ציטוט:
פורסם במקור על ידי Eli
תודה רבה. זה בעיקר טקסט או שיש הרבה תמונות כמו ב-SS?
פשוט לא נראה לי שיש צורך להוציא את הברכיים כ"כ קדימה, אלא אם כן יורדים כ"כ עמוק שנוגעים עם התחת בעקבים כמו בתמונות שהבאת.
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הנקודה שלי בקטע של הוצאת הברכיים היא שלא צריך להתרכז בזה יותר מדי - אם מבנה הגוף שלך מאפשר לברכיים שלך לא לעבור את הבהונות בתחתית אז זה טוב, אם לא אז לא נורא.
בספר יש הרבה תמונות אבל בעיקר של כל מיני גרפים.
הנה סקירה של לייל מקדונלד על הספר:
ציטוט:
There are quite a few book on periodization out there but most of them tend to be highly theoretical tomes that offer little in the way of concrete programming information. Bompa, Siff/Verkoshanksy, Zatsiorsky and the rest tend to provide wonderful theoretical models that do little to help with the practical aspects of programming training.
Enter the second book by Rippetoe and Kilgore (with contributions from Glen Pendlay). A followup to their excellent "Starting Strength" (a book that should be on the shelf of every coach, trainer and athlete), Practical Periodization for Strength Training takes the same approach to programming training in the weight room. I should note that other aspects of programming for athletes, metabolic work and the rest are not covered. This is about the weight room and the weight room alone.
First off, let me talk about what is not discussed in this book. Conjugate/Westside training is not discussed, neither are undulating periodization or a couple of the other models which are popular. Which isn't to say that this is a book about simple linear style periodization approach. A variety of training models are discussed including straight linear but the book provides a logical progression of training methods from novice to advanced.
The first chapters of the book gives a series of easily read physiological groundings for the training information to come. Training versus overtraining, training goals, the physiological responses to training and the nuts and bolts of training are all covered in easily read detail.
I want to point out that majority of slight disagreements I have with the book have to do with this section and most of those disagreements are minor physiological minutiae that have no real relevance to the practical aspects of training athletes. So I'll spare everyone the verbiage by not detailing them. It's just me being a nerd about nerd stuff with no real relevance to practical training.
After giving readers the background information necessary, the book moves into the practical aspects of training providing information for novice, intermediate, advanced and :):):):):) level athletes.
As an oft repeated graphic and concept shows, the level of complexity needed is inversely proportional to the training level and potential improvement of the athlete. Beginners need and should use simple programs. They have the most room to improve and need the least complexity to make those improvements. As you reach higher and higher levels and have less and less room to improve, you need to use more complex loading programs to continue to make progress. The approach to training is even put within the context of the fitness-fatigue (aka dual factor) model of training.
One comment made in the book that
a. every reader should take to heart
b. a lot of people will get pissed off by
is the suggestion that 75% of all weight trainers will never move past needing an intermediate level training program. Remember this the next time you want to follow an :):):):):) level Westside type program when you've only had 2 years under the bar. Save advanced programs for when you are truly advanced.
The book excellently makes the point that non-strength athletes who may only lift very intensively for part of the year will almost never need anything more than the intermediate program. Basically, when you only lift heavily 10-12 weeks out of your year, that's different than a powerlifter or Olympic lifter who lifts 11-12 months straight. Not only are the maximum strength levels required for sport usually a lot lower than in the pure strength sports, the athlete doesn't get the same amount of time per year to develop them so their development will always be lower than the pure strength athlete.
Practically, the book divides individuals into three distinct categories: novice, intermediate, and advanced. Remember from above that most trainees will never need to move past the intermediate level so save the advanced programs for when you actually need them.
The novice chapter essentially expands on the information found in Starting Strength. A basic program of a handful of movements (squat, bench, deadlift, overhead press, clean) for sets of 5 focusing on doing them frequently and progressively is developed. This is simply because beginners need frequent practice of the movements and can generally make rapid strength gains workout to workout. More complicated workouts aren't needed or valuable. The invariable stalls are addressed with simple suggestions of how to eke out more progress when folks stall, usually involving a slight backcycling of weight followed by a gradual increase in again. Micro-loading movements (using 1-2.5 lb increases instead of the standard 5 lbs) are recommended to keep the trainee moving forwards and upwards. When folks stop making progress with the beginner routine they are now intermediates. This may take anywhere from 3-9 months.
Anybody who has read about the classic 5X5 approach (whether by Bill Starr, Glenn Pendlay or a number of other authors) will recognize the intermediate chapter. At this level, a bit heavier loading is suggested to keep progress coming, the athlete now needs more work to generate adaptations. At the same time, they probably can't handle too many heavy loading sessions per week. The key, then is to alternate workouts in terms of their intensity and volume. Glenn Pendlay's Texas method (one volume day of 5X5 with a fixed weight and one peaking day with 1X5 at a top weight with an intermediate light day) is a classic approach described.
Additional training models include the use of speed sets (ala Westside barbell), split routines for athletes and powerlifters, and the classic Starr model. The final model gets into a more classical interpretation of heavy/medium/light based on percentages and several excellent charts lay out exactly what those terms mean. Both intensity variation and frequency variation (adding extra workouts) are discussed. A simple scheme for adding extra workouts (full body, mind you) to the overall loading scheme and this could potentially take an athlete two or more years to work through the full progression.
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