Gunthor Videos and Translation

Although these segments of Werner Gunthor's training video have been posted previously, I thought it would be appropriate to include them in the Articles Forum for easier reference.  In addition, I am including a written translation of the commentary by Gunthor's coach, J.P. Egger, which is heard on the videos.  This increases the usefulness of the videos significantly for those who do not understand French.

Gunthor Training Part 1:

http://www.youtube.com/watch?v=d4e5cuyqjqw

Gunthor Training Part 2:

http://www.youtube.com/watch?v=zJImRx3rpW0

Gunthor Training Part 3:

http://www.youtube.com/watch?v=YqFP9gySw34

Gunthor Training Part 4:

http://www.youtube.com/watch?v=frFVhwIy_PU&feature=relat ed

The Legacy of a Career

Consequences for day-to-day training

Source: Swiss Sport School Magglingen

Translation* by Jörg Probst, 2002

The way to the top can by symbolized with a pyramid.  At the base the general preparation phase, at the top the specific preparation phase. This goal-oriented, systematic way of training leads to the desired success.

The general preparation period is divided into two phases: an extensive and an intensive one.  The competition-specific preparation phase is described as the explosive phase of the preparation towards top shape.  Depending on the aim, these three phases are divided into mesocycles lasting about one month.  The mesocycles in turn consist of 3 microcycles lasting 1 week.

A mesocycle can be conducted with a progressive or regressive structure of intensity.  That is, for each successive week within a mesocycle you increase intensity, or you decrease intensity.

Each of the last microcycles consists of active rest.  The tests conducted during this week contribute to a more efficient gearing of the training.

Let’s start with the extensive phase: It is important to establish a technical base by developing a structure, the "invariable" of the core programme.  Supreme body control is expressed in a differentiated kinesthetic awareness, corresponding to good balance and smooth movements, even on a narrow base.

The ability to balance is improved by hopping backwards imitating the glide movement, especially when done on both sides.  A conscious use of the blocking leg, as well as a conscious, slow release movement on both sides improves the clarity of the mental image of the movement.

When you practice for the dominant as well as the non-dominant sides, mental aspects are improved – concentration, differentiation and orientation skills.

The barbell serves to achieve a better torque. Improved orientation and differentiation skills also improve the ability to balance.

Doing standing throws with medicine balls accentuates the dynamic movement.  The challenging balancing conditions improve the optimal transfer of power.

After the basic structure of the throwing movement is established, it is important to learn to find the rhythm of the throw.  The rhythm is the character of the technique.  The same movement rhythm can be expressed by using different spatial variations at varying speeds.  Stable core – flexible form, is the motto, and this as a variation of the same theme.  Controlled "dys-balance“, and repeated precision by hitting the same spot on the wall with the medicine ball, distinguishes the master.

The principle of balance is the motto in strength training too.

·        Always strengthen agonists and antagonists. No strengthening without stretching.

·        Pre-fatigued muscles are easier to stretch.

·        Stretched antagonist optimize the strengthening of the agonists.

We exemplify this method using the basic exercises squat and bench press.

Here:  Stretching of the antagonist, that is, the knee flexor, afterwards strengthening of the agonist, that is, the knee extensor.

Supplementary exercises pre-fatiguing the muscles or using forced reps, back up the core exercise efficiently.

Here:  Stretching of the pre-fatigued knee extensor, followed by strengthening of the knee flexor.

Back to another core exercise for the beginning of a new series of exercises.  The same methodical principles are also applied when strengthening and stretching the arm and shoulder musculature.  With 2-6 sets of 10 repetitions per exercise the muscles are exercised to local failure.

In the extensive training phase generalized hypertrophy serves the harmonious development of strength that supports the passive movement apparatus (the bones).

In addition to these exercises, further movements can be exercised meaningfully.

The dynamic movement qualities are improved by performing a great variation of jumps.  The aim is complete and rhythmical movement coordination, expressed in dynamic balance.  These jumping exercises, which are performed on a soft surface, serve the prophylactic purpose to prepare feet and legs for the future stresses.

During the intensive phase the development of specific strength for technique training is the crucial element.  The classical technique exercises are purposefully supplement by exercises that optimize the play of tension and relaxation.  Here, for example, this is achieved by using a barbell.

A further possibility of a useful variation consists of using heavier and lighter shots in a strategic way.  Good experiences have been made in the 10-15% spectrum of the competition weight of the implement.  This method is therefore also called “variable method“.

Similar to a pole vaulter planting his pole, the shot putter needs to put all his power into the left block. This allows him to explode and exploit the full potential of his power.

During this training phase the finely tuned use of different muscle contractions is important.  The classical contraction types are concentric, eccentric and isometric, but whilst working towards technique-oriented speed strength, plyometric and statodynamic contractions become more important.

Thanks to a pneumatic system, the load can be adjusted very precisely.  You begin with the eccentric part of the movement, using a higher load than for the following concentric upwards movement.

For the next set the type of contraction is changed again. Now you work isometrically with a submaximal load.

Afterwards you work stato-dynamically with a medium load.  This kind of training stimulus is a combination of isometric and concentric work, and is especially effective when you do it from the competition-specific knee angle.

The same principle of using various types of contraction is also applied to the bench press.

Just like for the squat, you must keep to minimal rest periods of 5 minutes between sets.

For every athletic sport the strength gained during general strength training must be turned into specific speed strength.  This kind of strength training is not only important for high performance sports, but is also ideal and important for coordination, especially in young athletes.

The high quality of strength and speed strength that determines performance is achieved in the following way:

On the one hand by the deliberate application and variation of different forms of muscle contractions.  On the other hand by applying specific and rhythmical forces in the technically relevant impulse directions.

The last stage on the way to D-day, is the specific preparation phase.  It is characterized by top performances.  It is therefore important to create the best possible training conditions for this crucial phase.

Using video footage, athletes and coaches iron out the last technical imperfections.

Egger:  “Pulled with the left ... Block with your left arm, your entire left side.“  The aim is to speed up the movement, for which purpose implements about 10% lighter shots are used.

Egger: „Now you open up with your trunk too soon, you are fast on the left .. if you can continue with your legs you’ll be all right.“

Losch’s coach: „Quite typical for you... the left leg in the air – planted – and you were already here.“

Special attention is given to the development of maximal strength by targeting intra and inter-muscular coordination.  The weights are lifted with the highest possible speed.  This improves the optimal synchronization of the highest number muscle fibers and motor units.

The muscle groups important for shot putting are trained with maximal loads, that is: only 3 to 5 repetitions are possible.

You can only approach your limits with your highest level of concentration.  The risk of injury has to be eliminated by closely watching the athlete’s training sessions and assisting where necessary.

Complex exercises, or whole body exercises, such as the clean, jerk or snatch take an important place in strength training.

In the exercise clean and immediate jerk we can recognize the same rhythmical impulse pattern as for the shot put.

Explosive exercises like the overhead shot backwards and forwards can be combined with maximal and submaximal loads or can be done in special training sessions.

In any case, explosive power must be improved by using different kinds of throwing and putting exercises.  The aim is clear: throwing more explosively, and therefore further, and the measuring tape will be the judge in the end.

Egger:  “20.27m, good.”

Egger:  “3.61s”

The stop watch is the most promising form of pressure to use in the various jump exercises as well, in order to shorten ground contacts and to improve power efficiency.

Egger:  “4.69s .....Yes, 4.60s – your best mark!”

The improvement of athleticism from rhythmical hurdle sprints to relaxing in the waves of the ocean…

And then, finally, the competition, the moment of truth.  Now it is all about transferring all physical and mental power into the 7 ¼ kg shot, as here in the indoor world record, the analysis of which will form the basis for the next preparation period towards success.

Egger: “Are you happy with this one?... Let’s print it out then“

The decisive points in the shot technique are printed out and compared with a biomechanical model analysis.  The perceptions of the athlete, the observations of the coach and the eye of the camera lead, from training to training, from competition to competition, and from year to year, to an even more efficient technique, until qualitative perfection is achieved.

Egger: “And I believe, at this point it’s not simply a matter of right foot or left, both have to be in harmony.“

* Some passages were edited for better understanding.  It is important to read the translation alongside the video.