Print

Please login or register.
1 Hour 1 Day 1 Week 1 Month Forever
Login with username, password and session length

[admin]

The theory of training periodization in arm wrestling

The main principles of training are the same in all kinds of sports. The fundamental idea - the periodization of training. It is known that if you train with the same physical exercise and the same volume, the body quickly adapts and stops responding to the physical exercise in growth. Therefore, sports scientists put into practice the principle of training periodization in the 30-s of the last century. Initially athlete’s performance on the most important events was planned, and on this basis in a reverse order his training plan was composed starting with small volumes and intensity. Gradually these both parameters increased, allowing to “lead” the athlete to the competition in the "peak" form. After passing the "peak" point some "rollback" of parameters was made and the cycle begun again.

Despite theoretical consistency of the given methodology, experience has shown that, firstly, sooner or later the body gets used to it and stops to progress and secondly, almost all sports require a comprehensive display of strength and speed - absolute power, "explosive" power, fast power, speed, reaction, endurance, etc. If you try to solve all these problems simultaneously within a single cycle, you will not receive good results.

In arm wrestling there are several strategic priorities: the powerful "explosive" start, allowing to achieve crucial benefit in the first seconds of the fight, outstanding endurance at working angles allowing to successfully impose to the opponent a protracted fight. I’m more closer to the first option, and we will consider bloc training system on its basis.

Block training system.

So, our goal is the peak of the "explosive" power approximately after 6 months. We divide this period into 3 blocks lasting for two months each.

Block One: reinforcing ligaments.
Strong ligamentous apparatus is the foundation for the arm wrestling. And we are going to pay our attention to it at the first stage. As you know, the ligaments are reinforced by isometric exercises. Accordingly, the first two months we concentrate only on "isometry" - for all exercises and in all angles.

This should be provided with 90% load from the maximum and above. Time of LOAD holding - 10-12 SECONDS AT THE BEGINNING OF THE BLOCK AND 6 SECONDS AT THE END OF THE SECOND MONTH.

Weight gradually increases. Sparrings at the table, mostly static – pointed to hold the opponent at different angles. Volume of load is small, trainings in " isometry " should not be long - 30-50 minutes. Here the main thing is not to forget to warm up thoroughly.

Block two: absolute power.
Absolute strength is being trained in the second stage. Our ligaments are like steel cables, they are ready for serious loads and will not be a limiting factor. The next two months we will have a dynamic load with a small amplitude. Again, we must push for maximum at each exercise. We start the stage with 80% from the maximum with 8-10 repetitions and by the end of two months move to 95% with 3-5 repetitions. Sparrings are powerful, dynamic, but without the start. Volume of load is considerably higher than in the first block.

Block three: "explosive" power.
So we came to the final stage – the training of the "explosive" power. At the beginning of the third block we already have the outstanding power and "iron" ligaments. Now we do all the exercises at the command «Ready, Go», trying to overcome the resistance by an explosive force. Operating weight - 70-80% of a single maximum, but no more. You should progress in speed, but not in weight. All the exercises are as close to the competitive regime as possible, i.e., the work is done mainly at the table with the blocks and sparring partner. The final phase of the last stage should be a successful appearance at the competition.

Variants.
This cycle may have few variants. Let us suppose that our ligaments are ok and there is a large margin of durability. And we will take large amount of muscles as the "foundation". As you known, the power of the muscles depends on their diameter. In this case the trainings at the first stage will be based on the principles of bodybuilding - the "mass". And in the second stage we will have greater potential for strength development.

Diet.
As we know a large part of success in sports depends on how we eat and what supplements do we use. Since at different stages we have different goals, the support of the body from the outside will be different. At the stage of ligaments training you just need to take medications that contain glucosamine and chondroitin, as well as hydrolyzate of collagen. At the stage of "explosive" power creatine and gainers will be a good support, which you can easily buy in our store. When training “start” energy drinks (guarana, caffeine) and creatine will help.

Summary.
This article did not touch the principles of citation of loads within each stage: the frequency of load, volume and frequency of trainings.

This Should not be difficult For an experienced ATHLETE. Moreover, this system is suitable for high-level athletes - FROM THE master OF SPORT AND ABOVE, i.e., for those Athletes who have already developed their potential in a simple "linear" Trainings and have mastered excellent fight technique. YES, do not forget that this article does not touch the topic of STEROID SUPPORT of the ARMwRESTLER.

In any case, the system of training described by me is not intended to be as the only one. There are other efficient systems. But this one seemed to me the most promising and effective.

Dear user of our site, if you enjoyed this article, please click on "+1", this plyus is very important for us and for the development of our forum. Thank you very much for visiting our Web site, with respect, website administrator