Primer libro de Sheiko en Ingles

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Andres
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Primer libro de Sheiko en Ingles

Mensaje por Andres » Jue Oct 24, 2019 12:45 pm

Powerlifting: Foundations and Methods

Para el que tenga interes. Casi 400 paginas. Estoy deseando empezarlo.

Andres
Principal del Concilio del Hierro
Mensajes: 4881
Registrado: Mar Jul 24, 2012 10:19 am

Re: Primer libro de Sheiko en Ingles

Mensaje por Andres » Jue Oct 24, 2019 1:10 pm

TABLE OF CONTENTS
Foreword 9
Chapter 1. Classification of Powerlifting Exercises 11
1.1. Historical overview 11
1.2. Principles of physical exercise classification 12
1.3. Classification of basic and additional exercises in powerlifting 13
1.4. Barbell squats exercises 16
1.4.1. Group 1 – competitive exercise 18
1.4.2. Group 2 – exercises for specific purposes 18
1.4.3. Group 3 – general developmental exercises 22
1.5. Bench press exercises 28
1.5.1. Group 1 – competitive exercise 30
1.5.2. Group 2 – exercises for specific purposes 30
1.5.3. Group 3 – general exercises for bench press 36
1.5.3.1. Basic exercises for the chest muscles 36
1.5.3.2. Basic exercises for the development of the shoulder girdle 41
1.5.3.3. Basic exercises for the development of the triceps muscles 43
1.5.3.4. Basic exercises for the development of the biceps muscles 46
1.5.3.5. Basic exercises for the latissimus dorsi muscle 47
1.6. Deadlift exercises 50
1.6.1. Group 1 – competitive exercise 52
1.6.2. Group 2 – exercises for specific purposes 52
1.6.3. Group 3 – general and developmental exercises 60
1.6.3.1. Exercises for the back muscles development 60
1.6.3.2. General exercises for the abdominal muscles development 64
Chapter 2. Basic Concepts of Biomechanics and Technique in Powerlifting 66
2.1. Technical structure of competitive exercises 67
2.1.1. Period and phase structure of exercises 69
2.2. Biomechanical video analysis of complex movements in powerlifting 70
2.2.1. Hardware-software for biomechanical analysis of motor actions in
powerlifters 71
Boris Sheiko. POWERLIFTING: FOUNDATIONS AND METHODS
6
2.3. Squat Technique 76
2.3.1. Rules and regulations for the squat 76
2.3.2. Squat phase structure 77
2.3.3. Technique and structure of squats 81
2.3.4. Squat techniques of advanced athletes 90
2.3.4.1. K. Pavlov’s squat technique 90
2.3.4.2. E. Koval’kov’s squat technique 94
2.3.4.3. Alexey Serov’s squat technique 100
2.4. Bench Press Technique 105
2.4.1. Bench press rules and regulations 105
2.4.2. The phase structure of the bench press 106
2.4.3. Technique and motor structure of the bench press 109
2.4.4. Biomechanical analysis of the bench press 115
2.4.5. The influence of the arch on bench press 120
2.4.6. The transfer of the mechanical impulse
from the legs to the bar 122
2.4.7. Bench press techniques of advanced athletes 123
2.4.7.1. K. Pavlov’s bench press technique 123
2.4.7.2. Y. Chistyakova’s bench press technique 127
2.4.7.3. A. Babin’s bench press technique 130
2.5. Deadlift technique 133
2.5.1. Deadlift rules and regulations 133
2.5.2. Deadlift phases structure 133
2.5.3. Technique and structure of deadlift 136
2.5.4. Comparative analysis of deadlift styles 142
2.5.5. Deadlift techniques of advanced athletes 144
2.5.5.1. A.Belyaev’s deadlift technique 144
2.5.5.2. M. Baruzdin’s deadlift technique 149
2.5.5.3. V.Sheglova’s deadlift technique 154
2.5.5.4. Deadlift mistakes of Stephen Prichard 157
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Chapter 3. Methods of Teaching Competitive Exercises Techniques 159
3.1. General Training Principles 159
3.1.1. Methods of Teaching 161
3.1.2. Formation of motor skills 164
3.1.3. The Structure of Teaching Motor Activities 165
3.1.4. Typical Mistakes in Exercises 167
3.1.5. Motor Error Factors 168
3.2. Fundamentals of teaching competitive exercises techniques 169
3.2.1. Squat Technique Training 170
3.2.2. Common mistakes in competitive bar squat technique 175
3.2.3. Bench Press Technique Training 181
3.2.4. Back Arching in the Bench Press Technique 185
3.2.5. Common Competitive Bench Press Techniques Mistakes 190
3.2.6. Deadlift Technique Training 195
3.2.7. Most common deadlift errors 202
Chapter 4. Powerlifting Nutrition 208
4.1. Physiological basis for the development of muscle strength 208
4.1.1. Biochemical basis for the development of muscle strength 209
4.1.2. Anatomical characteristics of powerlifting 209
4.2. Importance of adequacy and balanced diet 210
4.3. Algorithms for calculating an adequate diet and its components 214
4.3.1. Short-term and long-term requirements 214
4.3.2. Calculation and adjustment of energy requirements 215
4.3.3. Tools for conclusions about the adjustments 215
4.3.4. Balancing the daily diet 216
4.3.5. Protein balance 216
4.3.6. Carbohydrate balance 217
4.3.7. Fat balance 218
4.3.8. Vitamin and mineral balance 218
4.4. Food for a balanced diet 219
Boris Sheiko. POWERLIFTING: FOUNDATIONS AND METHODS
8
4.4.1. Food groups and their properties 219
4.4.2. Optimum daily nutrition scheme 221
4.5. Methods of objective control over diet quality 224
4.5.1. Nutrition in preparatory period 225
4.5.2. Nutrition in pre-contest period 227
4.5.3. Competition day nutrition 229
4.6. Fundamentals of body weight regulation technique 229
Chapter 5. The earliest studies in the field of muscle strength training 233
5.1. Modern Methods and Means for Strength Training Athletes 238
5.2. Training methods of Foreign and Russian Powerlifting Specialists 243
5.2.1. Training Methods of Foreign Specialists 243
5.2.2. Training methods of Russian specialists 247
Chapter 6. Powerlifting training structure 250
6.1. Single training session and micro cycles’ structure 250
6.2. Distribution of training loads to weekly cycles and training sessions 252
6.3. Mesocycle Training Structure 261
6.4. Long cycles (macrocycles) training structure 265
6.5. Principles of long-term (multi-year) planning 269
6.6. Training volume and intensity planning 270
6.7. Load distribution by zones of intensity 271
Chapter 7. Powerlifting Programs 274
7.1. Three lifts: squat emphasis 278
7.2. Three lifts: bench press emphasis 294
7.3. Three lifts: deadlift emphasis 310
7.4. Bench press only 326
7.5. Three lifts. Medium volume for experienced athletes 344
Bibliography 364

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Maokoto
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Re: Primer libro de Sheiko en Ingles

Mensaje por Maokoto » Mar Oct 29, 2019 3:33 pm

Gracias por el aviso hermano

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