Strength Training of the Eastern Bloc - Powerlifting E-Book

Powerlifting check

• Herausgeber: epubli
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 53

Veröffentlichungsjahr: 2022

Beschreibung

This book should give you a little theory and overview of Russian training plans and the Eastern bloc. Fundamentals of theory and analysis of plans in strength training. The following topics are covered. Basics, general adjustment syndrome Specification, overload Fatigue management, individual differences Summary intensity Volume, frequency Periodization for beginners Periodization for advanced Periodization for elite Prilepin Table Russian complex sentences Sheiko routines Smolov squat cycle Extended Russian Power Routine 9 weeks Bulgarian method

Leseprobe

POWERLIFTING

By Powerliftingcheck

TABLE OF CONTENTS

STRENGTH TRAINING OF THE EASTERN BLOC - POWERLIFTING

BASICS

THE GENERAL ADAPTATION SYNDROME

PRINCIPLE SPECIFICATION

PRINCIPLE OF FATIGUE MANAGEMENT

SUMMARY

VOLUME, FREQUENCY, INTENSITY

INTENSITY

INTENSITY AND SPECIFICATION

INTENSITY AND MUSCLE GROWTH

VOLUME

INTRODUCTION TO FREQUENCY

VOLUME AND FREQUENCY

THE HIGH VOLUME TRAP

OPTIMUM FREQUENCY

PERIODIZATION BEGINNER, ADVANCED, ELITE

MICROCYCLE AND MESOCYCLE

PRILEPIN TABLE

RUSSIAN COMPLEX SENTENCES

SHEIKO ROUTINE

SMOLOV SQUAT CYCLE

EXTENDED RUSSIAN POWER ROUTINE 9 WEEKS

BULGARIAN METHOD FOR POWERLIFTING

Strength Training of the Eastern Bloc – Powerlifting

Foreword.

BASICS

With this series I will be going through some points, with which one can rate a training plan.

THE GENERAL ADAPTATION SYNDROME

Now what does that mean? It is the theory of stress-recovery-adjustment behavior. So the stress refers to the training stimulus you have set. Here, the body is now something "destroyed" or release toxins. Now the dose of the stimulus must be high enough to be considered as a burden and enough "damage" to supply. The body must now repair these damages. What is called recovery. This recovery can be influenced by appropriate nutrition and supplements and therefore also accelerate. After repair, the body will now adapt to better prepare for further stimuli. So, to get less damage from the same stimulus.

As an example: A cellar child goes into the sun and gets sunburn. Now the skin will recover and turn a little brown. Now the cellar child can stay out longer and does not get the next sunburn quite fast.