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CONDITIONING EXERCISESBy Nikolai Ozolin

Most coaches are always looking for new general and specific physical conditioning exercises that will add variety to their training programs. Thefollowing article, based on translated extracts from the author’s book The Road toSuccess (Moscow, LLS.S.R., 1985), is therefore almost certain to provide somevaluable additions to most training programs and reduce the common problem of monotony.

The general physical conditioning program builds a foundation for the followingspecific training. The general conditioning exercises are shown in fig. 1 to 4. Theexercise groups are numbered in the text and their combination and sequenceare schematically shown in table 1.

THE PROGRAM

I Basic tasks — To increase the muscle mass, to develop strength, to developstrength en- durance, to improve muscle elasticity and movement agility.

1. Exercises with the barbell, dumbbells and other resistances (pressing,

pushing, pulling, bench pressing, rotations) until fatigued. Intensity 50 to70% from the maximum, recoveries 2 to 5 min. Included in training 3 timesa week.

2. Exercises against own body weight (pushups, chin-ups etc.), as well asexercises on wallbars, parallel bars, horizontal bar, tree branches etc.Performed in 1 to 3 series with 1 to 3 min. recoveries. Included in training3 to 4 times a week.

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3. Jumping exercises (bounding, hopping, double-leg bounding) untilfatigued. Performed in 1 to 2 series with 3 to 5 min. recoveries. Included intraining 2 to 3 times a week.

II Basic tasks — To develop power, to develop maximum exertion, to improvemovement speed.

4. Barbell exercises (pressing, snatching, bench pressing, squatting etc.) in 2to 3 series with 2 to 5 min. recoveries. Included in basic training twice aweek.

5. Similar exercises in 1 to 3 series with 2 to 4 repetitions and 2 to 5 min.recoveries. Intensity 75 to 80% of maximum. Included in basic trainingtwice a week.

6. Isometric exercises (pressing, pulling, rotating), performed once with amaximum of a 6 to 8 sec. effort in 2 to 4 series with 1 to 2 min. recoveries.Included in training twice a week.

7. Jumping exercises (upwards jumps reaching for a target, jumps ontobenches, jumps over obstacles, bounding against the clock etc.).Performed with maximum intensity. The number of take-offs is 30 to 60.Included in basic training twice a week.

8. Throwing of different implements (medicine balls, shots, stones, weights

etc.), aiming for target that is shifted gradually further. A total of 10 to 20throws. Included in training twice a week.

III Basic tasks — To improve movement speed, to develop agility, to improvemovement coordination, to develop basic endurance.

9. General preliminary exercises, performed as fast as possible. A total of 4to 5 exercises with 2 to 3 repetitions within 10 sec.

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10.20 to 50m sprints from a crouch start, relay racing, handicap races, racesover obstacles. A total of 200 to 300m in repetitions with 2 to 3 min.recoveries. Included in basic training 3 times a week.

11.Games (basketball, volleyball, soccer on a small field etc.), played insteadof a warm-up or at the end of a training session.

IV Basic tasks — To develop general endurance, to improve tolerance to fatigue,to master relaxation.

12.Steady running with a heart rate around 120 to 140 beats a minute,beginning with 10 to 15 min. and increasing the time to an hour or more.

Running can be replaced by cross-country skiing. Included in trainingtwice a week in addition to short steady runs or fartlek every morning.

13.General preparation exercises with equipment (dumbbells, medicine balls,poles etc.) or without equipment. The exercise complex is performed withmedium intensity over 5 to 15 min. Included in training 5 times a week inthe mornings.

14.The performance of the athlete’s track or field event, or  just only running,performed with low or medium intensity. It lasts 10 to 30 min. during thewarm-up.

15.Swimming 30 to 60 min. during the active rest period.

V Basic tasks — To develop flexibility, to improve muscle elasticity, to improvemovement co-ordination.

16.Full range movement exercises for all joints (bends, turns, swings,rotations etc.) with or without equipment. Each exercise is performed in

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series of 4 to 6 repetitions, increasing the range gradually. 2 to 3 serieswith 10 to 20 sec. recoveries. The total time 8 to 10 min. Performed duringeach warm-up.

VI Basic tasks — To improve movement coordination, to develop agility, to

develop power, to increase flexibility, to improve muscle elasticity, to developstrength.

17.Tumbling exercises (rolls, turns, somersaults etc.) and exercises on thetrampoline. Performed steadily over 15 to 25 min. with short recoveries.Included in basic training once a week.

18.Downhill skiing, 1 to 2 hours during leisure time.

19.Diving (8 to 12 dives) combined with swimming.

General physical conditioning demands a lot of time during the first four monthsof the preparation period. In the following phases of training the volume of general conditioning is reduced but continues.

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SPECIFIC FOUNDATION

Specific conditioning, to develop the necessary functional capacities for aparticular event, begins in January. It aims to develop a specific foundation for anevent to improve strength, power, endurance and willpower, according to the

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specific needs of an event over a period of 3 to 6 months. Specific conditioning ismade up from a repetitive executing of exercises that are similar to the event or some part of it.

 A specific foundation is needed for all events. However, it is often noticed that jumpers, hurdlers and throwers neglect this demand, hoping that specificexercises which develop strength, power, speed etc., combined with full effortperformances of the event, are all that is required. They overlook the need for aspecific foundation that is achieved through medium or near-maximum intensitytraining with a very large volume. This includes the use or easier than normal

conditions (lower hurdles, shorter run-ups, lower bar, lighter implements etc.),allowing to perform 100 to 200 repetitions of jumps, throws and hurdleclearances a day.

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Specific exercises are needed to supplement the event performances. Thisapplies to sprinters and hurdlers and even more to jumpers and throwers. Thesespecific exercises should be in their format similar to the event and are directedin particular to power development. Such exercises are executed with a 75 to80% intensity from the maximum as long as possible, at least three times aweek. Every day during the last month of the preparation period.

 A lot of attention must be given to recovery during the high training loads in thedevelopment of the specific foundation. The following suggestions might behelpful:

  The load should be reduced at the first sign of fatigue or muscular pain by

reducing first the training intensity.

  One complete rest day in a fortnight is a must to prevent overloading.

  Training venues and routines must be changed as often as possible toprevent monotony.

  A medical check-up every two months is advisable.

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  Never forget that regular nutrition and sufficient sleep form an importantpart of the training regimen.

SPECIFIC EXERCISES

The role of specific exercises in training has increased steadily in contemporarytraining. The exercises shown in fig. 5 to 12 are, as far as possible, based onevent-specific movements, making use of their physical and psychologicalcharacteristics to develop the strength, power, flexibility and speed componentsof the single movements.

Imitation exercises to develop technique are also included among the specificexercises. Such exercises copy the action of an actual event and are closelyrelated to ideomotor training. A large number of specific exercises requireequipment, including medicine balls, sand bags, barbells, dumbbells, gymnasticsapparatus, wall bars, ropes etc.

Specific exercises make only limited demand on nervous energy and cantherefore be performed with a large number of repetitions. The performance cantake place in easier or harder than normal conditions. Easier than normalconditions (lighter implements, downhill running) are employed to develop thespeed component of the movements. Harder than normal conditions (heavier implements, uphill running) are used for the development of the strengthcomponent.

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The chosen complex of specific exercises is divided over the whole week withsome of the exercises in the training program every day. Flexibility exercises andexercises that develop certain technique elements can be included in thepreparation period into the warm-up. As a rule, specific exercises aimed for thedevelopment of the speed component should be executed before event-specific

technique training. Specific exercises aimed to develop strength, power andendurance should take place at the end of a training session.

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