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Pauesov S.A. - Senior Lecturer, Federal State Public Military Educational Establishment of Higher Education "Perm Military Institute of National Guard Army of the Russian Federation" 614112, Russia, Perm, Gremyachiy Logstr., House 1, e-mail: [email protected]
DOI 10.14526/02_2018_311
CONJUGATE TRAINING FOR LEGS MUSCLES IN MICRO CYCLE OF TRAINING FOR COMPETITIONS AMONG ATHLETES OF HIGH QUALIFICATION IN
TAEKWONDO WTF
Epov O.G.1
1Russian State University of Physical Culture, Sport, Youth and Tourism (RGUFKSMiT)
Russia, Moscow, [email protected]
Annotation. The article presents micro cycle with two conjugate trainings for legs muscles, used at special-preparatory stage of sports training among athletes of student sports national taekwondo WTF team of Russia for international competitions during the following period: 2011-2017. Materials. The training micro cycle presents loads distribution and loads parameters according to week days and the time of a day, the methodology of conjugate training for legs muscles is presented. Research methods: scientific-methodical literature analysis and summarizing, methodology, score-sheets analysis. Results. The micro cycle with two conjugate trainings for legs muscles introduction into the training process of student sports national taekwondo WTF team of Russia helped to improve physical and technical-tactical readiness of taekwondo practitioners and win medal places at international competitions. Conclusion. It is recommended to alternate micro cycle with conjugate trainings for legs muscles and the micro cycle, which includes conjugate trainings for hands and shoulder girdle muscles. A complex use of both kinds of micro cycles in the
training process of taekwondo practitioners and combatants in general, can provide an optimal sports fitness achievement before the main competitions.
Keywords: micro cycle of training, special-preparatory stage, conjugate trainings for legs muscles, result of international competitions.
For citations: Epov O.G. Conjugate training for legs muscles in micro cycle of training for competitions among athletes of high qualification in taekwondo WTF. The Russian Journal of Physical Education and Sport (Pedagogico-Phycological and Medico-Biological Problems of Physical Culture and Sports). 2018; 13(2): 62-67. DOI 10.14526/02_2018_311
INTRODUCTION
Special-preparatory stage of preparatory period among highly-qualified athletes in taekwondo WTF-members of student sports national teams of Russia (both male and female) is not long, its duration can be 4-8 weeks. Then goes competitive period, which lasts 9 months of the year, the main international starts in which last during July-August (World Summer Universiades) and November-December (European
Championships among students). In this connection urgent becomes a rational distribution of different kinds of the loads in micro cycles of training and also searching for new and more optimal training means and forms, which effectively provide necessary level of sports readiness achievement among highly-qualified taekwondo practitioners.
MATERIALS AND RESEARCH METHODS
Special training micro cycle using conjugate exercises of physical and technical-tactical orientation for legs muscles was created.
The objectives of the micro cycle were the following: functional state of an athletes support, local muscle endurance development, best liason movements and combinations mastering, competitive situations mastering.
The micro cycle lasted 7 days. During the 1st and the 4th day special conjugate trainings for legs muscles were fulfilled, where absorbers (rubber) of different length (1-8 m, thickness -1cm) were used as poundage. The work was fulfilled in sets, during one set sportsmen fulfilled different technical-tactical actions with poundage. Each action corresponded with the definite length of the absorber. For the corner of the ground
output the absorber of 1-2 m length was used, for territorial advantage on the ground gaining 3-4 m absorber was used, for the opponent displacement from the ground 7-8 m absorber was used. Intensity and duration of the exercises fulfillment and also pauses of rest between them were dosed.
In general 3-5 sets were fulfilled, interval of rest between the sets was 3-5 minutes - till complete pulse recovery. Interval of work and rest varied taking into account the duration of the round and the degree of absorber resistance- the shorter absorber is, the smaller is the interval of work and the greater is the interval of rest.
Loads distribution in a micro cycle was realized in the following way:
Day 1. Three trainings a day. Morning: 7.00 - 8.15.
Joint gymnastics.
Running with speeding-up in an
indoor track:
200 m - retraction, 30 m - speeding-up, 70 m - light running (active rehabilitation), taking into account that 200 meters, 10 speeding-ups during a lesson.
Two series are held.
Rest between the series - 3-5 min
(stretching in pairs).
Combat imitation in pairs with the
stress on movement without blows
fulfillment.
Work interval - 2-3 min. Pause, respiratory exercises, stretching. Day: 11.00 - 12.30.
Conjugate training for legs muscles with absorbers:
Station 1. "The corner of the ground
output". An athlete simulates competitive situation of the ground output corner, fulfills an additional round kick with the closest leg dolio-chagi with further drift behind the opponent's back. Interval of constant work was 30 seconds, interval of rest was 90 seconds. 1-2 m absorber is used with 1 cm thickness. Station 2. "Territorial advantage hold". An athlete simulates competitive situation of the opponent displacement from the center of the ground, fulfills a front kick with the closest leg miro-chagi in the body with further kick dolio-chagi in body. The exercise is fulfilled with the stand change. Interval of constant work was 60 seconds, interval of rest was 60 seconds. 3-4 m absorber is used with 1 cm thickness.
Station 3. "The opponent displacement beyond the ground". An athlete simulates competitive situation of the opponent displacement beyond the ground, fulfills a front kick with the closest leg miro-chagi in the body with further return round kick dvit-chagi in the body. The exercise is fulfilled with the stand change. Interval of constant work was 90 seconds, interval of rest was 30 seconds. 7-8m absorber was used, with 1 cm thickness. Three series are fulfilled with three stations in each series.
Interval of rest between the series was 3-5 minutes till complete pulse recovery.
Evening: 17.00 - 18.30.
The separate technical-tactical structures mastering using vests in pairs taking into account individualization of training athletes. Interval of work - 4 rounds of 2 minutes duration with the interval of rest 1 minute between the rounds. 3-5 minutes rest taking into account complete rehabilitation. Hook & Jab Pad using in pairs for the
studied material mastering. Interval of work - 8 rounds of 1 minute 30 seconds taking into account partners change. Day 2. Three trainings a day. Morning: 7.00 - 8.15.
Joint gymnastics. Statodynamic interval training. Stations work:
Station 1. Benchpress (50% of an athlete's weight). Station 2. Press on a bar - from a hanging position knees pulling-up or touching the bar with the toes. Station 3. Leg press of the weight on a training simulator (50% of an athlete's weight).
Station 4. Plank (the exercise is
fulfilled on elbows).
Station 5. Press-ups on palms with the
average hold.
Two series are fulfilled.
Interval of work at the stations - 30
seconds.
Interval of rest between the stations-20 seconds.
Interval of rest between the series- 3-5 minutes (active stretching). Day: 11.00 - 12.30.
Technical-tactical work (repeated training) with the vests in pairs. Interval of work- 8 rounds of 2 minutes duration.
Interval of rest between the rounds - 1 minute.
Interval of rest after the 4th round - 35 minutes till complete rehabilitation. Evening: 17.00 - 18.30.
Technical-tactical work (signature moves mastering, taking into account individualization of sportsmen's models) with the vests in pairs. Interval of work-8 rounds of 2 minutes duration.
Interval of rest between the rounds - 1 minute.
Interval of rest after the 4th round - 35 minutes till complete rehabilitation (active stretching).
Studied material mastering with
Hook&Jab Pad in pairs.
Interval of work-8 rounds of 1 minute
30 seconds duration.
Interval of rest between the rounds -
30 seconds.
Interval of rest after the 4th round - 3-5 minutes till complete rehabilitation (active stretching). Day 3. Three trainings a day. Morning: 7.00 - 8.15.
Joint gymnastics.
Training with a skipping rope:
Station1. Upward jumps.
Station 2. Jumps putting legs apart.
Station 3. Jumps to the left, to the
right.
Station 4. Jumps with the stand change.
Station 5. Jumps with high hip lifting. Station 6. Running with a skipping rope.
Two series are fulfilled. Interval of work at a station - 1 minute.
Interval of rest between the stations -1 minute.
Interval of rest between the series - 35 minutes till complete rehabilitation (active stretching). Day: 11.00 - 12.30.
Playing training - football, basketball (tactical skills and team interactions mastering).
Interval of work - 2 periods 25 minutes each.
Interval of rest - 10 minutes. Evening: 17.00 - 18.30.
Statodynamic interval training. Stations work:
Station 1. Benchpress (30% of an athlete's weight). Station 2. Press on a bar - from a hanging position knees pulling-up or touching the bar with the toes. Station 3. Leg press of the weight on a training simulator (30% of an athlete's weight).
Station 4. Plank (the exercise is
fulfilled on elbows).
Station 5. Press-ups on palms with the
average hold.
Two series are fulfilled.
Interval of work at the stations - 30
seconds.
Interval of rest between the stations-20 seconds.
Interval of rest between the series- 3-5 minutes (active stretching). Day 4. Three trainings a day. Training schedule of Day 1 Day 5. Two trainings a day. Morning: 7.00 - 8.15.
A walk. Day: 11.00 - 12.30.
Sparrings (competitive situation modeling). Evening: 17.00 - 18.30.
Day 6. One training a day. Morning: 7.00 - 8.15.
A walk. Day: 11.00 - 12.30.
Playing training - football, basketball (tactical skills and team interactions mastering).
Interval of work - 2 periods, 25 minutes each.
Interval of rest - 10 minutes. Evening: 17.00 - 18.30. Massage. Sauna. Day 7. Rest.
The presented micro cycle was used at special-preparatory stage during the training process of highly-qualified athletes - the members of student sports national WTF taekwondo teams of Russia while training for competitions during the following period: 2011-2017. This micro cycle alternated with 7-days micro cycle, where two conjugate trainings for hands and shoulder girdle muscles were held.
RESEARCH RESULTS A complex use of micro cycles with conjugate trainings for legs muscles and also for hands and shoulder girdle muscles had a positive influence on the effectiveness of athletes' performances, who were the members of student sports national WTF
taekwondo teams of Russia (male and female) during World Summer Universiades (table 1).
Table 1 - The effectiveness of performances of WTF taekwondo practitioners of Russia at World
Summer Universiac es(2011-2017)
Победители и призеры Total
Date and place of organization в весовых категориях number
Competition Place Surname and name of medals
Men
1 Tsinaridze Arsen (more than 87 kg) 1
2 - -
3 Osmanov Avet (till 80 kg) 1
XXVI Shenzhen, Women
World Summer August, 12-23, 1 Valueva Anastasia (till 46 kg) 2
Universiade 2011. (China) Lychagina Aleksandra (till49 kg)
2 - -
3 Musikhina Ekaterina (till 57 kg) 2
Ivanova Olga (more than 73 kg)
Total: 6
Men
1 - -
2 - -
XXVIII World Summer Kwangju, July, 3-14, 2015. (the Republic of Korea) 3 Ten Vladislav (till 54 kg) Tukhvatullin Renat (till 58 kg) Ustaev Said (till 74 kg) 3
Universiade Women
1 - -
2 Team (Ikaeva A., Kudashova T., Evlampieva E., Turutina Y.) 1
3 Ikaeva Alina (more than 73 kg) 1
Total: 5
Men
Krasnov Boris (till 68 kg)
XXIX Taipei, August, 19-31, 2017. 1 Ayukaev Rafail (more than 87 kg) Team (Allaliev M., Grechkin B., Ayukaev R., Magomedov B.) 3
2
World Summer Universiade (the Republic of China Taiwan)
3 Kochkorbaev Gulzhigit (till 58 kg) Kamalov Rafael (till 87 kg) 2
Women
1 - -
2 - -
3 Chelokhsaeva Anisiya (till 57 kg) 1
Total: 6
Taekwondo competitions at the Shenzhen (China), where 21 set of medals
XXVIth World Summer Universiade were were given. National team of Russia had 6 held since August, 18 till August 23, 2011 in medals, including 3 gold medals, and took the
third team place.
The XXVIIIth World Summer Universiade was held since July, 3 till July, 14, 2015 in Kwangju (the Republic of Korea). The athletes of the national team of Russia won 5 medals. In team competition female national team won 1 silver medal, 4 bronze medals were won during an individual championship.
Effective was the performance of the male national team of Russia during the XXIXth World Summer Universiade, which was held since August, 19 till August, 31, 2017 in the Republic of China Taiwan (Taipei). Athletes won 2 gold medals and 2 bronze medals during an individual championship; women won 1 bronze during the individual championship. In overall standings according to the number of the won medals the Russian male national taekwondo WTF team took the third team place.
CONCLUSION
The micro cycle with conjugate training for legs muscles, used at special-preparatory stage in sports training of highly-qualified taekwondo practitioners in the complex with other micro cycle, in which conjugate training for hands and shoulder girdle muscles was used, provided special local endurance increase and technical-tactical readiness of athletes improvement, which was demonstrated with the number of the won
Submitted: 03.05.2018
places during World Summer Universiades.
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Author's information:
Epov O.G. — Candidate of Pedagogics, Professor, Russian State University of Physical Culture, Sport, Youth and Tourism (RSUPCSYT), 105122, Russia, Moscow, Sirenevyj bul'var, House 4, e-mail: [email protected]
