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Supertraining Sixth Edition Expanded Version by Dr. Yuri V. Verkhoshansky and Dr. Mel C. Siff, 2009This is a elib.tech Exclusive. Leaking it will result in a permanent ban.GB ThreadContributors: nowElite/VIP: 2 weeksPower Users (PU): 2 monthsUsers: never                                        CONTENTSAcknowledgements………………………………………………………………………………………….i1. STRENGTH AND THE MUSCULAR SYSTEM…………………………………………1      objectives      What is Strength?      The Origins of Strength Training Science      Pioneers of Strength Training      The Divergence of Training Philosophies      The Modern Era Dawns      The Fundamental Principle of Strength Training      Neural Changes with Training      Strength Deficit1.1 Preliminary Issues………………………………………………………………………….10      1.1.1 Resistance Training for Different Purposes…………………………………………………10      1.1.2 Factors limiting Strength Production……………………………………………………….12               Trainability               Neuromuscular Efficiency Biomechanical Efficiency Psychological Factors Pain and Fear of Pain               Injury and Fear of Injury Fatigue1.2 Fundamental Biomechanics of Strength…………………………………………………17               Biomechanics and Training Initial Implications of Mechanics Mass and Acceleration Issues               Muscle Tension and Training Stimulus Application of Basic Biomechanics1.3 A Philosophy of Physical Training……………………………………………………….241.4 Specificity in Training…………………………………………………………………….271.5 Strength and Fitness………………………………………………………………………32      Fitness, Preparedness and Work Capacity1.6 The Nature of Strength……………………………………………………………………33      Determinants of Strength Shock Training and Plyometrics Strength and Connective Tissue1.7 The Muscle Complex………………………………………………………………………35      1.7.1 The Structure of Muscle……………………………………………………………………35               Further Muscle Research      1.7.2 A Model of the Muscle Complex………………………………………………………….40               Further Information on Collagenous Tissues               The Structure and Function of Ligaments and Tendons               Mechanical Loading of Collagenous Tissue               The Role of Stored Elastic Energy               The Influence of Exercise on Connective Tissue               A Modified Muscle Model      1.7.3 Implications of the Muscle Model for Flexibility…………………………………………..48      1.7.4 The Relationship between Stability and Mobility………………………………………….481.8 Classification of Muscle Actions………………………………………………………….491.9 Cocontraction and Ballistic Movement…………………………………………………..501.10 Types of Muscle Action…………………………………………………………………..51      Quasi-isometric Action1.11 The Triphasic Nature of Muscle Action…………………………………………………541.12 Types of Muscle Fibre……………………………………………………………………55       Slow and Fast Twitch Muscle Fibres       Muscle Protein Isoforms       Muscle Fibres and Training       Further Aspects of Muscle Plasticity       The Implications of Ballistic Research1.13 The Mechanism of Muscle Growth………………………………………………………65       The Effects of High versus Moderate Intensity Exercise1.14 Neurophysiological Aspects of Exercise…………………………………………………691.15 Bioenergetics and the Energy Systems…………………………………………………..73       1.15.1   The Energy Systems and Types of Activity……………………………………………..74       1.15.2   Energy Mechanisms……………………………………………………………………..75       1.15.3   The Short-Term Energy System …………………………………………………………76       1.15.4   The Intermediate Energy System ……………………………………………………….77       1.15.5   The Long-Term Energy System…………………………………………………………78       1.15.6   Implications for Physical Conditioning………………………………………………….79       1.15.7   Hormonal Factors and Strength Training………………………………………………..821.16 Adaptation and the Training Effect……………………………………………………..82       The Effects of Stress       1.16.1 The General Adaptation Syndrome……………………………………………………….83                Adaptive Reconstruction versus Supercompensation       1.16.2 The Biochemistry of Adaptation in Sport…………………………………………………85                The Specificity of Biochemical Adaptation                The Sequence of Biochemical Changes during Training       1.16.3 General Theories of the Training Process…………………………………………………87                Single-Factor Model of Training                Two-Factor Model of Training                The Concept of Progressive Overload Training       1.16.4 A Model of Physical Fitness………………………………………………………………912.   SPORT SPECIFIC STRENGTH TRAINING…………………………………………..95       Special Strength Training       The Russian System of Classifying Athletes       The Early Stages of Strength Training2.1 Schemes for Perfecting Movements………………………………………………………97       2.1.1 Increasing the Working-Effect of Movements ……………………………………………97       2.1.2 Perfecting the Motor Structure of Sports Movements …………………………………….100                The Kinematic Pair                The Kinematic Chain                The Kinematic System       2.1.3 Perfecting the Kinesiological Pattern of Movements……………………………………..1052.2 Specialisation to Develop Sports Mastery………………………………………………107       2.2.1    Specific Forms of Producing Muscular Strength………………………………………107       2.2.2    Sports Implications of Strength Indices…………………………………………………109       2.2.3    The Functional Topography of the Muscular System …………………………………110       2.2.4    Motor Specialisation in Developing Sports Mastery……………………………………112                Heterochronicity                Specialisation Processes2.3 Characteristics of Physical Fitness………………………………………………………116      2.3.1 The Structure of Physical Fitness…………………………………………………………116      2.3.2 The Interrelation between Motor Abilities………………………………………………..117               General and Partial Connections               Essential and Non-essential Connections               Positive and Negative Connections               Direct and Indirect Connections      2.3.3 The Structure of Motor Abilities…………………………………………………………..120      2.3.4 General Concepts of the Structure of Physical Fitness……………………………………1203. FACTORS INFLUENCING STRENGTH PRODUCTION…………………………..1253.1 The Regimes of Muscular Work………………………………………………………..1253.2 Qualitative Characteristics of Strength…………………………………………………129      3.2.1 Explosive Strength…………………………………………………………………………129               Quickness and Reactive Ability               Speed, Speed-Strength and Quickness      3.2.2 Strength-Endurance……………………………………………………………………….1423.3 The Influence of External Conditions on Strength……………………………………..144      3.3.1 The Influence of the Pre-working State of the Muscles…………………………………..144      3.3.2 The Effect of the Load on Speed of Muscle Contraction…………………………………146               Contraction Speed and Strength in Acyclic Activity               Limitations of the Force-Velocity Relationship               Contraction Strength and Speed in Cyclic Activities      3.3.3 The Effect of Strength on Speed of Muscle Action……………………………………….149               Speed-Strength and Strength-Speed               The Interrelation between Strength and Other Fitness Factors      3.3.4 The Relationship between Strength and Posture………………………………………….152      3.3.4.1 Strength Variation with Postural Change……………………………………………….152      3.3.4.2 Strength, Safety and Pelvic Tilt…………………………………………………………153      3.3.4.3 The Effect of Head Position on Strength………………………………………………..154      3.3.4.4 Strength, Symmetry and Limb Alignment……………………………………………….155      3.3.5 The Dependence of Strength on Bodymass……………………………………………….155      3.3.6 The Relationship between Strength and Height……………………………………………159      3.3.7 The Relationship between Strength and Age………………………………………………159      3.3.8 The Relationship between Strength and Gender…………………………………………..161      3.3.9 The Increase in Human Strength over Time………………………………………………1613.4 Factors increasing the Working Effect of Strength……………………………………162      3.4.1 The Warm-up and Pre-Activity Preparation……………………………………………162      3.4.2 The After-effect of Muscle Activity……………………………………………………164      3.4.3 Additional Movement…………………………………………. ………………………166      3.4.4 Preparatory Movement …………………………………………………………………167      3.4.5 Coordination in Muscular Work…………………………………………………………167      3.4.6 Efficiency of Energy Expenditure……………………………………………………….168      3.4.7 Emotion and other Psychological Factors……………………………………………….170      3.4.8 The Effect of Cold Application………………………………………………………….171      3.4.9 Breathing and Strength Production………………………………………………………172      3.4.10 Strength Development and Proprioception ……………………………………………..1733.5 Flexibility and Sporting Performance…………………………………………………..174      3.5.1 A Definition of Flexibility………………………………………………………………174      3.5.2 The Effects of Stretching……………………………………………………………….176      3.5.3 The Neuromuscular Component of Flexibility…………………………………………176      3.5.4 Components of Joint Flexibility………………………………………………………..179      3.5.5     Parameters of Flexibility………………………………………………………………..179      3.5.6     Soft Tissue Biomechanics and Flexibility………………………………………………180                Flexibility, Stability and Muscle Activity      3.5.7 The Influence of Exercise on Connective Tissue…………………………………………182      3.5.8 Stretching Techniques……………………………………………………………………183                The Use of Ballistic Stretching      3.5.9 Low Flexibility versus Non-Functional Muscle Tension………………………………..1873.6 The Stretching Matrix System……………………………………………………………188      Is Stretching Always Necessary?3.7 The Movement Matrix System…………………………………………………………..193      Limitations of Anatomical Movement Analysis4. THE MEANS OF SPECIAL STRENGTH TRAINING………………………………..2014.1 The Problem of Training Means…………………………………………………………201      4.1.1 Characteristics of Strength Increase………………………………………………………201      4.1.2 The Effect of Strength Training Means …………………………………………………..204                Algebraic Relations and Training                Steps Towards Structuring the Training Process4.2 Different Means of Strength Development……………………………………………..207      4.2.1 Electrostimulation………………………………………………………………………..208                4.2.1.1 The Physiological Effects of Electrostimulation……………………………….208                4.2.1.2 Reasons for Conflicting Research ………………………………………………209                4.2.1.3 Clinical Applications of Electrostimulation……………………………………210                4.2.1.4 Further Research Findings………………………………………………………213                4.2.1.5 An Integrated Theory of Electrostimulation …………………………………..214                4.2.1.6 The Use of Electrostimulation in Training……………………………………..214                          The Integrated Use of Electrostimuiation                          Sports Functional Electrostimulation                          Overtraining and Restoration                          Concluding Remarks      4.2.2     Resistance and Strength Training………………………………………………………216      4.2.3     Kinetic Energy and Strength Processes…………………………………………………220      4.2.4     Isometric Training………………………………………………………………………223                Isometric Training and Angular Specificity                Isometric Endurance                Recovery after Isometric Activity                Other Aspects of Isometric Activity                Loadless Training      4.2.5 Eccentric Training…………………………………………………………………………230      4.2.6 Isokinetic and Other Training Means……………………………………………………..231                4.2.6.1 The Isokinetic Training Method ……………………………………………….231                4.2.6.2 Limitations of the Isokinetic Method ………………………………………….233                          Fundamental Biomechanics of Isokinetic Devices                          Recommended Strength Ratios                          Functional Anatomy                          Muscle Physiology                          The Importance of Specificity                          Concluding Remarks                4.2.6.3 Static-Dynamic Methods………………………………………………………236                4.2.6.4 Choice of Muscle Training Regimes…………………………………………….236      4.2.7 The Use Of Training Machines……………………………………………………………237                4.2.7.1 Functional Resistance Machines………………………………………………..237                4.2.7.2 Non-Functional Resistance Machines…………………………………………..238               4.2.7.3 Machines and the Variable Resistance Philosophy…………………………….239               4.2.7.4 The Training Safety of Machines………………………………………………239               4.2.7.5 The Efficiency of Machine Training……………………………………………239      4.2.8 The Concept of Symmetric Training……………………………………………………..240      4.2.9 The Concept of Muscle Isolation ………………………………………………………..2414.3 Dynamic Correspondence as a Means of Strength Training…………………………..241      4.3.1 The Amplitude and Direction of Movement……………………………………………..242               Parachute Resistance Training      4.3.2 The Accentuated Region of Force Production…………………………………………….244      4.3.3 The Dynamics of the Effort……………………………………………………………….245      4.3.4 The Rate and Time of Maximal Force Production………………………………………..246      4.3.5 The Regime of Muscular Work……………………………………………………………247      4.3.6 Correspondence of Training Means to the Sports Movements…………………………..2474.4 Strength Training and General Endurance……………………………………………248      Oxidative Capacity and Muscular Endurance      Strength Training and General Endurance      The Process of Functional Specialisation      Factor Analysis5. THE METHODS OF SPECIAL STRENGTH TRAINING……………………………2555.1 The Problem of Methods…………………………………………………………………255      Some Implications of the Laws of Dynamics5.2 General Principles of Special Strength Training………………………………………257      5.2.1 The Development of Maximum Strength ………………………………………………..258               The Repetitive Effort Method               The Brief Maximal Tension Method      5.2.2 Autoregulating Progressive Resistance Exercise (APRE)…………………………………261      5.2.3 The Development of Speed-Strength……………………………………………………..264      5.2.4 The Development of Explosive Strength and Reactive Ability…………………………..267               The Plyometric Method               Plyometrics as a Discrete Training System               Plyometric Training and Safety               The Fundamental Theory of Plyometrics               The Prescription of Plyometric Exercise               Asymmetric Plyometrics               Non-Impact Plyometrics               Non-Impact Plyometrics in Sports Training               Resisted and Water Plyometric Training               Analysis of Popular Texts on Plyometrics               Plyometrics and the Brain               Various Shock Methods      5.2.5 The Development of Strength-Endurance…………………………………………………2855.3 Application of Special Strength Training Means……………………………………….287      5.3.1    Interaction between Different Training Means………………………………………….291      5.3.2    A Sequential System of Training Means………………………………………………..291      5.3.3    The Conjugate Sequence System of Training Means…………………………………..2925.4 The Principal Aims of Special Strength Training………………………………………294      5.4.1    Converging the Partial Effects of Strength Training Means……………………………294      5.4.2    Acceleration of Specific Adaptation ……………………………………………………296      5.4.3    Specific Correspondence of The Training Effect ………………………………………296      5.4.4    Maintaining the Strength Training Effect………………………………………………2975.5   Cross Training in Sport……………………………………………………………….2985.6   Circuit Training……………………………………………………………………….3006.    ORGANISATION OF TRAINING………………………………………………….3136.1   The Development of Training Organisation…………………………………………313      Ways of Organising Training……………………………………………………………………………3146.2   Periodisation as a Form of Organisation…………………………………………….316      Definitions and Fundamental Concepts      Preparatory Phases of Training      Further Phases and Principles      Acquisition and Stabilisation of Technical Skills      6.2.1 Types of Periodisation…………………………………………………………………….319      6.2.2 Calculation of the Parameters of Periodisation …………………………………………..323               Drawing up the Periodisation Scheme               Cybernetic Programming and Periodisation               Training Intensity, Heart Rate and Other Tests               Non Technological Testing      6.2.3 The Relationship between Intensity and Volume…………………………………………3326.3   The Periodisation Controversy……………………………………………………….333      Chronobiology and Periodisation6.4   Training as an objective of Management……………………………………………3366.5   Prerequisites for Organising Training……………………………………………….3386.6   Basic Management Theory……………………………………………………………339      6.6.1 Human Needs and Motivation ……………………………………………………………339               Maslow’s Hierarchy of Needs               Other Theories of Needs               Expectancy Theory of Motivation      6.6.2 Management Models ………………………………………………………………………342               The Traditional Model               The Managerial Grid               Situational Leadership               The Leadership Continuum               Decision Making and Problem Solving6.7   Classification of Sports………………………………………………………………..3456.8   Characteristics of the Training Process………………………………………………346      6.8.1    Adaptation to Intense Muscular Work…………………………………………………346      6.8.2    Structural-Functional Specialisation in Training……………………………………….350      6.8.3    The Structure of Special Physical Preparedness ……………………………………….3526.9  Preparedness and the Training Load…………………………………………………..352      6.9.1 The Training Load and its Effect…………………………………………………………352      6.9.2 Factors determining the Training Effect ………………………………………………….355      6.9.3 The Contents of the Loading ………………………………………………………………356               Specificity of the Load               Training Potential of the Loading      6.9.4 The Volume of the Training Load…………………………………………………………358      6.9.5 The Organisation of Training Loads ………………………………………………………3596.10 The Long-Term Delayed Training Effect……………………………………………..362      The Delayed Training Effect and Long Duration Work      Concluding Comments6.11 The Dynamics of Training in the Annual Cycle………………………………………3686.12 Principles of Programming and Organising Training……………………………….368      6.12.1 Forms of Constructing Training…………………………………………………………368      6.12.2 Organisational Aspects of Structuring Training…………………………………………368                Complex Training                Unidirectional Training                Concentrated Loading                Problems with Concentrated Loading                The Use of Concentrated Loading                Use of the Conjugate Sequence System      6.12.3 Constructing Training by Functional Indicators…………………………………………3746.13 Primary Aims in Programming Training………………………………………………3786.14 Models for Structuring Annual Training………………………………………………379      Examples of Descriptive Modelling      The Composition of the Concentrated Loading Volume      6.14.1 A Model for Sports requiring Explosive Strength……………………………………….383      6.14.2 A Model for Medium Duration Endurance Sports ………………………………………384      6.14.3 A Model for Long Duration Endurance Sports………………………………………….385      6.14.4 A Model for Sports requiring Tricyclic Periodisation……………………………………386                More Advanced Use of Concentrated Loading      6.14.5 Practical Principles of Programming…………………………………………………….3896.15 A Sequence for Programming Annual Training………………………………………3896.16 Managing the Training Process………………………………………………………..3916.17 The Future of Programming Training…………………………………………………3927. STRENGTH TRAINING METHODS…………………………………………………3937.1 Bodybuilding and Other Strength Training Methods…………………………………394      Maximal Methods      Supramaximal Methods      Circa-maximal Methods      Submaximal Methods      Reactive Methods      Miscellaneous Methods      Methods for Overcoming Barriers      Concluding Remarks7.2  PNF as a Training System………………………………………………………………403      7.2.1 Definition and Scope of PNF………………………………………………………………404      7.2.2 Relationship of PNF to Physical Conditioning……………………………………………405      7.2.3 The Fundamentals of PNF…………………………………………………………………405      7.2.3.1 The Principles of PNF…………………………………………………………………..405      7.2.3.2 Procedures of PNF………………………………………………………………………406      7.2.3.3 Patterns of PNF………………………………………………………………………….407      7.2.3.4 Positions and Postures of PNF…………………………………………………………..410      7.2.3.5 Pacing in PNF……………………………………………………………………………410      7.2.4 Modifications to PNF……………………………………………………………………..410                Pattern Deviations and Safety Factors      7.2.5 Functional Neuromuscular Conditioning…………………………………………………4117.3  Combinations of Resistance Methods………………………………………………….411      Scientific Analysis of Different Combinations……………………………………………………………412      Accelerated Powermetrics…………………………………………………………………………………4157.4  Muscle Training…………………………………………………………………………416      7.4.1 A Summary of Movements of the Joints…………………………………………………416      7.4.2 Examination of Some Joint Actions ………………………………………………………4187.5 Use of the Strength Training Compendium……………………………………………4187.6 Training for Hypertrophy?………………………………………………………………………………..4198.     DESIGNING SPORT SPECIFIC STRENGTH PROGRAMMES…………………4218.1    Preliminary Considerations…………………………………………………………..4218.2    Needs Analysis and Sports Modelling………………………………………………..423       Selection of Training Needs       General Fitness Issues       Injuries       Training to Avoid Injury       Training of the Soft Tissues8.3  The Training Programme………………………………………………………………428       Components of the Training Programme       Statute of Fitness Limitations       The Minimax Principle and Training Economics       List of Popular Resistance Exercises8.4 Classification of Exercises for Sports Training………………………………………..433       8.4.1 Principles of Exercise Classification………………………………………………………433       8.4.2 Classification of Weightlifting Exercises…………………………………………………434                Categorisation of Fundamental and Additional Exercises                General Preparatory Exercises in Weightlifting                List of Exercises in Weightlifting Training                Examples of Powerlifting Exercises                Examples of Hybrid Lifting Exercises8.5 Overtraining……………………………………………………………………………..4418.6 Restoration and Stress Management…………………………………………………..444       Stress and Restorative Measures       Application of Restorative Measures       Restorative Means       Massage Methods       Massage Variables       Further Fundamentals of Sports Recovery       Complexes and Periodisation in Restoration       Research into Restoration Methods       Sports Science and Stress Management8.7 The Use Of Testing………………………………………………………………………456       The Vertical Jumping Test       Muscle Strength Ratios       Work Capacity and Functional Pressure Tests8.8  Injury and Safety in Strength Training………………………………………………..460       Biomechanics of the Injury Process       General Biomechanical Causes of Injury       Injury Prevention by Imperfection Training8.9  Safety and Training Apparel……………………………………………………………467       8.9.1 Lifting, Belts and Breathing ………………………………………………………………467       8.9.2 Shoes and Safety…………………………………………………………………………..468                Shoe Design                Shoes in the Weights Facility8.10 Safety and Machine Training…………………………………………………………..4698.11 Protection by the Muscles………………………………………………………………4728.12 Towards the Future……………………………………………………………………473        Non-Physical Factors        Lessons from Modern Physics        Changes of State        Fuzzy Fitness        Application of New Methods        Innovations in Testing        Kinaesthetic Manipulation and Education        Advances in Methods of Coaching        Concluding RemarksREFERENCES AND BIBLIOGRAPHY……………………………………………………481INDEX………………………………………………………………………………………….4959. ADDENDUM………………………………………………………………………………5039.1 Laws of Sports Mastery: Principles of Training………………………………………..504    Introduction………………………………………………………………………………………….504    9.1.1. Understanding compensatory adaptation………………………………………………….510    9.1.2. Current adaptation reserves of the body……………………………………………………510    9.1.3. The adaptation strategy……………………………………………………………………511    9.1.4. Specificity of protein synthesis during adaptation…………………………………………513    9.1.5. Essentials of the constructive effects of the adaptational process…………………………519    9.1.6. Heterochronism of the adaptational restructuring…………………………………………527    9.1.7. Functional economy of the adapted body…………………………………………………530    9.1.8. The optimal regime of adaptation…………………………………………………………533    9.1.9. The phenomena of decreasing of immunological reactivity………………………………541    9.1.10.      General schematic of the adaptational process during sports activity………………….542    CONCLUSIONS……………………………………………………………………………………544    Bibliography in Russian……………………………………………………………………552    Bibliography not in Russian………………………………………………………………..5569.2 The Shock Method for Developing Power………………………………………………563    What is reactive ability?………………………………………………………………………………………………………563    What is the Shock method?………………………………………………………………………………………………….563    History of the Shock Method………………………………………………………………………..563    Guidelines for using the shock method………………………………………………………………565    Technique of the depth jump………………………………………………………………………..565    Recommendations for using depth-jumps…………………………………………………………..566    Program to develop explosive strength and reactive ability of the leg muscles…………………….567    Program for Perfecting Starting Acceleration………………………………………………………572    Program for improvement of ball throwing speed…………………………………………………..575    CONCLUSIONS……………………………………………………………………………………577