Hits Volume One Currently For Sale On eBay
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Hits Volume One
HIT and High Volume Training Supertraining Extract
Extract from the Supertraining book, courtesy of health.groups.yahoo.com/group/supertraining and a summary sights of Dr Mel SIff's best work at drmelsiff.com
* Sometimes the impression is created that there is only one model of
periodisation which employs a linearly increasing or undulating increase of
intensity accompanied by concurrent decreases in training volume. However,
Verkhoshansky, for one, sometimes utilised concentrated blocks of higher
volume training for a specific purpose, as discussed in my textbook,
"Supertraining" (Siff, 2000). Here are some extracts to explain his method:
From "Supertraining" (pp347, 367, ..):
CONCENTRATED LOADING METHOD
Two forms of compensatory adaptation, associated with enhancing the CAR
(Current Adaptation Reserves) by systematic training, which differ in volume
and organisation of the training loads, have been identified and studied in
explosive sports (see Fig 6.23).
The first form of adaptation, produced by ‘distributed loading’ (A), is
characterised by a gradual increase in the functional indicators (of
improving performance) and is associated with a moderate volume of continuous
loading. In this case, periodic brief disturbances of the body's homeostasis
occur and the current expenditure of energy resources is compensated during
training. This form of compensatory adaptation follows traditional concepts
for developing trainability and is typical for athletes of medium
classification under contemporary training conditions.
The second form of compensatory adaptation, produced by ‘concentrated
loading’ (B), is associated with the use of a large, concentrated volume of
special physical preparation means, concentrated in the first half of the
training phase. These large volumes provoke a profound and prolonged
disturbance of the body's homeostasis, which is reflected by decrease of the
functional indicators. Then, after the volume of loading is decreased, their
increase accelerates and exceeds the level achieved with the first form of
adaptation. This way of organising loading in the preparatory mesocycles was
devised for highly qualified athletes and has been shown by research to be
effective for all types of sport (Verkhoshansky, 1977).
Thus, the method of concentrated training loads was devised for preparing
highly qualified athletes, with the loading being concentrated during
specific stages of preparation (Verkhoshansky, 1977). The main novelty of
this method consists of exerting a concentrated training influence on the
body with a high volume of unidirectional loading for a limited period (of up
to 2 months). This concentrated influence produces a brief, fairly stable
state of incomplete restoration which is associated with the persistent and
relatively prolonged disturbance of homeostasis. This triggers extensive
functional changes which are prerequisites for subsequent supercompensation
and the raising of the body to a higher level of special preparedness. An
important condition for the using concentrated loading is the relatively low
intensity of the means, since the frequent use of these means already
intensifies the training. The loading may be defined as concentrated if its
volume in the month in which it is concentrated is 23-25% of the general
annual volume.
It is appropriate to use concentrated loading primarily for increasing the
effectiveness of SPP (Specific Physical Preparation), and for this purpose
one can use loading of any primary emphasis. However, the concentration of
specialised strength loading is of particular significance, not only for
raising the athlete's physical fitness, but also for regulating the entire
complex of loading over the annual cycle in all sports.....
Concentrated strength loading does have its deficiencies along with its
obvious advantages. For instance, it leads to a brief but consistent
decrease in speed-strength, which diminishes the athlete's special
work-capacity and complicates the task of improving technical skills and
speed of movement. ......
Thus, it is apparent that voluminous strength loading creates adverse
conditions for improving skill and speed. Considerable research has
established that voluminous strength loading is detrimental to the technique
of the weightlifting movements (Khlystov, 1976; Vorobyev et al, 1978),
javelin throwing (Ruvinsky, 1980) and punching speed in boxing (Filimonov,
1979). Rather than negating the value of concentrated loading, these
findings stress the importance of knowing when this method may be appropriate
to use. It is important to remember, too, that if concentrated loading is
used, then cybernetic periodisation or programming based on Perceived Ratings
of Effort and Ratings of Technique, as well as formal testing, can assist
greatly in preventing overtraining.
There is much more on this topic, as well as many other forms of
periodisation, but these extracts should fill in a few gaps in the overall
understanding of concepts such as "Volume" training, concentrated loading and
'linear' periodisation.
About the Author
Dr Mel Siff
Author of Supertraining + Facts and Fallacies of Fitness
http://www.melsiff.com
new edition - can you stand the rain - Greatest Hits Vol. 1
Hits Volume One Currently For Sale On eBay.
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