Anatoli Bondarchuk (Training Concepts)

Expert Discussion Strength Training
1

This excerpt was taken from the Supertraining mailing list. I thought this would make for some good discussion material.

James

Posted by Jamie Carruthers, Wakefield UK

Some of the key points that I have collated reading A.Bondarchuk’s
articles:

  • Development of strength-flexibility through full range of motion
    exercises (kettlebells, hurdles, Olympic lifts derivatives)

*Technique `work’ precedes power, sprints, throws activities etc

*The volume of work has increased dramatically over the years
(increase in number of sessions)

*Low intensity exercise has also increased

*During the general physical training periods it is necessary to
practice a definite set of exercises

*Active restoration methods are vital for elite athletes (nutritional
supplements, massage, saunas, hydrotherapeutics)

*Specialised exercises must be completed (esp. advanced athletes)

*The Soviets were the first to utilise ‘complexes / combined methods’
(throws, technique, weights and or jumps etc) – it is inadvisable to
split up workouts into strength, speed, technical for elite athletes

*GPP and SPP are not rigidly separated especially for advanced
athletes (perfection of technique helps a great deal in minimising
the risk of injury and inefficient use of the muscles)

*Improvement in the gym doesn’t mean improvement in performance -
optimal strength and speed will produce the greatest effect on the
performance. Bigger, stronger, faster does not equate to better
performance.

*Use of heavier or lighter competition objects (javelin, shot) needs
careful implementation depending on the level of the athlete

*Overtraining can cause `deautomisation’ of motor skills

*Matveyev `model’ is valid for beginning athletes but is considered
outdated for the preparation of the elite athlete

*There are no sporting McDonalds' - all athletes progress at different rates – it depends on the characteristics of the athlete’

*Understand your athletes – use of psychological questionnaires

*Strength is easy to develop, but speed of movement is not. Enhances
in strength is not always accompanied by enhanced speed

Jamie Carruthers
Wakefield, UK

2

The Soviets were the first to utilise ‘complexes / combined methods’
(throws, technique, weights and or jumps etc) – it is inadvisable to
split up workouts into strength, speed, technical for elite athletes

James

This follows from our discussion earlier this week…

3

David, I would argue the contrary.

Fabio (with absoluted no offense intended) is not an ‘elite athlete’

Thus, he would, in my opinion, benefit from the separtation of motor qualities into different training days.

James

4

So…

You oppose the idea of sprint and lifting on the same day?
One limit strength session per week is optimal?
A ‘dynamic’ day is necessary in addition to track work?
Hypertrophy is desireable for its own sake?

Also. I disagreed with you re: reducing track volume in favour of strength work and so, it transpires, did Charlie.

5

David, you misread me, and you are getting ahead of yourself.

  1. yes I would have him sprint and lift in the same day

  2. Based upon Fabio’s young training age I believe that multiple limit training days per calendar week would be too much. Inter/intra muscular coordination must be adequately developed before we can start thinking about limit lifting

  3. I will concede that DE work in addition to track work is debatable

  4. Hypertrophy is desirable for those who are under developed, and would therefore benefit from increased fiber diameter

  5. If you had read the thread in its entirety you would notice that Charlie validated my theory of volume manipulation.

James

6

I take offense to that! haha just kidding, I am no where NEAR elite.

so would a Hypertrophy phase be reccomended for me being 5’7 140 lbs with a max squat of 280, bench press of 185, and Power Clean of 150?

7

Sprinting and lifting on the same day requires working different motor qualities!!

By limit lifting, I mean 'traditional strength training (i.e 75 - 90%; 1-6 reps)

Only FUNCTIONAL hypertrophy is desireable.

So, is it fair to say my post the other day was justified and that your reply… was not?!

8

Of all the statements summarized in James’ first post in this thread, the assertion that “strength is easy to develop, speed is not” is the most interesting to me. I know in any given 6 month period I could increase my strength by 5%. But could I increase my speed by 5%? I wish!

9

David, I suppose we both have not articulated clearly enough at times.

Yes, sprinting and lifting on the same day requires working different motor qualities. I was suggesting separating strength training workouts which address different motor qualites (with the exception of assistance lifts [repetition method] which may be trained in the same workout as most other strength specific motor abilities)

Again, the volume of traditional strength training prescribed is dependent on the many variables which are consistent with novice trainees. I would not make any generalizations at this point.

Yes, only functional hypertrophy is desireable. When I speak of hypertrophy I am referring to functional, as we both know there is no place for non-functional hypertrophy in sprinters.

Incidentally, the topic of functional/non-functional hypertrophy makes for an interesting debate all onto itself.

I am not sure as to what post you are referencing, as we have debated over most of our own posts. LOL. Please clearify which one you are refering to if you are so inclined.

James

10

Just a few thoughts about the Bondarchuk post:
1: “Volume has increased dramatically over the years”. I think this refers to training volumes for modern athletes vs the past - not a dramatic increase in training vol for the same highly developed athlete. The actual vol of high intensity work for the same athlete must plateau- and eventually decline- as a trade-off to keep the intensification going to the career peak. (missing this point is often the “Achilles heel” of long term development programs)
2: “Specialized exercises must be completed, especially for top athletes” What does this mean? If there is a drop in performance of highly technical or intensive activity at any point, it should be stopped- finished or not!
Fabio, you may not be elite yet, but you’ve got a great club uniform!

11

Yeah, hypertrophy would be a good idea as well as just getting stronger all around (especially in your legs). When you have a benchpress that is stronger than your squat you know you have some seriously dispraportionate numbers. If I were you, I would be emphasizing your squats and whatnot at the moment due to your weakness in that area. You will find that as your squat gets stronger, you will start to gain some more weight in your leg area (at least I did). Good luck, you’ll be elite in no time :slight_smile:

12

Charlie, I am curious as to your thoughts/experience with implementing non-linear/conjugate models with your athletes and what your opinion is, as to whether plateaus/declination may be avoided through the careful manipulation of volume/intensity.

James

13

Can you narrow down your question by giving some specific training examples I can comment on?

14

No matter how I reword my question I can’t seem to shake the underlying theme of ambiguity.

Never mind.

James

15

re: 1) From “Long Term Training for Throwers” by A. B. (located at www.hammerthrow.com , in the hammer notes 2 section). Regarding volume he writes “The amount of fulfilled training work is one of the main factors in the growth of sports results. An analysis of various theoretical and practical works shows that the volumes of training loads increases from one Olympic cycle to the next. The tables show the volumes of work being done by athletes in the first 60-70 years of this century and at present. The increasing volume of training loads occurs because of the increase in the number of training sessions in the competitive, weekly and monthly cycles of the preparatory periods. But it should be mentioned here that the volume of training loads being done by athletes at present during a single training session has become somewhat lower.”

re: 2) I read this as saying “Specialized exercises must be DONE, especially for top athletes”. For instance, while a lower level hammer thrower might just work on general rotational and overhead medball throws and general weightlifting…a higher level hammer thrower would include more specialized exercises. For instance, medball/weight throws that resemble the throwing form more closely, as well as lifting exercises that are more specific to the throw. It seems that AB’s athletes very much adhered to the point you make that “If there is a drop in performance of highly technical or intensive activity at any point, it should be stopped- finished or not.”

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[QUOTE=cdwye0dp]re: 1) From “Long Term Training for Throwers” by A. B. (located at www.hammerthrow.com , in the hammer notes 2 section). Regarding volume he writes "The amount of fulfilled training work is one of the main factors in the growth of sports results. An analysis of various theoretical and practical works shows that the volumes of training loads increases from one Olympic cycle to the next. The tables show the volumes of work being done by athletes in the first 60-70 years of this century and at present. The increasing volume of training loads occurs because of the increase in the number of training sessions in the competitive, weekly and monthly cycles of the preparatory periods. But it should be mentioned here that the volume of training loads being done by athletes at present during a single training session has become somewhat lower."QUOTE]

When I click on that file you mention it comes up as a CD view - and the writing is very unclear? Can you help me out. Thanks!!

17

Thanks for te clarification- makes sense.

18

I don’t think it’s ambiguous at all to narrow the question.
1: Number of high intensity variables:
The farther to the left on the power scale the event is, the less high intensity variables there are and the more critical each one becomes and the greater the risk of reaching a plateau.
2: The farther to the left the componant is, the sooner a plateau is likely to be experienced, which affects…
3: Variability of loading in the microcycle.
4: Variability of load in the 4 week mesocycle.
5: Variability in the annual plan by number of overall training cycles (as in point 1), ie shot-putter or lifter might have a 5 period plan, sprinter 3 period, 400m 2 period, etc.
6: Number of times peaking required in the year.
7: The greater the amplitude of the swings, the greater the risk of injury/overtraining/poor adaptation, so you better do just what is required to do the specific job and no more .

19

MisterC, i mistypedm y Squat Max, it is actuallly 280 not 180 at 1rm, sorry for the confusion.

20

Charlie,

How would this thread relate to the Mo Greene strength levels thread…since at higher levels before the strength levels are sufficient would something similar to this be needed to athletes near the gentic celing?