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Bulgarian step ups ARTICLE |
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Coach Mac
Senior Member Joined: 9/01/04 Status: Offline Points: 889 |
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Posted: 3/19/07 at 8:06pm |
Knowlege is POWER....long read:
BULGARIAN LEG TRAINING SECRETS By Angel Spassov, Ph.D., D.Sc. and Terry Todd, Ph.D. Almost a decade ago, a retired Soviet hammer thrower came to the conclusion that traditional forms of squatting were not the best way to strengthen the muscles of the thighs and hips. Many in the Soviet Union considered this heresy, as the squat was the king of leg training in that country just as it was, and is still, in the United States. Ten years ago, the full squat was the foundation of exercise programs for almost all elite athletes in the Soviet Bloc nations, whether they were weightlifters or not. Soviet athletes - be they wrestlers, runners, fencers, soccer player or swimmers - all squatted. But because the retired hammer thrower had won the gold medal in the 1976 Olympic Games and because he was a respected graduate of the Central Institute for Physical Education and Sport in Moscow, his opinions were taken seriously. His name: Anatoly Bondarchuk. His studies led him to conclude that a particular form of what we’ll call the high step-up had two significant advantages over the standard back squat. Bondarchuk concluded that high step-ups, firstly, produce greater gains in thigh and hip power and secondly, cause fewer injuries. Bondarchuk does his research and coaching in Kiev. His fellow Soviet coaches and sports scientists were skeptical about his conclusions. However, as time passed and he was able to convince a few athletes and coaches, in a variety of sports, to drop squats from their routines and adopt the high step-up, it became clear that be had made a significant breakthrough. Many of the athletes using his “new” exercise began to make gains in power that were far beyond what they had made using only the squat. We qualify the word “new” because, in one form or another, the step-up has a fairly long history. A review of dozens of pre-1900 books in the Physical Culture Library at the University of Texas revealed that the step- up was commonly practiced before the turn of the century. In fact, Dr. Dudley Allen Sargent, who was for years the director of physical training at Harvard University, used a form of the step-ups as he was devising one of the first known methods of cardiorespiratory testing. Sargent’s method, first used over 80 years ago, is called the Harvard Step-Up Test. It involves stepping up, at a timed pace, onto a bench or chair approximately 20 inches high for a set period of time and checking the pulse rate at predetermined intervals. But the step-up was also used to strengthen and develop the hips and thighs. As weight training grew in popularity in the 1920s and ‘30s, the step-up with extra weight began to appear in books and magazines of that era. However, the squat with added weight was also given an enormous boost in America during this same era thanks to several crucial factors: Firstly, the wonderful lifting of the young German immigrant “Milo” Steinborn, who could do a full squat with more than 500 pounds, secondly, the publicity given to Milo’s world-record-breaking abilities in weightlifting, and finally, the career of Joseph Curtis Hise, who not only gained a great deal of strength and muscle size with high-rep squats but also had the ability to fill other bodybuilders with enthusiasm for this arduous but effective form of training. Who knows whether the step-up with weights would have become more popular had Steinborn and Hise not appeared on the scene and raised the reputation of the deep knee bend, putting it at the top of any serious trainer’s list of “must” exercises? In any event, the squat became the dominant hip and thigh exercise in America in the 1920s and has remained so ever since. SQUAT-CHALLENGED When the Eastern European nations, led by the Soviet Union, began to assert themselves athletically after World War II, one cornerstone of their success was the squat. For a time, they turned to the West, particularly the United States, for training theory; but as the years passed and they developed their own coaches and sports scientists, they began to rely more and more on their own research. It was this tradition of self-reliant research that led Anatoly Bondarchuk to challenge the supremacy of the squat. One thing Bondarchuk concluded was that the heavy back squat was potentially dangerous to the structure of the lower back. In fact, according to his studies, it can be demonstrated that the back squat places a load on the structure of the lower back that, in the bottom position, is at least twice as heavy as the load on the bar. In other words, if you are lifting 300 pounds in the full squat, your lower back is stressed to an amount equaling at least 600 pounds, usually more. The actual amount depends on the speed of descent and ascent. The faster you descend and the faster you reverse direction and begin to arise from the bottom, the greater the load on the lower back and, according to Bondarchuk, the greater the chance of injury. Bondarchuk also noticed that athletes who were pushing for those extra few reps on a set of squats almost always sank an extra inch or so at the bottom in order to get a bit of “bounce” to push them through the sticking point of the exercise. For this reason, and because he observed that in no sport did the athlete ever find himself in the normal full-squat position, Bondarchuk concluded that it would be safer to use a form of weighted step-up. When he began his research, he was unsure of several things. He wasn’t sure how high the bench or chair, onto which the athlete would step, should be. As he began to experiment with different heights, he soon realized that he could achieve complete development of the thighs and hips by using varying bench heights, depending on the needs of the individual athlete. Being well-schooled in anatomy and physiology, he understood that the higher the bench, the more stress would be placed on the hamstring muscles on the rear of the thigh. Conversely, he understood that a lower bench would result in more work being required of the quadriceps muscles on the front of the thigh. Finally, he concluded that the ideal position generally occurred when the athlete was standing on the toes of one foot with the other foot flat on the bench and the top of the raised thigh parallel to the floor. If, however, the athlete was weak in the hamstring area, he should use a slightly higher bench. According to research done by Osse Aura, a professor of biomechanics at the Finnish Institute of Physical Education, the hamstring muscles should be approximately 75% as strong as the quadriceps muscles. If that ratio is not maintained, the chance of injury increases, while the chance of maximum performance decreases. Bondarchuk agrees with Aura’s figures and uses a form of the leg curl and leg extension to determine the relative strength of these two muscle groups. If he finds the quadriceps of a certain athlete to be too strong, he will instruct that athlete to use a higher than normal box height and thus place more stress on the hamstrings. If, on the other hand, an athlete’s hamstrings are too strong, the box height will be lowered so that the quadriceps may be stressed more completely. Obviously, since an athlete cannot do a high step-up with even 50% of the weight he or she can use in the full squat, the problem of the “double loading” stress on the lower back is greatly reduced. The lower back experiences far less stress when an athletes does a high step-up with 100 pounds than when he does a squat with 300 pounds, assuming that both of these lifts are maximum efforts. Also, since it would be impossible for an athlete to “bounce” out of the bottom position in the high step-up, this exercise completely eliminates the problem of the bounce. This is an important consideration since the complete full squat, especially when done with a “bounce,” is potentially harmful to the structure of the knee. HOW IT’S DONE The high step-up starts out similar to the regular squat. The weight is placed on a standard bar and the bar is placed on a squat rack as would be the case with a squat. But then things are different. Before squatting, normally you step backward, but with the high step-up you move forward, toward the platform onto which you will step. But if your gym isn’t set up to allow you to step forward, don’t be concerned. Simply be careful as you position yourself for the step-up. You may need to construct a box if you can’t find a bench or sturdy chair of the proper height. And if you have a box or chair that’s a bit too tall, don’t forget that you can use a 100-pound or 45-pound plate under your bottom foot. Or, for that matter, you can use pieces of plywood to achieve the exact position you need. You should also be careful to keep your shoulders more or less over your hips as you step up onto the box or bench; don’t bend forward at the waist in order to do the step-up. Also, slightly bend the knee of the leg onto which you lower yourself. It takes some of the shock out of the descent and is a bit safer. Several years ago the Bulgarian weight lifting team began to drop all back squatting in favor of high step-up. By that time, many Soviet lifters had abandoned squats and made their higher lifts in the snatch and clean and jerk than ever before. Perhaps the most dramatic example of this involves the career of Leonid Taranenko, the current holder of the world record in the clean and jerk in the superheavyweight class. Taranenko has done the clean and jerk with the amazing weight of 586 pounds. Think of it! Almost 600 pounds lifted from the floor to full arms’ length overhead. But to many longtime lifters in this country, it is perhaps even more amazing than it has been at least four years since Taranenko has done a back squat of any kind. Besides his practice on the snatch and clean and jerk, the only form of heavy leg training that Taranenko does is the high step-up with weights…Heavy weights. His best in this exercise is three reps with each leg with 396 pounds. Taranenko’s coach, Ivan Loginovich, one of the foremost trainers in the Soviet Union, was one of the coaches who worked with Bondarchuk to perfect the high step-up and use it as a replacement for the back squat; and one of the proofs found in this particular pudding is Taranenko’s many world records. One thing coaches in the Soviet Union and Bulgaria noticed was that those athletes, both lifters and those in other sports, who dropped the squat and used the high step-up developed more complete muscularity than those who simply squatted. Many of the coaches say that the legs of those who work hard on the high step-up look more like those of someone who did sprinting and jumping as well as squatting. Apparently, the balance required in the high step-up calls more muscles into play, producing fuller, shapelier development. WORKING THEM IN As far as how to work the exercise into your training routine, one way would be simply to eliminate squats and replace them with the high step- up, using the same sets and reps and handling as much weight as you could in the step-up. Another way, if you have a desire to push your strength levels up several notches, would be to do the high step-ups as the Bulgarian National Lifting Team does them, which is as follows (assuming that the athlete can do a maximum of two reps in the high step-up with 170 pounds): 1. Begin with one set of 8-10 reps with no weight, and 2. Proceed to 45 pounds for six reps (45x6), 110x3. I32x3, 150x3, l60x3 for three sets, 135 x6 for three sets and sets of 115x3 to failure. The Bulgarian team uses the pulse rate as a gauge to let them know how far to take the sets. They believe that each of the moderate to heavy sets should produce a pulse rate of 162-180 beats per minute. The lifter doesn’t begin his next set until his pulse has dropped to between 102 and 108. The Bulgarian team does virtually this same workout five or six days a week, along with quite a lot of other leg work that goes with the snatch and the clean and jerk. Unless you are young (21 or below) and in unusually good condition, we don’t recommend that you do such a demanding workout without at least one day of rest between sessions. If these low repetitions don’t appeal to you and you’d like to stick with more traditional approach for step-ups, you might simply do several sets of progressively heavier warm-ups, go to three heavy sets of six reps, and finish off with three lighter sets to failure, aiming for 15-20 reps per set. And if that doesn’t give you a super pump, you need to have your oil checked. If you do adopt either of these routines, we suggest you drop all other heavy lower body exercises such as leg presses, front squats and hack squats. You could continue with leg extensions and leg curls and, of course, with calf work, but you should be careful not to overtrain. The trick in all exercise programs is to do enough to stress the muscles so that they become larger and stronger, but not so much that they can’t recover in time for the next heavy session. Give this result-producing exercise a try. It has literally worked wonders with the strength and power athletes in Eastern Europe, and with their bodybuilders as well, most of whom swear by the high step-up. Make no mistake, squats are a wonderful, effective exercise: but perhaps the high step-up can allow you to make even more gains than you could with squats alone. It’s worked out that way in the iron game behind the Iron Curtain. |
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Have a GREAT Day !
Rob " Coach Mac " Mac Kay |
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Pingleton
Postaholic Highland Games' virtually straight legs Joined: 11/28/06 Location: Canada Status: Offline Points: 2747 |
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Just FYI. This is copied from IronMind news:
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meat
Senior Member Top 10 in the USA - '07-'12 Joined: 11/18/04 Location: United States Status: Offline Points: 715 |
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This is a great article. I have been doing a ton of step in exchange of the heavy squats that I used to TRY to do. I have found incredible strnegth gains that have better transfered to the squat. Varying the height of the step and way it's performed has caused major growth in my legs along with POWER gains. Important to say power vs. strength. where
Working the sides individually as in a step up creates greater enervation of the muscles the leg and especially the hips. The sum of the parts is greater than the whole! |
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david barron
Senior Member Joined: 9/20/04 Location: United States Status: Offline Points: 800 |
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En-ur-vay-shun? Quit making my head hurt.
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Average joe
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CLAYMORE
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"EN-UR-VAY-SHUN? QUIT MAKING MY HEAD HURT." oh, god, you're killin' me!! |
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fidelitas super alius, decus absque.
#dave glasgow# |
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M-BAAB
Postaholic Joined: 8/30/04 Location: Jamaica Status: Offline Points: 3515 |
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Step-ups are great - all you squatters go do some explosive hi - box dbell stepups and get some new areas really sore. Great mixer. |
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K-Monster
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What are the box heights you guys are using?
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"I train in the sand pit in McDonald's. I do a few laps. I go through the tunnel a few times. The kids don't mind if I smoke. Plus, when I'm done, lunch is right there."- DLR 2003
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M-BAAB
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K- vary it like in the articles , sometimes w. dbells , bar(back or like a front) or if your feeling sparky - hold 50lb plate straight over your head and do your step ups - core!!! |
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K-Monster
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Where do you get a 50lb plate?! Crap, that sounds so delicious I'll have to go to Myles' gym and try that with one of those ancient 100's they've got there. Imagine, the more gassed you get, the closer you are to knocking yourself out or breaking a toe. Exhilarating!
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"I train in the sand pit in McDonald's. I do a few laps. I go through the tunnel a few times. The kids don't mind if I smoke. Plus, when I'm done, lunch is right there."- DLR 2003
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M-BAAB
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I was doing 'em last in the driveway and was grunting so loud , the neighbors kept looking out the window - I've got those old, straight bar plates - you will get wobbly by the end.
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Tim Pinkerton
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I have read that article and I like it! I remember getting all ready to get the squats out of my program but then I stepped back and thought. Although the Bulgarian weightlifters may have taken out the back squats they still did a lot of front squats. Even if they were not just front squating specifically they were still getting a lot of front squat reps in by doing the cleans and snatches. So...maybe for the rest of us that don't squat snatch and clean 9-12 times a week, we may want to keep some form of squats in our program. One of my first thoughts was to add them in as assistance work (you know, moderation). If you front squat then afterwards do high step ups for the hamstrings. If you start with back squats then finish with low steps up for the quads. Just be sure to adjust your total work out volume accordingly. You can't just add and add, you have to strike a balance somewhere. The best road is usually the middle road. |
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"Big ain't Strong...Strong is Strong."
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kgb1
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Hey Baab, Instead of holding a 50# plate overhead, hold your 56FD at arms' length in front of you and feel the change in center of gravity. See which gives out first, your ability to hold the weight in place or your legs from the stepups. Enjoy!!! Rick |
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M-BAAB
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Rick- You're a sick boy!
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Silverback
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I like a high step up that puts the knee higher than the hip. And I like to do all one leg at a time and then switch to the other. Generaly done after the big movements like squat and then a back movement like clean or dead. I use dumbells and they gas me. Then to the general population machines. K monster you have to come over and carry the rock. Jason has this stone he found with a flat side for your chest and a V shape. After we gas ourselves inside the Y, we matriculate to the truck and get this 150 lb stone and carry it till we drop. Then you sit in the truck with the lower back pump and yell out things. Glorious exquisit. |
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UpChucker
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Isn't the step up basically a 1 legged squat? |
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Jerome
I am not yet the fruit of the tree |
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M-BAAB
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yep .
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I have to go with Randall and Peter on this one. You would get laughed out of Europe if you were in a Bulgarin training hall and did step-ups. Has any one seen these guys train? It's like this: AM: Snatch, clean & jerk, squat PM: Snatch, clean & jerk, squat Repeat for 6 days a week, week after week. Oh yeah, and you won't see romanian deadlifts or 'core' work either.
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M-BAAB
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kurt - wouldn't you die of boredom? I've always loved variety - but I guess as an offensive lineman all we did was run block or pass block over and over .....event specific training.......How do you train?
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meat
Senior Member Top 10 in the USA - '07-'12 Joined: 11/18/04 Location: United States Status: Offline Points: 715 |
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A step up isn't exactly like a 1 legged squat. The dynamic(Yes Dave, another big word for you) is different. With a squat you are overcoming the force of the momentum as well as the weight in the bucket. Then you have a straight push to the top. Pretty straight forward. A good ballistic movment but not 100% functional, except if you stand in the WOB and even then has limited uses potential. A step up(if done correctly) is a pulling motion from the leg on the step. More glutes, hams, and hips are gotten into the lift this way without having to overcome the force of gravity on the way down. A step up is a more functional exercise because almost no one who throws far throws with their weight centered on both legs. Most have a shift from one side to another to be able to hold positions throughout the throw. Step ups give the single support and "pull" motion finishing with a brief quad contraction to drive to a full extension at the knee that is the base function of most throwing events.
GOD! I am way to tired to be doing this now..... |
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big MAC
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Everybody say Amen. |
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Valenti
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Got to love Kurt,,,,you would get laughed out of a Europe for doing step ups...awesome!
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"All you need in this life is a tremendous sex drive and a great ego...brains don't mean sh!t"
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Borges
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The one thing Kurt left out of his post is the fact that the training regimen he describes is for national team level O-lifters. I've never seen any definitive description of what kind of work they do for the early development of O-lifters, and more to the point, what kind of work they do for throwers who are far from Olympic caliber. The point being, if you are a good enough O-lifter to make the Bulgarian national team then you might want to consider training like a Bulgarian national team O-lifter. Otherwise, you would be wise to keep an open mind and consider training methodologies more suited to your chosen sport and level. The short of it is, if an elite throws coach like Coach Mac and an elite thrower like Zolk think step-ups are worthwhile, then I'm going to give them some serious thought. If a Bulgarian O-lifter happens to be laughing at me while I do them, then so be it. Edited by Borges |
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Cheers,
Carlos "Live free or die" |
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I agree Carlos that none of my statements hold true for throwers, but Bob's original e-mail mentions weight lifters specificially. I just read the part about Terenenko and the Russians supposedly doing this as well which is even funnier. A friend of mine personally interviewed him I think in the early 90's and he said he stopped front squatting because he could do 300kg for reps! The guy could have never squatted again and still had the leg strength to get up with anything he could ever clean. Mike, I agree this routine would drive almost anyone nuts doing the same thing constantly, but these guys are pros and are doing it to provide for their families.
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M-BAAB
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$$$ talks.Thx.
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AncientOne
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Hey- I did em for the first time last night with my sweet 20" plyo-box using a straight bar in the high position for 95lbx5x20. Its a pretty high step for us short guys. And it does feel like a pulling motion at the quad & hip. Much different than the squats, but that could be partly due to the balance needed to transfer the weight. -K |
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Winners are remarkably adept at figuring out what's required to win.
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Pingleton
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For what it's worth I would like to add my perspective since all I did initially was copy Strossen's response to the article. 1) The article specifically refers to "abandoning" and "dropping" squats in favour of step-ups, and is not really discussing them as a supplemental exercise. While I think step-ups can be a valuable supplemental movement to back and/or front squats, I do not think it would be adviseable for any type of thrower to completely neglect back and/or front squats. I think Strossen's response (and Kurt's)made it clear that this would also be true for lifters. The bottom line is, if you have the time and energy, by all means include some step-ups AFTER you have completed your other squats (a la RV) or perhaps do them instead of squats on your light leg day if you are training legs at least twice a week. 2) Unless you are pushing your back squats one rep too far and compromising your technique, I have never found back squats to be that brutal on the low back, and any (few) such injuries I have seen or heard about involve max efforts. This comment is confined to high-bar, medium stance "Olympic squats", as I have no experience at all with so-called "power squats". If you do find back squats to be hard on your low back, or at least very tiring to your low back, do front squats instead, as these are much easier on the low back due to the necessarily much more upright body position and also due to the lower weights used. 3) Re the Bulgarian's training - I understand why Kurt posted this, and his specific point is certainly valid, but it has little or no bearing on any throwers' training program. I would say that probably 100% of the throwers I have ever spoken to, heard about, or read about, lifted weights either 3 times per week, usually in some type of whole-body fashion, or 4 times per week in a split fashion (e.g. upper body-lower body split), at least during the non-competitive season. Some throwers might back off to 2 lifting workouts a week during the competitive season (although many include a very brief and moderately intense tune-up workout the day before a competition), and of course the nature of these workouts will change to at least some extent (i.e. often get lighter and faster). In addition to these lifting workouts, they would throw (and often sprint, do various plyometrics, and some medicine ball work) 3-7 times a week. 4) In addition, along with Carlos' comments, you have to remember that (i) not even all elite Olympic lifters workout in that fashion, and (ii) those that are are doing full squat snatches and full clean and jerks (not to mention rock-bottom front and back squats), with very heavy weights, thereby precluding much of the need for snatch-grip deadlifts, Romanian deadlifts, and supplementary overhead movements. Throwers don't lift like this, and don't need to, although some of you might be surprised at the number of throwers whose programs vary little in terms of the exercises used and include little beyond power cleans and/or high pulls, bench presses (and possibly inclines), back squats and/or front squats, maybe power snatches, and maybe push presses or jerks behind the neck, plus "core" work". The sets, reps, total volume and intensity are all certainly varied, but in many cases the exercises are fairly constant. I am not claiming this is necessarily ideal, just that it is often the case. Sorry for the long post, I just got on a bit of a roll (and what do I know anyway...).
Edited by Peter Ingleton |
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Richard Doria
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So everyone should stop taking the elevator and take the stairs instead, and take them two at a time.
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Valenti
Postaholic Top 10 in the USA - '10, '12 Joined: 8/30/04 Location: Uganda Status: Offline Points: 1477 |
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man Im glad all the ams are stopping squatting,,can you guys talk Dave Brown, Ryan and HB out of doing them...I need the cash.
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"All you need in this life is a tremendous sex drive and a great ego...brains don't mean sh!t"
Capt. Tony Taracino |
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Ryan Vierra
Senior Member World Champ - 96, 97, 98, 05, 06 Joined: 8/30/04 Location: United States Status: Offline Points: 700 |
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No chance Buddy...I'm 100% meathead (at least during the winter) and I likey my sqauts. Now, lets try and talk those other guys into stopping
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Highland Games Training Visit: www.IHGFTV.com My email: ryanvierra@worldheavyevents.com |
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Valenti
Postaholic Top 10 in the USA - '10, '12 Joined: 8/30/04 Location: Uganda Status: Offline Points: 1477 |
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Ryan 303! still at 3 shakes a day
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"All you need in this life is a tremendous sex drive and a great ego...brains don't mean sh!t"
Capt. Tony Taracino |
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