Post by carruthersjam on Aug 11, 2007 0:00:32 GMT -8
New In Strength Development
I. Dobrovolsky
Track and Field, 10:20-21, 1971
There is no longer any need to prove the great importance of strength
preparation for throwers without which the achievement of high results would
not have been possible. Now the attention of trainers and athletes is focused
on new, more effective ways of developing strength qualities without
increasing the already great volume of work with weights.
Our experiments were directed towards finding optimal combinations of various
routines of muscular work in one exercise by means of which it is possible to
successfully develop strength.
In two exploratory experiments we found one particular combination of mixed
exercises which better develops strength and speed-strength qualities than
the usual dynamic exercises.
In order to determine the effectiveness of static-dynamic exercises for the
development of strength capabilities in throwers we conducted a six month
experiment with first and second class shot putters. The study was conducted
during the preparatory period.
Two groups of eleven persons each were organized. Athletes of one group
trained only by means of static-dynamic exercises, those of the other group
(the control group) employed the method of maximum, repetitive and dynamic
efforts (V.M. Zatsiorsky, 1966) in the dynamic routine of muscle work.
Barbell squats, to the point where the shank and thigh form an 80 - 90 degs
angle can serve as an example of a static-dynamic exercise. The athlete holds
this position for 2-3 seconds and then, with a maximum effort, quickly drives
upwards. If the weight consists of 85 to 100% of his maximum, the number of
repetitions during the set should not exceed 2-4 times. Such an exercise well
develops absolute strength of the muscles.
For the development of speed-strength qualities we applied a weight equal to
60 to 80% of maximum, but along with this we utilized kinetic energy of the
rapidly lowered barbell from the initial position until a right angle in the
knee joint was assumed. The time of isometric loading was 1.5 - 2 seconds and
the number of repetitions in one set was four to six times.
In all, forty exercises were devised with the barbell, dumbbells,
amortizators, shot-put, and with a partner, which were carried out in a mixed
routine of work. The entire preparatory period was divided into four
macrocycles consisting of five weeks each. The weekly cycle consisted of
three training sessions for strength and one for the improvement of
technique. In every training session for strength we included four to five
exercises for different muscle groups (20 to 30 attempts in all).
The number of training periods, shot-put attempts and the mean training
weight of the various weights used were approximately equal in both groups
(Table 1). Total tonnage in exercises with weights was an exception. In the
static-dynamic group it was less by 98 tons. This is explained by fewer
repetitions in one set which brought about a sufficiently strong effect of
the mixed exercises on the neuromuscular system and the vegetative functions
of the body......
There were no substantial differences in the results of the shot-put and the
toss of the shot backward over the head (Table 2). This is adequately
explained by the fact that in the preparatory period few training periods are
allotted for mastering the technique of throwing ......
The standing broad jump index which is mainly the expression of speed, was
better in the first group (P < 0.01).
Pulling Index : Irel = Q/P
Strength Index: Istr = F1/F2
The dynamics of pulling index given in table 2 is based on the idea of S.
Levinstein (1961) who determined the level of speed-strength qualities of
pole vaulters during a quick pull on a hanging dynamometer. The relationship
between the result shown (Q) and the athlete's weight (P) is what determines
this index. In our experiments it was determined that an index of 1.10 - 1.30
applies to beginners, 1.55 - 1.65 to II class throwers and 1.85 - 2.00 to
Masters of Sport in throwing.
The initial index of the dynamics of the pull in static-dynamic and control
groups equalled 1.55 and 1.54 respectively, in January, 1.61 and 1.58, and in
March, 1971, 1.69 and 1.62. This means that explosive strength increased
gradually during the whole preparatory period (the weight of the sportsman
can be considered as constant), but the dynamics of increase is greater in
the first group than in the control group.
The strength index represents relative strength shown during the semi-jerk
(F1) ) relative to the standing pull strength (F2). That is, both the
semi-jerk and the pull are executed with a standing dynamometer when the
initial position resembles the lifting of a barbell to the chest (the legs
are bent, the back is straight, the chain is moderately tight, and the hands
are on the level of the knees). only in the first case is a quick jerk taken
and in the second, the usual pull without a jerk.
If the figure representing strength is higher than one, it means that this
particular sportsman's explosive strength dominates over slow strength and
visa versa. However, in our experiment the index of strength in the
static-dynamic group shows that explosive strength and slow strength was
approximately on the same level at the end of the preparatory period.
The strength index proves to be a very accurate criterion of the athlete's
strength. Thus, before the Ukrainian SSR championship in track and field
masters of Sport in hammer throwing V. Tretiak and V. Dmitrenko had the best
results, 64 and 68 meters respectively. The index of strength for V.
Tretiak was equal to 255 kg/245kg = 1.030 and for V. Dmitrenko 280 kg/245kg
= 1.142. Having never been a prize winner in such contests earlier,
Dmitrenko won in this championship meet with a throw of 68 meters.
Strength type control exercises (standing pull, standing strength, and the
bench press) prove the sufficient effectiveness of static-dynamic exercises
in developing strength capabilities of throwers. In barbell squats the
increase is also higher in the first group (19.5 kg against 10.2 kg in the
control group). The lack of statistical significance in this exercise is
explained by slightly unequal initial showings.
The following fact is of interest. Class I discus thrower D. during several
months of training was unable to better his results in the bench press. By
using static-dynamic type exercises for six weeks he bettered his achievement
from 125 to 135 kg........
Data on static endurance of the leg and arm muscles of sportsmen in the
static-dynamic group are substantially higher than those of sportsmen in the
control group. According to N. K. Vereschagin (1959) and others, static
endurance is the most accurate index of the training state.
The latent period of motor reaction in athletes of the first group
significantly exceeds that of the second group. At the present time the
latent period is connected with the strength of the excitatory process (V. A.
Lekakh, 1963) and with the activity of the nerve processes (E. P. Kokorina,
1964). Although the nature of the latent period of motor reactions is still
not completely determined, it does however depend on the level of
preparedness of a sportsman (I.B. Temkin, 1964).
The factors contributing to the development of strength and speed-strength
qualities of sportsmen are: a) the effect of fatigue in short isometric
exertions which stimulates additional employment of new neuromotor units; b)
the cumulative effect of static efforts when the exercises are accomplished
in series; and c) a better stimulating effect of isometric exertions on
adaptive shifts in the neuromuscular apparatus than during short-time dynamic
work.
As a result of the experiments conducted, a definite variant of mixed
exercises was found which differs substantially from dynamic and isometric
exercises. The static-dynamic effort method is principally a new and more
effective method of developing strength and speed-strength qualities.
I. Dobrovolsky
Track and Field, 10:20-21, 1971
There is no longer any need to prove the great importance of strength
preparation for throwers without which the achievement of high results would
not have been possible. Now the attention of trainers and athletes is focused
on new, more effective ways of developing strength qualities without
increasing the already great volume of work with weights.
Our experiments were directed towards finding optimal combinations of various
routines of muscular work in one exercise by means of which it is possible to
successfully develop strength.
In two exploratory experiments we found one particular combination of mixed
exercises which better develops strength and speed-strength qualities than
the usual dynamic exercises.
In order to determine the effectiveness of static-dynamic exercises for the
development of strength capabilities in throwers we conducted a six month
experiment with first and second class shot putters. The study was conducted
during the preparatory period.
Two groups of eleven persons each were organized. Athletes of one group
trained only by means of static-dynamic exercises, those of the other group
(the control group) employed the method of maximum, repetitive and dynamic
efforts (V.M. Zatsiorsky, 1966) in the dynamic routine of muscle work.
Barbell squats, to the point where the shank and thigh form an 80 - 90 degs
angle can serve as an example of a static-dynamic exercise. The athlete holds
this position for 2-3 seconds and then, with a maximum effort, quickly drives
upwards. If the weight consists of 85 to 100% of his maximum, the number of
repetitions during the set should not exceed 2-4 times. Such an exercise well
develops absolute strength of the muscles.
For the development of speed-strength qualities we applied a weight equal to
60 to 80% of maximum, but along with this we utilized kinetic energy of the
rapidly lowered barbell from the initial position until a right angle in the
knee joint was assumed. The time of isometric loading was 1.5 - 2 seconds and
the number of repetitions in one set was four to six times.
In all, forty exercises were devised with the barbell, dumbbells,
amortizators, shot-put, and with a partner, which were carried out in a mixed
routine of work. The entire preparatory period was divided into four
macrocycles consisting of five weeks each. The weekly cycle consisted of
three training sessions for strength and one for the improvement of
technique. In every training session for strength we included four to five
exercises for different muscle groups (20 to 30 attempts in all).
The number of training periods, shot-put attempts and the mean training
weight of the various weights used were approximately equal in both groups
(Table 1). Total tonnage in exercises with weights was an exception. In the
static-dynamic group it was less by 98 tons. This is explained by fewer
repetitions in one set which brought about a sufficiently strong effect of
the mixed exercises on the neuromuscular system and the vegetative functions
of the body......
There were no substantial differences in the results of the shot-put and the
toss of the shot backward over the head (Table 2). This is adequately
explained by the fact that in the preparatory period few training periods are
allotted for mastering the technique of throwing ......
The standing broad jump index which is mainly the expression of speed, was
better in the first group (P < 0.01).
Pulling Index : Irel = Q/P
Strength Index: Istr = F1/F2
The dynamics of pulling index given in table 2 is based on the idea of S.
Levinstein (1961) who determined the level of speed-strength qualities of
pole vaulters during a quick pull on a hanging dynamometer. The relationship
between the result shown (Q) and the athlete's weight (P) is what determines
this index. In our experiments it was determined that an index of 1.10 - 1.30
applies to beginners, 1.55 - 1.65 to II class throwers and 1.85 - 2.00 to
Masters of Sport in throwing.
The initial index of the dynamics of the pull in static-dynamic and control
groups equalled 1.55 and 1.54 respectively, in January, 1.61 and 1.58, and in
March, 1971, 1.69 and 1.62. This means that explosive strength increased
gradually during the whole preparatory period (the weight of the sportsman
can be considered as constant), but the dynamics of increase is greater in
the first group than in the control group.
The strength index represents relative strength shown during the semi-jerk
(F1) ) relative to the standing pull strength (F2). That is, both the
semi-jerk and the pull are executed with a standing dynamometer when the
initial position resembles the lifting of a barbell to the chest (the legs
are bent, the back is straight, the chain is moderately tight, and the hands
are on the level of the knees). only in the first case is a quick jerk taken
and in the second, the usual pull without a jerk.
If the figure representing strength is higher than one, it means that this
particular sportsman's explosive strength dominates over slow strength and
visa versa. However, in our experiment the index of strength in the
static-dynamic group shows that explosive strength and slow strength was
approximately on the same level at the end of the preparatory period.
The strength index proves to be a very accurate criterion of the athlete's
strength. Thus, before the Ukrainian SSR championship in track and field
masters of Sport in hammer throwing V. Tretiak and V. Dmitrenko had the best
results, 64 and 68 meters respectively. The index of strength for V.
Tretiak was equal to 255 kg/245kg = 1.030 and for V. Dmitrenko 280 kg/245kg
= 1.142. Having never been a prize winner in such contests earlier,
Dmitrenko won in this championship meet with a throw of 68 meters.
Strength type control exercises (standing pull, standing strength, and the
bench press) prove the sufficient effectiveness of static-dynamic exercises
in developing strength capabilities of throwers. In barbell squats the
increase is also higher in the first group (19.5 kg against 10.2 kg in the
control group). The lack of statistical significance in this exercise is
explained by slightly unequal initial showings.
The following fact is of interest. Class I discus thrower D. during several
months of training was unable to better his results in the bench press. By
using static-dynamic type exercises for six weeks he bettered his achievement
from 125 to 135 kg........
Data on static endurance of the leg and arm muscles of sportsmen in the
static-dynamic group are substantially higher than those of sportsmen in the
control group. According to N. K. Vereschagin (1959) and others, static
endurance is the most accurate index of the training state.
The latent period of motor reaction in athletes of the first group
significantly exceeds that of the second group. At the present time the
latent period is connected with the strength of the excitatory process (V. A.
Lekakh, 1963) and with the activity of the nerve processes (E. P. Kokorina,
1964). Although the nature of the latent period of motor reactions is still
not completely determined, it does however depend on the level of
preparedness of a sportsman (I.B. Temkin, 1964).
The factors contributing to the development of strength and speed-strength
qualities of sportsmen are: a) the effect of fatigue in short isometric
exertions which stimulates additional employment of new neuromotor units; b)
the cumulative effect of static efforts when the exercises are accomplished
in series; and c) a better stimulating effect of isometric exertions on
adaptive shifts in the neuromuscular apparatus than during short-time dynamic
work.
As a result of the experiments conducted, a definite variant of mixed
exercises was found which differs substantially from dynamic and isometric
exercises. The static-dynamic effort method is principally a new and more
effective method of developing strength and speed-strength qualities.
