My references
If you take into account all the exams I passed at the Faculty of Biological Sciences, it means real knowledge of physiology, anatomy, and organic chemistry.
If you take into account the experience you get in training, and I've been training all my life.
If we take into account the daily work, training sessions, and consultations with the biggest experts at the Republic Institute for Sports and Sports Medicine Košutnjak in Belgrade, where I spent more than a year. Consultations and joint training with top athletes and world champions in many sports with whom I am still in contact today.
If you consider that I worked as a professional bodyguard guarding the lives of the most extreme personalities in that domain, knowing that my life and the lives of others in the environment depend on my psycho-physical readiness.
Considering that I hold an internationally recognized diploma "Specialist functional training" for which you have to show great knowledge to get it.
When all this is taken into account, then you understand what kind of personality it is when it comes to training.
I will still have to choke on professional expressions for a while, but don't let anyone blame me because it won't be all the time. Only when it is necessary for the story to have a point because there is almost nothing on the Internet about what I am writing about. I just feel the need to write about it now.
Firstly
What everyone knows but no one is aware of.
Each person as an individual is special, unique in the entire universe. It has unique genetics. It has a unique metabolism and a special physical structure (ectomorph, mesomorph, endomorph). It is a special psychological model and character (choleric, melancholic, sanguine, phlegmatic) that has unique work habits and daily activities.
Else.
Having all this previously written, I as a coach have to find out.
1. Which exercises are most effective and suitable for the client?
2. Which exercises are not at all effective or suitable for the client?
3. Which type of exercise is the most effective for the client or suits him the most?
4. How many exercises should the client do during the training session in order for the effect to be maximal?
5. How many series and repetitions should the client do in training for the greatest effect?
6. How many days a week should the client work in order for the effect of the training to be greatest?
7. How long should there be breaks between sets and between different exercises in order for the training to be most effective?
8. At what pace should he do the repetitions during the exercise so that the effect of the training would be the greatest?
This is my observation on the topic of training, which, from my side, should be kept in mind if you want to achieve some results through exercise.
The American National Academy of Sports Medicine (NASM), the most famous international institution in this field, created a program - OPT, optimal performance training (which I had to learn well in order to get a degree). (HFS Academy is the general representative of NASM in my country and is the most expert company in that domain). The program is used as a scientifically based training program to achieve maximum physical and physiological human performance. It is the most extensive and comprehensive thing you can use in your training. It personally gives me basic guidelines for understanding the training.
However, as a trainer, you must always keep everything written above in mind if you want the training effect to be maximal.
To make it crystal clear, I will emphasize and repeat what I repeat in almost every text of mine.
A trainer, a real trainer, not a commercial one, is the one who adapts the learned training doctrine to the client, first of all to his characteristics and capabilities, and then to his aspirations.
Commercial trainers do the opposite. They adapt all clients to their program cliché, but not that it doesn't have an effect, it's counterproductive. It is wasted energy that has no purpose.
Raw strength and plyometrics
Many young people will always want to look good. Nowadays, this is much easier to achieve than ever before. The standard of living has increased, and information is available to everyone. Force... However, the secret to looking good is still a secret.
Everyone keeps it to themselves.
I believe it should still be a consequence of healthy training, which achieves good health and a healthy spirit. Force...
A strong body is actually the beauty that many are looking for. What is the fastest way to achieve this? This is a question that many are looking for an answer to. Again, I think it is better that they ask themselves how to last as long as possible.
Today, you can also find exercises on applications, which explain exactly which exercise is for which muscles. You have calorie counters and spreadsheets. It's all useful. The secret is still unavailable.
Why.
You see, no matter how much you have all the information you need and there must be progress, the main secret is what happens when you get fed up with the program you are training for.
Today I'm going to talk about raw power, which is always more appreciated.
Given that I have trained for years with some world champions in strength disciplines. I helped them several times during the exercises and consulted with them. I also consulted with their coaches several times. I myself often participate in this type of training and I think I know the subject well,
Briefly
Low repetitions, big pauses to full mid-pulse. First set about twenty repetitions (warm-up) after that repetition - five then three and one maximum repetition. Sometimes only three and maximum repetition. The modality of overexertion for one maximum repetition, which is the most important part of the training.
The series after the maximum repetition with 80% strength ends the training very well.
Strength disciplines are deadlifts, bench press, and squats. Only those exercises are done.
The muscle does not waste energy on other exercises. The muscles become stiff, it is in constant tone, and I have often seen with what effort these strongmen get up from the floor because of their stiffness.
Still, if you want to go further, there are two variations that are much more difficult for these people than max reps.
One is to change the angle at which the muscle is targeted, and the other that is avoided by everyone is plyometrics.
Plyometrics is however very effective and if you consider all other sports it is very applied and effective.
See, it's magic.
A muscle with greater stored power has a great advantage in achieving speed, explosiveness, and elasticity, but also vice versa. A more elastic, explosive, and faster muscle can achieve greater strength.
Plyometrics is training that enables the muscle to reach maximum strength in the shortest possible time. Before contraction, the muscle is placed in a state of increased stretch it is really important to us and is what makes the muscle better to go further with strength.
The whole point is. If you hit the muscle from several angles, and if you change the way it works, it gains quality, and its range increases
Maybe it is too much information, but those who train and deal with it understand very well, and I am satisfied if I helped to understand the secrets of training.
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