"Stretch-fast" method: a new approach to the training process

Аннотация

Annotation. The mechanism of management of the training process is the "tip of the iceberg" for all specialists working in all related sports areas: rehabilitation, sports of higher achievements, mass health-improving physical culture. A competent correlation of biological and pedagogical knowledge in the hands of a methodologist is the most effective tool for achieving the best scientific and practical results. Thoughts and ideas can and should be realized within the framework of coaching practice, but on the way to their implementation, the level of theoretical and empirical evidence is of great importance. In the thinking process of the trainer-scientist there is no place for ignorance, but coaching curiosity is welcomed. The article proposes a new training method for expanding the arsenal of trainers-practitioners. Previous detailed analyzes of the scientific literature on the subject - stretching muscles in physical culture, the speed of lifting weights, ballistic abbreviations in sports made it possible to deeply study published materials and come to definite conclusions. Despite the excessive popularity of  

stretching in practice, one can not use this approach in physical rehabilitation without reason. The effectiveness of this "tool" in trauma and fighting muscle pain is in doubt. However, as one element of the method can be applied and considering the greater efficiency of the static type of stretching (it better reduces muscle tension in comparison with dynamic and ballistic reduction regimes). The second element involves quick execution (ballistic training). As a supplement to the review article, some more data from modern studies in favor of the effectiveness of ballistic training can be cited. The average speed of the ballistic squat is 14% higher than the equivalent of the non-ballistic. The average strength of the positive pulse is 24% greater than the average force of the boom offset peak (by 6% more) than in the non-ballistic training, where the peak of the barbell  displacement was used to identify the final lift phase. The ballistic regime contributes to the increase of mechanical variables only at a lower load, producing greater force. For efficiency, heavy loads (15-60%) should not be used. Several ballistic exercises can successfully supplement the program of high-intensity training (experimental data were obtained by performing push-ups).