with 11 on 17.10.99 1 day (morning) 1.[Prisedaniya] 2.[Zhim] lying the 3.[Grudnye] matrices 4.[Sgibanie] of the thigh
50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]5[p] (25) 50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]5[p] (25) 10[rkh]5[p]. 10[rkh]4[p].
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5.[Press]
10[rkh]4[p]. Altogether: 50 lifts
1 day (evening) 1.[Zhim] lying 2.[Prisedaniya]
50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 80% of 3[rkh]7[p] (36) 50% of 5[rkh]1[p], 60% of 4[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]2[p], 85% of 1[rKh]2[p], 80% of 2[rKh]2[p] (25)
3.[Otzhimaniya] on the bars 4.[Razgibanie] of the thigh 5.[Naklony] in the trainer
5[rkh]5[p]. 10[rKh]5[p]. 10[rkh]4[p]. Altogether: 63 lifts In all in the day: 113 lifts
2 day (Tuesday) 1.[Tyaga] costing on the support 2.[Zhim] lying 3.[Press]
50% of 3[rKh]1[p], 60% of 3[rKh]2[p], 65% of 2[rKh]5[p] (19) 55% of 5[rKh]1[p], 65% of 4[rKh]1[p], 75% of 3[rKh]5[p] (24) 10[rKh]4[p]. Altogether: 19 [podmov]
3 day (morning) 1.[Tyaga] to the elbows 2.[Zhim] lying the 3.[Grudnye] muscles 4.[Sgibanie] of the thigh 5.[Press]
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]5[p] (22) 50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% 3[rkh]2[p].80% of 2[rkh]5[p] (22) 10[rkh]5[p]. 10[rkh]5[p]. 10[rkh]4[p]. Altogether: 44 lifts
3 day (evening) 1.[Zhim] lying
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 80% of 3[rkh]2[p], 85% of 2[rkh]3[p], 80% of 3[rkh]2[p] (30)
2.[Tyaga] the 3.[Grudnye] matrices 4.[Prisedaniya] in the trainer 5.[Naklony] in the trainer
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]6[p] (24) 10[rkh]5[p]. 5[rKh]6[p]. 10[rKh]4[p].
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Altogether: 54 lifts In all in the day: 98 lifts
5 day (morning) 1.[Prisedaniya] 2.[Zhim] lying the 3.[Grudnye] matrices 4.[Naklony] costing
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 75% of 3[rkh]5[p] (27) 50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]5[p] (22) 10[rkh]5[p]. 5[rkh]5[p]. Altogether: 49 lifts
5 day (evening) 1.[Zhim] lying 2.[Prisedaniya] the 3.[Grudnye] matrices 4.[Razgibanie] of the thigh 5.[Press]
50% 3[rkh]1[p].60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 80% of 3[rkh]6[p] (30) 55% of 3[rkh]1[p], 65% of 3[rkh]1[p], 75% of 3[rkh]2[p], 85% of 2[rkh]4[p] (20) 10[rkh]5[p]. 10[rkh]5[p]. 10[rkh]5[p]. Altogether: 50 lifts In all in the day: 99 lifts
6 day (evening) 1.[Tyaga] to the elbows 2.[Zhim] lying 3.[Otzhimaniya] on the bars 4.[Sgibanie] of the thigh 5.[Naklony] in the trainer
50% 3[rkh]1[p].60% 3[rkh]1[p].70% 3[rkh]2[p].75% of 2[rkh]5[p] (22) 55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 2[rKh]2[p], 85% of 1[rKh]4[p] (14) 5[rkh]5[p]. 10[rkh]5[p]. 10[rkh]4[p]. Altogether: 36 lifts In all in the week: 368 lifts
4 weeks with 18 on 24.10.99 1 day (morning) 1.[Zhim] lying the 2.[Grudnye] muscles 3.[Prisedaniya] 4.[Naklony] on the trainer
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 75% of 2[rkh]4[p] (20) 8[rkh]4[p]. 50% 3[rkh]1[p].60% 3[rkh]1[p].70% of 3[rKh]2[p], 75% of 2[rkh]4[p] (20) 10[rkh]4[p].
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Altogether: 40 lifts
1 day (evening) 1.[Prisedaniya]
50% 3[rkh]1[p].60% 3[rkh]1[p].70% of 3[rkh]2[p], 80% of 2[rkh]2[p], 90% of 1[rkh]2[p], 80% of 2[rkh]2[p] (22)
2.[Zhim] lying
50% of 3[rkh]1[p], 60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]2[p], 90% of 1[rkh]2[p], 100% of 1[rkh]2[p] (20)
3.[Sgibanie] of the thigh 4.[Press]
10[rkh]5[p]. 10[rkh]4[p]. Altogether: 42 lifts In all in the day: 82 lifts
2 day (Tuesday) Leisure Altogether:
3 day (morning) 1.[Zhim] lying 2.[Tyaga] to the elbows the 3.[Grudnye] muscles 4.[Sgibanie] of the thigh
50% 3[rkh]1[p].60% 3[rkh]1[p].70% of 3[rkh]2[p], 75% of 2[rkh]4[p] (20) 55% of 3[rkh]1[p], 65% of 3[rkh]2[p], 75% of 2[rkh]4[p] (17) 10[rkh]5[p]. 10[rKh]5[p]. Altogether: 37 lifts
3 day (evening) 1.[Zhim] lying 2.[Tyaga] the 3.[Grudnye] matrices 4.[Naklony] on the trainer 5.[Razgibanie] of the thigh
50% 3[rkh]1[p].60% 3[rkh]1[p].70% of 3[rkh]2[p], 80% of 3[rkh]6[p] (30) 50% 3[rkh]1[p].60% 3[rkh]1[p].70% of 3[rkh]2[p], 80% of 2[rkh]2[p], 90% of 1[rkh]3[p] (19) 10[rkh]5[p]. 10[rkh]3[p].
Altogether: 49 lifts In all in the day: 86 lifts
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5 day (morning) 1.[Zhim] lying the 2.[Grudnye] muscles 3.[Prisedaniya] 4.[Naklony] costing
50% 3[rkh]1[p].60% 3[rkh]1[p].70% of 3[rkh]2[p], 80% of 2[rkh]5[p] (22) 10[rkh]5[p]. 50% 3[rkh]1[p].60% of 3[rkh]1[p], 70% of 3[rkh]2[p], 80% of 2[rkh]5[p] (22) 5[rKh]5[p]. Altogether: 44 lifts
5 day (evening) 1.[Prisedaniya] 2.[Zhim] lying 3.[Press] 4.[Naklony] in the trainer
50% 3[rkh]1[p].60% 3[rkh]1[p].70% of 3[rkh]2[p], 80% of 3[rkh]6[p] (30) 50% 3[rkh]1[p].60% 3[rkh]1[p].70% of 3[rkh]2[p], 80% of 3[rkh]7[p] (33) 10[rkh]4[p]. 10[rkh]4[p]. Altogether: 63 lifts In all in the day: 107 lifts
6 day (evening) 1.[Tyaga] 2.[Zhim] lying 3.[Otzhimaniya] on the bars 4.[Sgibanie] of the thigh 5.[Press]
50% of 3[rKh]1[p], 60% of 3[rKh]1[p], 70% of 3[rKh]2[p], 80% of 2[rKh]6[p] (24) 55% of 3[rKh]1[p], 65% of 3[rKh]1[p], 75% of 3[rKh]5[p] (21) 4[rkh]4[p]. 10[rkh]4[p]. 10[rKh]4[p]. Altogether: 45 lifts In all in the week: 320 lifts
Neck Boris Ivanovich
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It was born on June 5, 1949 in Moscow. Finished the Kiev state institute of physical culture 1973 . From 1979 until 1997. it worked in the Karaganda school of the highest sport craftsmanship. From 1982 until 1986. the senior trainer of the [yuniorskoy] team command of Kazakhstan. From 1984 until 1986. it worked in the [yuniorskoy] team command of the USSR. Is in 1983 awarded title “Deserved trainer of Kazakh SSR on the heavy athletics". In 1990 it went to work as trainer on [pauerliftingu]. With 1991 until 1997 the chief trainer of republic Kazakhstan on [pauerliftingu].
It prepared within this period: Champions of Kazakhstan Conquerors of the goblets of the USSR Champions of Asia Prizewinners of the championships of Asia Champions of the peace Prizewinners of the championships of the peace Masters of the sport Masters of the sport of the international class
47 3 14 8 6 3 2 8
The title is in 1992 awarded Judge of the international 2 categories. The title is in 1995 awarded Judge of the international 1 category. Is in 1995 awarded title “Deserved trainer of republic Kazakhstan on [pauerliftingu]". Is in 1995 awarded title “Honorable citizen g. Temir Tau". In 1997 it crosses into the republic Of [bashkortostan]. Since 1997 the chief trainer of the republic Of [bashkortastan] on [pauerliftingu].
It prepared within this period: Champions of championships and goblets of Russia Prizewinners of Russia Champions of Europe Prizewinners of Europe Champions of the peace Prizewinners of the championships of the peace Masters of the sport Masters of the sport of the international class
15 9 4 7 5 5 2 7
Since 1999 the senior trainer men's team command of Russia on [pauerliftingu].
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In 1999 [prisvoenno] title “Deserved trainer of Russia on [pauerliftingu]". Deserved worker of the physical culture of the republic Of [bashkortostan] 2000.
Best achievements of the students of trainer neck Boris Ivanovich. Championships of peace. 1. [Sivokon] Aleksey 1991 67.5[kg]. 2 the place 2. [Sivokon] Aleksey 1993 67.5[kg]. 1 place 3. Peace is the hope of 1993 56.0[kg]. 3 the place 4. [Sivokon] Aleksey 1994 67.5[kg]. 1 place 5. Peace is the hope of 1994 52.0[kg]. 1 place 6. Peace is the hope of 1995 56.0[kg] 1 place 7. Moore Sergey 1997 82.5[kg]. 1 place 8. Moore Sergey 1998 82.5[kg]. 1 place 9. [Podtynnyy] Maxim 1998 125.0[kg]. 1 place 10. Abramov Irina 1999 60.0[kg]. 1 place 11. Moore Sergey 1999 82.5[kg]. 2 the place 12. [Podtynnyy] Maxim 1999 125.0[kg]. 1 place 13. Abramov Irina 2000 60.0[kg]. 1 place 14. Moore Sergey 2000 82.5[kg]. 1 place 15. Abramov Irina 2001 60.0[kg]. 1 place 16. [Furazhkin] Victor 2001 75.0[kg]. 1 place 17. Moore Sergey 2001 82.5[kg]. 1 place 18. [Fedorenko] Yuri 2001 100.0[kg]. 2 the place World games. 1. [Furazhkin] Victor 2001 75.0[kg]. 1 place 2. Abramov Irina 2001 60.0[kg]. 2 the place 3. Moore Sergey 2001 82.5[kg]. 3 the place Championships of peace among [yuniorov]. 1. [Sivokon] Aleksey 1993 67.5[kg]. 1 place 2. [Asabin] Nikolai 1999 56.0[kg]. 2 the place 3. [Asabin] Nikolai 2001 56.0[kg]. 2 the place 4. [Vostrikov] Ruslan 2001 75.0[kg]. 1 place The championships of peace on the press I lie. 1. [Sivokon] Aleksey 1994 67.5[kg]. 1 place 2. [Mukhamatyanov] Of [fanil] of 1997 56.0[kg]. 2 the place 3. [Mukhamatyanov] Of [fanil] of 1998 60.0[kg]. 2 the place 4. Moore Sergey 1998 82.5[kg]. 3 the place 5. [Mukhamatyanov] Of [fanil] of 1999 60.0[kg] 1 place Championships of Europe. 1. Abramov Irina 1998 60.0[kg]. 2 the place 2. Moore Sergey 1998 82.5[kg]. 3 the place 3. [Podtynnyy] Maxim 1999 125.0[kg]. 1 place 4. Abramov Irina 1999 60.0[kg]. 1 place 5. Moore Sergey 2000 82,5[kg]. 1 place 6. Abramov Irina 2000 60.0[kg]. 1 place 7. [Furazhkin] Victor 2001 75.0[kg]. 1 place 8. Moore Sergey 2001 82,5[kg]. 1 place Championships of Europe among [yuniorov]. 1. [Sivokon] Aleksey 1991 67.5[kg]. 3 the place 2. Abramov Irina 1997 56.0[kg]. 2 the place 3. [Asabin] Nikolai 1999 60.0[kg]. 3 the place 4. [Asabin] Nikolai 2000 60.0[kg]. 1 place 5. [Vostrikov] Ruslan 2000 75.0[kg]. 1 place
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6. [Asabin] Nikolai 2001 60.0[kg]. 1 place 7. [Vostrikov] Ruslan 2001 75.0[kg]. 1 place Championships of Europe on the press lying. 1. [Mukhamatyanov] Of [fanil] of 1997 60.0[kg]. 2 the place 2. [Mukhamatyanov] Of [fanil] of 1998 60.0[kg]. 1 place 3. [Mukhamatyanov] Of [fanil] of 2001 56.0[kg]. 1 place Championships of Asia. 1. [Sivokon] Aleksey 1992 67.5[kg]. 1 place 2. Zazakov Andrey 1992 75.0[kg]. 2 the place 3. Peace is the hope of 1994 52.0[kg]. 3 the place 4. [Kirsanova] Alina 1994 75.0[kg]. 2 the place 5. [Bukatka] Victor 1994 60.0[kg]. 1 place 6. [Kuzhakhmetov] Of [serik] of 1994 67.5[kg]. 1 place 7. [Sivokon] Aleksey 1994 75.0[kg]. 2 the place 8. Peace is the hope of 1995 52.0[kg]. 2 the place 9. [Kozyreva] Alina 1995 75.0[kg]. 3 the place 10. [Bukatka] Victor 1995 60.0[kg]. 1 place 11. [Kuzhakhmetov] Of [serik] of 1995 67.5[kg]. 1 place 12. Zazakov Andrey 1995 82.5[kg]. 3 the place 13. Peace is the hope of 1996 56.0[kg]. 1 place 14. [Kuzhakhmetov] Of [serik] of 1996 67.5[kg]. 1 place
To meet with Boris by Ivanovich, to assign to it your questions you can on the site www.irbisclub.ru
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