Reactive Training Systems

Binford wrote:

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Eric,

I actually had one more quick question, what is your definition of exercises that are GPP in nature for a powerlifting versus SPP?

I was under the impression that exercises that are SPP in nature will be similar to the competitive movement itself and thus it will have a direct effect on improving the competition lift. While GPP does not at all mimic the movement of the competition lift and because of that doesn't have a direct effect on improving the competition lift.

I was just curious because you mentioned that higher classified lifters have less use for SPP which is different than GPP and you label you accessory circuits SPP and not GPP.

Thanks Eric.

-- Edited by Binford on Thursday 30th of April 2009 04:58:39 AM

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Classification of Exercises:


Competition Exercises
Special Preparatory Exercises
General Preparatory Exercises

The competition exercises are the actual exercises of the sport competition i.e. the squat, bench press, and the deadlift. The powerlifting competition exercises play an obvious important role in ones training since without them it is impossible to fully provide the athlete with the specific requirements of the squat, bench press, and the deadlift.

Special preparatory exercises are made up of components and variations of the competition exercises. They are very similar in regards to the form and the character of the abilities displayed. Depending upon the primary emphasis of the SPP exercises, we can further categorize to supplementary and developmental.

Supplementary SPP exercises: Designed to help the athlete master the form of the movement. These exercises, depending upon their coordination demands, methods of training and amount and type of resistance improve and solidify the development of the necessary physical qualities and *should* greatly contribute to perfecting technical mastery. Since athletes lift heavy weights and work at great power, this group-along with the competition exercises-is the fundamental group in the powerlifters training.

Examples of Supplementary SPP Exercises: Can all be found in the Sheiko Book in each section i.e. squat, bench, deadlift.

Squat: box squats, front squats, squatting with tempo and form manipulations
Bench: wide grip, board presses, close grip bench, tempo manipulations, etc.
Deadlift: DL from deficit, to the knees, from blocks (rack lockouts), tempo manipulations

Developmental SPP exercises: Emphasize the development of physical qualities that contribute to the execution of the competition exercises. They can be done with barbells, machines, with kettle bells and other types of resistances (bands and chains). For the most part they have a local effect, are executed with smaller weights, and thus the power developed is comparatively small. Thus the training parameters need to be quite different than the competition exercises.

Developmental exercises also serve as additional means in physical preparation (GPP) but not limited to this role. They should always be executed with a large range of motion (and in all directions) in the joints to have a positive impact on the development of the tendons and ligaments-very important! The strength of tendons and ligaments increases slowly when compared to muscle which can affect speed-strength which can result in injury. That is why it is recommended to devote training time to strengthening the tendons and ligaments by doing voluminous work (comparatively) with low intensity.

In order to properly and accurately evaluate training the exercises in the first group (competition and supplementary) are counted as fundamental loading and the second group (developmental) is considered as additional. They are both calculated and analyzed separately.

General Preparatory Exercises: These are the most extensive and most diverse group of training exercises. This is where the powerlifter becomes athletic and maintains that athleticism in general ways as well as specific ways inherent to powerlifting.

Functions of G.P.P.: 1)The formation, strengthening, or restoration of the skills which play an auxiliary role in sport perfection.
2)As a means of educating abilities, developed insufficiently by ones sport which preserves or raises the general work capacity.
As active rest, assisting the restoration processes after significant specific loading and counteracting the monotony of ones training.

General Preparatory Exercises for weightlifters/powerlifters: Acceleration runs of 400-1000 meters, jumping exercises, track and field exercises (shot put, hammer, etc.), kettle bell exercises, strongman exercises, gymnastics, acrobatics, sport games (basketball, soccer, football, etc.), cycling, mountain biking, rowing, swimming, hiking, skiing, etc. The objective is to be active and athletic and hone skills that powerlifting does not touch.

 

*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Obliques x 10
*Pull ups x 6
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 2 circuits. I have increased the load on most exercises and the reps on some since the last block of training.

*Out in the sun with the dogs x 20 minutes during lunch.

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

I was aware of how Bonderchuk describes exercises I think he just breaks them down a little differently and i wasn't sure if Sheiko had some different definitions. I believe he breaks them down into developmental SPP and prepatory SPP.

I think his definition of developmental SPP is basically the same as Sheiko's definition of supplementary SPP and Bonderchuk's definition of prepatory SPP is similar to Sheiko's definition of developmental SPP. And GPP can be any exercise that doesn't mimic competition lifts and that doesn't require as much muscular exertion to complete. I'm not 100% sure on this because its been a bit since i looked at it.

Thanks Eric.

Cool, thanks again Eric.

Week #19

#43 04 May 2009 (Mon A.M.) Training at Daves

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Bench: 55% x 3; 60% x 3; 70% x 3; BENCH SHIRT (Estimated Max) 80% x 3 x 3 (18) .29, .25, .22/.26, .24, .24/.28, .25, .24
2. Squat: 50% x 5; 60% x 5; 70% x 5 x 4 (30) .5, .51, .5, .48, .48/.55, .53, .5, .48, .5/.55, .55, .53, .48, .46/.54, .55, .51, .48, .48
3. Wide Grip Bench (same as shirt grip): 55% x 4; 65% x 4; 70% x 4 x 4 (24) .45, .44, .41, .41/.43, .41, .42, .4/.46, .43, .43, .41/.44, .4, .43, .41

Training time: 2 hours 7 minutes

Training went much better than expected. I touched all of the 80% sets in the shirt and moved them very well. Dave should be posting videos either later tonight or tomorrow.

I'm looking forward to seeing how you set your equipped trainig up Eric. What shirt are you wearing?