Zitat:
Die Heavy-Duty Bücher habe ich beide gelesen. Als Motivation für das Training kann ich sie empfehlen. Was mich stutzig gemacht hat: Das Trainingsprogramm das der inzwischen verstorbene Mike Mentzer in Heavy Duty beschreibt, unterscheidet sich von dem Programm in der Heavy- Duty Erstausgabe, die Ende der 70er Jahre erschienen ist. Rumprobiert habe ich mit dem 1-Satz System auch. Mir hat es nichts gebracht. Vielleicht kann ich die Intensität nicht aufbringen, die nötig ist den Muskel mit nur einem Satz erschöpfend zu trainieren. Lesenswert sind die Bücher sicher, die Entwicklung seines Trainingssystems und die Philosophie dahinter.
Lies mal
Zitat:
It should also be noted that the appropriate duration of continuous (concurrent or distributed) training is 5-6 weeks. With concentrated loading the duration is 3-4 weeks, after which a recuperation period is necessary. The trained athlete can tolerate 3 such sequential blocks of loading, separated by short recuperation periods of 7-10 days. After this, a longer recuperation period of 2-3 weeks is necessary to facilitate stabilization.
The 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 use of concentrated loading is the relatively low intensity of the means, since the frequent use of these means already intensifies the training.
The volume of the training load has a definite optimum level for each athlete, above or below which the body reacts with diminished response. There is a characteristically simple connection between the quantity of work and the dynamics of the athlete's fitness state.
An increase in volume of loading reaises the athletes work capacity, whereas a decrease lowers it. If the volume of loading is lower than the optimum level, work capacity decreases after an initial rise. If the volume of loading significantly exceeds this level, a steady decrease in work capacity occurs which, however, rises intensely during a carefully timed reduction in volume. This intense rise in work capacity is the phenomenon known as the <u>"long term delayed training effect. </u>
This phenomenon has been known for some time in practice, where it has been observed as an increase in performance in several sports after a decrease in the volume of the training load during the pre competition stage. However, this reflects only the external evidence of this type of adaptation, and the physiological conditions, mechanisms and characteristics of the LDTE until recently have not been a subject of much research.
The LDTE phenomenon of concentrated strength loading has also been observed in several cyclic sports, including middle distance running and ice skating. Thus, a steady increase in the strenght endurance of middle distance runners was verified, being reflected in increased stride length and improved results in standing long jumps following a block of concentrated strength loading.
Based on research and experience, the LDTE phenomenon may be characterised as follows:
1. Concentration of the volume of strength loading over a limited period exerts an extensive training influence on the body. Concentration of strength loading is the basic condition for the beginning of the LDTE.
2. The lower the functional indicators fall (within an optimal range) during the concnetration of strength loading stage, the higher they rise in the subsequent LDTE. Eg. A 5% reduction in maximal strength during the concentrated phase results in a 10% gain during the LDTE. Excessive concentration of strenght loading leads to a more significant drop in functional indicators and disruption of adaptation.
3. When concentrated strength loading is used to elicit a LDTE, the selected training should not be high intensity, as the high volume of loading already intensifies the training process, and one should not intensify it further with high intensity means.
4. The length of time for which the LDTE is displayed is determined by the volume and duration of the concentrated strength loading. In principle, the duration of the LDTE is approximately equal to the duration of the strength training phase. In other words, even in the near absence of continued strength loading after the initial loading phase, explosive strength will continue to rise and level out for a length of time approximating the length of the loading phase.
During the period of reduced strength loading and emergence of the LDTE it is relatively easy and painless for the body to change to intensive loading, but it will react negatively to extensive, or high volume work. This is manifested in the slowed or even decreased growth of speed strength. The volume of training work, therefore, should not be increased during the period of emergence of the LDTE. One should be especially cautious with strength loading during the competition period. At this time, intensive and short term strength work can be used in a small volume to tone the neuromuscular system during competition preparation, as well as to maintain the achieved level of strength. This is necessary if the length of the competition period exceeds the duration of the length of the concentrated phase (7-12 weeks).
A relatively prolonged stage of reduction in the volume of training is necessary to promote the LDTE. However, in practice, coahces usually aim to achieve large volumes of accumulated loading and do not always emphasize the role of restoration. Although they provide recuperation pauses within the microcycle and the so called overload microcycles to provide some rest, they still do not effectively utilise prolonged reduction of loading after large volumes. However, such methods are necessary, not only for restoration, but also for the development and optimal use of those physiological proceses which underlie adaptation. These processes occur relatively slowly and an extended period is necessary for their completion, which is far longer then the 1-2 weeks usually allocated for reduction of loading.
By overestimating the loading required for developing special preparedness, atletes frequently not only undertake an excessive volume of work, but also execute this volume when it is clearly contraindicated, namely when restoration is vital. Therefore, additional volumes of loading not only do not offer increased training benefits, but also become a major barrier to stimulating the restoration whic his sorely needed by the body.
