Verkhoshansky Forum Answers

SPORT STRENGTH TRAINING METHODOLOGY©

VERKHOSHANSKY FORUM

A COMPENDIUM OF PROF. VERKHOSHANSKY’S ANSWERS WITH A PREFACE ON THE RELATED TOPICS

This book has been editorially elaborated on the basis of the answers of Prof. Yuri Verkhoshansky posted in the Forum of his website. The preface has been taken from the book “Special Strength Training: Manual for Coaches” which is due to be published in 2011.

Verkhoshansky Forum A compendium of Prof. Verkhoshansky’s answers with a preface on the related topics Copyright © 2011, Verkhoshansky.com

Edited by Daniel Raimondi and Natalia Verkhoshansky Drawing on the cover of Giulia Marino Published in electronic format by Verkhoshansky.com All rights reserved. No part of this book may be reproduced except for strictly individual purposes and may not be used in any form for commercial purposes or reposting without written permission of the author. Enquiries should be addressed to the following e-mail address: [email protected]

ACKNOWLEDGMENT

Thanks and acknowledgment

I wish to thank Daniel Raimondi for his precious work of collecting the text of my father’s answers. He not only had the patience in correcting and adapting the answers to an acceptable English, but he also categorized the topics, showing his devotion to my father’s work. A thank to Nate Davis for helping me in reviewing the Preface, his suggestions have been very important. A special thank to Yosef Johnson the promoter of this editorial idea. Natalia Verkhoshansky

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During the late 1950's Yuri Verkoshansky was an unknown young coach and great admirer of Vladimir Dyachkov. Dr. Dyachkov authored the first scientifically based training principles for the jumping events. In addition, he is also credited as the first to use weight training exercises in the preparation of high jumpers1. Dyachkov did not regularly publish his Figure 1 - Photo on the left, the young high training methods after he began his tenure as jumper V. Djachkov. Photo on the right, Djachthe Soviet national coach. In fact, the use of kov with his most prolifically decorated athlete, the special strength training in speed- high jumper Valery Brumel. Brumel won the silstrength sports events were highlighted for ver medal in the 1960 Olympic Games and the gold medal at the Olympic Games of 1964. Bruthe first time in 1961 by Verkoshansky. In mel broke the world record six times, raising the that year he published the unexpected results record from 2.23m (7'4”) to 2.28m (7'6”). of the new training concept he had discovered accidentally, in the paper “The barbell in the training of track and field jumpers”2. At the end of the 1950s, Yuri Verkhoshansky was training a small group of Track & Field jumpers made up of students from the Aeronautical Engineering Institute. At that time, the institute did not have an indoor athletic facility for training during the harsh winters. Verkhoshansky was relegated to training his pupils in the cramped space under the Institutes’s staircase and in its meager corridors. By doing this, the training would not be interrupted by the weather conditions. It was here that the accidental discovery of an old barbell led to Verkhoshansky's first use of exercises with weights. “Because of the lack of space, the athletes were divided into two groups. While one group did barbell exercises, the other did jumping exercises in the corridor. The most frequently used jumping exercise 1

Vladimir M. Dyachkov (1904–1981, Doctor Habilititatus was an athlete, coach and scientist. In the 1930s, he won the Soviet high jump and pole vault championships a total of 11 times. He later served as the Soviet national team head coach for the Olympic Games in 1960, 1964 and 1968. Dyachkov also was the personal coach to Olympic high jump champions, Valeriy Brumel and Robert Shavlakadze. He also served as the coach for Olympic medallists Taisia Chenchik and Antonina Okorokova in addition to European champion Valentin Gavrilov. 2 Y. Verkhoshansky, “The barbell in the training of track &field jumpers” in Track&Field Review, n.6, 1961

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consisted of trying to touch the ceiling with a vertical jump, executed after a short run-up and a double leg take-off. Soon it was noticed that, by using this exercise, the athletes – who at first were only able to brush against the ceiling with their fingertips – began touching the ceiling with the palm of their hand. We were euphoric as if we were gold fossickers who had struck it lucky. We began ‘elaborating’ this new knowledge with great enthusiasm, trying to improve the methodological use of barbell exercises. Improvement in this Figure 2 - Y.Verkhoshansky with his work was given a great stimulus by V. Djachkov’s ad- high jumpers Gerard Sorokin and Arvice”3. cadiy Slobodskoy. At the beginning, the athletes carried out only traditional weightlifting exercises. As the training progressed, more specific exercises were developed. These exercises were based on Verkoshansky's analysis of the biomechanics of Track & Field's jumping events. Verkhoshansky was conducting research during this time on the biodynamic structure of the triple jump technique. He discovered that the pressure during the last contact phase reached upwards of 300kg. This discovery led him to start the search for an exercise that reproduced the same conditions. He began his inquest by having the athletes perform half squats instead of full squats because the abbreviated range of movement allowed for an increase in the barbell weight. Unfortunately, this exercise immediately caused lower back pain in his lanky jumpers. His second attempt had the athletes perform a variation of the leg press. This exercise had the barbell placed on the feet and pressed vertically while two assistants prevented the barbell from falling. The athletes found they were unable to maintain control of the heavy barbell, and the exercise was deemed to dangerous to continue. Verkhoshansky returned to reflect on the incredible strength effort of the triple jump and how he could replicate it in training. He contemplated that it would be possible to obtain such a strength effort by using the kinetic energy of the falling human body. To find a practical way to actualize this, he took his idea to the modest space available to him at the institute. It was in this setting that the most revolutionary training exercise of the 20th century was created, the depth jump. Sometime later, this new discovery was adapted further to use falling weight's kinetic energy to increase the strength effort in upper body explosive movements. Verkhoshansky named his discovery the “The Shock Method.” Fred Wilt4 would later coin the more 3

Excerpt taken from the paper ‘The barbell in the training of track & field jumpers’. Fred Wilt (1920–1994) was a distance runner in the U.S. Wilt was a member of the 1948 and 1952 Olympic teams, and famous for his legendary indoor mile encounters at that time with Wisconsin's Don Gehrmann. After retiring from the FBI, Wilt coached the women's running teams at Purdue University. He edited the publication Track Technique and advised various athletes. His star pupil was 1964 Olympian Buddy Edelen, who held the world marathon

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cosmopolitan term “plyometrics” now used in the West. During the 1960's Wilt was a friend and colleague with whom Verkhoshansky often corresponded. Though now seen as groundbreaking, in 1961 the paper ‘The barbell in the training of Track & Field jumpers’ was sceptically received by coaches. At the time, barbell exercises had never been used before in the training of track and field athletes. Training with weights had always been associated with increasing muscle mass and were thought to have a negative influence on speed. The thinking of the time was that ‘a runner must have the muscles of a deer, not a buffalo’. Notwithstanding such scepticism, some coaches were curious enough to attempt replicating what Verkhoshansky had described in his paper. They found that it was possible to obtain ‘the muscles of a deer’ by correctly practicing the barbell exercises. In addition, the exercises improved not only the length and height of the jumps, but also the running speed.

Figure 3 - Fred Wilt (1920–1994) the famous distance runner and author of many publications.

After the publication of Verkhoshansky's paper in 1961, barbell exercises became an essential part of the physical preparation of Track & Field jumpers and sprinters. Coaches became so accustomed to weight exercises that the depth jump was regarded as child’s play. It wouldn't be till the 1970's that the exercise came to be considered the most powerful training means for improving explosive strength. Soviet javelin thrower Jānis Lūsis5, used the depth jump during his preparation for the 1972 Olympics in Munich. Lūsis was determined to reclaim gold after winning it at the 1968 games with an Olympic record of 90.10m. Lūsis obtained a tremendous increase in explosive strength from his training. The increase was so great that the javelin technique he used in competition became inadequate to his new level of physical preparedness. He did not have enough time to adjust his technique before the Olympics, and consequently claimed only silver in Munich. His perform- Jānis Lūsis, Latvian athlete who won ance though was nothing short of spectacular. The competition was the three Olympic medclosest javelin in history, with Lūsis losing by only 2cm. Lūsis had als: bronze in 1964, throws of 88.88m, 89.54m, and 90.46m. These throws marked 3 of the 4 gold in 1968 and longest throws of his Olympic career. In addition, his 90.46 surpassed the silver in 1972.

record of 2:14:28. In the 1960s and 1970s, Fred Wilt became a famous writer and advocate of running. His book, “How They Train”, was a long-time best seller. His most popular book "Run, Run, Run…" is an incredible collection of articles on science, history and methods of running, reflecting his passion and desire to bring real knowledge to people. 5 Jānis Lūsis is a Latvian (and Soviet) athlete who competed in javelin throw in four Summer Olympics for the USSR team, winning bronze in 1964 Olympics, gold in 1968 Olympics and silver in 1972 Olympics.

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Olympic record, bested only by the winning throw of his competitor. 1962 marked the year that Djachkov finally published a paper in which he presented his “conjugated method” of using barbell exercises in training. Djachkov's training program consisted of using weight exercises in order to improve the technical skill of high jumpers. He used exercises with weights to increase the force efforts in the accentuated phases of the specific movements. Verkhoshansky sought to explore Djachkov’s idea thoroughly and formulated the criteria for selecting these weight exercises. In 1963, Verkhoshansky published the ‘Principle of the dynamic correspondence between weight exercises and the biodynamic structure of the competition exercise’. It is important to note that Verkhoshansky's and Djachkov's application of their principles were different with regard to their implementation. Though both respected colleagues, Djachkhov and Verkhoshansky had different approaches with regard to the application of the means in which their training was prescribed. They conducted their training in different environments altogether. This was due to their different positions in the coach’s hierarchy, Djachkhov was head coach of Soviet national team, and Verkhoshansky was only the coach of a Moscow student’s team. This hierarchical difference meant that Djachkhov could have at his disposal the resources to conduct his training sessions throughout the year. Verkhoshansky on the other hand, had limited resources and he did not have access to an indoor facility in the winter time. Djachkhov had the opportunity to train his athletes on an indoor high jump surface all year. This allowed them to perform specialized exercises that focused on improving the motor structure of high jumping. Therefore, weight exercises were used as a part of the athlete's technical preparation. In direct contrast, during the winter months Verkhoshansky had to spend entire training sessions concentrating only on weight training. The Verkhoshansky's method of using barbell and jumping exercises in the same training session was more suitable to the goals of specific physical preparation: the prescribed training was directed towards increasing the ability of the athlete to produce a maximal strength effort in minimal time. Besides Verkoshansky observed that the cumulative training effects of the barbell and jump exercises could be obtained when they are used in both the same training session, and the subsequent training sessions. Verkoshansky also noted that the cumulative training effects of these exercises, did not represent the sum of their training effect because the effects of previous training means change the training flow of subsequent means. The influence of subsequent means depend on their temporal sequences, and rest periods between them. Finally, he ascertained that the training influence of every training exercise decreases in the future training sessions if it is used over a long period of time. These observations were the starting point of the Verkhoshansky's principle “Integration of Training Means into a System”. This principle stated that to assure an increase in a parameter of an athlete’s physical preparedness, the cumulative effect of exercises with different training emphasis must be applied in harmony with specific exercises that adhere to the principle of dy-

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namic correspondence. In addition, they must be correctly selected, integrated into a training plan, and used in one set sequence. Research on the application of this principle led to the development of the new SST Methodology. This is based on three new concepts: Conjugate-sequence system, Long-lasting Delayed training effect, and Block Training System. Before the discussion of how these concepts were developed, it is necessary to look at how the professional career of Yuri Verkoshansky evolved. In the 1960, twelve of his athletes, students at the Moscow Institutes of Aeronautic Engineering, obtained the title “Master of Sport”. According to the traditions of the Soviet track and field federation, their coach had to be appointed "Honoured Coach of Russia". For such a young coach, this acknowledgement was considered “incredible”. The coaches responsible for granting this commission considered Verkhoshansky's success a chance occurrence. On their recommendation, the nomination was withdrawn. They said of Verkhoshansky, “Let him work a bit more”. Verkhoshansky then took the opportunity to become the head coach of the Moscow United Team in the sprinting and jumping events. In 1964, Verkhoshansky's athlete Boris Zubov, a student at Moscow University, became both the European and Soviet record holder in the sprint events. As was the case with Verkoshansky's earlier success, he again was to be nominated for the title of “Honoured Coach of Russia". But, similar to his earlier circumstances, the nomination was again withdrawn. The official reason for the withdrawal was “because of missing documents”. Unintentionally this decision became the best course of action for the development of sports science. Verkhoshansky decided that after again being unfairly denied his accreditation, he would discontinue his coaching career and concentrate his work on scientific research. His short but exemplary coaching career became of great benefit to his scientific carrier as much of his research was stimulated by his previous empirical findings. The first of his scientific achievements was the discovery of the Conjugate-Sequence System. The starting point of this concept was the powerful training effect of the Depth Jump. Verkhoshansky observed the effects of this training when his jumpers used it for the first time. After months of the usual heavy work with a barbell, they perceived this new exercise as joke. They enjoyed the ease of the exercise so much that they carried out a great number of Depth Jumps. The following day, none of the athletes came to practice. Their legs were incapable of executing any kind of exercise. Verkhoshansky would later surmise that Depth Jumps must be carried out with minimal quantity. In addition, they should be included only at the end of the winter strength stage or following the conclusion of the entire preparation period.

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At the end of 1960s, his research was directed at studying the Shock Method and its implementation in the training system of speed-strength sport events. The results from these studies demonstrated that only four sets of ten depth jump repetitions were required to increase explosive strength when compared to a higher number of traditional bounds and jumps. In the article “Depth jumps: are they useful?” (1967), he wrote: “…The quantity of depth jumps to use in a single training session is related to the level of the athlete’s preparedness. The high level athletes may use these jumps two times a week but not more than 40 jumps. The low level athletes must use not more then 20-30 depth jumps only once a week in two series: first series includes 10 jumps from the height of 0.75 m; second series – 10 jumps from the height of 1.1 m. The athletes, who want to increase the training effect by increasing the height of depth jump can be compared to those zealots who follow the principle: instead to take 15 drops of medicine two times per day, it’s better to drink the whole bottle immediately..”. What was overlooked by the researchers was that the powerful training effect of the Shock Method is expressed well when depth jumps are used after a predetermined period of traditional jump training: “Depth jump is very powerful training exercise. For this reason, it must be gradually introduced in the training process. The best training exercises for the preliminary preparation are: multiple standing jumps and Kettlebell squat jumps… The young sportsmen shouldn’t use depth jumps at all. Multiple jumps and bounds are more useful for them…” . This led to the idea that every training mean (a training exercise executed according a given method) has a specific training potential. Each training mean can increase a definite parameter of the athlete’s motor function until that function reaches a certain level. During the systematic use of training means the related motor function increases. However, the training potential of the training means used decreases. Therefore a logical application of training means is necessary. It is more suitable to use the training means with lower potential first, followed sequentially by those having a high training potential. This finding led to the Conjugate-Sequence system. This system consecutively adds training means into the training process. These means will have the same training direction, but with a different training potential. They are then added to the training plan in a definite sequence in relation to the gradual increase of their training potential. Years later, Verkhoshansky deduced that different training means could be also concentrated in different training stages of the preparatory period. By the end of 1970s, the standard of sports achievements had increased to such a degree that sports results accessible to only a few phenomenally talented athletes between the 1930s and 1950s were now merely the basic requirements of the average athlete. To further increase the sports results of the new generation of elite athletes, it was necessary therefore, to find more efficacious training methods compared to those methods used in the past. This brought the first suspicions that, in order to achieve the above mentioned goals, the rules of the traditional Soviet sports training methodology, based on the analysis of the athletes training in the 1950s and 60s, was no longer valid; it needed to be revised.

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The first of these suspicions regarded one fundamental truth that had never been queried before: “to compete better, you must train more”. In the 1970s, when the training load volume of elite athletes had been increased to extremes, sports scientists began to search for new ways of achieving improved sports results. Research took two main directions; one group of scientists started to research the non-traditional methods of artificially improving athletes’ specific work capacity; this facilitated the possibility of increasing the training load volume. Unfortunately, these studies opened the door to the destructive deadlock of doping into modern sport. However, there was also a positive consequence: scientists began to study the physiological factors that determine an increase in sports results over all sports disciplines; increasingly, the sports training process began to be seen from a physiological standpoint, ‘from within’. Another group of scientists started to search for ways of optimising the training process; of finding out how sports results could be improved without increasing the volume of training loads. A methodological approach based on maximizing specifications and individualising an athlete’s preparation was proposed; for elite athletes, who already possessed a high standard of preparedness, it was necessary to elaborate specific sets of parameters for each sports discipline. These parameters would represent the determining factors specific to the improvement of sports results. It was necessary to select the training means that influenced each of these factors and find optimal forms of training loads and temporal organization (scheduling). In the 1970's, Verkhoshansky was appointed the head of the research laboratory for optimizing the training of elite athletes at the Central State Institute of Physical Culture and Sport. It was during this time that he started to search for new, more powerful methods that would be able to assure an increase in performance of high level athletes. The initial research dedicated to this project showed that the high total volume of training loads couldn’t assure the adequate increase in sport results; most notably because the athletes used the complex-parallel form of temporal organization of training loads of different emphasis. The high total volume of the loads, having complex composition, can’t assure the high intensity of training stimuli, because it causes an average reaction within the organism, in which the training effect of one means can negatively affect the training effect of another. The innovative idea of Verkhoshansky consisted of their selective “concentration”, directing primarily towards only one training objective. This could create a “persistent/focused” training stimulus, able to influence the most important factor of increasing the sport performance. One observation of his preceding coaching experience stuck with him. Though the harsh winter weather of Moscow eventually subsides into spring, the training conditions for the track and field athlete continue to be difficult. Each spring the Soviet athletes would move their training camp to Batumi (Georgia) to train in the warm air that moves westerly from the Black Sea. Here the preparation for the summer competition stage would begin. When Verkhoshansky and his athletes went in Batumi after the first winter dedicated to weight training, his Georgian colleagues remarked, “Yury, what happened with your athletes? They have differ-

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ent legs compared to the past years!”. His athletes obtained an unexpectedly high level of specific performance during the spring which followed the winter phase. Indecently, the winter phase was wholly dedicated to strength training. After a long Russian winter spent enjoying quality time on a Figure 4 - Batumi, Georga, spring of 1951. The group of daily basis with their “new iron jumpers with their coach Yury Verkhoshansky (on the left). friend”, the athletes wanted Verkhoshansky with his favourite pupil, Arcadiy Slonothing more to do with the bodskoy. barbell. They were indeed happy to finally begin their jumping and running training. Their training started with the execution of a variety of jumping exercises and bounds. They then gradually moved on to more specific exercises and technical event work. The conglomeration of training, and it's systematic implementation was “concentrated” or localised in different training stages, or blocks. These blocks were organized in sequence based on when the implementation of the barbell exercises, jump training and technical work was executed. Following this spring preparation, his athletes started to achieve incredible performances. Nearly a decade later, Verkhoshansky sought to organize an experiment where the same “concentrated load” phase training was replicated. In order to approve this idea in an experiment, a group of high level T&F jumpers began to use a training program which included only barbell exercises, finalized towards an increase in maximal strength: the barbell exercises, which were, usually, uniformly distributed over time, was concentrated in the limited training stage. A primary reason for this was that he had in his laboratory new equipment which would allow him to measure the dynamics of strength parameters: the Universal Dynamometric Stand. The research began with the athletes carrying out the block of barbell exercises as Verkhoshansky's athletes had ten years prior. Unexpectedly the UDS test showed a decrease in strength parameters. According to the current methodologi- Figure 5 - Official picture of TASS for the 1980 Moscow Olympic Games. cal beliefs, these results indicated that the program Y.Verkhoshansky, chief of the Scientific was not effective. This methodology was based on Laboratory of Training Programming and the Periodization concept of L. Matveev, which Physiology of Sport Work Capacity.

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postulated that a correctly organized training process assures a constant increase in an athlete’s physical preparedness. Verkhoshansky found himself at a crossroads. Either cancel the experiment, or continue it in spite of the test results. For a while he didn’t take any action. His hope was that he could discover something wrong with the test procedure. As is the case with most circumstances, fate finds a way to intervene. One of Verkhoshansky's test subjects informed him that she had become pregnant and would have to drop out of the experiment and stop training. Verkhoshansky complied with her request, but asked that she continue to be evaluated for the time being. Remarkably, after her respite from training her strength parameters showed an unexpected increase. “It is impossible!” exclaimed Verkhoshansky. Hoping to rule out the anomaly of pregnancy, he decided to complete the experiment and evaluate the other participants along the same parameters as the young woman. These results brought about the same exclamation, “It is impossible!”. What he observed was the first instance of the classic “Supercompensation” curve illustrated by a final performance increase of 30%. He immediately organized new experiments to confirm these exceptional results. Further experimentation and subsequent results lead to the discovery of the longterm delayed training effect (LDTE). The concentrated strength loads caused temporary deficits in the maximal and explosive strength parameters; after concluding the stage of their use, the strength parameters, in the beginning, returned to their initial level and, subsequently, reached an exceedingly high level, which was never achieved by the athletes in his precedent experience. Furthermore, the total volume of barbell Figure 6 - Basic scheme of the long term delayed exercises, carried out by each of athlete, effect of the concentrated strength loads. during the concentrated loads stage, was less than the their total volume, carried out in the whole preparatory period of the previous yearly cycle, in which all these loads were uniformly distributed over time and used together with other training means. The series of the subsequent experiments have shown the following: - Formation of the LDTE has two phases. In the first phase (t1), during the using the concentrated strength loads (A), the athlete’s level of maximal and explosive strength are falling, in the second, subsequent, phase (t2) – it is increasing. The lower the strength parameters fall (within an optimal range) during the first phase, the higher they subsequently rise with the LDTE phase (Graph f1 and f2). - An excessive volume of the concentrated strength loads (A) results in a significant drop in the athlete’s state and, as a rule, a disruption of adaptation (Graph f3).

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The duration of LTDE is determined by the volume and by the length of the concentrated strength loading (stage A). In general, the phase of LDTE realization (t2) is equivalent to the duration of the precedent phase (t1). The optimum duration of the concentration stage of strength loads (the block A), that assures the fullest use of the adaptive potential of the athlete’s organism and the greatest increase of strength parameters in the subsequent period, ranges from 6-12 weeks. - During the phase of loading (A) and decreasing strength parameters ( t1), the athletes has a difficulty to execute the competition exercise with the correct technique and with the high level of power output. - The low volume of speed-strength exercises, carried out by gradually increasing their intensity, creates a favourable condition to the realization of the LDTE in the subsequent period (B). The last two observations showed, that, in order to realize the LLTE, reaching the highest improvement of speed-strength sport performance, the stage of concentrated strength loads should be followed, subsequently, by the stage of concentrated explosive strength loads and the stage of the training work aimed to improve the technique of executing the competition exercise at the highest level of power output. …At the end of 1980’s, after many years of research, Verkhoshansky presented the results of his experiments for the first time in the West at the International Sports Science Seminar. When he presented the slide that illustrated the Supercompensation curve of these experiments, well know German physiologist Alois Mader echoed a familiar refrain, “It’s impossible!”. Verkhoshansky's response conveyed his own initial reaction “Colleague, your words are exactly the same which I pronounced when I looked on these curves for the first time”. Subsequent studies of the practical application of LDTE led to the creation of an innovative yearly cycle for which to model speed-strength sport disciplines. In the 1980s, this training model came to be called the ‘Block Training System’. It was successful and soon became the dominant model used in training elite Soviet athletes. Although they were praised as innovative, the aforementioned discoveries were specific only to the speed-strength sports. The endurance disciplines relegated the use of resistance exercises exclusively to the athlete's general physical preparation. Furthermore, the use of barbell exercises as a means of special physical preparation was dismissed as ineffective. It would take advanced physiological research data to break these convictions. In the 1970s many research experiments deduced that physiological parameters from laboratory tests characterize the athletes’ physical fitness level more precisely than endurance parameters estimated through motor tests. At the time the maximum oxygen consumption (VO2 max) was considered to be the most important indicator of endurance motor ability. Therefore, all research utilized the Vo2 increase index as the most effective parameter of evaluation of endurance

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training. It would be a decade until physiological research data showed that the the capacity to consume a larger quantity of oxygen was less important than the capacity of the muscles to use oxygen more effectively during prolonged physical exercise. This concept came to be known as Local Muscular Endurance (LME). LME is dependent on the physiological characteristics of the muscle fibers. The specific composition of the fibers involved in the work, the oxidative capacity, and the contractile ability of the fibers contribute to LME. Verkhoshansky’s research showed that LME could in fact be influenced by the use of resistance exercises. He advocated that it would be most effective if carried out at appropriate intervals and combined with prolonged aerobic exercise. Logic then led to the conclusion that the Block Training System could also be applied effectively to endurance sports6. The “construction” of this Block Training System model has more complicated particularities, in comparison to the BTS model for speed-strength sport disciplines. However, the basic element, in both this models, is the LDTS of concentrated strength loads, used at the beginning of the preparation period. The basic idea of BTS consists of the creation of the conditions, which facilitate the consecutive increases in the functional level of the organism’s physiological systems, “responsible” for increasing the athlete’s specific work capacity (increase in motor potential), and subsequently, to improve the bidirectional links between these systems and the motor control system (improvement of the athlete’s capacity to realize his motor potential in the competition exercise). Increasing the functional level of physiological systems, in every sport discipline, regards those systems, which assure the performance of the competition exercise with higher power output: in speed-strength sports – it mostly regards the neuromuscular system, in endurance, combat sports and sport games – it regards also the energy supply and cardio-vascular systems. However, the functional power of all these systems can be expressed by the same executive organ – skeletal muscles. Therefore, increasing the functional level of the neuro-muscular system is a fundamental ba- Figure 7 - Moscow, end of 70’. Y.Verkhoshansky with Igor Ter- Ovanesis for increasing the power produced by muscle sian, head coach of Soviet Track & Field contractions in the specific working regime, typi- National Team (jumping events) and Vacal of a given sports discipline. In other words, for lerij Podluznij (8.18m long jump bronze medalist, Moscow Olympic Games, 1980) improving the athlete‘s “specific work capacity”. 6 For the first time the Block Training System for endurance sports was described in the articles of Y.Verkhoshansky, published in the journal “Nauchno-sportivny vestnik” (“Messenger of Sport Science)” in 1984 (n.3), 1985 (n.1), 1986 (n.4) and later, a German version in “Ein neues Trainingssystem fur zyklische Sportarten. Ein neuer Weg der Gestaltung und Programmierung des Trainingprozesses”, Philippka-Verlag, 1990.

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Figure 8 - Moscow, 1989. National Institute of Physical Culture and Sports Sciences; the first sports medicine course in the former Soviet Union through the USSR Sports Committee and the American Institute of Certified Educational Planners - AICEP. On the left - Prof.Y. Verkhoshansky explains the Block Training System. On the right; after his lecture with Dr James Stoxen DC (left) and Dr Steven Press DC PhD (right).

Improving the athlete’s capacity to realize the motor potential in the motor structure of the competition exercise regards setting up bidirectional links between the physiological mechanisms, which assure mobilization of the motor potential to work in a specific regime and the CNS and neuro-muscular mechanisms, which assure the motor control function. This basic idea is applied with the following training strategy. In block A, the concentrated strength loads ensure the powerful impact on the neuro-muscular system that leads to a temporal decrease in the functional power of this system and, as consequence, decreases the athlete’s specific work ability. During the subsequent block B, the long-lasting delayed training effect of concentrated strength loads leads to the progressive increase in the athlete’s work ability. To fortify this increase and to direct the delayed morphological-functional transformations toward the needed way, the training exercises in the specific regime are used; by gradually increasing their intensity (the level of power output). In block C, to acclimate the athlete to making complete use of his progressively growing specific work ability in the motor structure of the competition exercise, the technique work is carried out: the execution of the entire competition exercise and its elements at the level of maximal power output. This work is aimed to adjust the biodynamic structure of the competition exercise: to put it in accordance with the increased motor potential of the athlete. The Block Training System is intended only for high level athletes. Consider the following two points: 1. The concentration of training loads is the last way to increase the training potential of training loads, which is useful only for those athletes who have already exhausted all other possibilities to obtain an increase in their physical fitness level.

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2. The concentration of training loads could lead to such alterations of fitness parameters, which create the difficulties to adjust the biodynamic structure of the competition exercise in the subsequent training period. Only high-level athletes, who possess a high level of technical mastery, could tolerate such alteration. The second point also indicates the difficulties in applying the BTS in those sport disciplines, in which the competition exercise has a very complicated motor structure and requires high precision of movement. The Block Training System can be applied only as a specific training model for the given sports discipline. Consider the following three points: 1. The power output of the competition exercise is assured by the involvement of different structural elements of the physiological systems of the human body, integrated into the particular specific functional structure. The final aim of the BTS is the enforcement of this entire structure through the use of concentrated training loads, which acts on each of these elements in a determined sequence. In different sports disciplines, the structural elements of these physiological systems may not be the same. Their difference determines not only differences between the training means used in each block, but also the general composition of the Block Training System models. 2. The process of the organism’s morpho-functional specialization is characterized not only by multilateralism (involvement of different structural elements of the physiological systems of the body), but also by heterochronism (different adaptive inertia of these systems). For this reason, 9 Rome, 2000s. the loads, which stimulate each component of the Figure Y,Verkhoshansky with Oreste Perri, specific functional structure, must be conjugated Italian National Canoeing Team in a determined sequence; the length of their accoach. tion will not be the same. 3. The length of the entire BTS program is determined by the length of the preparation period; this will vary according to the competition calendars used in different sports disciplines. Professor Yuri Verkhoshansky was one of the greatest experts in the theory of sports training. For many years he was the head of the commission that led the Institutes of Physical Education and Sport scientific research for all the USSR countries as well. These institutes elaborated the training systems for the high-level

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Figure 10 - Y. Verkhoshansly with Gianpiero Ventroni, at that time physical preparation coach of the Italian soccer team “Juventus F.C.”.

  

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athletes and allowed others to benefit from his research and findings. He assisted, together with his collaborators, the preparation of Soviet national sports teams for the Olympic Games and other international competitions. Since 1995, Professor Verkhoshansky’s focus has been as a scientific Figure 11 - Rome 2008-2009. On the left consultant for the National Olympic Y,Verkhoshansky with Nils Holmdahl, Sweden Committee of Italy. For this and more, he National Volley Ball Team coach. On the right – was formally acknowledged for his contri- with Mark Bennet Welsh National Rugby National bution to the development of Italian Sport. fitness coach. On 23 June, 2010 Yuri Verkhoshansky died in Rome, Italy at the age of 82 after a lifetime of dedication to improving Olympic sports training. For the most part of his professional life Y.Verkhoshansky worked, not with athletes, but with their coaches. He did not teach them how to train their athletes; he worked with them, so that coaches and their athletes were able to find solutions together. The main part of his training methods and programs were elaborated in collaboration with these coaches and proved by their athletes. To find ways of successfully putting them into practice, it is necessary to try and fully understand not only how these programs have been compiled, but also, why they guarantee better results with respect to other programs. Their successful interpretation through your own coaching and training experience depends on highlighting two points: the essence of these programs which cannot be changed and the variable details which may be adapted to your particular sporting discipline. Natalia Verkhoshansky

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INDEX

TABLE OF CONTENTS

1

PREFACE ...................................................................................................................I

2

INTRODUCTION......................................................................................................... 1

3

SHOCK METHOD ...................................................................................................... 1

4

BLOCK TRAINING SYSTEM ..................................................................................... 21

5

JUMP TRAINING ...................................................................................................... 61

6

SPORT SPECIFIC QUESTIONS ................................................................................... 74 COMBAT SPORT ...........................................................................................................................74 SAILING .......................................................................................................................................76 MUAY THAI .................................................................................................................................76 AMERICAN FOOTBALL .................................................................................................................77 SWIMMING ...................................................................................................................................80 GYMNASTICS ...............................................................................................................................81 BOBSLED .....................................................................................................................................82 WEIGHTLIFTING (OLYMPIC AND POWER).....................................................................................86 WRESTLING .................................................................................................................................92 BOXING........................................................................................................................................93

7

SPECIAL STRENGTH TRAINING ............................................................................... 95

8

TERMINOLOGY REFERENCE.................................................................................. 105

9

TRACK AND FIELD................................................................................................ 109

10 PERIODIZATION AND GENERAL PRINCIPLES OF TRAINING .................................... 127 11 RECOVERY AND RESTORATION ............................................................................ 140

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This project was born out of a desire to better understand the research of the late Yuri Verkhoshansky. Presented herein is a compilation of questions and answers from his forum; in editing these questions and answers to correct for syntax and grammar, I did my best to maintain the integrity and voice of Dr. Verkhoshanky. While this book does not constitute a complete examination of his material and research, I believe it stands as a resource for those wishing to further clarify any issues or questions they may have had in regards to Russian sport training methodology. Thank you to those who believed this was a valuable project, especially Natalia Verkhoshanksy. Without her and the work of her father, none of this would be possible. Daniel Raimondi

“Give a man a fish and feed him for a day; teach him to fish and feed him for a lifetime”. This is always my driving idea when I write books. I am afraid that many people wish for the easy way instead of fighting with their mind and the environment. Yuri Verkhoshansky

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I TOPIC Q: As an athlete that needs to develop explosive speed-strength in both the lower and upper body, I was wondering how your Shock Method should be applied to my sport - Olympic Judo. You clearly show how to develop speed-strength for the lower body (legs) in your article, "Supermethods of SSP for High Class Athletes". From this I can extrapolate some upper body exercises.For Example: Tonic - Bench Press, Development - clap push-ups. Tonic - Overhead Press, Development - medicine ball upward throws. (Following your recommended reps/sets and rest numbers.) My question to you is can I perform more than one "block" of the shock method per workout? For example, can I perform legs (tonic & development) and arms (tonic & development) in one workout, or is it better to split them into two sessions? If it is better to split them into two sessions, can these be performed on the same day with at least four hours between each? If I understand correctly you advise not to exceed 2 days per week of the shock method - if I need to train upper and lower bodies separately does that mean only one of each per week? A: First of all, I should advise that you chose a very powerful method. For this reason it should be used for the training of high level athletes with a very high level of physical preparedness; otherwise it could be dangerous for their integrity. Your application of this Supermethod seems to be right. You can elaborate more ‘couples’ of these types of exercises corresponding with technical elements of judo. I named these portions of training sessions, “training seanses”; they are not “training blocks”. For their dosage (number of repetitions, number of series and sets) follow the general instructions of my article and also follow your professional intuition, i.e. your evaluation of the results of every exercise: it should not be too much worse over the entire training session. For your other questions, concerning the assembly of training seanses for legs and upper body and how many seanses you can perform during the same training session, I am not able to answer in general because it’s dependant on the physical preparedness level and training experience of the athlete. If the athlete never performed this kind of training you has to start with the minimal load: one seanse in the training session per day, one for legs and one for the upper body with two days’ rest. If you see that the athlete is able to continue and he or she doesn’t show evidence of high fatigue, you can perform two seanses for the legs and two seanses for the upper body. Always with your evaluation of the athlete’s condition you can, after, start to perform these four seanses three times per week. In general, you can increase the number of seanses, but they must not be performed in continuity every day; you should have at least one day of rest between them.

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II TOPIC Q: Which weight training program can I use during the Depth jump period for the squat, bench press, and pull ups? Should I stay under 5 reps in a series? Should I go to exhaustion in each set, or is it counterproductive for the CNS and strength gains? A: Which weight training program can I use during the Depth jump period for the squat, bench press, and pull ups? There are many training programs in my Italian book, “Tutto sul metodo d’urto”. Should I stay under 5 reps in series? Yes, but it’s better to perform 10 Depth Jumps in series. Should I go to exhaustion in each set or is it counterproductive for the CNS and strength gains? You must not “go to exhaustion in each set” because it is counterproductive for the CNS.

III TOPIC Q: I was wondering if you could provide me with the next depth jumping program after the one for jumpers of a higher level. I plan on finishing the 10 week program, take 3 weeks to a month off of heavy plyometrics, while working on my sprints running uphill and down hills, and then start a more demanding depth jumping program. I don’t like to workout with weights; I always use my own body which is why I love plyometrics. I’m looking forward to getting to a 7.50m long jump or more, and I know that with depth jumping I can make it happen because it works so well with me. I was looking in stores, but they only have that book here in Spanish, so if you could provide me with the program for jumpers of a high level I would be very thankful. A: First: Unfortunately it is impossible to propose a program of personalized training on the internet without knowing the athlete well. Neither the photos nor the data of the tests are enough. Only the sensibility and the intuition of your trainer allow one to foresee the results of your organism to the different types of load. I tell you this as an experienced trainer and as a scientist. All of my training programs are not prescriptions, but only base models for a trainer; applying them must be founded on professional intuition acquired from experience. Second: As an ex-trainer of jumpers I can tell you that with the height of the vertical jump of 120 cm you should already have a result in the long jump of 7.50 m. So, I believe that to achieve this result you don’t need more explosive strength, but a more correct technique of the long jump. Therefore, it is probable that to reach this result you don't need to increase the height of the vertical jump, but you need a good expert that helps you to correct your technique of the long jump. Third: In any case, if you want to keep on improving your result in the vertical jump, the plan of training that you have described, according to me, is not reasonable. I can suggest you try one of the "Universal programs for development of the "jumping force" or the Program for sprinters

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presented in my book, "Special Strength Training: a practical manual for coaches." In this case I must underline some important things: The use of the Shock Method can bring big orthopaedic problems; therefore, one needs to use it with caution, especially if you have not previously strengthened your body with weight exercises. The safeguard of health is only one aspect of this problem. Generally, the Shock method can be introduced in the training process when the athlete already has achieved the effect of the other, less invasive methods of physical preparation: the useful combination of the exercises with overload and the traditional exercises of the jump. You write that you don't like the exercises with overload; it is probable that you have not used them in a correct way. For instance, today in the training of the track and field athletes there is a tendency to use the specific complex exercises of the Olympic lifters. In my opinion, these exercises can be hardly "digestible" for you: it could be enough only to squat with some other "antigravitational" exercises and exercises for strengthening the back and the abdominal muscles.

IV TOPIC Q: The classic plyometric exercises consist almost of a fall from a predetermined height, arriving at the ground with the legs straight (≈170-180°). However, Bosco and Pittera (1982) have carried through an experience with volleyball players and got excellent results having modified the knee joint angle prior to the fall, where the players carried through the jumps from a squat position (bent legs, angle of 60 or 90°). According to the authors, they had different reasons for using this method, based on empirical and scientific findings. - With an unfavourable toggle arm the athlete is obligated to develop higher muscular tension. - Allows the incorporation of myofibrils that would theoretically not be activated had the length of the sarcomere been very elongated, as in the traditional plyometric (when the sarcomere is very elongated, the coupling of the filaments is weak). - Could increase the reply of the myotatic reflex. - More specific for some sports, such as soccer which differs from the jumps in other athletics (that always obey a specific angle); the athlete in soccer undergoes continuous changes in the angulations of the knee, hip, etc. - Alternating this method with the classic plyometric method inhibits early stagnation. Bosco cites a Bobbert et al. study from 1987 showing that the forces incurred by the knee and ankle are minors in the classic plyometric (shown through eletromiographic, dynamometric, and cinematographic analyses). I don't have the article, only the book "La fuerza muscular: aspectos metodológicos" in Spanish by Carmelo Bosco. What do you think about this idea? Any comments?

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A: As is well known, the training effect of every exercise depends, first of all, on the mental input of the athlete (from the exactly formulated motor action’s aim) or, in other words, from the objective of “advisable future” (N.Bernstein, The Physiology of Motor Activity). On the basis of this principle it’s possible to understand that the “classic plyometric exercises” are not my Shock method exercise. Talking about the Drop jump that I invented (I insist on naming it the “Shock Method”), this exercise has to be executed by the athlete without thinking about the knee angle, but rather with the unique “advisable” objective to jump as high that is possible for him. The athlete’s mental input is very simple: to step forward and, after that, think only of achieving the object, placed 3-4 meters above upper the flow (to touch it with the hand). After some practice in this exercise, human nature will help him automatically find the most appropriate leg angle that assures the highest rebound (the most potent explosive strength effort). For different athletes, and also in different training sessions of the same athlete, the knee angle at the end of the landing could be different, and, usually, less than 170°-180°. The motor aim (mental input) of the Drop jump used in Carmelo Bosco’s research that you named “classic plyometric exercise”, is to execute the most quick “landing - take-off” movement. This aim is different from the Shock method Drop jump. This difference in mental input has a consequence in the exercise’s execution: the athlete lands with legs that are quite straight and they rebound too quickly. So, it is another exercise.

V TOPIC Q: How important is it to minimize the landing/amortization time during Drop jumps? Is it more important, equally important, or less important than the height reached during the subsequent jump? Is there a relationship between maximal barbell squat strength of an athlete and the drop heights that they can execute the shock method from? For example, would an athlete who can squat twice their body weight be able to execute drop jumps more effectively from a higher drop height than an athlete who can only squat his or her own body weight? A: The aim of the Shock Method Depth (Drop) Jump is to increase the explosive strength and reactive capacity. Increasing explosive strength and reactive capacity depend on the increase of the height reached during the subsequent jump. The landing/ amortization time is a parameter of the Depth Jump execution. In one of my experiments, I tried to understand how the Depth Jump height and landing time could be changed in relation to the formulation of the aim of the exercise: 1. “To drop in low and to jump aloft” Result: height (h) - 69 cm, time (t) - 0.24 s. 2. “To drop in low and to jump aloft as high as possible with faster “landing – amortization”. Result: h - 58 cm, t - 0.20 s.

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3. “To drop in low and to jump aloft as high as possible with slower “landing – amortization”. Result: h - 73 cm, t - 0.31 s. So, when the athlete tries to minimize the landing/amortization time in Depth Jump execution, he cannot realize the maximal explosive strength effort. The best Depth Jump result was obtained when I asked the athletes only “to land softly and to jump aloft as high as possible.” From the results of the experiment we can observe that the execution technique, and the result of the Depth Jump, depends on the formulation of the aim of the exercise. If the athlete tries to obtain the maximal jump height, he or she performs the Depth jump with the maximal height and with the optimal landing time. If the athlete tries to obtain the minimal landing time, he or she performs the Depth jump with minimal landing time, but the jump height cannot be maximal. In another experiment, I studied the relationship between the drop height of the Depth Jump and the parameters of its execution. Thirty-six Track & Field athletes (jumpers, throwers and sprinters) performed series of Depth Jumps with different drop heights (from 0.15 to 1.55 meters): in each series of Depth Jumps, the drop height was 20 cm different from one another. We evaluated the reactivity coefficient (R = jump height – drop height), the maximal explosive strength effort (Fmax), the maximal power output (N) and the landing time (T).Athletes with different levels of leg flexor muscle’s maximal strength performed this experiment: sprinters, jumpers, and throwers; all of these athletes performed the Depth jump with the best R (circa 15.5), N (circa 375 kgm/s), and T (circa 0. 235 s) when the drop height was at 0.75 meters (≈2.5ft). The Depth jump with the best Fmax (circa 300 kg) was executed when the drop height was of 0.95 – 1.15 meter (≈ 3-3.5 ft).So, the Shock Method could be used for the increasing the reactive capacity (Depth jump from 0.75m height) or for increasing the maximal explosive strength effort (Depth jump from 0.95 – 1.15 m height).Unluckily, I didn’t study the relationship between the leg flexor muscle’s maximal strength of the athletes and the drop height of the Depth Jump in which they performed the best R and Fmax. Nevertheless the results of my experiment indicated that, when the Depth jump has been used for increasing the reactive capacity, the drop height should be 0.75 m, and it doesn’t depend on the athlete’s leg strength When the Depth Jump has been used for increasing maximal explosive effort, the optimal drop height, probably, could be different for athletes with different levels of maximal leg flexor strength, and it should be determined for every athlete through measuring the results of Depth Jumps with different drop heights (from 0.95 to 1.15 m).

VI TOPIC Q: I am a 31 yr. old amateur athlete trying to formulate a workout plan to reach a higher level of performance in basketball and soccer, both of which I play recreationally. I am fairly athletic for an amateur of my age and am generally able to out-accelerate my opponents; I have an above average vertical jumping ability (I'm 5'8, 143 lbs and can almost reach 10 ft. jumping with a running start), but I certainly am not an "elite athlete”. I usually play little soccer during the winter, and am therefore planning on doing a lot of weightlifting (mainly bench press, squat,

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deadlift, and lat pulldowns), progressing up to low repetition work ,which I believe is referred to as maximal tension, for the next couple months. At that point I intend to add speed strength barbell exercises, including Olympic cleans and, later, depth jumps. I have done a lot of weightlifting in the past but am not nearly as strong as I used to be. Last summer, when I really started weight training seriously after a couple years layoff, I worked up to squats with about 180 lbs for low reps, deadlifts of about 225 lbs. for single reps, and Olympic cleans using about 105 lbs. I should surpass these numbers fairly easily this winter as I haven't lost much strength since reaching those levels, and never attempted 1 rep maximums last summer in those exercises. I will be trying to integrate depth jumps into my workouts after I do surpass those numbers. I have many questions that I can't find the answer to in Supertraining, despite reading much of the text. Should I do depth jumps during the same session as strength or speed-strength exercises, or should they be the only exercise done that day? Also, if I had the time to do 2 workouts in a day, could I do strength exercises in one session, and return to the gym to do depth jumps later that day? Am I correct that I should discontinue heavy resistance exercises after I begin the speed-strength work (mainly bench presses and squats at 30-50% of max, performed rapidly) and Olympic cleans? Then, should I continue the speed-strength work concurrently with depth jumps? I have been reading Supertraining and trying to understand how to integrate depth jumps into my regimen. The text is not clear, at least to me, with regards to whether it is generally recommended for depth jumps to be combined with strength or speed-strength exercises in the same workout session. For example, on page 288 of the 5th ed. of Supertraining, it states: "Strong acting plyometric methods should be done after strength exercises, but not before." I assume depth jumps qualify as strong-acting plyometric methods. This statement seems to suggest that they should be combined with strength exercises in the same session (which I did last summer for about 8-10 workouts with strength exercises preceding the depth jumps), but other material in the book seems to suggest otherwise. If they should be combined in the same workout, should they be combined with only speed-strength exercises or just "strength" exercises as the above statement asserts (which I assume to mean heavy resistance, or >50% of 1rm)? Finally, I am having a hard time distinguishing maximal plyometrics (I assume a depth jump off of a high box would qualify) which require several minutes rest in between repetitions, from plyometrics that can be done in sets of 5-10 repetitions without rest in between. Last summer I did depth jumps from a box of about 24 inches in sets of 7-8 repetitions of maximum effort without rest in between, which did seem to improve my jumping ability. My gym has a higher box, which I believe is 30 inches, and I plan on progressing up to using it for at least one set per workout after a few sessions with only the 24 inch box. Would the 30 inch box depth jump probably qualify as a maximal plyometric exercise requiring a couple minutes rest in between repetitions? For your information, I intend, or at least I would like, to continue playing basketball at a fairly high level of intensity for probably about 45 minutes-1.5 hours, 3 times per week through-

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out my training. I hope you can answer these questions for me, or perhaps another member could assist me. What book would you recommend to me that may better help me plan my workouts in the future? Supertraining is excellent, but I find it hard to plan my exercise regimen with only that text. A: As in other answers or articles concerning the issue of the Shock Method, I have to point out that my Shock method exercises are different from the exercises usually named plyometric, as proposed by different authors that also include different types of Depth Jumps. So, I will talk only about the Shock Method exercises. The Shock Method Depth Jump should be performed with the aim “of landing springy and jumping aloft (upwards) as high as possible” after dropping from 0.75 – 1.10 m height: - 0.75m (Approximately 2.5feet) height, for explosive and reactive capacity improvement; - 1.10m (Approximately 3.5feet) height, for increasing strength. In a single training session, a well prepared athlete should execute no more than 4 series of 10 repetitions with 1-2 minutes of rest between each repetition and 10-15 minutes between the series. This “training séance” (workout) could be used concurrently with speed - strength exercises (sprint exercises, bounces, and high speed jumps) in the same training session or in different training sessions (in the same day or on different days). I don’t think that the use of the Shock Method Depth jumps in the same training session with explosive strength overload exercises (Barbell squat jumps or Russian Kettlebell jumps) is a good idea, because all three kinds of jumps have the same finalization, but they each have a different level of training stimuli or training potential (the possibility to obtain the increase of explosive strength). If these exercises are used in low dosage, sometime it’s possible to use them together, but in my opinion it’s better that the athlete is focused only on one type of these exercises: choosing which of them depends on the training experience and level of athlete. The Shock Method Depth jump is, in the “hierarchy” of explosive strength training means, the most powerful. In the training process it should be used only as the last step in increasing the training stimulus: MAXIMAL EFFORT JUMPS WITHOUT OVERLOAD ⇒ BARBELL JUMPS ⇒ RUSSIAN KETTLEBELL JUMPS ⇒ SHOCK METHOD DEPTH JUMPS. For high level athletes who already reached this last step and need to increase the training stimulus more, I proposed a Super Method for explosive strength improvement that consists of using Depth jumps and Barbell squats in the same training session: execute the Shock Method Depth jumps after the Barbell Squats (see my article in SSTM website page). Now, about your specific needs. If you are “not an elite” athlete and you need to “reach a higher level of performance in basketball and soccer, both of which I play recreationally”, you should not use the training methods elaborated specifically for “elite” athletes, especially if you had good results in control tests. Usually, high level athletes don’t only possess a high level of special physical preparedness, but they also have a high level of organism adaptation to high

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volume and intensity of workloads, which is incomparable with the level of a less advanced athlete. I suggest you do not use the Super Methods, but start using correctly, step by step, all the explosive strength exercises in their training stimulus hierarchy. These exercises should be used in different training sessions with the overload exercises, finalized towards increasing maximal strength (and, for you, it’s better on different days). To increase the level of performance in basketball and soccer you could use the programs in the Manual for coaches (for basketball players, tennis players, start acceleration, and speed improvement).

VII TOPIC Q: I have used the Shock Training Method many times. It gave me rapid vertical jump and power gains, but, as is well known, this powerful tool cannot be used for a long time because the effects will diminish quickly. I am aware of that. But, now things are different for me. I haven’t been doing any Shock Training for 6-8 months and I simply perform very badly in them. I am also not progressing as quickly as I used to. The question is, how can one perform shock training continuously throughout the year? I am in the off-season and I will be for a while, so time is not an issue. Can I use altitude landings after depth jumps, or will it not be very helpful? There are some coaches who suggest low intensity plyometrics between shock phases, but whenever I go to a low intensity plyometric phase, I lose my shock ‘abilities’. What are your suggestions? A: The Shock method is a very powerful training mean that should not be used constantly; this is a cherry that could be put on a tort at the end of its preparation. It’s the most intensive training exercise in the training means system, finalized to improvement of explosive strength. I suggest performing no more than 389 - 400 Shock Method Depth Jumps (4 series of 10 Depth Jumps, three times a week) at the end of the preparation period, after the maximal strength stage. The use of the Shock method, as with any other training means, needs to be “periodized”. The “low intensity plyometrics between shock phases” is not a good solution: the execution of Depth jumps with sub- maximal effort could destroy the execution technique of this exercise. It’s better to use another exercise: long bounces or serial jumps.

VIII TOPIC Q: I have finished 3-weeks of Depth jump training. Since I haven’t done them for a long time, I have seen that I lost much of my abilities. Although I saw noticeable increases, I wasn’t satisfied this time. Also, I have never done more than 5 jumps per set. I also read that soviets used 23 min rest intervals even between reps. This time I did 3 jumps at most, otherwise it was impos-

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sible for me to do them freshly. Can you explain this a little bit please? I realize that I may have had a hard time with the eccentric phase of the jump. I wish I had done altitude landings instead of this first. Is there any specific training besides shock training that can improve your depth jump height? Also I have seen a trainer who uses your inventions in a really strange way. He recommends depth jumps followed by single leg depth jumps. He gradually increases the total reps, decreases the time, and calls it power output training. He claims that power is the most essential thing for sports. He never stops rotating between two shock exercises. How can one do this? He says that because the load on your body is much greater than your bodyweight on the jumps, it is the best way to train power with this exercise. A: If you cannot use more than 5 Depth Jumps in one set and you have “a hard time with the eccentric phase of the jump,” it means that you are not ready to use the Shock method. Don’t use it. Prepare your legs better through bounces and serial jumps and increase your explosive strength through overload jumps. You should start with 2-3 series of 10–15 consecutive half squat jumps with a barbell (20 – 25 kg). After, these jumps should be substituted by 2-3 series of 6– 8 consecutive jumps with a Russian Kettlebell (16 kg at the beginning and after 32 kg). After, the Russian Kettlebell jumps should be substituted by another type of barbell jump with 40-60% overload: 4-6 consecutive single half squat jumps executed with maximal effort and with muscle relaxation between each jump (you should put the barbell on high supports, shake the relaxed legs and immediately put the barbell on the shoulders again to execute the following jump). Only after this should you start to employ Depth Jumps. Regarding the Shock Method: - It’s not necessary to have 2-3 min rest between each jumps; it could be only 1-2 minutes of active rest, such as arm and leg shaking (“skeleton dancing”). - The one leg Depth Jump that you described is a very hard specific exercise for high level “professional” triple jumpers who have “iron legs”. If these exercises are used by an athlete of a lower level, he or she will be “broken” very soon. It’s true that “power is the most essential thing for sports”, but the problem of increasing power output could not be solved using only one training mean, even if it’s the most effective. Each training mean has a training potential (the possibility to obtain a training effect), but the training effect depends on the preparedness level of the athlete and on the duration of the use of this mean. In the “training potential hierarchy” of explosive strength training means, the Depth Jump is the most powerful; however, the athlete should be ready to obtain its training effect and, more importantly, he should not use this exercise for a long time. The training potential of each training means decreases in relation to the duration of its use: the “new” exercises (or the exercises that were not used for a long time) could be more effective for an athlete than the “older” exercise. This means that at the beginning of the training process (at the beginning of the

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athlete’s career) or at the beginning of a preparation cycle, it’s possible to obtain an increase of the trainable capacities (explosive strength, maximal strength, etc...) through the less powerful exercises. For this reason, athletes should start from less powerful training means and, when their training potential has been fully exploited, he or she should go through to the next level of training means. If the athlete starts from the most powerful training mean, he or she loses the possibility of obtaining an increase in their training capacity in future. What happened in this case of Depth Jump? If Depth jumps have been used for a long time as the only training mean finalized towards increasing explosive strength, the athlete perceives that his or her jump height doesn’t increase relative to its increase at the beginning. He or she starts to search for how to increase the training effect more (for example, he “gradually increases the total reps, decreases the time”, “never stops rotating between two shock exercises”, or he tries to “shock” his organism in another way), but he will never obtain the increase of the trained capacity that he or she was at in the beginning. To use the Shock method at the beginning of a preparation cycle or to use it with a lower level athlete is like using the most powerful antibiotics to treat a runny nose. Don’t worry so much about rest duration between Depth jump’s executions. It could be also 15 – 30 sec if you are able to execute well each subsequent Depth jumps. I am sure that you need some practice in jumping exercises before you start to use the Shock Method. I suggest you start with the following training program. After 3 weeks of this training you should let me know how you feel. I will suggest how you should change the exercises to gradually increase the intensity of training stimulus in the following training stage. Overload training session (Monday and Thursday): Warm up: continuous aerobic running, gradually increasing the speed (15 - 20 min), general gymnastic articulations: dynamic exercises with gradual increase of movement’s amplitude (10 min), upper body rotations with a 10 - 15 kg dumbbell on the shoulders (behind the neck). Barbell Exercises (in each of the following weeks, the 10 RM method of strength exercise’s execution should be gradually substituted by 8 and 5 RM method): - 3 sets of 5 – 10RM barbell squats - 2-3 sets of Standing Calf Raises (maximal amplitude), 5 - 10 RM method - 2-3 sets of maximal amplitude Sitting Calf Raises (“Soleus”), 5 - 10 RM method. Serial overloaded jumps: 2-3- sets of 15 -20 consecutive Half Squat jumps with barbell (15 25 kg). These jumps should not be fast; it’s important to execute it trying to constantly maintain the rate of jumps, the knee angle in the landing phase and the optimal jump height. You should relax the legs during the flying phase and, in this way, try to use less energy to execute each set. Upper body and abdominal exercises that you normally use. Track & Field training session (Tuesday and Friday):

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Warm up (same as in Overload training session). Specific Track & Field running exercises: - Run with a lifting of the thighs, - Run with a heel kickback - Long accelerations (executed loosely), 3-4 repetition of 20 – 30 m distance (loosely) Jumping exercises (the exercises should be executed loosely with the rest intervals that assure complete recovery): - Bounces from leg to leg on a soft surface (3-4 series of 30 -60 m) - Double leg “squat” bounces (4 series of 5-10 bounces) - Double “zigzag” leg jumps over low (30 -50 cm) and long benches, advancing to jumping over the length of the bench (8-12 take-offs for one set), 2-3 sets - Double legs jumps over 5 -10 low (1mt) hurdles, 2-3- sets

IX TOPIC Q: Regarding your book about the Shock method, I have a doubt. During the flight phase, is the muscular attitude important during this phase? Has muscular profile flight been investigated? A: For correct execution of the Depth jump, the muscular attitude is important during the flight phase (drop phase). During the drop phase the leg and arm muscles should not be too hard and, at the same time, they should not be too relaxed. Nevertheless, for the correct execution of the depth jump it’s very important that the athlete doesn’t think about it and is concentrated only on the sequential take-off phase. The athlete should find the correct muscle attitude naturally through practice, and not through artificial manners of motor learning.

X TOPIC Q: I have decided to experiment with your Shock Method on myself. The overall goal is to improve my explosiveness and running vertical jump. I also wish to learn a great deal about this method through my experimentation because in the future I may wish to apply it to the very advanced athletes I am training. Prior to performing this method, I performed a strength routine that lasted 10 weeks which started out as low volume / high intensity, and progressed to high volume / high intensity. I have decided to perform the following protocol with 48 hours rest in between subsequent sessions. I will perform 9 sessions. Protocol: 4 sets of 10 depth jumps from 30 inches, touching a Vertech device to gather data on my jump height. Rest in between jumps consists of 15-30 seconds. Rest in between sets consists of 6 minutes.

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Other: An excellent warm-up precedes each session. On off days I perform warm-ups, stretching, and general low intensity exercises to help recovery. Professor Verkhoshansky, I guess I have a few questions: Does there exist any data or graphs of athletes (at any level) you yourself have trained, or who others have trained that we may be able to study or compare our results with (not just the end results)? Do you have any comments or suggestions regarding the data or jump technique? What should one feel after performing these sessions? I have felt slight aches in my Achilles tendon and knee, all of which have cleared up within a day. These aches are not painful, merely sensations I feel at times throughout the day. Are these bad signs, or simply what is to be expected after performing such an extreme method? A: I need more time to examine your data with more attention, so now I can only give you my general opinion about your training experience. If you felt slight aches in your Achilles tendon and knee, all of which have cleared up within a day, it is not a good indicator. I think that the reason is related to some aspect of your training workout program. 1. Regarding your 10 weeks strength routine before the Shock Method’s use. It’s fundamental that this routine includes jumping exercises (bounces). A great number of shocks that the leg’s ligaments have to sustain during the landing phases of these exercises are the best way to enforce them. Otherwise, the legs ligaments will not be ready to support Shock Method training. 2. Your work program represents a concentrated form of SSP means use (Shock method training sessions three times per week). In this program you started immediately from 4 sets of 10 Depth jumps. It’s better to introduce the Depth jumps more gradually, trying to substitute, step by step, the exercises of the preceding periods, decreasing gradually the preceding exercise’s sets number, while at the same time increasing the number of Depth jumps: 1) adding one set of 6-8 Depth jumps 2) executing this set with 10 Depth jumps 3) adding a second set with 6-8 Depth jumps 3) executing 2 sets of 10 Depth Jumps …etc. 3. Regarding your warm up before the Depth jump’s training session. I hope that you didn’t use static stretching of the leg muscles: it could bring forth injuries. Also, 15 - 20 minutes of aerobic running, as the preliminary phase of increasing the body’s temperature (before the general warm up gymnastic exercises), is necessary to avoid injuries. 4. In the training sessions with the Shock method, you should not do anything more than abdominal exercises and ‘calm down’ running. Some European researchers confirm that the use of static stretching in the warm up could bring forth injuries. There is an article by my daughter on this topic, “The scientific and methodological bases and the actual problems of the warm up carry out in the high level sport”, published in the Italian Track & Field Federation journal “AtleticaStudi” - 2003, in which the results of these researchers are also analyzed.

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XI TOPIC Q: How would altitude jumps be integrated into the training of athletes whose sport requires strong eccentric actions? By altitude drops, I mean jumps from a height of approx 1.5-2.5M (≈5’-8’). This drop involves only a strong eccentric landing without a subsequent concentric contraction and jump. Obviously, the height is much higher than you prescribe for a depth jump. For the disciplines, I believe basketball, American football, and soccer all include actions that require strong eccentric contractions when changing directions at relatively high speeds. A: I think that altitude drops from 1.5 – 2.5 meters could be dangerous for the leg’s ligament integrity. These jumps are usually used in parachute sports to adapt the athlete’s legs for landing shocks. In the Olympic sport disciplines, the use of altitude drops (max 1.5 meter) could assure an increase of isometric strength in a specific eccentric regime. For this reason, altitude drops could be useful in Downhill skiing, Slalom skiing, and Ski jumping training, because in these disciplines it’s necessary to maintain a steady leg position (during the downhill portion or landing) when the eccentric muscles work against great inertial force. Tennis, basketball, and soccer displacements include strong eccentric contractions of the leg muscles during the changing of directions, but for the most part these contractions are immediately followed by concentric contractions. The effectiveness of this specific muscle’s work is assured by reactive ability. For this reason, in the training of these sport disciplines it’s better to use overload squat jumps and depth jumps with a rebound. If it’s necessary to increase maximal strength (also in a concentric regime), it’s much better (less dangerous for leg’s ligaments) to not use altitude jumps, but different variants of highly overload Back Squats.

XII TOPIC Q: What I need is to increase my vertical jump height for basketball. You said in another thread that is better to use the Shock method in a specific period of training and not throughout the entire year. So, when I don't train with the Shock method, would it be better to train with 3-5 long jumps from leg to leg for 7-8 repetitions, or to try and dunk the basket ball with a 6-8 steps run for 4-6 reps in 4-5 series? Also, my second question concerns weight training: which weight percentage is better? Should I use 55-60% of my maximum rep trying to jump with this weight, or try the same thing with a higher percentage, say 70%? A: It’s difficult for me to discuss single training mean use without the whole training process taken into consideration. Nevertheless, I will express my opinions about means and methods of basketball physical preparation when this physical preparation is organized in the conjugate sequence form. If the exercise “trying to dunk the basket ball with 6-8 steps run for 4-6 reps in 4-5 series” is "schiacciata" (hammer dunk: slang for throwing the basketball forcefully through the basket

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from above), it is, in my opinion, the most important basketball specific exercise. This exercise must be used after the Special Strength Preparation period which includes the Maximal Strength stage and the subsequent Explosive Strength stage. In the Explosive Strength stage, I suggest you use one of the following training séances (work outs). First variant (for athletes with a middle level of strength preparation): 1. Barbell Half Squat Jump with 30% from maximal weight (as higher as possible). After each jump the athlete must stop and shake (relax) the legs: 3 sets of 5 -6 repetitions. 2. Russian Kettlebell (24 – 32 kg) Squat Jumps: 3 sets of 6 – 10 repetitions. Second variant (for athletes with a high level of strength preparation): 2 -3 series of the following two exercises (see the complex method in my Manual): 1. 85% - 90% Barbell Squat: 2 sets. Rest interval of 4 -5 min. 2. 30% – 50% Half Squat Jump (without relaxation between each jump): 2 -3 sets. It’s possible also to start the Explosive Strength stage with the first variant and after use the second variant. After this training you could experience such a good increase in vertical jump height that you should not need to use the Shock method. For high level athletes it’s possible to use a block of Depth Jumps (3 - 4 sets of 10 Depth Jumps 3 days a week) after the training stage with the use of the second variant training. The leg to leg bounces are a good training mean for basketball players which assure the increasing of start acceleration speed while, at the same time, the enforcement of the leg’s ligaments. Before the Squat Jump training stage I suggest you use the “extensive” variant of this exercise (30 -60 m of non maximal effort bounces) to enforce the leg’s ligaments. After the Squat Jump training stage I suggest you use the “intensive variant” (the short bounces with maximal effort) to increase the start acceleration speed.

XIII TOPIC Q: A) Do different depth jump heights have different effects on specific parts of the 100m sprint? B) Are 100m+ bounding effective for improving performance in the 100m sprint? Do you have any data concerning the performance of depth jumps on grass, rubber, wood, or concrete? Do you get a different training effect using different surfaces? A: From a general point of view, there are two main types of Shock Method depth jumps that could be used: 1. Depth jump from 0.95-1.15meter (≈3-3 ½ ft) drop height – mainly for increasing maximal explosive strength effort 2. Depth jump from 0.75 meter (≈2.5ft) drop height - mainly for increasing reactive capacity The more specific depth jump for Track & Field speed runners is the depth jump from 0.75 meter drop height that assures an increase of starting acceleration speed. I didn’t study the influence of surface on the training effect of depth jumps because I don’t think that it could be impor-

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tant for increasing the reactive capacity. The surface should be important (it should be soft) to save the integrity of the athlete’s knees and back, but not for the training effect of this exercise. Regarding the question B, I can answer yes. The use of 100 m running and bounding could improve the performance in the 100 m sprint. The length of “short” (3-5) leg to leg bounds is correlated with starting acceleration capacity, while the length of “long” leg to leg bounds (more than 10) is correlated with distance running speed. Nevertheless, for the 100 m sprint, to increase sport results it’s better to not only use bounding, but also the system of training means: overload exercises, jumps, bounds and running exercises. Your questions show that you try to put in linear connection the effect of a single training mean and the increasing of sport performance components. This is not always correct. Some components of sport performance could be improved by the cumulative effect of different training means used (the principle of systemic use of training means). The selection of training means for this system could be based not only on the influence of each single exercise on sport result, but also on the interactive influence of all these exercise’s effects on all the specific capacities that ensure the sport result’s improvement.

XIV TOPIC Q: In your article/paper, "Supermethods of Physical Preparation for the High Class Athlete", there are two graphical figures that illustrate the improvements made by elite weightlifters versus controls over three weeks after the introduction of depth jumps to their programs (figures 6 and 7). These improvements manifest themselves within the first week of loading, with this in mind - why would you not perform drop jumps in the competitive season? A: The effect of one training mean is strictly related to the training program, the phase in which it is used, and its load volume. In the experiment described in the article "Super methods of Physical Preparation for the High Class Athlete", increasing the strength parameters was assured by performing 360 Depth jumps during 3 weeks (4 series of 10 Depth Jumps 3 times per week) in the pre-competition period. The athletes of the experimental group didn’t use any other kind of leg extension strength exercises (“The back squat and traditional jumping exercises were eliminated from the training program”). If they would have used this volume of loads during the competition period instead of at the end of the preparation period, the competition loads and the psychological stress would not allow them to obtain the same training effect. If they would have kept using 120 Depth Jumps per week beyond 3 weeks, this would not have added any increases to explosive strength because the Depth Jump’s training potential would be used up. On the other hand, I think that a very well prepared athlete could use 1- 2 series of Depth Jumps before the competition as a method of neuro-muscular stimulation, but the practical use of this stimulation method must be verified in relation to the individual characteristics of the athlete (his training experience and his nervous system type).

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XV TOPIC Q: When using shock jumps/depth jumps during the season, what is the delayed training effect of that particular exercise? For instance, if I was setting up a peak for a sport, when would you back off of them before the main competition in order to realize the best results? A: If Depth jumps are used in the preparation period as a training means for the improvement of Explosive strength and Reactive capacity, the training stage with optimal volume of this means (300 jumps circa: 4 series of 10 jumps in one training session, two to three times per week) must be ended 7–10 days before the competition. If Depth jumps are used during the competition season as a means finalized towards stimulating the CNS and for maintaining the explosive and reactive capacities (with reduced volume of 2 series of 10 jumps in one training session), the interval between the last Depth jump training session date and the competition date must be verified for each athlete through preliminary experiments.

XVI TOPIC Q: To prevent the knee from handling too much stress, what is the proper way to land in the Depth jump before the "rebound" jump? Should you hit first with your heels and roll through the foot, or stay on the balls of your feet the whole time? A: To prevent the knee from handling too much stress, you have to land “springy”: the forward part of the foot must hit the floor before the heels. The following amortisation phase (“from tiptoe to heel”) assures the absorbing of the landing shock.

XVII TOPIC Q: On two separate papers that you wrote, 1.1M and 1.15M are mentioned as maximum heights for depth jumps. Which one do you recommend as the maximum height? Did you ever change your thoughts on this or was this a print mistake? A: You are right; there has been a print mistake. The value is 1.1 m. I must also add that the measure of 1.15 m doesn’t make a significant difference in the training effect.

XVIII TOPIC Q: Once one has achieved the level of using 1.1M, have they reached their genetic potential for jumping or explosiveness? Are there other methods that would elicit further adaptation from the athlete?

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A: Before I answer you I think it’s better to clarify one important issue: Depth Jumps from 0.75 m and Depth Jumps from 1.1m are not training means with different training potentials (the training potential of a 0.75 m Depth jump is not less of a training potential of a 1.1 m Depth Jump), but they are training means with a slightly different training emphasis. Depth Jumps from 0.75m are finalized for explosive strength and reactive capacity development. Depth Jumps from 1.1m are finalized for maximal strength development. Depth Jumps from 1.1m can be very useful for sport disciplines where athletes with heavy body weights rapidly execute changes in running direction, as in American Football, rugby and, in some instances, tennis. So, if the athlete needs to improve the training stimuli more for explosive strength and reactive capacity, after the use of 0.75 m Depth Jumps, he or she can use the Complex Super-method: maximal strength effort Barbell Squats paired with 0.75 m Depth Jumps. If the athlete needs to increase the training stimuli more for improving maximal strength or the strength component of maximal explosive effort exercises, after 1.1 m Depth Jumps, he or she can start to use the Complex Super-Method: maximal strength effort Barbell Squats paired with 1.1 m Depth Jumps.

XIX TOPIC Q: 1) Depth jumps from 0.75m and from 1.1m must be used in the same Block: 4 series of 10 Depth jumps could include 2-3 series of 10 Depth jumps from 0.75m and 1-2 series – of 10 Depth jumps from 1.1m. For example, see the American Football program in the Manual for coaches. Do you mean sets or series? If series, how many sets are included? Also should .75M precede or follow 1.1M in the same workout? 2) You said that 1.1M should only be used by very strong athletes. Does this mean an ability to squat a very heavy weight or many years of using depth jumps and a thorough adaptation to them? A: 1) In the case of the Depth Jump’s workout, I think it’s better to use the word “series”. One series includes 10 exercises (Depth Jumps). In one training session (workout), no more than 4 series must be used. The series of Depth Jumps from 0.75m must be performed before the series of Depth Jumps from 1.1m. 2) Depth Jumps from 1.1m should be used only by athletes that are already adapted to Depth Jumps from 0.75m.

XX TOPIC Q: What do you think about shock training for athletes who weigh more than 90 kilos? Or is this kind of training too hard for the joints?

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A: The heavyweight athletes must be very careful when using the Shock Method. To be careful, one must use a knee bend and concentrate on the execution of landing that should be as soft as possible (springy). One must also be careful with the Shock Method’s load volume and the drop height: 1. Start the Shock Method training using 0.5 m drop height and consequently increase the drop height until 0.75, which must not be increased more. 2. Start from lowest number of jumps in a series and the lowest number of series; they must be gradually increased until the normal number (4 series of 10 Depth Jumps, which must not be increased) while retaining constant control of the leg’s articulation integrity.

XXI TOPIC Q: I have been doing strength training and jumping exercises (with and without weights) for the last 6 months. My max (1rm) parallel squat is around 300 lbs and 350 lbs for the deadlift. My vertical jump is around 27 inches. I weigh 155 lbs, measure 170 cm (5'7), and my goal is to have the highest vertical jump possible for me to have. I think I am enough strong and I want to begin some plyometric work. I need your help answering some of my biggest questions to begin my plyometrics cycle. 1. I want to do Depth Jumps with rebounds since I think they are the best, but can I do more than that in a session, such as squats and other jumping exercises? 2. How much strength work do I need to maintain my strength? 3. How much time (4, 5, 6 weeks?) should I devote to plyometrics? 4. What is the perfect height to begin Depths Jumps with rebounds? A: Before I answer your question, I have to say that if you are strong enough, it’s better if you introduce Depth jumps in your training after the Special Strength Preparation period. 1. I want to do Depth Jumps with rebounds since I think they are the best, but can I do more than that in a session, such as squats and other jumping exercises? It’s better if you only perform Depth Jumps as a single training session. 2. How much strength work do I need to maintain my strength? I have difficulties answering this question because it all depends on your specific adaptation capacity, the volume of strength loads that you used before, and the type of training program (concentrated or not). 3. How much time (4, 5, 6 weeks?) should I devote to plyometrics? If by plyometrics you mean the “Shock Method”, it’s better to start with 2 training sessions per week, performing no more than 4 series of 10 Depth Jumps in each training session (the number of series must be increased gradually from 1 to 4). The time of use for the Depth Jumps ends when you finish performing 300-350 Depth Jumps.

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4. What is the perfect height to begin Depths Jumps with rebounds? The perfect drop height is 0.75m, but you must reach this height gradually by increasing it starting from 0.45m.

XXII TOPIC Q: I've read in some books that jumping between hurdles with parallel legs is better than Depth Jumps in terms of explosive strength and less contact time with the ground. Is it true? Or is it always better to perform Depth Jumps from about 0.75m? A: I don’t agree with the opinions expressed in those books. To increase the ‘push up’ explosive strength and reactive capacity, the most effective training mean is the Depth Jump.

XXIII TOPIC Q: What is the earliest age one could start Shock training? What age would you recommend shock training for basketball, soccer, or any type of team sport? A: The optimal moment to start Shock Method training is related not so much with age as is it with the training experience and special strength preparedness level of the athlete. The Shock Method has the most powerful training potential. In other words, this method is able to increase the explosive strength of the athlete when the use of other methods is no longer able to assure it. For this reason, it’s opportune to start Shock Method training only when the athlete has already realised the training potential of the other less powerful methods. The sequence to introduce explosive strength exercises in the training process is: 1. Jumps and bounces without overload 2. Barbell ½ Squat Jumps 3. Russian Kettlebell Squat Jumps 4. Depth Jumps. Before using Barbell Squat Jumps and Russian Kettlebell Squat Jumps, the athlete needs to strengthen his legs (to increase the leg’s extension maximal strength). So, after the period in which the bounces and jumps without overload are employed, but before the Barbell ½ Squat Jumps are carried out, he must incorporate in his training program Barbell Squats using the methods of increasing maximal strength (high overload and slow movements). Subsequently, he can increase the training potential of these methods using the combinations of slow Barbell Squats with high overload and explosive Squat Jumps in the same microcycle, and after they achieve improvement, in the same training session (Complex Method). Only when the athlete achieves an increasing in his explosive strength through the use of all of the above

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combinations of exercises, can he start using the Shock Method. These are the main rules for any kind of sport. In the case of gymnasts and figure skating athletes, who usually have a very short sport career and achieve high sport results very early, the rules of Depth Jumps are a bit different. It’s impossible to use overload exercises in pre-adolescence and adolescence. So, high level gymnasts and figure skating athletes could start using Depth Jumps after the period in which they use the jump exercises without overload.

XXIV TOPIC Q: Russian sprint and jump experts, at least in the past, suggested that athletes should be able to squat 2.5 times their body weight if they want to introduce high intensity plyometric training to avoid injuries. So I want to ask one more question. Is it enough for a sprinter to squat approximately 2.5 times their bodyweight, and trying to go beyond that usually will result in a waste of energy and time looking to run faster? A: Russian sprint and jump experts, at least in the past, have suggested that athletes should be able to squat 2.5 times their bodyweight if they want to introduce high intensity plyometric training to avoid injuries. I don’t agree, I think that in order to avoid injuries while performing depth jumps, one needs to concern themselves less with a high level of maximal strength, and focus more primarily on enforcing and strengthening the leg’s muscles and joints.

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I TOPIC Q: Can a concentrated loading program be used in the same manner to greatly increase hypertrophy? A typical concentrated loading program for absolute strength for bench press contains a large amount of work in the 2-5 repetition range. What if a concentrated loading program was followed where a large volume of work was performed in the, say, 7-12 repetition range? Then, perhaps after the volume was reduced, the loading would be lower volume and higher intensity during the realization of the LLTE, while still remaining within hypertrophy parameters. In your opinion, would a program such as this be possible? Could it be used to increase hypertrophy in the same manner as concentrated loading is used to increase strength? A: I will try to give my opinion about the possibility to use concentrated loads to increase the muscle’s mass, but before I have to expose my ideas about two issues. 1. I think it’s necessary to clarify the differences between load’s “concentration” effect and tapering effect. They are very similar, but not the same. The load’s “concentration” is related with the temporary separation of the training loads with different primary emphases. The Tapering effect is related to the increasing (till ‘exhaustion’) and the successive immediate decreasing of the training load’s volume. The concentration (localization in a limited period) of loads with different primary emphasis (their temporary separation with other types of training loads) is used to create the most powerful and most “persistent” training stimulus to obtain the maximal adaptive effect without increasing the total training load’s volume in the preparation period. Both “concentration” and “Tapering” use the Supercompensation phenomenon, but in different manners. In the case of “concentration”, a load’s increase does not lead to ‘exhaustion’. Usually in traditional Olympic sport disciplines, to obtain an increasing in sport results it’s necessary to simultaneously increase the different physiological parameters. For each increase of these parameters, different training means and methods [or different kinds of load] are used (the loads with different emphasis). Traditionally, all of these kinds of loads were used together in a complex-parallel manner with their “rotation” during every week. So, all kinds of training loads were distributed in the whole preparation period in little “portions”. The increasing of each volume of these “portions” was always related with the increasing of total weekly load’s volume. In a high level athlete’s training, when a very high volume and intensity of training stimuli is necessary, the complex-parallel organisation of loads is limited because the total volume of physical loads that could be assimilated by the athlete during every determinate period

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(Current Adaptive Reserve) is limited by the functional potential of hormonal adaptive mechanisms. If, in this period, the differently emphasised training loads are used in complex-parallel manner, the athlete’s adaptive reserve is “dispersed” to obtain the increase of different physiological parameters together. However, if one used only one primary load was emphasised, all Current Adaptive Reserves could be used to obtain an increase of only one relative physiological parameter. A correct sequence of training periods with different primary emphasis loads (the Blocks) could ensure the final cumulative effect of their adaptive effects for increasing the complex sport’s results. In this case, the preparation period’s total loads volume is the same (or it could be less) as the loads in complex-parallel organisation, but in each Block, when the organism is stimulated by only one kind of training load, the relative physiological function is subjected to a bigger load. During the period in which a load is used with only one primary emphasis (Block), all “adaptive potential” of the human body (which is limited by the functional potential of hormonal mechanisms of adaptation) is used, without dispersion, to increase only one morphological - functional human body parameter. Usually this effect is delayed, and it’s obtained only through the positive accumulation of the successive training load’s effects. For this reason, the different primarily emphasised load’s “concentration” is used only in Conjugate-sequence system training (Block System training). 2. I think it’s necessary to also clarify the differences between strength training and hypertrophy training. There is the same misunderstanding between resistance training aims for Olympic disciplines and Bodybuilding. What is the strength capacity? It’s the capacity to develop tension and overcome the external opposition (overload). In Olympic disciplines, the sport result depends directly by the power expressed in the specific competition movements, performed by the strength efforts produced in the movements with external opposition determined by their specific objectives (“Citius, altius, fortius”→ the Olympic motto, Latin for “Faster, higher, stronger”). In Bodybuilding there are no “specific competition movements”; the sport result doesn’t depend on the power expressed in specific competition movements, but by the results of morphological transformations of human body observed by experts (referee). The strength capacity isn’t a component of sport result, but is one of the factors of increasing muscle hypertrophy. The resistance exercises, also called “strength exercises”, are the means that assure the morphological transformation effect. It’s possible to distinguish two important factors that could assure muscular hypertrophy: sarcomeric hypertrophy and sarcoplasmic hypertrophy. There are different methods to obtain different kinds of muscular hypertrophy, but in any case one needs to perform a high volume of resistance exercises with a progressive increase of overload, and following with an increase of the overloaded movement’s repetition number. The strength capacity is not always correlated with muscular hypertrophy be-

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cause the strength capacity is affected also by neuro-muscular factors. The maximal strength increase permits executing resistance exercise with the highest tension (highest overload), but to also ensure a stable adaptive morphological reconstruction effect, it needs also an increase of repetition numbers of the overloaded movements, and consumption of proteins. For this reasons the strength training principles are only a part of Bodybuilding training methodology. Conclusions: “Can a concentrated loading program be used to greatly increase hypertrophy?” The same question could be formulated in another manner: “Can the Conjugate-sequence system (Block system) be used to greatly increase hypertrophy?” This issue has been already faced in our forum. I can only add that it’s impossible to use the conjugate-sequence system in Bodybuilding in the same manner as it’s used in Olympic sport disciplines; I am sure that this system could be successfully used in Bodybuilding with a different methodological approach. If you find what kind of primarily emphasised loads could be used for increasing muscular hypertrophy, and if you find the correct sequence of these loads, the concentration of training loads can be used.

II TOPIC Q: In your latest reply you state: "Strengthening of the ‘anti-gravitational’ muscles through the use of the exercises with overload to develop Maximal Strength (if you are already strong enough, there is no need to increase it notably)."First, are you referring to exercises such as squatting and deadlifting? And what sort of overload techniques should be adopted? Second, how do I know when I have achieved a suitable level of strength? I have seen theories that suggest you should be able to squat 1.5 times bodyweight and deadlift 2 times bodyweight. Do you subscribe to those theories or do you have your own methods of assessment? A: From the Block System Training methodology point of view, your strength training program should have the following periods: Block A: A1 - The preparatory stage: strengthening of the most important muscles for speed running, their antagonist muscles, and upper body muscles; the use of 5-10 RM method. A2 - The maximal strength stage: increasing the maximal strength of the “pushing- up” leg muscles; the use of 1-3 RM method. A3 - The speed-strength stage. Increasing explosive strength and maximal anaerobic power with the use of the complex super-method, in which the first work (tonic) consists of 2 sets of 6-8 jumps with a Russian Kettlebell held between the legs, while the second

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work (developing) consists of 2 sets of 5-6 repetitions of multiple long jumps (6 or 8 jumping passes from leg to leg). Block B: B1- The specific power stage. Increasing of the running footstep’s length and the anaerobic alactacid capacity (of the alactacid threshold) with the use of the alternate leaps in slope. B2 - The specific running speed stage. Track & Field Training: the performing of the 200 and 400 meter runs; specific training methods (including glicolitic interval training). Block C: 400 meter and 200 meter distance running in preliminary competitions. Your questions concern the strength exercises contents of the Block A (A1 and A2). To understand well my following comments it will be better see the general scheme of the training program’s stages constructions in my book "Special Strength training: a practical manual for coaches": Program for High Level Tennis Players (page 113), Special Strength Training Program For Basketball Players (page 104). Stage A1 Main exercises: Strengthening of the most important speed running muscle groups (involved in push up and long footstep), for example: - Barbell squat (5-10 RM) - Heel (calf raise) with bar on shoulders (5-10 RM) - “Soleus”- heel (calf raise) with weight on the knees (10 RM) - “Long” jump exercises are executed on soft, resilient ground (page 42). - Jumping exercises with overload: Squat jump with barbell and Scissor-lunge jumps (Jump out of a lunge [stride] position with a switch in the legs, alternating every jump [on page 44 figure 30]; see also the Program for Top Level Middle Distance Runners on page 88) - Exercises for the hip flexor muscles (for example, figure 31 on the page 44 or figures 6a, 7, and 8 on page 7) - Long footstep walking with barbell on shoulders - Low Scissor-lunge jumps with barbell on shoulders (the energise switches in the legs) If you want, at this stage you could include other strength exercises (that you normally use) and also Deadlifting, but I think that for runners, Squat is more important than Deadlifting. Strengthening of upper body (arms, back, abdominal) and legs “antagonist” muscles with standard block machine and free weight exercises (10 RM method) with large movements amplitude (not with the Bodybuilding technique). Stage A2 Main exercises: Increasing the leg muscle’s maximal strength (to increase “push up” power):

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- Barbell squat (1-3 RM) - Heel (calf raise) with bar on shoulders (1-3 RM). You can also continue to use the hip flexor muscle’s exercises, but not so much. The barbell exercise’s technique should be standard for Olympic sport disciplines. The level of the maximal strength can be increased; still you “should be able to squat 1.5 times bodyweight” (I think that your “theory” is right, but, anyway, it’s a very individual question).

III TOPIC Q: How would this model be applied to an 800-1500 meter athlete? Would more power endurance strength training be included before and during the competition block? A: For the 800-1500 meter the model must be changed a lot. Advice (the following program is only a schema). Block A: A1 - The preparatory stage 1. Strengthening of the most important muscles for speed running, their antagonist muscles, and upper body muscles; the use of the 5-10 RM method. 2. Multiple long jumps (from leg to leg) on the 60-400 meter distance. 3. Aerobic running (cross). A2 - The development of Local Muscular Endurance and the Aerobic threshold level. 1. Interval jumping exercises with overload (see my book “Special Strength training: a practical manual for coaches”, page 43 “3.4 Development of Local Muscular Endurance”). 2. The Aerobic Threshold Fartlek. A3 - Increasing the running footstep’s length, Local Muscular Endurance, and Anaerobic threshold level. 1. 200 –800 meter Uphill running (page 47 of “Special Strength training: a practical manual for coaches”) 2. The Anaerobic Threshold Fartlek. Block B: The specific running speed stage. Track & Field Training: performing 800 and 1500 meters runs; specific training methods (including glicolitic interval training). Block C: 800 m or 1500 m distance running in preliminary competitions. For your second question my answer is no if you use this program. Before and during the competition block you can use only sprint training running exercises.

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IV TOPIC Q: I desire to ask you a question on the course of the present components in Figure 5 (page 10) and Figure 7 from your article: "Organization of the training Process." The component f2 is characterized by a 10-12% decrease of the functional parameters during the concentrated SPP loads in Block A, while the component W is the body's effective work power in the specific conditions of a given work regimen. 1) What do these 2 components particularly refer to? Does the component W refer to the course of the tests developed on the field? For example the times recorded by a sprinter on 100 meter tests in the tests made in the course of Block A? Why is the component f2 reported to functional parameters from the laboratory of the clinician’s test? For example, the course of the levels of the enzymes in the blood in the course of Block A? 2) In Block A there is a large concentration of volume and as a result, the organism accumulates a large toil. Why is the component W in growth during the entire block A, while the component f2 is decreasing? Why is there this difference, yet the toil? A: My compliments for your question because it focuses on an aspect that is very important. 1. Figure 12 represents the general model of the Long Delay Training Effect of concentrated strength loads. The curve f1 represents the dynamic of strength parameters (Maximal Strength, Explosive Strength, Starting Strength, Acceleration Strength) as measured by the special dynamometer (UDS) in laboratory tests. These parameters are decreasing during the concentrated strength load’s use (Block A) and consequently are in- Figure 12 - Basic scheme of the Long Delayed creasing during the special power Training Effect of the concentrated strength load’s use (Block B). Usually the strength parameters increase during the strength load’s use; in the Block System of training, when the strength loads are concentrated (Block A,) the strength level decreases because the training effect of strength loads is realised with delay during the following Block B. Different strength load’s volumes used during Block A can assure different training effects during Block B. The middle case is represented in the graph f1. If the load volume is higher than the f1 graph, it can assure more peep decrease of strength parameters in Block A and their higher sequential increase in Block B (f2). But in the case of too high load’s volume use, the adaptation process could be broken (f3).

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Figure 13- General model for the organization of the Main Adaptation Cycle(MAC) using the Block Training System

2. Figure 13 represents the General model for the organization of the Main Adaptation Cycle(MAC) using the Block Training System (this Figure is described also in my Italian book “La moderna programmazione dell’allenamento sportivo” on page 58). In Figure 7, the component f represents the most important parameter of an athlete’s functional state in a sport discipline. In the strength-speed sport disciplines it can be the Maximal Strength and Explosive Strength as verified by special dynamometer tests. In the endurance sport disciplines, the component f represents the most important physiological power parameter, verified by standard physiologic test procedures used in the laboratory or on the field. These parameters can be the Maximal Anaerobic Power (Margaria test, Wingate test), the Anaerobic Threshold speed or power, and the VO2 max speed or power (Conconi test, or other similar tests). Each of these parameters is correlated with some strength capacity characteristics. The concentrated strength loads of Block A bring a decrease of physiological power parameters (curve f1) because the Strength level decreases. 3. In Figure 7, the parameter W represents the power of work in a specific regime, which is verified by the specific tests on the field or by the competition exercise’s result. As all the curves in this scheme, the curve W points out only the general tendency of parameters changing. It’s not possible to verify the true dynamic of W level’s change during Block A because in this period the athlete must not perform the competition exercise with maximum effort. For this reason, in Figure 7 the dynamic of curve W during Block A is only hypothetical. In different sport disciplines and in different cases of Block System’s use, the parameter W could also not change or could decrease, depending on the correlation level between the parameter W, the parameter f, and Strength parameters. In general, the W parameter should not decrease during Block A because of the athlete’s technique mastery. The Block System is intended for high level athletes with a high level of motor potential, who are highly capable of utilizing it in a specific motor regime (the

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high technique mastery level). Thanks to a very good capacity to utilize their motor potential, the high level athlete is able to maintain his or her specific work power level despite the decrease of strength.

V TOPIC Q: Have you ever worked on the application of Block System training for the pole vault? Have you got any examples? A: The Block Training System is used and has been used in pole vault, as with every jump disciplines of Track and Field. Only one particular note – it needs more specific work in Block A. This specific work means whole competition exercise executed with low level effort. At the moment I do not have a practical example of Block System training program for pole vault jumpers, but I will try to find it. Be patient.

VI TOPIC Q: I would like to rephrase my last post. Many programs utilize the Olympic lifts for the improvement of other sports. I would like to ask if you could outline how the blocks would differ from each other in an Olympic lifting program designed just for an Olympic style weightlifting competition. Also, at what stage would the lifter utilize the shock or stimulation methods that you describe in your articles? A: Thanks for your question. By chance, these weeks I’ve been working on this issue for the new edition of “SST: Practical Manual for coach”. After your first post I tried to answer you in a synthetic way that is more appropriate for a forum, but I didn’t finish because there are many important details in the Olympic Lifter’s Block system program that is difficult to synthesize. At the moment I can only give you indication about the general model of Olympic lifter block system, it could be represented in three blocks dedicated to improve: - Block A –Maximal strength - Block B –Explosive strength and power output - Block C –Maximal power output in the specific competition exercises. The Shock method should be used starting from the end of Block A until Block C with gradual increasing of its intensity (the fall height); but, it‘s important to know how to link this method with the others in the training sessions and in the different micro-cycles of Block A and Block B. I know that this is a non-exhaustive answer, but I think you can understand that all the aspects of this issue need to be treated in an article or book.

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VII TOPIC Q: I have your SSTM manual and am trying to put together my training year. As I think shot put is a speed strength sport: I. GPP (4 weeks) II. Development of max strength repeat serial variant 2 for hypertrophy (10 weeks) a) one 4 week cycle: 3 - 5 sets of 8 -10 reps b) one 6 week cycle: 3 - 8 sets of 3 - 8 reps III. Development of max strength repeat method (12 weeks) a) 4 week cycle: 2 - 4 sets of 2 - 3 reps b) 4 week cycle: weight releaser work - 120% - 140% of 1rm released to 80% c) 4 week cycle: 2 - 4 sets of 2 - 3 reps IV. Development of explosive strength (8 weeks) a) Two 4 week cycles, including a deload week b) Use the complex method c) Cycle the following: i. Squat at 90% followed by Kettlebell jumps ii. Kettlebell swings followed by standing broad jumps iii. Deadlifts at 90% followed by kettlebell swings iv. Bench press at 90% followed by plyometric pushups v. Plyometric pushup followed by medicine ball put throws vi. Push press at 90% followed by sandbag jerk for height V. Development of high speed strength (8 weeks) a) Two 4 week cycles, including a deload week b) Contrast method i. Overhead kettlebell throw(16kg) followed by Deadlift with 90% of max ii. Medicine ball push put followed by bench press iii. Sand Bag jerk for height with 30 - 40% of max followed by Push press at 90 to 95% VI. Maintenance (4 - 6 weeks) I would be throwing all through these cycles using Alternative Method variants 2, 3, and 5 in the last 22 weeks of the season A: Your program is quite OK. I only don’t understand the contrast method of the high speed strength stage. I think that the maximal strength exercises should be followed by speed-strength exercises and not vice versa. I imagine your program in the following scheme: Block A. Concentration of strength work (22 weeks): Block A1. Development of max strength repeat serial variant 2 for hypertrophy (10 weeks). Block A2. Development of max strength repeat method (12 weeks).

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Block B. The intensification of work regime (16 weeks): Block B1. Development of explosive strength (8 weeks) Block B2. Development of high speed- strength (8 weeks). Block C. The competition stage (4-6- weeks). I think that you need to add in your program only specific work. In the first two stages it should be the competition exercise’s execution with lighter weight and without maximal effort. The objective of this work is to not lose the specific rhythm of the competition exercise’s movements. During the following stages this type of work should be gradually substituted by the contrast weight shot putting executed with gradual increases of power effort. The right choice of strength exercises have to be done in coherence with the competition exercise’s technique. I am not the expert in the Shot put technique, but to my knowledge of Shot put technique, I think that your choices are in the right direction. For the specific training stage, it could also be useful to include single elements of the competition exercise: - Back jump from the Shot put start position (first part of the competition movement) as long as possible - 3-5 consecutive back jumps on the right leg from the Shot put start position (repetitions of the first part of competition movement) as quickly as possible - Back jump from the Shot put start position with a barbell on the shoulders or with a Kettlebell in the right hand directed more aloft(upwards) than in back (in the start position the Kettlebell should be putted near the right leg) - Shot put (the second part of the competition movement) with weight, trying to direct the weight more aloft– over some landmark, ‘put’ on a tree branch 2 -3 meter away from the athlete. The distance from the athlete and the tree should be gradually increased of 0.5 – 1 meter after every 2 repetitions of exercise.

VIII TOPIC Q: It is clear that the volume of a concentrated strength block depends on athlete specific factors, such as the athlete’s preparedness and recovery capacities. Therefore, the load should be determined experimentally since its athlete dependant. Yet, in the conditions in which we monitor the athlete’s parameters (bodyweight & heart rate tendencies) and his ability to execute explosive efforts, are there any guidelines which would show prudently how much we can allow explosive strength to decrease, without any ill effects? I’m sure there is an optimal range, and dropping outside the range would make overtraining a very real danger. On the other hand, allowing explosive strength to drop too little may mean a weaker training effect than in the optimal range. Do you have any recommendations concerning this issue?

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A: If I understood this question well, you asked me how it’s possible to find out the optimal volume of loads to be used in Block A (the concentrated maximal strength loads) that have to ensure no excessive decrease in explosive strength so that the “collapse” of the adaptation process will not be reached. To synthesize, your question focused two important issues: 1. How to plan the optimal volume of strength loads 2. How to develop (realize) and how to manage (control) the training process I have to say that these are two basic elements of my conception of the “Programming of training”. Many people that read my book “Programming of training” lost the basic idea of my conception of Programming, thinking that it is only the Block model of preparation. My conception of “Programming” concerns the rules and methods that elaborate the training plan and realize it in practice. This conception was elaborated in the 1960’s and was named Programming because at that time nobody used the terms “System Analysis and Process System Design” together in the sport sector. Now, after many years, I don’t wish to change the term “Programming” because someone is using “System Analysis and Process System Design” in sport training in an extensive way, mixing the analysis of biological aspects (focused in my “Programming”) with other aspects (logistic, economics, and so on). In every sector (not only sport), when you start the analysis of a “system” you have to fix (and write down) the “point of view” and the “context” very clearly to delineate the data and function for analysis. Reading the articles of the persons that write about “System Analysis and Process System Design” in sport training I have always the feeling that they miss this step, especially for the context. Coming back to your questions, I have to say that in “Programming” there could not be univocal answers; they depend on the many variables that define the “system” (the athlete’s starting level, the time table of competitions, the goals etc...), and for this reason I can give you only general suggestions. 1. The total volume of the strength loads that should be used in Block A is settled on the base of the total volume of these loads (kg and repetition number) that the athlete performed during the whole preceding preparation period. This value is the indicator of the Block A optimal load quantity for the athlete. 2. The duration of the blocks should be calculated based on of the duration of the preparation period of the athlete: each block should be of the same duration. 3. The total strength load’s volume must be distributed in Block A based on the general rules of microcycle construction of strength sport disciplines (this is the more simple way) or based on the more sophisticated microcycle models (see my article in SSTM). This is the most complicated component of the training program’s planning because in a microcycle, the correct regime for “work – recovery” is very important to avoid overtraining. 4. The optimal level of the explosive strength’s decrease should be not more than 10 – 12%.

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IX TOPIC Q: I am an Italian bodybuilder and I wish to ask you some questions on the Block method as applied to bodybuilding. What do you think of using these means, training in two various Blocks, A and B? Block A: strength 1. Max Effort: fewer sets of 1-2 reps with longer recoveries between sets (3-6 minutes) with basic exercises (squat, deadlift, bench press, military press, incline bench press, chin ups, and rows) 2. Dynamic Effort, explosive strength: many sets (8-12) of 1-10 explosive reps with 50-75% 1RM and with shorter recoveries between sets (30 seconds-1 minute). 3. Plyometric work (Jump). Block B: hypertrophy 1. Fewer sets (3-6) of 5-15 reps with longer recoveries between sets (4-6 minutes), and with mostly basic exercises for hypertrophy of white fibers. 2. Many sets (6-20) of 8-20 reps with shorter recoveries between sets (30 seconds-2minutes) and with mostly isolation exercises to hypertrophy red fibers. A: The Block System has been elaborated (developed) for the Olympic sports. The principal objective in the Olympic sports is the improvement of competition movements; in other words, the increase of their power. In the traditional training system these objectives were obtained using a complex-parallel way (with the constant "rotation" of the principal training means during the microcycles of the preparatory period). The Block system is based instead on the conjugatesequence development of the principal components of the competition movement’s power; at the beginning, the strength component is developed, while later, the speed component. What are the principal components of the result in Bodybuilding? I think that in Bodybuilding the principal objectives of training are not linked with the improvement of the motor actions, but an increase in muscular mass and a decrease in subcutaneous fat. From my knowledge, Bodybuilders always use the Block System in this manner: Block A – for muscular hypertrophy. Block B – to decrease the subcutaneous fat. Nevertheless, muscular hypertrophy can be achieved in different ways with a sequence using different methods. A primitive example of this: at the beginning, increase the number of motor units (muscular fibres) involved in the movement, and later, increase their measure. Your colleague Sergey Strucov has proposed this other idea (see his post in the forum): at the beginning, increase the size and number of the myofibril sarcomeres; after, increase the myofibril sarcoplasmatic reticulum. These objectives are realized using different execution techniques of exercises. If in a Block system program there must be a sequence of objectives, like those exposed before, what you proposed are not clear in their objectives.

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In your Block A the objective is strength. The first exercise is what assures the increase of maximal strength of great muscular groups. The second exercise could be probably used for the development of Local Muscular Resistance. The third exercise could be used for the development of explosive Strength and Reactive ability. What could connect these exercises with the principal objectives of Bodybuilding training? The methods used for Block B exercises are not clear to me. In these exercises, what could assure the hypertrophy of the slow muscular fibres or the fast muscular fibres? As I wrote to Sergey Strucov, I would like remind you that I didn’t elaborate Block System training for Bodybuilding. I was never directly involved in it and have never published any publications about Block System training for Bodybuilding. So we are discussing something that is new to me: how it is possible to use this model of training organisation also in Bodybuilding, a sport discipline very different from Olympic sports. You proposed: Block A. Strength: the improvement of the neuromuscular component of strength (increase in the number of motor units recruited in movements).This objective is obtained through the use of Olympic sport discipline methods: maximal strength effort, repetition method, and explosive effort method: 1. Max Effort: fewer sets of 1-2 reps with longer recoveries between sets (3-6 minutes) with basic exercises (squat, deadlift, bench press, military press, incline bench press, chin ups, and rows). 2. Dynamic Effort, explosive strength: many sets (8-12) of 1-10 explosive reps with 50-75% 1RM and with shorter recoveries between sets (30 seconds-1 minute). 3. Plyometrics work (Jump). Block B. Muscle Hypertrophy: increase the muscular fibre’s measure (separately, Slow Twitch Fibres and Fast Twitch Fibres). 1. The Fast Twitch Fibre’s hypertrophy development through the exercises which are performed with a complete rest intervals (“fewer sets (3-6) of 5-15 reps with longer (largo) recoveries between sets (4-6 minutes), and with mostly basic exercises for hypertrophy of white fibres”). 2. The Slow Twitch Fibre’s hypertrophy development through the exercises which are performed with interval regime (“many sets (6-20) of 8-20 reps with shorter recoveries between sets (30"-2 minutes) and with mostly isolation exercises to hypertrophy red fibres”). Block C. Reducing subcutaneous fat (the appropriate methods are not yet described, but it could be the traditional Bodybuilding “relief” perfection methods). I’ll try to give you my opinion. 1. The sequence of the Block’s finalizations (A-B-C) seems reasonable enough to me. 2. Regarding the means and methods used in Block A (increase of Maximum Strength) it’s necessary to add that: - All exercises should be executed with large ampleness of movements

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The first exercise method must be changed from the beginning to the end of Block A: from the 10RM method use to the maximal strength effort repetitions method use; - The second exercise should be executed with a slow concentric phase and a very fast (explosive) eccentric phase: the 5-10 repetitions sets with 50% overload weight and with complete rest intervals between sets - The second exercise should be also executed in 5-6 repetition sets with 60-70% overload weight, with brief muscle relaxation between each repetition and with complete rest intervals between the sets - The third exercise could be represented by Drop Jumps (Shock method) with the execution technique proposed by Sergey Strucov, and by Russian Kettlebell Squat Jumps. 3. Regarding the means and methods used in Block B (muscle hypertrophy), I have to say that the exercises of Block A already ensured FTF hypertrophy, so Block B only needs to continue this process with the most appropriate methods. The separate strength development of STF is not easy and I am not sure that it will be possible to increase the volume separately of STF by extending set durations and reducing the rest intervals of Block A exercises. This is the actual problem of modern sport training methodology: in the endurance sport disciplines, the separate increase of aerobic and anaerobic capacities (also with the use of different overload training methods) is very important for the high level athletes. If this is also important for bodybuilders we could try to use in your Block B the following methods: - To obtain FTF hypertrophy, your first exercise should be used with 85% overload, with maximal repetition numbers in a set, performed very slowly, with large ampleness of movement, and with complete rest intervals. - To obtain STF hypertrophy, it’s possible also to use the first exercise with a traditional “pyramid” method, because the second part of the “pyramid”, maybe, could assure the STF are involved in the ‘work’. - To obtain STF hypertrophy, the exercises could be performed using traditional Bodybuilding techniques: without maximal ampleness of movements, with 10-40% overload, and in a regime of 30-60 second set duration (till the “burn” pain), with active recovery intervals of 5-10 min duration. Your third exercise proposed for Block B seems to me more adapted for Block C. If we are talking about the organisation of the Block system in Bodybuilding, I have to repeat that it should be realized in completely different ways with respect to the Olympic disciplines: with another base of principles of the conjugate-sequenced use of differently emphasised training loads. In what way is it possible to create this system? Because I don’t have the experimental data of the practical application of this system in Bodybuilding, I can only explain my opinions regarding the possible conceptual theoretical models that could be used. In Bodybuilding, it’s not necessary to increase the power effort of the competition exercise as it is in Olympic sport disciplines. The final objective of Bodybuilding training is muscle hypertrophy. So, the specific exercises in this case should be represented by high volume (repetitions

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number) overload exercises performed slowly without muscle relaxation. To involve the major part of muscle mass in the morphological reconstruction process, ensured by this specific method, one needs to activate the neuromuscular mechanism of strength capacity (to “wake up” the “sleeping” motor units). This allows the specific exercises to be performed with heavier weight. The maximal effort exercises and the use of the Shock method should ensure this possibility. So, the explosive strength exercises are not the only specific means that could be used to stimulate the CNS for increasing maximal strength. Before you start using these two very hard training methods, one needs to prepare the neuromuscular apparatus of the athlete during the special preliminary training stage. So, with the use of the classic variants of strength training methods, the Block system could be created, for example, in the following way (Note: Remember that each block must include the training means of the preceding and the following blocks; the training methods of each current block must be gradually substituted by the following block’s training methods). Block 1. The preliminary stage. Could use the exercises of your Block A1. The 10RM exercises should be performed slowly with maximal amplitude. The explosive exercises should prepare the athletes for the use of the following Shock methods. Block 2. Increasing maximal strength based on the functional-morphological reconstructions without excessive muscle hypertrophy One Could use the serial-repetition method (the exercises must be performed without muscle relaxation): Set 1 - 8-10 repetitions with 80% weight, 3-4 min rest. Set 2 - 5 repetitions with 90% weight, 3-4 min rest Set 3 - 3 repetitions with 93% weight, 3-4- min rest Usually, use 2- 3 series of all three sets with 6 – 8 minutes of rest between each series. Block 3. Increasing maximal strength based on the neuromuscular mechanism’s stimulation. One needs to use the maximal effort method (the exercises must be performed slowly with muscle relaxation): 1. 2-4 sets of 2-3- repetitions with 90-95% weight. Rest intervals of 4-5 min. 2. This method could be used only every 10 – 14 days: - Set 1 -1 repetition with 90 – 95% weight, - Set 2 -1 repetition with 95 – 100% weight, - Set 3 -1 repetition with 100 or more than 100% weight. Every set should be executed two times. Rest Intervals of 4-5 min. 3. The Shock Method.

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Block 4. Increasing maximal strength based on the functional-morphological reconstruction with muscle hypertrophy. Could use the repetition method (the exercises must be performed without muscle relaxation): 2-3 sets of 10-12 repetitions with 75-80% weight), 2 min rest. The Block 3 methods and the Block 4 methods could be used in the same training stage in a more traditional way: for example, using the maximal effort exercises only once a week (one training session – the maximal effort method, the other training session – the repetition method). Also, it’s possible to start using only the maximal effort methods (until the stabilization of the maximal effort weight increases) and, after that, to use only the repetition method (until the new stabilisation of maximal strength increases). This changing of methods could be used several times. Block 5. Increasing muscle mass without increasing maximal strength. Could use hypertrophy training methods with a gradual increase in training volume (total repetitions number); for example, the “pumping” super series of 30-60 second exercises with lower (30-70%) weight executed with reduced amplitude. Block 6. The pre-competition preparation Could use all of the traditional methods of reducing subcutaneous fat. So, in the second part of the Block system training model for Bodybuilding, the intensity of loads (the overload weight) should be gradually decreased, but the load’s volume (the repetition number) should be gradually increased.

X TOPIC Q: How would you place exercises that have very high dynamic correspondence in blocks where the Stimulation Method is used? Should they be performed at the end of this workout, later in the day, a different day, or not in this block at all? Is there a difference with loads that are multi jointed but have very high dynamic correspondence? Do you suppose there may be a heightened risk of injury by using 95% loads in single joint exercises? A: 1) How would you place exercises that have very high dynamic correspondence in blocks where the stimulation method is used? Should they be performed at the end of this workout, later in the day, a different day, or not in this block at all? The Stimulation Method is the SuperMethod of SSP that must be used only by high level athletes in training sessions dedicated to explosive strength improvement; in the case of the Block System’s use, at the end of Block B. In this training session the athlete must not use any other SSP exercises. More specific training exercises must be used in the subsequent Block C.

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2) Is there a difference with loads that are multi jointed but have very high dynamic correspondence? The Stimulation Method cannot be seen as single joint exercises with subsequent multi joint exercises, but as two exercises, each with a different emphasis (maximal strength and explosive strength), in which the same muscle groups are involved. The first exercise (maximal strength) assures the stimulation of CNS that allows execution of the second exercise with higher power output. 3) Do you suppose there may be a heightened risk of injury by using 95% loads in single joint exercises? The use of single joint exercise with 95% overload could be very dangerous if, in the preceding period, the athlete doesn’t perform the exercise with lower overload weight.

XI TOPIC Q: How long do you expect residual effects from the Stimulation Method into Block C? Also, should Block C be concentrated with Specialized exercises and the use of the Shock Method? For a team sport (i.e. basketball), how long should this block last? A: 1) How long do you expect residual effects from the Stimulation Method into Block C? Usually the residual effect has the same duration as the Stimulation method’s use. 2) Should Block C be concentrated with Specialized exercises and the use of the Shock Method? Sometimes in block C it’s possible to use 1- 2 series of Depth Jumps. In this case, the depth jumps are not finalized towards improving explosive strength, but rather they are used as a method of neuro-muscular stimulation. 3) For a team sport (i.e. basketball)l, how long should this block last? Usually all blocks have the same duration. The duration depends on the total preparatory period time. In the case of a very short preparatory period time, Block C could be put in the first part of the competition period or it can take all competition period. In this last case the training load’s programming of Block C would be not easy.

XII TOPIC Q: Is the concentrated strength phase fractal? In other words, could we change the scale of time that you execute the whole phase and still get the same outcome? Could you have a concentrated phase that is 2, 3, or 4 weeks long? Would the changes that occur after a traditional concentrated phase of 6 weeks to 3 months be rescaled in 2 to 4 week blocks? If so, would it not be more effective to have smaller phases of "cycling" through A, B, and C type training in a year? Would progress not be more sustained with smaller phases constituting the annual training program?

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A: Of course the strength concentration phases could be 2 or 4 weeks long. It depends on the type of sport discipline, duration of preparation periods, and calendar of competitions. It depends also on the role of strength training in the whole sport preparation system. A longer preparation period could permit longer concentration phases, which could also bring a more deep morphological transformation effect (to increase power output in specific competition exercise). This is particularly important in sport disciplines where the sport result is directly determined by the physical preparedness of the athlete. For example, in Track & Field jump disciplines, increasing push up explosive strength assures an increase in sport result. In sport games (tennis, soccer, basketball, etc.) the preparation period usually is very short and the sport result is influenced more by other factors such as psychological, technical, and tactical mastery. The physical preparation training, and particularly strength training, should assure an optimal and stable level of multilateral physical conditioning during the competition period, which is the basis for specific sport mastery. So, in these sport disciplines the concentration phases could not last more than 2-4 weeks and, in this case, the strength increase would not be very high. A shorter concentration phase should be used also in sport disciplines where the sport result is determined mainly by the athlete’s technical mastery, for example, in Track & Field throwing events. Too high of a strength increase could disturb a very “sensitive” specific biodynamic structure of the competition exercise’s technique. For this reason, progressing in strength exercises should be done gradually by taking “small steps”.

XIII TOPIC Q: 1. Where would you align the 100,200, and 400m respectively? Are they grouped with the jumps or are they categorized as requiring a high level of technical mastery? In other words, what is the minimal length for the concentrated strength phase for these events? 2. In the phase directly proceeding the concentrated strength phase, where recovery is paramount to realize the beginnings of super-compensation, what type of activities would be used for 100-400m athletes? 3. What strength methods could be used to improve the explosive strength and explosive reactive strength of a 100-400m sprinter, and what would be the absolute minimum length of the concentrated strength phase to elicit the required effect? A: As I understood, all three of your questions regard the application of Block System training for sprint running. To understand the basic principles of the Block system training I suggest you read my articles presented on this site, as well as my forum answers about ConjugateSequence System and Block system training. You can find an example of Block system training for 400m running in the thread “The stimulation method” (see my answers to Jamie Douse). Block A:

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A1 - The preparatory stage. Strengthening of the most important muscles for speed running, their antagonists, and upper body muscles with the use of overload exercises (5-10 RM method), as well as “long” (low intensive) jump exercises. A2 - The maximal strength stage. Increasing ‘pushing up’ maximal strength with the use of overload exercises (1-3 RM method). A3 - The speed-strength stage. Increasing of explosive strength and maximal anaerobic power by using “short” jumps and leaps with intensive ‘push ups’, or with the use of the complex super-method, in which the first work (tonic) consists of 2 sets of 6-8 jumps with a Russian Kettlebell held between the legs, while the second work (developing) consists of 2 sets of 5-6 repetitions of multiple long jumps (6 or 8 jumping passes from leg to leg). These exercises should be performed three times a week. On the other days light running exercises (prolonged aerobics cross running, long accelerations etc.) and auxiliary exercises (stretching, core and postural gymnastic etc.) should be performed. Block B: B1 - The specific power stage. Increasing the running footstep’s length and the anaerobicalactic capacity (of the alactic threshold) with the use (three times a week) of alternate leaps on a slope. On the other days you should perform the same exercises like in Block A, but instead of cross running one should perform the aerobic fartlek with very careful and gradual increases of anaerobic threshold speed level. B2 - The specific running speed stage. Track & Field Training: performing the 200 and 400 meter runner’s specific training methods, including glicolitic interval training. Block C: 400 m and 200 m distance running in preliminary competitions. The running exercises should be used during all three blocks with different levels of power output (speed) and different methods. The principles of these exercises’ use and their placement in a Block training program are described in my article “Speed training for high level athletes”. The running exercises’ power output (speed) must be increased from the low level of Block A till maximal level at the end of Block B and of Block C (see my article “Speed training for high level athletes”). The specific running technical work must be concentrated at the end of Block B (B2) and in Block C. The general changing of Blocks contents must be determined by the Superimposition principle (see my article “Organisation of training process”). The strength methods to improve the Explosive Strength, High-Speed strength, and Reactive Ability, adapted for a 100-400m sprinter are described in my book “Special Strength training: a practical manual for coaches” (chapter 2.2, pages 25 – 36). Regarding the length of the concentration strength phase, it depends on the preparation period’s duration. It’s very important to understand that Block system training is elaborated for high level athletes and finalized to obtain sport result improvement in an exact moment of time (the competition date). For this reason, all temporal parameters of a Block system training pro-

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gram should be determined by the yearly competition calendar of an athlete (see my article “The skills of programming training process”). In the case where the athlete has a series of competitions in the competition period, the preparation period duration should be divided into two main stages (Block A and Block B). In the case of only one important competition, the preparation period should be divided into three blocks (A, B and C). You can use any duration of strength concentrated loads (from one week to one month) depending on the time that you have from the preparation period to the competition. The basic principle is: if you have at your disposal a longer preparation period, you have more time for the concentrated strength stage, and thus could obtain a higher level in the final sport result.

XIV TOPIC Q: In your book "Special Strength Training", you provided a concentrated phase for improving the acceleration of a 100m sprinter. I am aware that explosive strength and max strength is the main prerequisite for the first 30m of the 100m race. I am also aware that reactive strength is an important factor for max speed in the final section of the 100m sprint. Did you develop a strength phase for a 100m athlete that was the opposite of Mr. Zubov’s? In other words, do you have a concentrated strength phase for improving the 30-100m phase of the 100m sprint? If not, what would be the main exercises that could be used to construct such a strength training phase? A: To maintain the speed in the 30-100 meter phase of the sprint one needs have a good Alactic anaerobic capacity (high level of “Alactic threshold”). Block B of my Block system program for sprinters is finalized for developing this capacity, using alternate leaps on a slope (see the short “uphill running” in the book “Special Strength training: practical manual for coach”, page 47). In Block B, one could also use the serial-interval method of scissor jumps with overload (the description of technique is in “The program for Top level Middle Distance runners”, page 88). The scissor jumps with overload should be performed in 10 seconds (one set) in the following regimes during Block B: B1. 8-12 sets with 60 second rest (2-3 series with 6-8 min of rest) B2. 8-12 sets with 30 second rest (2-3 series with 8-10 min of rest) B3. 8-12 sets with 10 second rest (2-4 series with 10-12 min of rest).

XV TOPIC Q: "A shorter concentration phase should be used also in sport disciplines where the sport result is determined mainly by the athlete’s technical mastery, for example, in Track & Field throwing events. Too high of a strength increase could disturb a very “sensitive” specific biody-

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namic structure of the competition exercise’s technique. For this reason, progressing in strength exercises should be done gradually by taking “small steps”. A couple of questions: 1. How much is too high of a strength increase for a thrower? 2. What is meant by “progressing in strength exercises should be done gradually by taking ‘small steps’”? A: In the sport disciplines where the sport result is determined largely by the athlete’s technical mastery (discus, javelin, high jump etc.), it is very important to organize the increase in strength with the improvement in the capacity to realise the strength in the competition movements. If the athlete uses a very effective training method, he or she can have such a high strength increase that the specific perception of his competition exercise technique cannot keep up. This happened with Yanis Lusus before the Tokyo Olympic Games. He used a very hard variant of the Shock method that assured a very high increase of explosive strength. The athlete lost the specific perception of the throw’s running start (the rhythm of steps), and, consequently, his old technique was not adequately adjusted to his new level of explosive strength. The short time of the pre-competition stage didn’t allow him to refine a new technique and he lost the gold medal in Tokyo. The concentration of strength loads is a very effective method that assures a very high increase of the strength capacity, but this needs to be correlated with the competition exercise’s technique. This method must be used only in the personalized Block system training program with well elaborated specific stages: the forward “step” of increasing strength, assured by Block A (concentrated strength loads) must be followed by the use of specific methods that assure a gradual improvement of the capacity to realize this strength in the competition movements (Block B and Block C). In sport disciplines with complex technique it is better to use Blocks of shorter duration: in this case, the strength increase will be not as high and the “drastic” technique corrections shall not be needed. This method is not recommended for less qualified athletes with unstable levels of technical mastery. One last consideration: the classic technique of short put is usually not very complex.

XVI TOPIC Q: I was curious as to the "optimal" way to properly taper a short sprinter (100-200m) during weight training for competition, while also providing enough stimulation and overload so as not to detrain the athlete. A: If I understood well, you are interested in the optimal planning of the pre-competition period of Track & Field sprinters. This is a very complicated issue because there are no universal answers to this question: it all depends on the training program used by the athlete in the preced-

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ing preparation period. I suggest you read my articles about Block System training. In the Block System, the Taper effect is not used, but the Long Term Delayed Effect (LTDE) of concentrated SPP loads. The LTDE and Taper are based on the physiological phenomenon of Super compensation, but they are two different training modalities. Tapering is used in the pre-competition period and has two subsequent training stages: the “exhaustive” training work with a big volume and intensity of loads, and the following stage with drastically reduced volume and intensity of training loads (“Reduced Training”-Costill et al. 1988 or “Tapering” - Houmard, Johns, 1994). Usually, the use of the Taper is finalized not for increasing the energetic resources of the athlete’s organism (in that moment these recourses must be already at a high level), but to activate the energetic potential of the athlete’s organism before the competition stage. The LTDE of the concentrated strength loads is used at the beginning of the preparation period to assure the increase of the organism’s energetic potential that permits an increase of the training effect of the means used in the following training period. In other words, the use of the Taper can be viewed as the sequence of two training stages with: - The loads of high volume and intensity, - The low level loads of volume and intensity. The use of the LTDE can be viewed as the sequence of two training stages with: - The loads of high volume and low intensity, - The loads of low volume and high intensity. Nevertheless, there are two other important differences between the use of the Taper and the use of the LTDE. 1. The first part of the training plan with the use of the LTDE (Block A) does not include “exhaustive”, but rather “concentrated” loads. The word “concentrated” means “isolated from other” and “localized in limited time”. For example: in speed-strength sport disciplines, Block A is primarily used for maximal strength overload exercises; therefore, all of the adaptive processes of the athlete’s organism are involved to increase his specific energetic potential. The volume of these loads achieves the maximal level of the athlete not because the athlete uses a very high level of overload exercises in each training session, but because he uses only these kinds of training sessions in this period where all the training time is dedicated primarily to one type of work, and all “adaptive energy” of his organism is not directed for other works. This doesn’t mean that the athlete must use hard strength exercises every day: the training loads in the microcycles of Block A must be organized rationally; they must not disturb the recovery processes and must assure the morphological-functional transformation. Only in this case will it be possible to obtain the increase of the functional state of the athlete’s organism (with its overreaching) in the subsequent training stages, Block B and C. 2. The second part of the training plan with the use of the LTDE isn’t a simple decrease of volume with an increase of intensity of the same training loads, but rather it’s the change of loads emphasis. The decrease of volume loads (i.e., the decrease of the number of repe-

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tition in overload exercises) have to begin at the end of Block A, because during Block A the overload weight must be gradually increased. In Block B, the loads volume is decreased because more intensive training means are used (overload jumps, intensive bounces and short running starts). In this period also the load’s (exercises) specificity must be gradually increased.

XVII TOPIC Q: I have several questions dealing with basketball. How do you condition all the energy systems that a basketball player uses during a game? Would you condition each system simultaneously with equal focus in a Block, with varied focus, or would you only train one at a time (i.e. only one quality in each block)? Would you be able to perform this training at the same time as training for power/vertical jump improvement, or would the conditioning limit gains from the power training? A: Your questions concern the training strategy that should be settled in relation to the preparedness level of athletes and their competition calendar. If athletes need a great increase of their physical preparedness level (and they have time to do it), I suggest you use the Block System of training model. Each Block of Block System training does not have such a rigid subdivision of its finalization as “to train one at a time (i.e. only one quality in each block)”. Each block must have one-two primary load finalizations (see my article about middle distance training). In the sport games, Block System training also has another particularity-it envisions that the athletes constantly carry out their technical work. For the above considerations, the Block System training model of a basketball preparation cycle is very complex. I can only indicate you the way to elaborate this system. The main objectives of basketball’s physical preparation are: - To improve the athlete’s capacity to carry out the basketball competition activity at higher intensity levels (higher speed in body displacements, higher jumps, and more powerful ball shots and passes) - To assure that this competition activity will have the lower energy cost for the athlete’s organism. The speed of body displacements (the start accelerations and the change of directions) and the height of jumps are influenced by the power output of the leg’s push movements (i.e.: by the explosive strength of leg extension muscles). The explosive strength of leg extension muscles is limited by their maximal strength. As a consequence of this consideration, we can fix the first element of training strategy for basketball physical preparation: maximal strength of leg’s extension muscles → explosive strength of leg’s extension muscles → start running speed and jumps height. The power of passes and shots (the velocity of ball’s flight) is fixed by the explosive strength of muscles involved in these specific movements. The explosive strength of these movements is

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limited by their maximal strength. So, we have the second element of the training strategy: maximal strength of upper body muscles → explosive strength of specific movements → power of shots and passes. In the preparation cycle’s plan, these two strategic lines (speed of body displacements and power of passes and shots) could be used concurrently because they include the same sequence of the changing of loads with different emphasis. The maximal and explosive strength of leg extension muscles are also basic factors of Maximal Anaerobic Power (MAP). The high level of MAP assures the execution of higher intensity elements of the basketball competition activity, with lower involvement of the glycolitic energy supply mechanism. The high level of MAP also assures the lower involvement of recovery processes. The combination of leg strengthening exercises, bounces, and jumps with specific basketball drills ensures the ability to increase specific speed and maximal anaerobic power. Now we have to improve the recovery capacity. The recovery capacity is based on the capacity to rapidly pay the oxygen debt or, in other words, to eliminate lactate from muscles during rest. If the high level of MAP assures that this debt will be lower, the high level of VO2 assures the possibility of rapidly increasing the aerobic process in the rest period and eliminating HLa more quickly. The most important method for improving VO2 is interval training, preceded by continuous aerobic running and aerobic fartlek. So, we can fix the training strategy line to improve the recovery capacity: prolonged aerobic running → aerobic fartlek → interval training. Prolonged aerobic running and aerobic fartlek can be carried out at in the same period with maximal and explosive strength loads. Interval training must be carried out only after increasing the maximal speed. The interval training must include specific basketball drills, executed in an interval regime. Based on the above considerations, we can design the following Block system conceptual model of the physical preparation plan with gradual increases in training intensity and specificity. Introductory Block (Strength-Aerobic work of high volume and of low-medium intensity): - Leg strength exercises (Barbell Squats, Calf Raises, etc…) and upper body strength exercises that must be executed with gradual increases of overload weight during this training stage, from10 RM to 5 RM (Monday and Thursday) - Extensive long bounces and jumps (Thursday and Friday) - Prolonged aerobic running (Wednesday and Saturday) The first training session, which is long and hard, must be carried out separately from the basketball training sessions. The second and third training sessions (séances) could be carried out after the basketball training session. During this and the subsequent Block, the basketball training volume and intensity must not be high. Block A (high intensity-low volume strength work and Aerobic Fartlek):

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1. Leg extension strength exercises (Barbell Squats, Calf Raises) and upper body exercises with 5-2 RM overload weight (Monday, Wednesday, and Friday, or only Monday and Thursday training sessions separate from basketball training). 2. Prolonged aerobic running of the preceding block should be gradually substituted by Aerobic Fartlek (Tuesday, Thursday, and Saturday, or only Tuesday and Friday). Block B (Explosive Strength and Maximal Anaerobic Power): 1. Explosive leg strength exercises: Barbell Squat Jumps, Russian Kettlebell jumps, intensive bounces, and jumps (see my answer to Sergio Gabba in “Training for the high jump”), Explosive Strength upper body exercises with medicine balls (Monday, Wednesday, and Friday, or only Monday and Thursday training sessions separated from the basketball training sessions). At the end of this block, intensive bounds and jumps can be replaced by 2-4 series of 10 Depth Jumps. 2. 20-30 m distance uphill running executed with complete recovery after each repetition. During the recovery phases, athletes must execute light running accelerations (Tuesday, Thursday, and Saturday, or only Tuesday and Friday). Block C (High intensity specific speed and power work): 1. Specific speed and explosive strength exercises (10-20 m starts, basketball jumps and shots) executed with the repetition method (long rest intervals) and serial-repetition method. The “classic” Depth jumps of the preceding block must be replaced by Depth jumps with subsequent jump shots. 2. Specific tactical combinations executed with maximal speed (serial-repetition training method and interval training method). All physical preparation training of Block C must be carried out on the basketball court before the planned technical-tactical training. Each Block’s duration depends on the duration of all of the preparation periods, as determined by the competition calendar. So, the duration of this plan can be of 8-12 weeks. With a longer duration you can reach a higher increase of the athlete’s special physical preparation level.

XVIII TOPIC Q: I have few questions concerning the thread “Conditioning and VJ improvement for Basketball”. Introductory Block (Strength-Aerobic work of high volume and of low-medium intensity): 1. Leg strength exercises (Barbell Squats, Calf Raises, and others) and upper body strength exercises that must be executed by gradual increasing the overload weight during this training stage: from 10RM to 5RM (Monday and Thursday). 2. Extensive long bounces and jumps (Thursday and Friday).

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3. Prolonged aerobic running (Wednesday and Saturday). The first training session, which is long and hard, must be carried out separately from the basketball training sessions. The second and third training session (séances) could be carried out after the basketball training session. During this and the subsequent Block, the basketball training volume and intensity must not be high. I planned to do squats, deadlifts, calf raises, and the upper body exercises with my kettlebell. Is this OK? For extensive jumps you note to perform them on Thursday and Friday. So should extensive jumps be done at the same day as squats etc…, or should it say Tuesday? Block B (Explosive Strength and Maximal Anaerobic Power): 1. Leg explosive strength exercises: Barbell Squat Jumps, Russian Kettlebell jumps, intensive bounces and jumps; Explosive upper body Strength exercises with medicine balls (Monday, Wednesday, and Friday, or only Monday and Thursday training sessions separated from the basketball training sessions). At the end of this block, intensive bounds and jumps can be replaced by 2-4 series of 10 Depth Jumps. 2. 20-30 m distance uphill runs executed with complete recovery after each repetition. During the recovery phases, athletes must execute light running accelerations (Tuesday, Thursday, Saturday, or only Tuesday and Friday). In this Block (B) can I substitute medicine balls with kettlebell drills, and if so, which drills? A: 1. For extensive jumps you note to perform them on Thursday and Friday. So should extensive jumps be done at the same day as squats etc…, or should it say Tuesday? After reading the text again I discovered an error in my answer: Introductory Block (Strength-Aerobic work of high volume and of low - medium intensity): 1. Leg strength exercises (Barbell Squats, Calf Raises, and others) and upper body strength exercises that must be executed by gradual increasing the overload weight during this training stage: from 10RM to 5RM (Monday and Thursday). 2. Extensive long bounces and jumps (Tuesday and Friday). 3. Prolonged aerobic running (Wednesday and Saturday). The first training session, which is long and hard, must be carried out separately from the basketball training sessions. The second and third training session (séances) could be carried out after the basketball training session. During this and the subsequent Blocks, the basketball training volume and intensity must not be high. 2. …And in this Block (B) can I substitute medicine balls with kettlebell drills, and if so, which drills?

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The upper body exercises of Block B must be explosive strength resistance exercises similar to the specific technical elements of basketball. These exercises should be shootings, chest passes, and overhead passes with medicine balls executed with maximal power effort. These exercises could also be executed in a sitting position, without loading the legs. For the improvement of chest passing power, one could also use the Shock Method Bench Press (executed with a Smith Machine or Ergo Power). In this case, I am not sure that the kettlebell exercises are adequately specific. 3. … I planned to do squats, deadlifts.... To increase running speed and vertical jump height, I suggest using, first of all, a classic Barbell Squat. During deadlifts both legs and back are loaded; so, to increase maximal strength of the leg’s extensor muscles, the deadlift is an exercise that is “less concentrated” than squats. If you really need to Deadlift, you could use squats and deadlifts together, in same training session, to increase the leg’s maximal strength, but you must be careful to not overcome the limit of the leg’s load total volume.

XIX TOPIC Q: This relates to my previous questions on the Stimulation Method and is very enlightening. The implication is that the possibility for new results is limitless albeit in very small increments for a high level sportsman. Would you suggest that both heights be appropriate for a basketball player in different training blocks? Would .75m proceed in Block B and 1.1M continue in Block C? It seems that you are saying that training at .75m will be more effective for improving quickness and explosiveness in very short distances like 5m. Is this correct? A: 1.Would you suggest that both heights be appropriate for a basketball player in different training blocks? Would .75m proceed in Block B and 1.1M continue in Block C? In the Basketball Block System training, Depth Jumps must be used at the end of Block B with a height of 0.75 m. Depth jumps from 1.1m could be used sometimes by very strong athletes as additional exercise that help to increase the effects of Depth Jumps from 0.75 m. 2. It seems that you are saying that training at .75m will be more effective for improving quickness and explosiveness in very short distances like 5m. Is this correct? Besides improving quickness and explosiveness in very short distances, like 5m, Depth Jumps from 0.75 m are an effective training means to improve the speed of the running start acceleration (30 m). They’re also useful in all cases in which it’s necessary to increase explosiveness together with reactive capacity.

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XX TOPIC Q: 1) How long would one use the Complex Super-method in terms of weeks? 2) After using the Complex Super-method in Block B, what transition would you recommend for Basketball in Block C? A: 1) How long would one use the Complex Super-method in terms of weeks? It’s difficult to answer this question, in general, because it all depends on the concrete training plan and the level of the athlete who uses this plan. Because the athlete has to be prepared to use the Complex Super-method, it is necessary to introduce it in the planning of the Block System. In this case, the Complex Super-method should be placed in Block B (as you wrote) and its duration is equal to that of Block B. 2) After using the Complex Super-method in Block B, what transition would you recommend for Basketball in Block C? Block C (High intensity specific speed and power work): 1. Specific speed and explosive strength exercises: starts of 10-20 m, specific basketball jumps and shots (with run up), executed with the repetition method and serial-repetition method (with rest intervals that allow a complete recovery). “Classic” Depth jumps from the preceding block must be replaced by Depth jumps with subsequent jump shots. 2. Specific tactical combinations executed with maximal speed (serial-repetition training method and interval training method). All physical preparation training of Block C must be carried out on the basketball court before the planed technical-tactical training.

XXI TOPIC Q: I would like to post a general outline of the training of a sprinter for critique. I welcome all criticism as I am doing my best to piece together everything I have learned from your articles and others influenced by your methods. Introductory Phase: 1. Weight exercises for upper and lower extremities using 6-12RM 2. Bounds and hops at sub-maximal intensity; may also include some sub-maximal running at very low volumes to maintain form and feel of the movement 3. Prolonged aerobic activity of short duration: 2-3 sets of 5-10min Block A: 1. Weight exercises for upper and lower extremities using 2-5RM 2. Prolonged aerobic work replaced with aerobic fartlek with light accelerations, still with short duration: 2-3 sets and 5-10 min

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3. Include some sub-maximal intensity running to maintain form and feel of sprinting (low volume and low intensity) Block B: 1. Explosive weighted movements for upper and lower extremities (using med ball, and different barbell squat and lunge jumps, etc...) 2. Uphill and downhill sprints of 20-40m 3. Transition into starting depth jumps towards the end of the Block Block C: 1. Acceleration work of 0-30m with complete recovery 2. Sprints of 60-120m with near complete to complete recoveries What parts, if any, did I get correct? Which parts are wrong? How would you correct the mistakes? For example, what should be added to the model and what should be deleted? A: 1. In Block B, it’s necessary to add intensive bounces (3 fold, 5 fold, and 10 fold) that must be performed with maximal explosive effort. The intensive bounces are different from the long extensive bounces of your “Introductory Phase”. The long extensive bounces must be performed in the 60-100m distance (until 120m for high level athletes) with the goal being not to cover the longest distance in each exercise (as in the intensive short bounces of Block B), but rather to obtain the optimal technique of movements and improve the relaxation capacity. 2. I don’t suggest you use downhill sprints in Block B (It may be better to use them in Block C). Instead of Uphill sprints it’s better to use uphill bounced running (see my article about middle distance running). 3. It’s necessary to add more specific running exercises in your program. Long accelerations must be performed reaching ½ of maximal speed in Block A, sub-maximal speed in Block B, and maximal speed in Block C. In Block C, the specific sprinter’s short starts from a low position on the 10 m distance must be used. The block starts must be used progressively from 10 to 30m throughout the Block. In Block A, it’s necessary to also use the following two running exercises. 3. Long build-ups are 100-120m runs performed with a smooth increase in speed up to a point where they are kept constant by inertia while holding technical form. This exercise can be divided into two phases: - The first part of the run, where maximum or sub-maximum speed is reached gradually and then held for an ever increasing distance, according to the improvement of the athlete’s ability in performing this exercise. - The second part of the run, where the speed reached is kept constant while holding technical form, stride length, and overall relaxation. The exercise is performed with a gradual increase in running speed, up to the maximum, with every repetition and at every training session. Rest intervals must ensure complete physiological recovery before the next repetition is performed. Long build-ups should be used also

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in Block A, reaching a speed equal to 50% of maximal, and in Block B with gradual increases in the level of speed. 4. Sprint bounding (50m) is performed with the objective to cover 50m with a minimal number of foot contacts in the shortest possible time. Regarding the Uphill running of Block B. Short Distance Uphill Runs (40-60m) must be executed at maximum speed. The slope must not be inclined more than 2-3%. Nevertheless, the unintentional changes in technical form that often occur when performing this exercise at maximum speed may make it less specific. Thus, it is advisable to perform Bounding Uphill Runs instead, which are performed with an active propulsive movement of the foot plant, as well as an active recovery of the swinging leg.

XXII TOPIC Q: Does the American football training program in your Special Strength Manual consist of Blocks A, B, and C, just A and B, or is that program Block A in and of itself? A: The program consist of Block A (maximal strength) and Block B (explosive strength). Block C must be finalized to increase the specific power expressed in basic competition exercises (the elements of competition activity).

XXIII TOPIC Q: When using Block training for soccer, would each Block A overlap into Blocks B and C? Each energy system would be developed and then overlap into the next block. Would it be possible for you to give the readers an example of how this would apply with your Block system and shock training? A: 1. When using Block training for soccer, would each Block A overlap into Blocks B and C? Yes, when using block training for soccer (or for any other sport) each Block A overlaps into Blocks B and C. This is the principle of Superimposition. 2. Would it be possible for you to give the readers an example of how this would apply with your Block system and shock training? It’s very difficult, perhaps impossible, to design a universal application of Block Training Systems for soccer because of competition calendar particularities and different team’s level. For these and other reasons, in my opinion the Block Training System has to be designed by working together with the team coach.

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XXIV TOPIC Q: 1) When athletes perform a Block of concentrated strength loading you measure changes in a number of their Strength abilities, max strength and explosive strength specifically. These are obviously dynamic parameters which are essential in making decisions on changes in volume which may be required in athlete’s programs. My question is this: do you need to measure explosive strength as peak force/time to peak force or can you estimate from a parameter such as changes in jump height? 2) My second question is: after a period a concentrated loading, a drop in volume is required to allow gains in strength parameters to be realized. Are there guidelines available for the required volume drop? A: The first question: The best parameters from which you can make decisions come from the use of the dynamometric method. The parameters from “changes in jump height” are not reliable for your purpose. The parameters linked to the length or the heights of the jump are affected by the execution technique and by temporal variations of the athlete’s general condition that not always are determined by the preceding load. I completed a study on the correlations between the results of jumps and the explosive strength parameters measured with the dynamometric method (tensometric). These results showed that in the explosive strength training period the measures of jumps were not correlated with the dynamometric explosive parameters. Only with the high level female long jumpers with an advanced and stable jump test technique there was a correlation between the length of five steps jump (alternate jump from leg to leg) and the explosive strength parameters. Nevertheless, I know there are studies of: Alexandre Moreira, Paulo Roberto de Oliveira, Alexandre Hideki Okano, Marcel de Souza and Miguel de Arruda, “Dynamics of the power measures alterations and the posterior longlasting training effect on basketball players submitted to the block training system”, where they successfully used the jumping test battery: four different types of jumps (vertical jump with countermovement [VJ], horizontal jump [HJ], horizontal consecutive triple jump to the right leg [STCD] and horizontal consecutive triple jump to the left leg [STCE]). The second question: In your second question, it seems to me that you want know how to obtain the development of a rugby players’ maximal strength using the long delay effect of concentrated strength work. If I understood well, you need to know how reduce the load volume to obtain the maximal strength level. In my opinion, you are not going in the correct direction. Some considerations about this issue: 1. In rugby, as in the other sport games, the maximal strength level is very important only because it is a component of power. If we talk of strength training in rugby, we should talk, first of all, about how to increase the power level of specific movements of rugby (jumps, short sprints, throwing, pushing, etc …). The maximal strength is very important because it is the basis for the development of specific power.

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2. The strength load’s concentration doesn’t mean an excessive volume of load, but only that the work is localized at the same period: the work with overload must be monolocalizzato; in other words, it must not be assembled with the work of speed, power, or resistance. The dominant load comes from the exercises with overload performed with the progressive upsurge of the weight of the overload (from the 10RM method to the 1-2 RM method). Then, during this period, the volume of the training increases at the beginning, because the weight of the overload of 1 RM gradually increases, but subsequently it decreases, because the intensity of the training stimulus increases (the 10 RM method is replaced by the methods of 8, 6, 5, and 3RM, and at the end a 1-3RM). The total load volume of this period of strength exercises has to achieve circa 10% of the athlete’s total yearly load volume. 3. After the end of the concentrated strength period there is a change in the type of work, though it is not a simple reduction in the volume of the strength load. In the first period the work is finalized to increase maximum strength. In the following period the work is finalized to increase power (jumps, throwing, pushes etc…). The volume of this work must never be high because it necessitates a certain quality in the execution of the exercises and long enough rest intervals.

XXV TOPIC Q: In the Block Training System, have you ever used Isometrics as part of the routines in training? For example, using a six second isometric immediately followed by a lift? A: If I understood well the question, your message regards two questions: 1. Can isometric exercises be used in the Block Training System programs? Yes, they could be utilized as part of the training method, but they should not be the main training means that occupy the whole block. 2. Can isometric exercises be used as the first (stimulating) exercise in the Stimulating Method? Yes, of course, especially if isometric exercises are used in this way: at the first phase of an exercises execution, the muscles must be slowly stretched in an isometric regime until a level, equal to approximately 70-80% of the maximal. Subsequently, the external resistance to the movement must be suddenly eliminated (using a special device). Muscles begin shortening and their previous potential of tension is used for the work against the external opposition, equal to about 30-40% of the maximal. In this way, a very high power of muscular work is developed.

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XXVI TOPIC Q: I have recently read several of your 'New Studies in Athletics' articles and the “Special Strength Training Manual”. My question is: What should the main focus be during the different stages of a strength Block for Long/Triple Jumpers? - The example used for Igor Ter Ovanesian seems to move from (A) Jumps and bounds (B) Barbell exercises (C) Long Jumps & Sprints [as detailed in your 1999 New Studies in Athletics article 'The skills of programming the training process']. - The model developed by Mironenko seems to move from (A) Barbell exercises plus jumps and bounds (B) triple jumps [same reference as above], which was also used with female long jumpers [as detailed in the 1998 New Studies in Athletics article 'Main features of a modern scientific sports training theory']. - The organization used for 'jumpers' moves from (A) jumps and bounces (B) exercises with barbells (C) jumps with overloads (D) depth jumps [as detailed in the NSA article 'Organization of the training process']. A: These articles didn’t include the detailed description of the Block Training System model for T&F jumpers, but only graphics that presented the different load’s volumes used by the athletes in the experiments. As you can understand, each training means could be used with different aims. For this reason, it’s necessary to take into account the main objective of each Block that could be obtained using the training means and methods most appropriate for the athlete. The main objectives of each block in the Block Training System model for speed-strength sports are presented in the SST Practical Manual for coaches. I will try to make these objectives more concrete for T&F jumpers. It’s necessary to remember that, in accordance with the Superimposition Principle, in the second part of each block some training means of the subsequent block should be included. Block A. The main objective is increasing maximal strength and the preliminary preparation to the explosive strength loads The main focus here is on specialized resistance exercises that ensure the increase of maximal strength. So, one could be use: Barbell Squat, Calf Raises, and other leg extension muscle exercises with the training methods that ensure the increase of maximal strength (Po). The second objective of this block is the foundational preparation of the body to the subsequent explosive strength increases. One should use an optimally large volume of specialized exercises (which includes jumping exercises) of moderate intensity (the “long” bounces performed on the 60 -100 m distance with less than maximal power effort). The purpose of these exercises is to prepare the body, as a whole, to the forthcoming intense work. This is done by strengthening the ligaments, perfecting flexibility and mobility in the joints, enhancing elasticity of the muscles, and developing specific endurance to multiple repetitions of explosive efforts. The running exercises (Long Build Ups, Springy running) must be performed with moderate intensity, control of the technique’s execution, and the with relaxation capacity. Block B. The main objective is to increase explosive and starting strength

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Resistance exercises are used here with various weights and isometric exercises performed with a high level of explosive effort. The athlete could also use the complex method of SST. This ensures enough volume and a strong enough training influence on the body as a whole, especially on the skeletal–muscular system, which causes deep adaptive changes. For T&F jumpers, one should use the overloaded jumps (Barbell squat Jumps, Kettlebell Squat Jumps) and intensive “short” bounces, such as triple bounces and quintuple bounces). The intense running exercises should be gradually increased in this period. One could also use 50 m Bounding runs. Block C. Reactive ability and power of work effort High intensity specific means including exercises in the shock regime of muscular work and the elements of the competitive exercise. These means create work conditions for the muscular system that most closely approximate the competitive ones The task of such means lies in perfection of the athlete’s ability to display a highly concentrated explosive effort in order to reach new, previously unavailable, levels of muscular tension power in a specific work regime. Track & Field jumpers could use in this stage the sprint running exercise, specific jumps and bounces, elements of the competition exercises performed with technical control and maximal power effort, and the technical work on the whole competition exercise’s execution.

XXVII TOPIC Q: Thank you for your insight on uphill running. This also begs another question in relation to downhill running. For those athletes in team sports or short sprints, what grade of decline do you recommend? I am assuming it is placed in Block C? Do you find it to be superior to other forms of overspeed training, for example parachutes and weighted shorts? I read this article by Nurmekivi that discusses changes of incline in the same run. I would love to hear your reaction to this information. A: If we are talking about sport players, their speed running training should include two main elements: specific running exercises with lateral displacements and classical forward running accelerations. I think that uphill running and also downhill running should be used mainly as a secondary type of exercise. Uphill speed running ensures the development of the starting acceleration, while downhill running ensures the development of distance running speed. The forward running acceleration in sport games are very similar to the T&F sprints, but are shorter: in soccer-30 m, in basketball-20 m, in tennis-only 10m. The longer the start accelerations of the sport game are, the more useful the downhill running exercises could be for these game’s players, Usually, for T&F sprinters, the uphill slope of speed runs should not be more than 4% (so as not to incur a decrease in stride length). The sport game’s players that usually run shorter distances could use some volume of uphill exercises on a steeper sloped track. However, in regards to downhill running, this exercise should be carried out only on a 2- 4% incline. What is the exact grade of incline to be used? It’s difficult to say precisely; it should be found by the athlete. The grade of inclination should en-

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sure the facilitation of running without a change in the execution of technique. Regarding the article of Nurmekivi, it is an extract of his lectures from the Tartu University. This lecture mainly referred to my works, for example, my article “Speed Training for High level Athletes”.

XXVIII TOPIC Q: In your publications you always refer to high level athletes; I tried to apply the Block Training System to master athletes that have a normal work schedule and thus less time to devote to training. They appreciate the different exercises used in Blocks A and B (especially LME exercises) and have also improved their performances or maintained their level with less time spent in training. Based on these results from non-high level athletes, I have a question for you: do you think that BTS could be applied also to young athletes (from 15-16 years old)? A: The Block Training System is usually finalized for the training of high level athletes not because this model cannot assure an increase in sport results for middle level athletes, but rather because the BTS model represents the last possible way to intensify the training process. The BTS is the most powerful training “tool” that a coach has in his arsenal, and he should use it only when other training models don’t bring any significant improvement to the athlete’s results. For these reasons I think that at the beginning of an athlete’s track record, especially in the younger ages, it’s better to use other training methods which are less invasive on his or her organism’s transformation.

XXIX TOPIC Q: I have a question about the duration of Blocks A, B and C: which is the duration of each of the three blocks in the case of single and double periodization for training? A: The total duration of Blocks A, B, and C is equal to the time frame that the athlete has at his or her disposal for the preparation of the main competition (the most important competition of the calendar). The duration of each block is equal, but it can change in relation to the athlete and the competition calendar. For example, in endurance sport disciplines, the duration of Block A can be longer than Blocks B and C.

XXX TOPIC Q: I have some questions regarding setting up periodization for short sprints: a) In Block A, one uses fartlek runs and easy acceleration runs over 100m, at 3/4 speed. What are the parameters you'd use for the fartlek runs? b) How many days a week should be the minimum for mid- level sprinters?

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c) In Block A, is it better to have weight training on different days, or to combine it with running? Do I understand correctly that in Block B you may want to use weights before the short speed runs? d) In the SSTM, in the short speed/acc program already presented in "Tutto sul metodo d'urto", you do not use hip extension exercises (such as Deadlifts, RDL’s, etc…); do you think bounds and squats are enough? A: You asked me about setting up periodization for short sprints, referring to Block Training System. BTS can be applied only for the preparation period of a concrete sport discipline; because of this, my answers will refer to the training of T&F sprinters who participate in indoor competitions of 60 m distance. If you are asking me about the athletes of other sport disciplines who need to increase 60 -100 m speed, I should give you other answers that will be referred to another BTS application. a) In Block A, one uses fartlek runs and easy acceleration runs over 100m, at 3/4 speed. What are the parameters you'd use for the fartlek runs? The running exercises of Block A are a low volume of very relaxed runs, carried out with less than maximal effort, and with the control of execution technique: - ABC runs (30-50 m runs with high lifting of the thigh, with a heel kickback, etc.), - 100-120 m distance Build Ups - Springy and Bounding runs of 50-60 m. Fartlek runs should be “light”, with durations of 20 minute circa and 60 m light accelerations (build ups). The number of accelerations and the intervals between them depend on the athlete’s conditioning. b) How many days a week should be the minimal for mid level sprinters? Sorry, I cannot answer this as I didn’t study the Block Training System for middle level sprinters. c) In Block A, is it better to have weight training on different days, or to combine it with running? Regarding Fartlek runs, it’s better to use them on different days with weights. The running exercises, described before, could be used in the final part of the warm up of every training session. Do I understand correctly that in B you may want to use weights before short speed? In Block B, as “weight training” must use explosive strength resistance exercises: Barbell and Kettlebell Jumps (the high level athlete could also use the Stimulation Method). In a single training session these exercises could be used before the jumps without overload and bounces. The running exercises of Block B are the same as in Block A. The level of power effort in the Build Ups must be higher, and must be increased gradually. The short speed runs must be used mainly in Block C. In this Block, the power effort in the Long Build Ups and the 50 m Bounding runs must be increased gradually until the maximal level. d) In the SSTM, in the short speed/acc program already presented in "Tutto sul metodo d'urto", you do not use hip extension exercises (such as Deadlifts, RDL’s, etc…); do you think

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bounds and squats are enough? In my practical training programs I usually recommend the exercises that represent the “framework” of the Special Strength Training. If we are talking about the SSTM for sprinters, it regards mainly: squats, calf raises, squat jumps, scissor lunge jumps, depth jumps, progressive jumps, and extensive and intensive bounces (also uphill bounding runs). If the athlete needs to enforce the preliminary muscular groups involved in these exercises, he or she can use the appropriate exercises before using these “framework” exercises. It will be something similar to “general” or “preliminary” strength preparation and the “corrective” training (abdominal exercises, back and hip extension exercises, and all of the exercises that correct posture). Usually I don’t describe this kind of training in my books, because it’s a part of the sport coach’s professional competence that he or she uses in relation with his experience and the athlete’s needs.

XXXI TOPIC Q: In the U.S., especially at the High School level, I have many athletes that play two sports. For example: I have athletes that play basketball and soccer in the same year. How would one manipulate Block training to adjust for the correct muscular and energy systems? Would you change the training systems during the athlete’s season or would you change and work on the different systems when the next sport starts? A: The performance structure of basketball and soccer players is not very different as you can imagine, because the sport results in these sport disciplines are based on the same capacity: to develop a high level of running maximal speed and to maintain this level of maximal running speed during the whole match. However, in these two sports, the conditions in which maximal running speed should be expressed have some differences. The soccer field is bigger than the basketball court, so the soccer players should express their maximal speed on a longer distance and will thus run more during the match (soccer players should have more aerobic endurance than basketball players). The basketball players should be more powerful than soccer players because they should jump more, they have to change direction frequently during the speed running, and they use the arms to pass and shoot the ball. If you asked me about the Block Training System for a group of athletes that should participate in both sport discipline’s competition (soccer and basketball) in the same competition period, you should elaborate a “hybrid” training model. In this model, the first Block A should include not only leg strengthening exercises, but also the upper body exercises. In Block B you should include not only jump exercises, but also medicine ball throwing exercises. The last specific Block C should include specific running speed exercises and tactical combinations typical both for soccer and basketball players. If you have a long preparation period, you can elaborate this hybrid model based on the basketball BTS model described in my answer to Heth Jennings in the thread “Conditioning and VJ

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improvement for Basketball”. If the athletes have matches of basketball and soccer in different periods, one needs a more complicated training plan that should be elaborated specially for each athlete’s competition calendar.

XXXII TOPIC Q: I have two questions about the hybrid model. Should the weight training be high in reps or should we start on strength building? When sprinting in Block C, should we keep the sprints 30 m range, and if so, how many sprints (reps and sets) and how long (rest) should they take between sprints and sets? A: I will report here the program with some additions that could make it clearer. Introductory Block (Strength-Aerobic work of high volume and of low-medium intensity): 1. Leg strengthening exercises (Barbell Squats, Calf Raises, etc…) and upper body strengthening exercises executed (Monday and Thursday) with gradual increasing of the overload weight (from10 RM to 5 RM) during this training stage. The number of sets can be 3-4. The second part of this block must add the Barbell Squat Jumps: at the beginning, using a light barbell (10-15 kg) and, after, an Olympic barbell (25 kg). The exercises should be executed in 3 sets of 10-20 consecutive jumps with the aim of maintaining constant jump height, leg flexion angle (the thighs should be parallel to the floor), and the vertical back position. The athlete must also relax their muscles during the flight phases. 2. Extensive long bounces and jumps (Thursday and Friday). At the end of the warm up, before the bounces, athlete should carry out the ABC running exercises (30-50 m runs with high lifting of the thigh with a heel kickback, and 60-80 m long build ups) executed with less than maximal effort and with the control of execution technique (the upper body must be relaxed). Extensive long bounces are finalised to enforce and strengthen the leg musculature and joints, and to improve local muscular endurance. These bounces should be carried out on a 30-60 m distance with less than maximal effort, but with good execution technique and with minimal energy loss (relaxation during flight phase): - Jumps from leg to leg - Jumping 2 on the right, 2 on the left - Jumping 3 on the right, 3 on the left - Jumping off the right leg - Jumping on the left leg - Squat jumping on two legs These 6 exercises must be executed consecutively, with the rest intervals equal to the time needed to walk back to the starting point. This is one series. During this Block, the number of series must be increased from 2 up to 4-5, depending on the athlete’s conditioning.

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3. Prolonged aerobic running (Wednesday and Saturday). So, in this Block, there are three kinds of training sessions. The first training session, which is long and hard (overload exercises), must be carried out separately from the basketball training sessions. The second training session (bounces) and the third (prolonged aerobic running) should be carried out after the basketball training session. During this and the subsequent Block, the basketball training volume and intensity must be not very high. The introductory Block and Block A should be planned for the end of the summer holidays, when the athletes are still removed form their specific training. Block A (Strength work of low volume and aerobic fartlek): 1. Leg extension strength exercises (Barbell Squats, Calf Raises) and upper body exercises (Bench Press) with 5-2 RM overload weight: no more than 2-3 sets (Monday, Wednesday, and Friday, or only Monday and Thursday training sessions separate from basketball training). At the end of the warm up, the ABC running exercises should be carried out(30 -50 m runs with high lifting of the thigh and heel kickback, 60-80 m long build ups) executed with less than maximal effort and the control of execution technique. 2. Prolonged aerobic running of the preceding block should be gradually substituted by aerobic fartlek runs (Tuesday, Thursday, and Saturday, or only Tuesday and Friday). Block B (The “quality” work, finalized to increase Explosive Strength and Maximal Anaerobic Power): 1. Explosive leg strengthening exercises: Barbell Squat Jumps, kettlebell jumps, intensive bounces and jumps, explosive strength upper body exercises with medicine balls (Monday, Wednesday, and Friday, or only Monday and Thursday training sessions separated from the basketball training sessions). Barbell Squat Jumps are normal vertical jumps with a concentric phase that ensures the best jump height. The weight must be selected according to the athlete’s abilities within the limits of 30-60% of maximum. Each jump must be performed with the aim of jumping high. After each single jump’s landing, the athlete must stop and relax (shake) the legs, one after the other. In one set there are 4-6 squat jumps. In one training session, one could be perform 3-4 sets. Intensive short bounces should be executed with the aim of covering the longest distance in each repetition: - 3 fold jumps from leg to leg - 5 fold jumps from leg to leg - 10 fold jumps from leg to leg.

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Each of these bounces should be executed until the athlete is able to increase the result (the jump length) and to repeat it: if he cannot repeat his best result in one bounce he must pass to the next bounce execution. For high level athletes, at the end of this Block, intensive bounces and jumps can be replaced by 2-4 series of 10 Depth Jumps. Each jump must be performed trying to obtain the best height. 2. Running (sprint) exercises are performed with maximal effort, using the same method as in the short bounces (each exercise must be repeated until the athlete is able to increase the result and to repeat it): - Long Build Ups (arriving at the maximal speed), - 50 m Bounding runs (with minimal execution time) - 10-20 m start accelerations (with the minimal time) The running exercises could be executed at the end of the warm up before each basketball training session. At the end of this block (Tuesday, Thursday, and Saturday, or only Tuesday and Friday), the high level athletes should use the 20-30 m uphill bounding runs are executed with complete recovery after each repetition. During the recovery phases, athletes must execute light running build ups. Block C (High intensity specific speed and power work): 1. Specific speed and explosive strength exercises (10-20 m starts, basketball jumps and shots) executed with the repetition method (long rest intervals) and serial-repetition method. 2. Depth jumps with subsequent jump shots, which replace the “classic” Depth jumps of the preceding block. 3. Specific tactical combinations executed with maximal speed (serial-repetition training method and interval training method). All physical preparation training of Block C must be carried out on the basketball court before the planned technical-tactical training. The speed running exercises of Block C should be carried out with the use of the repetition method. This means that each exercise should be performed while recording the results, and with rest intervals that ensure the complete recovery. The number of repetitions depends on the recorded results. The athlete should seek to improve his or her result in each repetition. When he the results in one exercise begin to plateau, the athlete must have a longer rest and pass at the following exercise. If the competition period is quite long, Block C should be planned for the first part of the competition period. The training sessions of Block C could be used as maintenance means if there are 5-7 day pauses between matches.

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I TOPIC Q: What are the advantages of kettlebells compared to dumbbells or barbells in the training for explosive strength? A: Traditionally, in the training finalized to develop the explosive strength of the legs there are two types of Squat Jumps with overload: with barbell wheel on the shoulders and with Russian Kettlebell (RK) in the hands (suspended among the legs). The difference among these two exercises is connected with two aspects of the Squat Jump with RK. The Squat Jump with Russian Kettlebells assures: 1. The most correct position of the back during exercise (it is easier to maintain the lumbar curve with the weight in the hands). This allows to athletes to perform the exercise with the most correct technique and not damage the back during the landing; in the case of the jump with barbell wheel on the shoulders, the back inevitably suffers a blow. 2. The partial relaxation of the leg’s muscles at the moment in which RK touches the earth. This allows the athletes to perform the push aloft more powerful and accented.

II TOPIC Q: I would be interested in the relative force contribution of the muscles involved in the counter movement vertical jump. I have head coaches claim that the quadriceps only contribute 5% to the vertical jump, which seems very unrealistic to me. The same people say that the calves play a little role in jumping and that the most force is generated by the hamstrings and glutes. Do you have any data regarding the relative force contribution of the muscles? A: To know the relative force contribution of the muscles involved in the counter movement vertical jump I may suggest you read the article of Taija Finni, Paavo V. Komi, Vesa Lepola “In vivo human triceps surae and quadriceps femoris muscle function in a squat jump and counter movement jump” (European Journal of Applied Physiology, Volume 83, Numbers 4-5 / November, 2000). I always asserted that the counter movement jump height cannot be used to evaluate explosive strength, because it’s very influenced by the technique of the execution that also foresees the optimal use of elastic energy of the muscles and the ligaments. Nevertheless, the fact that the quadriceps only contribute 5% to the vertical jump also for me seems very unrealistic because the

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quadriceps are the most important knee extensor muscles. So I think it needs to be understood what type of "contribution" we are talking about and how this fact could be used from the practical point of view. Also, if the contribution of the quadriceps muscles strength in the counter movement jump height is very low, the improvement of strength of these muscles could be the only way to improve the jump height because when you can’t improve the technique of this exercise’s execution, the increase of the result can be gotten through the increase of the explosive strength of the knee extensors muscles, including the quadriceps. This increase can be assured by the use of maximal strength and explosive strength exercises (complex-parallel or conjugate-sequence) or by using the Shock Method. Regarding this item I would put to your attention the results of two researches. 1. N. To. Maffiuletti, C. Gometti, The. G. Amiridis, To. Martin, M. Pousson, J.-C. Chatard ("The Effects of Electromyostimulation Training and Basketball Practice on Muscle Strength and Jumping Ability", Int J Sports Med 2000; 21: 437-44. The aim of this study was to investigate the influence of a 4-week electromyostimulation training program on the strength of the knee extensors and the vertical jump performance of 10 basketball players. Electromyostimulation sessions were carried out 3 times weekly; each session consisted of 48 contractions. Testing was carried out before and after the electromyostimulation training program (week 4) and once more after 4 weeks of normal basketball training (week 8). At week 4, isokinetic strength increased significantly (p < 0.05) at eccentric and high concentric velocities (between 180 and 360 °); this was not the case for low concentric velocities (60 and 120 °). Electromyostimulation training also increased isometric strength at the two angles adjacent to the training angle (p < 0.01). Squat jump increased significantly by 14 % at week 4 (p < 0.01), whereas counter movement jump showed no change. At week 8, gains in isokinetic, isometric strength, and squat jump performance were maintained and the counter movement jump performance increased significantly by 17 % (p < 0.01). 2. My research with Masalgin, Naraliev, and Golovina “The influence of the shock method on the electro miografic parameters of explosive movements” (see the Russian articles on this site) has shown that 4 weeks use of Shock Method (Drop Jump) allows: - Increase in the counter movement vertical jump height - Increase in the explosive strength expressed in the knee extension movement performed against the external opposition equal to the weight of the athlete. - Notable changes of the electrical activity of the quadriceps (the fastest mobilization of motor unities, the tallest frequency of their impulses, and the tallest synchronization of moto-neurons at the beginning of the maximal explosive strength engagement).

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III TOPIC Q: Can barbell squat jumps be substituted with the Plyo swing machine? I work with soccer and the players do not accept this exercise very well because they do not have experience with weight training. Also, for soccer players should I use hurdle rebound jumps on the grass or on a hard floor type? A: In your situation the barbell squat jumps could be substituted by the Plyo swing machine, but in my opinion the barbell squat jump is more effective than the Plyo swing machine for developing the explosive strength in the push up movement. I know that soccer players don’t like weight training but they really need it. In Italy there has been found a compromise: the soccer players use the barbell squat jumps “in castello” (Technogym, Multipower, or Smith Machine).The hurdle rebound jumps are a very good exercise, but are finalized more in developing speed strength. You can use this exercise by logging the total execution time of 7-10 hurdles jumps. I must suggest you use this exercise with hurdles more low and “soft” that I saw in your video, because this exercise is very dangerous: I was witness to very bad accidents during its execution.

IV TOPIC Q: Can barbell squat jumps be substituted for squat jumps with dumbbells? It seems there is more risk to the spine and discs with barbell squat jumps. A: If I understand, you are referring to squat jumps with two dumbbells (one in the left hand and the other in the right). I think that could be difficult for the athlete to execute well this kind of jump. If the dumbbells are light, the athlete intuitively starts to involve the arms in movements; the biodynamic structure of this exercise is not favourable for development of the leg’s explosive strength. If the dumbbells are heavy, this exercise then also risks the back muscles. The barbell squat jumps can be substituted by squat jumps with a Russian kettlebell if the athlete uses this exercise standing on two high parallel benches or plinths and the kettlebells don’t touch the floor in the extreme low position. In this exercise: - The arms are not involved in the movement because they are blocked by the weight of the kettlebell. - The opposition force vector that influences the vertebral column has a backward directional component; to give opposition at this backward component of the force, the athlete uses the abdominal muscles to maintain the vertical position, saving the lumbar curve, so the vertebral column should be much less damaged. The Russian kettlebell can be substituted by one big dumbbell, but it’s not very comfortable to maintain in the hands.

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V TOPIC Q: To be clear, are kettlebell jumps the same as barbell jumps, or do you prefer barbell squat jumps in certain situations? Do you see any risk with barbell squat jumps? A: 5-10 sequences of kettlebell jumps standing on two parallel high benches, and 5-10 sequences of barbell jumps are quite similar exercises if the same weight of overload is used. These two exercises can be used for explosive strength development, varying them from one training session to another to avoid the monotony of the training process. Both exercises are dangerous for the vertebral column if the athlete hasn’t perfected the technique of their execution: a correct vertical position of the back (lumbar curve well evidenced) and a correct (soft) landing impact. These exercises should be introduced very gradually in the training process after the period of the non overload jump exercises is used. In this way it’s possible to gradually strengthen the back muscles and vertebral column disc’s ligaments, and to avoid accidents. In this period it’s very important to keep under observation their execution technique. What exercise could be more preferable? It all depends on the level of the athlete and on the objectives of his or her training. The barbell jumps are more harmful because it’s more difficult to maintain the correct back position in this movement, and also because if the landing impacts are too hard, the barbell can bump the vertebral column. The kettlebell jumps are less harmful, but their training potential have a limit – the weight of overload can’t be more than 32 kg. When the athlete already has a very high level of explosive strength but needs to increase it more, he or she should use another exercise: the 5-6 single-sequence jumps with overload of 50-60 % (with brief relaxations of legs between every jump). For exercise only one type of overload can be used– the barbell. This exercise can be performed only with a belt because it is very harmful for the vertebral column if the athlete does not have perfect technique of execution. A good technique of execution could be previously learned through the use of the squat jumps with a light barbell. So, if the athlete doesn’t need a very high level of explosive strength to increase his sport result, he can substitute the barbell squat jumps with the kettlebell squat jumps. If the athlete’s future training objectives are connected with a very high increase of explosive strength (as in track and field jump disciplines, basketball, volleyball, ski jumping), at the beginning of his preparation period (or at the beginning of his sport career) he or she needs the use of barbell jumps to improve gradually their execution technique and also to strengthen his back muscles and discs ligaments.

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VI TOPIC Q: My query relates to the information you provided in the Journal of SSTM - March 2007 No 2. You quite clearly outline the training protocols that should be adopted when using the stimulation method, but I just wasn’t clear on what you would consider to be the correct order of exercises. Referring in particular to figure 12 - do you complete the tonic exercise, rest for the suggested time and then complete the second exercise or do you complete all sets of the tonic and then all sets of the development exercises? I am also a little unsure on the process contained on page 12 that relates to " Two sets of 6 - 8 jumps with the rest of 3 - 4 minutes, the second (developing) exercise is executed for 6 or 8 multiple jumps from one leg to the other with the maximum effort. The work consists of two sets of 5 - 6 repetitions of exercise with the rest between sets of 3-4 minutes. This series is repeated for 2 3 times with the rest of 6 - 8 minutes." Can you please clarify this? A: You complete all sets of the tonic exercises and after you complete all sets of the development exercises. This is a variant of the complex method, in which: The first work (tonic), consists of 2 sets of 6-8 jumps with a Russian Kettlebell held between the legs. The second work (developing), consists of 2 sets of 5-6 repetitions of multiple long jumps (6 or 8 jumping passes from leg to leg). After you have completed two sets of tonic work with a Russian Kettlebell (2 set of 6-8 jumps with 3-4 minutes of rest between every set) you should have a rest of 3-4 minutes. After this you pass to the developing work: 1. Execute the multiple long jumps (6 or 8 steps from leg to leg) with maximum effort 2. Return to the starting place and immediately repeat exercise 1) 3. Return to the starting place and repeat exercise 1) again 4-5 times. This is one set of 5-6 repetitions of exercise. 4. After, you should have a rest interval of 4-6 minutes, then you repeat the same set of 5-6 repetitions of the same exercise: i.e. the multiple long jump with (6 or 8 steps from leg to leg) with maximum effort.

VII TOPIC Q: In an old book from Toni Nett (approximately 1960), I see that Emile Zatopek was doing a kind of bouncing technique in the forest. I also saw a picture of the Lydiart students, doing their kind of bouncing techniques. It looks they are doing it in a very relaxed way, indicating that we must go vertically instead of horizontally, and that the group did that workout over 800m, hillup. I am a little bit confused about the context; we read now that we must do plyometrics very fast, and they did it just the opposite- very slow. And we cannot say they had no results, as they had wonderful results.

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In 1960 one elite could run 1.44.3 in the 800m; his name became famous, as did the method he used from his coach, Arthur Lydiart. So how are we to see this phenomenon? A: I think that there is nothing paradoxical in this “phenomenon” because you described three different kinds of exercises. All these exercises have the same movement’s composition (bounding from leg to leg), but different execution technique that determines their different training emphasis. 1. The multiple jumps from leg to leg executed on a horizontal track. These jump exercises are divided into “short” jumps consisting of 4-6 maximum full force takeoffs, and “long” ones for a distance of 40 to 100 metres that are executed with sub maximal take-offs at a moderate rate, striving to advance ahead as quickly as possible. In training sprinters, it is best to use a combination of the “short” and “long” jump exercises in different training sessions. The first (short) jump exercises promote an increase in starting acceleration speed and the second (long), speed of the run over the distance (see the book Special Strength Training: Practical Manual for Coaches, page 41). 2. Uphill running (bounding) is finalised to increasing the local muscular endurance. In all variants of uphill running, it is necessary to be guided by the following methodological rule: the main task is not the speed of locomotion, but the accentuated take-off by the foot together with a vigorous upward and forward movement by the thigh of the swing leg (see “The uphill running” in the book “Special Strength Training: Practical Manual for Coaches, page 47). 3. The “jumping (bounding) running”, executed on the horizontal track, is finalised to decrease ‘push up’ time. This exercise should be executed with maximal speed but trying to maintain the steps length (see “The jumps from leg to leg are done for a distance of 50 m and the time is recorded…” in Special Strength Training: Practical Manual for Coaches, page 35).

VIII TOPIC Q: I just read this abstract in Medline. (Below) It seems that the strength training and speed training wasn’t good enough. Should starting strength not be trained to decrease 0-10m time? (The authors measured explosive strength only). I read something you wrote once about specific training for an athlete (Zubov?) that was good in the 40-100m but was not good in first 0-40m. I still see much confusion about the development of starting and explosive strength, especially in the choice of the means. Could you give some examples? Sports Biomech. 2007 Sep;6(3):285-300. The effect of periodized resistance training on accelerative sprint performance. Moir G, Sanders R, Button C, Glaister M.

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Exercise Science Department, East Stroudsburg University, East Stroudsburg, Pennsylvania 18301-2999, USA. [email protected] The purpose of this study was to assess the effect of periodized resistance training on accelerative sprint performance. Sixteen physically active men participated in a randomized controlled study. An experimental group (n = 10) completed an 8-week periodized resistance training intervention, while a control group (n = 6) did not train. Pre- and post-training measures of 20-m straight-line sprint time, including a 10-m split, maximum strength, and explosive strength, were recorded. Flight time, stance time, stride length, and stride frequency were quantified from digitized video recordings of the first three strides of the 20-m sprint. Resistance training resulted in significant increases in maximum strength (parallel back squat: 19%) and explosive strength (6-10%). However, both groups increased 0-10 m sprint times (experimental group = 6%; control group = 3%) while 10-20m times were reduced (experimental group = 7%; control group = 4%), highlighting the mechanical differences between the distinct sprint phases. The change during the 0-10m interval was accompanied by a reduction in stride frequency during the first three strides. Strength coaches should be aware that the potential benefits of increased muscular strength during short sprints are likely to be affected by mechanical specificity and that improvements in sprinting performance may not occur immediately after a period of resistance training. A: Regarding the article summary of Moir G, Sanders R, Button C, Glaister M., is difficult to have an opinion of because: The experiment was performed with non-athletes (sixteen physically active men); It’s not clear what kind of exercises have been used for increasing the maximal and explosive strength It’s not clear how the explosive strength has been measured. It’s impossible to understand why the control group that didn’t have the training had the improvement of the results of the control exercises. Anyway, it’s clear that using only the overload exercises is not enough for increasing.20 meters speed running. To improve 20 meter speed the special physical preparation should include three types of training means: Overload exercises for increasing maximal strength Jumping and bouncing exercises for increasing explosive strength Specific bouncing and running exercises for increasing starting strength The best explosive strength bouncing exercise for improving starting acceleration is 3 – 5 bounces from leg to leg. The best running exercise for improving starting strength is speed running with large steps. The technique is similar to the bouncing, but the landing phases are executed much more quickly and elastically (on page 35 of “Manual for coaches”): “The jumps from leg to leg are done for a distance of 50 m and the time is recorded. The athlete starts by pushing off from both legs as in the standing long jump, and then lands on one and

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then alternates the legs consecutively. In one series there are 3-5 sets with a rest of 4-6 minutes between sets. In all, there are 2-4 series with a rest break of 8-10 minutes between series. This is a very good means for developing the power of starting acceleration.” For increasing starting strength, one could also use the serial two legs jumps execution. The consecutive two legs bounces through 8 -10 low Track & Field hurdles should be performed with all the exercise execution time registration (as soon as possible). To avoid any injuries in this dangerous exercise it is better to use every kind of “soft hurdles.”

IX TOPIC Q: I was wondering why you use the calf raise exercise in your programs that you suggested in the forum to improve jumping. Most American experts say that calf raises are not important at all and a waste of time. I'm very interested in your opinion, because you certainly have more practical experience and theoretical knowledge than any of these experts. A: If calf muscles are not the most important contributors to a high vertical jump, in any case, they are important because in the execution of the vertical jump they are involved as organic parts of explosive leg extension movements in the last part of the ‘push up’ phase. Calf raises are not the main exercise for increasing the vertical jump height, but they cannot be eliminated in the training program. Calf raises in the training means ensure an increase in the calf muscle’s strength. The preliminary increase in the maximal strength of the calf muscles is needed to assure the subsequent increase of their explosive strength, starting strength, and reactive ability. Calf muscles are strongly involved in the ‘landing- shock absorbing’ phase of running and bouncing. The preliminary strengthening of calf muscles, before the use of jumping exercises, is needed also to avoid leg injuries (calf muscle strains).

X TOPIC Q: I've read that take-offs with 5-6 steps in the high jump can create better resistances and speed-strength effects than depth jumps. Is it true? Are long jump bounces useful to increase high jump performance, or should I use different methods before arriving at the depth jump period (or as a lower intensity exercise)? If the last suggestion is correct, how many reps and series are suggested? A: I don’t think that take-offs with 5-6 steps in high jump can create better resistances and speed-strength effects than depth jumps. It can maybe happen only in the case of the second push up of Track & Field’s triple jump. The intensive jump bounces, executed with maximal effort, are very useful to increase high jump performance (first of all, to improve ‘in- run’ speed), and at the same time, are a good preliminary exercise to prepare the athlete for the use of Depth Jumps.

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The dosage of long jump bounces depends on their intensity (the push up power) and on the level and the training experience of the athlete. Long bounces (extensive) are usually used at the beginning of the preparation cycle on the distance of 30 – 60 meter in the following series: - Jumps from leg to leg - Jumping 2 on the right—2 on the left - Jumping 3 on the right—3 on the left - Jumping on the right leg - Jumping on the left leg The number of series depends on the training experience of the athlete and could be from 3 to 6 times. Short bounces (intensive) should be used in the second part of the preparation cycle and should be executed with the aim of covering the longest distance in each repetition. Usually, are used: - 3 fold jump from leg to leg - 5 fold jump from leg to leg - 10 fold jump from leg to leg. In the “Short bounces”, the athlete should run all the repetitions prescribed for that exercise and after run the repetitions of the next exercise. The optimal number of repetitions depends on the level of athlete: each exercise should be executed until the athlete is able to increase the results and to maintain it (the length of jump).

XI TOPIC Q: What do you think is better in developing the vertical jump for basketball and the high jump: using half squat jumps or the Olympic lifts, such as the power clean and snatch? What do you think about the Olympic lifts? Do they stimulate non-specific muscles for the high jump, or do they train too much back and shoulders and create non optimal biomechanical angles? A: In the specific period it’s better to use more specific exercises like half squat jumps. The Olympic lifts are not very specific and can also be too hard. They produce too high of a stimulus for the hormonal system. The Olympic lifts can be used at the earlier phases of the preparation cycle.

XII TOPIC Q: Why do you say that the power clean is too strenuous for the CNS? What are the pros and cons of this? Do you think that, in this phase of preparation, 15 total reps divided in 3 series of 5 reps with half squat jumps are enough, or should/can I use more series? Why?

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A: 1. Why do you say that the power clean is too strenuous for the CNS? What are the pros and cons of this? I didn’t say that power cleans are too strenuous for the CNS in my preceding answer. I wrote that the Olympic lifting exercises are more strenuous for the hormonal system than the one-twojoint overload exercises that are normally used (Squat, Calf Rises etc). The Olympic lifting exercises are more strenuous because they are multi-joint movements, which involve more muscle groups than one-two-joint overload exercises. 2. Do you think that, in this phase of preparation, 15 total reps divided in 3 series of 5 reps with half squat jumps are enough or should/can I use more series? Why? The number of series of Half Squat Jumps depends on the level of athlete. The athlete must perform these jumps until he is able to reproduce the maximal power effort in each jump. The level of power output can be “felt” by the athlete himself, or measured by some other similar method.

XIII TOPIC Q: Another question I have about improving the high jump is in regards to jump squats. In a preceding thread you said that in certain moments of preparation, it is better to use jump squats with about 70% 1RM. So, is it better to use half jump squats or better to go at least with legs parallel to the floor? If I don't use depth jumps in certain phases of preparation, which is better for developing the high jump for basketball: 5-6 long jumps from leg to leg, sprints (20-30m.), trying to dunk the ball with 4-5 running steps, or something else? A: So, is it better to use half jump squats or better to go at least with legs parallel to the floor? You can find a detailed description about this method of explosive strength and reactive capacity improvement in my book “La preparazione fisica speciale”, pages 172 – 173. When you perform sets of 4-6 barbell half squat jumps (30 – 70 % of RM overload), with full muscular relaxation between each jump, you must only try to obtain the maximal vertical jump height without thinking about the leg’s flexion angle. In any case the correct angle of leg flexion is 135° but it must be “found” intuitively through the experience and use of this exercise. When I don't use depth jump in certain phases of preparation, which is better for developing the high jump for basketball: 5-6 long jumps from leg to leg, sprints (20-30m.), trying to dunk the ball with 4-5 run steps, or something else? The basketball player’s ability to jump high when he or she dunks the ball is determined by two factors: high level of his special physical preparedness (explosive strength and reactive capacity) and good execution of technique. To improve explosive strength, reactive capacity, and execution technique of basketball’s vertical jump, the athlete needs to use a system of several training means. In this training means system, each mean

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must have a concrete role and placement in the whole training process. What exercise must be used in certain phases of preparation? It depends on the aims of the preparation phase. If you use the Block system of training, the placement of these training means that you mentioned is described in my answer in the thread “Conditioning and VJ improvement for Basketball”.

XIV TOPIC Q: In regards to jump exercises, what do you think is the best jump exercise for developing the vertical jump if we don't consider depth jumps? Do you think that 2 sessions a week with 2 series of 10 reps each of depth jumps are too strenuous for the central nervous system if trained for 3-4 months? A: What do you think is the best jump exercise for developing the vertical jump if we don't consider depth jumps? Performing sets of 4-6 barbell half squat jumps (30 – 70 % of RM overload) with full muscular relaxation between each jump is the best exercise for developing the vertical jump. Do you think that 2 sessions a week with 2 series of 10 reps each of depth jumps are too strenuous for central nervous system if trained for 3-4 months? No, I think that would be too strenuous for the CNS.

XV TOPIC Q: Do you have any experience with the Vertimax for jumping power and speed? What are your thoughts on it? A: I think that the Vertimax could be used as an additional (not substitutive) training mean, especially for less qualified athletes. The Vertimax could be helpful in the case of an athlete with a vertebral column injury. Nevertheless, I am not sure that the Vertimax can allow one to perform specific exercises with a specific regime (ballistic) of muscle’s contractions, which are very important for SST of high level athletes.

XVI TOPIC Q: There is a discussion on drsquat.com between Dr. Hatfield and Dr. Yessis regarding the activity of the muscles involved in vertical jumping and vertical jump technique. I speak for many others when I say that your input on the topic discussed would be very interesting to read as well.

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A: “What is more important in vertical jumping power: the quads or the glutes and hamstrings?” It’s impossible to answer the question in absolute terms. In the vertical jump, all of the leg muscles, from the glutes to the calves, in a “conjugate” (unified) sequence, are involved. In the Vertical Jump’s power output, the contribution of each of these muscle groups depends on the specific characteristics of the athlete and on his or her sport specialization. Weightlifters, who probably have more powerful glutes and hamstrings, will use more glutes and hamstrings than quads. Runners, who have more powerful and faster quads, use more quads than glutes and hamstrings.

XVII TOPIC Q: I plan on using the Variant 3 program listed in your book: “Special Strength Training - A Practical Manual for Coaches”. It is used to perfect the "jump force" of an athlete. There are 3 workouts a week for a duration of 5 weeks, and the exercises you use in the program are Barbell Squats, Squat Jumps (with barbell and kettlebell), Depth Jumps, and drop jumps. My question is this: would it still be possible to incorporate other lifts into this program such as the power clean or power snatch? A: This program was elaborated for high level soviet T&F jumpers who didn’t use Weightlifting exercises as SST means. For athletes who constantly use the weightlifting exercises, it’s necessary to remake this program. I am not sure that it is right to incorporate other lifts into this program. It may be possible to use Weightlifting exercises in the GPP training stage before you start this program. In my texts, the terms “depth jumps” and “drop jumps” are used as synonyms for Shock Method jumps: jump in depth with rebound aloft executed with the aim of taking off as high as possible.

XVIII TOPIC Q: I would like to ask you how in general to perform squat jumps? Do you do them from below parallel, stopped, without a previous eccentric action, and only with a concentric explosive phase? Or, are they performed standing, with a fast previous eccentric phase that accumulates part of the energy, as a sort of shock method? Are there in general differences between these two executions? What are the general differences of doing them serial, without rest between reps, or doing them with rest between reps? A: Usually, these two types of squat jumps (for example, see in YouTube Barbell Squat Jumps and Barbell Jump Squat) are carried out with different overload weights and with different training aims.

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The execution technique of these two exercises must be determined by their training aims. Before the execution of these exercises their aims must be explained to the athlete. Barbell Squat Jumps are executed with a weight that must be selected according to the athlete’s abilities within the limits of 30-60% of maximum. In one set there are 4-6 squat jumps. Each jump must be performed with the aim of jumping high. So, Barbell Squat Jumps must be normal vertical jumps with previous eccentric phase that can assure the best height. After each single jump landing, the athlete must stop and relax (shake) the legs, one after another. In the case of a very heavy overload weight, before each single squat jump repetition, the athlete can rack the barbell. Barbell Jump Squats are only executed with a barbell on the shoulders (it could be a light barbell of 10-15 kg or the heavy Olympic barbell of 25 kg weight). Usually it’s consists of 10-20 consecutive jumps with the aim of maintaining the constant jump height, leg’s flexion, and vertical back position. This exercise is usually used as a training means for the improvement of Local Muscular Endurance and Maximal Anaerobic Power. Barbell Jump Squats could be also used as an explosive strength means: 1. By athletes with a low level of special strength preparedness, who have never used squat jumps with overload. 2. By athletes with a high level special strength preparedness, at the beginning of the SST preparation cycle, before using Barbell Squat Jumps. So, the kind of overloaded squat jumps to be used depend on the training aim, the level of the athlete, and the temporal placement of these exercises in the training plan.

XIX TOPIC Q: When performing exercises such as squat jumps and kettlebell jumps to enhance explosive strength and power, the recovery periods are relatively long (3-4 min) between sets. This is obviously to allow recovery from fatigue and maximize power and force production in the following sets. Is this fatigue local or centralized? The reason I ask is that if fatigue is local, might it be possible to perform another exercise in the recovery period without impacting the quality of the session? For example, Squat jump, recover 2 min, bench press, recover 2 min, squat jump etc… If fatigue is central then this would not be possible, correct? A: After an explosive strength training session the nature of fatigue is central. It’s not possible to perform any explosive strength exercise in the recovery period. This recovery period must not be passive rest (for example, sitting down on a bench). It must be active: some light running and warm up gymnastic exercises with looseness.

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I TOPIC Q: I am a coach in the United States for football and basketball. I know in the Eastern European sports and in Russia, coaches and sports scientists developed team models for their sport teams. Could you explain? A: It’s necessary to distinguish the “team models” that relate to the structure of the performance of each team players and the training plan models. Usually, the “team models” have to be designed based on the aims assigned to each player (for example: to increase the effectiveness of specific technical-tactical actions and specific physical preparation parameters) that allow reaching the specific goals of the whole team (usually, to win the match with the most important concurrent team). This is a difficult job that is usually made by sport researchers that work with the national team coach.

COMBAT SPORT II TOPIC Q: I’m interested in your opinions of the most useful aerobic methods of training the aerobic systems in variable motor regime sports, namely combat sports. Combat athletes have a great need for developing very good aerobic systems to provide energy in bouts which are longer than 2 minutes, to ensure the fighter’s rapid recovery between bursts of max anaerobic power during the same bout, and recovery between bouts. Given the fact that the training schedule of a combat athlete is crowded, and that technical mastery and skill work must be done every day, in addition to developing required abilities, what would you consider to be the best aerobic conditioning method(s) which would benefit the athlete (for example, interval training, at what intensity, and what bout rest duration), assuming that aerobic-strength methods are already applied? A: I am answering with delay, because your question concerns a very ample and complex matter. For the results of the research developed in the combat sports, all of these disciplines represent the activities of the primarily anaerobic metabolic character and can be divided in two groups on the basis of the typology of the contact among the adversaries during the competition: - The group of the activities with very short contact (boxing, fencing, karate, taekwondo); in this group the alactic mechanism has a dominant role in the metabolic model,

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The group with the more long contact (judo, wrestling); in this group the glicolitic mechanism has a dominant role in the metabolic model. This difference among the competition activity’s metabolic model determines the difference among the training structure models in these two groups of sport. The involvement more underlined of the glicolitic mechanism determines the need to develop more of the aerobic power that must assure the ability of the payment of the oxygen debt during the less intensive phases of the combat meetings. If the aerobic mechanism is primarily used for ensuring recovery, the aerobic abilities of the athletes are represented by the capacity to use lactate as the substratum of the oxygenation. This capacity could be trained through the interval or intermittent training methods. Nevertheless, to regularly perform this type of training, the athlete must have a good aerobic ability that could be developed at the beginning of the preparation period through the prolonged constant intensity aerobic work. So, the structure model of training in this case must include two principal groups of endurance means: 1. The prolonged aerobic activity with constant (cross) or variable (fartlek) regime and also the circuit resistance training, 2. The specific exercises (the technical-tactical elements of combat meetings) performed in the interval or intermittent regime. The first group of the means must be used with the "classical" methods described in the sporting literature. For the second group of means, the methods need to be purposely elaborated for every type of combat sport on the base of their metabolic model, the laboratory research’s results, and the research’s results of the other sporting disciplines with similar metabolic regimes. The specific exercises (technical-tactical elements) should have the duration which corresponds to the “active” phases of the competition combat meeting. They should be alternated by rest pauses with the durations selected in relationship to the objective of the training: to assure the development of more glicolitic ability or more aerobic ability. There is much literature data about different types of interval and intermittent training. For instance, in boxing (V.Filimonov, 2003) for aerobic ability development, specific exercises are used of the 10-15 seconds duration of maximal intensity and with different durations of recovery intervals: - of 5 seconds among any repetitions and of 3-4-minutes among any series of 5-10 repetitions (for aerobic effectiveness development); - of 45-90 sec: 10 -12 repetitions in one series (for aerobic capacity development); - of 2-3 minutes: 6-10 repetitions in one series (for glicolitic capacity and aerobic power development). Currently, in the European literature often there are references to the intermittent strengthspeed exercises used: 3 strength-speed work of brief duration (10-15 seconds) is alternated by recovery intervals (20 seconds) in which aerobic work of moderate intensity is performed (with the intensity level equal to 60% of the athlete’s anaerobic threshold). In the case of combat sports, these could be the technical exercises performed with overload or with partner of a higher weight category. It is very difficult to say what type of training is more effective: it all depends

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on the performance model of the specific sporting discipline, from the preparation level of the athletes, and from the type of the training periodization.

SAILING III TOPIC Q: What do you think about isometric training’s ability to enhance local strength for Olympic-class sailor? Usually I train with maximal efforts first day, dynamic efforts second, isometric efforts third day, and in the off season the fourth day is Combo Training (the sum of maximaldynamic-isometric, studied in a circuit training with specific exercises, also with a simulator). All of the exercises are directed to stimulate all ‘big’ muscles. I also use a certain number of more specific exercises to build local stamina. It’s very difficult to reproduce the real effort in dry-land training. My question is, is it better to use isometric tension every training-day, or is it better to use max-dynamic-isometrics? A: 1) I think that isometric training is very important to increase the local strength for an Olympic class sailor and 2) your means sequence in microcycles is correct. I think it’s better that you use isometric tension every day.

MUAY THAI IV TOPIC Q: How important is relative strength and limit strength for stand up martial arts like Muay Thai/Thaiboxing? What kind level of strength is Elite for Muay Thai and for a serious strength athlete in moves such as the Snatch, Clean and Jerk, Squat, Deadlift, and Push Press, etc… for a 165lb. Male? A: I never worked with Muay Thai / Thaiboxing athletes but I think that in this kind of discipline, as in boxing, the explosive strength expressed in very rapid movements has the most important role. For the development of explosive strength the boxers must use specific strengthspeed exercises. Exercises like the Snatch, Clean and Jerk, Squat, Deadlift, and Push Press could be used at the beginning of the preparation period (before the specific strength-speed exercises) for the preliminary strengthening of the athlete’s neuro-muscular apparatus. These exercises are very important because they mainly represent the training of the CNS. In these exercises the external opposition represents the most important stimulus for perfectioning the neuro-muscular apparatus; the level should be the maximal, but the value of maximal external opposition in kg (or maximal strength expressed in the exercise) assumes less impor-

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tance. I can’t say what level of RM could be enough for Muay Thai / Thaiboxing athlete’s training. I only say that, in a general case, a 165 lb (85 kg) RM in the deadlift means a very low level of neuro-muscular apparatus condition.

AMERICAN FOOTBALL V TOPIC Q: I have a question regarding a program for "High Level American Football Players" that is presented in your book Special Strength Training. It is section 6.7. You start off by describing that 80% is the percentage of the maximum that the athlete can handle for 1 rep. This I do understand. Where I get confused is that on Day One of this program it says "Barbell squats (90%) 2-4 x 5" then it says "Rest 4-5 min between sets", "Rest 6-8 min. between series." Also, on the first day after that it calls for "Barbell squats (80%) 2-3 x 10-12" and then Rest 2 min between. My first question has to do with the percentages: Myself and all of the athletes that I have trained can only get 3 reps, maybe 4, at a 90% load for a back squat. If one of my athletes can get four or five reps then I say that the 90 % is not accurate and I will bump up their max by 1% for every rep they get over 3 reps. This way I know the athlete will not time have an accurate percentage for whatever weight they use. I am confused as to how at 90% it can call for 5 reps for 2-4 sets; this seems almost impossible if the maximums are accurate numbers. Could you maybe help clear up my confusion and maybe explain how it works? Could you tell me if I should just use a weight that I can execute for the m=number of reps prescribed, or is it more important to use the load (say the 90%) and try to get 5 knowing that I can really only get 3 or 4 at the most? What percentages would you suggest I use since I adjust my percentages to fit the numbers below? The percentage numbers that I have seen and used that are most accurate are 92% x 2, 90% x3, 88% x4, and 85% x 5. My second question has to do with the sequence that day. It says to "Rest 6-8 min between series", but I did not see any indication or notation that a series was to be executed on this day. My impression is that I would do 2 to 4 sets of 5 reps at 90%, resting 4-5 minutes in between sets, and then do 2-3 sets of 10-12 reps resting 2 min between sets. So I do not understand where the "Rest 6-8 min. between series" comes in. I guess I just need a clearer view of how to execute this program concerning the percentages used and how the execute the sequence on some days? A: After your post, I read more accurately the book that had been adaptated to an English language version. I am really sorry for the inconvenience.

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1. At page 107 of the “Manual for coaches”, there is a little difference of meaning from the original text in the underlined text of the following items: “The loads used in the program are as follows: a) The weight of the bar is indicated in % of maximum, as for example “barbell squats (80%)”. This means the maximum weight the athlete can handle for 1 squat.” This text should be: “…as for example, "squats with bar (80 %)" means 80 % of utmost weight with which it is possible to execute only one total squat”. 2. You wrote: “the percentage numbers that I have seen and used that are most accurate are 92% x 2, 90% x3, 88% x4, and 85% x 5”. I used another system of overload classification that I elaborated many years ago based on American strength training and Bodybuilding publications: 100% -1 RM 95% – 2-3 RM 90% – 5-6 RM 85% – 7-8 RM 80 % – 10-12 RM 75% – 12-16 RM You could adapt my program to your system of overload classification. 3. Because the dosage formula of the strength exercises: “b) The dosage 8 x 10 (2) means that 2 series are executed. In each series of 8 sets on 10 movements”. On page 107, maybe it was not completely clear; the content of the program for American football players has some inaccuracy. For this reason I decided to write in this post the first week of this program with my personal corrections (text underlined). 1st day 1. Barbell squats (90%) 2-4 x 5 (2-4 sets of 5 reps) Rest is 4-5 min. between sets. Rest is 6-8 min. after the last set 2. Barbell squats (80%) 2-3 x 10-12 (2-3 sets of 10 -12 reps) Rest is 2 min between sets. 2nd day. 1. Barbell squats (93-95%) 2-4 x 3 (2-4 sets of 3 reps) Rest is 4-5 min. between sets. Rest is 6-8 min. after the last set 2. Barbell squats (80%) 3-5 x 8-10 (3-5 sets of 8-10 reps)

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Rest is 2-3 min between sets 3rd day. 1. Barbell squats (93-95%) 3-5 x 2-3 (3-5 sets of 2-3 reps) Rest is 4-6 min. between sets Rest is 6-8 min. after the last set 2. Barbell squats (85%) 2 x 8 (+2-3)* (2 sets of 8 rep with 2-3 additional movements) Rest between sets is arbitrary 4th day. Barbell squats: 1) (80%) 1 x 10 (one set of 10 reps) 2) (90%) 1 x 5 (one set of 5 reps) 3) (90-93%) 1 x 2 (one set of 2 reps) The series of these 3 sets are repeated 2-3 times Rest is 4-5 min, between sets Rest is 6-8 min. between series 5th day 1. Barbell squats (93-95%) 2-3 x 3-5 (2-3 sets of 3-5 reps) Rest is 4-6 min. between sets Rest is 6-8 min after the last set. 2. Barbell squats (80%) 3-5 x 8-10 (3-5 sets of 8-10 reps) Rest is 2-3 min between sets. 6th day Barbell squats: 1) (70%) 1 x 12 (1 set of 12 reps) 2) (80%) 1 x 10 (1 set of 10 reps) 3) (85%) 1 x 7 (1 set of 7 reps) The series of these 3 sets are repeated 2-3 times Rest between sets is 5-6 min. Rest is 8-10 min in between series 7th day. Squat jumps with the bar (40%) 5 x 8 (2) (2 series of 5 sets of 8 jumps) Rest interval between sets is 60 sec. Rest interval between series is 8-12 min.

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SWIMMING VI TOPIC Q: My question deals with the classification of the sport of swimming as a sport requiring high levels of both local muscular endurance and aerobic capacities. While I can understand this classification for the 1500m Freestyle, I am curious as to why events such as the 50m Freestyle and 100m events are also classified under this umbrella. In the 50m event, elite competitors often complete the race with 1 or 0 breaths, so why are the aerobic capacities so important? I am not sure if this misunderstanding is typical of Western thinking, which is lacking in the sport of swimming, or if Eastern philosophy also defends this notion. What is it about swimming that makes energy and strength demands unique? Are not the strength and metabolic qualities that support relatively brief and maximal levels of effort of greater importance for success? A: The modern “Eastern philosophy” sees the training process as a process finalised towards the organism’s adaptation to a specific power regime. The muscular work in a known regime is assured by the involvement of all energy production systems of the human body. The contribution of any of these systems is different in relation to the intensity level of specific work (the utmost or boundary power), which determines the minimal duration of the specific work. The ‘percentage’ contribution of these systems to the whole energy production during the competition exercise determines the percentage of the different training loads in the preparation plans of the athlete. In the 100 meters of swimming, the duration of the work (the maintenance of the utmost or boundary power of specific work) is around 48 - 60 seconds; in the 50 meters, it is around 22 27 seconds. The utmost muscular work for these durations is realised primarily by anaerobic glicolitic mechanisms. For this reason, traditionally, to increase the results of athletes training methods have been used that allow the increase of glicolitic mechanism effectiveness. Nevertheless, the glicolitic mechanism represents a limiting factor in increasing the intensity of the work because it provokes the accumulation of HLa (Hydrogen ions and lactate) in the muscles and this worsens their contractible capacities. To regularly execute this type of work the athlete must have a suitable recovery capacity; this capacity is connected to the development of the aerobic mechanism. For this reason even the sprinters must develop the aerobic capacity. The adaptation of the organism to the specific muscular work regime can also be realized in another way: the contribution of the different physiological mechanisms in the energy provisioning of the competition exercise can be changed, modifying their state of development. For example, according to the latest tendencies in the methodology of the training, to improve the results in the endurance sports it is necessary to decrease the contribution of anaerobic glycolisis in the energy provisioning of the competition exercise through the upsurge of other energetic mechanism’s effectiveness. Aerobic and Local Muscular Endurance training can assure a reduction of the anaerobic glycolisis contribution in the energy provisioning of swimming for distances of 50

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and 100 meters and, consequently, the upsurge of the maximal (average) speed of the swimming of these distances.

GYMNASTICS VII TOPIC Q: What is your opinion of gymnastics training? Do you think that gymnast’s leg training should be different? How? What would you recommend is the best way to introduce a 6yr old to jump training? Do you think it has any benefits? From studies I have read (and personal experience), I know young kids (5-6yr olds) do not fully extend their ankles, knees, and hips on a vertical jump, thus would it be more beneficial spending time on developing the vertical jump instead of any specific jump training? What would you recommend training wise for female gymnasts (ages 10-11yrs old), non-elite, training 3 days a week (Monday, Tuesday, and Friday), with a relatively weak leg strength base level (due to lack of training). How would you go about trying to develop their power? What do you think of this leg program? What are the benefits, if any, and what are the short comings? How would you improve it if you could? At the moment they do this program 2 days a week (Mon and Tuesday): - -20 free weight squats: slow on the eccentric phase, explosive on the concentric - -2 lengths of tuck jumps along a spring floor, so I would guess about 25-35 jumps - -10 (for left and right legs) lunge jumps off of front leg and drive rear leg upwards. - -2 sprung floor lengths: single leg kick hops (so as the step, lunge and kick the rear leg up as they jump up off the front leg. Similar to the first exercise, but moving forwards through the lunge and with a straight rear leg). Approximately 20 jumps - -20x 1/2 squats, then push up to high level, stand up on high tip toes, lower to stand (this is one exercise movements. We call it bend- stretch- rise- lower). - -4 lengths of long standing broad jumps in series. - -Approximately 20-30 jumps: single leg balance with eyes closed, 1 minute each leg. Is it ok to train upper body and abdominals in between leg sets in order to give them active rest? A: What is your opinion on gymnastics training? Do you think that gymnast’s leg training should be different? How? I never worked with gymnasts, but I think that the methodological approach of special physical and special strength preparation in this sport discipline must be different from Track & Field and sport games. What are the differences? I think that the elements of the gymnastic competition exercises are the best training means for SST. So, to elaborate a good SST gymnastic program, one needs to have a good expert in gymnastics. This could sound obvious, but it’s very important.

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Regarding the training of very young athletes, I think that their training must be general, not very specific. This is the basic rule of sport training. What would you recommend training wise for female gymnasts (ages 10-11yrs old), non-elite, training 3 days a week (Monday, Tuesday, and Friday), with a relatively weak leg strength base level (due to lack of training). Your jump program is quite good. I think that it’s difficult to do something wrong coaching the 10-11 years old athletes. The methods could be exactly opposite to those I suggest for high level athletes, which in this case requires the method be much more complex. If you want to enforce (strengthen) the legs, the athletes could perform abdominal and upper body exercises during the intervals between jump sets (this would be like circuit training), or they could have an active rest as adult athletes-it’s not very important. If you want to increase power it’s better use more short jump exercises performed with a concrete aim (longer, faster, higher). In this case, it’s better to have an active rest between the jump sets.

BOBSLED VIII TOPIC Q: I have a broad question for you. It is quite specific, but I think it can be of some utility for all involved in a power sport. Do you have any experience working with USSR bobsled team? Perhaps the 1988 OLY champions or other bobsled teams, even in Italy with Strength and conditioning Coach Antonio Tartaglia? How would you set up their training? I saw many different schemes, from the usual HI/LO approach a la Charlie Francis, to a 3 day tier rotation of weights, bounds and sprints. However, I have not seen any material from the former USSR /DDR. I also see that you do not employ Olympic lifts and their variations. Would you use them in this particular event? A: I elaborated a training program for the USSR bobsled team in the 80s. It was the training program finalised to increase running speed acceleration. All of the athletes were ex – Track & Field sprinters and throwers, so, for this training plan I used the program finalised to increase the starting speed acceleration (for this program see “SST Manual for coaches”) with some variations aimed to increase the strength component of the overload training. It was the “hybrid” of T&F sprinters and Throwers training programs, similar to my American Football program. After your question, I remembered a conference many years ago I attended where Charlie Francis expressed similar ideas about SSTM, but not all of his ideas match mine. For example, the “3 day tier rotation of weights, bounds and sprints” is the typical “concurrent” approach for this training means use. For high level athletes I prefer using the “conjugate- sequence” approach.

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IX TOPIC Q: Would it be possible for you to post some of the details of the program? What would be the primary differences between bobsled planning and American Football planning? Aside from the need for repeated efforts in football, I see much congruence with the primary goals of both sports. A: 1.Would it be possible for you to post some of the details of the program? 1st day Barbell squats (90%) 2-4 x 5. Rest is 4-5 min between sets and 6-8 min between series. Barbell squats (80%) 2-3 x 10-12. Rest is 2 min between sets. 2nd day Barbell squats (93-95%) 2-4 x 3. Rest is 4-5 min. between sets and 6-8 min. between series Barbell squats (80%) 3-5 x 8-10. Rest is 2-3 min between sets. 3rd day Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series Barbell squats (85%) 2 x 8 (+2-3). After completion of the last repetition in the squat with the weight at 85%, it is necessary to do 2-3 additional repetitions. Rest between sets is arbitrary. 4th day Barbell squats: (80%) 1 x 10, (90%) 1 x 5, (90-93%) 1 x 2 The series are repeated 2-3 times with 4-5 min rest between sets and 6-8 min rest between series 5th day Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series Barbell squats (80%) 3-5 x 8-10. Rest between sets is 2-3 min. 6th day Barbell squats (70%) 1 x 12, (80%) 1 x 10, (85%) 1 x 7 The series are repeated 2-3 times. Rest is 8-10 min in between series and 5-6 min between sets. 7th day Squat jumps with the bar (40%) 5 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series. 8th day Barbell squats (85-90%) 4-5 x 1-3 using the interval method In the interval method it is possible to execute one series of several sets consisting of 1-2 repetitions using a heavy weight (85-90%) and with limited rest pauses. At the end of the series, the number of repetitions decreases and the duration of rest pauses increases. For example, in the first set of 3 repetitions, the rest pause is 30-40 seconds; in the second set of 2-3 repetitions the rest pause is 40-60 seconds; in the third set consisting of 1-2 repetitions, the rest pauses is 60-90 seconds and in the in the 4th set there is one repetition.

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9th day Squat jumps with the bar (40%) 8 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series. 10th day Barbell squats (95%) 4-5 x 1-3 using the interval method (See 8th day program) 11th day Depth jumps (0.75 m.) 2 x 10, (1.10 m.) 1 x 10. Rest interval between sets is 10-12 min. Jump out of squat with bar (40%) 8 x 10 (6). Rest interval between sets is 60 sec and 10-12 min between series. 12th day Depth jumps (0.75 m.) 2 x 10 and (0.10 m.) 2 x 10. Rest is 8-10 min. Squat jumps with bar (40%) 6 x 8 (2). Rest interval between set is 30 sec and 8-12 min between series. 13th day Depth jumps (0.75 m.) 3 x 10 and (0.10 m.) 1 x 10 Rest is 8-10 min between series. Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 60 sec and 8-12 min between series. 14th day Depth jump (0.75 m.) 4 x 10. Rest is 8-10 min. Squat jumps with bar (40%) 8 x 8 (2). Rest interval between sets is 30 sec and 8-12 min between series. 15th day Depth jumps (0.75 m.) 2 x 10 and (1.10) 2 x 10. Rest interval is 8-10 min between series.. Squat jumps with bar (40%) 6 x 10 (2). Rest interval between sets is 10 sec and 8-12 min between series. 16th day Depth jumps (0.75 m.) 2 x 1 and (1.10m.) 2 x 10. Rest is 6-8 min between series. Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 30 sec and 8-12 min between series. 17th day Depth jumps (1.10 m.) 4 x 10. Rest is 8-10 min between series. Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 10 sec and 8-12 min between series. 18th day Depth jumps (0.75 m.) 4 x 10. Rest, 8-10 min. Squat jumps with bar (40-%) 10 x 10 (2-3) Rest interval between sets is 30 sec and 8-12 min between series. 19th day Jumps on to a box (0.4-0. 5 m.) 4 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-12 min.

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20th day Depth jumps (1.10 m.) 4 x 40. Rest is 8-10 min. Squat jumps with bar (40%) 10 x 10 (2). Rest interval between sets is 10 sec, between series is 8-12 min. 21st day Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min. Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 10 sec, between series is 10-12 min. 22nd day Jumps on to a box (0.5-0. 6 m.) 6 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-15 min. 23rd day Depth jumps (1.10 m.) 10 x 10 (2-3). Rest is 8-10 min between series. Squat jumps (40%).Rest interval between sets is 10 sec; between series is 8-12 min. 24th day Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min. Jumps with a bar (40%) 10 x 10 (3-4) Rest intervals between sets is 10 sec, between series is 10-15 min. 25th day Jumps on to a box (0.7-0.8 m.) 5 x 50 (3) Rest intervals between sets is 2-3 min, between series is 10-15 min. 26th day Squat jumps with bar (40%) 10 x 10 (3-4) Rest intervals between sets is 10 sec, between series is 10-15 min. 27th day Jumps with a bar (40%) 10 x 10 (3-4). Rest interval between sets is 10 sec; between series is 10-15 min. 28th day Jumps on to a box (0.7 – 0.8m.) 6 x 50 (3) Rest interval between sets is 2 min, between series is 10-15 min. 2. What would be the primary differences between planning bobsled and American Football? The specific differences should be pointed out by bobsled and American Football coaches, so I can answer you only from a generic point of view. I think that these differences could be related to the fact that American Football players also need to develop specific endurance. So, the American Football’s training model should be more complex.

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WEIGHTLIFTING (OLYMPIC AND POWER) X TOPIC Q: Much of the literature, regarding the training of weightlifters, illustrates loading plans in which weights exceeding 90% of the limit are to be performed with more than one repetition per set. I have seen up to 3 repetitions per set to be performed with as much as 95% of the limit with respect to the training of weightlifters. Through my own experience I know that sportsmen whose disciplines demand more of the glycolytic and oxidative systems, such as middle and long distance runners, triathletes, middle and long distance rowers, etc… will very often possess the capacity to perform high repetition sets with relatively high percentages of their maximum. I understand this to be a function of varying muscle fiber type ratios, level of trainedness, and the degree to which various forms of Type 1 and Type to 2 fibers have been trained to maximize their oxidative capacity. I, however, remain unclear in regards to sportsmen such as weightlifters possessing the capability to perform in excess of 5 repetitions per set with weights exceeding 87-90% of their maximum. The specific context I wish to apply is that of higher qualified sportsmen (equal to and above the candidate to master of sport ranking) as I know that novice and low qualified sportsmen in these disciplines do not possess as much neuromuscular efficiency as their higher qualified (in terms of special strength preparedness) counterparts. I must also use myself as an example, although I am not a weightlifter. I am able to bench press 185kg and at no time have I been able to perform more than five repetitions in the bench press with any weight greater than 150kg (approximately 81% of my limit). Any highly qualified weightlifter possesses a level of neuromuscular efficiency that is surely far more developed than my own. It is for this reason that I find difficulty in understanding how one may be able to, for instance, full squat or press a load in excess of 85% for any more then 2 or 3 repetitions. I have examined this issue from a multitude of perspectives and I remain unable to find resolution. I must also note that I have trained and continue to consult with a US weightlifter whose results in the 85kg weight category place him at a candidate to master of sport qualification. At a bodyweight of 85kg he has performed one repetition in the full squat with 250kg. At no time, however, has he been able to perform more than 1 or 2 repetitions in the full squat with weights exceeding 90%. A: If I understood correctly you want to know why different athletes can perform different number of repetitions with the same relative overload weight (in the limit of 85-95% from maximal).I think that two factors have effect on this issue: 1. Genetic predisposition: the innate prevalence of fast muscle fibre and the innate neuromuscular efficiency 2. The special strength training experience, the best neuromuscular efficiency, and the best synchronisations of strength efforts.

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Regarding the second factor, the training session program, which I proposed to Ariel Schillaci, is finalized to improve the neuromuscular efficiency and the synchronisations of strength efforts.

XI TOPIC Q: Over the past few years I've put in a considerable amount of thinking in trying to apply much of the present research on periodization and strength/hypertrophy training in an organized training system that will help keep lifters progressing at a respectable rate without any stagnation. Now the basic idea with this is keeping the rep/set volume stable over the course of the training program, while allowing for an increase in total workload being lifted per week to increase. Here is a 'crude' sample of the program; my main thinking is more in terms of the rep/set structure. Over a period of 7 weeks the rep/set progression is:(1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) The total number of reps are the same or fairly close each week, however the actual reps decrease which would allow for a progression in weight each week in terms of 'tonnage' or 'volume'. Once the first 7 weeks are complete a period of restoration begins for 7-10 days and the progression repeats, however with the starting week this time around being at a heavier load. A: The program that you posted is a variant of the progressive resistance exercise method (The De Lorme - 1945). I think this could be an effective method for the general public’s training.

XII TOPIC Q: Dr. Lee Brown of Cal State Fullerton commented that he thought doing the competitive lifts for speed (Rate of Force Development training) at the end of each session at 35% 1RM for 3 sets of ~3 reps for three weeks prior to the competition would improve performance. Do you have any comment on that? A: From a general point of view, it’s not possible to have an opinion about the effectiveness of a single training mean outside the context of the whole training process in which this mean is included. For this reason it’s difficult to evaluate the effectiveness of the Snatch and Clean & Jerk’s speed execution with “35% 1RM for 3 sets of ~3 reps at the end of each session for three weeks prior to the competition” in Olympic lifting if I don’t know: - The level of athlete - What kind of exercises he executed during the training sessions before the use of this RFD training

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- What kind of work he used in the training sessions of the preceding stages. I can express only my general considerations about this method. 1. I think that the biodynamic structure of the Snatch or Clean and Jerk executed with 35% RM could be a little bit different from the biodynamic structure of the Snatch or Clean & Jerk executed with maximal weight (competition exercises). So, these exercises are not very specific for Olympic Weightlifters, especially a high level athlete. This kind of RFD training could be useful, not in the case of the whole competition exercise execution, but in the case of separated technical exercises used in combination with the maximal strength effort method. In this case, I think that the overload weight should be more than 35%RM. 2. I am not sure that the execution of this exercise, at the end of the training session, can ensure a more specific training effect. The execution of competition exercises in a fatigued condition is an effective training method for the endurance sport disciplines because they assure an increasing of the athlete’s specific capacity, but this capacity is not specific for Olympic Weightlifters.

XIII TOPIC Q: I am a world class powerlifter in the bench press and deadlift and have consistently peaked too early for competitions even though I have used sub-maximal loads within four to six weeks of competitions. My auxiliary lifts have also stayed at a high volume in the sub maximal range right up to the competition time. My question is, how far from a competition should I reduce my auxiliary training and begin to introduce maximal lifts in the bench press and deadlift? Also, how many days prior to a competition should I cease maximal lifts? Should I also include explosive movements when training with maximal loads? A: I understand your problem very well, but I cannot answer exactly your question without the possibility of seeing you during your training process, because it all depends on the reactions of your organism to the volume and the intensity of preceding workloads. These reactions are very different from one athlete to another and I can give you only some general advice. If you have consistently peaked too early for competitions this could have happened for different reasons: - The total volume of the sub-maximal range auxiliary lifts training was not enough: try to increase it, but don’t use it in high volume during the maximal lifts training stage; - You reduced your auxiliary training and begin to introduce maximal lifts in the bench press and deadlift too early: try to do it a little bit later than 4 - 6 weeks. Regarding the use of explosive exercises during the training with maximal loads, I think that it’s possible, but you should be very careful to not increase too much the total workload’s volume.

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XIV TOPIC Q: I was wondering how you incorporate squats and deadlifts in your weekly workouts? Do you incorporate them on the same or different days? A: It all depends on the aims of your training and on your training experience. The squat and deadlift involve almost the same muscle groups. The difference between these exercises is in amplitude of movements and the overload weight. So, if you have good experience in overload training and need to carry out a Bodybuilding split program, you can execute the squat and deadlift in the same training session. If you are not experienced in overload training, it‘s better to use these two exercises in different training sessions.

XV TOPIC Q: I would like to learn your opinions about this legendary routine. I know that the Soviets had great routines like this. It is extremely hard, but everyone who has finished it had great results. Actually, Smolov might be one of your friends. It has an interesting combination of volume and intensity. I can give you the original link to the program if you can’t find or recall it. I would like to learn if you have used any program like this with your athletes? A: I read the description of this program in the original article of S.Smolov (1989) that includes 13 weeks preparatory period training: Introductive training stage (2 weeks), Base preparation training stage (4 weeks), “Switching” stage (2 weeks) and Intensive training stage (4 weeks). After these 12 weeks the athlete should carry out his usual pre -competition training stage (1 week). I must say that this article has some unclear elements (I evidenced them with “?” in my following transcription). Introductive training stage (2 weeks) First week: 1° day: Barbell Squat (65%/8)X3 (70%/5)X1 (75%/2)X2 (80%/1)X1 2° day: Barbell Squat (65%/8)X3 (70%/5)X1 (75%/2)X2 (80%/1)X1 3° day: Barbell Squat (70%/5)X4 (75%/3)X1 (80%/2)X2 (90%/1)X1 4° - 6° days: “Scissor” Barbell Squats (?) Smolov wrote that these 3 days “bring you in the good sport form”. I don’t agree with this consideration. Second week: Monday, Wednesday, and Friday: 1. Barbell Squat with 80% – 85% overload 2. Jump exercises

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Base preparation training stage (4 weeks) Monday

Wednesday

Friday

Saturday

(70%Х9)Х4

(75%Х7)Х5

(80%Х5)Х7

(85%Х3)Х10

(70%+10кгХ9)Х4

(75%+10кгХ7)Х5

(80%+10кгХ5)Х7

(85%+10кгХ3)Х10

(70%+15кгХ9)Х4

(75%+15кгХ7)Х5

(80%+15кгХ5)Х7

(85%+15кгХ3)Х10

rest

Rest

Competition training

I think that the volume of work is too high. It’s better to reduce the number of sets or train only 3 times per week (Monday, Wednesday, and Friday). “Switching” stage (2 weeks) The total work volume is the same as the preceding training stage. Exercises used: Squat jumps, jump exercises without overload, eccentric Barbell Squat (speedy), concentric Barbell Squat (?) Intensive training stage (4 weeks) It’s not clear, but may be this is the program Monday

Wednesday

Saturday

60х3,70х3,80х4,90х3, (85х5)х2

65х4,70х4,(80х4)х5

65х3,75х3,85х3, (90х3)х3,95х3

65х3,75х3,85х4, (90х5)х4

3 60х3,70х3,80х3, (90х5)х5

60х3,70х3,80х3, (95х3)х2

65х3,75х3,85х3, (95х3)х4

4 70х3,80х4,(90х5)х5

70х3,80х3,(95х3)х4

75х3,90х4,(95х4)х3

1 65х3,75х4,(85х4)х3,85х5 2

60х4,70х4,80х4,90х3, (90х4)х2

Pre -competition training stage (one week) Mon 70х3,80х3 (95х4)х3

Tues (90х5)х2 Rest

Wed 75х4,(85х4)х4

Thur rest

Fri

Sat

Sun

rest rest competition

My opinion about this training program:

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I think that it’s an interesting implementation of the conjugate sequence system aimed at increasing the maximal Barbell Squat strength (for example, for Power lifters), but the volume of loads must be reduced.

XVI TOPIC Q: What type of training would you recommend for a strength athlete on non-lifting days? I have heard of some coaches recommending interval runs at a relatively low intensity with a slightly longer recovery, such as running 100 m at 70%, walking 50 meters, and repeating the set 10 to 20 times. What would you recommend? A: I prefer to name intermittent running the exercise that you termed as interval. I think that this exercise can be a good solution for the non-lifting day’s training. I can also recommend other kinds of intermittent work: Performing other sport games less intensely that athletes are able to play without technical difficulty (basketball, soccer, tennis). Performing in an aerobic regime (also with music) the most simple forms of postural gymnastic exercises. At the end of the microcycle one could perform swimming and “water games” with a ball.

XVII TOPIC Q: This question pertains to how to "retrain" for an Olympic weightlifting meet that is one month following the meet I was originally training for. Please allow me to explain. Due to an airline cancelation this weekend, I missed our National Masters Championships (M55 94Kg) and have to qualify for the Worlds at another meet, which is May 3. Since I was training to peak for April 5th, I am asking for advice on how to structure training to "re-peak" on May 3rd. Any advice you can offer would be greatly appreciated. A: It’s really a big problem to structure your training to “re-peak”, especially if I don’t know you and your preceding training plan. I think that in this situation you may only have one option: to try to maintain sport form for all of April using a low volume of the high intensity explosive exercises. The low volume means: a few exercises, low number of sets, and low number of training sessions in a week. I think that this kind of training could be similar to the following training session that could be carried out no more than 2 times a week: 1. 2 series of 10 Depth jump from 0.75 m height; 2. 2-3 sets of Power Snatch with 70-90% weight.

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WRESTLING XVIII TOPIC Q: I am very interested in the strength and conditioning of the Russian wrestlers. Besides a lot of wrestling, how else did they train for strength? What type of weightlifting (Olympic lifts, kettlebells, or bodyweight exercises) did they perform for stamina? What type of running was done: sprints or distance? A: Properly answering your questions requires a book. I’ll try to answer synthetically. I was not personally involved in the training of wrestlers, but I know very well some of the most important coaches and I know that in Russia the methodology in this discipline is very developed. The Russian wrestlers use all of the types of training that you mentioned: Olympic lifts, kettlebells, and bodyweight exercises. They use many specific strength exercises with machines built specifically for them. The run exercises are mainly of aerobic endurance: all speed and power work is specific. In the resistance exercises (weight training), they pay attention to the capacity for muscular relaxation. In the specific work (wrestling), they pay attention to the improvement of tactile sensitivity.

XIX TOPIC Q: Who would you research to find more information on how the Russian wrestlers were trained? I know you gave some great examples, but if I wanted to look more into it who would be a good person to research? Our coaches here are some of the best in the nation for wrestling and when competing at the international level Russia is always who is dominant. What are some things you would alter for programming in this sport? Many of these guys are very lean and any lean muscle that is put on could affect them making a certain weight class. So, my question is: what are some things that they may have done differently in their training where they did not increase mass too much. Thanks for your help and I appreciate your willingness to provide all the practical and scientific knowledge to be passed on. A: Who would you research to find more information on how the Russian wrestlers were trained? What are some things that they (Russian wrestlers) may have done differently in their training where they did not increase mass too much? The most important Russian sport training magazine is “The theory and practice of physical culture and sport”, in which there are many publications about the methodology of the Russian wrestler’s training. The big problem is that all of these publications are in Russian. The most important wrestling training expert that I knew many years ago was Alexandr Novikov. Now there are many new experts who I don’t know, but I am sure that all of them are very high level experts and really don’t need my help. Why?

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The Russian Wrestling training methodology is elaborated at a very good level. First, because Wrestling was always very popular in the old Russian empire and in the Soviet Union. During many years the practical experiences of many coaches who worked with many wrestlers have been shared between them and developed. Second, because the Soviet Wrestling teams always had a high level scientific assistance that assured them the possibility of optimizing the training process. The optimization of the training process allows performing work no more that it’s strictly necessary, and to not do anything that is not useful (sorry if I underline something that sounds obvious). This optimization also regards the strength training. The strength training of an Olympic sport athlete must be functional or, as I say, specific. So, it must be very different from Bodybuilding training and also from a Weightlifter’s training. The wrestlers need to increase their strength in particular movements joined in a particular structure. For this reason, the Russian wrestlers use specific strength devices and specific training methods that allow them to achieve an increase of the power of specific movements and, if it’s necessary, without increasing the muscle mass.

BOXING XX TOPIC Q: I've have a lot of interest in sports and I've seen that sometimes you talk about boxing. Which exercise do you suggest more between the bench press, incline press, and military press as boxing-specific weight training? A: Which exercise do you suggest more between the bench press, incline press, and military press as boxing-specific weight training? All of these exercises must be part of the SSP training system. Regarding the Military Press: this exercise can be used only by athletes with good general strength preparedness. For example, Vasiliy Filimonov, in his preparation of the National Italian Box Team, doesn’t use the Military Press or other exercises which overload the cerebral column because the back muscles of Italian athletes are not usually very strong.

XXI TOPIC Q: Which weight exercises do you think are best for specific training in boxing? A: The most specific weight exercise for boxers is Shadow Boxing with dumbbells in the hands. The weight of the dumbbells could be from 250g to 2 kg.

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XXII TOPIC Q: I am not a boxing specific person so I am not very knowledgeable on boxing training, but it occurs to me that boxing with weights would interfere with patterns for normal boxing? Is the boxing with weights exercise done exactly as it would be done without weights? A: Yes, too heavy dumbbells could interfere with patterns for normal boxing. For this reason one needs to choose the optimal weight for every athlete in relation to his physical preparedness level and body weight. Vasily Filimonov normally uses Shadow Boxing with dumbbells of 250 g to 1 kg. Dumbbells of 1-2 kg could be used only by very strong boxers of high weight category.

XXIII TOPIC Q: I always believed punching with weights to be contraindicated also. I have two questions: 1) when punching with weights, do you recommend hitting a target? It seems that with extra weight in the hands and not hitting a target you risk injuries hyper- extending at the end range or whilst attempting to decelerate the weight. 2) would punching with elastic resistance on the horizontal plane not be more specific (using your dynamic correspondence criteria as a guide)? A: 1) When punching with weights, do you recommend hitting a target? It seems that with extra weight in the hands and not hitting a target you risk injuries hyper-extending at the end range or whilst attempting to decelerate the weight. First of all, in that thread we were talking about the specific physical preparation exercises for boxers from a general point of view, without any specification of the concrete aim of the exercise. From this general point of view, Shadow Boxing with dumbbells in the hands could be the most specific training means because it’s the “model” of competition exercise that could be used as an element of specific endurance training. If you need to increase the power of the punch you have to use a training means system that includes: Traditional overload exercises (for arm and leg extensor muscles and for trunk rotator muscles) Specific exercises: “Punching of cushion”, used without overload, with the goal being to hit faster, more precisely, or to hit faster and stronger. These hits have to be carried out in a regime with 3 minutes of work and 1 minute of rest (8-10 repetitions in 1 training session). During these 3 minutes of work, 50-60 hits (1 hit every 3 seconds) must be executed. 2) Would punching with elastic resistance on the horizontal plane not be more specific (using your dynamic correspondence criteria as a guide)? In Shadow Boxing, with the use of elastic resistance on the horizontal plane, the regime of the muscle work is not specific because it is not ballistic.

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I TOPIC Q: In the foreword of the book “Special strength training", you mention that Charniga published books were done without your knowledge, and the translations do not directly correspond to your original work in some places, things which may create confusion about your ideas. My question is: will you use this Website to point out the problematic sections and their correct interpretation to correct possible misunderstandings which may arise? Or in your future works? Do you have a list with the problematic issues in those texts? A: Your questions about the unauthorized translations is correct and I understand the point of view of readers, but I wish expose to your attention a basic question that I’ll try to make clear with a hyperbolic example: Could a person think to ask to Bill Gates to point out the differences or the bugs of his software programs (windows or office), referring to a software package that he bought, for example, in a pirated Russian language version? I know the software is a different matter, but it’s always a copyright issue. I use this example because in the common thoughts of people it’s clearly the situation for a well known product of intellect. The difference with the Microsoft example is the amount of money involved and the economic power of the original author to engage lawyers to claims his rights and, more than this, to stop the piracy. The opinions about the bad translation of my book “Special strength training” by Charniga was expressed for the first time by M. Siff, and it was the most important argument he used to convince me to publish a book together where he wanted to present the correct interpretations of my two books published by Charniga: “Special strength training” and “Programming of training”. At that time I completely trusted his opinion, also because other English spoken persons (I don’t remember who exactly) said the same things to me. I am not an English spoken person and I didn’t have any reason to mistrust them. Regarding the Charniga publications, I thought that an unqualified person could not make a correct interpretation. For this reason I didn’t want to control the text of those two books and didn’t prepare “a list with the problematic issues in those texts”. Recently, I read messages in internet forums with different opinions about the Charniga translation and I was very surprised, because the persons who expressed these opinions seemed to me good experts in these issues (for example, Steven Plisk, Kenny Croxdale, and James Smith). But I decided to not return in the past and I don’t wish to clear this question. I am an old person and this entire sad story about my American publications has been very painful for me until now. In the near future I will publish a book in which there is the summa of all my Russian books and recent works about this matter.

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II TOPIC Q: I have read your most recent book Special Strength Training numerous times and have had great success applying the information in designing programs for my athletes. In my opinion this book is a must have for coaches who work with elite athletes. I have a question about the Sprint Acceleration Program (page 81) that you did with Boris Zubov in 1963. My question is, did you perform any other speed work to go along with the hill sprints and stadium jumping during this 6 week period, or did he just perform what was written in the book? Thank you very much for your help, it is much appreciated. A: Yes, in my book most of the training programs are for high level athletes. The training program for Boris Zubov included the following training means: 1. Short fartlek: 5 - 15 minutes of running at Anaerobic Threshold level intensity with 3-5 light accelerations (not with maximal speed). 2. 1/ 2 Squat with barbell (70 – 80%). 3. “High” Scissor-lunge barbell jumps and “Low” Scissor-lunge barbell jumps with energetic switches in the legs. 4. Alternate leaps on the stadium: from 50 to 100 m distance. 5. Alternate uphill leaps of 10° steep inclination. The initial distance is 20 meters and it is increased until 40-50 meters in coherence with the increase of the athlete’s capacity to perform this exercise. He must try to increase the power of the push forward and consequently, to increase the length of the footsteps without losing rhythm and looseness of movements. 6. The uphill running: the first 8-10 running steps must be executed in plain before the slope and the following 10 running steps must be executed uphill with the ‘push up forward’ (long steps) accented. 7. The down - uphill running with maximal speed: 6-8 downhill running steps and following 6-8 uphill running steps. 8. “Jumps-running”. Alternate leaps on 50 m distance with maximal speed. 9. Sprint running: - 200 and 400 m with ¾ of maximal effort (the rest intervals are free); - Repetition and interval running (the rest interval should be free at the beginning of preparation stage and after should be gradually restricted till 2 min): - 50 m + 50 m + 50 m + 50 m + 50 m - 100 m + 50 + 50 + 50 m; - 150 m + 50 + m 50 m; - 200 m + 50 m;

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-

Crouch starts with the control of the first 10 steps length and with the control of execution technique. The exercises should be executed with wide steps, without downward head inclination and without raising the shoulders too early during the first steps.

III TOPIC Q: I was wondering if there was any Momentum in Weightlifting, the Clean and Jerk, and the Snatch, since in Weightlifting the main quality needed by the Lifter is as follows (in order): Technique Strength Speed Neuromuscular efficiency Momentum But if you look at a Weightlifting video in slow motion, you will find that the lifter uses mostly technique; the lifter literally lifts the weight and then jumps under the bar, in part one of the Clean and part two of the Jerk. We all know there is certainly momentum when someone puts the shot, however the shot is only 7.26kg or 16 pounds. How much power/ force/strength would be needed to create momentum with 300 pounds of 580 pounds? A: (Response by James Smith): You are correct in stating that a lifter would have to be very strong in order to accumulate momentum against a large load. This is why strength and the ability to generate it very quickly, albeit via specific mechanical actions, are in my view the highest in the hierarchy of motor qualities that must be developed in order for weightlifters to attain sport mastery. Here in the U.S., the weightlifting masses place far too great an emphasis on technical perfectioning at the expense of specific strength development. One will notice that the difference between the lifters of the former Soviet republics, Bulgaria, Turkey, Poland, Iran, etc… and U.S. lifters does not owe its foundations to technical variability, but to strength and power. We are outlifted by stronger and more powerful lifters, not by greater technicians. Of course we know that technique is a manifestation of very special strength and coordination; it does not exist in the abstract. We must acknowledge, however, that incredible strength and power and merely sufficient technique is what distinguishes the masters of sport international class from our efforts led here in the U.S. by lifters who are simply not strong enough to medal at the international level. You will notice, through slow motion video analysis that the barbell continues to travel away from the earth as the lifter drops beneath it, whether it is the C&J or the Snatch lift. This continued upward travel that exists despite the fact that the lifter is no longer pulling on the barbell is momentum.

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IV TOPIC Q: In your book "Special Strength: A practical Manual for Coaches" you recommend doing barbell back squats in the jumping force programs. How deep should they be done? Are deep squats necessary in the training for vertical jump? Dr. Bondarchuk says only half squats are necessary since athletes don't bend down into a full squat when jumping, and so does Dr. Yessis. Dr. Zatsiorsky recommends full squats in the first 3 years of training. What is your opinion? A: To answer appropriately about the effectiveness of a training mean, it is important to know the objective for which it is used, in which period of preparation, and, last but not least, the athlete’s preparation level. As a rule, the use of strength means (here we are talking of exercises with maximal load executed slowly) with articulation flexion angle equal to the flexion angle of competition exercise is more effective for the development of sport result. Nevertheless the same exercise with maximal amplitude, can assure: 1. The increase of the level of strength expression in the movements with any flexion angles used in the exercise 2. A more reliable strengthening, in the time, of the whole muscular chain involved in the movement The half squat is without doubt more specific and more effective to develop anti-gravitational strength, but this exercise needs an overload greater than the overload used in the complete squat. For this reason, to effectively obtain the sport results, in time, from the half squat, you should minimize its potential risk of accidents. First of all, the athlete must strengthen the muscular chain involved in the movement of the half squat: the muscles of the back and the ligaments of the articulation knee. The complete squat allows enforcement of the muscular chain while, at the same time, developing antigravitational strength. Based on the preceding considerations, we can say that the use of the complete squat is more suitable for the lower level athlete, or at the beginning of a training cycle for the high level athlete. There is also a basic consideration to be understood about the athlete. Usually lanky athletes, as jumpers or basketball players tend to be, don’t have as developed upper body muscular structure as we find in throwers. For this reason, in these cases, I usually recommend the use of the complete squat. To my knowledge, Bondarchuk elaborates programs only for the throwers, and this could be the reason for the different approach. In my training programs finalized towards increasing the height of the jump (training for vertical jump) I used the combination of both means: - The complete squat, executed slowly with maximal load, as a means finalized towards developing the maximal strength; - The half squat jump with barbell (30% of maximal load) to develop explosive strength. It is probable that the use of a half squat in place of the complete squat, which I suggest, could assure a better growth of the height of the jump, but it should be very clear to the coach that doing this he could put at higher risk the athlete’s back and knee integrity.

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V TOPIC Q: I have a question about strength training for soccer. In your book Special Strength Training you say that one must use SST loads in the preparatory period. If I’m right, one has to do heavy strength training in the first stage of the preparatory period to ensure a deepening effect on the body, while the second half consists of explosive efforts, such as jumping. What kind of movements do we use for soccer in the SST block and what kind of training do we use during the competitive soccer season? A: The special physical preparation for soccer players is a very interesting issue in which I was involved many times (the last, three years ago with the most prestigious Italian soccer team). I can tell you in general that, as you wrote, the soccer player’s SST should foresee “strength training in the first stage of the preparatory period to ensure a deepening effect on the body, the second half consists of explosive efforts like jumping”, but this general indication is not enough because, in the preparation period, the training plan should include also endurance training. The strength component of soccer’s physical fitness model is similar to the model of 200 – 400 m Track & Field runners. So, the SSP model for soccer players should be similar to the “long sprint” runners and include heavy weight squats, explosive effort squat jumps, jumps and bounces, and sprint exercises. The problem is that the soccer player’s preparation period is very short and they have no time to realise this model, unlike T&F runners. For this reason, the high level soccer players usually don’t use heavy weight for strength training (squat), but only the explosive effort weight exercises (half squat jumps). Also, most of the soccer players that arrive in the “great” soccer clubs never used heavy weight squats before in their training, and they are not used to these exercises; they don’t want to use these mainly because they don’t know how and how much these exercises could influence their condition. For this reason, many high level soccer players cannot resolve their physical preparedness problems during their entire sport career.

VI TOPIC Q: You certainly are an advocate of specialized strength preparation in sports training. According to Kelly Baggett, "specialized strength preparation isn't any better than getting strong and letting your sport or event take care of the specialization." Do you agree with this statement? Are there any studies that back up the usefulness of specialized exercises? Or, do you regret spending so much time and effort on specialized training when it all could have been achieved with much easier methods?

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A: You introduced a good issue; I was conscious that many people gave their opinion on the effectiveness of specialized strength preparation and, based on their knowledge of the subject, they did their best. I will try to give you some of my considerations about what you wrote: According to Kelly Baggett "specialized strength preparation isn't any better than getting strong and letting your sport or event take care of the specialization." Do you agree with this statement? Kelly Baggett’s article on www.bodybuilding.com is quite a good interpretation, although a simplification of some aspects of the “Special Strength Training” concept. Beyond this simplification, in that article one important issue was lost: the problem of specificity has to be solved not only at the level of the single training mean (exercise and the method of its use) but, first of all, at the level of the use of a complex (system) of different means that can assure the specific cumulative effect. The more complete vision of the concept of Special Strength Training will be illustrated in the second edition of “Special Strength Training: Practical Manual for Coaches” that I am writing. Are there any studies that back up the usefulness of specialized exercises? The concept of Special Strength Training (or Specialized Strength Training) is based on the research made on elite soviet athletes of different sport disciplines. In the research, made over the course of 20 years, National Team coaches, post graduate students, and scientific collaborators (64 people of my Laboratory "Optimization of training process in high level sport") were involved. Based on the research, more than 20 dissertations have been made, headed by me, which allowed candidates to obtain 23 PhD and 2 DrHab titles. I think this is one of the most discussed and verified aspects of training methodology that unfortunately are not well known in the west. The majority of the results of the research have been synthesized in my books, “The bases of the special strength training in sport”, “Programming and organization of training” and “Special Physical Preparation in Sport”.

VII TOPIC Q: Concerning you book Special Strength Training for the Development of High Speed Strength, it says in Chapter 2.3.1: Exercise with loads: “load should be 50-70% of maximum in relation to the size of external resistance to be overcome in competitive conditions. The exercise is executed 6-8 times at maximum speed but at a low rate.”. 1. What does “at a low rate mean”? 2. If I am putting a 7.26kg shot or hammer do I use closer to 50% or closer to 70%? 2.3.1 Exercise with loads (continued):

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“for developing primarily starting strength a weight of 60-65% of maximum is used. The exercise is performed with short concentrated explosive efforts to only move the weight but not accelerate it through the maximum range possible.” Does mean if using a squat or bench press you would do partial reps - in a sort of pulsing manner? A: 1. “the exercise is executed 6-8 times at maximum speed but at a low rate” What does at a low rate mean? I apologize. There is a mistake in the last phrase of this paragraph: “In all variants of these methods, relaxation of the muscles between each repetition is obligatory…” Each repetition must be executed with maximal explosive strength effort, but after each repetition you must stop (put the barbell on the support), relax the working muscles; only after this can you execute the following repetition. So, the rate of 6 -8 repetitions is low. 2. The load resistance should be selected in the range of 50-70% of maximum in relation to the size of external resistance that must be overcome in competitive conditions. If I am throwing a 7.26kg shot put or hammer, do I use closer to 50% or closer to 70%? The size of external opposition that must be overcome during competition exercise’s execution (shotput or hammer throwing) depends not only on the weight of the shot put or hammer, but also on other biomechanical factors. For example, the leg muscles must overcome the great opposition of body weight and of the shot put or hammer weight. So, if the context is the use of SST means, you should execute leg exercises (like the squat) with 70% of maximal overload weight (maximal overload weight with which these exercises could be executed). In the arm exercises, like the bench press, the overload weight should be 50%. 3. For primarily developing starting strength, a weight of 60-65% of maximum is used. The exercise is performed with short concentrated explosive efforts to only move the weight, but not accelerate it through the maximum range possible. Does this mean if performing a squat or bench press one would do partial reps, in a sort of pulsing manner? No, it must be the normal Squat or Bench press performed with maximal explosive effort (you must not use shorter amplitude movements) executed with the specific qualitative aim: not trying to reach maximal speed at the end of the movement, but rather trying to increase the speed as quickly as possible at the beginning of movement.

VIII TOPIC Q: 1) When using a Special Strength Program such as that suggested for American Footballers - in your practical manual for coaches - how long prior to the commencement of the true

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competitive season would you envisage that the program should be completed to enable gains to be realized? 2) In your literature you suggest that the shock training method should not be completed too close to a competitive event. How do you recommend maintaining that special strength is in a situation where competition occurs on a weekly basis, via non- shock jump training, barbell, and kettlebell jumps? A: It is normal to ask questions about the annual planning cycle when it is beginning to be used in practice in the new methods of training. There are no definitive answers for these questions because they are heavily influenced by reactions of the athletes to the used loads and from the calendar of competitions. I can only point out the principles to follow; the results depend on your creative abilities in applying them. Generally, the Special Strength Program should be completed at least ten days before the beginning of the competitive season. To maintain the level of physical preparation during the whole season of the competitions, it is necessary to elaborate programs of training (to be executed during the season of the competitions) based on the calendar of the competitions and the data related to the physical state of the athletes. This training can be divided into two types: 1. Training finalized towards the pre-competition stimulation. This is very brief and intense and consists of only 2-3 sets of squats with 90% overload. The session of the stimulant training is performed in relation to the degree of inertia of the nervous system of the athlete. For athletes with less nervous system inertia, it is advisable to perform the stimulant session the morning of the day of the competition. For other kinds of athletes, the session can be performed the day before. 2. Specific training for the maintenance of the physical preparation level. When the competitive season is long, the stimulant sessions cannot be enough to maintain the level of physical preparation. In this case, one needs to elaborate a maintenance training program based on the competitive calendar and in coherence with the programs of the training used in the preceding period. It’s difficult for me to establish the content and the frequency of such a training session without knowledge of the athlete’s physical condition. In principle, these sessions never have to exceed the volume and intensity of the loads of the sessions in the preparation cycle’s end. I can only suggest that you primarily use more specific exercises: brief and fast fragments of the competition activity, short sprints, or brief, fast moves with changes in direction. In regards to all types of jumps, one needs to be very cautious, use them with a lower dosage, and prescribe them only if the athletes express a desire to perform them.

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IX TOPIC Q: Must the period be developed in this manner? Several warm up sets and then one set of 10 reps to failure. Then gradually during the period: Several warm up sets and then one set of 8 reps to failure. This continues until finally one completes several warm up sets and then one set of 3 reps to failure. Subsequently you develop the period of 1-3 RM, for example, by using the repeat method with 90-100 % of maximum (1-3 RM method) as well as the repeat-serial method: 1. The weight is 85-95% of maximum and there are 5-6 reps in one set. There are 2-3 sets in one series with a rest of 4-6 minutes in between each set. There are 2-3 series with a rest of 6-8 minutes in between each. 2. A series with 3 sets is executed as follows: a. With a weight of 80% of maximum-10 reps b. With a weight of 90% of maximum-5 reps c. With a weight of 93-95% of maximum-2 reps. The rest pause between sets is 4-5 minutes. In one training session there are 2-3 series with a rest of 6-8 minutes between series. 3. Four sets with a rest of 5-6 minutes between sets: a. In the first set the weight is 70% of maximum for 12 repetitions. b. In the second set the weight is 80% of maximum for 10 reps. c. In the third set the weight is 85% of maximum for 7 reps. d. In the fourth set the weight is 90% of maximum for 5 reps. There are two series done with a rest of 8-10 minutes in between. Or do you plan to the period in other ways, such as this: a. First, a longer period than the previous way with several sets of warm up and one set of 10 reps to failure. Then, after this, a period with the repeat-serial method as with those mentioned above; finally, the period with the repeat method with 90-100% of maximum (1-3 RM method). A: At the beginning of the stage for increasing maximal strength one should use the RepeatSerial Method that ensures the morphological changes of the muscle. The athlete should use the 1st variant of the Repeat-Serial method (slow motions until volitional fatigue), starting from the exercises with an overload of 75%, which is 8-12 RM for Olympic sport athletes. During the period of this training method’s use, the overload weight should be increased until 80% of 1 RM, which is 6-8-RM for Olympic sport athletes. In the training session, after the standard warm up (20 minute of running and general gymnastic exercises), the athlete should perform 3 sets of the most important exercises of his or her specific sport discipline with 2 minutes of rest (for example: 3 sets of squat, 3 sets of calf raises, and 3 sets of bench press). After these exercises, the athlete should perform 2 sets of exercises for 2-3 other muscle groups, with 2 minutes of rest.

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In the second part of the stage finalized to increase maximal strength, one should use the 2nd variant of the Repeat-Serial method for the most important exercises of the athlete’s specific sport discipline. In the training session, after the standard warm up, the athlete should complete 3 sets of the same exercise: 80% of 1RM (weight of 6-8 RM), 90% of 1RM (weight of 3-4 RM), and 93% of 1RM (3RM) with 2-4 minutes of rest. During one training session, the athlete should perform 2-3 series with 6-8 minutes of rest between them. As the athlete’s strength increases, resistance should be increased by 5%. The last part of this phase aimed towards increasing maximal strength should always be reserved for the most important strength exercises. This is where one should utilize the Maximal Strength Effort method: 2-3 repetitions with 90-95% of 1RM, with obligatory muscular relaxation between repetitions. Training sessions consist of 2-4 sets with 4-6 minute rest periods.

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I TOPIC Q: What is “strength speed” and “speed strength”? What is “strength endurance”? A: 1. I think is better to use more concrete parameters for the training effect’s names. Maximal strength (Po) - characterizes the greatest magnitude of effort which the athlete can display when there is unlimited time. Maximal strength is most needed when the movement is executed with great external resistance. This determines how great the maximum working effort will be (Fmax). High-speed strength (Fv) - displayed in high-speed movements involving small external resistance. Explosive strength - characterized by the athlete’s ability to display powerful efforts in the shortest amount of time. Explosive strength is determined by the relation of Fmax / tmax. Starting strength - characterizes the ability of the athlete to produce a rapid increase in external force at the beginning of the muscle tension produced by muscles. It is measured by the tangent to the curve F /t. Reactive ability - characterizes the specific quality of nervous-muscle system to display a powerful explosive effort immediately after sharp mechanical stretching of muscles by an external force. This regime is characterized by the fast switching of the muscles from eccentric work to concentric producing a maximal dynamic load at this moment. An example of this would be the take-off in jumping. Local muscular endurance - characterized by the ability of separate groups of muscles and physiological systems of the body to ensure the motor activity while displaying the necessary level of efforts for a long period of time and with no decrease in their working effect. Maximal anaerobic power - the ability of the body to effectively execute the short-term (1015 sec) work at maximum (utmost) capacity in cyclic or repeated regimes. 2. The number of training sessions in a week cannot be standard. Strength training is only one part of a complex training process. The athletes need to increase different parameters together, and for this reason the number of training sessions in a week depends on the general strategy of the training load’s temporal organisation. My vision of strength methods table for Olympic sport athletes is in the book “Special strength training: a practical manual for coaches.” The primary emphasis of the training influence of various ways of the resistance exercises using

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Weight in % of maximal

Number of rep.

Number of sets

Rest between sets

Primary emphasis of the training influence

70-100

1-6

4 -8

3'-4'

Maximal strength; explosive strength with large external resistance

80-90

5-10

4 -8

3'-4'

Explosive strength with moderate external resistance

70-80

8-12

3 -6

1'-2'

Maximal strength with an increase in muscle mass

50-70

10-15

4 -6

3'-4'

Speed of movements and explosive strength with small external resistance

50-70

20-40

2- 4

45"-90"

Local muscular endurance with large external resistance

30-60

30-50

2- 4

45"-90"

Local muscular endurance with small external resistance

20-30

15-20

3- 5

3'-4'

Quickness and frequency of non loaded movements

II TOPIC Q: I am unfamiliar with the serial repetition method. Would you be able to explain it? A: If I understand well, you asked me about the serial-repetition training method and the interval training method used to perform specific tactical combinations with maximal speed (Block C). There are two main types of these training methods: 1) The first is finalized to increase the Maximal Anaerobic Power (MAP) 2) The second is finalized to increase glicolitic power In both variants, specific basketball displacements (maximal speed running exercises with typical trajectory and direction changes) are used. For increasing the MAP, running exercises are used with durations that must not be more than 10-15 seconds: in one training session, one could use 2-3 series of 6 repetitions with 2 min rest between each exercise and 6-8 min rest between series. For increasing glicolitic power, running exercises of 30-50 seconds duration are used: in one training session, 3-4 series of 3 repetitions with 90sec-2 min rest between each repetition and 13-15 min rest between each series could be executed.

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III TOPIC Q: As I study the postings on your forum, I have been a bit confused with a few of the abbreviations, so I'd just like to ensure that I properly understand them. GPP = General physical preparation SPP = Special physical preparation (or specific physical preparation) SSP = Special Strength Preparation PPS = ? Also, what are the distinctions between SPP and SSP? A: In sport theory and methodology, which originated in the USSR and East Germany in the second half of the twentieth century, the training process was seen as preparation for competitions through three main components: Physical, Technical-tactical, and Psychological preparation (training). Traditionally, physical preparation training methodology was based on the concept of an “athlete’s physical qualities”, which in turn is derived from the concept of “human motor abilities”. According to this approach, any type of sport activity is characterized by the combination of different basic motor abilities. In other words, it is characterized by a specific connection among between endurance, flexibility, and agility, called, in this case, the athlete’s physical qualities. Every combination of basic motor abilities would be characterized by: 1. Emphasis on the main quality, getting the competition exercise’s aim reached 2. A definite combination of other secondary qualities specific to every competition exercise and allowing a better expression of its main quality. Physical preparation was seen as a part of the training process aimed toward the training of basic physical qualities and expressing these changes in a manner specific to every sport discipline. Thus, this methodology foresaw two components: 1. A General Physical Preparation, aimed toward the differentiated development of physical qualities through means and methods, finalized towards the development of each of them. 2. A Special Physical Preparation, aimed toward the integration of physical qualities, separately developed in a certain specific structure through specific exercises and the competition exercise’s execution. Strength training (which commonly includes the use of overload exercises) was part of the training for the so-called ‘speed-strength’ sport events (weight lifting, throwing in track and field, etc…), in which the importance of this physical quality was clear. In other sport disciplines these exercises were used only as a means for General Physical Preparation. Now, the methodological approach and the means of its execution are changing (you will read about it in the first part of the second edition of the “SST: Practical Manual for coach”). Special Strength Preparation (SSP) or Special Strength Training (SST) is a part of Special (Spe-

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cific of Functional) Physical Preparation that regards the use of the overload exercises (or so called “strength exercises”) to improve the sport result in all kinds of sport disciplines.

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(Acceleration, Sprints, Anaerobic & Aerobic development, Local Muscular Endurance and Throws)

I TOPIC Q: I am not an elite level athlete, however, I do have many years of sport specific training behind me. I am looking to compete as a master’s athlete and am 37, in national (Australia) running events in the 400, 200, and possibly 100 meters. I understand that all athletes are different and that you do not know my training age, etc… Do you think it is feasible for me to undertake the type of training highlighted above? A: If I understood your question well, you asked me if it’s possible to use the super-method, described in your precedent message, to improve your result in running events in the 400, 200, and possibly 100 meters. I think that’s possible. Generally, any methodical change of training assures the improvement of the sport result, especially if a more effective method is introduced. To assure the improvement of the result you should introduce this new method correctly in the whole training system, i.e. in coherence with the other types of training and with the level of your preparedness. To use with success the super-methods, you have to: 1. Visit a sport cardiologist to verify the state of your health and the possibility to increase the intensity of your training load; 2. Elaborate your personalized training plan on the basis of an analysis of your training loads of the preceding year. After that, you can start to use this type of training with the lowest dose of load, but before you start with it you should have a period of weight training devoted to the strengthening of your body. Another thing that I suggest is you address your effort to run 400 meters, because at your age there are more possibilities to improve the result in 400 meters than in the 200 or 100 meters. To improve your result in 400 meter I can suggest you a scheme of the training system, on the base of which it is possible to elaborate the plan of your training. In the following, I expose you to a general scheme of the plan. To elaborate it and make it your training plan you should analyze the methodology and the principles of Block system training (we will publish soon in the SSTM a new article on the matter). Stage 1. Strengthening of the “anti-gravitational” muscles through the use of the exercises with overload to develop Maximal Strength (if you are already strong enough, there is no need to increase it notably). The training with overload can be performed three times a week. On the

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other days you should perform running exercises (prolonged aerobic runs, long accelerations, and other run exercises performed in light way) and auxiliary exercises (stretching, core and postural gymnastic etc.). Stage 2. Increasing of explosive strength and the maximal anaerobic power with the use of the super-method that you have mentioned in your preceding message. This type of work can be performed twice a week at the beginning, and after three times a week. On the other days you should train like the preceding stage. Stage 3. Increasing of the anaerobic alactacid capacity (of the alactacid threshold) with the use of alternate leaps in slope: 2-3 series of the two sets with 3-4 - repetitions. The rest among the series is 10-15 minutes, among the sets it is of 8-10 minutes; among the exercises the rest is the necessary time to return to the starting point. The inclination of the slope must not be steep (no more than 10 degrees). The initial distance is 20 meters and it is increased until 40-50 meters in coherence with the increase of your capacity to perform this exercise. You must try to increase the power of the push in forward and, as consequence, to increase the length of the footsteps without losing the rhythm and the looseness of movements. This type of work can be performed twice a week at the beginning and after, three times a week. On the other days you should train like the preceding stage, but with higher intensity of aerobic running (fartlek on the anaerobic threshold speed level). Stage 4. Track & Field Training: you should perform the specific exercises for 100, 200, and 400 meters runners. The exercises of long acceleration, which in the preceding stages had been used as auxiliary means, in Stage 4 have to be performed in a different way: you should try to reach maximal speed and to increase gradually the distance of its maintenance. I wish to repeat that this scheme is only a general base of your possible training plan. The content of this plan (the load dosing, the stages duration and the whole duration of the program) has to be elaborated on the base of Block Training System methodology and your preceding training experience analyses.

II TOPIC Q: Could you elaborate somewhat on the concepts on aerobic and anaerobic threshold Fartlek, particularly for a middle distance runner? How are they executed, volumes in the weekly cycle in comparison to the weekly volume/block? The article of yours about middle distance training is in Russian which I do not have a grasp of. A: The use of aerobic Fartlek to increase the anaerobic threshold level is an issue broadly dealt with in the European literature from the last 20 years. It is a prolonged run with short

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maximal accelerations (till 8-10 sec.). It’s very important that during the execution of Fartlek the lactate level must not to be less than 2 mmol/l and never more than 4 mmol/l. The interval between the accelerations is chosen in a way that the work intensity doesn’t overcome the individual level of anaerobic threshold. The working regime (the length of accelerations and their frequency) has to be personalized for every athlete on the basis of test data. I think there are publications with aerobic Fartlek models for different levels of athletes.

III TOPIC Q: In your article, you don't specify the number of sets in the series for LME exercises; do you think that 5-6 sets is the right number? A: To use LME exercises correctly, first of all, one needs to know all the aspects of their execution technique. The choice of the overload weight and its moving speed, along with the capacity for muscle relaxation among the active work phases, could have an influence on the training effect of these exercises. These aspects are described in my Italian book “La preparazione fisica speciale” (pages 141-142 and 201 – 202) and will also be described in the new English article. The number of repetitions in each set depends on the duration of recovery breaks that must be changed gradually during the period of exercise use. If you use the exercise with 10 seconds work of maximum intensity, in one training session you must use, at the beginning, 2 -3 sets of 5 – 6 jump repetitions with 60 second breaks, and after, 2 -3 sets of 10 – 12 repetitions with 10 – 30 second breaks. If you use the exercise with 20 – 30 seconds of work of sub-maximal intensity, in one training session you must use, at the beginning, 2 -3 sets of 4 -6 jump repetitions with 60 second breaks, and after, 2 -3 sets of 10 repetitions with 30 second breaks.

IV TOPIC Q: I am currently working with 5 arena football players. We are going to start The American football training template from your book. My question has to deal with speed training. In the program you state that athletes should not perform maximal speed training during the strength concentrated loading phase. Now, what do you classify as maximal speed training? Is it anything above 30 yards, or is it just all sprint work in general? If it is just work above 30 yards then could we perform 10-20 yard acceleration work during the strength concentrated phase? Also, where would you place this acceleration work in the program? Should we just do a low volume of it prior to the lower body lifting sessions, or would it be better to place it before the upper body lifting sessions. Template A Monday - acceleration work (10-20 yd) / Lower body lifting session

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Wednesday - Upper Body Lift & Core work Friday - acceleration work (10-20 yd) / Lower body lifting session Saturday - Upper Body Lift & Core work Template B Monday - Acceleration Work (10-20 yd) / Upper body lifting Wednesday - Lower Body lift & Core Work Friday - Acceleration Work (10-20 yd) / Upper body lifting Saturday - Lower Body lift & Core work A: First question: what is classified as maximal speed training? Maximal speed training consist in performing, as quickly as possible, short exercises (no more than 10-15 seconds) without external overload, and with rest intervals that have to assure complete recovery. In the case of American Football it could be: - Track& Field sprint running exercises: 10 -30 m starts, 100 m maximal speed accelerations, 60-100 m speed running. The “starts” are running exercises in which speed must be increased immediately. The “accelerations” are running exercises in which speed must be increased gradually in two phases: 1) step length increasing; 2) step frequency increasing, trying to keep the same length. - Specific competition speed exercises. You should find the most specific elements of the competition activity that must be executed very fast, and use them as the speed exercises. Second question: where should maximal speed training be placed? From what I understand, you want to use my SST program in the Block system. If that’s the case, maximal speed exercises should be placed in the last training stage, after the concentrated strength stage (Block A) and the power development stage (Block B): at the end of the Block B and in Block C. In this training stage the athlete should not use Lower body lifting or Upper body lifting exercises. Your Template A and B could be used in Block A if the acceleration work is composed only of light running accelerations (60-80 m) executed with 50% of maximal speed. The overload exercises should be finalized to the gradual increase of maximal strength. After the Upper body training session the athletes should execute cross running that, during this training stage, should be gradually substituted by light fartlek. In Block B, finalized to the increase of maximal power, the overload exercises of Block A should be substituted by explosive movements executed by the same muscle groups: jumps and bounds for Lower body, and weight pushing and medicine ball throwing for Upper body. The speed of the acceleration exercises should be gradually increased and should achieve the maximal level at the end of Block B. Also the intensity of fartlek accelerations should be gradually increased.

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In the pre-competition Block C, the athletes should perform only speed training. The total training volume should be much lower than in Block A and Block B. The specific competition exercises should be executed two times a week with the repetition method, and two times a week with the serial-repetition method. In the second part of Block C the maximal speed exercises should be executed no more than 3-5 times for each speed exercise, trying to perform them with the best result (execution time). The athletes can use some maximal strength and hypertrophy work in Block C, especially for upper body muscles, but the volume of this work should not be high.

V TOPIC Q: Regarding American football training, I think he, when speaking of accelerations, is in fact referring to 10-30m starts, as per your classification, and not progressive accelerations. Also, regarding cross country and fartlek, I feel football players are better served using extensive tempo runs as a means of conditioning, at least according to my experience and that of others working with football. Could you please elaborate on the kind of rest /work ratio you'd employ in fartlek training? A: I would like start with a short theoretical preface that could help to understand my answers better. When we talk about the effectiveness of single training means used in Sport Training, we must not forget that each of these exercises have to be a component of the training means system. The system is a cohesive whole composed of elements that are related to each other in their entirety and the relations between them. So, each component of the system cannot be analysed separately from the whole system’s context. To improve sport results, one needs to improve the specific capacities that assure increasing the competition activity’s effectiveness. For improvement of each these specific capacities, the group of training means united in a system should be used. The system use of training means could be realised in a concurrent (complex - parallel) and in a conjugate-sequence manner. Now, regarding your questions. 1. He asked me about maximal speed training. The 10 – 30 m starts and the 100 – 120 m progressive accelerations represent the part of the training means system finalised towards increasing the specific speed capacity. The 10 – 30 m starts are finalised towards increasing starting speed capacity, whereas the progressive accelerations are for developing maximal distance speed capacity. These training means should be used together (concurrently) in the pre-competition training stage, or in sequence: the progressive accelerations of sub maximal intensity could be used in Block A (Maximal Strength development). 2. Extensive Tempo is the type of interval training that could be an effective conditioning means in American Football. But this exercise should be part of the training means system finalised to improve specific endurance. When this system is used in a conjugate-sequence

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manner, the sequence is: Cross running - Aerobic Fartlek – Interval training. Before starting any kind of interval training, one needs to improve the athlete’s aerobic capacities (the lactate oxygenating capacity). The Aerobic Fartlek is continuous aerobic running with short term acceleration phases, which are very effective for improvement of the lactate oxygenation capacity. The low level Lactate quantity, produced by fast twitch fibres activity during intensive phases (60 – 100 m accelerations), is oxygenated by slow twitch fibre’s activity during the lower intensity phases (running at the anaerobic threshold speed).

VI TOPIC Q: How can anaerobic threshold training be utilized by sprinters? Did you and your team ever develop a "shock" Block for developing anaerobic capacity in a short time? A: For your question concerning the importance of the Anaerobic Threshold level for 100 m sprinters (we are talking about the power indicator of AT, the maximal speed of running in an aerobic regime), I think that the role of this physiological parameter is more important in sport disciplines where the utmost power output is assured by an energy production system with a big contribution of anaerobic glycolitic mechanisms (see my answer to Andrew Sheaff in “Swimming” thread). In long and middle distance running the anaerobic threshold speed (power) level is the base factor of good physical preparedness. Less duration of competition exercise means less importance of glicolitic mechanisms and less importance of the AT level, but this doesn’t mean that the AT level’s prolonged exercises are not useful. In 400 meter running, to maintain the speed level during the entire distance, one needs to develop the capacity to oxygenate HLa, which is the basic factor for increasing the anaerobic threshold level. In 100m and 200m sprint running, where the so named Alactic Threshold is more important (related with alactic anaerobic capacity), prolonged running exercises at Anaerobic threshold speed level (fartlek) are good means to improve recovery capacity. For your second question: we didn’t develop a "shock" block for developing anaerobic capacity in a short time.

VII TOPIC Q: What percentage gains are normal for bounds for 3, 5, 10? How much of an improvement is possible after completing the strength Block for acceleration? How much of an improvement is possible after 6 weeks of scissor jumps?

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A: The training effect of an exercise depends on: 1. The training experience of the athlete (if the exercise is new for the athlete the training effect is higher) 2. The level of the athlete (The higher the level is the more difficult it is to obtain a higher training effect) 3. The genetic potential of the athlete (The higher this potential is the sooner the improvement of results will be obtained) 4. The training effect of the preceding exercises used by the athlete So, the question “What percentage gains are normal …” seems to be based on an invalid principle. Practical experiences showed that for 3, 5, and 10 bounds length, an increase of 3 -5 % in one training stage (Block) is a good result. The improvement of the start acceleration after the strength Block depends on different factors and is therefore not possible to predict the result. Regarding the 6 weeks of scissor jumps with overload use (the serial interval Local Muscle Endurance training), the training effect of this method is varied and could be expressed, first of all, in the diminution of the blood lactate accumulation during the standard form of this exercise’s execution. The positive influence of this training effect on the sport result depends on the training organization of the whole preparation cycle. For example, research in middle distance running training showed that the use of the Block system with these kinds of scissor jumps in Block A could assure, in a single preparation period, the final improvement of results: - In the 400 m running- circa 0.83 % - In the 800 m running- circa 1.10% - In the 1500 m running- circa 1.22% In the same research it’s been observed an improvement of the steps length during the maximal speed running of circa 0.77% and, during the anaerobic threshold speed running, of circa 1.9%.

VIII TOPIC Q: What is your opinion of the "Glute-Ham Raise" exercise for the training of sprinters and high jumpers? A: This is a good exercise that has been traditionally used by Russian Track & Field sprinters for many years. This exercise needs to be used carefully. You should not use it after jumping exercises or after any kind of hard training, because it’s possible to incur an injury the hip and backside muscles.

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IX TOPIC Q: I have two questions regarding your comments on the Glute Ham Raise. 1) You mentioned that the exercise should not be done after intensive jumping exercises etc… Should they be done on a different day or later in the same day? 2) Should one ever use maximal effort [2-3 reps] with this exercise? What is the highest intensity you would recommend? A: 1.You mentioned that the exercise should not be done after intensive jump exercises etc… Should they be done on a different day or later in the same day? I think that the Glute Ham Raise must be included in the General Physical Preparation program and must be used in the training stage that precedes the specific work, where intensive jump exercises, etc… are. 2. Should one ever use maximal effort [2-3 reps] with this exercise? What is the highest intensity you would recommend? I think that the Glute Ham Raise is a general enforcement exercise that must not be performed with maximal effort and, generally, with high intensity.

X TOPIC Q: What are the physiological effects of training for the 100m-400m? A: The answer to this question would require a long article. Nevertheless, I’ll try to give you a very synthetic answer that regards only primarily emphasized loads, without the description of the whole training systems in 100, 200, and 400m running. The metabolic model of running’s 100m training system should be based on increasing the Maximal Anaerobic Power and CP energy supplying mechanism’s capacity. The Maximal Anaerobic Power and CP mechanism’s capacities are determined by explosive strength and the capacity to reproduce maximal explosive efforts during 8-10 seconds. For these reasons, the primarily emphasized loads in this model should be: - Overload exercises and jumping exercises finalized towards increasing the ‘push up’ power; - Maximal effort running and bouncing exercises of 6-10 seconds duration, finalized to the increase of power output of maximal speed running. The “classic” method of these exercises is: 2-4 series of 5 -6 repetitions with 1-3 minute rest intervals between the repetitions, and 4 -5 minute rest intervals between the series. The metabolic model of the 200m running training system should be based on increasing the power of the glicolitic energy supplying mechanism, together with increasing Maximal Anaerobic Power. So, in the 200m running training system, the primarily emphasized loads are 20-45

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seconds of maximal speed effort running exercises, used with quite long rest intervals (3-6 min). These exercises must be included in the 200m running training system together with the exercises of the 100m running training system model. The metabolic model of the 400m running training system should be based on increasing the glycolytic capacity together with the increase of Maximal Anaerobic Power. So, the primarily emphasized loads of the 400m running training system should be the maximal speed effort running exercises of 20-45 second duration, performed in series with rest interval durations decreasing from 90 to 10 sec. These exercises must be incorporated in the 400m running training system together with the 200m running training system’s exercises.

XI TOPIC Q: When (year) did the Russian track and field coaches begin using training methods to increase maximal strength while increasing muscle mass? When you were an athlete, what athletes and coaches thought about the relationship between muscle mass, strength, and performance? A: 1. When (year) did the Russian track and field coaches begin using training methods to increase maximal strength while increasing muscle mass? It’s difficult to give you a precise year or period, but in the past none thought that it was possible to increase strength without increasing the muscle mass. 2. When you were an athlete, what athletes and coaches thought about the relationship between muscle mass, strength, and performance? When I was an athlete, the traditional ideas about the relationships between muscle mass, strength and performance was following: 1. Strength depends on muscle mass; the overload exercises help to increase strength because these exercises ensure an increase in muscle mass; 2. If you increase muscle mass you increase the body weight; if you increase your body weight you decrease the speed of your body’s displacements. 3. If you need to increase running speed, you must not use overload exercises: “Runners need the muscles of Deer, not of Bull”. So, at that time the dominant idea was that overload exercises could be used only if you wanted to be as heavy as a Bull. Only later was the idea introduced that the issue of improving specific speed and power could be solved not by figuring out the best training means (exercise), but by using several training means and methods, joined in a system.

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XII TOPIC Q: What is your opinion about the training done in sand pits (box of sand)? I heard many coaches say it is just a form of general physical preparation (GPP) and that the stimulus would be very similar to that of traditional bodybuilding, since the movement is “purely muscular" and does not use the stretch reflex and muscle’s elasticity. However, I also see that it is very difficult to carry out large steps on this type of ground because their mechanical property of absorbing the impact unwittingly generates an increase in the frequency of steps. Could this be used to increase the speed and power of an athlete? Or is waste of time? A: If you are asking me about running on the sand, I don’t suggest the use of this exercise as a means of special physical preparation. I agree with you; it is very difficult to carry out large steps on this type of ground because their mechanical property of absorbing the impact unwittingly generates an increase in the frequency of steps.

XIII TOPIC Q: I am a 400m runner with an average result of 47.95 and I am going to run about 47.50 if my body allows. However, now I’m 25, and as a teenager I was trained as a middle distance runner, mostly for the 800m. Later, my body composition changed and I was too heavy for such distances; now I weigh 81kg and my height is 1.88m. I was so upset with my performance, especially in 400m with PB of 52.16. At the age of 20 I started training on my own just for the 400m because I wanted to know if I could run faster, and it looks like it’s possible. What mostly limits my performance is my max speed because my 200m personal best is 22.40. If I ran a 22.0 then I could expect about 47.0 with the same speed endurance. Mostly I follow Clyde Hart’s training philosophy: "train slow to run faster". It’s about better interval training: more volume with a slower pace and shorter recoveries. Thus there are fewer chances to be injury prone and less CNS fatigue. But what about speed? Hart says speed comes more from strength training and some speed drills. He doesn’t mix intervals and speed, by which I mean no fast intervals (just a few before peaking and major competitions). How is it best to incorporate speed training in a weekly cycle when I do 3 interval sessions a week, if I start on Monday with an interval session and a rest on Sunday? Usually when intervals become faster the legs become heavier and it’s hard to incorporate speed sessions in a weekly cycle. If you don’t want to talk about acceleration in sprinting (just about improving max speed), what better strength exercises and jumps would be advisable to perform in Block A and Block B? As I understand, depth jumps are better to do when other training protocols don’t help anymore and after sufficient SSP. I understand these jumps are more for acceleration phases during sprinting and may have nothing to do with max speed. Charlie Francis says he doesn’t see the point in doing depth jumps for sprinters and advocates more short one leg hops. Is he right on some point?

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A: Your questions regard many important issues (and my favourite issues) that for their importance should be discussed in a deeper way. Nevertheless I will try to answer you in synthetic way. First of all, the training system of a 400 m runner is quite complicated and it’s not good that you are training on your own without a coach. It would please me to suggest to you a good Track & Field coach that lives in Vilnus, but I don’t know any coaches in Vilnus who work with 400 m runners. The only solution that I can suggest to you is to become an expert in this matter through the reading of specific literature, but pay attention to the practical interpretation of the ideas of other people. For example, “run slow to run faster” could be a good idea, but there could be different interpretations of what it means to “run slow”. I prefer to say “ran slow before to run faster”. It’s one of the main principles of my Block Training System for T&F running. We are finishing my new article, “The block training system in endurance running” in which I describe this idea in detail. Now, in regards to training means. I prefer not to express a unilateral opinion about a single training mean because it all depends on the whole system in which this training mean is used. You asked me about the usefulness of Depth jumps for speed runners. I agree with Charlie Francis that this training mean is more useful for jumpers, but some volume of this means could be used also by a runner if his stride’s pushes are not explosive enough. How is it best to incorporate speed training in a weekly cycle when I do 3 interval sessions a week, if I start on Monday with an interval session and a rest on Sunday? This is really the question for your coach, because there could be different solutions: it all depends on your level of aerobic capacity, leg strength, the kind of speed exercises, and the kind of interval sessions that you use. But, I know that Italian runners don’t use the glicolitic interval training more than one time per week. Now, in regards to the training means finalised towards increasing maximal speed. These exercises will be described in my article, “The block training system in endurance running” together with the overload exercises that must be used before in the preceding training stage: 1. Long Build Ups are 100-120m runs performed with a smooth increase in speed up to a point where it is kept constant by inertia while holding technical form. 2. Uphill running with an accentuated push and an active forward swinging movement of the other leg (one could also use an Uphill Bounding run and an Uphill Bouncy run) 3. Fast 50 meter Bounding runs (in this exercise, I don’t suggest putting a barbell on the shoulders) 4. Short accelerations and block starts.

XIV TOPIC Q: What is the theory of using 1/4 or full squats for strength and power development in 16-18 year old throwers?

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A: 16 -18 year old throwers can use both exercises only if they previously carried out full squats and are able to execute them without suffering from back problems.

XV TOPIC Q: I have questions regarding the use of sprints for the development of explosiveness and acceleration in sports: 1) Would you use sprints of 60-100m to develop the accelerative ability in sports that never involve sprints longer than 30m, such as volleyball, basketball, baseball, and tennis? 2) Does the use of sprints of 60-100m offer any further benefits to the development of explosiveness, especially increases in vertical jump height when Olympic lifts (clean, snatch, & jerk) and depth jumps are already performed in training? A: For young and low level athletes, the 100m run could be a good training means also for increasing the accelerative ability and explosiveness. For high level athletes it’s necessary to use more specific exercises. 1. Would you use sprints of 60-100m to develop the accelerative ability in sports that never involve sprints longer than 30m, such as volleyball, basketball, baseball, and tennis? The “accelerative ability”, in general, is the capacity to increase the speed of running immediately after the start. In the classical case, as in the 100m run, it is expressed on the first 30 m distance. When the specific speed running distance is shorter, the athlete must be able to increase his or speed earlier. So, in each of their first steps, the athlete must be able to overcome the inertial force (body inertial force) as rapidly as possible. The training means that are able to emphasize this capacity are the combination of jumps, bounces, resistance exercises, and short sprint running exercises. 2. Does the use of sprints of 60-100m offer any further benefits to the development of explosiveness, especially increases in vertical jump height when Olympic lifts (clean, snatch, & jerk) and depth jumps are already performed in training? If the training aim is to increase vertical jump height, short sprint exercises could be used only as an addictive training means. However, usually the athletes that need to increase vertical jump height are basketball, volleyball, or soccer players. So, short sprint exercises, in any case, are an important part of their specific training programs.

XVI TOPIC Q: In the Coach's Manual, you mention uphill running on a steep incline for sprinters. What is the recommended incline for the runs? Also, in what block would this be employed and for how long should it be carried out? Is uphill running an equivalent exercise to dragging a sled or tire in sprinting?

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A: The technique and method of uphill running is described well in my last book, “The Block Training System in endurance running”. So, my answer will be very short and concrete. Uphill running must be performed with the correct method of exercise execution, with a low frequency, and with an optimal stride length- not at the maximal running speed, but rather with maximal pushing power of the leg. This must be accentuated and accompanied with an energetic swing of the recovery leg. Thus, it is advisable to perform Bounding Uphill Runs instead, which are performed with an active propulsive movement of the foot plant, as well as an active recovery of the swinging leg. 1. What is the recommended incline for Uphill sprint runs? Choosing the right uphill track slope is of paramount importance, not just for the extent of the training effect, but also for the degree of specificity of this exercise. Performing the training exercise on a steeper slope causes a technical change (such as an increase in stride frequency and a decrease in stride length) which lessens the transference to the competition exercise. The result of research shows that this technical change could be minimised if the inclination of the slope used is not more than 2-4%. 2. In what block would this be employed, and for how long should it be carried out? The use of each kind of training means in the Block Training System is determined by the specific model of the BTS in the concrete sport discipline. Usually, Uphill sprints should be used at the end of Block A and beginning in Block B. 3. Is uphill running an equivalent exercise to dragging a sled or tire in sprinting? In a general sense, yes.

XVII TOPIC Q: With the sometimes difficult prospect of finding hills that meet the criteria, would you say that dragging a sled would fulfill the requirements of uphill running? If so, would the weight be selected based upon the athletes ability to maintain good technique? A: With the sometimes difficult prospect of finding hills that meet the criteria, would you say that dragging a sled would fulfill the requirements of uphill running? Yes. If so, would the weight be selected based upon the athletes ability to maintain good technique? Yes.

XVIII TOPIC Q: I'm interested in the average relative strength numbers of elite level high jumpers in the squat exercise. Also, do these high jumpers ever reach relative strength levels that don't allow for further transference to the high jump? Is there a general guideline derived from your experience for how much relative strength is enough for athletes interested in maximizing vertical jump

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height? I'm not only asking about jump height off of a single leg, as in the high jump, but also about vertical jump height from a standing start or from a run with both feet. A: Your questions include different aspects: 1. The relation between the maximal weight of a Barbell Squat and the maximal force developed in the leg extension movement. This relationship could be influenced by the athlete’s Barbell Squat execution technique 2. The relation between the maximal strength of the leg extensors and the T&F high jump’s result. This relationship is strongly influenced by the T&F high jump execution technique; 3. The nature of the leg extensor’s maximal strength. In other words, what kind of training method has been used for increasing maximal strength-if this strength has been developed using Bodybuilding methods (focused on muscular hypertrophy), it could not assure the increasing of explosive strength. So, there cannot be a general or universal guideline as to how much relative strength is enough for athletes to maximize their vertical jump height. However, to have information that could help you, you should find specific experimental results in publications. These experimental results must refer to the parameters of a high level T&F high jumper’s group: the relationship between their results in the high jump, vertical jump (Abalakov), and the maximal weight that they are able to lift in the Barbell Squat in the same day. Unfortunately, I do not have this data.

XIX TOPIC Q: There is still a different mindset of thinking by sprint coaches about strength training. There are coaches who don’t use very heavy weight training with their sprinters and have great results, and there are coaches who focus on it a lot; for them, the 1 rep max is very important and believe it improves mass specific force. The aim of this kind of training is to be as strong as possible while trying to avoid muscle mass increase. Heavy weights are often used with fewer reps. To what extent should a sprinter aim to improve his or her max strength, which will help him or her run faster and won’t interfere with other training means? Is it true that during a heavy training period its better not to perform fast sprinting, because sprinters can be more prone to injury? Russian sprint and jump experts, at least in the past, suggested that athletes should be able to squat 2.5 times their body weight if they want to introduce high intensity plyometric training to avoid injuries. So I want to ask one more question. Is it enough for a sprinter to squat approximately 2.5 times their bodyweight, and trying to go beyond that usually will result in a waste of energy and time looking to run faster? A: Your question regards the basic rules of the SSTM in T&F sprint. So, I must start from the fundamentals.

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The increase of the 100 m running speed is based both on increasing the stride’s length and the stride’s frequency. The stride’s length depends on the ‘push-up’ power output. The push up power depends on the explosive strength of the leg’s extensors. In general, Explosive Strength is determined by the capacity to rapidly develop the maximal strength effort. The higher the external resistance, the more important is the maximal strength contribution to the explosive strength effort. In the first phase of a sprint, the athlete must overcome the biggest external resistance (his or her bodyweight’s inertia). To increase the power output in the push-up of the start acceleration, the athlete needs to increase his or her Explosive Strength, in which Maximal Strength is the main component. To ensure an increase in Maximal Strength, heavy weights must be used with resistance exercises, most importantly, the Barbell Squat. Yet, the sprinter needs to increase the Maximal Strength only if he or she is able to reach this strength in the maximal explosive effort. So, the heavy weight Squat cannot only ensure increasing the power output, but in this case must also be used in conjunction with explosive strength exercises (squat jumps, depth jumps). In the second phase of a sprint, the most important speed factor is the stride’s frequency. To maintain the higher stride length with the maximal frequency, the athlete should express explosive force in minimal time, so the most important factors of the second part of sprint speed are Starting Strength and Reactive Capacity. In this case, the explosive strength exercises (depth jumps, serial fast jumps, and bounces) must have a dominant role in training. So, in the Special Strength Training of the T&F sprinters, the use of resistance exercises with heavy overload and explosive strength exercises with lighter overload (and without overload, including different kinds of jumps and bounces) should be balanced between them. The proportion between the volumes of these training means in the training plan depends on the personal characteristics of the athlete. …There are coaches who don’t use very heavy weight training with their sprinters and have great results, and there are coaches who focus on it a lot; for them, the 1 rep max is very important and believe it improves mass specific force… I don’t understand well what exactly the coach that, as you write, “doesn’t use very heavy weight training” does, but I think that you described two training strategies that are in the extremes. In any case, the best way is in the middle of these two training strategies. Of course, the use of the resistance exercises with heavy weights with fewer reps is the most effective method to increase Maximal Strength for sprinters, but this kind of training can ensure the sport result’s improvement only if it is used in combination (concurrent or conjugate-sequence) with exercises aimed at increasing the Explosive Strength, Starting Strength, and Reactive capacity. To what extent should a sprinter aim to improve his or her max strength, which will help him or her run faster and won’t interfere with other training means? There are two topics in your question:

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1. To what extent should a sprinter aim to improve his or her max strength, which will help him or her run faster? Sprinters should use the overload training methods that ensure an increase of maximal strength based on the neuromuscular mechanism’s improvement (increasing motor unit recruitment and the synchronization of the motor-neuron’s activity). Of course, the athlete should start his or her preparation period using the resistance exercises with less than maximal weight and after, gradually increasing the overload weight. 2. How should the training process be organized so as to avoid the negative interferences of different training means. When the athlete needs the use of a high volume of different training means, the best way is to use them in the conjugate-sequence manner (the Block Training System). Is it true that during a heavy training period it’s better not to perform fast sprinting, because sprinters can be more prone to injury? This all depends on the load’s volume. One-two sets of the Maximal Effort method resistance exercises, used before the speed exercises, could stimulate an athlete to sprint faster; however, the high volume of the strength exercises could disturb the speed’s increasing.

XX TOPIC Q: I’ve read your eBook, ''The block training system in endurance running" and wish to ask some questions. I would like to know your opinion about the Local Muscular Endurance (LME) for sprinters. Is it worth using resistance exercises for LME in Block A for sprinters (I’d maybe refer specifically to the 400m event)? What kind of anaerobic fartlek would you suggest using for long distance runners after a block of continuous running? Does a long distance runner start using shorter and faster (8-10sec) or longer and slower accelerations during a fartlek run? Or maybe you would suggest starting with shorter runs and later moving to longer accelerations? If a long distance runner can devote 2 training sessions a week in Block A for LME training, can he or she also incorporate bouncy running in the same training session before resistance exercises? I’m asking because if an athlete can do 1 training session a day, then I don’t see the point doing bouncy running after long continuous running. By the way, I think there is small printing mistake in this eBook on page 39, Table 2. In a third year, by the control group, total yearly running mileage is 1610. I think it should be 4610. A: Thank you for your attention in reading my book; yes, there is a printing mistake. It’s the first mistake discovered and I hope it will be the last. Thank you also for your questions, they are very interesting. I needed some time in reflection to evaluate the answers. 1. Is it worth using resistance exercises for LME in Block A for sprinters (I’d maybe refer specifically to 400m event)? I didn’t study or make experiments about the influence of this LME method on the T&F sprinter’s performance, but I think that, for high level athletes, this method could be very use-

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ful. I also think that high level sprinters (first of all, 400 m runners) could use the LME method (interval Scissor Lunge Jumps with a barbell on shoulders), performing jumps with less than maximal explosive effort, but with the highest frequency. These exercises are more useful in Block B. I should advise you that the execution of Scissor Jumps with maximal frequency is quite dangerous; the athlete must be ready to use it. So, I think that in Block A, moderate volume of the “classic” variant of the LME method (with maximal explosive effort in each jump and with the frequency of 1 jump in one second) should be used. In Block B, the nature (character) of the movements must be changed using the same exercise with maximal frequency. 2. What kind of anaerobic fartlek would you suggest using for a long distance runner after a Block of continuous running? The contribution of anaerobic mechanisms to the energy supply must not be higher than the average level of 2 mM/lt blood lactate and must not be higher than the level of 4-5 mMol/l blood lactate during the acceleration phases. The most appropriate fartlek prescription for long distance runners is 10-15 km running with 10 sec. of accelerations every 10 -12 min. I would suggest that (though this depends on the athlete and your capacity to evaluate his conditioning) at the beginning of this training method you introduce short accelerations of less than maximal intensity, in the continuous running routine. Step by step, the speed and the duration of these accelerations should be increased, but in a way that allows the rapid return to the cardiac frequency of work in an aerobic regime. 3. If a long distance runner can devote 2 training session a week in Block A for LME training, can he or she also incorporate bouncy running in the same training session before resistance exercises? If we are talking about the normal bouncy running (not Uphill bouncy running), then yes, it is an excellent exercise for the end of a warm up.

XXI TOPIC Q: If an experienced long distance runner who never did weight training before (performed mostly bodyweight exercises for general strength) wants to introduce resistance exercises into his or her program, should this runner start using resistance exercises for LME or would it be better to condition the legs with general strength exercises using movements such as squats and lunges before starting exercises for LME? If it would be worth using, should the long distance runner use lighter weights, but with more reps or is it better to lift heavier weights with lower reps? A: The long distance runner, who never did weight training before, could start using LME resistance exercises without overload. In the first training sessions he or she must try to execute

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these jumps with no overload, i.e. jumps with arm movements. After, the runner must perform these jumps without any arm movements, putting a wood stick on the shoulders. When the athlete starts performing these jumps with good execution technique, the wood stick must be substituted for a light barbell. After, the weight of the barbell must be gradually increased until the optimal level.

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10 PERIODIZATION AND GENERAL PRINCIPLES OF TRAINING I TOPIC Q: The more I read and acquire experience in the practical field, the more the basic and “old” principles of training seem to be important and logical; however, it also seem that people and trainers are always looking for something new and complex and they “forget” those principles. For example I have read a scientific work that concluded the athletes that used to train with more weights and used to vary the loads were stronger. Is there any necessity to research this? Is it not obvious? That is training! Yakovlev, Volkov, Viru and you stated such things for so many years. What are your actual thoughts about these “old” principles? (Specificity, Overload, Recovery, Adaptation, Reversibility, Individual Differences, Progression, and Variability). I know there are new principles in your work (dynamic correspondence and conjugate-sequence system among others), but I would like to hear your opinion about these. A: To express opinions about “principles of training” one needs, at least, to definite what is a “principle of training” from a general point of view (for example, the principle of Dynamic Correspondence is not a principle of training, but rather a principle of the SST means selection). This is a question not for an internet forum, but for the International Congress dedicated to the theoretical problems of sport science. But, I agree with you; there are too many fragmented researchers dedicated to discovering what has been discovered many years ago. This happened also because, for the most part, my colleagues prefer to make experiments often without a theoretical thesis to be demonstrated. … However, a great Italian scientist, Alessandro Volta, wrote “there is nothing more practical than a good theory.”

II TOPIC Q: I wanted to know if you had any input or thoughts about the "functional" training trend that is going on in the United States? If there are any advantages or disadvantages, whatever you might want to say? A: “Functional training has its origins in rehabilitation. Physical therapists developed exercises that mimicked what patients did at home or work in order to return to their lives or jobs after an injury or surgery” (Wikipedia). As I understand, the application of FT in sport training is something that can give more specificity to the sport training. But how?

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“The performed exercises that mimic activities or specific skills are the most effective way to train, regardless of one’s goal”. But, what is to “mimic”? This pathway seems to me too “naïf”. The problem is much more complicated and there is nothing really innovative in FT: this “bicycle” was already invented many years ago. Since 1970, sport training methodology introduced the systemic approach, which permitted study of this problem from another point of view. From this point of view, at the beginning of the approach it’s necessary to study the biomechanical and biodynamical characteristics of the competition exercises for the sport discipline of your interest. After that, it’s necessary to understand what the specific performance structure is that can assure executing competition exercise with the best results, and what the physiologic parameters are at the base of this specific performance structure. The next step: it’s necessary to understand what kind of training means and methods (loads) could increase these parameters, and how to organise all these kind of loads in the training programs to obtain the best athlete’s condition at the competition time. There is much research dedicated to the problem of sport training specificity. The rehabilitation’s approach is not the solution for this complex problem. The physical training is used in different contexts: rehabilitation, Fitness and Wellness, physical education, amateur sport, and Olympic sport. All of these activities have different finalizations and need different methodological approaches. It’s a big error to forget it and try to introduce the rehabilitation methods in sport training. It’s also a big error to transport the bodybuilding methodology to the Olympic sport training and use the innovative sport training methodology in Fitness and Physical Education.

III TOPIC Q: I always thought that the concept of the Principle of Specificity was empty. The principle of Dynamic Correspondence answers all the questions to adequate means and methods. A: You are right, “the principle of Dynamic Correspondence answers all the questions to adequate means and methods”. But the problem of Functional Training is not only the relatively simple approach in choosing more specific means and methods. The problem is deeper; the main difference is in the general methodological approach. In my opinion, the correct methodological approach is finalized to create a specific system of training means and methods in which every component (also, exercises apparently less specific) has the exact position and role in the specific training system.

IV TOPIC Q: I was wondering if you are familiar with the concept of "conjugate periodization" as used by powerlifters at Westside Barbell?

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A: You thought right, in my work there was not any concept of “‘conjugate periodization’ as used by powerlifters at Westside barbell.”. It’s also right what Dan Partelly wrote; I introduced the “conjugate-sequence system of training loads organisation” (Block Training System) for Olympic sport athletes. It’s absolutely another thing from the "conjugated periodization" of Simmons. I agree with Dan: “Westside is not actually the ‘conjugated sequence system.’ Westside looks to me more a concurrent method which borrows some features from other systems.”. Maybe Louie Simmons used some concepts from my other works; he probably applied some concepts of the “complex method” (see article “Supermethods”). In this case, Simmons’ method could be effective for high level powerlifters. It’s very difficult to express a serious opinion about this matter because in the articles of David Tate there is no evidence of scientific verifications of its results. You asked me to express my opinions about Louie Simmons’ “conjugate periodization and not about the coach Louis Simmons, for whom I have no doubts is a great coach. I am afraid we are pointing to different meanings for the used terminology. Maybe this is the most important problem for the East-West communication. For this reason, it’s difficult for me to understand what “conjugate periodization” is, and, consequently, I had some difficulties in expressing my opinion about it. In Eastern European sport training methodology, the word “periodization” means the subdivision of the training process into periods related to the different training’s tasks. There is also the conception of the Training Periodization of L. Matveev, which is based on his particular principle of training’s process planning, which differs from my conception of “Training Programming.” But from my knowledge, I can suppose that in the West the word “periodization” is synonymous with “training’s planning” and the conception of Matveev’s Periodization has been named “Linear periodization.” My conception of “Training Programming” is often wrongly associated with the word “programming”, that is the general activity to define the training programs. Also, maybe the word “conjugate” has been used in the West with another meaning. For example, I am not sure that the Conjugate Method of Louie Simmons is the same Conjugate Method that I know. In the article of Simmons, “The Conjugate Method”, it has been reported that this method was invented in 1970 by weightlifters of the Dynamo Club (USSR): “They were introduced to a system of 20-45 special exercises that were grouped into 2-4 exercises per workout and were rotated as often as necessary to make continuous progress. They soon found out that as the squat, good morning, back raise, glute/ham raise, or special pulls got stronger, so did their Olympic lifts. When asked about the system, only one lifter was satisfied with the number of special lifts; the rest wanted more to choose from. And so the conjugate system was originated.” The Conjugate Method that I know was invented in 1950 by my teacher, the famous high jumper’s coach V. Djachkov. It was a brilliant idea to use the special strength exercises for improving the technique of athletes. For the first time in the Sport Training Methodology there was

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introduced the idea that to adjust the competition exercise technique it was necessary to increase the strength level expression in determinate movements. At that time, Djachkov and I collaborated together on this method; I suggested that he names it “conjugate” because the strength exercises have to be “conjugated” with the technical issues of the athletes. After, I introduced the Principle of Dynamic Correspondence to select and elaborate adequate special strength exercises on the base of the biodynamic structure analysis of competition exercise. Often, in the USSR the Conjugate Method was used also as “the execution of competition exercise with overload.”. So, the original idea of “this” Conjugate Method is not simply “the rotation” of the same group of special exercises during the preparation period, but it is the “conjugate” use of special physical preparation exercises and technical exercises in the same training session. In 1960, I started to use the special strength preparation exercises and technical work not in the same training session, but in different sequenced training sessions, and later, in different sequenced training stages. When I elaborated the structure of special physical preparation in speedstrength disciplines, I also understood that special strength work consists of different types of exercises that can be conjugated from them in sequence (can be used in different training sessions and in different training stages). This idea was utilised in my Physical Preparation Training Methodology where I introduced: the Conjugate-Sequence System of training loads organisation, the Principles of Concentration and of Superposition of different training loads, and the Block System of training. Therefore, now in Eastern European sport methodology there are two different models for the use of different types of loads in the training process: complex-parallel and conjugate-sequence. In the first case, these loads are used together with “continuous rotations of the same special exercises” during all preparation periods. In the second case, these loads are used in the sequence, one type of load after another, everyone concentrated in a special training stage. If conjugate periodization is another name for the complex-parallel model of training loads organisation, and you wish to know my opinion about it, I can answer very shortly. The complex-parallel model is much simpler than the conjugate-sequence because it doesn’t need the exactly quantitative model of training load distribution during the preparation period. It’s better to use the complex-parallel model for non-expert athletes who have not stabilised technique and who possess a low level of physical preparedness (or in any case when the coach doesn’t know very well the training experience of the athletes). The complex-parallel model can be used also for high level athletes: - In the first phase of the preparation period, before they start the concentrated physical preparation work - When they don’t need to radically increase their physical preparedness level, but they need to “conjugate” their high level physical capacities with the technique (it’s particularly important in some sport disciplines). In general, the conjugate-sequence model is much more effective than the complex-parallel model for high level athletes with a high level of physical preparedness. In the sport disciplines

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where the sport result is strictly related to the increase of the physical preparedness level these athletes need to further increase their level of physical preparedness. In this case, the training programs have to be elaborated very carefully. There are many other aspects of this issue, but it needs too much time to explain all of the aspects involved. I hope this post will clarify, at least, the main arguments.

V TOPIC Q: I have since researched the programs again and noticed that the Westside Barbell method isn't truly the conjugate training system but more of a concurrent style of training. I am looking for the conjugate style for strength and power gains (not too much size although a little would be nice). A: Maybe you are confusing two different issues: General strength training and Conjugate sequence system training. If you wish only to be less skinny, your program is reasonable and you don’t need to use the Conjugate sequence system. Every type of correct resistance training program “for the beginner” (also if you are at the 7th week of strength training) could be good for your purpose. I have to say only: if you never used resistance exercises, it’s better to start from 10 RM method for all types of resistance exercises, and after you can use the progressive resistance exercise method for loads increasing (method of De Lorme). How to improve your speed on soccer field is another issue: it needs another program with not only resistance exercises, but also with jumps, leaps, and short sprint exercises. The conjugatesequence system training is finalised to put together all of these exercises. To improve your speed, after the resistance exercises stage ( Squat and Calf Raises) you should perform a training stage with short jumps (with accentuated push ups) and after that, a training stage with short sprint exercises and specific speed exercises with changing directions. Before the resistance exercises are used (Squat and Calf Raises) you should perform a training stage with long leaps and serial jumps exercises to strengthen your legs. This is the substance of application of the conjugate sequence system in this case. It’s clear that to realise this kind of training program you need the help of a special physical preparation coach (or maybe a track and field sprint coach). **Lately there has been quite a bit of discussion of Dr. Verkhoshansky's Conjugate sequencing system and the conjugate method used at Westside Barbell. Hopefully this post will help address this issue. - Matthew Bloom** Westside Barbell is heavily influenced by the piece-meal programs used by A. S. Medvedyev and those at the old Dynamo Club in Moscow (especially the use of a wide range of exercises). Louie Simmons got the term "conjugate" method from N. Laputin, V. Oleshko, and others that may have used the term. The Westside method is not supposed to replicate the Conjugate sequence method. Westside Barbell actually trains in a concurrent manor. Louie Simmons and

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those at Westside know the difference between the two methods and never intended to cause confusion. I am posting this based on a suggestion from Dr. Verkoshansky so that hopefully there will be little if any discussion in regards to the INTERPRETATION of the "conjugate" method used at Westside Barbell. I'm not talking about the discussion of the training methods applied, just the interpretation of the term (not saying that terminology isn't important). I'm not trying to correct anyone or start a bothersome discussion, just trying to hopefully clarify the issue so that Dr. Verkhoshansky can spend his time discussing other topics.

VI TOPIC Q: Is it even possibly to 'apply' your method of Conjugated Periodization to sports dominated by a barbell only, such as bodybuilding and or Powerlifting. I realize that Louie Simmons from WSB has adopted part of your Conjugated method and applied it the best he could to his method for elite powerlifters; however, the program still would fall under 'concurrent' periodization, correct? For example, a shot put thrower would generally use weight training for general preparation to become better at throwing the shot put. He would also utilize other training techniques such as some short distance sprint training and some 'shock' training, all in preparation for training to be a better thrower in competition. Where would these apply in bodybuilding or any other sport dominated strictly by the barbell only, where it’s the dominated form of general preparation. A: I have difficulty in answering your question because I didn’t invent Conjugate Periodization; the Conjugate Method of Louie Simmons is different from the Conjugate Method that I know (see my reply to Magnus’s message on this site). The problem is that usually authentic terminology is used to give a “brand” to a new methodology invented by another author, and often this methodology has very few links with principles of the original (I am not saying that the new methodology is not good). This usually happens when an Olympic sport methodology is transferred in different sport disciplines (bodybuilding or powerlifting). The Olympic sports and bodybuilding have different final training objectives. In the Olympic sports the final training objective is the improvement of the complex motor action result; in Bodybuilding, it is the morphological changing of the human body. This determines differences in the methodological training approaches. In the Olympic sports, the methodological training approaches are focused on the improvement of power output in the competition exercises with specific biodynamic structures (in powerlifting – the methodological approaches are focused only on maximal strength effort in the simple bi-articular movements). This is a non-elementary problem because in every Olympic sport discipline, the power output could be assured by the collaboration of different physiological functions of an organism (specific functional system).

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For this reason, the fundamental problems of the Olympic sport methodology are: 1. To determine specific physical fitness structure in every sport discipline and system of training means that are able to improve every component of the system. For example, in the Track and Field throwing and in the Weightlifting, the physical fitness structure include some specific parameters (maximal and explosive strength effort in the different movements) that need to be improved using resistance exercises, and also using short distance sprint training and Drop Jumps. 2. To find a methodology that can improve every component of the specific physical fitness structure without altering its integrity. For example, the Conjugate Method of Djiachcov foresees the improvement of power output during the competition exercise’s execution (or in the main elements of competition exercise) and the use of special physical exercises (resistance) and technical exercises in the same training session. There is also the Complex-parallel method that foresees the use of different physical preparation exercises and technical exercises separately with their daily rotation during microcycles. There is also the Conjugate-sequence Method (Block System) in which every physiological function that determines the sport result should be improved in separate training periods (Blocks). The training loads of every Block are conjugated in a particular sequence on the base of the Superimposition Principle. If you ask me how these methods can be applied in bodybuilding or powerlifting I will try to answer you if you give me data about special physical fitness structure in these two sports. I am an expert in Olympic sports (though not in all). Before I express my opinion about the possibility of using Conjugate Sequence System (CSS) in “barbell sports” I would like to establish that the three barbell sport disciplines (Olympic Weightlifting, Powerlifting and Bodybuilding) are very different; consequently, this topic should be approached in three different ways. I think that CSS is currently used in Bodybuilding. In the high level athlete’s planning of the preparatory cycle, one might find a hypertrophy phase and decreasing of subcutaneous fat phase. Referring to the forum thread “Block System & Bodybuilding”, I agree with Demetrio Fatterelli to divide this phase in two: - The improvement of the neuro-muscular component of strength (increase of the number of motor units recruited in movements) - The increase of the muscular fibres measured (separately Slow Twitch Fibres and Fast Twitch Fibres). Sergei Strucov proposed (see thread “Block System in Bodybuilding”) another scheme with the following three blocks: - The mechanical stimulation of muscle sarcomere’s hypertrophy, - The metabolic stimulation of sarcoplasmic hypertrophy - The stage of the revealing and realization of preceding stimulant’s impacts.

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Both suggestions seem interesting to me and show that there are concrete possibilities to use CSS in Bodybuilding. In Olympic Weightlifting and Powerlifting it is a different issue. There is probably some presupposition to use CSS in Olympic Weightlifting because the sport result necessitates the development of maximal strength, explosive strength, and technical mastery. Powerlifting only necessitates the development of maximal strength; for this reason, I don’t see the need to conjugate, in sequence, the different primarily emphasised loading blocks. You could try to use the main Powerlifting exercises with explosive Weightlifting exercises, as Louie Simmons probably does. You can also try to use the tapering effect, as Boris Sheiko and Stephen Korte probably do, but these methods are not CSS.

VII TOPIC Q: Could you please state (or anyone else) in a scientific way why one set to failure will not take a person to their genetic potential, in hypertrophy and strength. The general HIT (High Intensity Training-one set to failure) training program would include at least one exercise per major body area, and a single set performed for that area (to failure) covering the whole body three times a week. One set to failure will get you good results for hypertrophy, but after six to nine months, a plateau will set in and more sets will be needed. Or, put another way, a person does one set to failure two to three times per week, on the squat, bench press, overhead press, curl, pressdown, rows, wrist curl, and calf raise. But after six to nine months, a plateau will set in and more sets will be needed. Please, why is this; why to achieve greater strength and hypertrophy do you need apply a greater stimulus, such as sets? A: I think that this problem could be related more with the general law of physical training: every kind of training method has a temporary limit of its effectiveness. For the HIT method, this limit is probably 6–9 months. The effectiveness of any training methods decreases during its use. It happens because of the organism’s adaptation (decreasing of response efficiency) to the long time influence of the repetitive stimulus. For this reason, “to achieve greater strength and hypertrophy you need to apply greater stimulus, such as sets”, or simply change the training method. In your case, the reason the HIT method’s effectiveness decreases could be related also with too short of intervals between training sessions (three times a week). If you remember, in the HIT method, the duration between training sessions should not be constant and sometimes much longer than 48 hours.

VIII TOPIC Q: I have a question: could you give some examples of factorized training arrangements? Some might factorize the workload with high and low intensity days. Or wave the intensity day to day during the week, which I have heard is best. Do you have any examples?

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A: In the case of high level athletes (with high levels of adaptation to strength training work), the training arrangement needs more deep stimulation of the organism, so the high intensity and low intensity loads should be sequenced every 1 - 2 weeks. In the case of a low level athlete (with low level of adaptations to strength training work), the training arrangement needs to wave the intensity day to day during the week.

IX TOPIC Q: In your writings, you describe the Stimulation method as it relates to the knee extensors. Would the same idea apply to the gluteals, hip flexors, hamstrings, and calves as well? If so, how would this be carried out? If not, how should these muscle groups be treated when using the stimulation method for the extensors? Should they be worked in the same workout, another time, or a different day? A: It is necessary to distinguish training methods aimed at increasing the strength of single muscle groups and training methods aimed at increasing the power output of complex human body movements in which several muscle groups are involved. The Stimulation Method is not simply “related to the knee extensors”, but it is aimed at increasing explosive strength of the main antigravity body movement. In this movement (which is the basic element of competition exercises in almost all Olympic sport disciplines) not only are the knee extensors involved, but also the gluteus, hip flexors, hamstrings and calves, among other muscle groups. The Stimulation Method improves the synchronization of different muscle groups, using the preliminary stimulation of the CNS motor zone. The Stimulation Method could be adapted also for other important components of some competition exercises, for example pushes (bench press and overload explosive shot puts).

X TOPIC Q: Would you recommend using very intense methods (95%) for single joint exercises coupled with another exercise? An example may be a hip extension exercise coupled with a jump from leg to leg. Or a glute ham gastroc raise with a subsequent leaping exercise? Would single joint exercises provide sufficient stimulation to the nervous system? A: In my opinion, a single joint exercise also performed at 95% of overload weight doesn’t provide to the nervous system an adequate level of stimulation that can assure the performance of the subsequent multi joint exercise with higher maximal effort. I have to underline that I never used this combination in the past so I have no practical evidence of my opinion; nevertheless, I am convinced of this, and if someone uses this idea it would be very interesting to know the re-

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sults. I think that this combination cannot be linked to the Stimulation Method, but is more similar to Djachkov’s Conjugate Method. If the first single joint exercise is built on the basis of the Principle of Dynamic Correspondence with a multi joint exercise, the athlete can better understand the key elements of the execution technique of subsequent multi joint exercise. Also, it’s possible that the preliminary stimulation of muscles (muscles interested in key elements of technique) can assure the possibility of performing this exercise with more correct technique and, consequently, higher maximal effort.

XI TOPIC Q: I wish to ask you about the training means outlined in your article: "Maximal strength training in speed-strength sports." You wrote: Two variants of the repeat-serial method, distinguished according to their primary emphasis on the training effect, are recommended. They include a moderate and considerable increase in muscle mass. Variant 1 For development of maximal strength and a moderate increase in muscle mass, the resistance used is 70-90% of maximal. Example: The weight is 85-95% of maximum and there are 5-6 reps in one set. There are 2-3 sets in one series with a rest of 4-6 minutes in between each set.There are 2-3 series with a rest of 6-8 minutes in between. Variant 2 This variant of the repeat-serial method produces a considerable increase in muscle mass. Example: With the weight between 84-95% of maximum, do 3-8 sets of 3-8 reps with restpauses between sets of 3-5 minutes. If the last repetition in the set cannot be executed because of fatigue, a partner assists in overcoming the resistance. 1) The example of variant 2 could include the example of variant 1 and thus generate confusion; what is the difference between these two means? 2) In the examples of variant 1 there are pyramids such as these: - A series with 3 sets is executed as follows: a. With a weight of 80% of maximum - 10 reps b. With a weight of 90% of maximum - 5 reps c. With a weight of 93-95% of maximum - 2 reps. - Four sets with a rest of 5-6 minutes between sets: a. In the first set the weight is 70% of maximum for 12 repetitions b. In the second set the weight is 80% of maximum for 10 reps c. In the third set the weight is 85% of maximum for 7 reps d. In the fourth set the weight is 90% of maximum for 5 reps There are two series done with a rest of 8-10 minutes in between.

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In these means, could one also include an inverse pyramid? For example: Set 1: 2 reps Set 2: 5 reps Set 3: 10 reps. Etc… Could the inverse pyramid have the same metabolic and physiological effect? 3) A work set such as this: sets of 3-8 reps with complete rest between sets, more than 4-5 minutes. Could it be a work of hypertrophy as an example of variant 2? A: Thank you for discovering these digitation errors in the book. The overload weight in the case of Variant 2 must not be 84-95%, but 85-90%. Now, the difference between Variant 1 and Variant 2 is quite obvious:

Variant 1 Variant 2

Overload weight

Number of reps in set

Duration of the rest interval between sets

85 - 95%

5-6

4 - 6 min

85 - 90%

3-8 Refusal method

3 - 5 min

Number of sets in series

Number of series

Duration of the rest interval between series

2-3

2-3

6 - 8 min

3-8

-

-

The main characteristics of the training methods finalised for increasing maximal strength without increasing muscle mass are: 1. High overload weight: that must be gradually increased during the training session 2. The muscle could be relaxed between each repetition 3. Low number of sets 4. Long rest interval between sets. The main characteristics of the training methods finalised for increasing maximal strength with an increase in muscle mass are (see page 22 of Manual): 1. Moderate overload weight 2. The muscles must not be relaxed between each repetition 3. High number of sets (must use 2-3 local exercises for the same muscle groups) 4. Short interval between sets. One of these methods could be named as an “inverse pyramid” (see page 23 of Manual for coaches):

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“The same number of repetitions is executed in each set, but with less resistance in each set. For example: Set 1 - 10 repetitions with 65% overload weight, Set 2 - 10 repetitions with 60% overload weight Set 3 - 10 repetitions with 55% overload weight Set 4 - 10 repetitions with 50% overload weight. The rest pause between sets is 1 -2 min. This method is useful for targeting the small muscle groups which fatigue quickly, or when the rest pauses between sets are reduced.” So, the metabolic effect of this exercise is related to the glicolitic mechanism’s activation. For increasing muscle mass, the “classic” bodybuilding pyramid could also be used. In the first part of this pyramid the overload weight is increased, in each subsequent set, but the number of repetitions is decreased. In the second part of this pyramid, the overload weight is decreased but the number of repetitions is increased. This method is finalised not for activating the glicolitic mechanism, but rather for “exhausting” the local muscle group. You can find a more detailed description of this method in the Italian publications of G.Cometti.

XII TOPIC Q: I'd like to know your thoughts about the importance of recruiting as many muscle fibers as possible and exposing them to a high stimulus. Specifically, what is your opinion on the concept of stopping a set when speed slows down (because less fibers are being recruited) as opposed to performing a set to failure or just short of it? The idea would be to put as many fibers under tension as possible and, by managing fatigue, perform more work in a certain time. A: I prefer more the “stop and set” variant, but I think that sometimes it’s possible to also use the “failure” method.

XIII TOPIC Q: I would like ask you about a method mentioned your article: "Maximal strength training in speed-strength sports", as reported in the Canadian Athletics Coaching Centre website. This is the text: "In the static-dynamic regime of muscle work, the load is 70-80% of maximal. At the beginning, there is a gradual, 2-4 seconds of isometric tension build-up within the limits of 80-90% of the weight being used. After the hold, there is fast movement in a concentric regime. In one set there are 4-6 reps. In one training session there are 2-4 sets with a rest pause of 4-6 minutes in between. In all, there are two series with a rest of 6-8 minutes in between series." I do not understand if the isometric hold is with the 80-90% and then scaled to 70-80% for the concentric regime (for example, using weight releasers)? Or, is there no escalation of weight,

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and the same weight instead could be used for the isometric hold and the concentric regime, in the total interval of 70-90%. A: I didn’t understand entirely what the article was that you were referring to. So, I will try to explain how one should use the static-dynamic regime in general. In the static-dynamic regime, isometric and dynamic work is sequentially combined in one exercise. For example, lifting and then holding a considerable weight. Or, lift a barbell up against a permanent (fixed) stop and then push with an isometric contraction. For this variant to be effective, the isometric tension should be held for two to three seconds and then replaced by dynamic work of an explosive nature using a relatively low weight. To accomplish this, it is necessary to have some special simple equipment. It has been shown that there is efficiency in those versions of static-dynamic exercises, which employ an alternation of isometric tension (equal to 80% of the maximal one) of 5-6 seconds long and explosive dynamic work, executed with an overload, equal to 50-60% of the maximal. Another proven method is one which consists of using a steady overload, equal to 75-80% of the maximal one in its dynamic and isometric components. In this version of the static-dynamic exercise, the athlete, with the barbell on his shoulders, passes from a stationary upright position to the semi-squatted one and maintains it for 3-5 seconds; afterwards, the athlete jumps upward at maximum speed, and repeats the exercise after the landing.

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11 RECOVERY AND RESTORATION I TOPIC Q: I haven't been able to follow through my planned training for weeks 10-18 because two weeks ago I felt pain in my lower back and, until now, I haven't been able to train as planned. I have been doing 10-14 reps for 8-9 sets. Should I start over again and do as I was doing until the injury? And for how long should this period be? Or should I continue with my training and go to the next phase of the training? A: Accidents rarely happen by chance; they generally point out that there is something that doesn't fit. The lower back pain can point out an excessive overload on the back, and this can happen for two reasons: - The technique of execution of the squat is not perfect or it is not suitable to the level of overload that is used. - The program of the training is much too heavy for the athlete (in fact, 6-9 sets of 10-14 rep of your program is a very heavy volume of load). Therefore, I suggest you see again, with an expert's help, your technique of execution of the squat and your plan of training: to reduce the volume of the load or to plan a more gradual increase of the weight of overload. In regard to your question of how to return to perform the program after the solution of the back problem, I think that you must consult a physician. Only he or she, after appraising the condition of the state of your backbone, can say if it is possible to continue to train with the same volume of load or if it is necessary to reduce it (at least at the beginning). If your physician says that the back is completely recovered, you can start over following your plan of training from the moment in which you have stayed for guilt of the accident (it only needs to be a good warm up of the back and be very careful of the technique of the execution of the exercises). However I suggest you be more cautious and reduce the volume of the load in the first session of training.

II TOPIC Q: Dr. Verkoshansky, what type of recovery workouts would you have your athletes perform while in a Strength concentrated loading block? A: The recovery workouts performed while in a concentrated Strength block must include means that ensure an increase of blood circulation and muscular relaxation. There are two types of recovery workouts: the special recovery training session and the recovery interval between the strength exercise sets. The special recovery training sessions have to include two principal elements:

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1. A less intense aerobic activity under the anaerobic threshold level. This could be a cross country run, and/or elements of the proper sport discipline activity. Sometimes it could also be swimming; 2. "Russian Warm Up" exercises: general postural gymnastic dynamic exercises with ample cyclical movements (pendulum swinging and rotations), executed increasingly step by step the amplitude of the movements. Each cyclical movement of these exercises should be executed in the first phase with light inertial muscle stretching and in the second phase with maximal muscular relaxation. To have a good relaxation effect with these exercises it’s very important to be concentrated on feeling the difference between tension and relaxation. In the recovery training sessions it’s also possible to add some stretching exercises, but they should not be hard static stretching. For example, my daughter, in the training of her athletes, uses some simplified Iyengar Postural Yoga exercises (on the floor). It’s very important to be relaxed during these exercises: they should be executed very slowly with long expiration during the stretching phase (without apnoea) and inspiration in the relaxation phase. The recovery intervals between the strength exercise sets should include the same two elements (without stretching exercises): light long acceleration running (60-100 m), return walking, some general warm up exercises with muscle relaxation, and “shaking” of the legs and arms.

III TOPIC Q: In your experience with the training of athletes such as sprinters, jumpers, throwers, and weightlifters, I am curious as to how different restorative/regenerative means (specifically ice, cold baths, hot baths, contrast baths, and massage) were programmed into the training during different times of the day in relation to single and multiple daily workouts, as well as during days of low loading or complete rest. My question pertains specifically to the context of the competition stage of the calendar. A: In the Soviet Union many finalized researches were made to find an effective recovery system for high level athletes of Olympic disciplines. In the research, the experiments were done correctly, and it’s not my intention to put doubt about their quality; nevertheless, their results cannot be interpreted in the same way of their authors, because this interpretation was based on theoretical and methodological assumptions, which validity should be put under doubt. Starting from 1950-1960, the interpretation of the processes of “work – recovery”, developed in the athlete’s organism under the influence of repetitive training loads, was a “work – rest” process, meaning that when the athlete wasn’t at ‘work’, the organism was at rest. The methodological approach in setting out the loads of training programs was ruled by the paradigm of “fatigue – fatigue elimination.” According to this paradigm, the training loads cause an “oppression” on the physiological systems solicited during the “work” (training session) and its effect is revealed in different “fatigue” forms that the athlete perceives after the “work”, and

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that restricts his work capacity in the subsequent “work”(training session). At the same time, reaching this fatigue status was considered as a necessary condition to improve the results, especially in the endurance sport disciplines. This vision implied that to assure the sport result’s improvement, one needed to find: - How to increase the level of loads so that the athlete could reach the limit of fatigue - How to cancel this fatigue so that the athlete could execute the new load in better condition. The recovery methods were chosen in accordance with the type of fatigue accumulated after the “work” and so on, with the physiological system that was “oppressed” during the training session. This approach seemed to be logical and coherent till the 1980’s-1990, when in the training methodology an alternative paradigm founded on the Physiology of Adaptation was introduced. In this new paradigm, the process of “work – recovery” is seen not as a process divided in the active phase of the “oppression” of different physiological systems and the passive phase of their “rest”, but as a continuous process of the whole organism’s adaptation. From the point of view of the athlete’s physiology of adaptation, this process includes not only a specific component, related to the immediate reaction of the single physiological system solicited during the work, but also “a specific” component related to the hormonal and immune reactions of the organism. So, the type and level of fatigue accumulated (related to the specific component of adaptation) cannot be considered the unique and most important quantitative and qualitative criteria of the response of the athlete’s organism to the training loads. The “rest” phases of the athlete could not be assimilated as interruptions of the organism’s work, but they have to be considered as an organic part of the active process of the organism’s adaptation to the higher level activity regime. According to this view, the metabolites’ accumulation is not seen as a negative factor that limits the work capacity of athlete, but as a positive factor that puts the basis of morphological reconstruction’s process, which assures work capacity improvement. The metabolites are the conductors of protein synthesis that are developed in the organism after ‘work’. The increasing of this synthesis assures those morphological reconstructions that are at the base of the increasing of an organism’s functional power and, consequently, of the athlete’s work capacity improvement. So, the “recovery” methods, that allow the elimination f the metabolites delete the results of the preceding work (expressed in metabolite form), thereby deleting the basis of the process of morpho-functional specialization. To try to improve the sport results using these “recovery” methods that permit the organism to obtain an increase in the training load’s volume is like to try to increase the body weight using stomach washings to eat more after it. According to the new methodological approach, the main objective of research concerning the programming of training should be oriented towards finding means and methods that could give a high training stimulus for an organism and use them with the lowest possible volume of training loads. For these reasons, to solve the issue of “recovery” it’s necessary to execute new re-

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RECOVERY AND RESTORATION

search finalized towards verifying the influence of different recovery means and methods on the morphological reconstruction process, so that it’s possible to give an answer to an important question: does the organism need to avoid all of the recovery means or can some of them be used? And, in this case, which of them?

IV TOPIC Q: I am a drug free powerlifter from Australia. I have a fulltime manual job, and a growing family to look after. I have been training the westside methods for a number of years now, and have made great gains. Through all the literature I have read, Yury Verkhoshansky's seems to be quoted with great results. I bought one of your books, professor, from elite fitness systems in the USA. There is a ton of great information in there. But there is something that really confuses me to no end. As in the answer above, there seems to be a great deal of scientific reasoning, which, I am sure, is all valid. But for people like me, who have very little spoare time as it is, is it possible to explain your findings / research / answers with less scientific data [for want of a better term] and get right to the meat of the answers? A: The problem is that my books have been written mainly for coaches. Today a coach needs not only the empirical knowledge ("how to train?") but also the scientific knowledge ("why?"). To give an answer as to the "why?”, one needs to use scientific terminology. To understand "why?" one needs to study. There are authors that write popular books that explain how to train better in practical terms. But there are also authors that write scientific books that explain the "why?”. I am one of them.

A COMPENDIUM OF PROF. VERKHOSHANSKY’S ANSWERS 

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SPORT STRENGTH TRAINING METHODOLOGY©

Electronic publishing - 2011

www.verkhoshansky.com