Loughborough_2011_small.pdf

SIMPLIFYING THESOVIETS SOVIETTRAININGPRINCIPLESANDTRAININGMETHODS INTHEHAMMERTHROW

G.MARTINBINGISSER

» Introduc=on

» Introduc=on

INTRODUCTION Whatisthesovietsecret?

Thereisnosecret.Soviettraininghasbee Thereisnosecret.SoviettraininghasbeenwriJenaboutexten nwriJenaboutextensively. sively. Yetpeoplecon=nuetoignoreitfora Yetpeoplecon=nuetoignoreitforavarietyofreaso varietyofreasons: ns: •

Itcan’tbethatsimple.

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Itmusthavebeenthesteroids.

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Resistancetochange. 

INTRODUCTION SowhatledtotheSovietsuccess? …commonsense.

Whatdodistancerunnersneedtodotorunfaster?Run! Whatdothrowersneedtodotothrowfurther?Throw!

INTRODUCTION SowhatledtotheSovietsuccess? …commonsense.

Focustrainingonwhatwillhelpyouthrowfar.

Throwingfargreaterballspeed. Therefore,foreverythingyouneedtodo,ask“whatwillhelptheballgo faster?”

INTRODUCTION FivePrinciplesofSovietTraining •

Scienceisyourfriend àDeterminewhatiswhatworksandwhatdoesn’t

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Focusontechnique àDeveloptechniquetoacceleratetheball

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Chooseexerciseswisely àDevelopthebodytoacceleratetheball

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PayaJen=ontoindividuality àTailortheprogramtotheindividual

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Understandtheroleofchangeandregularity àPeriodiza=on

1 st PRINCIPLE

» Scienceisyour friend

SCIENCE •

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Everytrainingplanneedsatheore=calfounda=on.

Experienceandthetrialanderrormethodbothplayarole,butscience cannarrowdowntheop=onsinplanningatrainingsessionandsetthe propergoalsfortechnique.Youcannotignorethescien=ficprinciplesof biomechanics,physics,biology,etc.

Sciencerequiresdata.Recordtrainingresultstoacquireyourowndata.

2 nd PRINCIPLE

» Focusontechnique

TECHNIQUE Don’tgetsowrappedupintrainingmethodsthatyouforgetwhatisthe mostimportant:technique.

ManypeopleforgetthattheSovietsnotonlytraineddifferently,theyhad beJertechnique.Techniquenowoenworsethanitwas30yearsago; SedykhandLitvinovremainmodelsfortechnique.

3 rd PRINCIPLE

» ChooseExercises wisely

LIMITEDTIMEANDENERGY Timeandenergyarefiniteresources.Athletescannotdoeverything. Thereforeyoumustpriori=zechoosethebestexercisestoworkwith.

Thisislikeaninvestment:youmustchoosetheexercisesthathavethe highestreturnoninvestment.

PRIORITIES Whatarethemostimportantelementsoftrainingforthrowers?

Strength? Power? Throwing? Technique?Drills? Sprin=ng?umping?Plyometrics? SpecificDevelopmentExercises(SpecialStrength)? OtherExercises?

PRIORITIES Typicalpriori=esForAmericanhammerthrowers:

Other "Special"Strength Sprintsandumps TechniqueandDrills "General"Strength

PRIORITIES Soviettrainingfocusesontheexercisesthathavethehighest correla=ontocompe==onresultsinthehammer.

Becauseoflimited=me,theychoosethemosteffec=veexercises: throwingtakesthemajorityof=meandgeneralstrengthplaysa smallerrole.

PRIORITIES Typicaltrainingpriori=esinSoviet-styletrainingplan:

"General"strength "Special"Strength TechniqueandThrows

EXERCISECLASSIFICATION •

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GeneralPreparatoryExercises(GPE/Base)-Themovementdoes notresemblethehammereithermechanically(inwholeorinpart) orphysiologically.Theseexercisesdevelopgeneralphysicalquali=es andcoordina=on. SpecificPreparatoryExercises(SPE/GeneralStrength)-LikeGPE, theseexercisesdonotresemblethehammer.However,similar musclegroupstakepartintheirperformance. SpecificDevelopmentExercises(SDE/SpecialStrength):These resemblethehammerinpart.Thesamemusclegroupsortheir significantpartsareused,andsimilarbodysystemsareac=vated. CompeveExercise(CE)

GEANDSPEEXERCISES

GEANDSPEEXERCISES

GEANDSPEEXERCISES Pointstoremember: •

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GEandSPEexercisescanproducequickresultsforbeginners,but thisisnotthecasewitheliteathletes. Overthelong-term,lowerintensi=escanleadtobeJerresults whilealsoallowingathletestosavemoreenergyfortechnicalwork andotherexercises. ResultsinGEandSPEplayalargerroleinthewomen’shammer throw,buts=llremainlessimportantthanSDEandCEexercises.

SDEANDCEEXERCISES

SDEANDCEEXERCISES

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SDEANDCEEXERCISES Useyourimagina=on.Therearemanyop=onstodevelopspecialstrength.

SDEANDCEEXERCISES PointstoRemember: •

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Unlikegeneralstrength,specialstrengthkeepsahigh correla=ontoresultsatalllevels. Throwingisnotjustanexerciseoftechnique;italsodevelops specialstrength. ItisbeJertotraintechniqueandstrengthtogether. Theelitethrowermustbe“strong”,butthetermstronghas severalmeanings.Focusongengstrongintheright movements.

4 th PRINCIPLE

» PayaJen=onto individuality

INDIVIDUALITY •

Whatworksforoneathletemaynotworkforanotherathlete.This relatesbothtothelevelofthetrainingsession(e.g.choiceof exercises)andperiodiza=onmodel. •

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Examples:Someathleteshavenaturalstrengthandneedto developthatarealess;athletes’bodiestotrainingdifferently; womenaredifferentthanmen;somepeoplehaveabeJer feelingfordifferentweighthammers;etc.)

Coachesmustobserve,record,andlearnfromtheathlete.Youcan usethesestrengths,weaknesses,andpeculiari=estodevelopthe besttrainingprogram. Fittheprogramtotheathlete,nottheathletetotheprogram.

5 th PRINCIPLE

» Changeand regularity

CHANGE •

Thebodyhateschange;itwantshomeostasis.Withmosttradi=onal trainingmethods,anathletewillreachaplateauin4to6years becausethereisnotenoughchangeintraining. •

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Example:manytopAmericanshotpuJersreach22mquickly, butthenplateauatayoungage.

Adapta=onisthethebasisofprogress.Itisnottheenemy.

Whenanathletereachesapeak,youneedtochangetheexercises foradapta=ontocon=nue.

REGULARITY •

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Ingeneral,youneed=metoadapt.Ifexercisesarechangedtofast, thebodydoesnothaveenough=metoadapt.

Findingthebalancebetweenchangeandregularityisimportantfor agoodtrainingplan.Thisrequiresknowledgeofthebody’sreac=on totraining.

» Review

REVIEW FivePrinciplesofSovietTraining •

Scienceisyourfriend

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Focusontechnique

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Chooseexerciseswisely

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PayaJen=ontoindividuality

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Understandtheroleofchangeandregularity