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Athletic training, or what champions record champions recommend

Athletic training

Athletic training, or what champions record-players recommend |

Vasiliy Virastyuk, if anyone does not know, is a Ukrainian hero, a nuclear pusher, strongman, champion, title holder The strongest man on the planet (2004). In the information space there is little data on the training methods of the hero, however, there is a small program that he recommends to increase strength indicators. It is noteworthy that this program falls into the framework of the rules for training hardheiner-ectomorphs, although, apparently, it is suitable for all body types.

So, the program consists of three lessons in a weekly microcycle and includes a minimum set of basic exercises. Classes are held every other day, after the third workout - two days of rest.

1st day (e.g. Monday)

Bench press

Bench press

2 day (e.g. Wednesday)

Squat

Leg press

3rd day (e.g. Friday)

Deadlift

Shrags

As you can see, the program of the strongest person consists of only six exercises, it does not pump biceps, triceps, forearms, calf, etc. The training is aimed at large muscle groups - chest, legs, back, shoulders. For each large muscle group, there is only one (for the shoulders and chest) or two (for the legs and back) exercises. Next, we consider the proposed method of organizing the training process in time. V. Virastyuk proposed such a twelve-week cycle, at the end of which he promises an increase in strength. For hard ectomorph hardgainers, an increase in strength is a prerequisite for muscle growth..

Weeks

The approaches

Repetitions

1st week

3

week week

12

2nd week

four

eleven

3rd week

5

10

4th week

6

9

5th week

7

8

6th week

8

7

7th week

Athletic training

10

6

8th week

10

5

9th week

12

four

10th week

8

four

11th week

8

3

12th week

6

3

We could put an end to this ... But, I suspect, a question will arise in beginner athletes with what weight it is necessary to do in one or another lesson. Experienced athletes without unnecessary calculations know what approximately the weight of the bar is needed to complete the exercise at 12, 10, 8, etc. repetitions. For beginners, you can recommend the so-called athletic calculator for determining the working weight (see here).

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week week, week week week, increase strength, Athletic training