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57SPEED AND STRENGTH TRAINING AS A BASE OF SPECIAL PHYSICAL TRAINING IN COMPLEX MARTIAL ARTS E.A. Bavykin
National Mineral Resources University (Mining University), St. Petersburg Key words: complex martial arts, physical training, endurance.
Introduction. It is well known from the fundamentals of the theory and methodology of sports training that in order to develop special endurance one is to use competitive and special conditioning exercises. Moreover, it should be clearly understood that when choosing such exercises one is to follow the important rule: on the one hand, special conditioning exercises should be similar in the form and content with competitive ones, and on the other hand, - exceed competitive activity in some parameters to create a more stressful and differential impact on various systems of the body, providing the highly efficient target competitive activity [1]. In complex martial arts, where a fight can be held in the standing position and on the ground; the competitive activity is determined primarily by the level of functional fitness of muscles of the pectoral arch [2]. The purpose of the study was to develop and experimentally justify the methodology of development of speed and strength qualities as the basis of special physical training. Materials and methods. 7 wrestlers from different weight categories were the subjects of the experiment. The experiment was carried out in National Mineral Resources University (Mining University), St. Petersburg. Wrestlers were tested to determine the level of development of physical qualities. The evaluated parameters included level of maximum strength, speed and strength endurance and recovery rate after training "to muscular failure".
Table 1. Results of the test of speed and strength abilities before the experiment
№ Name Wei ght Pullups Jumping squats (30 sec) Barbell squat (1RM) Deadlift (1RM) Clean and Jerk (1RM)
1 A-v 74 22 32 90 110 70
2 K-a 74 23 33 110 120 80
3 K-v 84 20 32 100 120 82
4 S-n 74 18 34 90 110 70
5 D-n 84 17 30 112 120 80
6 U-v 85 19 29 120 150 80
7 M-v 103 15 28 130 130 80
In the power endurance test athletes performed exercises maximum number of times with the weight 70% of rep max.
We also estimated athletes' recovery rate after the given load, HR was measured immediately after the load, in 1, 2 and 3 minutes, the data are shown in Table 2.
Results and discussion. Speed and strength abilities and special endurance can be developed using specific high-intensity methods in combination with the interval method of training. Exercises are to be selected in accordance with the dynamic stereotype principle.
Exercises should show the structure of competitive activity in more detail. Exercises are performed in a circle and without rest. The intensity is 70% of max.
Exercise intensity is from 80 to 100%. The number of reps in one set is from 2 to 5. Number of
circles is 15-20. The rest interval between circles is 1 min or HR less than 120 bpm.
Thanks to a small number of reps an athlete can stay "fresh" throughout the workout, which is good,
as the volume of such work can be very high. The weight 70% of the maximum was selected
purposefully, such intensity enables the athlete to increase his endurance, but not gain muscle mass
in large volumes, in addition, it helps to avoid injuries in most cases, as the working weight is not
critical.
Table 2. Results of the test of strength endurance and recovery rate after training "to muscular failure" before the experiment
Exercises A-v K-a K-v S-n D-n U-v M-v
Deadlift weight/number of reps 77/20 85/25 85/20 77/22 85/25 105/15 90/20
HR immediately 146 148 152 148 152 154 152
HR in 1 min 128 126 134 132 136 132 134
HR in 2 min 116 114 112 108 112 108 118
HR in 3 min 100 102 100 100 102 94 102
Barbell squats weight/number of reps 62/23 77/25 67/19 67/22 77/15 85/15 90/20
HR immediately 148 134 154 148 152 152 156
HR in 1 min 132 112 136 124 134 132 138
HR in 2 min 118 104 118 108 112 108 112
HR in 3 min 100 100 100 96 100 92 98
Clean and Jerk weight/number of reps 50/14 56/12 57/12 50/15 56/12 56/12 56/10
HR immediately 134 134 122 128 130 132 134
HR in 1 min 118 118 112 116 114 112 114
HR in 2 min 100 102 102 92 92 100 100
HR in 3 min 96 98 94 86 88 96 94
In order to solve the set tasks we selected exercises and classified them in the following way. Table 3. Training load distribution during 1, 3, 5 weeks.
Training day №1 Training day №2
Barbell squats Deadlift
Clean and Jerk Jumping squats
Pull-ups Dips
During the second, the fourth and the sixth weeks speed and strength training load will be restorative and limited to two exercises, namely barbell squats and deadlift. The number of sets is from 3 to 5, the number of reps is from 3 to 5, weight - 70% of 1RM. A control test was made at the end of the experiment to check our hypothesis. Table 4. Results of the test of speed and strength qualities after the experiment
№ Name Weight Pull-ups Jumping squats (30 sec) Barbell squat (1RM) Deadlift (1RM) Clean and Jerk (1RM)
1 A-v 74 27 35 108 132 80
2 K-a 74 28 40 132 144 87
3 K-v 84 26 38 120 145 90
4 S-n 74 22 37 108 132 82
5 D-n 84 25 30 134 145 90
6 U-v 85 27 29 120 167 92
7 M-v 103 22 33 165 170 92
The test results indicate the high level of increment of the absolute force in basic exercises, along with the increased level of shoulder strength endurance.
Table 5. Results of the test of strength endurance and recovery rate after training "to muscular failure" after the experiment
Exercises A-v K-a K-v S-n D-n U-v M-v
Deadlift 77/28 85/35 85/33 77/32 85/32 105/31 90/35
weight/number of reps
HR immediately 148 150 150 148 150 156 148
HR in 1 min 114 118 116 118 116 120 116
HR in 2 min 94 96 92 92 94 98 96
HR in 3 min 88 84 83 84 84 88 88
Barbell squats weight/number of reps 62/35 77/37 67/33 62/30 77/26 85/25 90/35
HR immediately 148 152 154 150 152 150 152
HR in 1 min 132 128 126 122 118 120 134
HR in 2 min 98 96 98 96 96 96 96
HR in 3 min 84 82 84 82 84 84 88
Clean and Jerk weight/number of reps 50/18 56/20 57/22 50/20 60/18 60/20 60/20
HR immediately 116 114 122 114 116 118 116
HR in 1 min 102 104 102 102 108 104 108
HR in 2 min 94 94 90 92 90 90 94
HR in 3 min 84 84 82 84 84 84 84
It is to be marked that the mode of exercises in week microcycles did not presuppose a significant gain in absolute force, as the intensity of athletes' training did not exceed 70% of the repeated maximum. The repeated method was not applied in the training process for targeted development of maximum strength.
A significant increment was in the indices of strength endurance and recovery rate after the load. We associate it with the fact that exercises performed in its structure are basic, functional and in case of a small number of reps per one set the total amount of work is quite high, which together have a great adaptation effect.
Conclusions. The methodology we suggested induces to believe that the chosen means and methods promote simultaneous increase of the indices of absolute strength, special endurance and recovery rate.
The number of reps - from 3 to 5, the number of circles - from 15 to 20, the rest interval between circles - 1 min. Thanks to this form of work the athlete stays "fresh" and can cope with big training load, and due to the basic structure of exercises, together they have a great adaptation effect.
References
1. Nikulichev, A.A. The technology of development of special endurance of professional boxers. / A.A. Nikulichev // Uchenye zapiski universiteta im. P.F. Lesgafta. - 2012. - № 10 (92). - P. 120125. (In Russian)
2. Seluyanov, V.N. Physical training of combatants (sambo and judo) / V.N. Seluyanov, D.V. Maksimov, S.E. Tabakov. - Moscow: TVT Divizion, 2011. - 160 P. (In Russian)
Corresponding author: Panfilio@spmi.ru
