Características del delito de enriquecimiento ilícito

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CHAPTER 6 – GENERAL PHYSICAL PREPAREDNESS

General Physical Preparedness

A pyramid mathematically is only as tall as its base.

SPP PF

GPP

SPP = Special Physical Preparedness PF = Physical Fitness

GPP = General Physical Preparedness

General physical preparedness is imperative to reach the top. An individual must recover from work- out to workout. As the training becomes harder and more intense, better recovery methods must be employed. This can include lexibility, mobility, speed and endurance work. Sometimes perfecting form, receiving a massage, employing water therapy or electro stimulation, and using all rehabilitation procedures needs to be implemented. An individual should keep a record of his or her pulse and blood pressure to determine trainability at all times. If you don’t have a plan, you plan to fail.

Speaking of the level of preparedness, general physical preparedness (GPP) must be a priority in train- ing. But how?

The best GPP training I have found for both the upper body and lower body is sled work. Kettlebells are great for increasing GPP, but how much is too much and how much is not enough? When you do a lot, how do you taper the volume and how high should the intensity be? There are four training periods in the cycle:

1. Accumulation. A lifter must include as much work in his cycle as possible. High volume in training is effective. An intensity zone must be planned by the lifter or coach that is man- ageable, meaning loads that can be repeated fairly easy and that can be performed for some predetermined time. All muscle groups must be trained. Work on increasing bar speed for the powerlifter, and concentrate on technical weakness and, of course, raising GPP.

2. Intensiication. Now, eliminate some exercises and concentrate on the main task.

Example #1: Reduce belt squatting and raise the amount of box squatting per week and per month.

Example #2: Cut back on slow deadlifts such as rack pulls and concentrate more on speed pulls. Eliminate some type of sled pulls by trips or weight.

Example #3: Do only the lat exercise that works best for you in volume and number of reps, concentrating more on full-range pulling.

3. Transformation. Now it’s time to evaluate the two previous periodizations. The powerlifts, box squat, and deadlift are selected along with three or four special exercises that work best for you. Doing the wrong exercises will not work. Be sure in your selection that they will make you stronger on contest day. This prevents overtraining. While doing the heaviest train- ing, or commonly circa-max phase, proper restoration methods play an important role during the last phase of training. Also, check your nutrition plan. It is important to pay attention to nutrition throughout the year, but during the transformation phase, it is very important. 4. Delayed transformation. This is a tapering-down phase that should last 14 to 21 days from a

contest of high importance. The total volume and intensity zone are lowered considerably the previous training periods. You must be fully recovered on competition day. This is a guideline that Westside follows and so far has produced 11 2,500-pound totals and ive 2,600-pound totals. By using the conjugate system, everything falls together. You are more muscular, faster and better conditioned and, most importantly, stronger. More information can be found in Thomas Kurz’s Science of Sports Training (2001) and V.M. Zatsiorsky’s Science and Practice

of Strength Training (2006).

It is common to see Westside athletes pulling a light sled with one or two 45-pound plates for up to ¾ of a mile or using weight vests up to 100 pounds for a mile. Westsiders also walk with ankle weights from 10 pounds to 40 pounds for ½ mile or walk for a ½ mile with a Zercher harness with up to 135 pounds for ¼ mile at a time. A combination of any of the above can be implemented. Westside uses a non-motorized treadmill known as the tread sled. With this device, we attach bands around the waist or ankles. Vest and ankle weights also can be used.

GPP can be enhanced with bounding and jumping exercises. Long jump, triple long jump and box jumping should be done on a regular basis, adding ankle weights, weight vests, dumbbells or a combi- nation of all three. Jumping while standing on foam also can be performed. Sitting on a lower box then jumping onto a predetermined box works well for standing long jumps as well. Remember, jumping is the most basic plyometrics (plyo) drill. Many of our powerlifters came from football backgrounds any- where from high school to college. Jim Wendler comes to mind. Jim played at Arizona as a fullback. He was one of the most explosive lifters I have ever seen. He went on to squat a grand, and it was just as explosive. I surmise it was part genetics and a larger part GPP from his sports background.

The Soviets had a general plan for all athletes for the irst three years known as the rule of three. This should occur in the early stages of training prior to specialization training for a particular sport. It is intended to develop jumping, coordination, endurance, lexibility and general strength abilities. If a youth is pushed into specialization, barriers can occur. The most common is the so called speed barrier. This means one learns to move at a certain speed but no faster. CNS automatically moves at a certain speed, developing frequency standards. Doing more of the same work does not help, but, in fact, com- pounds the problem. The answer is to use new stimulants to bring about new results in a way to make the lifter forget his physical and mental barriers.

Hypertrophy training is important. At Westside on all training days we, of course, try to increase mus- cle mass. After the classical lifts, we work on one or more muscle groups because we know strength increases when the CNS is stimulated and improved. Coordination is developed when muscular devel-

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opment is improved, providing the exercises are correct for the chosen sport.

It is common sense to train two to four smaller exercises after the barbell is retired for the day. On dy- namic or ME day, the hamstrings, lower and upper back must be worked heavily and directly. The abs, calf and connective tissue must be strengthened through a wide range of repetitions up to 100 reps and higher for soft tissue development, which is important for storing the kinetic energy.

Performing 200 leg curls a day with 10-pound to 20-pound ankle weights is common at Westside. Also, doing 100 reps for a set or two with light dumbbells on the incline, decline, seated or lat bench on lower body day.

On dynamic day, it is common to do reverse hypers or glute/ham raises or both. For these two spe- cial exercises, a volume of 600 reps per month should be performed that’s 20 reps per day, a doable amount. As far as reverse hypers, 40 to 60 reps with heavy weight twice a week works best. That’s 240 heavy reverse hypers a week and a total for reverse hyper work at 50 percent of the dynamic day and max effort day. Reverse Hypers TM volume is about four times the speed squat volume.

Lat work is such a high volume; it’s hard to estimate. Executed four days a week, it’s more than 300 reps per week, repeated week after week.

Abdominal work is also completed using a very high volume. When using Kettlebells for overall body strength, the repetitions are astronomical. Sled work for upper and lower body, even for strength or strength endurance, can take up to two hours of training per week including restoration.

As can be noted, the above mentioned work can be implemented after the speed or ME workout. As an alternative to ME work, the Westside system allows one to alter the work from multi-joint training to isolating a muscle group as much as possible.

A hypertrophy workout for the lower back can be harder to recover from than from squatting and deadlifting because of such high volume: 80 percent special and 20 percent classical lifts.

All work is directed to one area. A good example is Reverse Hypers TM done in a super-set fashion,

which causes massive stimulation in the spinal erector and lumbar region.

Glute/ham raises completed as a super set along with ankle weighted leg curls in sets of 50 reps for curls and three to ive reps for the glute ham raise will induce a massive amount of blood in the area. This increases the number of myoibrils per muscle iber and ilamental area density by doing the cell size. The side beneit is increased size and strength of the soft tissue, including connective tissue, contributing to the ability to control and use a higher amount of kinetic energy. This is how imperative small workouts are because they can increase strength, especially explosive strength.

For the weight lifter or the powerlifter GPP should blend closely to special physical preparedness (SPP). Goodmonings in different styles to help a deadlifter who rounds over, hence bent over Good- monings. A sumo puller or Olympic lifter could use the arched back style and, of course, a wide va- riety of pulls for the Olympic lifter or power. Sled pulling in slow motion sprinting. Cross country skiing or back packing are excellent non-stressful methods of GPP as well. Even short ballgames from soccer and football to tennis and table tennis for hand-eye coordination support GPP. Don’t overdo it to where recovery is not happening. Just like training, GPP must be optimal to your level of physical preparedness. Always use a wave-style period action plan just like a weight program. My good friend Mark has his views on Kettlebells through his vast experience.

The Box Squat of Kettlebell Swings

By Mark Reifkind

Pavel Tsatsouline dubbed it the “Rif” swing (after my nickname). My wife Tracy, who uses it exten- sively in her swing classes, calls it “hike, swing, park” as this describes the mechanics best. I like to call them power swings as, just like in the box squat, more power is generated with its use compared to a squat or a swing that relies on the stretch relex.

But whatever you call it, this version of the basic two-handed Kettlebell (KB) swings is a winner. I came up with it originally while teaching certiication course as a corrective drill for a student who, while capable of reloading his hips after the irst swing, did not do so. He would do the irst rep cor- rectly, then fall into ‘mini’ swings, never sitting back again and re loading his hips.

So I made him do just single rep swings; parking the bell on the loor and holding the hinge position, then hiking it back behind him strongly, then standing up as powerfully as he could. You pause in the bottom position between reps for at least one full second, in an arched back hinge position to ensure you’ve stopped most of the stretch relex.

It worked very well for correcting the student’s form, but, more importantly, I realized that this version of the simple KB swing was a seriously powerful one, and worthy of using as a special exercise in its own right.

The concept is the same as in the box squat—take the stretch relex out of the movement so that all the force has to be generated by sheer muscle contraction each rep. Pavel estimates that it requires 35 percent more energy for each rep. More work in less time is a great way to increase intensity without increasing the mass of the KB.

With this drill you can also really concentrate on putting everything into each and every rep. It also works very well with a jump stretch band attached. This really requires huge starting strength, increas- ing the rate of force development, accommodating resistance AND creating a serious eccentric over- load.

It also works as an excellent way to check your form as you have time in the bottom of each rep to arch the back. Retract the shoulders back into the socket and lex the lats and get ready to explode the

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next rep! One should never feel the lower back ache in the bottom hold position; the tension should be in the glutes, hips and upper thighs. It’s a good check on one’s correct hinge position.

This is an exercise that is good if one’s back is tired or a bit touchy as you don’t have to reverse the eccentric forces in the bottom of the swing and that is easier on the lower back.

Although it can be done strongly for up to ten rep sets without too much power loss, I recommend three to ive rep sets. You can certainly limit the rest periods like you do in speed squat training off the box with these low rep sets to keep tension levels high. But it’s not necessary either and one can use two to three minute rest periods to maximize force production on each rep and set making it more like a maximum effort exercise.

Medium weights work well for higher levels of RFD but the exercise also allows for heavy bells to be used as well. It can also be done with one arm swings, snatches and KB cleans for excellent effect and a very different training stimulus. Double bells also can be a good variation and are tough in their own unique way.

A most important thing is to NOT let the mid spine collapse as one hikes the bell(s) back. You must keep this area locked in and only use the lats to move the weight. Your bodyweight should be close to heels and you should shift back a bit prior to the start of each rep connecting the two centers of gravity involved (yours and the Kettlebell) into a combined center of mass. This will not only make the move- ment stronger, but safer.

I usually alternate this version of the two hand swing every other week with its ballistic brother. The irst time I tried this it immediately brought to mind the box squat and all its unique attributes. I knew the KB version would be just as productive in its own way.

Swing Hard! Mark Reifkind

MSFG

Mark Reifkind, Master SFG, has been training, competing and coaching since his gymnastics days in 1972. He has trained as a gymnast, endurance athlete, bodybuilder, powerlifting and KB athlete. He was the Head Coach for Team USA Women (IPF) in 1995 and coached Cath- leen Kelii to her three top ive IPF World inishes in the 56 kg class.

Reifkind is also the author of Mastering the Hardstyle Kettlebell Swing (2008) and Lats, the

Super Muscles (2010), both available through his website http://Giryastrength.com.

More Workouts:

2. For the grip, arms, upper back and delts, implement Kettlebell cleans and snatches for 60 seconds of work and 30 seconds of rest between sets.

The workout must be dense, meaning to the actual work done in a time period not counting best. For example, perform heavy barbell rows for sets of six to 10 reps with Kettlebell work. An individual can’t always super set when doing heavy isolated exercises because it depends on his level of pre- paredness.

Box Jumping

Jumping is a compilation of motor abilities. Timing, coordination and concentration play a large role. How strong an individual is depends on how much explosive strength and strength endurance he possesses. There has been a vast amount of literature on jumping and bounding plyometrics: lightened methods where some percent of the athlete’s body weight is removed to perform a move- ment faster. Of course, if bodyweight is reduced, an individual should move faster. If there is a method that could make it possible to run and jump better, would you use it? Of course! It is called contrast method training.

My personal thought on jumping is to use mostly resistance jumping for sports although this falls into the General Preparatory Phase. The game performance requires one to not only jump in one direction, but in all directions. This is sport speciic. The position coach should be aware of the sport’s tasks that are required for his or her designated position. Jumping in the wrong direction is of no value regardless of how powerful the jump is. Consequently, knowing sports tasks are perfectly positioned, but with little explosive strength, is also of no or little value to a team’s success.

Many of the greatest jumpers were Soviet weightlifters for two main reasons: they participated in a sport where the goal was speed strength and they were very strong. Dave Rigert, a Soviet weightlifter ran a reported 10.40, 100 meters at 198 pounds. He could outrun any Soviet sprinter for 40 meters. A 181-lifter Yuri Vardanyan could jump vertically 38 inches without specializing in jumping. Yuri also came close to a 12-foot standing long jump. Vasily Alekseyev, the 160 kg SHW Olympic lifting champ, ran an 11.50 100 - meter and had a 28-inch vertical (Yessis, 1987).

I mention his indings only because my powerlifters have exceeded these numbers except Yuri’s long jump. They don’t specialize in jumping either. However, how hard is it to jump with no weight after squatting 905 pounds at 181 bodyweight? It is a misconception that as a person becomes stronger, he gets slower, and it is true one must train correctly. One workout raises absolute strength; a second workout 72 hours later is used to develop acceleration, which is called the Dynamic Method. The method is also used to improve the rate of force development and explosive strength (Zatsiorsky, 1995).

Common sense is not that common, but if a lifter’s max squat is 400 pounds, how fast can he move 200 pounds or 50 percent? It would make sense if he could squat 800 pounds, then, he could move 400 pounds as fast as the 400-pound squatter could move 200 pounds. They are both 50 percent of their max. Therefore, how fast could an 800-pound squatter move 200 pounds or the 50 percent of the 400-pound squatter when the 200 pounds is only 25 percent of his 800-pound squat? The answer is much faster. This is only understood by the well-trained, strong athletes who are few.

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V.M. Zatsiorsky states that a shot putter who can max bench 440 will not throw farther if his bench goes to 551 pounds. M. Yessis, Ph.D., concurs with V.M Zatsiorsky (Yessis, 1987). Their assumption is that the 551 pounds would be slower than 440 pounds. This is not true if the Westside style wave periodization is implemented to develop a fast rate of force (F=MA), meaning the dynamic method. Throwing sports are a speed-strength sport. With this being said, the coach or athlete should not mea- sure a maximal lift to his throwing distance, but rather the bar speed with 75 percent to 85 percent weights for speed strength development.