Siluyanov, professor of interval training. The Scientific Basis of Bodybuilding

Prepared based on the results of the seminar “Physical Training of Athletes.”Moscow, Heraklion club, 09/07/2013.Lecturer: Seluyanov Viktor Nikolaevich, Ph.D., professor.

Instead of a preface

Viktor Nikolaevich came to science from sports (in particular from cycling). Today's professor had a chance to experience training loads and the corresponding sensations on yourself. He not only understands, but actually feels the sport. This distinguishes him from many of his colleagues in science, who begin to “swim” when they are asked practical issues. Using Seluyanov’s methodology, dozens of world-class athletes have been trained, and some of his students work with national teams.

On the Internet you can find quite a few videos of the scientist’s lectures and several of his popular articles. Nevertheless, here (on 1-fit.ru) the material is presented from the perspective of primarily amateur sports. In any case, we tried to place emphasis in this way.

Modeling principle

Man’s structure is not very simple - nature did its best! As soon as you ask some question from the field of physiology, you are faced with its insufficient knowledge or even with the purely hypothetical nature of knowledge. To make it easier to work with complex systems(for example, in technology) it is customary to build their relatively simple models, with the help of which they evaluate what is happening. When constructing such models, they try to take into account all the most important things, and deliberately ignore something secondary and less significant.

Guided by the principle of modeling, Professor Seluyanov examines the main relationships in the body regarding the work of muscles and their energy supply. Actually, the main thing that his model takes into account and what it is built on is energy metabolism processes in muscle tissue . The model takes into account the factors on which these processes apparently depend and the consequences for the body that they lead to.

Fulcrum

The starting point in the model is modern ideas about the functioning of the “ideal cell”, that is, such collective image of a cell, whom in life to look for during the day with fire. Nevertheless, this is an accepted description, widely used to teach students and schoolchildren (the structure of the cell is studied in biology lessons in the 5th grade). In general, we are happy with what we are rich in (we are talking about medicine in general).

Among the various insides of the cell, athletes and coaches should especially pay attention to intracellular elements (organelles) responsible for the respiration of cells and their digestion of various (but not all) fuels. Actually, “breathing” and energy supply are two sides of the same coin. Mitochondria are capable of obtaining “energy” from the oxygen (respiration) and reagents (fats or pyruvate) at their disposal, as a result of chemical transformations - the same energy that provides almost everything in our body.

[If a cell has developed mitochondria, then the cell is able to respire, on the one hand, and fats or pyruvate on the other. If there are no mitochondria or they are poorly developed, the cell in this sense cannot breathe, since respiration requires the mandatory participation of enzymes contained in mitochondria (abbreviated as SDH, a-GPDH, GDH, MDG, LDH). – Approx. 1-fit.ru]

So, mitochondria are often called the energy stations of the cell. The more developed they are, the better! For endurance sports (and just for health) The number and size of mitochondria in muscles are critical. The bigger, the better. Accordingly, a significant part of the efforts of athletes and coaches in sports is aimed (whether they understand it or not) at the development of mitochondria in working muscles.

Another small, at first glance, nuance that needs to be paid attention to in relation to the study of cell energy: inside each cell there are small reserves of fat and carbohydrates (glycogen). This is the most accessible supply and is used first. When such an easily accessible supply runs out, the cell requires its replenishment through its membrane (membrane). And it is very difficult for large molecules (glucose, for example) to penetrate the membrane without the participation of hormones (in the case of glucose, without insulin).

Viktor Nikolaevich's model uses a simplified idea of ​​a cell. In this case, obviously, only the influence of insulin, adrenaline, growth hormone (GH), testosterone and some others is taken into account (not all of which influence anabolic or catabolic processes in the cell).

Muscle fiber model

In addition to a formalized idea of ​​a cell, the model also uses a simplified idea of ​​the structure of a single muscle fiber, or rather its small fragment - a sarcomere. People far from medicine are unlikely to delve into the details, but it makes sense to understand the most important thing: the sarcomere contracts and relaxes as a result of “pumping” calcium ions into or “pumping out” of it; this process requires ATP; an excess of hydrogen ions can disrupt all this...

[Inside each of the many “pieces” of muscle (sarcomeres) there are actin (thin) and myosin (thick) filaments running parallel to each other. The latter have peculiar bridges or heads (similar to hairs extending from the myosin filaments at an angle). In order for the muscle to contract, calcium ions must be “supplied” to these bridges. Then, as a result of the interaction of myosin and actin filaments, a fragment of the muscle fiber (sarcomere) will contract. To relax a muscle, on the contrary, calcium ions must be taken away. T-tubules, which are part of a special structure - the sarcoplasmic reticulum, are responsible for the release and return of calcium ions. The latter is capable of changing the polarization of its membrane, which changes the direction of movement of calcium ions. Repolarization is ensured by the so-called calcium pump (by the way, we have quite a lot of pumps of all kinds in our bodies). Only the pump is not a piece of iron with a piston, but a special protein that easily penetrates the cell membrane. For simplicity, it is called Ca-ATPase. From the name, among other things, it follows that calcium transport by this protein also occurs when ATP is used as fuel. The efficiency of the pump can be indicated by the fact that it is capable of “dragging” calcium ions against their concentration gradient when this concentration on the membrane differs by a factor of 1000! – Approx. 1-fit.ru ]

So, the muscle consists of “pieces”. Each “piece” can contract or relax. ATP is required for its contraction and even relaxation...

The ATP molecule is quite large and cannot quickly move around the cell.. If there is not enough ATP in the cell's "working area" (the readily available supply of ATP has been used up), creatine phosphate comes to the rescue. On the one hand, it is capable of acting as a temporary energy accumulator, quickly restoring ATP reserves in the “working zone”; on the other hand, it often acts as a transmission link. First, free creatine “captures” energy, turning into creatine phosphate, then the latter gives this energy to the resynthesis of ATP, turning back into creatine.

And that's where we come to understanding the role of creatine(creatine phosphate). He is himself “plugs” short-term energy gaps. The more this substance is in the muscles, the larger the “hole” it can plug. And the faster the reversible reaction of converting creatine into creatine phosphate (and vice versa), the more power the muscle can produce in transition modes (in the mode of increasing power, in particular).

Finally, the last important step. The rate of creatine-creatine phosphate conversion depends on the amount of the enzyme that stimulates this process - myosin ATPase. It is based on the content of this enzyme that muscles are divided into fast and slow fibers. And this (division into fast and slow) has nothing to do with another division - into “strong” and “endurance” fibers. Endurance depends on the number of mitochondria in the muscle and, accordingly, on the content of mitochondrial enzymes in it. From this point of view muscle fibers are divided into glycolytic (GMV) and oxidative (OMV). The former get tired quickly, the latter can work tirelessly. Moreover, their strength does not decrease. There are also so-called intermediate fibers (IMF), this is something between OMF and GMF.

Thus, it is fundamentally wrong to contrast fast-twitch fibers with endurance fibers. Hardy ones can be both fast and slow, and fast ones can be both hardy and easily tired.

However, in fairness it should be noted that low-threshold motor units consist predominantly of OMVs and they are most often slow, and high-threshold MUs almost always consist of fast fibers, which in ordinary people are glycolytic(quickly fatigued) and only in well-trained athletes do they have enough mitochondria to belong not to the GMV, but to intermediate fibers (relatively endurance).

Give OMV

As you can guess from the previous presentation, the role of mitochondria in the athlete’s body cannot be overestimated. They give stamina and “eat up” lactic acid, provide 18 times more complete use of the energy stored in muscle glycogen and so on. By and large, the main concept of Professor Seluyanov, thanks to which he became known to many athletes and coaches, can, to a first approximation, be described precisely as a substantiation of the high role of mitochondria and, accordingly, OMV in any sports associated with the use of muscular work (except chess, curling, darts and other similar disciplines). This is a gross simplification, but from the point of view of amateurs it has a right to exist.

Criticism of this approach is periodically voiced. It is mainly associated with the understanding that an athlete does not live by mitochondria alone. However, the existence of other components sports training does not in any way deny the high significance of this particular work. It remains to figure out how to develop the described muscle structures.

Simple Arithmetic

The human body, from the point of view of ensuring muscle activity, is quite amenable to modeling. It is described by principles similar to those used in engineering practice: what power is required and what is available, what torque (for example, on the pedals of a bicycle ergometer) the muscles can produce and whether this is enough in this sport to qualify for at least something. Almost everything is calculated here!

Strength and power parameters used to describe an athlete are usually divided into short-term, medium-term and long-term. In many sports laboratories, they can easily determine the maximum short-term () power MAM (this is an extra force produced for several seconds), power at the PANO level - (with a duration of work of one hour), and aerobic power, which we can issue almost indefinitely (conditionally, of course).

For each of the three modes, it is also not difficult to determine its value (also an important energy indicator) and the heart rate value corresponding to the border of each level. What, exactly, comes next?

If you are a sprinter, your chances of success can be determined by maximum metrics such as maximum oxygen consumption VO2max and maximum alactic capacity. If you are a marathon runner, for analysis you need to evaluate your oxygen consumption at the ANNO level and the corresponding power. It is these last indicators that largely indicate the composition of the muscles - how much OMV and GMV are in them. The more mitochondria there are in the muscles, the higher the percentage of OMV the athlete has, and the higher his PANO level. And the higher this level, the greater the generated “long-term” power and the corresponding oxygen consumption (an indicator of the power of oxidative processes).

There is no need to take a muscle biopsy to assess the athlete's readiness and give him recommendations for further preparation. It is enough to check all its powers and evaluate oxygen consumption in different modes, build graphs and compare them with the test results of other athletes of the same specialization.

There is, however, one caveat. For those who compete on the plain and do NOT constantly overcome gravity, the absolute values ​​in watts (power) and liters per minute (LPM) are of paramount importance. For those who go out on terrain or otherwise challenge the laws of gravity (for example, running), it is more important to have relative indicators - related to body weight. They are respectively measured in watts/kg and l/min/kg.

And then everything is simple (from the point of view of general methodological recommendations). If the maximum alactic power is not enough, “pump up” the muscles. If there is not enough power at the PANO level, oxidize the existing GMV (but primarily PMV) until the limit for their oxidation is reached (for legs this corresponds to a power at PANO of 40-45% of MAM, for arms - approximately 30-35%) . If this limit is reached, you will have to engage in OMV hypertrophy. The professor spoke at the seminar about the methods for solving all three problems (HMV hypertrophy, PMV and HMV oxidation, OMV hypertrophy) in pictures and diagrams.

Scheme 1. How to hypertrophy the GMV (traditional strength exercises)

How to “pump up” muscles is told in any gym or a fitness club (sometimes, unfortunately, that’s all they talk about). Key points are that you need to recruit muscles deeply (with an effort of 80-90% of the maximum) and work until failure (so that muscle stress occurs). However, everyone already knows this. But what not everyone knows is that between approaches it is required leisure(walking, light gymnastics or stretching), otherwise the muscles cannot be cleared of lactic acid residues in 5-10 minutes. And what is equally important, the professor recommends repeating heavy developmental work on the same muscle no earlier than a week later.

Scheme 2. How to increase the oxidative abilities of PMV and GMV

Here is one of the schemes for working to increase the oxidative potential. What to pay attention to in this case... Firstly, the short duration of work. If it is associated with high acidification (strength work), then there is no need to keep yourself in an acidified state for more than 10 seconds (or better, less). If this is aerobic-strength work (jumping out of a squat, accelerating into a lift), then the duration of such work is 30-40 seconds, if aerobic work is performed without strong acidification (smooth running at the level of PANO), then it can last up to 2-4 minutes .

In all cases it is important to let the muscles “breathe”. For short heavy work (measured in a few seconds), rest is from 45 seconds to 2 minutes, when working medium intensity and duration (30-40 seconds), a break for active rest of 2-5 minutes is required; for relatively long load periods (2-4 minutes), it is advisable to take an active rest for 5-10 minutes. note that Active rest time is longer than time under load!

The number of approaches also depends on the nature of the work. If you work for a few seconds, then you can repeat 30-40 times, if you load for 30-40 seconds, then 10-20 repetitions will be enough, if you work at intervals of 2-4 minutes, then there is no need to do this more than 10 times.

Scheme 3. How to hypertrophy the OMV (static dynamics)

The difficulty in “pumping up” oxidative fibers is that they do not want to acidify. To get around this obstacle, exercises are performed without relaxation (or with artificial additional tension) and with a limited range of motion. The effort is NOT great, but if the muscle does not have the opportunity to deoxidize, then this is enough. For this, they do super series: “40 seconds work - 40 seconds rest,” and so on 3-6 times per series. The number of episodes is from 1-3 (supporting work for professionals) to 4-9 (developmental work for professionals). For fans of 4-9 it will be a bit much, but 3-6 episodes as developmental work are quite manageable. It is important that at the end of each super series it should be hard in the last seconds, and by the end of the last super series there should be a failure as a sign of muscle stress.

Construction of muscle structures

The vast majority of athletes and a significant portion of athletes perform only that strength work that leads to hypertrophy of the GMV - muscles that are useful when working explosively, but bad from the point of view of endurance. In every sport there is an optimum - what should be the diameter of each muscle on the body. It is not reasonable to develop the GMV beyond such an optimum. This will not improve the results, but, on the contrary, will worsen them (the statement is true for those sports that require endurance).

Work on hypertrophy of both GMV and OMV requires high-quality muscle stress in its final stage. It is this that ensures the release of hormones into the blood that can trigger the synthesis of new proteins in the muscles.

Working on muscle oxidation (increasing the mass of mitochondria in them) has another difficulty. Muscle oxidation requires very precise dosing of load and rest. Most people who have significant training experience and “hardening” habitually overload themselves, not giving their muscles enough time to rest, or they drive themselves into a regime of high lactate concentrations for a long time. Proper training, aimed at the oxidation of PMV and HMV, involves only short-term work with high effort, followed by long active rest. Then the cycle of loading and recovery is repeated. It is important that after removing the load, the heart rate quickly drops to values ​​​​corresponding to a guaranteed aerobic regime, since the development of mitochondria requires their “breathing”, and this is only possible with a sufficient amount of oxygen.

Example of training of a young athlete (running)

Theory is especially good when it is confirmed by practice - right? Viktor Nikolaevich has more than enough practice, including in various (!) sports of the highest achievements. The following example was given at the seminar. A young 17-year-old athlete (running) trained for 4 months using a method aimed at oxidizing HMB. The maximum oxygen consumption (VO2) has NOT changed very much, since no one trained this “maximum”. But oxygen consumption at the ANSP level increased by almost 38% in just 4 months. The result is simply phenomenal, because this was done in just one preparatory season, and in the winter - when most runners experience a decline in their fitness.

All types of training activities are shown in the table. What is important to pay attention to in this example... The athlete ran only 25-35 km per week in four running workouts, being at the KMS level in terms of athletics. For an athlete of this level this training volume is extremely low(based on classical canons). However... it worked!

In connection with the described training program and the results shown, an important note should be made regarding cross-country running at heart rate = 180. For a young runner at the CMS level (with a body weight of 51 kg), this heart rate value approximately corresponds to the AnP level (), and may be lower than this limit (although this is not explicitly indicated). Of course, amateurs, as well as poorly trained and simply middle-aged or older people should not (!) be guided by the indicated heart rate value; it will be too much for them. Well-trained people can focus on their own level of PANO, and those who are not very confident in themselves can work slightly below the level of their (!) PANO.

Miscellaneous

In addition to the main logical thread of the speech, the seminar touched on certain minor or secondary issues, which may also seem interesting to many. Since they fall somewhat out of the main logic of the narrative, they are presented here in the form of a scattering of individual theses.

Lifespan of mitochondria

The life cycle of mitochondria is about 20-30 days. If you “feed” your mitochondria well during this period, they will grow or retain the mass of enzymes accumulated in them. If you do nothing during this period, mitochondrial mass will be almost completely lost. Therefore, if a person lies down in a hospital bed for a long time and then begins to walk (after a long period of inactivity), he will suffocate even with normal walking. The reason is that muscle fibers that were once oxidative have become glycolytic. Muscles with a predominance of HMB secrete a large amount of lactate during work, which has nothing to digest (there are no mitochondria).

[On the other hand, there is a fact: former athletes very quickly gain (or partially restore) their shape. This indicates good muscle “memory”. After the start of training, mitochondrial mass is restored relatively quickly in those who once had a lot of it. This happens much faster than the creation of mitochondrial mass in those who did not have it in large quantities before. – Approx. 1-fit.ru ]

Adrenal hypertrophy

When playing sports, the endocrine system actively develops, up to the hypertrophy of individual glands. In particular, adrenal hypertrophy may occur. Ordinary doctors (not sports doctors) know about pathological hypertrophy of the adrenal glands, so when they see this, they can make “terrible” diagnoses. In fact, in athletes this hypertrophy has a different nature.

Excess cortisol

Long and frequent training(large training volumes) are able to form a high concentration of cortisol in the body (change), which suppresses the endocrine system and causes “endocrine overtraining”.

[Cortisol suppresses protein metabolism and increases their catabolism, so muscles may “fall off” during periods of high volume. And in any case, when trying to develop muscle structures, large training volumes should be avoided using periodization. – Approx. 1-fit.ru ]

The effect of exercise on the menstrual cycle in women

Heavy training causes hormonal changes in all athletes. Among other things, testosterone levels also increase, which in women often leads to a lack of menstruation. This is not a pathology and does not affect fertility. Even after a long sports life female athletes often take a break from sports and give birth to healthy children. Also, a significant decrease in the fat component (drying) leads to the cessation of menstruation. This also does not pose long-term threats and is also reversible.

High and low cadence (pedaling frequency) in athletes (cyclists) of different levels

Muscle acidification affects athletes with different sports experience differently. In particular, the ability of muscles to quickly relax, releasing calcium ions from myosin-actin bonds, is directly related to the overall experience of sports training. In young athletes, the muscles “harden” faster due to the fact that when the muscles are “clogged” with hydrogen ions, they relax less easily. This circumstance is responsible for the inability of young and poorly trained athletes to perform at high cadence in cycling or achieve high repetition frequency in other sports. It is easier and more profitable for experienced athletes to work with high frequency, while young athletes often prefer lower frequency but greater force. It really is easier for them.

Tendon ends of muscle fibers

Training develops both muscles and their tendon endings. However, the rate of strengthening of the latter is much lower. If it takes about 15 days for the central part of the muscles to adapt to a new, higher level of load, then the tendon endings take about three months! This leads to the fact that rapidly progressing athletes often suffer ligament injuries, including as a result of the accumulation of microtraumas. In this regard, eccentric loads are especially dangerous (work of muscles with their lengthening, for example, when jumping from an obstacle).

Forms of release of creatine

The high importance of creatine phosphate for muscle activity makes its use justified not only in strength sports, but also in endurance sports. The most common oral form of creatine is creatine monohydrate. However, it should be kept in mind that this form of creatine retains water and therefore increases body weight at the expense of metabolic water. There are other forms of creatine that do not have this effect, but they are more expensive.

Cool down for strength training

In some types of training (for example, when working on CF hypertrophy), the athlete specifically achieves a high concentration of lactic acid in the tissues. However, even in these cases (when high lactate concentrations are deliberately achieved), excessively prolonged exposure to hydrogen ions can lead to negative consequences. To avoid them, a cool-down after training is important.

If you do not cool down after heavy muscular work, it will take about an hour to completely cleanse the body of lactate. If you use active rest, after 5-10 minutes the lactate level drops to a safe level. It must be remembered that in severe muscle work The maximum lactate concentration is often achieved NOT during exercise, but shortly after the load is removed. This is due to the fact that the process of anaerobic glycolysis continues in the muscles, aimed at replenishing lost ATP reserves. During the cool-down, light physical activity is maintained in a guaranteed aerobic mode.

Speed-strength work in adolescents under 14 years of age (boys)

Until approximately 14 years of age in boys and up to 12-13 years of age in girls, the muscle structure is dominated by slow muscle fibers (with a low content of myosin ATPase). For this reason, performing high-speed strength training before reaching this age, it usually does not give any noticeable effect in improving the sharpness of the work.

The influence of the arterial system on blood pumping

It cannot be said that blood is pumped only by the heart. A huge role in pumping blood is played by arteries, which have their own pumps - contracting vessel walls and valves in them. If the arterial system does not work well, the load on the heart increases and hypertension appears. The work of large muscle masses also helps pump blood. Active work large muscles without “squeezing” them (without a high degree of tension), it promotes better venous blood return and an increase in systolic volume (the volume of blood that is pushed out by the heart in one contraction). In this case, we can talk about the participation of large muscles in the hypertrophy of the athlete’s heart.

Nutrition for athletes at night

With high daily physical activity, normal nutrition at night (in the evening) is mandatory - primarily proteins and, to a lesser extent, carbohydrates. This is necessary to ensure sufficient amounts of amino acids from which the body can build muscle structures. The most active muscle building occurs at night, so a lack of amino acids in the body can devalue daytime workouts, depriving the possibility of recovery and adaptation.

The appearance of too high pulse due to “incontinence” of the heart valve

Under heavy loads, there are often cases when, due to high pressure blood in the aorta (immediately behind the heart), the heart valve “does not hold” this pressure and opens slightly. In such cases, a noticeable increase in heart rate to very high values ​​may follow.

Different endocrine response to arm and leg training

It is known from experience that to improve the power indicators of the arms, they need to be trained approximately twice as often as the legs. Most likely, this is due to the fact that there are fewer muscles concentrated in the arms (by mass) and even hard work causes a much smaller response from the endocrine system - a smaller increase in hormone levels. To “deceive” the body, you can add one or two approaches to the legs on arm training days. The muscle stress generated by the legs will cause a higher rise in hormones than could have been initiated by the arms, and the effect of this will be distributed to all the muscles being trained. This way you can increase the effectiveness of your arm training.

Working with 80% of maximum force

To penetrate the entire muscle completely, it is not at all necessary to work with an effort of 95-100% of the maximum. All the same, in one contraction the entire muscle is never involved in the work. Everyone works at the same time oxidative fibers and some glycolytic. The latter, due to rapid fatigue, constantly change each other, working alternately. In order to “break through” the entire muscle completely in this way, it is enough to work with approximately 80% of the maximum effort. As a result of repeated repetitions, after some time the turn will reach the most difficult to recruit GMV.

Iron World. No. 8-9.2013

Since 2012, Iron World has published a series of conversations with our consultant, the distinguished Russian scientist Professor V. N. Seluyanov. In ZhM 03.2012 in the article “Professor Seluyanov” we introduced you to Viktor Nikolaevich, told his biography and introduced him to his scientific achievements, and the achievements of sports teams and individual athletes with whom his team worked. The first methodological article “Training in Science” was also published there, in which we briefly examined the biological processes occurring in the muscles and talked about muscle composition and existing muscle classifications. In the article “Science Training. Part 2” (ZhM. 04.2012) we talked about hyperplasia of muscle fibers. In two subsequent articles: “Myofibril hyperplasia in glycolytic muscle fibers” (ZhM.05.2012) and “Myofibril hyperplasia in oxidative muscle fibers” (ZhM. 06.2012) we examined this process in more detail. The article “Endurance Training” (ZhM.05.2013) talked about how representatives of strength sports can significantly increase their aerobic capabilities without losing strength. In this issue of the magazine we publish the final interview in this series, in which we will try to bring all of the above together and talk about planning training process in power sports. It is advisable that readers be familiar with our previous works for a better understanding of this topic.

Iron World: Hello, Viktor Nikolaevich. So we moved on to practical recommendations that will allow you to combine all the types of training that you told us about. Nowadays, the system of periodization developed by Lev Pavlovich Matveev continues to dominate in Russian sports science, and as far as I know, students at sports universities still study the Theory and Methods of Physical Culture using the textbooks of this scientist. Tell us about this system, how it came about and how it fits in with modern sports science

Victor Seluyanov: In the 50s of the last century at the Department of Theory and Methodology physical education major young specialists worked, such as Matveev, Zatsiorsky, Tumanyan and others. Zatsiorsky was involved in physical qualities, and Matveev studied the theory of periodization sports training . And just in 1955, Frolkins and Yananis, who worked at VNIIFK, conducted an experiment that determined the fate of this theory... There was a vivarium at VNIIFK, and in this vivarium they kept rats. And experiments were done on them on the effect of physical activity on the body. But rats don’t like to run, so they are thrown into the water and they are forced to swim there so as not to drown. And they can swim for 5-6 hours. There is an anecdote that during one experiment the rats swam for the required 5-6 hours, and then lasted another day. The testers were shocked - all the foundations of the rat's performance were crumbling... But then they looked closer and saw that there was simply not enough water in the pool, the rats managed to stand on their tails and spent practically no energy. They only moved with their paws to maintain balance. Accordingly, the water was added, more than a hundred rats were released and they began to observe. After 5-6 hours the rats began to drown, they began to take them out and put them in cages. Next, the rats were taken from a certain cage and killed every hour to conduct research on them. As a result, it turned out that muscle and liver glycogen was used up to zero. And a day later, glycogen was completely restored. And after two or three days, glycogen increased by 15-20%. Thus, a curve of glycogen reduction, its restoration and supercompensation was built. And this idea of ​​supercompensation began to be actively developed, including by the famous biochemist Yakovlev. And, apparently, Yakovlev made a methodological mistake. Glycogen is associated with human performance. If there is a lot of glycogen, a person can work for a long time. The idea came from Yakovlev, and Matveev picked it up. And instead of glycogen they began to write performance. But in fact, this is a gross methodological error. Terms cannot be arbitrarily replaced. As a result, it turned out that supercompensation for work capacity occurs on the 2nd - 3rd day, so in a weekly microcycle you can only do two large jobs, otherwise there will be no supercompensation. But since athletes don’t train like this, they began to come up with schemes. For example, the scheme is this: you train every day, your performance is greatly reduced, but then, during the rest period, it is compensated with a large excess. Again in 2-3 days. Let's note who measured it - the answer is no one. This means that the fantasies of biologically (and methodologically) poorly educated teachers began to be implemented. The microcycle was built like this - 4-5 days in a row with the same load of exhaustion, and then given 2 days of rest for recovery. Well, as a result, all training programs, all planning laws were built on the principle of glycogen supercompensation, although they talked about performance. Nobody knows how to measure performance. Not then, not now. Therefore, efficiency is a kind of abstract philosophical concept. And for some reason, according to these abstract concepts, coaches and athletes plan loads in all sports without exception. Why is that? The answer is simple, the coach does not need to know biochemistry, physiology, biomechanics, anatomy, it is enough to draw a curve of changes in loads with fantastic supercompensation of performance or sports form.

JM: Is it here, or everywhere?

Sun: Everywhere. The Italians believed L.P. Matveev, read books in English, translated in the 90s, and decided to train like this. And after 4-5 years they stopped, because they realized that they couldn’t work like that. The main reason: any pedagogical process begins with control, but Matveev does not have this concept. There is no control section in his textbooks. There are, however, words about control, two pages of text. But in fact, control is a complex phenomenon and, first of all, physiological, and it is necessary to describe it in thick books of 200-300 pages, only then can one more or less decently describe the methods of control that should be in sports. Without receiving feedback about the state of a person, it is impossible to plan loads. Formal planning is not a serious approach!

JM: At the Academy of Physical Education, where I studied in the athletics department, I seriously studied Matveev’s works. In them, he attached a great role to general physical training, especially in the preparatory period. For beginning athletes, he recommended the ratio general training for special training as 3:1, for experienced athletes as 2:2. but somehow leafing through the subscriptions of old magazines “ Athletics“I came across an article about how, in the late 70s, Cuban sprinters came to our training camp, led by the future silver medalist of the Moscow Olympics in the 100-meter race, Silvio Leonard. At the training camp, they surprised our athletes and coaches with extremely low general physical fitness readings, some could not do pull-ups, had difficulty doing push-ups on the uneven bars, but when it came to sprinting, they left our athletes far behind.. What is their role now? modern science takes away general physical training?

Sun: In the 50s, in the theory of sports there were ideas about general and special preparedness (training). The reason for introducing general physical exercises into the training program was the idea of ​​​​the impact of non-specific exercises on sports achievements. For example, cyclists should run in winter, lift weights, i.e. it is necessary to develop general strength, general speed, general endurance, overall flexibility and overall endurance. These ideas were based on a comparison between newcomers and outstanding athletes. Athletes were superior to beginners in all indicators, both general and special. However, it has always been clear that weightlifters are stronger than long-distance runners, but they cannot match cross-country runners. Therefore, by the 80s, an opinion began to emerge about the need for narrow specialization in the preparation of qualified athletes. Professional cyclists played a special role here. Their training completely lacks non-special training tools; the volume of loads exceeded 40,000 km (150-200 km/day or 5-8 hours a day). Moreover, the level of special preparedness is significantly higher than that of amateur racers who trained using general physical training tools. Concepts gradually died - overall strength, overall quickness, overall flexibility and overall agility. What remains is the idea of ​​general endurance, which is now associated with the performance of the cardiovascular system. However, the blood supply to the muscles depends not only on the stroke volume of the heart, but also on the degree of capillarization of the working muscles, so specialization is also necessary during the development of the cardiovascular system.

Today, general physical training can be understood as performing exercises that do not correspond in form to competitive motor activity, but when performing them, the muscle groups required in competitive motor activity are active. For example, football players run across the field in an intensity range from 10 to 80% MAM, and with high intensity during training they don’t run at all, and in competitions no more than 40-80 seconds. Such training can lead to an increase in the strength and endurance of the GMV, but they are precisely what are needed in the most acute situations on the football field. Therefore, our research has shown (see our monographs on the physical training of football players) that after each technical and tactical training, football players should engage in general physical exercises (GPE). But this general physical training is not for all the muscles of the body, but for the main muscles of the football player - the hip extensors and knee joints, i.e. squats with a barbell or leg press on a machine to develop GMV strength, and jumping - multi-jumps uphill to develop GMV strength and endurance. In strength sports, physical exercise should include running or walking in the warm-up or between approaches to more quickly eliminate lactic acid from the muscles and blood.

ZhM: And the famous extraordinary undulation of load dynamics according to Matveev, recommended by him both in microcycles (small waves), and in mesocycles (medium waves) and in the macrocycle (large waves)? What do you think about its feasibility?

Sun: Load undulation was found among representatives cyclic species sports back in the 50s. A change in the volume of loads is an objective phenomenon; coaches and athletes intuitively understand that it is impossible to train continuously and equally - fatigue comes (of an unknown nature). If the athlete is given 1 or 2 times a week on rest days, the athlete’s well-being improves. The coach's intuition is the main tool in organizing the training process. If intuition is based on objective indicators of the athlete’s well-being (pedagogical tests, competition results, physiological indicators - pulse, urea concentration in the blood), then the coach will save the athlete for the main competitions and give him time to rest. However, this does not mean that the training process is structured correctly. You can properly organize strength training in arm wrestling and strength will increase, but if you miss the development of local muscle endurance (mitochondria in the main muscles), then athletic achievements may not improve.

A formal (meaning meaningless) model (theory) of a pendulum was used as the theoretical basis for the undulation of loads. It was proposed by Dima Arosyev in the 60s. Its essence is simple - the intensity and volume of loads must be in antiphase, like the kinetic and potential energy of a pendulum. When the pendulum's weight is at the bottom, it has maximum kinetic energy and minimum potential energy. Look how simple it is! Take paper, draw a timeline, and now draw intensity and volume curves in antiphase. Competitions should have a minimum of volume and a maximum of intensity.

With this approach, biology is not needed at all, but you need to find some laws of periodization from practice and, having generalized them, recommend them to everyone as the highest achievement of pedagogical science. L.P. Matveev formulated empirical laws, but he did not know that they cannot be transferred from one sport to another. This is prohibited by the methodology for conducting empirical research, formulated back in the 18th century. Soviet scientists were cut off from the world, so the classic methodology of empirical scientific research was inaccessible to them.

In fact, microcycles are built in accordance with the laws of adaptation - hyperplasia of myofibrils and mitochondria in muscles, mesocycles, as a rule, are built taking into account the state of the glands of the endocrine system, athletes are forced to build macrocycles due to the need to participate in competitions, i.e. inability to conduct the correct training process. Participation in competitions does not provide the opportunity to conduct developmental strength training and requires the implementation of a load (glycolytic orientation), leading to the destruction of myofibrils and mitochondria - loss of athletic form.

JM: As I know, not all coaches were happy with this system and its adoption as mandatory in all sports..

VS: If we start talking about how people fought against this system of periodization, then several names pop up at once, and first of all Arkady Vorobyov. The personality is ambiguous from the point of view of science, but still the man fought for the purity of science... He said: weightlifters cannot train according to the Matveev system, for the reason that large volumes of load, but with low intensity, are generally useless when working with a barbell. Working with a weight of 30-40% of the maximum is complete nonsense! And this is exactly how Matveev forced Yuri Vlasov to train when he advised him on his preparation for the Tokyo Olympics. Therefore, Vlasov piled up a huge number of tons there. I trained 6 hours a day. At the competitions in Tokyo, I added only 16 kg in clean and jerk compared to Rome, and my own weight increased by 20-30 kg. And Leonid Zhabotinsky trained 30 minutes a day and beat him... That is, he came to the gym, lifted super heavy weights and left. He did not do any work with small weights. As a result, Vorobiev proposed his own system of load periodization. But it was not very clear and biologically substantiated; it was rather weakly scientifically substantiated.

The next researcher who began to be indignant was Bondarchuk, a bronze medalist hammerman olympic games. He trained Yuri Sedykh, who threw a hammer 86 meters and still no one can get closer to these boundaries... Although more than 20 years have passed. He said: for us, for throwers, the volume and intensity are always the same. I went out for training, kindly throw it 300 times. Throwing half-heartedly is generally stupid. They always throw at least 90-100%. Going for a hammer 300 times is hard. Therefore, they throw the hammer 10 times in a row, and then drag all 10 back. And in 3-4 hours of training it is difficult to do more than 300 throws. Therefore, the volume and intensity are the same, and Matveev must have some kind of waves. Preparatory period, competitive period.. And what is changing in Bondarchuk’s system? Projectile weight! Here we can change the weight of the projectile.. You can throw a 16-kilogram projectile, and the result is force work. You can throw a women's hammer, then the rotation is very fast, it is very difficult to stay in the circle, and your technique and coordination improve. And when a couple of weeks pass, they throw a normal hammer, acquiring the form they have reached today. At the same time, hammer throwers, of course, do not forget to work in the gym. Therefore, the peculiarity of the throwing program is not that the volume and intensity change, but the means and methods change physical training. Bondarchuk came to this, and his students showed good results. We’re not talking about pharmacology, it’s the same for everyone, let’s talk like that. But the technique plays a role and if the pharmacology is the same, the technique works. However, what is the biological feature of such a structure of the training process for Bondarchuk remained a mystery.

ZhM: Bondarchuk’s technique is close to Abadzhiev’s technique.

Sun: Yes, there is a clear similarity and the similarity is due to the fact that both Abadzhiev and Bondarchuk’s movements are very fast. But if we move on to arm wrestling or powerlifting, where the stress is very high and relatively long-lasting, then it is dangerous to train there, since there is a risk of damaging the spine and ligamentous-articular apparatus. But in general, since we remembered Abadzhiev, he generally trained like crazy. All the time, work with very heavy weights several times a day, and every day, which is completely beyond the imagination of any barbell specialist.

Today it is absolutely clear that it is in principle impossible to work according to Matveev, because this theory is built on a false foundation. In fact, of course, the concentration of glycogen has some influence on a person’s well-being, but the athlete’s performance does not depend on the glycogen content, but on myofibrils and mitochondria. Myofibrils determine the strength and speed of muscle contraction, and mitochondria allow standard motor actions to be performed for a long time. And Matveev doesn’t say anything about this, but myofibrils are built in 15 days, mitochondria 3-4-5 days...

JM: B YouTube you can find your lecture that you gave to wrestlers in 2000. There you say that mitochondria take 20 days to recover..

Sun: At that time in scientific world that information was accepted. It was published by Western scholar Dean. And then, much later, a series of studies refuted Dean’s data and showed exactly the numbers that I mentioned. Unfortunately, due to changes in information, sometimes you have to correct yourself.

If you do strength work and repeat it after 10-15 days, then there will be a normal increase in strength. If you start working in developmental mode more often, your strength will simply stop growing. The situation with mitochondria is different. When working with force, you accumulate hydrogen ions and kill the cell. When training mitochondria, the muscle must be kept in a gentle mode. You can’t acidify it too much; it must constantly receive oxygen. And if today you did aerobic work related to the respiration of mitochondria, then you can repeat the same work several times during the day, tomorrow and the day after tomorrow, and there will be no harm. Therefore, it makes no sense to observe the supercompensation period; you can safely work every day. The only thing that can happen is if the nutrition does not match the load. With a lack of protein nutrition, muscles will stop growing and mitochondria will stop multiplying.

JM: That is, mitochondria, just like myofibrils, have a protein structure and require an increased content of amino acids in the blood during their growth period?

Sun: Of course, but unlike myofibrils, in addition to protein structures, mitochondria have many membranes that have a fatty structure. Working exclusively on mitochondrial mass, you can take less protein than when working on myofibrillar mass. But you can additionally take Omega-3 fats, which increase the strength of the membranes. There is lipid peroxidation, and if the membranes are not strong, they begin to collapse under the influence of hydrogen peroxide. Also usefulHMB- hydroxymethylbutyrate, a drug that has proven itself as increasing the strength of membranes and protecting them from the destructive effects of both hydrogen ions and hydrogen peroxide.

Matveev’s biggest mistake is that he did not take into account either the supercompensation of myofibrils or the supercompensation of mitochondria in his periodization. Moreover, during training nothing happens to mitochondria and myofibrils. There is no reduction. And there is a systematic growth of these structures under the influence of growth hormone, testosterone and proper nutrition. Without adequate nutrition, demanding results from training is simply pointless. Quite recently, we planned a fundamentally different type of training in terms of intensity for one skier, a member of the Russian national team, and such training required taking a large amount of protein preparations. So this athlete suddenly decided to become a vegetarian and give up meat. After two months, he realized that he had lost everything. And until his own wife began to strongly oppose his vegetarian diet, he tried to follow it. But he switched to a normal meat diet and intake sports supplements and won two Russian championships. And the training was the same, but the fact of the matter is that when performing speed, interval and strength training, a lot of protein nutrition is required. And if you don’t take them, then the process goes in the opposite direction and muscle mass begins to disappear very quickly and your athletic form is lost.

JM: Let's go back to building the training cycle. We know that myofibrils are almost completely built within 15 days, and mitochondria grow in 4 days.

Sun: Yes, but mitochondria can be trained daily. There is no harm from a program aimed at mitochondrial growth. It does not destroy them, but only creates the preconditions for their growth and subsequent division. You can even go through the loads, no big deal. It’s natural to go with volume, not intensity. Only to the point of slight local fatigue. If you go overboard with weight and strongly acidify the muscle, the mitochondria will begin to break down.

JM: Let's talk about long-term planning. I know you had a wonderful experience training judo wrestlers...

Sun: Yes, in 2001 we prepared our judo team for the World Championships. Preparations began in January, the World Championships were in September. Testing of the team showed that the level of speed-strength training of the wrestlers was good, and aerobic training was satisfactory. The weak link was the level of aerobic fitness of the arm muscles. Thus, in the preparatory period it was necessary to increase the mass and strength of the OMV and mitochondria in the GMV and PMV. To do this, it was necessary to use statodynamic exercises and interval aerobic training (10x10). These funds have never been used in the practice of training the national team. Therefore, at first there was a lot of misunderstanding and objections from both coaches and the athletes themselves, who were not used to training this way. There were objections to the ban on simulating competitive activities in full. After the second minute of the fight, the athlete becomes very acidic and the longer he fights, the more repetitions, the more more harm brings to itself, increasing catabolism in the muscles and destroying mitochondria. Therefore, we gave the actual fight in competitive mode up to 30 seconds. Poorly trained wrestlers, moderately trained wrestlers up to 1 minute, and only very well prepared ones were allowed to wrestle for up to 2 minutes. The next problem was the growth of myofibrils in the OMV in the preparatory period. Educational material required general physical fitness, an increase in the reserve of general endurance, which is often understood as cardiovascular performance. Naturally, we refused this. From a biological point of view, the growth of myofibrils is 5-10% per month, and the mass of mitochondria can be increased to the limit in 1-2 months. Therefore, in the preparatory period it is necessary to hypertrophy the OMV. And to develop mitochondria in the GMV and PMV in a tonic mode, and in the pre-competition period the task changes - strength is maintained with the help of tonic training, and the mass of mitochondria in the PMV and PMV should grow to the possible limit.

As a result of the proposed plan, the level of strength and aerobic fitness increased significantly. The judokas won 3 gold medals and became the strongest in the world in the team competition. Problems with physical fitness not a single athlete has experienced it.

JM: Can you describe the microcycle in more detail?

Sun: Of course, everything is built very individually, after testing, when we see the strengths and weaknesses of the athlete... But in general, we can outline such a scheme. If a wrestler is experienced, has been fighting in his category for a long time and is not going to move to another, his main task is to maintain or slightly increase muscle mass due to the PMV, and to maximize the mitochondrial mass in the PMV and GMV. Naturally, I'm talking about his physical training. The growth of his technical and tactical skills is ensured by his coach and these trainings are not within my competence.

So, we give the wrestler two weeks of training to increase his OMV. If you don't give them, muscle mass and strength will begin to fall. And he doesn’t need an increase in strength in WWI and WWI. These MVs become acidified during the fight and if there are more of them, the wrestler begins to tire faster. It is necessary to rebuild the existing GMV and PMV into OMV, which is what we will be doing for the next two weeks. During these two weeks, strength will continue to increase (supercompensation from strength training). Next, one or two recovery microcycles are given to restore the endocrine system.

You can describe the preparation in more detail as follows. During two weeks of strength training, we increase ROM. 1 developmental and 1 toning workout per person muscle group. We divide the body into 3 parts. 6 workouts in total. 3 per week. We work exclusively in statistical dynamics. In the developmental one we do 3-5 episodes of 3x30-40 seconds. In toning 1 series 3x30-40 seconds with the same weight. (You can read more about this technique in the article: Myofibril hyperplasia in oxidative muscle fibers. ZhM. 06.2012). Many trainers cannot understand why the volume is so small and ask to double it. We can go for it. That's 12 workouts in 2 weeks. It won't do much good, but it won't do any harm either. Because for the next 2 weeks, strength work will be carried out only in tonic mode and the muscles will recover in full. Sometimes you have to be cunning with coaches, they are too used to large volumes and do not believe in minimization. During these same two weeks of strength training, we conduct tonic training for mitochondrial growth. They can be done during each workout as a warm-up. Interval aerobic training - a series of three exercises 10x10 (You can read more about this technique in the article: “Endurance training” (ZhM.05.2013)

These two weeks of developmental training sufficiently load the endocrine system. Therefore, she needs rest. In the next two weeks, we do training to increase body mass exclusively in a tonic mode. The same 6 workouts with the same weights, but in one series. But we increase the number of interval aerobic training by 3 times. 3 a day 6 times a week.

Then we can start a new two-week strength microcycle, but it is preferable to do the fifth week as a lead-in to the control training. And at the end of the week, spend it and see what changes have occurred over these five weeks. Remember what I said about the need for regular monitoring? Here is a five-week mesocycle that can be repeated throughout the preparatory period, gradually increasing the loads and, if necessary, making adjustments by increasing or decreasing the loads depending on the results shown in the control training.

In the last 1-1.5 months before the competition, we conduct strength training only in a tonic mode, you can even reduce the volume, and aerobic training in a developmental mode. Naturally, wrestlers also conduct their own tactical and technical training and sparring, so they practice two training sessions a day. The first is my own, wrestling, the second is physical training according to the scheme that I outlined.

If a wrestler is about to move up to a heavier weight category, then in the first half of the preparatory period, in addition to exercises to increase the mass of the primary muscle mass, we add exercises to increase the mass of the primary muscle mass and the main muscle mass. (More about this in the article: “Hyperplasia of myofibrils in glycolytic muscle fibers” (ZhM.05.2012 ). In the second half and pre-competition period, we will increase the aerobic potential of these fibers, and they will not become acidic.

Here we can work on GMV mass for a week, a week on PMV, two weeks on OMV and two weeks on mitochondrial growth, followed by a week of lead-up to control training. Other options for compiling a mesocycle are also possible.

ZhM: These schemes are well suited for representatives of Russian and folk bench presses, as well as turnstiles. Partially suitable for arm wrestlers, if in a two-week training aimed at the growth of mitochondria they include not tonic training at OMV, but speed-strength training to practice the start or strength training with a load of about 85-90% for 3 repetitions. But what about lifters and bodybuilders? What is their need for mitochondria? And how should they compose their microcycles?

Sun: Both weightlifters and powerlifters need mitochondria to compete successfully. To fully recover in 5, and even more so 3 minutes before the next approach. Mitochondria eat hydrogen ions, which will certainly appear in the muscles during the rest period between approaches. Creatine phosphate is immediately broken down to restore the ATP supply spent in the muscles, and glucose will begin to oxidize to replenish the creatine phosphate supply. Since all this happens in the glycolytic fibers outside the mitochondria, lactic acid is produced, which must be eliminated before the next attempt.

Therefore, GMB mitochondria are needed. True, they can be done in a tonic mode without taking them into a developing two-week microcycle. Do one week on GMV, one week on PMV, one on OMV, two weeks of tonic strength work with heavy weights for 3 repetitions; in the same weeks, increase the work on mitochondria, and then conduct a lead-up to the control training. Again there are various options.

JM: What about bodybuilders?

Sun: They really don’t need mitochondria, since muscle functionality is not important to them, and the contribution of mitochondria to muscle volume is minimal. In the preparatory stage, the previous training option for powerlifters will suit them; only work on mitochondrial growth can be completely eliminated. A similar option, but without a week of mass training, was described by Funtikov in the article “Training of the 3rd Millennium”, after he came to us for consultations. But for bodybuilders, maximum hypertrophy of all types of muscle fibers is important, so it is necessary to work on all muscle fibers. Let's remember Arthur Jones, a trainer of champion bodybuilders, who recommended training each muscle once a week, performing the exercises slowly (for RBM) and with repetitions of 10-12 times (for GMV) until complete exhaustion (for maximum free creatine in MW). He and his students showed in practice the effectiveness of the provisions that we developed based on the laws of biology.

Playing sports can bring both benefits and harm. To get the desired result safely for health, we suggest using a technique based on physiological characteristics body structure.

As you know, advice on the Internet can be given by both professionals and completely green amateurs who have achieved their first results and are euphoric about what happened. Following unverified recommendations is fraught with overtraining, injuries, and a significant delay in achieving your goals. It is not difficult to distinguish professionals from expressive beginners. It’s enough just to see what kind of person is in front of you.

Today we present to your attention the developments of Viktor Nikolaevich Seluyanov, professor, head of the scientific laboratory “IT in Sports” at the Moscow Institute of Physics and Technology. Availability of specialized education, deep immersion in the topic and pure scientific approach The research allowed the author to develop a training methodology that takes into account the peculiarities of the physiological structure of the human body.

What is the point of the technique?

It’s not enough to know your basal metabolic rate or classify yourself as an ecto-, meso- or endomorph. It is also necessary to take into account a number of other parameters characterizing the condition of the body and its individual parts.

For example, Seluyanov’s training method involves changing the nature of the loads for patients with atherosclerosis. While for healthy people with clean blood vessels intense training will only benefit, for people with atherosclerotic plaques, working with apparatus heavy weight threatens plaque rupture due to increased blood pressure. A detached plaque can lead to blockage of important blood vessels and the development of serious health consequences, including death.

Age, general level of physical fitness, health status, as well as the goals and objectives that the novice athlete sets for himself are taken into account. The technique can also be used by those who have been involved in sports for a long time and want to improve their performance.

How to create a strength training plan according to Seluyanov?

How to perform exercises with heavy weights without getting injured? You should understand and take into account the structure and operation of all parts of the musculoskeletal system, monitor not only muscle sensation, but also the correct location of body parts in space. It would seem simple. But, unfortunately, injuries in the gym happen almost every day, and seemingly experienced bodybuilders are out for weeks for recovery.

To get the maximum effect, it is necessary to achieve maximum tension during training and fully engage the muscles in the work. You can do this in three ways:

• increasing intensity: the maximum number of repetitions in this case is 3, neuromuscular control over the execution technique comes first;
• performing several approaches at an average intensity of the load: the number of repetitions is up to 12 per approach, the weight is chosen in such a way as to perform movements to the limit of capabilities;
• increasing the number of repetitions at low load intensity to 25 per approach with the number of sets 3-5.

Load distribution across training days

The author of the method recommends training 4 times a week. At the same time, during each workout it is recommended to deeply work out one of the body parts. Adequate load distribution allows growth to begin muscle mass, gradually build up endurance. Seluyanov’s technique is an excellent prevention of overtraining, since sufficient recovery time is provided between training sessions for the same muscle groups of the body.

A sample training plan might look like this:

• first day: loading top part back (deltoids and trapezius muscles), we train other muscle groups with minimal intensity;
• second day: we work the abs and extensor muscles of the upper limbs;
• take a break for 1-2 days;
• third day: we train the leg extensor muscles and the arm flexor group, loading the rest of the body minimally;
• fourth day: deep work on the leg flexors;
• take a break for 1-2 days and start over.

Viktor Nikolaevich Seluyanov has published several manuals for those who want to train safely. You can also find a video with his participation on the Internet. This will help you delve deeper into the topic.

Basic principles of interval training

• we don’t force it: achieving a significant increase in endurance, speed, muscle mass and strength indicators cannot be achieved at once, only gradual and constant progress;
• the loads must be comparable to physiological qualities (for example, the stroke volume of the heart can only be increased starting from the age of 18; earlier you can only harm the heart muscle);
• first physiology, then the results: an athlete can withstand fairly heavy loads only if the body achieves a balance in oxygen consumption skeletal muscles and myocardium;
• You need to rebuild your body according to a specific plan: first strengthening muscles, then burning fat, and only after that increasing the stroke volume of the heart.

Block similar articles

For each stage of training, not only its own sets of exercises are recommended, but also certain ways of distributing the load during exercise. Thus, static exercises that are performed at a heart rate of 100-120 beats per minute help to almost double the stroke volume. In this case, a large amount of blood flows through the heart, but the heart muscle is not overloaded.

Professor Seluyanov’s technique does not deny the use anabolic steroids, gainers or amino acid solutions. However, the author urges athletes not to rely only on “chemistry”. Everything must be used wisely, since when taking the same steroids against the background of a lack of protein, muscle dystrophy can develop.

Don't stop at just one type of load. The greatest effect can be achieved by the active saturation of all body cells with mitochondria. And this can only be achieved with regular and varied training. “Pushes”, which can be competitions at any level, play an important role in this process.

Seluyanov’s training method causes a lot of controversy among athletes and specialists. Find out how science approaches training programs.

The content of the article:

Strength exercises are the repeated performance of certain movements at a relatively low pace and a high load. Today, a large number of different training methods have been created. Each of them has its fans and opponents. In this article we will look at the principles of building strength training in bodybuilding according to Seluyanov.

Strength training and muscle fiber hypertrophy

During scientific research It was found that with increasing weight sports equipment the maximum possible number of repetitions of the exercise is reduced. As an indicator of maximum voluntary muscle strength in sports, it is customary to use the concept of repeated maximum, which should be understood as the weight of a projectile that can be overcome only once.

Increased strength may be due to improved control of muscle contraction or due to an increase in the number of myofibrils. In the latter case, the sarcoplasmic reticullum simultaneously increases, and then the transverse dimensions of the muscle fibers increase.

Also, the transverse dimensions of the fibers can increase due to an increase in the number of mitochondria, glycogen depots and other organelles. The main factor for muscle growth should be considered an increase in the number of mitochondria. This is precisely the goal of classes aimed at developing strength indicators. But this can be achieved only by maintaining the rate of breakdown of protein compounds while simultaneously increasing the rate of their synthesis in muscle tissue. The following factors influence the increase in the rate of protein production:

• The supply of amino acid compounds in tissues;
• High concentration of anabolic hormones in the bloodstream;
• High levels of creatine in tissues;
• High content of hydrogen ions.

With the exception of the first factor, all others directly depend on training. To ensure the necessary supply of amino acid compounds in tissues, it is necessary to use the right program nutrition.

Principles of strength training according to Seluyanov

First of all, when drawing up a training program, it is necessary to observe the principle of choosing and observing the correct exercise technique. To do this, the athlete must understand the biomechanical features of each movement. If they are not respected correct technique, this may result in injury.

The principle of quality of effort

The athlete needs to achieve maximum tension in the target muscles in every movement. To do this, three conditions must be met:

• Use working weights at 90 to 10 percent of your maximum, performing 1 to 3 reps per set.
• When using exercise equipment weights from 70 to 90 percent of the maximum, perform 6-12 repetitions in each approach.
• When using weights ranging from 30 to 70 percent of the maximum, required amount The repetitions in each set should be from 15 to 25.

The principle of negative repetitions

For getting maximum result from training, it is necessary to ensure that the muscles are always under tension when performing movements. This is true not only when they are shortened, but also when they are lengthened. The second phase of the movement is called negative, and the first - positive. The essence of the principle of negative repetitions is to perform the movement only in the negative phase, or, more simply, when lowering the sports equipment.

The principle of unifying series

The essence of the principle comes down to reducing or completely eliminating pauses between sets. In bodybuilding, such series are often called supersets. When performing supersets, the athlete reaches the maximum time during which creatine remains in a free state. This in turn leads to an increase in the rate of RNA synthesis.

In addition, supersets increase blood flow to tissues, which significantly improves the quality of their nutrition.

The principle of split training

This principle should be used by all beginning athletes after several months of training. You need to create a split program so that each muscle group is trained once or at most twice during the week. This is because it takes the body seven to ten days to produce new myofibrils. Thus, supercompensation after strength training occurs 7–15 days after the lesson.

Super compensation system

We have already said that myofibrils are synthesized within 7–10 days. For this reason, when training with an emphasis on bulking, it should last two to three weeks. This time is enough for the anabolic background to reach its peak value. To use the supercompensation system, the athlete must stop performing developmental movements for one or two weeks, focusing on toning ones. To do this, you should use from one to three sets.

The principle of health-improving strength training

During research by scientists on the effects of strength training on the body, it was found that only healthy people can use it. But at the same time, when using dosed loads, people suffering from diseases of the musculoskeletal system, thrombophlebitis, etc. can also engage in bodybuilding. But we repeat once again that this is only possible with strict dosing of loads. In this case, the body will receive all the positive aspects that bodybuilding has:

• Increased levels of anabolic hormones in the bloodstream.
• Acceleration of anabolic processes in muscle tissue.
• Burning subcutaneous fat deposits.

There are special systems of health-improving strength training, for example, the Isoton technique. Thanks to its use, you can significantly improve your health and slow down the development of certain diseases.

About the basic principles of strength training in this video:

Strength training (using the bench press as an example) according to N.V. Seluyanov

Before starting, I strongly recommend reading this article, it contains the basic terminology and description of static-dynamic training. Let me immediately note that this program will be planned and built by me personally. But, according to the principles proposed by Professor Seluyanov.

Introduction.

Classically, any sports discipline considers certain movements and processes of adaptation to a given movement or the development of physical qualities. When planning training according to Seluyanov’s principles, consider: Nervous system, articular-ligamentous apparatus and muscle fibers. Their recovery time and how exercise affects these structures.

1. Training principles.

Before moving on to a detailed analysis of the training, you should first analyze in detail all the basic principles:

The principle of quality of effort

All approaches and exercises must be performed to complete failure so that the next repetition cannot be completed. Therefore, all exercises are performed in three versions:

1. Exercises with an intensity of 90-100% are performed in strength mode.
2. Exercises with an intensity of 50-90% are performed in power or pump mode, depending on the exercise.
3. Exercises with an intensity of 20-50% are performed in static-dynamic mode.

Exercises also affect:

1. Exercises with an intensity of 90-100% - nervous system, joint-ligamentous apparatus, vGMV (microtrauma), GMV (microtrauma).
2. Exercises with an intensity of 50-90% - articular-ligamentous apparatus and GMV.
3. Exercises with an intensity of 20-50% - OMV.

The principle of priority.

The first exercises to be performed in training are those muscle groups that are of higher priority for performing basic movements.

Example: For the bench press, the priority muscles are the pectoralis muscle, anterior deltoid and triceps. At the same time, for squats - quadriceps, hamstrings and long muscles backs.

The principle of microcycling.

This principle states that it is not advisable to perform all the muscles in one workout, therefore all muscles need to be divided into several workouts and trained separately.

Exercises are divided into two types:

Educational:

• vGMV - 3-9 approaches, 1-5 repetitions.
• GMV - 3-9 approaches, 6-20 repetitions.
• OMV – 3-4 series.

Tonic

• vGMV - 1-2 approaches, 1-5 repetitions.
• GMV - 1-2 approaches, 6-20 repetitions.
• OMV – 1-2 series.

The principle of supercompensation.

All muscle fibers, ligaments, tendons, joints and even the nervous system have different recovery times, so it is advisable to train all muscles, and all other structures, exactly when everything is restored - this concerns developmental training. Toning workouts can occur between developmental workouts.

Approximate recovery time for all major structures:

• Nervous system – 7-21 days.
• Articular-ligamentous apparatus – 7-21 days.
• Muscles (myofibrillar hypertrophy) – 7-14 days.
• Muscles (structural hypertrophy) - 3-7 days.
• Energy (glycogen reserves) – up to 2 days.

2. Training program.

By following all the basic principles, you can create a training program yourself. I'll give you an example training program for bench press.

No. 1 VGMV Developmental
№	control	intensity	podkh	repeat	Mode	Accent
1		90-100%	3-4	1-4	Power	vGMV
2	Bar press	90-110%	3-5	1-5	Power	vGMV
3	French press lying down		5	6-12	Power	GMW
4			5	6-12	Power	GMW
№	control	intensity	podkh	repeat	Mode	Accent
1	Squat	60-100%	1-5	1-12	Power	vGMV/GMV
2	Press with rubber bands	20-30%	3 episodes		Statodin	OMV
3		20-30%	3 episodes		Statodin	OMV
4			3-5	6-12	Power	GMW
No. 3 GMV Developmental
№	control	intensity	podkh	repeat	Mode	Accent
1	Barbell press horizontal bench	60-75%	3-4	6-12	Power	GMW
2	Bent over dumbbell press		3-4	6-12	Power	GMW
3	Arm extension with dumbbell lying down		3-4	6-12	Power	GMW
4	Raising your arms in front of you with a dumbbell		3-4	6-12	Power	GMW
No. 4 vGMV Supportive
№	control	intensity	podkh	repeat	Mode	Accent
1	Bench press on a horizontal bench	90-100%	1-2	1-2	Power	vGMV
2	French bench press		1-2	6-12	Power	GMW
3	Raising your arms in front of you with a dumbbell		1-2	6-12	Power	GMW
No. 5 GMW accessory muscles- developing and OMV - basic - developing
№	control	intensity	podkh	repeat	Mode	Accent
1	Squat	60-100%	1-5	1-12	Power	vGMV/GMV
2	Press with rubber bands	20-30%	3 episodes		Statodin	OMV
3	Extension of arms on a block with a cord	20-30%	3 episodes		Statodin	OMV
4	Pull-ups		3-5	6-12	Power	GMW
No. 6 GMW Supporting
№	control	intensity	podkh	repeat	Mode	Accent
1	Bench press on a horizontal bench	50-60%	1-2	6-12	Power	GMW
2	Bent over dumbbell press		1-2	6-12	Power	GMW
3	Extension of arms on a block		1-2	6-12	Power	GMW

Here was an example of 6 workouts that make up one microcycle. One microcycle takes from 7 to 21 days. This is due to the restoration of those structures that take the longest to recover. The faster a person recovers, the shorter this microcycle. If you take this microcycle as an example and plan to practice it, I recommend doing it 12-14 days in advance.

Emphasis on muscle fibers.

In the previous example, a training program was given in which the load between the GMV, vGMV and OMV was distributed approximately equally. Such training is suitable for the preparatory cycle. In the pre-competition cycle, it is better to focus on vGMV and do more tonic training at vGMV, in order to get more total CPS at an intensity of 70+.

Let me give you an example training plan, which goes emphasis on VGMV, while OMV and GMV train only in tonic mode.

No. 1 VGMV Developmental
№	control	intensity	podkh	repeat	Mode	Accent
1	Bench press on a horizontal bench	90-100%	3-4	1-4	Power	vGMV
2	Bar press	90-110%	3-4	1-4	Power	vGMV
3	French bench press		3-5	6-12	Power	GMW
4	Raising your arms in front of you with a dumbbell		3-5	6-12	Power	GMW
No. 2 GMV of auxiliary muscles - developing and OMV - main - developing
№	control	intensity	podkh	repeat	Mode	Accent
1	Squat	60-100%	1-5	1-12	Power	vGMV/GMV
2	Press with rubber bands	20-30%	3 episodes		Statodin	OMV
3	Extension of arms on a block with a cord	20-30%	3 episodes		Statodin	OMV
4	Standing barbell curl		3-4	6-12	Power	GMW
No. 3 vGMV Supporting OMV - Supporting
№	control	intensity	podkh	repeat	Mode	Accent
1	Bench press on a horizontal bench	80-100%	1-2	1-3	Power	vGMV
2	French bench press		1-2	6-12	Power	GMW
3	Raising your arms in front of you with a dumbbell		1-2	6-12	Power	GMW
4	Press with rubber bands	20-30%	1 episode		Statodin	OMV
No. 4 GMV supporting
№	control	intensity	podkh	repeat	Mode	Accent
1	Bench press on a horizontal bench	50-75%	1-2	6-12	Power	GMW
2	Bent over dumbbell press		1-2	6-12	Power	GMW
3	Arm extension with dumbbell lying down		1-2	6-12	Power	GMW
4	Raising your arms in front of you with a dumbbell		1-2	6-12	Power	GMW
No. 5 vGMV Supporting OMV - Supporting
№	control	intensity	podkh	repeat	Mode	Accent
1	Bench press on a horizontal bench	80-100%	1-2	1-3	Power	vGMV
2	French bench press		1-2	6-12	Power	GMW
3	Raising your arms in front of you with a dumbbell		1-2	6-12	Power	GMW
4	Press with rubber bands	20-30%	1 episode		Statodin	OMV
No. 6 GMW Supporting
№	control	intensity	podkh	repeat	Mode	Accent
1	Squat	60-100%	1-3	1-12	Power	vGMV/GMV
2	Press with rubber bands	20-30%	3 episodes		Statodin	OMV
3	Extension of arms on a block with a cord	20-30%	3 episodes		Statodin	OMV
4	Pull-ups		3-4	6-12	Power	GMW

Analysis:

• vGMV train – 1 time in a developmental mode and 2 times in a tonic mode.
• GMVs train – 1 time in tonic mode.
• OMV – 2 times in a developing mode and 2 times in a tonic mode.

An example of a training cycle with an emphasis on GMV.

No. 1 GMW Development
№	control	intensity	podkh	repeat	Mode	Accent
1	Bench press on a horizontal bench	50-75%	4-5	6-12	Power	GMW
2	dumbbell press		4-5	6-12	Power	GMW
3	French bench press		4-5	6-12	Power	GMW
4	Raising your arms in front of you with a dumbbell		4-5	6-12	Power	GMW
No. 2 GMV of auxiliary muscles - developing and OMV - main - developing
№	control	intensity	podkh	repeat	Mode	Accent
1	Squat	60-100%	1-5	1-12	Power	vGMV/GMV
2	Press with rubber bands	20-30%	3 episodes		Statodin	OMV
3	Extension of arms on a block with a cord	20-30%	3 episodes		Statodin	OMV
4	Standing barbell curl		3-4	6-12	Power	GMW
No. 3 GMV supporting
№	control	intensity	podkh	repeat	Mode	Accent
1	Bench press on a horizontal bench	50-75%	1-2	6-12	Power	GMW
2	Bent over dumbbell press		1-2	6-12	Power	GMW
3	Arm extension with dumbbell lying down		1-2	6-12	Power	GMW
4	Raising your arms in front of you with a dumbbell		1-2	6-12	Power	GMW
No. 4 vGMV Supporting OMV - Supporting
№	control	intensity	podkh	repeat	Mode	Accent
1	Bench press on a horizontal bench	80-100%	1-2	1-3	Power	vGMV
2	French bench press		1-2	6-12	Power	GMW
3	Raising your arms in front of you with a dumbbell		1-2	6-12	Power	GMW
4	Press with rubber bands	20-30%	1 episode		Statodin	OMV
No. 5 GMV supporting
№	control	intensity	podkh	repeat	Mode	Accent
1	Bench press on a horizontal bench	50-75%	1-2	6-12	Power	GMW
2	Bent over dumbbell press		1-2	6-12	Power	GMW
3	Extension on a block while standing		1-2	6-12	Power	GMW
4	Wednesday delt gant		3-4	6-12	Power	GMW
No. 6 GMV of auxiliary muscles - developing and OMV - main - developing
№	control	intensity	podkh	repeat	Mode	Accent
1	Squat	60-100%	1-5	1-12	Power	vGMV/GMV
2	Press with rubber bands	20-30%	3 episodes		Statodin	OMV
3	Extension of arms on a block with a cord	20-30%	3 episodes		Statodin	OMV
4	Standing barbell curl		3-4	6-10	Power	GMW

Analysis:

• vGMV train – 1 time in tonic mode.
• GMVs train – 1 time in a developmental mode and 2 times in a tonic mode.
• OMV – 2 times in a developing mode and 1 time in a tonic mode.

3. Periodization and load cycling.

If we consider the program from the point of view that one microcycle is 7 days. Then any macrocycle will cycle along a sinusoid. A more intense week, followed by a more voluminous one. This is due to developmental and toning training.

Macrocycling can take place according to any preferred system. The most important thing in load cycling according to Seluyanov’s principles is observe the necessary recovery. The cycles can be built completely different, you can also use different exercises, the main thing is to give the necessary rest to recover after training.

Example: Variable cycling of the main developmental exercise for vGMV will be considered.

weeks	Exercise	int	podkh	repeat	KPSh
1-2	Bench press	80-82,5	5	4-5	20-25
3-4	Bench press	87,5-90	3	3-4	9-12
5-6	Bench press	80-85	4	4-5	16-20
7-8	Bench press	90-92,5	2	2-3	4-6

Analysis:

• 1-2 weeks: A more voluminous layout is performed (5x4-5), which in total gives 20-25 KPS, but at the same time the intensity is 80-82.5%
• 3-4 weeks: A more intensive layout is performed (3x3-4), which gives a total of 9-12 KPS, but at the same time the intensity is 87.5-90%
• 5-6 weeks: A more voluminous layout is performed (4x4-5), which in total gives 16-20 KPS, but at the same time the intensity is 80-85%
• 7-8 weeks: A more intense layout is performed (2x2-3), which gives a total of 4-6 KPS, but at the same time the intensity is 90-92.5%

As you can see, there is a variable cycle of increasing intensity and falling CPSH, followed by a drop in intensity and increasing CPSH.

General conclusions:

Professor Seluyanov is not a powerlifting coach, so it is impossible to say that his cycles do not work, because there are no Seluyanov cycles. These cycles are put together by other people, referring to Seluyanov’s theoretical and practical basis.

The professor provided various information about how muscles react to a particular load. He gave approximately the rest time of various structures. And now people, using this knowledge, create their own training programs.

Seluyanov is not subject to criticism because all his recommendations and knowledge are scientifically confirmed in laboratory conditions. And whoever does not know how to correctly perceive knowledge, does not know how to estimate the recovery time of his body and give the necessary training load will not get results, and Seluyanov is not to blame for this.