Abstract:
Combination of basic and shaping exercises in the training process of athletes specializing in bodybuilding Valentin Oleshko, Andrei Chernozub, Oleg Slavitiak
Objective. Improvement of the training process of athletes in bodybuilding on the basis of the combination of basic and shaping exercises in the preparation mesocycles.
Methods. Analysis of scientific and methodological literature, surveying and interviewing of coaches and athletes, pedagogical observations and experiments, control testing of power and morphofunctional indicators using anthropometry and bioimpedance methods, quantitative assessment of completed training load, methods of mathematical statistics.
Results. Three groups of 18-19-year-old athletes performed different programs to train the muscular system with various combinations of basic and shaping exercises. The first (control) group performed a standard training program during four mesocycles of basic training; the second (experimental) group carried out a «combined" training program: they were trained by the standard program in the first two microcycles and by the program, which involved the use of the pre-exhaustion technique, in the next two microcycles; and the third (experimental) group used a non-standard training program, which involved the use of the pre-exhaustion technique, i.e. each muscle group was loaded first with a shaping exercise and then with a basic exercise. The effectiveness of each program was evaluated using the test exercises for the assessment of the strength and weight gains in the athletes.
Conclusions . The use by bodybuilders of the experimental training program, which involved the pre-exhaustion technique, in the mesocycles of the basic training phase, makes it possible to reduce significantly (by 13.0 %, p < 0.05) the training load in basic exercises while maintaining high intensity of exercise that contributed to the increase in the circumferences of the muscles of the athlete’s body and to the reduced injury rate. The use of the experimental training program with a certain combination of basic and shaping exercises during the four mesocycles of the basic training phase contributed to a positive increase in maximum strength (by 24.5 %, p < 0.05) and an increase in the circumferences of the main muscle groups (by 5.5 %, p < 0.05) in the athletes. Keywords: training program, basic and shaping exercises, muscle groups, maximum strength, the pre-exhaustion technique, bodybuilder athletes.
Objective. Improvement of the training process of athletes in bodybuilding on the basis of the combination of basic and shaping exercises in the preparation mesocycles.
Methods. Analysis of scientific and methodological literature, surveying and interviewing of coaches and athletes, pedagogical observations and experiments, control testing of power and morphofunctional indicators using anthropometry and bioimpedance methods, quantitative assessment of completed training load, methods of mathematical statistics.
Results. Three groups of 18-19-year-old athletes performed different programs to train the muscular system with various combinations of basic and shaping exercises. The first (control) group performed a standard training program during four mesocycles of basic training; the second (experimental) group carried out a «combined" training program: they were trained by the standard program in the first two microcycles and by the program, which involved the use of the pre-exhaustion technique, in the next two microcycles; and the third (experimental) group used a non-standard training program, which involved the use of the pre-exhaustion technique, i.e. each muscle group was loaded first with a shaping exercise and then with a basic exercise. The effectiveness of each program was evaluated using the test exercises for the assessment of the strength and weight gains in the athletes.
Conclusions . The use by bodybuilders of the experimental training program, which involved the pre-exhaustion technique, in the mesocycles of the basic training phase, makes it possible to reduce significantly (by 13.0 %, p < 0.05) the training load in basic exercises while maintaining high intensity of exercise that contributed to the increase in the circumferences of the muscles of the athlete’s body and to the reduced injury rate. The use of the experimental training program with a certain combination of basic and shaping exercises during the four mesocycles of the basic training phase contributed to a positive increase in maximum strength (by 24.5 %, p < 0.05) and an increase in the circumferences of the main muscle groups (by 5.5 %, p < 0.05) in the athletes. Keywords: training program, basic and shaping exercises, muscle groups, maximum strength, the pre-exhaustion technique, bodybuilder athletes.
Аннотация:
Цель. Совершенствование тренировочного процесса спортсменов в бодибилдинге на основе рационального сочетания базовых и формирующих упражнений в мезоциклах подготовки.
Методы. Анализ научно-методической литературы, анкетирование и опрос тренеров и спортсменов, педагогические наблюдения и эксперименты, контрольное тестирование силовых и морфофункциональных показателей с применением методов антропометрии и биоимпедансометрии, количественная оценка выполненной тренировочной нагрузки, методы математической статистики.
Результаты. Три группы спортсменов 18-19 лет выполняли разные программы тренировочных воздействий на мышечную систему с различным сочетанием упражнений базового и формирующего характеров. Первая группа (контрольная) в течение четырех мезоциклов базовой подготовки выполняла общепринятую программу тренировочных занятий; вторая группа (экспериментальная) применяла «комбинированную» программу занятий (в первых двух микроциклах - общепринятая программа занятий, а в следующих двух микроциклах - с применением методического приема «предварительное утомление»); третья группа (экспериментальная) использовала нестандартную программу тренировочных воздействий на мышечную систему спортсменов с участием методического приема «предварительное утомление», т.е. каждая мышечная группа нагружалась сначала упражнением формирующего, а затем базового характера. Эффективность каждой программы оценивалась по тестовым упражнениям в приросте силы и мышечной массы спортсменов.
Заключение. Использование в мезоциклах базовой подготовки бодибилдерами экспериментальной программы тренировочных занятий, в основе которой применялся методический прием «предварительное утомление», позволило существенно (на 13,0 %, р < 0,05) уменьшить величину отягощения силовых упражнений базового характера с сохранением высокой интенсивности занятий, которая способствовала увеличению обхватных размеров мышц тела спортсменов и снижению уровня их травматизма. Экспериментальная программа тренировочных занятий при определенном сочетании упражнений базового и формирующего характера в течение четырех мезоциклов базовой подготовки способствовала положительному приросту максимальной силы (на 24,5 %, р < 0,05) и увеличению обхватных размеров основных групп мышц спортсменов (на 5,5 %, р < 0,05). Ключевые слова: программа тренировочных занятий, базовые и формирующие упражнения, группы мышц, максимальная сила, методический прием «предварительное утомление», спортсмены-бодибилдеры.
