The power endurance is characterized as ability to keep optimum indicators of force for a long time. Much attention is paid to development of power endurance in the training of boxers, fighters and representatives of oriental martial arts. More preferable to develop it by interval methods.
Instruction
1. The extensive interval method is used when it is necessary to develop power endurance due to aerobic processes (with oxygen participation). For occupations several weight exercises of 30-40% from maximum or with the weight of own body undertake. Exercises are done one behind another by the principle of circuit training. They are carried out within 60 seconds and more with the average speed. The approximate number of repetitions in one exercise – 20-40 times. Rest between exercises makes 1-2 minutes, and between circles – 5 minutes. Total number of circles - from 3 to 5.
2. The intensive interval method is applied to development of power endurance due to anaerobic processes (without oxygen participation). Weight is picked up weighing 50-60% from maximum. Perhaps also performance of partner's resistance exercises. Repetitions become to the limit with the maximum speed. Approach duration, as a rule, is no more than 30 seconds. Rest between exercises in one circle – 30 seconds, and between circles – 1-3 minutes.
3. Exercises for circuit training are selected according to specifics of sport. Development of the general power endurance is carried out by general exercises for large muscular groups. Development of local endurance – the isolated exercises for concrete muscles. At the intensive method select no more than 6 exercises lasting circle up to 5 minutes, at the extensive method the reasonable limit are 15 exercises.
4. The approximate set of exercises for circuit training of weightlifters can be such: 1 station – squats with the post.2 the station – barbell lunges. The 3rd station – the barbell bench press. The 4th station – pullings up on the horizontal bar wide grip.5 the station – push-ups on bars.6 the station – bendings of the trunk on the inclined bench.
5. Upon termination of circuit training it is necessary to stretch muscles. The extension removes stress and accelerates process of recovery of muscles after loadings.