Loughborough 2011 Small PDF
Loughborough 2011 Small PDF
Loughborough 2011 Small PDF
THE
SOVIETS
SOVIET
TRAINING
PRINCIPLES
AND
TRAINING
METHODS
IN
THE
HAMMER
THROW
G.
MARTIN
BINGISSER
Introduc=on
INTRODUCTION
What
is
the
soviet
secret?
There
is
no
secret.
Soviet
training
has
been
wriJen
about
extensively.
Yet
people
con=nue
to
ignore
it
for
a
variety
of
reasons:
It
cant
be
that
simple.
It
must
have
been
the
steroids.
Resistance
to
change.
INTRODUCTION
So
what
led
to
the
Soviet
success?
What
do
distance
runners
need
to
do
to
run
faster?
Run!
What
do
throwers
need
to
do
to
throw
further?
Throw!
common
sense.
INTRODUCTION
So
what
led
to
the
Soviet
success?
Focus
training
on
what
will
help
you
throw
far.
Throwing
far
=
greater
ball
speed.
Therefore,
for
everything
you
need
to
do,
ask
what
will
help
the
ball
go
faster?
common
sense.
INTRODUCTION
Five
Principles
of
Soviet
Training
Science
is
your
friend
Focus
on
technique
Determine
what
is
what
works
and
what
doesnt
1 st P RINCIPLE
SCIENCE
Every
training
plan
needs
a
theore=cal
founda=on.
Experience
and
the
trial
and
error
method
both
play
a
role,
but
science
can
narrow
down
the
op=ons
in
planning
a
training
session
and
set
the
proper
goals
for
technique.
You
cannot
ignore
the
scien=c
principles
of
biomechanics,
physics,
biology,
etc.
Science
requires
data.
Record
training
results
to
acquire
your
own
data.
2 nd P RINCIPLE
Focus on technique
TECHNIQUE
Dont
get
so
wrapped
up
in
training
methods
that
you
forget
what
is
the
most
important:
technique.
Many
people
forget
that
the
Soviets
not
only
trained
dierently,
they
had
beJer
technique.
Technique
now
oaen
worse
than
it
was
30
years
ago;
Sedykh
and
Litvinov
remain
models
for
technique.
3 rd P RINCIPLE
PRIORITIES
What
are
the
most
important
elements
of
training
for
throwers?
Strength?
Power?
Throwing?
Technique?
Drills?
Sprin=ng?
Jumping?
Plyometrics?
Specic
Development
Exercises
(Special
Strength)?
Other
Exercises?
PRIORITIES
Typical
priori=es
For
American
hammer
throwers:
Other "Special" Strength Sprints and Jumps Technique and Drills "General" Strength
PRIORITIES
Soviet
training
focuses
on
the
exercises
that
have
the
highest
correla=on
to
compe==on
results
in
the
hammer.
Because
of
limited
=me,
they
choose
the
most
eec=ve
exercises:
throwing
takes
the
majority
of
=me
and
general
strength
plays
a
smaller
role.
PRIORITIES
Typical
training
priori=es
in
Soviet-style
training
plan:
EXERCISE
CLASSIFICATION
General
Preparatory
Exercises
(GPE/Base)
-
The
movement
does
not
resemble
the
hammer
either
mechanically
(in
whole
or
in
part)
or
physiologically.
These
exercises
develop
general
physical
quali=es
and
coordina=on.
Specic
Preparatory
Exercises
(SPE/General
Strength)
-
Like
GPE,
these
exercises
do
not
resemble
the
hammer.
However,
similar
muscle
groups
take
part
in
their
performance.
Specic
Development
Exercises
(SDE/Special
Strength):
These
resemble
the
hammer
in
part.
The
same
muscle
groups
or
their
signicant
parts
are
used,
and
similar
body
systems
are
ac=vated.
CompeIIve
Exercise
(CE)
h"p://www.mbingisser.com/2009/10/essen6al-hammer-throw-special- strength-exercises/
4 th P RINCIPLE
INDIVIDUALITY
What
works
for
one
athlete
may
not
work
for
another
athlete.
This
relates
both
to
the
level
of
the
training
session
(e.g.
choice
of
exercises)
and
periodiza=on
model.
Examples:
Some
athletes
have
natural
strength
and
need
to
develop
that
area
less;
athletes
bodies
to
training
dierently;
women
are
dierent
than
men;
some
people
have
a
beJer
feeling
for
dierent
weight
hammers;
etc.)
Coaches
must
observe,
record,
and
learn
from
the
athlete.
You
can
use
these
strengths,
weaknesses,
and
peculiari=es
to
develop
the
best
training
program.
Fit
the
program
to
the
athlete,
not
the
athlete
to
the
program.
5 th P RINCIPLE
CHANGE
The
body
hates
change;
it
wants
homeostasis.
With
most
tradi=onal
training
methods,
an
athlete
will
reach
a
plateau
in
4
to
6
years
because
there
is
not
enough
change
in
training.
Example:
many
top
American
shot
puJers
reach
22m
quickly,
but
then
plateau
at
a
young
age.
Adapta=on
is
the
the
basis
of
progress.
It
is
not
the
enemy.
When
an
athlete
reaches
a
peak,
you
need
to
change
the
exercises
for
adapta=on
to
con=nue.
REGULARITY
In
general,
you
need
=me
to
adapt.
If
exercises
are
changed
to
fast,
the
body
does
not
have
enough
=me
to
adapt.
Finding
the
balance
between
change
and
regularity
is
important
for
a
good
training
plan.
This
requires
knowledge
of
the
bodys
reac=on
to
training.
Review
REVIEW
Five
Principles
of
Soviet
Training
Science
is
your
friend
Focus
on
technique
Choose
exercises
wisely
Pay
aJen=on
to
individuality
Understand
the
role
of
change
and
regularity