Re: Question and Answer Session with Dr. Anatoly Bondarchuk

[Guest guest]

> *There are three types of learners all with different characteristics

> of learning. All athletes should learn the same thing but all arrive

> at the result in different ways and different time scales.

>

*******

Dr Bondarchuk,

I would like to ask if you can detail a little bit about the different

style of learners, how can we identify them, and how can we optimize

motor skill learning for each category.

Thank you,

Dan Partelly

Oradea Romania

[Guest guest]

>

>

> Dr. Anatoly Bondarchuk has kindly offered members of the group the

> opportunity to ask him questions related to his training methods.

> Please submit questions to the group for Dr Bondarchuk to answer.

>

***

My question for Dr Bondarchuk is below:

Matuszewski stated:

" In recent years, the outstanding OL performances of some of the

central and eastern athletes has surprised and stunned some countries

long considered masters of certain sports…Competitive sports

especially when spurred by national pride, make heavy demands on the

human body to produce outstanding performance. To this end Mother

Nature provides humans with considerable capacity for physical

effort – but such effort is always made at a great price…fatigue….A

key to the success of the eastern European athletes may not simply be

how well they train but how well they regenerate and recover from

heavy training… "

Medvedyev, Soviet weightlifting coach stated:

" Restoration measures should be considered an integral part of

training. "

Homenkova stated:

" The topic of restoration – whether it be restoration after a bout of

exercise, during or immediately after a training session or during

the interval between sessions –is vitally important in sports

training…In light of today's heavy training loads coaches simply

cannot ignore the various means of restoration "

***What regeneration/restoration methods did you use with your

athletes and to what extent?

Thanks in advance

Carruthers

Wakefield, UK

[Guest guest]

Dr. Bondarchuck,

I have read that you use the half squat quite a bit in your training

programs. What exactly is the reason for this? Do you think that, if

all other factors being equal, they have a better carryover to the

vertical jump than full squats due to being more specificity?

Thank you,

Ian Schmidt

Sacramento, CA

[Guest guest]

Dr. Bondarchuk,

Could you explain the weekly workout schedule of one your lifters? Also, is

their anytime you use isometrics with your lifters or catching of fallen

weights like absorbing force.

Thank you for your time,

Warren Buirch

109 Road

sville, New Jersey 08012

USA

[Guest guest]

> My question for Dr Bondarchuk is below:

>

> Matuszewski stated:

> " In recent years, the outstanding OL performances of some of the

> central and eastern athletes has surprised and stunned some

countries

> long considered masters of certain sports…Competitive sports

> especially when spurred by national pride, make heavy demands on the

> human body to produce outstanding performance. To this end Mother

> Nature provides humans with considerable capacity for physical

> effort – but such effort is always made at a great price…fatigue….A

> key to the success of the eastern European athletes may not simply

be

> how well they train but how well they regenerate and recover from

> heavy training… "

>

> Medvedyev, Soviet weightlifting coach stated:

> " Restoration measures should be considered an integral part of

> training. "

>

> Homenkova stated:

> " The topic of restoration – whether it be restoration after a bout

of

> exercise, during or immediately after a training session or during

> the interval between sessions –is vitally important in sports

> training…In light of today's heavy training loads coaches simply

> cannot ignore the various means of restoration "

>

> What regeneration/restoration methods did you use with your

> athletes and to what extent?

Dr Bondarchuk writes:

Methlods of restoration

Physiothertapeutic massage, Sauna (2/week)

Pedagogical

In training throw, strength, jump and running segments are

alternated. For example, hammer throwing and strength exercises.

IN weekly cycles throw, strength, jump and running training is

alternated (for ex. on MWF discus throwing, T<TH<S strength

and jump exercises)

100% loads are used for 3 weeks and on the 4th week, volume decreases

by 50% and for intensity, only low and moderate zones -- from 50-

80% are used.

=================

[Guest guest]

I spoke with Dr Bondarcuk's son in law last night and he responded as

follows:

Precentage of intensity is percentage of 1 rep max. Volume is the

total number of exercises. Lastly, drop the weight in half but keep

the reps the same.

Yosef

Muskegon,Mi

> > 100% loads are used for 3 weeks and on the 4th week,

> > volume decreases

> > by 50% and for intensity, only low and moderate

> > zones -- from 50-

> > 80% are used.

> >

>

[Guest guest]

Dr Bondarchuk responded as follows:

Only half squats are used because they are more relevant. An athlete

does not bend down to a full squat to jump.Higher loads can be used

in the most relevant portion.

Yosef

Muskegon,Mi

Supertraining , " ianjschmidt " wrote:

>

> Dr. Bondarchuck,

>

> I have read that you use the half squat quite a bit in your training

> programs. What exactly is the reason for this? Do you think that, if

> all other factors being equal, they have a better carryover to the

> vertical jump than full squats due to being more specificity?

>

> Thank you,

>

> Ian Schmidt

> Sacramento, CA

>

[Guest guest]

Dr Bondarchuk's response is as follows:

Weekly workouts can vary greatly. Generally 5-6 workouts per week

using only dynamic exercises. The volume is normally between 7-10 per

session.

Only dynamic isometrics are ever use, never pure isometrics. Catching

falling weights is never used.

Yosef

Muskegon,Mi

>

> Dr. Bondarchuk,

>

> Could you explain the weekly workout schedule of one your lifters?

Also, is

> their anytime you use isometrics with your lifters or catching of

fallen

> weights like absorbing force.

>

> Thank you for your time,

>

> Warren Buirch

> 109 Road

> sville, New Jersey 08012

> USA

>

[Guest guest]

Could you give us an example of the usage dynamic isometric exercise in weight

training program? Is their any research on catching repelling weights from the

former CCCP?

Warren Buirch

109 Road

sville, NJ 08012

[Mod: An example weight training program will be posted in the files section

tomorrow.]

Re: Question and Answer Session with Dr. Anatoly

Bondarchuk

Dr Bondarchuk's response is as follows:

Weekly workouts can vary greatly. Generally 5-6 workouts per week

using only dynamic exercises. The volume is normally between 7-10 per

session.

Only dynamic isometrics are ever use, never pure isometrics. Catching

falling weights is never used.

Yosef

Muskegon,Mi

>

> Dr. Bondarchuk,

>

> Could you explain the weekly workout schedule of one your lifters?

Also, is

> their anytime you use isometrics with your lifters or catching of

fallen

> weights like absorbing force.

>

> Thank you for your time,

>

> Warren Buirch

> 109 Road

> sville, New Jersey 08012

> USA

>

[Guest guest]

Dr Bondarchuk will answer more questions next month. However, I can

comment on this topic enough to suffice.

Some examples would be holding a squat position with a modest load

for 1-6 seconds and then jumping out of the position.

One might also hold an athlete at the extreme range of motion of hip

flexion/extension while the athlete tries to overcome the resistance.

When the hold is released, the athlete explodes through the full

range of motion.

Yosef

Muskegon,Mi

> >

> > Dr. Bondarchuk,

> >

> > Could you explain the weekly workout schedule of one your

lifters?

> Also, is

> > their anytime you use isometrics with your lifters or catching of

> fallen

> > weights like absorbing force.

> >

> > Thank you for your time,

> >

> > Warren Buirch

> > 109 Road

> > sville, New Jersey 08012

> > USA

> >

>

[Guest guest]

>

> Could you give us an example of the usage dynamic isometric exercise

in weight training program? Is their any research on catching repelling

weights from the former CCCP?

>

***

A number of studies were conducted by Verkhoshansky and other Sovet

scientists - see the Soviet Sports Review. Dr Siff also refers to

numerous forms in his Supertraining text.

Carruthers

Wakefield, UK

[Guest guest]

Warren,

Dr Yessis has adopted many of the practical ideas or

Verkhoshansky and Bondarchuk as well as others. Dr Siff was more of a

theorist [a brilliant one], than a coach.

Dr Verkshoshansky laid out a good deal of practical ideas in his

Coaches Manual. In fact, there is little theory in the book.

Dr Yessis has supplied many examples of special strength training

exercises in a few of his books.

One example of repelling weights is to do an explosive version of the

leg press. Another is to drop medicine balls from above with the

athlete laying down with feet in the air and then repelling the ball

and psuhing it back up explosively.

If you have more specific questions for a particular sport, let me

know.

Yosef

Muskegon,Mi

> <<<A number of studies were conducted by Verkhoshansky and other

Sovet

> scientists - see the Soviet Sports Review. Dr Siff also refers to

> numerous forms in his Supertraining text.>>>

>