3.5. SUGGESTIONS FOR IMPLEMENTATION OF TRAINING SYSTEMS
Training systems that can be done in any strength training, with or without equipment. The systems were selected with the sole criterion of being able to apply them outside the gym, e.g. home, and the minimum (or no) equipment requirement.
- Minimize breaks: Gradually reduce the break time between sets of the same exercise. After some training, and as the practitioner continues to reduce the break, he performs the last set of the previous exercise and the first of the next one without any rest. Later, it may use even more advanced break-reduction techniques such as e.g. the giant sets or convert its entire program into weight training / circular training.
- Slow Up - Slow Down: The trainee performs all repetitions slowly and in such a way that each complete repetition, from the initial position to the final and again to the original, takes about 4 seconds - count or count 1001–1002 and then 1003-1004. Alternatively, it performs the first half repetitions of each set at normal speed or somewhat more explosively and the rest slowly.
- Start-stop-start: Instead of the practitioner performing repetitive repetitive movements, he pauses in the middle of the upward movement, immobilizing his body, continues the movement to the end position, and pauses in the middle of another path down. Each pause (isometric contraction) should take about 2 seconds, no more. Alternatively, it only pauses in a few repetitions (isometric contraction) in the middle of the movement for about 2-3 seconds, tightening its muscles. Then continue moving to the final position. For a greater variety of stimuli, it applies pauses in single repetitions (1, 3, 5 etc.), while in even repetitions (2, 4, 6 etc.) it performs classically.
- Segmented and completed repetitions: Divide the movement path of each repetition into two parts. The trainee first performs repetitions in the individual sections and finishes with the completed ones. For example, it makes 5 hand bends from the starting position (hands almost stretched) to the middle of the track (elbows at a 90 degree bend), continues with 5 bends from the middle of the track to the top (full bending position) and ends with 5 complete iterations from initial to final to back to original. Similarly, 21 repetitions (7 + 7 + 7), 30 reps (10 + 10 + 10) and more can be made.
- 1st Repeat: The trainee performs the difficult phase of the repetition, e.g. stretching the hands in the push-button, then half the movement from the easy phase of repetition, e.g. bend the arms until 90, then the last half of the difficult phase, e.g. stretches his arms again, and finally the easy phase of repetition is complete, e.g. the arms are bent completely and the body almost touches the floor. All of this is a "one" type 1½ repetition - the goal is to make at least 8 such repetitions.
- Combined Exercises: The practitioner exercises both right and left body parts simultaneously, e.g. right and left hand, but with different exercises each, if done exactly the opposite, to train different muscles. This system applies mainly to exercises for the hands, shoulders and torso. For example, it bends the left hand (biceps arm) and at the same time French / extends the right arm (triceps), e.g. using dumbbells or a different type of instrument, e.g. rubber for hand bends, dumbbell for french.
- Triple Drop Set: The trainee performs a difficult exercise for 10 repetitions, the latter finding it relatively difficult, e.g. "men from pussies". Without delay, it performs a less difficult variant or other exercise for the exact same muscle group and tries to make 10 more reps, e.g. "female pussies". Finally, it performs a very easy variation of the exercise and does as many repetitions as possible, e.g. "you knock on the wall".
- Both: The trainee performs 1 set of an exercise using resistance and immediately. After 1 set of a dynamic workout with the same body weight exercising the same muscle group but more muscles involved. For example, he makes jabs with dumbbells and immediately bounces with stretched legs.
- Insert sets: The insertion of exercises or a set of one exercise, which usually has to be performed in several sets, among other exercises of the program. Interlocking kits are an ideal method of training the abdomen, e.g. the practitioner performs 1 set of one abdominal exercise between two different exercises.
- Super Set: Choose 2 exercises that each train competing muscle groups, e.g. biceps and triceps of the arms. The trainee performs 1 set of each exercise without a break. Relax for a while and repeat. If the exercises are easy, you can skip the intermediate relaxation and the trainee can complete 2 or 3 successive supersets without any rest.
- Flushing: The practitioner performs from 1 set of two different exercises that train the same muscle group, e.g. the abs, without a rest break. After completing the flush, rest for a while before repeating or repeating it without any rest. Similarly, you can choose to do three different exercises for the same muscle group, but it is preferable that these exercises workout differently.
- Competitive triplets: Performing three sets of different exercises, two for one muscle group and the other for its competitor. For example, anterior bridge and pelvic lifts with stretched legs (inverted L) for the abdomen and "dorsal" for the lower back.
- Giant set: Select 4-5 different exercises that still workout in the same muscle group, e.g. glutes, but in a slightly different way or using different instruments and the practitioner performs 1 set of each exercise without any breaks. Then relax / rest for a while and then repeat from the beginning all the exercises.
- Clock workout: You choose a basic exercise and predetermine a specific time, e.g. 2, 3 or 5 minutes, where the practitioner is trying to do as many repetitions as possible, with a completely rigorous execution technique. Alternatively, the practitioner does as many repetitions as possible in 45 seconds, with proper technique and slow pace in each exercise. Rest for 15 seconds and repeat.
- Total reps: Instead of scheduling a specific number of sets in an exercise, you specify the sum of reps that the trainee must complete. The trainee does as many repetitions as possible in each exercise with this exercise and tries to accomplish their predetermined set with fewer sets, arriving at some time, after several workouts, to perform them all together, in succession, without any intermittent rest. and in a single set.
- Changing equipments: The trainee performs the same exercise with three different equipments, e.g. 1 set of hand bends with barbell or dumbbells, 1 set of dumbbells and 1 set of rubber (elastic band). The break lasts as long as the instrument change and in less than 10 seconds. If you do not have different instruments at your disposal, the trainee can make variations in the way you perform, from the most difficult to the easiest.
- Everything: The trainee does a series of small jumps on the ground, up and down stairs or stairs, semi-seats, push-ups and abs for abdomen (exercise choices may change). Each exercise performs as many repetitions as possible for 50 seconds and proceeds to the next exercise within 10 seconds. Repeats 2-3 times and in just 15 minutes is fully trained!
- Supplementary Repetitions: In an exercise that you consider essential for the practitioner, e.g. where, you specify a greater number of repetitions than they can perform in one (1) set, e.g. 12 reps while he can only perform 8. The trainee tries to make as many reps as possible, takes a short break of 10-15 seconds and then completes the remaining reps.
- Burn Variations: In the last set of an exercise, the practitioner does as many complete repetitions as possible and continues for another 3-5 reps, with the same resistance, performing only the easiest part of the repetition, e.g. raising the weight from the middle of the route to the final position.
- Duplication Protocol: An exercise that is considered or essential, e.g. seats, fit and run twice within the same training unit, in such a way that part of the required set for it is done approximately at the beginning of the training and the rest towards the end.
- Tabata Protocol: Each individual exercise performed with the protocol (method) Tabata lasts a total of 4 minutes, divided into 8 sections of 20 seconds with 10 seconds of rest between them. At each time part of the exercise the trainee is exercising as vigorously as possible, e.g. in cardio-respiratory training, or performing the maximum number of repetitions, e.g. when lifting extra resistance or body weight. For example, the practitioner performs an exercise, e.g. push-ups for as long as 20 seconds as vigorously as possible and then relax for 10 seconds. Repeat a total of 8 times (4 minutes total) and then move on to the next exercise.
- Station Training - Circuit Training Protocol: You choose 10-12 different exercises that work out throughout the body, preferably in combination. The trainee performs 1 set of each exercise with 12-15 reps or reps for 45-60 seconds and passes from one exercise to another without any rest. Complete a "cycle" of all exercises, rest for 1-2 minutes and repeat the same way 2-3 times.