I'm sure everyone has seen Maya Huseynova's film about strength training our skiers, led by Alksandr Legkov. It's not new. There are two parts. The work is intense, the guys are plowing.
But what’s interesting is that there are several views on such strength training. Yes, it seems to us amateurs that these are the most advanced ideas, you need to boldly copy them and you will be stronger than ever. But there are comments from experts. They are not nearly as welcoming. Read below two comments on what we saw.
Here are Vasily Parnyakov’s comments to this video:
Second part of strength training remote group Russian national team ski racing takes place in a classic gym (immediately after classes in the gym). But for wide sections of the Russian sports environment it is completely revolutionary.
All the exercises themselves are common and familiar - bench press, overhead rows, pull-ups while lying on your stomach, squats with a barbell and dips. All exercises are done - attention (!) - with MAXIMUM weights.
Further - this is where the revolution is “buried” - after each exercise with weights, athletes do exercises for the same muscle group without weights and with MAXIMUM SPEED(or, in the case of jumping, with maximum explosion). This has a deep physiological meaning - an instant conversion of force into speed. Pay special attention to the exercise with the ball. It is extremely important to throw the ball quickly and with emphasis. Quickly pick it up and “drive” it into the floor again. Rhythm and speed.
My favorite moment was jumping up the stairs. Probably because I jumped a lot when I ran middle distances. Here, without a doubt, the best is Ilya Chernousov - such an explosion that long jumpers will be jealous!
The video clearly shows a crowded gym, which I talked about in my comments to the first part of the skier strength training video. In such conditions, it is difficult to strictly follow the time schedule and the correct sequence of exercises. But the guys are making the most of what is possible, and Oleg Perevozchikov and Isabelle Knaute are trying to separate the flow of athletes as competently as possible. So hopefully everything is under control.
Everything is beautiful, the guys worked hard. HOWEVER! Here are the comments of Sergei Strukov (specialist in physical rehabilitation, expert of the Association of Fitness Professionals FPA, author of the book “Basics of Fitness Training”):
I watched the video and was upset. Although I’m not a ski expert, you can’t build strength training like that.
Ideally, strength training should be unidirectional, that is, between one type and another, you need to take at least a 4-hour break. When combining explosive movements and actual power movements with low angular velocities in the joints, it is better to perform explosive ones first.
But this does not exclude the formation of classes in so-called blocks, which, with the simplest approach, give 4 options for combining the load:
1) Explosive to the top - power to the top
2) Explosive to the bottom - power to the bottom
3) Power to the bottom - explosive to the top (against the background of some general fatigue)
4) Power to the top - explosive to the bottom (against the background of some general fatigue)
Please note that these are examples of the simplest combination, although it is advisable to save time and effort, as well as to increase efficiency training process plan loads individually in more complex combinations, using a series of exercises as “blocks” from which classes are built. For example:
1) Series of jumps
2) Plyometric push-up series
3) Squat Series
4) Series of rods
Supersets for these types of strength work are not justified. They are usually used in muscle hypertrophy exercises and are mainly suitable for training relatively small muscles in simple movements.
It is a grave mistake to use as the main power movement half squats. This type of squats poorly develops the leg muscles, creates muscle imbalances and, most importantly, unnecessarily overloads the spine. I believe that skiers can train without doing half-squats altogether. Regarding the execution technique: you can’t look at these workouts without tears. The guys are plowing - well done! But they win not because of, but in spite of, their training.
I would like to add on my own behalf. Have you noticed that all our skiers look pumped up? Look, everyone has relief, their arms are like legs. And look at the Norgs or the Swedes. They don’t have such terrain, but they ski just as well.
Maybe we do extra work in the hall?
The Russian Ski Racing Federation (FLGR) has published the composition of the Russian team for the 2016/2017 season. The men's and women's teams are divided into several groups, which will be trained under different coaches. Earlier, on April 19, the FLGR coaching council was held, as a result of which it was decided not to change the senior coaches of the Russian national teams and coaches heading individual groups, and also recommended the lists of the Russian national teams for the 2016/17 season for approval by the FLGR presidium.
COMPOSITION OF THE RUSSIAN TEAM SKI RACING FOR THE 2016/2017 SEASON
MEN:
Senior coach - Perevozchikov Oleg Orestovich
1. Alexander Bessmertnykh (Moscow region/Kemerovo region)
2. Vylegzhanin Maxim (Udmurt Republic)
3. Larkov Andrey (Republic of Tatarstan)
4. Melnichenko Andrey (Krasnoyarsk region)
5. Semikov Ilya (Komi Republic)
6. Yaparov Dmitry (Udmurt Republic)
Trainer - Burgermeister Reto
1. Belov Evgeniy (Tyumen region)
2. Vokuev Ermil (Komi Republic)
3. Stanislav Volzhentsev (Komi Republic)
4. Gafarov Anton (KhMAO-Yugra)
5. Ustyugov Sergey (KhMAO-Yugra)
Coach - Kramer Markus
1. Legkov Alexander (KhMAO-Yugra)
2. Sedov Petr (Moscow region/Nizhny Novgorod region)
3. Turyshev Sergey (KhMAO-Yugra)
4. Chernousov Ilya (Novosibirsk region/Ryazan region)
Coach - Borodavko Yuri Viktorovich
1. Bolshunov Alexander (Bryansk region)
2. Kirillov Ivan (Moscow)
3. Rostovtsev Dmitry (Moscow)
4. Sobakarev Andrey (Novosibirsk region)
5. Spitsov Denis (Tyumen region)
6. Alexey Chervotkin (Moscow)
7. Tanygina Alevtina (Moscow)
Senior coach - Kaminsky Yuri Mikhailovich
1. Nikita Kryukov (Moscow/Republic of Sakha (Yakutia))
2. Panzhinsky Alexander (Moscow/Republic of Mordovia)
3. Parfyonov Andrey (Tyumen region)
4. Alexey Petukhov (Moscow/Republic of Mordovia)
5. Zealous Gleb (Tyumen region)
WOMEN:
Senior coach - Akimov Danil Borisovich
1. Vedenina Daria (Tyumen region)
2. Gushchina Maria (KhMAO-Yugra)
3. Dotsenko Anastasia (Republic of Tatarstan)
4. Zhambalova Alisa (Republic of Buryatia)
5. Kovaleva Polina (Moscow/Krasnoyarsk region)
6. Elena Soboleva (Novosibirsk region/Yamalo-Nenets Autonomous Okrug)
7. Daria Storozhilova (Kaluga region)
8. Olga Tsareva (Komi Republic)
Coach - Kramer Markus
1. Belorukova Yulia (Komi Republic)
2. Natalya Zhukova (Republic of Tatarstan)
3. Kalsina Polina (KhMAO-Yugra)
4. Natalya Matveeva (Moscow/Ryazan region)
5. Natalya Nepryaeva (Moscow region/Tver region)
6. Sedova Anastasia (Nizhny Novgorod region/Republic of Mordovia)
7. Chekaleva Yulia (Vologda region)
JUNIOR STRUCTURE:
Coach - Kravchenko Alexander Alexandrovich
1. Vechkanov Vladislav (Chelyabinsk region)
2. Egor Kazarinov (Perm region)
3. Kilivnyuk Kirill (Krasnoyarsk region)
4. Andrey Nekrasov (Komi Republic)
5. Ponomarev Valery (Perm region)
6. Rybochkin Yaroslav (Moscow)
Coach - Artemy Vladimirovich Gelmanov
1. Durkina Lydia (St. Petersburg)
2. Zherebyatyeva Anna (Orenburg region)
3. Istomina Maria (Perm region)
4. Kirpichenko Yana (Altai Territory)
5. Olga Kucheruk (Samara region)
6. Polina Nekrasova (St. Petersburg)
PYEONGCHANG, February 25 - RIA Novosti, Sergey Smyshlyaev. The Russian cross-country skiing team did not win gold at the event, but leaves Pyeongchang with eight medals.
Before the start Olympic tournament in Pyeongchang, hardly anyone could even dream of such a result. Considering the fact that, by decision of the IOC, a number of national team leaders did not come to South Korea, including Sergei Ustyugov, Maxim Vylegzhanin, Alexander Legkov, Natalya Matveeva and Yulia Chekaleva, it was difficult to expect a scattering of medals from the national team.
"I thought I could compete for more high places, because I was moving closer, but there is something to work on. I felt quite good. But everything was somehow jerky: some parts were a little heavy for me, and some were lighter, somewhere it seemed to me that my rivals were quieter,” Nepryaeva told reporters. — At some parts of the distance I ran easier, while others were harder. I am not disappointed with the eighth place; this is a satisfactory result. But I think I can be higher."
The men's skiathlon did not start in the most pleasant way for the Russians: already in the first meters of the distance, together with the Norwegian Simen Hegstad Kruger, they fell into the rubble. And if the latter was unable to return to the fight, Spitsov showed real fighting qualities. At the same time, he stopped one step away from the podium, which was occupied by the Norwegians: Kruger and Hans Christer Holund.
“To be honest, I didn’t understand (what happened at the start). Kruger fell, Andrei Larkov followed him, we followed each other, and I didn’t have time to react. Of course, it had an impact, we had to play so much, we were the last to leave the start, but It’s good that the pace was average. It’s good that we managed to close this gap. On the third lap I lost contact, I saw that the group was moving away, and I thought that the outcome of the race was decided, but I still fought until the last,” Spitsov told reporters.
Bronze double
Based on the results of the skiathlon, it was clear that Belorukova, to put it mildly, was dissatisfied with her result, and this sportive anger greatly helped her in the subsequent sprint classic style. The Russian, in the company of her compatriot Nepryaeva, reached the final, where she lost only to the Swede and Norwegian Maiken Kaspersen Falle. Thus, Belorukova, having recovered from serious health problems, began the medal run of Russian skiers in Pyeongchang.
"There is a feeling of absolute happiness. There is no and cannot be any regret that the medal could have been different. I went through a lot for this medal. I don’t want to say it again. Today I knew that there would be a medal. There were feelings. That year (at the World Championships) in Lahti, I also knew from the very morning that there would be a medal,” Belorukova told reporters.
In the men's sprint, her endeavors were supported by Alexander Bolshunov, whose participation in this race was not initially planned due to a recent illness. But in the end, the future hero of the Games changed his tickets and flew to South Korea ahead of schedule, starting the sprint and winning bronze.
“The temperature was almost forty, bed rest for ten days, a week in the hospital,” Bolshunov said after the final in Pyeongchang. “I lost a lot of weight, lost three or four kilograms. It really sucked. The decision (to go to Pyeongchang) was made in four days before the sprint. I watched the skiathlon in Seefeld, in Austria. And my coach and I decided at dinner that there are no medals lying around and either I go and fight, start with the sprint, or I don’t go to these competitions at all.”
Spitsov's breakthrough
In the women's 10 km freestyle race, three Russian skiers finished in the top twenty: Anastasia Sedova showed the 8th result and became 10th, and Alisa Zhambalova finished 17th. In the men's 15 km race, Spitsov took revenge for the disappointing fourth place in skiathlon, taking bronze in a discipline that has never been considered a crown jewel for Russians.
“I dedicated my fourth place to my father. But fourth place is not a medal, and now I can dedicate this to him bronze medal. Thank him for bringing him into skiing, for instilling a love for skiing. I am very grateful to him for this. I think it would be fair to dedicate this medal to my father. The secret to skiers' success? It was not for nothing that Seryoga () said: “They beat us, but we fly!” The more difficult the conditions, the better we perform,” Spitsov told reporters.
Next in the program Olympic Games There were relay races, and in both of them skiers from Russia climbed to the podium. At first women's team took another bronze, leaving the Norwegians and Swedes ahead, and then the men won silver, losing only to the Norwegian team.
“Of course, there is a feeling of satisfaction, because each of us was tuning in for this medal today,” said Nepryaeva. “And we understood that everything is real, that we can fight on equal terms with everyone. I am incredibly happy, this is my first award at the world adult arena, and I hope that this is just the beginning. If they told me that year that I would have an Olympic medal, I would not have believed it (smiles).”
The men's team, in fact, could have fought for gold, but the team member, who had joined the team two days earlier, did not conduct his stage in the most successful way. Like Bolshunov, he was in the hospital in January, but, unlike his teammate, he did not have time to fully recover.
“Still, there is an aftertaste,” Chervotkin told reporters after presenting the medal. “This race will most likely gnaw at me for a very long time, I’ll remember it for a long time anyway. Illness is not an excuse, whether you were sick or not, many people have such situations. That Alexander () practically emerged victorious. It’s nice to receive a medal, it will last a lifetime, and no one will take it away."
Not stopping there
On February 21, medals were played in the team sprint in Pyeongchang. Nepryaeva and Belorukova were unable to realize their potential this time, finishing only ninth, but Bolshunov and Spitsov did not plan to stop there, adding another silver to the team’s treasury. Unfortunately, the lack of experience did not allow us to fight for first place, which in Once again went to the Norwegian team.
“To be honest, everything was enough for gold, but a small tactical mistake by Denis - and several seconds were lost. When he stood behind the Frenchman (Maurice) Manifika, who stopped him, there was a gap that I tried to close, but Johannes () of this gap was enough to take gold,” Bolshunov told reporters.
But in the 50 km marathon in the classical style, the Russian himself made a childish mistake, which deprived him of the title Olympic champion, which went to Finn Iivo Niskanen. Larkov closed the top three.
“I feel a sense of joy for a silver medal, for a wonderful race, but I’m also upset about the childhood mistake that Alexander made,” said Bolshunov’s coach Yuri Borodavko over the phone. “And it cost him a gold medal. We talked to him yesterday and decided that we definitely need to change skis before the last lap, because the skis were prepared for him, but for some reason he decided to make a break and leave, although we said that it would be very difficult to leave, because the fresh skis work much better.”
The women's marathon ended with a fairly predictable victory for Bjørgen, which became an eight-time victory. Olympic champion. Sedova became 11th, Zhambalova - 15th, and Nepryaeva - 24th.
Summing up the results of the Games in Pyeongchang, Vyalbe emphasized: “For me, the entire Olympics is a feeling of pride for my athletes, for our team. Despite the fact that Sanya had one foot on the gold podium today. But we saw that he apparently has The liver was seized, but he showed that he is a fighter. They should have a great and good sports future. Congratulations to them and all of Russia."