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BOSST, or what is common between Mentzer and Sergeyev

post-training sensations

BOSST, or what in common between Mentzer and Sergeyev |

Sergeev vs. Mentzer

The BOSST method developed in the 70s by Professor Yu.P. Sergeev, can rightfully be compared with the "Super Training" of the American M. Mentzer. His ideas were published in the article On some theoretical developments and the experience of introducing the achievements of biological science into sports practice (Nauchn.-sport. Vestn., 1980, No. 5, p. 14-19). The only significant at first glance methodological difference of Yu.P. Sergeeva is that he developed his training technique based on research material from athletes engaged in rowing, not bodybuilders. However, some fundamental principles of training organization have much in common..

Biologically based sports training system

BOSST, or "Biologically justified system of sports training", is a variation of the method of varying loads - translating (heavy) and holding (recovery). As in the "Super Training", the period between hard training is very noticeable (more on that later). The only caveat is that M. Mentzer did not introduce rehabilitation training in his training, which was very useful in terms of recovery processes after heavy loads.

post-training sensations

Translation and retention training

According to the BOSST methodology, having completed the translation training, for several days, as according to the "Super Training", the athlete is resting. During this period, the muscles recover energy resources and restore the integrity of muscle fibers destroyed by training. After the recovery phase is completed, the so-called holding loads are introduced, the purpose of which is to regularly induce protein synthesis in the body.

Features of translating (heavy) training

The volume and intensity of the transfer load is largely determined by the athlete's level of fitness, but here you need to focus on post-training sensations. Mild post-workout muscle pain in the first one or two days after the transfer load can be a sign of achieving the goal, but longer or stronger depressing pain, as well as unnecessarily comfortable sensations, are signs of an incorrectly selected volume and intensity of the translation workout..

post-training sensations

A sign of completion of the first phase of adaptation (during which there are no training loads) can be considered the disappearance of post-training sensations in the muscles - this is a signal that it is time to introduce holding loads.

Features of holding (light) training

The volume and intensity of the holding (recovery) loads are selected in such a way as to exclude post-training sensations in the muscles the day after training. Exercises that are too light will be ineffective, therefore it is necessary to approach the load threshold as much as possible (but not to cross it), followed by a new catabolic response of the body, which manifests itself in the form of post-training muscle pains. You can experiment with a break between holding loads, but it should last from one to three days.

Experiments are also possible with the duration of the phase of holding loads - a feeling of a general surge of strength can serve as a guideline of readiness for a new transfer load. It is necessary to select the rest interval between heavy translating loads so that with a new translating load, an increase in the results in training exercises is observed. During a new transfer load, one must be able to increase either the number of repetitions with the same weight or the weight of the projectile with the same number of repetitions. A guideline in the approximate duration of the training steps is given in the article by Sergeyev - this is 7-18 days.

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holding loads, transfer load, post-training sensations, Super Training, volume intensity, holding recovery