Thursday, December 13, 2018

Powerlifting Foundations and Methods - Boris Sheiko





TABLE OF CONTENTS

Foreword 

Chapter 1. Classification of Powerlifting Exercises 

1.1. Historical overview
1.2. Principles of physical exercise classification
1.3. Classification of basic and additional exercises in powerlifting
1.4. Barbell squats exercises
1.4.1. Group 1 – competitive exercise
1.4.2. Group 2 – exercises for specific purposes
1.4.3. Group 3 – general developmental exercises
1.5. Bench press exercises
1.5.1. Group 1 – competitive exercise
1.5.2. Group 2 – exercises for specific purposes
1.5.3. Group 3 – general exercises for bench press
1.5.3.1. Basic exercises for the chest muscles
1.5.3.2. Basic exercises for the development of the shoulder girdle
1.5.3.3. Basic exercises for the development of the triceps muscles
1.5.3.4. Basic exercises for the development of the biceps muscles
1.5.3.5. Basic exercises for the latissimus dorsi muscle
1.6. Deadlift exercises
1.6.1. Group 1 – competitive exercises
1.6.2. Group 2 – exercises for specific purposes
1.6.3. Group 3 – general and developmental exercises
1.6.3.1. Exercises for the back muscles development
1.6.3.2. General exercises for the abdominal muscles development


Chapter 2. Basic Concepts of Biomechanics and Technique in Powerlifting 

2.1. Technical structure of competitive exercises
2.1.1. Period and phase structure of exercises
2.2. Biomechanical video analysis of complex movements in powerlifting
2.2.1. Hardware-software for biomechanical analysis of motor actions in powerlifters
2.3. Squat Technique
2.3.1. Rules and regulations for the squat
2.3.2. Squat phase structure
2.3.3. Technique and structure of squats
2.3.4. Squat techniques of advanced athletes
2.3.4.1. K. Pavlov’s squat technique
2.3.4.2. E. Koval’kov’s squat technique
2.3.4.3. Alexey Serov’s squat technique
2.4. Bench Press Technique
2.4.1. Bench press rules and regulations
2.4.2. The phase structure of the bench press
2.4.3. Technique and motor structure of the bench press
2.4.4. Biomechanical analysis of the bench press
2.4.5. The influence of the arch on bench press
2.4.6. The transfer of the mechanical impulse from the legs to the bar
2.4.7. Bench press techniques of advanced athletes
2.4.7.1. K. Pavlov’s bench press technique
2.4.7.2. Y. Chistyakova’s bench press technique
2.4.7.3. A. Babin’s bench press technique
2.5. Deadlift technique
2.5.1. Deadlift rules and regulations
2.5.2. Deadlift phases structure
2.5.3. Technique and structure of deadlift
2.5.4. Comparative analysis of deadlift styles
2.5.5. Deadlift techniques of advanced athletes
2.5.5.1. A.Belyaev’s deadlift technique
2.5.5.2. M. Baruzdin’s deadlift technique
2.5.5.3. V.Sheglova’s deadlift technique
2.5.5.4. Deadlift mistakes of Stephen Prichard


Chapter 3. Methods of Teaching Competitive Exercises Techniques

3.1. General Training Principles
3.1.1. Methods of Teaching
3.1.2. Formation of motor skills
3.1.3. The Structure of Teaching Motor Activities
3.1.4. Typical Mistakes in Exercises
3.1.5. Motor Error Factors
3.2. Fundamentals of teaching competitive exercises techniques
3.2.1. Squat Technique Training
3.2.2. Common mistakes in competitive bar squat technique
3.2.3. Bench Press Technique Training
3.2.4. Back Arching in the Bench Press Technique
3.2.5. Common Competitive Bench Press Techniques Mistakes
3.2.6. Deadlift Technique Training
3.2.7. Most common deadlift errors


Chapter 4. Powerlifting Nutrition

4.1. Physiological basis for the development of muscle strength
4.1.1. Biochemical basis for the development of muscle strength
4.1.2. Anatomical characteristics of powerlifting
4.2. Importance of adequacy and balanced diet
4.3. Algorithms for calculating an adequate diet and its components
4.3.1. Short-term and long-term requirements
4.3.2. Calculation and adjustment of energy requirements
4.3.3. Tools for conclusions about the adjustments
4.3.4. Balancing the daily diet
4.3.5. Protein balance
4.3.6. Carbohydrate balance
4.3.7. Fat balance
4.3.8. Vitamin and mineral balance
4.4. Food for a balanced diet
4.4.1. Food groups and their properties
4.4.2. Optimum daily nutrition scheme
4.5. Methods of objective control over diet quality
4.5.1. Nutrition in preparatory period
4.5.2. Nutrition in pre-contest period
4.5.3. Competition day nutrition
4.6. Fundamentals of body weight regulation technique


Chapter 5. The earliest studies in the field of muscle strength training

5.1. Modern Methods and Means for Strength Training Athletes
5.2. Training methods of Foreign and Russian Powerlifting Specialists
5.2.1. Training Methods of Foreign Specialists
5.2.2. Training methods of Russian specialists


Chapter 6. Powerlifting training structure

6.1. Single training session and micro cycles’ structure
6.2. Distribution of training loads to weekly cycles and training sessions
6.3. Mesocycle Training Structure
6.4. Long cycles (macrocycles) training structure
6.5. Principles of long-term (multi-year) planning
6.6. Training volume and intensity planning
6.7. Load distribution by zones of intensity


Chapter 7. Powerlifting Programs

7.1. Three lifts: squat emphasis
7.2. Three lifts: bench press emphasis
7.3. Three lifts: deadlift emphasis
7.4. Bench press only
7.5. Three lifts. Medium volume for experienced athletes

Bibliography

377 pages. 




 
 


















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