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watching the swarm
Join Date: Nov 2006
Posts: 3,315
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Nice read on Weightlifting
Long but interesting read, apparently a lecture by Ivan Abadjiev (former Bulgarian weightlifting coach). I'd link it, but I received it off the Supertraining newsgroup, which is only accessible for members.
"This material that I have prepared here for you for today is the same
material that I lectured on in front of the Greece Committee last
spring.
They specifically asked me to present my material because one of
their athletes, Ekatarina Tanou, was using this method of training
and has incredible results using this method. She was third in the
world for 100 meter sprint, and last year she was one of the best
white athletes, and she has been using my methods of training.
If you pay attention to what I am saying and if you think logically
about what I am saying then you will see that this method is
applicable to almost any sports training. We will be concentrating
on weightlifting nonetheless.
I have been asking myself a question, why such countries such as
Uruquay, Paraquay, Peru, not to mention Brazil, have incredible
achievements in, say, football, considering that those countries do
not have stable sports methods or academic sports development. And
yet, they have better results in comparison to other countries like
Germany or Russia, which have been studying sports as an academic for
a very long time.
The other question that I have been asking myself is why such
universal athletes do not exist anymore, why it is so difficult to be
good in different disciplines, such as only 100 meters or jumps.
These athletes who do only one discipline they do it well but it is
almost impossible to be good in a lot of disciplines at the same time.
The same question is with athletes who train 10 different
disciplines. They have a mediocre scale of good results. For each
sport they are not at their best at one of those sports because they
try to perform good in all the 10 of them which prevents them from
being good at only one sport.
The fourth question that I have been asking myself is why, when
observing animals, for instance, they don't have micro and macro
cycles. They don't have leisure periods. They are all the time
active. They don't have performance of 80% or 70%. They only have
performance achievements of 100% all of the time. The way that
animals prey, whatever they do, they do it their best and they do it
at 100%. This is the way they survive.
Please forgive me for the simpleness of these examples, but everytime
I talk with opponents who do not share my point of view, I have found
that this is a simple method of explaining the way I think and the
way muscles work and this is a simple way to present it graphically
although it is not an academic way.
As you can see this is a train with coaches which is performing a
certain function. We can compare this to a group of muscles or to a
muscle fiber which also performs some kind of duty. It also has
dynamic function……
Literally there is a difference between a living organism and this
machinery, and I will try to talk about that…….
This is the precise way that a human body would function or human
muscles or any living organism's muscle function. That when there is
a lack of energy, there is a signal sent to the brain which, on its
behalf would provide them with nitrogen and whatever else is needed
for them to function (energies) through the blood circulation
system. Up to here the mechanism of the way they work is absolutely
identical.
But the difference between the living organism and the machinery
shown here is as follows. points to a different portion of the
second diagram.
Now we have switched on the little trains. This is a law in organics
that the function builds the organ, or, the muscle. And when they
function, they form new structures. On the examples shown, they are
growing. First of all -- this is the coal storage, if we are talking
about the train -- so it will extend its size.
As they enlarge their size, the number of . . .
This is a human cell and in the cytoplasm there are swimming those
organelles which have this shape and form. This is basically how the
energy received into a cell is deformated [sic] so the cell can use
the energy provided. That is why they are called energy stations of
the human cell. This is where energy is formed, and in the
appropriate measure, then it goes into becoming energy that the human
organism needs to perform.
This means that the number of those mitochondria is bigger so that
the size of the whole cell will change and become bigger also. Which
practically means that the more energy it receives, the more it
grows, and the stronger the power of the engine will be……
And those are the different shapes of muscles. We have one muscle
that could be one after another one, when they're parallel, . . .
this is the different types of muscles. They all have a particular
function, they all react to different things. For instance, when we
have slower, but heavier exercise, then those muscles [pointing to
____ fiber arrangement] are the ones that are doing the work. The
ones that need speed and heaviness at the same time, then those
parallel muscles are activated, because power or strength of the
muscles depend on different things, different parameters.
The part of the muscle which is contracting is called sarcomera. The
longer it is, the faster it reacts, the faster it contracts. The
shorter it is, it could provide enormous strength, but for a longer
period of time. And there are muscle groups that can work without
oxygen provided, anaerobically. And there are those muscles who work
aerobically, with oxygen.
For instance, when we have a sprinter or cross runner, this is the
muscle which is activated [he points to his hip flexor/ upper outer
thigh area]. This is used for running and sprinting and longer
running periods. Those two muscles which are located on both sides
of the knee, they take part when sprinting is necessary, also called
out of phase muscles. They turn food into energy without using
oxygen. When we are talking about longer distances, then the energy
is formed using oxygen. So that the ones that are used for longer
running distance, they have a bigger number of mitochondria. This is
where the cycle of Krebs takes place and over 1,500 kilojoules of
energy are formed.
And when we are talking about anaerobic working of the muscles, then
we are talking about 60% less production of those mitchondria from
the same amount of energy. So in the longer period, when we look at
different training muscles, there are different muscles that are used
for different groups and they are the ones who change their size
accordingly to the training system.
That is why when we change, when we are not lifting weights, when we
are doing something else . . . if we say that on the upper picture
the engine is the one that is used to lift weights, if we do
something else not lifting weights we are using other muscle groups,
in another exercise not weightlifting, those are the muscles that are
being contracted.
So we have used this system when weightlifters have done other
exercises, not only weightlifting. For instance, I saw here that
some of your trainers do jumps with weights. Which means that
immediately the energy supplies for those muscles will be activated,
the ones that are necessary for a jump to be performed, which means
that there will be energy taken from the basic muscles needed in
weightlifting.
And it is not only the matter of the muscle itself growing, but it is
the connections and the blood vessels which supply it with needed
energy, they change their form and shape too. So then, if we go back
to doing the same exercise, which is shown on the upper picture, then
it wouldn't be as easy for it to get energy anymore. And those are
physiologically proven right, that the mechanism works precisely this
way. Respectable biologists and physiologists have proven that this
is right.
As it is proved also that when we have, when there is new proteins
and the muscles are growing and protein is developed [pointing to the
lower part of the diagram, depicting muscles trained on non-
weightlifting exercises] and what have you then it is at the same
moment that the muscles on the upper picture [those used for
weightlifting] begin shrinking.
So if we concentrate our energy onto other exercises, then it means
that the creative process of the muscle needed in weightlifting will
be stopped, which means that in a longer period of time it will not
be as easy to develop into its original shape anymore, or size…..
So this is our aim when we are training athletes, that we would build
up all those organs and muscles needed for a certain performance, not
only the muscles, but the whole cardiovascular and other systems that
support the working of the muscles in order for a better
performance. The adaptive process however, does not only include all
the lungs and the heart and the other organs that I mentioned.
The first adaptive period of the organism is an emergency one, which
activates the hormone use in the blood and the organism. The first
ones to be activated are adrenaline and noradrenaline. It is said in
this work for instance that the adrenaline can be lifted as much as
to 1,000 ng/ml from 0.5. It is almost 1,000 times higher than its
normal amount. This whole adaptive mechanism plays a huge role in
the functioning of the organism.
It is not only in sports, but that it is how our organism adapts to
any number of changes, for instance, the cold when we go outside.
And it is cold and there is a rush of adrenaline and naturally your
cardiovascular system starts to work faster in order for your heart
to produce enough blood to get you warm.
Adrenaline also activates this anabolic machinery called. This is the
membrane of the cell. It is formed by four molecules, and we will be
interested in only two of them. This is how the adrenaline divides
this [part of the cell]. One of them mobilizes the calcium inside
the cell. So calcium is needed in order for those two to be united,
and as the disappearance of those little bridges that we see here
[occurs, there is] the contraction of the muscle; as they are pulled
apart, the muscle contracts. …..
So naturally everything is controlled by the brain, the adaptation
and the growth of the muscles. And they are also determined huge
changes in the kidneys, they grow bigger in size, and their
production is also changed.
Another very important thing is how the body learns to economize with
less hormones and it lessens its demands, it becomes more sensitive.
Those new muscle cells that are produced, they become more economical
in their demands. And it has been proven that those new muscles,
they need less blood supply. So it means that they can better
perform because of their new economical way of functioning.
All those processes begin with a stress reaction, exercise being a
stress. If there would be another coach after the engine of the
train, then it would mean a new adaptation, and it is the same as
with weightlifting when we add some more weight to the bar. All
those functioning systems are in a stressed condition, they have the
so-called stress reaction, and it activates all those mechanisms of
all those systems. Their functioning grows, and so the structural
changes begin, and new structural shapes and sizes can be formed.
So in the first stage that I mentioned before, the emergency stage,
some times the production of adrenaline is way too high for the use
of those systems.
When there is a bigger strain on the muscle there is a catabolic
effect. As we can see here [referring to diagram] this is the size
of a normally functioning cell, this is the cell after it has been
adapted already to the new conditions, it becomes bigger, and this is
the size of the cell after adding to its functions. So here we have
already added those extra coaches to the train. It is bigger than in
the beginning but it is smaller here when its in its extreme
situation, the emergency state that we were talking about. Some
athletes cannot overcome this stage of the extra strain on the
muscular system and they cannot have the process, cannot obtain the
maximum of the process, they cannot have this adaptation in their
muscles.
In order to avoid injuries and complications, we have to avoid the
state of hyperfunctioning of muscles and cells. The organism itself
can form a stress limiting system. This system allows the organ at
certain stress levels, it measures the amount of stress it thinks
that a human muscle or cell can take and it limits it to a certain
level. The organism has this level of the stress that it can take to
avoid injuries or discomfort. This amino acid, which has one of
those functions, to limit performance. Other such limiters are beta
endorphins and enkepholytes, they have tranquilizing effects. The
brain cells also have their way of avoiding injuries by limiting
stress. There are also other ones but I will not be talking about
them.
…This is why in our training program we have only four exercises that
we perform. Which means that we are not using new material, we are
not using energy or plastics in order to build new functioning
systems. We do not force them to go into catabolic reaction. And
this is the way that we make sure that the muscles adapt faster and
better. And when I say adaptation I do not mean adaptation of only
adaptation of one single muscle but the whole system that functions
together, all those that I have been talking about, the heart, the
lungs, the central control unit, and all the others……..
This is why trainers from our circle that have done weightlifting and
they have achieved some kind of high achievement in weightlifting,
they cannot go and adapt themselves to other circumstances such as
being out in the cold. That is why we have to concentrate on keeping
ourselves healthy before competition. Athletes who are in excellent
form and shape, the number of their . . . lymphocytes which means
that the immune system is lower . . . when we concentrate on building
up muscles and building up those particular systems, naturally
strength has been taken from our other skills.
This example that I will be talking about will come to show again why
it is very important to use only one set of exercise modes. But now
we will not only be talking about what kind of exercise to do but we
are going to be talking about the amount of strength that is used
during an exercise.
Heiden [sp?], a very reknowned physiologist claims that this is the
density which goes through the neurons into the muscles, stimulating
the muscle. When we are lifting 100 kilos, through the neurons there
is a set of impulses sent, and this is the density of the impulses.
[Indicating on a diagram that appears to compare graphically "signal
density" data and protein structures associated with a 100 versus a
110 kilo lift.] And if he is doing the weight shown on the upper
picture, presuming this is his record weight, that he would be doing
in a competition, then the impulse density is much bigger. This
density [associated with the heavier lift] activates this one
particular part of the DNA chain [indicating]. Those genes have
particular storage of information. And accordingly with this
specific part of the DNA where the information is stored there is
certain proteins produced which have this shape. And when we have
the density shown on the upper picture [heavier], then there is
another information which is used from the DNA chain, and then there
is produced this kind of protein [indicating] which has another set
of characteristics. And Heiden claims that only this set of proteins
would be activated only at this density, which means that only by
lifting 100 kilos will you be activating what you have been building,
those proteins. During a competition, the density is like shown on
the upper picture, and those will be the proteins activated in a
state of competition or higher performance and those [indicating the
proteins associated with the lighter, lower lift and signal density
lower on the diagram] will be passive, they will not be activated,
because of the density. So, when we are lifting weights which are
not the maximum amount we could lift, and this lift is being
performed in aerobic conditions, when there is a supply of oxygen, we
will not be activating the density and the real performance of the
muscle, it will not be taken to its extent. While lifting those
higher weights, there will be a chance of producing more anaerobic
energy [indicating the higher lift portion of the diagram].
That is why it is important that we lift our maximum, in order to
produce those kinds of proteins and those kinds of structures that we
will be using in a competition, for instance. We don't want to spend
our energy building structures that will not be used under extreme
situations.
This comes to show why our training method is that we are lifting our
almost maximum during training. Before we were talking about lifting
many tons a day of weight. About the middle of the 70's, we were
lifting up to 60 tons a day. But we were not producing any effect.
The speed at which we were training was different, it was higher.
But those were little weights, not the maximum of an athlete. This
is why our athletes now lift up to 4 tons a day, but they are
performing in this zone in the maximum zone, of maximum achievement.
So we are building this particular protein structure that we will be
using under extreme circumstances as competitions are, for instance.
So naturally we were looking for a way to expand those muscles which
are used in weightlifting, leaning on those functions of the
organism. We are lifting bigger weights, but slower, and we make
less attempts. But in order to develop those particular proteins, we
were forced to do more work in order to make those particular muscle
groups work and perform.
You cannot be lifting big weights densely in the duration of one
training. That's why we have divided the training session into
different parts. And so we have first snatches, then pulls [note:
this is almost certainly a mistranslation, and should be "clean &
jerks"], then snatches again, so we have twice snatches, and then
squats afterward. But in the afternoons we change the order so those
muscles are overall equally pressured. So what we are doing we have
the maximum weights with lower tempo and lesser attempts. This is
how we achieve this effect of building up precisely those muscles
that are needed in weightlifting.
Now I want to show you a system which triggers a natural metabolic
reaction. And this will be on the example of lifting weights.
This system is called the ties between the functional and the genetic
apparatus. And what is the structure of those ties.
Lifting weights we are achieving the contraction of a certain muscle
which grows and which is needed for the weights to be lifted and we
are changing its structure. So during training if we are using
maximum amount of weight and only a few attempts to lift that weight,
that means that we are activating this whole system, which will
achieve the growth of that muscle and its maximum performance. So by
stimulating with adrenaline those molecules, they bring more calcium
into the cell. By doing that, they are making the genetic repressor
dysfunctional, which means it cannot enter the DNA chain, and so it
means that it can perform up to its maximum. But this is because of
the adrenaline which is made during training sessions. Adrenaline is
released only when we are doing the maximum amount of weight. In
order to achieve this higher level of adrenaline release, we used to
do Monday, Wednesday and Friday, training sessions in front of an
audience, which resembled the situation of a real competition, when
you have the lights, the audience, the crowd, the judges, and the
emotional factor also plays a very important role, it stimulates the
release of adrenaline. So you performed up to your maximum three
times a week, almost in competition circumstances, which releases the
adrenaline needed, which makes this whole mechanism function, which
enables a certain muscle group to grow and perform better.
This is the way a different medicine, which releases, which makes
more adrenaline to be released, they work exactly on this principle.
Limbuterol [sp?] being one of this kind of medicine, which is now on
the list of no-no substances.
Now we will be talking about the amount of training.
For instance, in bodybuilding, bodybuilders do not lift their
maximum, but they lift a certain amount of weight many times.
Mehrson [sp?] says that a cell has a particular amount of what it
needs in order to function and it can self-energize itself.
This is the main fiber. It has those contractive proteins. Those
other fibers are acting as kind of supporting the main fiber. Those
fibroblasts do not have the contracting proteins which the main fiber
has. Basically what they are doing is acting as donors and
supporters of the main fiber. In order to be able to support the
main fiber during dense exercises, they enlarge their size. This is
called [unintelligible]. This is the process when they are changing
their structure. But if there are too many attempts, there is a
process called hyperplasia. Those supporting fibers start to divide,
and their quantity grows bigger. And they also start working on
supporting the main fiber, but they do not have those contracting
proteins. So the main fiber can function and perform longer, because
of the supporting fibers, but on its own, its strength does not
grow. But the muscle itself grows bigger. This, we are talking
about bodybuilding.
So basically before, when you used to do this training with many
repetitions, our weightlifters looked completely different, they had
much bigger muscles. But Yakoblev [sp?] says that this actually
prevents the main fiber from functioning correctly. It does not give
it strength, even though it looks bigger.
If we go back in time and look at the technique that our
weightlifters used to use, it is very incorrect and difficult to
perform with it. On the scale, bodyweight is growing and they go
into another category because their bodyweight is growing, but
strength itself does not grow bigger.
There have been many tests made with lifts and the repetition, and it
shows that the classical exercises are much more productive, even in
the psychological aspect. Not only that there are different muscle
groups achieving the same movement, and even the movement itself is
different, and the speed of the performance is altered and changed.
Not only the strength of the muscle is important but also the
coordination in between the muscle groups is very important in order
to perform. And even this is an obstacle when you are doing not only
the classical exercises, because you ruin this coordination, and you
cannot perform the classical exercises anymore when in a competition
for instance. So when we are doing only pulls, then the symbiotic
structure of the muscles is different, and even the muscles have
memory, so then they cannot as well perform when we are doing the
clean and jerk. The better the coordination, the better the
economical working of the organism, and the better function of the
muscles. This is why we are not doing those half pulls anymore, and
nobody, none of our athletes have lowered their achievements. Quite
the opposite, they have achieved even better.
And now we will be talking just a few words about the medicine which
induce this protein production. There are stronger, medium, and
less strong medicines which do it. The stronger ones are forbidden.
Some of the middle ones are not yet forbidden, but are soon to be.
And all of the lower ones are naturally free to use.
If you achieve all those systems' activation that we have talked
about, but you do not take certain medicines which will increase the
protein production, naturally those who use those stronger drugs,
they have a better performance chance than you. [Garbled few
words] . . . will only be Bulgarian athletes who have lifted almost
five times their weight in world championships.
I have had this idea of gathering all sorts of athletes in one sports
hall for instance, and having them perform without any kind of
stimulants and with this system of training. There is not a doubt in
my mind that the difference in methods would clearly be shown as a
better one in comparison to others.
Naturally you are aware that there are systems of avoiding doping
tests or not completely working within the rules of it. That is why
there is a lot of dishonesty in sports nowadays. "
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