Greetings, dear readers! Often, gym goers think that it is enough to simply lift weights by themselves. If everything were like this and not otherwise, then a professional athlete would not need a whole team of coaches, methodologists and scientists.

The theoretical foundations of sports training originated more than 2000 years ago, when sports competitions called the Olympic Games began to be held in Greece. Treatises by ancient Greek scientists date back to this time, in which methods of sports training of athletes were already discussed.

Training is not as simple a process as it might seem at first glance. After all, it is not only a set of exercises and a specific program for their implementation. The basis of fruitful training also includes theoretical and psychological preparation, the principle of individualizing the load and adjusting the training process to specific goals.

Even if you create a good exercise program for yourself, you will come across the concept of sports training methods. They essentially determine the manner in which you will conduct your workout.

Modern methods, unlike the ancient Greek ones, have acquired a more formalized appearance. I will now introduce you to their classification.

General pedagogical methods

Verbal methods

The athlete's coach must first explain to the athlete the purpose and objectives of the training. Discuss points related to the technique of performing exercises, the style of performing movements and analyze the results already achieved. If necessary, motivate the athlete for the upcoming training.

Such relationships should be present not only in professional sports, but also in ordinary fitness centers, between a personal trainer and his client.

Visual methods

The expression is true here: “it’s better to see once than to hear a hundred times.” For example, it will be difficult to explain the technique of performing an exercise to a beginner in the gym. In this case, the coach should clearly demonstrate the correct biomechanics of movement.

And every time in my articles I encourage you to use visual methods when I ask you to watch a video with the correct technique for performing an exercise.

Practical methods

Strictly regulated exercise method

This includes mastering exercise techniques and methods for developing physical qualities.

Mastering the exercise technique

Mastering the technique can be carried out by breaking up a complex movement into simple component parts and sequentially working on each part separately. But such methods are rarely used in fitness and bodybuilding.

Iron sports are characterized by working out the technique of the entire exercise in one fell swoop or replacing the basic movement with a similar one in the simulator. The last method is called simulation. For example, to better understand the movement of the barbell in squats, you can first perform the exercise on a Smith machine.

Methods for developing physical qualities

Methods for developing physical qualities, in turn, can be divided into the following.

Continuous uniform method

An example is cardio training. That is, continuous work over a certain period of time, aimed mainly at developing aerobic qualities and endurance for a specific sport. Moreover, it is important that the exercise is performed at a constant rhythm (slow, medium or fast). The disadvantage of this method is the body’s rapid adaptation to stress.

Continuous variable method

Here the load can vary during the exercise, which will make the training more interesting and varied. The body will not be able to quickly adapt to the load, since you can surprise it with every workout.

Interval method

It consists of alternating intervals of intense work and rest. Moreover, rest is strictly stipulated. An example would be interval cardio, which, as you know, burns calories efficiently, but at the same time is recommended only for trained athletes. Rest can last from 15 seconds to 3 minutes, depending on the duration of the intense part of the exercise.

Repeat method

The main method used by bodybuilders. After completing a certain number of repetitions, rest until recovery. Rest time is not strictly regulated, but even if it is determined, this time is enough to replenish energy resources. In other sports, this method is used to simulate competitive loads.

Circuit training method

Introducing this method into your training schedule will allow you to increase your calorie consumption and diversify your training process. strict intervals of work and rest, individualization of the load, sequential use of different muscle groups.

Game method

Provides an opportunity to develop sports skills during the game. This method is popular in almost all sports and is actively used in preparation for competitions. Even in bodybuilding, you can apply this method, but only as a change and no more than once a month.

If you haven’t guessed how you can apply this method in the gym, then I’ll give you a hint. Find a training partner, choose an exercise and have a ladder competition. Choose a certain weight of the projectile and perform the exercise one by one, increasing the number of repetitions each time. The first person to fail to complete the required number of repetitions will lose.

Competitive method

When preparing for competitions, you need to give your body a load close to that of a competition. This causes serious changes in various systems of the body and stimulates its adaptive resources. It can also serve as a control method for the athlete’s level of training. Competition rules in training can be modified to emphasize specific skills.

What conclusion can we draw, friends? Training is a complex and multifaceted process, during which the athlete develops, but also psychological qualities. The variety of methods is proof of this.

And with this I say goodbye to you. Learn theory and apply it in practice. Don't forget to share articles with your friends. See you soon!

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No physical exercise can be performed without the manifestation of muscle strength. Any sports specialization is characterized by the manifestation of muscle strength; the development and manifestation of a number of other physical qualities and abilities of the athlete depends on the level of its development. Therefore, such a large place in the process of physical training is given to the development of strength qualities (V.V. Kuznetsov, 1975). At the same time, strength abilities cannot be reduced to only the mechanical characteristics of their contractile properties. It must be borne in mind that muscle strength, being a dynamic component of any movement, can have different qualitative characteristics depending on speed, external resistance and duration of work. The main criterion for assessing the strength abilities of an athlete is the indicator of the power of working effort (Yu.V. Verkhoshansky, 1988).

Working effort in sports activities can manifest itself once, repeatedly, in cyclic or variable work, against large or small external resistance, with high or slow speed of movement, with different pre-working states of the muscles. In this case, different modes of muscle work can take place: dynamic (overcoming, yielding), isometric and various forms of mixed mode.

The study of special scientific and methodological literature and the experience of sports practice allows us to determine the range of resolved and unresolved issues of training methods, in particular the development of strength abilities.

The issues of improving training methods that increase the effectiveness of the training process, as well as the search for muscle work modes that contribute to the effective development of strength, are especially interesting for us, since our work was tasked with exploring various CT methods using tools aimed at developing strength and speed-strength qualities of weightlifters.

Many studies have been devoted to the study of muscle operating modes, in which modes have been identified that provide the greatest working effect of muscle contraction in the task of exerting force or speed.

However, they did not give clear results and, rather, showed the futility of searching for an absolute regime. Each mode and method of its use has a clearly defined specific training effect, according to which it should be used. At the same time, the feasibility of such means, which combine different modes of muscle work with the main role of overcoming, became clear. This allows you to achieve greater stress and, in addition, preserve the typical signs of a competitive exercise (V.M. Dyachkov, 1961, 1966, Yu.V. Verkhoshansky, 1961, 1970, V.V. Kuznetsov, 1968, 1970).

In practice, several modes of muscle work are known - these are overcoming, yielding, holding and combined (classification of work modes by Yu.V. Verkhoshansky, 1977)

A number of authors (Yu.I. Ivanov, G.P. Semenov, V.I. Chudinov, 1977, V.K. Petrov 1966, I.M. Dobrovolsky, 1973, A.N. Vorobyov, A.S. Prilepin, M.S. Khlystov, 1975 and others) indicate that the use of various modes of muscle activity in training along with the myometric (dynamic) mode gives a significant effect in increasing the strength capabilities of those involved.

As noted above, most sports exercises are performed in the overcoming mode; it is considered the main one. In weightlifting, the inferior mode of work is also of great importance, since it makes it possible to develop strength greater than the maximum by 20-40% (AL. Slobodyan, 1979).

One of the methods for developing strength is the method of isometric exercises, which has become quite widespread. According to some data (R.A. Berger, 1962), this method gives a significant increase in muscle strength and mass already in the first months of training. In his experiments on the use of isometric exercises, T. Hettinger (1966) found that a load value of 40-50 can be considered optimal % of maximum strength. Other authors (Yu.I. Ivanov, G.P. Semenov, V.I. Chudinov, 1977) note that the greatest effect is produced by voltages that are 80-120% of the maximum with an optimal voltage time of 6 s. According to A.N. Vorobyova (1981) in sports practice, a voltage of 55-100% of the maximum is used for 5-Yu. As the tension increases, the time spent holding the pose decreases. A higher increase in strength when using isometric exercises was found in people who do not engage in sports. The data obtained indicate the great effectiveness of training when combining inferior, isometric and mixed modes of muscle activity for the development of strength and speed-strength qualities. This constitutes one of the reserves for intensifying the training process (A.N. Vorobyov, A.S. Prilepin, M.S. Khlystov, 1975, V.M. Zatsiorsky, 1962).

In sports training, the yielding mode of muscle activity is quite widely used, especially when the exercises are performed slowly. All types of squats involve yielding work. Weightlifters devote about 10-20% of their training load to squats. Typically, highly trained weightlifters perform squats in a yielding mode with a weight of 110 - 120% of their best result in overcoming work, but no more than once every 7-10 days.

A.S. Slobodan (1979) conducted an experiment to determine the optimal parameters of overcoming, holding (isometric) and yielding work. The most effective training was 75% overcoming work, 15% yielding and 10% holding.

From a biological point of view, the combination of different modes of muscle activity and, in addition, the aperiodicity of their use create conditions for a relatively smaller adaptation of the body to the stimulus. The stimuli used are in most cases significant in strength, and therefore the body's response to them is more pronounced.

So, the modes of muscle activity discussed above are an important criterion for the selection of physical exercises in CT complexes. The principle at work here requires that the nature of the exercises correspond to the prevailing mode of muscle contraction in the chosen sport. This principle characterizes the main trend in the strength training of an athlete.

1.2.4. Transfer of training and increasing the effect of circuit training.

An athlete's strength, speed, speed-strength capabilities, endurance and flexibility are in many cases (but not always!) interrelated with each other. The effects of training various physical qualities are also interrelated with each other. This relationship is especially pronounced at the initial stage of sports.

Since physical qualities are manifested during physical exercises, a change in the level of development of these qualities leads to a change in the result in these exercises (L.B., Gubman, M.R. Mogendovich, 1969). In some cases, this phenomenon does not depend on whether the exercise was used or not used in training.

The phenomenon when a change in the result in one exercise entails a change in the result in another is called “training transfer”.

But an improvement in the result in one exercise is not always accompanied by an improvement in another. Sometimes, with an increase in strength, for example, the speed of movement or mobility in the joints decreases, that is, it should be clarified that transfer can be both positive and negative. With positive transfer, there is a simultaneous improvement in results in different exercises. In the case of negative transfer, an improvement in the result in one exercise entails a deterioration in the result in other exercises.

In sports and physical education, a distinction is made between the transfer of motor skills and physical qualities (L.P. Matveev, 1965). The conditionality of such a division of transfer is obvious. Let us recall that the formation and improvement of motor skills depends primarily on the processes of formation of conditioned reflex connections in the central nervous system (N.A. Bernstein, 1947). For the education of physical qualities while maintaining the role of the central nervous system, fundamental, morphohistological and biochemical changes in organs and tissues are of great importance (N.N. Yakovlev, 1955). All this means that the above processes occur in conjunction with each other, as two sides of the same process of improving a person’s motor capabilities. But since circuit training mainly solves the problems of physical training, the transfer of physical qualities is of greatest interest to us.

Positive transfer can be homogeneous and heterogeneous. With a positive homogeneous transfer, an increase in the level of the same physical quality is observed in the exercises used and not used in training. In the case of heterogeneous transfer, training aimed at developing one physical quality leads to a change in the level of both this and other physical qualities.

Heterogeneous transfer can be negative. In this case, an increase in the level of one physical quality is accompanied by a decrease in the level of another.

With indirect homogeneous and heterogeneous transfer, the prerequisites are created for more successful development of physical qualities in the process of subsequent training. Indirect transfer is used in physical training at the general preparatory stage of the preparatory period. The means of indirect transfer are mainly general preparatory exercises.

One of the necessary conditions for the effective transfer of physical qualities with the help of CT is the commonality of the elements of the functional systems that ensure the implementation of the exercises of the CT complex with the functional systems that ensure the implementation of the main exercise. The greater the need for directed influence on the result of the main exercise, the higher the commonality should be in such indicators as the mode of activity of the structures and functional systems of the body, the muscle groups involved in the work and other indicators.

Y.P. Kornilov, Candidate of Pedagogical Sciences, Professor Volgograd State Academy of Physical Culture K.S. Vishnyakov, senior coach of the Russian youth kayaking and canoeing team Federal Center for Sports Training of Russian National Teams, Moscow

CIRCULAR TRAINING IN ATHLETE TRAINING

The main provisions for the introduction and methodological support of circuit training in the training of athletes of various sports, age and skill level are considered. The effectiveness of this form of improving physical condition depends on compliance with specific provisions and requirements for organizing and conducting classes.

Keywords: circuit training; stations; Time relax; muscle effort; load.

Introduction. Circuit training originated as an organizational and methodological form of using physical exercises to improve the preparedness of those involved, improve physiological adaptation, and increase the level of manifestation of physical qualities. The time of scientific hypotheses about the meaning and role of alternating active recreation and physical effort in physical education and sports goes back more than a hundred years. The main explanation of these theories is the change in tension of muscle groups during physical effort. It was found that for effective recovery after physical work, the activity of muscle groups that have not previously worked, that is, not tired, is recommended. It has been proven that there is a relationship between active rest and the process of physical activity (a formula corresponding to circuit training), resulting in an increase in the efficiency of muscle effort.

Research results and discussion. In accordance with the existing methodology for using loads in circuit training, the exercises that work best are simple, well-mastered by athletes, and do not require insurance or assistance during execution. To successfully conduct training sessions using this methodology, certain preparatory actions are required. Places for performing exercises (stations) must be designated, positioning them so that at the end of the next exercise you can safely proceed to the next one. Athletes training under this program are recommended to have regular training diaries in which, at the end of each exercise, note its result. At the end of a training session or a corresponding series of sessions, the athlete or coach, based on these records, can easily track the dynamics of changes in indicators in each exercise at each station. It is important to follow the basic rule of this form of training: “we are not fighting with a teammate, but with ourselves!” Considering the large difference in the time of biological maturation of athletes of the same passport age, compliance with this rule equalizes the chances of all participants in training programs in achieving an objective result, protects the psyche of those involved from possible negative experiences.

An important “trump card” of the circuit training method is the ability to organize classes in conditions of joint work between a coach and an athlete, ideal control over the dynamics of changes in the condition of the entire group and individually for each athlete.

Drawing up a training program for physical development based on the use of circuit training is possible only when the trainer knows well the level of biological development and physical fitness of the student. At the same time, his task is to model and implement appropriate circuit training complexes and create conditions for effective training activities.

The important thing in this training method is the competent choice of exercises, combined in the required sequence, and planning the necessary rest time. The efficiency and stability of the process of development of physical qualities depends on this.

When planning to include circuit training in your training sessions, you should not forget about the importance of an appropriate warm-up. It has been proven that it can ensure the most effective use of the physiological and mental capabilities of those involved, reduce or eliminate the risk of injury. Warm-up is divided into general and special. The general part of the warm-up is based on performing movements not directly related to any sport (running, jumping, stretching and warming up exercises). Special warm-up is exercises that are part of a sports discipline (test long or high jumps, attack in volleyball, serve in tennis, etc.). All this has the goal of preparing the athlete’s body to begin the successful and safe performance of specific exercises at the required functional level.

The development and implementation of a successful model for the development of motor skills of students based on circular training (with the goal of strengthening and improving specific physical qualities and motor skills) is the main task of training in the sport.

When implementing various versions of physical training using circuit training, you must:
- determine the final stage of improving or improving the level of motor skills;
- based on information about the different effects when changing the order of performing the exercises used, take into account the features of their influence on the process of physical improvement;
- complete circuit training exercises in accordance with the logic and harmony of building sports training, taking into account the level of physical fitness of athletes;
- determine the volume of physical activity and rest time at stations after performing exercises in accordance with the athlete’s capabilities, depending on gender, age, and level of biological development;
- adhere consistently to the order of performing the selected exercises, the order of transition from one station to another and the rest intervals between circles.

The formation of a model of the selected circuit training scheme should provide for the appearance of an accurate, specific image (action model) in athletes. All this relates to the technique and tactics of movements performed not only in accordance with visual perception, but, mainly, under the influence of impulses coming from other analyzers (hearing, vestibular apparatus, muscle receptors). Thus, the essence of mastered motor actions, the biomechanical principles of their construction, and the formation of a perception of the integrity and continuity of circuit training are revealed. Forming a subtle perception of the structure of movement helps to successfully realize one’s own motor capabilities when performing physical exercises. As a result of many years of training, athletes are able to master a subtle differentiated perception of their own movements. This is especially important for elite sports, where the idea and mental execution of complex movements are used as a means of ideomotor training.

Circuit training is, in principle, individual training. It must be carried out organizationally so that two athletes do not meet at the same training station at the same time. A convenient form of circuit training is a situation where a group contains athletes of approximately the same level of preparedness.

In practice, the organization of the process of conducting circuit training is as follows: the first three sessions are devoted to the exact execution of the exercises recommended by the trainer. This is preparation for the main training activity. It is clear that the number of repetitions and the load during their implementation are not excessively large. In this case, it is possible to immediately, during the first lessons, perform the planned number of circles.

In order for the selected exercises to meet the training objectives and effectively affect the body of those involved, it is necessary to determine the magnitude of the load. To this end, on the fourth training day, it is recommended to perform the maximum number of repetitions at each station in one minute. During the control session, it is recommended to maintain a rest interval between exercises of up to 4 minutes. As a result of the data obtained, the load for subsequent series of exercises is determined. Quantitatively, they should contain 50% of the load mastered during the control training. For example, if an athlete performs 20 squats with a barbell of a certain weight on his shoulders, then his training norm will be 10 squats. At the next workout, the time required to complete the entire circuit training (three laps) without special rest breaks is measured.

Therefore, for a reasonable construction of circuit training, the following are established:
- nature of exercises;
- their order;
- number of repetitions;
- the total time required to complete three laps.

This will make it possible to clearly define ways to solve the problems that athletes face (for example, reducing the time required to complete three laps).

There are various forms of conducting classes based on the use of circuit training. One of them involves athletes performing a certain motor task for 30 seconds, followed by a rest for 60 seconds. The proposed training scheme is most suitable for qualified athletes. Accordingly, by changing the parameters of circuit training, it is possible to determine specific models for use in working with a contingent of athletes of various levels of preparedness.

It can be hoped that athletes who regularly use the circuit training method in their training are able to show significant improvements in results associated with the manifestation of the trained qualities. Changes in the level of conditioning of the whole body can be monitored by conducting control training associated with the maximum repetition of planned exercises in a limited time. The results obtained will allow us to determine new training time and new initial standards for the next training cycle in accordance with the capabilities of each athlete.

Literature

1. Gurevich I.A. Circular training for the development of physical qualities. - Minsk: Higher School, 1985. - 256 p.
2. Zimkin N.V., Aginako, K.N., Panov, V.G. Influence on muscle strength, latency and endurance of contraction of third-party muscle groups // Physiological Journal of the USSR. - 1979. - No. 8. - P. 1144-1151.
3. Krasnikov N.P., Naidich S.I. The role of active rest in the accelerated restoration of the acid-base state and external respiration function during fatigue // Human Physiology. - 1987. - T. 13, No. 1. - P. 50-57.
4. Meerson F.Z. Adaptation, stress and prevention. - M.: Nauka, 1981. - 279 p.
5. Platonov V.N. Theory and methodology of sports training. - Kyiv: Vishcha School, 1984. - 336 p.
6. Rosenblat V.V. The problem of fatigue. - M.: Medgiz, 1961. - 224 p.
7. Chunin V.V. Structure and content of training sessions conducted in a complex circular form // Theory and practice of physical culture. - 1977. - No. 10. - P. 43-46.
8. Shapkova A.N., Zinovieva A.N. Circular form of training - a method of individualizing the training load of skiers // Theory and practice of physical culture. - 1970. - No. 2 - P. 32-37.
9. Sholikh M. Circular training. - M.: Physical culture and sport, 1966. - 95 p.

Currently, circuit training is a complex organizational and methodological form, including a number of private methods of using physical exercises (Kryazh V.N., 1982).

The effectiveness of such an organization lies in the fact that the density of classes increases significantly, since all students exercise simultaneously and at the same time independently, in proportion to their capabilities and efforts (Neugebauer H.P., 1971).

Circuit training allows athletes to develop physical qualities such as strength, speed, endurance, flexibility and agility, and complex forms of their manifestation - strength, speed, speed-strength endurance, etc. (Filin V.I., 1974).

When conducting circuit training in a wrestling room or gym, special places are allocated for performing physical exercises - “stations”. At each station, if necessary, inventory or equipment for performing physical exercises is placed. The stations are arranged in a circle, hence the name "circuit training".

A circuit training complex, as a rule, is not a simple sum of exercises at a station. In most cases, this is a set of interrelated physical exercises, which gives a training effect that cannot be obtained using each of these exercises separately (Mazur A., ​​1979).

The method of moving from one station to another, as if in a circle, is only an external sign of circular training, characterizing it as a relatively independent organizational and methodological form are: regulation of work and rest at each station, the use of well-learned exercises, individualization of the training load, systematic and gradual increasing training requirements, periodically changing training exercises at stations, sequential inclusion of various muscle groups in the work (Matveev V.P., 1977).

In circuit training, exercises with external resistance and overcoming the body weight of the trainees are used. The weight of an object, its elastic properties, and the counteraction of a partner are used as external resistance. Weights, dumbbells, barbells, barbell discs, and soft weights are used as objects of weights (Maksimenko A. M., 2001).

When conducting circuit training, certain requirements are imposed on the degree of knowledge and coordination complexity of the exercises. They stem from the peculiarities of the formation of motor skills - movements fixed to the point of automaticity. A well-learned, reinforced exercise can be performed in difficult conditions, without the risk of breaking the technique. This implies one of the important methodological requirements: only well-studied exercises should be included in circuit training complexes (Matveev L.P., 1991).

Taking this into account, circuit training complexes should include technically simple exercises that do not require insurance or assistance (Ivlev V.G., 1980).

Strength exercises develop primarily strength capabilities themselves, manifested in slow movements with significant weights or in static positions.

With the help of speed exercises used in circuit training, the frequency of movement and the speed of single movements are increased.

Circuit training exercises aimed at developing endurance increase the ability to withstand fatigue and act effectively when performing repeated exercises provided by the exercise program of the chosen sport.

Endurance is a very unique physical quality of a person. You can be very hardy in one type of activity and not hardy in another. This is because endurance in different sports depends on various factors. The most common of them are the degree of mastery of movement technique, the level of strength development, aerobic and anaerobic performance. Circuit training exercises can contribute to the development of all these factors, except technique (Kaganov L.S., 1990).

By developing flexibility in circuit training, the ability to perform exercises with maximum amplitude increases. Wrestling is characterized by high motor activity and the intensity of fights with technical and tactical actions. All this places high demands on the athlete’s technique, his tactical preparedness, speed, speed-strength capabilities and strength endurance (Lukin K., Filippov G., 1980).

The comprehensive development of physical qualities, taking into account the characteristics of competitive activity, can be achieved through circuit training. In this case, circuit training should organically fit into the training process, as its integral part, taking into account the periods and stages of a wrestler’s training (Syomkin A.A., Kochurko E.I., 1984).

Highly qualified wrestlers can use circuit training using the method of interval exercises with strict rest intervals (15 sec. - work, 45 sec. - rest), with the dosage at stations being half (Vishnevsky V.A., Moroz V.V., Kuznetsov A.I., 1988).

After 3-4 weeks of training, the conditions for performing the complexes can be complicated by serial-interval exercises at each station. If before this, the exercises at the station were performed once and the athletes completed 3 laps, then after increasing the complexity, the exercises at the station were repeated three times, but completed one lap (Kryazh V.N., 1982).

Introduction	2
Chapter 1. Scientific and theoretical aspects of circuit training in sports 1.1. The essence of circuit training 1.2. Criteria for selecting exercises for circuit training complexes 1.2.1. Energy supply for motor activity 1.2.2. Characteristics of physical exercises used in circuit training 1.2.3. Combination of different modes of muscle activity in circuit training 1.2.4. Transferring training and increasing the effect of circuit training
Chapter 2. Objectives, methods and organization of the study 2.1. Research objectives 2.2. Research methods 2.3. Organization of the study Chapter 3. Circuit training in kettlebell lifting 3.1. Methodological rules for circuit training 3.2. Technique of competitive exercises 3.3. Circuit training complexes and methods of their application in the process of training weightlifters Conclusions Index of references

INTRODUCTION

Relevance. Exercises with weights are a truly national sport in Russia. Since ancient times, strongman competitions have been held at holidays and celebrations. As a means of physical education, exercises with weights began to be used in Russia at the end of the 19th century. The period of formation of modern kettlebell lifting is considered to be the 60s of the last century. In the 70s, kettlebell lifting was included in the EVSC, in the section of national sports. And in the 90s, kettlebell lifting entered the international arena. Standards for an international master of sports have been developed. In connection with the increasing demands placed on the physical fitness of weightlifters, great importance is attached to improving the structure of the training process (E.N. Zakharov et al., 1994; V.A. Polyakov, V.I. Voropaev, 1988, etc.).

One of the most pressing problems of increasing the effectiveness of the training process is its intensification, that is, an increase in work with an intensity that stimulates the growth of general and special preparedness in athletes during the entire training process. The effectiveness of solving this problem depends on increasing the conjugacy, eliminating the undesirable phenomenon of dissociation of leading physical qualities and expanding variability in the process of training athletes (A.E. Gulyants, 1987; L.P. Matveev, 1999; Yu.V. Verkoshansky, 1988, etc. .).

The study of literary sources allows us to put forward the assumption that the most rational way to increase the effectiveness of both an individual lesson and the entire educational and training process can be the use of circuit training methods developed by the English scientists R. Morgan and G. Ademson (1958).

Object of study: training system for weight lifters.

Subject of research: methodology for using circular training methods in the process of training weightlifters.

Purpose of the study: to improve the methods of physical training of weightlifters through the use of circuit training methods.

The working hypothesis was the assumption that the use of strength-oriented circuit training methods in the process of sports training for weightlifters will improve the physical fitness of athletes.

Chapter 1

SCIENTIFIC AND THEORETICAL ASPECTS OF CIRCULAR TRAINING IN SPORTS

1.1. The essence of circuit training

Circuit training (CT) is one of the effective organizational and methodological forms of using physical exercises. It got its name due to the fact that all the exercises are performed by the practitioners as if in a circle.

Circuit training was developed by English specialists R. Morgan and G. Adamson in 1952-1958. Regardless of them, DB came to the idea of ​​circuit training. Fraktman. Back in 1955 B.D. Fraktman outlined ways to use circular training and substantiated the need for individual dosing of the load on additional equipment, which had a beneficial effect on the development of speed, strength, agility, flexibility and endurance in the trainees, ultimately contributing to the improvement of their physical fitness. Circuit training took up up to 55% of the time of the main part of the training.

The methods and principles of circuit training are reflected in the works of the German specialist M. Scholich, domestic scientists L. Gerkan, Kh. Murtazin and M. Peysakhov, G. Khachaturov, V.V. Chunin.

One and a half thousand exercises, grouped according to the principle of developing physical qualities: speed, strength, agility, flexibility, endurance, were proposed by I.A. Gurevich. To increase the motor density of educational and training sessions I.A. Gurevich proposed introducing elements or entire circuit training complexes into them.

From the perspective of the concept of P.K. Anokhin on the functional system, issues of circular training by V.N. are considered. Ridge. In relation to the preparatory department and sports improvement groups, he proposed training complexes and methodological rules for their use in speed-strength exercises and disciplines that require a high level of development of agility and endurance.

Traditional circuit training involves forming groups at the first lesson and introducing them to sets of exercises at “stations”. In the second lesson, the maximum number of repetitions with and without time is determined. Subsequently, depending on individual characteristics and specific tasks, students complete 1-3 laps with a number of repetitions equal to 1/4, 1/3, 1/2 of the maximum.

Traditional circuit training is based on three methods:

1. Continuous flow, which consists of performing exercises together, one after another, with a short rest interval. The peculiarity of this method is a gradual increase in individual load by increasing the power of work (up to 60% of the maximum) and increasing the number of exercises in one or several circles. At the same time, the time for performing exercises is reduced (up to 15 - 20 s) and the duration of rest increases (up to 30 - 40 s). This method, according to V.V. Chunin, promotes the comprehensive development of motor qualities.

2. Flow-interval method, based on 20 - 40 seconds of performing simple exercises with work power (50% of maximum) at each station with a minimum rest interval. Here intensity is achieved by reducing the control time for completing 1-2 laps. This regimen develops general and strength endurance, improves the respiratory and cardiovascular systems.

3. Intensive interval training, which is used as the level of physical fitness of the trainees increases. Exercises in this mode are performed with work power up to 75% of the maximum and a duration of 10 - 20 s, and rest intervals remain full

(up to 90 s). This method develops maximum and “explosive” strength.

B.A. Naumov (1965) believes that the essence of the circular training method is to perform exercises of varying orientation, difficulty and intensity using as many equipment as possible. He suggests applying two principles for changing the load in classes:

Repeated repetition of muscular work, during which coordination in muscular activity is formed, and changes occur in the cardiovascular, respiratory and other systems, contributing to an increase in overall performance;

Constant increase in the volume and intensity of the training load, adequate to the state of the body of those involved in a given period.

HM. Murtazin (1967) notes that with the help of circuit training, one can purposefully cultivate the necessary motor qualities, draw up a program for their development, and visually see the results of the work. He suggests changing the load using the following methods:

Increasing the number of repetitions in the same time;

Reducing the time to complete the same number of repetitions;

Repeating circles (2 - 3);

Reducing rest breaks;

Introduction of new, more effective exercises.

When selecting exercises for circuit training, the author suggests taking into account their general and local effects on the body as a whole and on individual muscle groups.

The complex-circular form of training sessions is most fully described in the monograph by M. Scholikh (1965). He successfully combined the idea of ​​continuous, continuous performance of heterogeneous exercises, developed in detail by English specialists R. Morgan and

G. Adamson with the idea of ​​so-called “interval training”, substantiated in the works of H. Reindell and H. Roskamma (1961). M. Sholikh also widely used the works of Soviet authors A. Gugin (1951) and B. Fraktman (1955).

M. Sholikh gives the following definition of circuit training: “By “craze training” and its variants we understand effective organizational and methodological forms of training for improving the motor qualities of strength, speed and endurance, as well as especially their complex forms such as strength endurance, speed endurance and speed strength, depending on the method of loading and using simple exercises, which form an exercise program that remains unchanged for some time.”

Different versions of CT, even with the same selection of exercises, will have different effects on performance and the ratio of developed physical and motor qualities (depending on the combination of work and rest). M. Scholich names the options according to the methods on which they are based - long-term (continuous), interval and repeated exercises. Interval training, in turn, has two options - extensive and intensive work. Extensive work is characterized by a power of 50-60% of the maximum, a duration of 15 - 30 s and rest pauses of 45 - 90 s. Intensive work - power 75% of the maximum, duration 8 - 15 s and pauses 90 -120 s.