Bondarchuk on Training Load Intensities

Various ranges of intensity, such as maximum, near-maximum, medium, weak,

and moderate, are used in speed-strength sports. These zones reflect the

running by the amount of work done per unit of time; in throwing events, by the

distance of throws; in barbell exercises, by the amount of weight lifted.

If we did not have such quantitative and qualitative load categories, we would not

intensities have different effects on learning technique, on improving technique,

on the development of the needed physical abilities, and on restorative

processes.

year-round training are the following:

1. To achieve the super-compensation effect (restoration of the body and

raising its functional potentials to a level higher than the pre-existing level);

2. To strengthen the functional potentials and the morphological and

3. To acquire motor abilities and skills in sports techniques and tactics;

4. To strengthen motor skills in sports techniques and tactics;

5. To actively recover from physical exercises, training sessions, and

competitions (active rest).

Each of the above goals can be accomplished by using one intensity level or

another. Thus, a weak or medium-intensity training load develops needed

physical abilities and also benefits restorative processes.

The benefit of weak and medium-intensity training loads on restorative processes

is explained differently in both cases, and the mechanisms are totally different

from each other. The restorative processes that follow weak-intensity loads

produce weak irradiation of the basic neural processes.

As a result, the neural centers are dis-inhibited from the previous load. A

medium-intensity training load produces a concentration of stimulating and

inhibiting processes and restoration occurs because of concentrated inhibition.

Medical-biological studies done on hammer throwers of different qualification

levels show that a weak or medium-intensity training load produces moderate

cardio-vascular and central nervous system changes and the restorative

processes occur faster than after maximum-intensity loads. A medium-intensity

load actively influences biochemical processes in muscles and tissues. Thus,

acid level, et al.

Its effect is also undiminished when the technique of individual sports is being

learned and improved, because the movements performed at weak, medium,

and maximum speed (intensity) differ because of their dissimilar physiological

characteristics. The biggest differences lie in the fact that it is hard, at maximal

the reflex arc is not able to operate.

Performing complex movements at high speeds is fraught with difficulties.

Exercises performed at sub-maximal levels allow technique to be better

controlled, which is particularly important for beginners.

A weak-intensity training load benefits speed-strength abilities in athletes with

low qualifications, where the effectiveness of the training methods does not

depend on the magnitude of the external effects. In light of this, we recommend

that novices and lower qualified athletes use weak-intensity training loads.

Besides developing their strength, using these loads will facilitate a broader,

Medium and maximum-intensity training loads play a major role in the training of

highly qualified athletes, when we are speaking of physical development. Lowerintensity

training loads inhibit improved performances in speed- strength sports.

The abuse, or misuse, of intense loads, especially in young athletes, leads to

over-stress and overloading, which are detrimental to health. For this reason, the

amount of maximum-intensity work should be individually determined for each

athlete.

Thus, a varied-intensity training load helps an athlete to learn and improve

technique, develops the needed physical abilities, and aids restorative

processes. We advise using a weak-intensity training load for lower qualified

athletes, without completely eliminating medium and maximum intensities. For

highly qualified athletes, we recommend medium and maximum-intensity loads

plus weak-intensity loads in small amounts (for special warm-ups).

When Pavlov studied the activity of the central nervous system, he noted that

weak stimuli provoke weak irradiation; maximal stimuli, strong irradiation; and

medium stimuli, a concentration of stimulation and inhibition processes. Weak

irradiation dis-inhibits the cerebral cortex (more correctly, certain of its neural

centers).

The presence of these processes in the central nervous system’s complex and

many-sided activities suggests that there are different levels of activation. They

arise in certain cerebral structures under the influence of different stimuli.

Activation is highly specific. There are several activation systems. Each system

has an independent substrate.

It seems natural that different stimuli (their complexes), by influencing a given

central nervous system structure in a certain way, would surely influence the

processes of learning and improving throwing technique, developing the needed

physical abilities, and so on.

Weak-intensity exercises help novices learn technique, improve technique, and

develop speed-strength. Weak-intensity exercises prepare the athlete for the

next sports activity in each training session; however, for highly qualified athletes,

weak-intensity exercises provide a special warm-up.

We suggest (and we have substantiated this in experimental studies) that nearmaximum

and maximum-intensity loads be used after weak-intensity loads if they

have been planned in a given workout. This sequence should be followed for the

following reasons:

1. One stipulation for achieving strong performances is to systematically use

near-maximum and maximum-intensity exercises, while striving to exceed

2. The greatest effect from maximum intensity exercises can be gotten only if

the body is in good condition and is not fatigued from previous work.

According to the studies of Leshkevich, Makarov, Popov, Rogozkin

Chagovets, and Yakovlev, the optimal state (as a result of warming up)

occurs only during the main part of the workout, and this period is the best

for establishing conditioned reflexes, which are basic to the learning of

technique;