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Supertraining PDF
Supertraining PDF
Yuri Verkhoshansky
Mel C. Siff
CONTENTS
Acknowledgements.i
ii
2.
iii
3.2.2 Strength-Endurance.142
3.5.5
3.5.6
Parameters of Flexibility..179
Soft Tissue Biomechanics and Flexibility...180
Flexibility, Stability and Muscle Activity
4.2.2
4.2.3
4.2.4
5.5
5.6
6.
6.1
ORGANISATION OF TRAINING.313
The Development of Training Organisation...313
Ways of Organising Training314
6.2
6.3
6.4
6.5
6.6
6.7
6.8
Classification of Sports..345
Characteristics of the Training Process...346
6.8.1
6.8.2
6.8.3
6.9
vii
7.2
7.3
7.4
Muscle Training416
7.4.1 A Summary of Movements of the Joints416
7.4.2 Examination of Some Joint Actions ...418
viii
8.3
8.5 Overtraining..441
8.6 Restoration and Stress Management..444
Stress and Restorative Measures
Application of Restorative Measures
Restorative Means
Massage Methods
Massage Variables
Further Fundamentals of Sports Recovery
Complexes and Periodisation in Restoration
Research into Restoration Methods
Sports Science and Stress Management
8.8
8.9
ix
Bibliography in Russian552
Bibliography not in Russian..556
9.2 The Shock Method for Developing Power563
What is reactive ability?.....................................................................................................................563
What is the Shock method?................................................................................................................563
History of the Shock Method..563
Guidelines for using the shock method...565
Technique of the depth jump..565
Recommendations for using depth-jumps..566
Program to develop explosive strength and reactive ability of the leg muscles.567
Program for Perfecting Starting Acceleration572
Program for improvement of ball throwing speed..575
CONCLUSIONS577