Training Methods
What methods of physical training can be applied?
1. Method "Bodybuilding"
The original name of "body building system" literally means a system for shaping the body. Commonly used, it is the main method of developing both strength and muscle mass. The correct figure and the construction of a harmonious body can be achieved through training and appropriate diet. Physiological observations of the impact of this method on the human body, confirms the significant increase in the volume of muscle (increase of size) and also the increase of muscle tonus (tension), strength and stamina. The state of circulatory and respiratory systems remains unchanged. The bodybuilding method usually concentrates on major muscle groups utilizing compound exercises with several supplementary exercises which aim to isolate individual muscle groups.
2. Method "Isometric"
Is the maximum tension of the muscles without changing their length. Exercises provide no movements in the joints. There will be an increase in the use of force by more motor units in the exercise and increase muscle tension. Isometric training has many advantages which include: the ability to focus, efficient use of time and energy, the simplicity of required equipment, the ability of applying it at home (no gym equipment necessary), the rapid increase in muscle mass and strength. To mention negative aspects of isometric method: no improvement in the efficiency of coordination, impaired breathing during contraction of large muscle groups. The primary objective of isometric training is to increase strength in selected muscle groups (the balance in force between the antagonistic muscle groups or between left and right limbs). Isometric method can be used in addition to basic training. In the case of injury, this method can prevent atrophy allowing injured tissues to recover faster. A unique advantage of isometric method is that it can be used during periods of inactivity caused by injuries or illness.
3. Method "Negative Training – Eccentric contraction"
Based on the exercises that stretch the muscles which remain under the "negative resistance". Muscle function in the regime of work, in which joints are being pushed away from each other. This type of work is quite common, because each exercise in assumption is based on the work of Concentric and Eccentric contraction. This method in its assumption leads to the development of muscle strength by increasing the nerve-muscle synchronization. The application of the resistance exceeding 100-130% of 1RM leads to the involvement of more motor units comparing to concentric contraction. Advocates of this method of training argue that the increase in strength is the biggest, because the muscle tension triggered during eccentric contraction is much greater than during isometric or concentric training.
4. Mixed Method
This method consists of a merger, in different proportions of concentric work, eccentric work and isometric. There are three types of mixed methods, depending on the nature of the work.
- Concentric - Isometric
- Eccentric - Isometric
- Eccentric – Concentric - Isometric
The best example of the use of all three variants is squat with barbells on the shoulders:
- Detention during the getting up from the squat
- Detention during the descent to a squat
- Detention during the getting up and going down to a squat
The concept of mixed methods is the integration of the isometric work in a dynamic movement. The aim is to avoid the adverse impact of the isometric exercises on the body. In addition, it forces muscles to a more intensive work by the need to overcome inertia of the barbell. Application of this method results in continuous tension of the trained muscle groups. Isometric contraction (pause) last from 2 to 4 seconds. They favor the overcome of a "critical moments" because they increase the force by the synchronization of nerve-muscle fibers. It was also found that the isometric muscle tension increase the effectiveness of their subsequent work dynamic to 20%. It is designed for people whose training is characterized by periodic stagnation of the muscle strength. It is used periodically from 2 to 6 weeks. Time phase of isometric ranges from 2 to 4 seconds, while the volume of resistance within 75-90% of your ability. Number of repetitions of the exercises in one set is small (1-4 reps), and the amount of a sets falls in the range 2-6. This training requires a lot of concentration and is very burdensome, both physically and mentally, so the frequency of use should be appropriate to allow full recovery before next workout.
5. Method "Circuit Training":
The purpose of circuit training is first and foremost to improve the endurance and cardio-respiratory efficiency. Both aerobic and anaerobic training applies in the circuit training method. The basis of circuit training is the choice of 10-15 exercise. Exercises must be chosen to take into account the variability of working muscles in subsequent local stations without fatigue. The size of resistance varies between 40-60% max. The time of each single exercise should range between 20-40 seconds; a time of rest is usually equal to the duration of work. 2 to 4 different circuits can be applied with an active rest of 5-8 minutes in between.