Most sports performed on the ground [all team sports, track, martial arts, etc. Therefore squats, leg curls, and toe raises are very popular with most sports. Although many coaches do use squats and leg curls, toe raises aren't utilized as much as the other two exercises. Somehow they miss the fact that ankles play a very important role in any type of sprinting, quick changes of direction, and any agility actions.
In many cases, the gastrocnemius and soleus are stronger than the quadriceps! This is why improvements in quickness and agility will come faster after these two muscles get stronger. TB : Yes, this is equally true with regard to abdominal muscles.
Abdominal curls with all variations and rotations are very necessary for all sports. A strong back is also crucial in many sports. Therefore, back extensions should be considered. As for the arms and shoulders, there are more sports-specific variations than for the lower body. Look at the technical moves to figure out the prime movers in that sport. In sports training, it's more important to think about training movements and not muscles since exercises that mimic a technical move are better for targeting the prime movers.
I also believe that training has to be simplified. Especially nowadays, when there are so many gimmicks being introduced on the market and some individuals come up with all kinds of "novelties"! If you were to listen to each individual promoting a novelty [i. Remember that high levels of specific adaptation results in athletic improvements! T : What are some of the techniques you've used to blast through training plateaus?
TB : An athlete doesn't reach a plateau very quickly. It takes time - several years of training at a high level - before something like that can even be considered.
In my career of many years I've rarely seen athletes reaching a plateau in strength training. This situation is mostly discussed in bodybuilding and at times in football. Nevertheless, let's try to discuss some possibilities for breaking through training plateaus. Here are five:.
T : So training and performance plateaus are often the coach's fault? TB : Often a plateau is reached because of a coach's ignorance. Poor selection of training methods and their logical sequence also contribute. Similarly, the lack of patience in applying the right method at the right time also contributes to a psychological plateau, meaning that the coach thinks "I have used everything I know!
Don't rush to throw everything you know at your athlete! Organize a longer-term sequence of training methods.
Plan everything you do well. Be more methodical in what you use in training. Allow the necessary time for the athlete to grow, to get ready for the next method, load increment, or alternation of types of strength. Remember that you can help a great deal, but you may also do quite a bit of damage. The coach has to wisely use maximum stimulation, high recruitment of fast-twitch muscles, and alternate with power training, where the firing rate of the same muscles are trained.
T : What about altering tempo? For example, taking more time in the concentric and eccentric ranges? TB : Altering tempo is mostly a bodybuilding concept, though some people promote it as a sort of strength-training novelty, good for everything and everybody. The scope of altering the tempo of a lift is to create the highest tension in a muscle for the longest period of time, using both concentric and eccentric contraction.
Here's the main difference between bodybuilding and strength training for sports. For bodybuilding, the scope of increased tension is designed to induce hypertrophy.
Therefore, a major reason we use heavy loads in training athletes in different sports is to stimulate the recruitment of fast-twitch muscle fibers, and as a result, to use them during the performance of athletic action.
The more fast twitch muscle fibers are used during the performance of a technical skill, the higher the application of force and the benefit for an increased performance. The use of eccentric contraction in strength training for sports isn't as popular as concentric contraction. However, in some sports like throwing events in track and field and linebackers in football, it's used both to increase maximum strength and hypertrophy. T : What role does nutrition play in recovery and do you provide nutrition and supplementation advice for athletes?
TB : The efficiency of an athlete's performance depends on his or her quality of training and nutrition. The energy used by the body strictly depends on the nutrition, diet, and training supplements one uses. But nutrition has to also be periodized according to the periodization of strength and endurance training. One can't just talk about nutrition in disregard of training. For instance, diet has to be different for an individual working to improve hypertrophy, doing maximum speed training, or working on long-distance aerobic endurance.
All these examples refer to completely different types of training which require a very specific type of nutrition. Unfortunately, most nutritionists haven't grasped this very important concept yet. They've never heard about periodization of training and the specific needs of nutrition as per a training program planned for given days.
They're still talking about nutrition in general. Two years ago, I specified such a concept to a small group of nutritionists. Most of them wanted more information about it. I suggested they look into my book, Periodization: Theory and Methodology of Training, where integrated periodization is discussed. T : Fair enough. I've read that in Bulgaria, Olympic athletes train five times a day, seven times a week and that Russian powerlifters bench press up to 21 times a week.
What do you think of this training frequency and would these types of programs be beneficial to a natural trainer? TB : I just wish that people wouldn't compare apples to oranges.
In order to discuss this we have to better qualify what Bulgarians and Russian Olympic weightlifters were doing in the time of the communist system. Yes, the Bulgarian Olympic lifters were training from AM to or PM, 45 minutes on and 30 minutes off, except for the lunch break of some two hours.
The Russians weren't powerlifters. They were Olympic lifters and what they were doing is something they've adapted to progressively over several years. Most of these athletes had a background of eight to ten years before they were doing that kind of training. Also, remember that their training regimen was done in national training camps, where training, sleeping, and food ingestion were the only things they were doing.
In addition, they weren't working on anything else, just lifting the bloody barbells! I'm not as impressed - exaggerations and myths aside - as many seem to be, simply because I have a similar background, where my athletes were training two to four times per day with a total of five to eight hours of training! Now let's examine what pro-athletes are doing in the US. Is anybody suggesting that these athletes have to bench press 21 times per week?
Team sports, however, aren't the best examples regarding training. Many amateur athletes train much more than pro-players. Also, the quality of coaching in many team sports, especially with regard to strength and conditioning, is quite pathetic. Similarly, some of the professional coaches - in fact, the majority - have a very poor understanding of training theory. What do I think about the programs you mentioned? Who cares? Would I like to duplicate in this continent what my athletes have done in training camps in Romania?
Not at all! Different societies, different times and mentality! Yet several of the athletes trained or consulted by myself in this continent have won against the East Europeans several times with just half of the amount of training time! The ready-made programs provided for 32 sports eliminate the guesswork and establish a clear path to achieving the best results.
The book contains detailed plans for training the body's energy and neuromuscular systems: aerobic training for stamina, anaerobic training for power and speed and resistance training for strength. Presents the training timetable used by Olympic gold medalists and champions in all types of sports. This book presents the author's scientifically based principles and how to apply them to optimally train athletes' energy systems for their sports and for their roles in those sports.
Chapter 1. The Foundation of Training; Chapter 2. Principles of Training; Chapter 3. Preparation for Training; Chapter 4. Variables of Training; Chapter 5. Rest and Recovery; Chapter 6. The Training Session Plan; Chapter 7. The Micro-Cycle Plan; Chapter 8. Peaking for Competitions. Relaterte produkter. Carlo was a pupil of Tudor Bompa and is considered one of the foremost experts on strength training. He has coached athletes who have won 17 medals at national championships in track and field, swimming, Brazilian jiu-jitsu, and powerlifting.
His athletes have won two international golds in track and field and three silvers and one bronze in track and field and Brazilian jiu-jitsu; they also have set five national records in powerlifting.
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