Стратегия в една серия

Добавена на 23 Ноември 2012 | Категория: Тренировки | Добави в любими

Представяме на вашето внимание стратегията на Дориан Йейтс „Една серия до отказ” с която той не само се издигна на върха, но и ще остане завинаги в историята на бодибилдинга.

Започнах да изпълнявам по една основна серия от упражнение чак след като спечелих първата си титла „Мистър Олимпия” през 1992г. Дотогава изпълнявах по две серии. Ето как се развива развиха тренировъчните ми натоварвания и интензивността през този период.

Започнах да тренирам през 1983г. когато на мода бе обемната тренировка – 20 серии за мускулна група. Инстинктът обаче ми подсказа, че този начин не е за мен и след като прочетох доста информация, бях привлечен от системата на Майк Менцер “Heavy Duty”, пропагандираща интензивна вместо обемна тренировка. Започнах да тренирам четири дена седмично, но много бързо почувствах че претренирам и се върнах на 3 дена седмично, като работех половината тяло в една тренировка. След загряване правех три упражнения с по три серии за големите мускулни групи и три упражнения с по две серии за по малките. С малки промени това бе подходът ми до 1986г.

Усещайки, че съм получил максималното от тази методика, изобретих тройния сплит, при който тренирах две големи мускулни групи в една тренировка. Заедно с това намалих тренировъчното натоварване и увеличих интензивността, намалявайки основните работни серии до две за упражнение. Всяка тренировка, траеща около 45 минути, бе 4 пъти в седмицата, като работех върху всяка мускулна група 3 пъти на 14 дена. Бях вмъкнал форсирани повторения, понякога използвах метода „пауза-почивка” и негативни повторения. Тези техники за напреднали прилагах обаче само в последната серия на определени смесени упражнения. Към този метод на тренировка се придържах чак до 1992г. когато след спечелването на „Мистър Олимпия” увеличих интензивността още повече.

Замисълът ми бе, че имайки предимството да съм напреднал и със силата и възможностите си за психическа концентрация, можех да вложа 100% в една основна, работна серия, да стигна до отказ и да получа оптималния мускулен отговор. Дори когато правех по две серии за мускулна група, чувствах, че може би по време на първата задържам нещо като резерва, в запас за втората серия. А когато почнах да правя по една серия, знаех, че всичко може да отиде – и трябва да отиде – в това единствено усилие.

В подготовката си към това „усилие до отказ” трябваше да правя пълно разгряване. При тежките смесени движения правех 3 загряващи серии. Ето така развих своята стратегия за една серия. Отне ми 9 години здрави тренировки, за да стигна до това ниво. Трудно е, физически и психически, постоянно да влагам всичко, което имам, в една главна серия, но вярвах в това. И 6-те ми титли „Мистър Олимпия” доказват, че си е струвало.

Етикети: стратегия една серия до отказ, дориан йейтс

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