Schemes of approaches and recurrences

1 Approaches and recurrences depend on your physical and emotional needs. There are different systems of their association. For growth of weight it is necessary to hold a muscle in a pressure not less than 36 seconds, what even in 5 approaches not always is possible. If the pressure is less long, force progresses only, therefore is frequent at the athletes having smaller volumes of muscles, but they have ability to connect more effectively the nervously-motor connections, and sometimes force is more useful. This second parity is frequently used in trainings on force by powerlifters. Rate of execution on force is fast.

For joint growth of force and weight it is necessary to execute 6-8 recurrences from 84-88% of the maximal weight on a shell. Rate of execution is average (2 seconds takes a way of weight upwards and 4 seconds downwards). For development of endurance it is necessary to work in conformity: 10 second takes way upwards and 15 seconds downwards. Execution is very slow. Quantity of recurrences is 15-25. This variant develops endurance and breath. Solid jump of forces could be felt already after 6-8 weeks of trainings. Earlier progress can affect at specific features, not differently.

Beginners should not on the first year of trainings do in the first approaches less than 3 recurrences. Otherwise they can receive set of little traumas, which later will make itself felt. Exception: you must do 1 time in 6-8 weeks carry out 1 test on the maximal execution in the certain exercise.

In trainings often it is necessary to change quantity of recurrences (F. Zejna's method). In one day you should do 8-12 recurrences in exercise (80 % of a maximum) and at the same training in other approach after rest to do 6-8 recurrences (85 % of a maximum of weight), and in the end to do the approach at 15-25 recurrences (60 % of a maximum). Warm-up with more than 12 recurrences is not recommended, in of the second approach there will be a recession of force. Working on force, it is impossible to do long breaks (the best time is 1-2 seconds), differently begins intensive growth of muscles. In approaches with recurrences more than 15 times breaks are good till 5-10 seconds. Always try to execute in recurrences exercises very purely and correctly. L.Skott says, that for him in training "each recurrence is equated to the approach, and the approach to series of approaches". It means, that each recurrence has a big price.