abadjiev on sprinting

8/17/2019 Abadjiev on Sprinting

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Here follows quite a long (and not always clear) script of one of Mr.Abadjiev'smost recent lectures,wic begins wit an open reference to !ree" #printer$"aterina %anou,notoriously training under &ristos %e"os' guidance.

%is material tat ave prepared ere for you for today is te same

material tat lectured on in front of te !reece &ommittee last spring.

%ey speci*cally as"ed me to present my material because one of teiratletes, $"atarina %anou, was using tis metod of training and asincredible results using tis metod. #e was tird in te world for + metersprint, and last year se was one of te best wite atletes, and se asbeen using my metods of training.

f you pay attention to wat am saying and if you tin" logically about wat am saying ten you will see tat tis metod is applicable to almost anysports training. -e will be concentrating on weigtlifting noneteless.

ave been as"ing myself a question, wy suc countries suc as ruquay,/araquay, /eru, not to mention 0rail, ave incredible acievements in, say,football, considering tat tose countries do not ave stable sports metodsor academic sports development. And yet, tey ave better results incomparison to oter countries li"e !ermany or 1ussia, wic ave beenstudying sports as an academic for a very long time.

%e oter question tat ave been as"ing myself is wy suc universalatletes do not e2ist anymore, wy it is so di3cult to be good in di4erentdisciplines, suc as only + meters or jumps. %ese atletes wo do only

one discipline tey do it well but it isalmost impossible to be good in a lot of disciplines at te same time.

%e same question is wit atletes wo train + di4erent disciplines. %eyave a mediocre scale of good results. 5or eac sport tey are not at teirbest at one of tose sports because tey try to perform good in all te + oftem wic prevents tem frombeing good at only one sport.

%e fourt question tat ave been as"ing myself is wy, wen observinganimals, for instance, tey don't ave micro and macro cycles.

%ey don't ave leisure periods. %ey are all te time active. %ey don't ave performance of 67 or 87. %ey only ave performance acievements of +7 all of te time. %e way tat animals prey, watever tey do, tey do it teir best and teydo itat +7. %is is te way tey survive.


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/lease forgive me for te simpleness of tese e2amples, but every time tal"wit opponents wo do not sare my point of view, ave found tat tis is asimple metod of e2plaining te way tin" and te way muscles wor" andtis is a simple way to present it grapically altoug it is not an academicway.

As you can see tis is a train wit coaces wic is performing a certainfunction. -e can compare tis to a group of muscles or to a muscle *berwic also performs some "ind of duty. t also as dynamic function99

:iterally tere is a di4erence between a living organism and tis macinery,and will try to tal" about tat99.

%is is te precise way tat a uman body would function or uman musclesor any living organism's muscle function. %at wen tere is a lac" of energy,tere is a signal sent to te brain wic, on its bealf would provide tem

wit nitrogen and watever else is needed for tem to function (energies)troug te blood circulation system. p to ere te mecanism of te waytey wor" is absolutely identical.

0ut te di4erence between te living organism and te macinery sownere is as follows.

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;ow we ave switced on te little trains. %is is a law in organics tat tefunction builds te organ, or, te muscle. And wen tey function, tey form

new structures.


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And tose are te di4erent sapes of muscles. -e ave one muscle tatcould be one after anoter one, wen tey're parallel, . . . tis is te di4erenttypes of muscles. %ey all ave a particular function, tey all react todi4erent tings. 5or instance, wen weave slower, but eavier e2ercise, ten tose muscles are te ones tat are

doing te wor". %e ones tat need speed and eaviness at te same time,ten tose parallel muscles are activated, because power or strengt of temuscles depend on di4erent tings, di4erent parameters.

%e part of te muscle wic is contracting is called sarcomere. %e longer itis, te faster it reacts, te faster it contracts. %e sorter it is, it couldprovide enormous strengt, but in a longer period of time.And tere are muscle groups tat can wor" witout o2ygen provided,anaerobically.And tere are tose muscles wo wor" aerobically, wit o2ygen.

5or instance, wen we ave a sprinter or cross runner, tis is te musclewic is activated .%is is used for running and sprinting and longer runningperiods. %ose two muscles wic are located on bot sides of te "nee, teyta"e part wen sprinting is necessary, also called out of pase muscles. %eyturn food into energy witout usingo2ygen. -en we are tal"ing about longer distances, ten te energy isformed using o2ygen. #o tat te ones tat are used for longer runningdistance, tey ave a bigger number of mitocondria. %is is were te cycleof >rebs ta"es place and over +,? "ilojoules of energy are formed.

And wen we are tal"ing about anaerobic wor"ing of te muscles, ten we

are tal"ing about @7 less production of tose mitocondria from te sameamount of energy. #o in te longer period, wen we loo" at di4erent trainingmuscles, tere are di4erent muscles tat are used for di4erent groups andtey are te ones wo cange teir sieaccordingly to te training system.

%at is wy wen we cange, wen we are not lifting weigts, wen we aredoing someting else . . . if we say tat on te upper picture te engine iste one tat is used to lift weigts, if we do someting else not lifting weigtswe are using oter muscle groups, in anoter e2ercise not weigtlifting,tose are te muscles tat are being contracted.

#o we ave used tis system wen weigtlifters ave done oter e2ercises,not only weigtlifting. 5or instance, saw ere tat some of your trainers do jumps wit weigts. -ic means tat immediately te energy supplies fortose muscles will be activated,te ones tat are necessary for a jump to be performed, wic means tattere will be energy ta"en from te basic muscles needed in weigtlifting.


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And it is not only te matter of te muscle itself growing, but it is teconnections and te blood vessels wic supply it wit needed energy, teycange teir form and sape too. #o ten, if we go bac" to doing te samee2ercise, wic is sown on te upper picture, ten it wouldn't be as easy forit to get energy anymore. And tose are pysiologically proven rigt, tat te

mecanism wor"s precisely tis way. 1espectable biologists andpysiologists ave proven tat tis is rigt.

As it is proved also tat wen we ave, wit te use of non=weigtliftinge2ercises tere is new proteins and te muscles are growing and protein isdeveloped and wat ave you ten it is at te same moment tat temuscles used for weigtlifting begin srin"ing.

#o if we concentrate our energy onto oter e2ercises, ten it means tat tecreative process of te muscle needed in weigtlifting will be stopped, wicmeans tat in a longer period of time it will not be as easy to develop into its

original sape anymore, or sie.

#o tis is our aim wen we are training atletes, tat we would build up alltose organs and muscles needed for a certain performance, not only temuscles, but te wole cardiovascular and oter systems tat support tewor"ing of te muscles in order for a better performance. %e adaptive process owever, does not only include all te lungs and teeart and te oter organs tat mentioned.

%e *rst adaptive period of te organism is an emergency one, wicactivates te ormone use in te blood and te organism. %e *rst ones to

be activated are adrenalin and noradrenalin.t is said in tis wor" for instance tat te adrenaline can be lifted as mucasto +, ngml from .?. t is almost +, times iger tan its normalamount. %is wole adaptive mecanism plays a uge role in te functioningof te organism.

t is not only in sports, but tat it is ow our organism adapts to any numberof canges, for instance, te cold wen we go outside.And it is cold and tere is a rus of adrenaline and naturally yourcardiovascular system starts to wor" faster in order for your eart to produce

enoug blood to get you warm.

Adrenalin also activates tis anabolic macinery. %is is te membrane of tecell. t is formed by four molecules, and we will be interested in only two oftem. %is is ow te adrenaline divides tis part of te cell.


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contraction of te muscleB as tey are pulled apart, te muscle contracts.

#o naturally everyting is controlled by te brain, te adaptation and tegrowt of te muscles. And tey are also determined uge canges in te

"idneys, tey grow bigger in sie, and teir production is also canged.

Anoter very important ting is ow te body learns to economie wit lessormones and it lessens its demands, it becomes more sensitive. %ose new muscle cells tat are produced, tey become more economical inteir demands. And it as been proven tat tose new muscles, tey needless blood supply.#o it means tat tey can better perform because of teir new economicalway of functioning.

All tose processes begin wit a stress reaction, e2ercise being a stress.

f tere would be anoter coac after te engine of te train, ten it wouldmean a new adaptation, and it is te same as wit weigtlifting wen we addsome more weigt to te bar.All tose functioning systems are in a stressed condition, tey ave te so=called stress reaction, and it activates all tose mecanisms of all tosesystems. %eir functioning grows, and so te structural canges begin, andnew structural sapes and sies can be formed.

#o in te *rst stage tat mentioned before, te emergency stage,sometimes te production of adrenaline is way too ig for te use of tosesystems.

-en tere is a bigger strain on te muscle tere is a catabolic e4ect. As wecan see ere tis is te sie of a normally functioning cell, tis is te cellafter it as been adapted already to te new conditions, it becomes bigger,and tis is te sie of te cell after adding to its functions.#o ere we ave already added tose e2tra coaces to te train. t is biggertan inte beginning but it is smaller ere wen its in its e2treme situation, teemergency state tat we were tal"ing about. #ome atletes cannotovercome tis stage of te e2tra strain on te muscular system and teycannot ave te process, cannot obtain te ma2imum of te process, tey

cannot ave tis adaptation in teir muscles.

n order to avoid injuries and complications, we ave to avoid te state ofyper functioning of muscles and cells. %e organism itself can form a stresslimiting system. %is system allows te organ at certain stress levels, itmeasures te amount of stress it tin"s tat a uman muscle or cell can ta"eand it limits it to a certainlevel.


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%e organism as tis level of te stress tat it can ta"e to avoid injuries ordiscomfort. %is amino acid, wic as one of tose functions, to limit performance.


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Curing a competition, te density te one required, and tose will be teproteins activated in a state of competition or iger performance and all teoters will be passive, tey will not be activated, because of te di4erentdensity. #o, wen we are lifting weigts wic are not te ma2imum amountwe could lift, and tis lift is being

performed in aerobic conditions, wen tere is a supply of o2ygen, we willnot be activating te density and te real performance of te muscle, it willnot be ta"en to its e2tent. -ile lifting tose iger weigts, tere will be acance of producing more anaerobic energy .

%at is wy it is important tat we lift our ma2imum, in order to producetose "inds of proteins and tose "inds of structures tat we will be using ina competition, for instance. -e don't want to spend our energy buildingstructures tat will not be used under e2treme situations.

%is comes to sow wy our training metod is tat we are lifting our almostma2imum during training. 0efore we were tal"ing about lifting many tons aday of weigt. About te middle of te 8's, we were lifting up to @ tons aday. 0ut we were not producing any e4ect. %e speed at wic we were training was di4erent, it was iger.0ut tose were little weigts, not te ma2imum of an atlete. %is is wy ouratletes now lift up to D tons a day, but tey are performing in tis one inte ma2imum one, of ma2imum acievement.#o we are building tis particular protein structure tat we will be using

under e2treme circumstances as competitions are, for instance.

#o naturally we were loo"ing for a way to e2pand tose muscles wic areused in weigtlifting, leaning on tose functions of te organism. -e arelifting bigger weigts, but slower, and we ma"e less attempts. 0ut in order todevelop tose particular proteins, we were forced to do more wor" in order toma"e tose particular muscle groups wor" and perform.

Eou cannot be lifting big weigts densely in te duration of one training. %at's wy we ave divided te training session into di4erent parts. And sowe ave *rst snatces, ten cleans, ten snatces again, so we ave twice

snatces, and ten squats afterward. 0ut in te afternoons we cange teorder so tose muscles are overall equally pressured.#o wat we are doing we ave te ma2imum weigts wit lower tempo andlesser attempts. %is is ow we acieve tis e4ect of building up precisely tose muscles tatare needed in weigtlifting.

;ow want to sow you a system wic triggers a natural metabolic


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reaction. And tis will be on te e2ample of lifting weigts.

%is system is called te ties between te functional and te geneticapparatus. And wat is te structure of tose ties.

:ifting weigts we are acieving te contraction of a certain muscle wicgrows and wic is needed for te weigts to be lifted and we are cangingits structure. #o during training if we are using ma2imum amount of weigtand only a few attempts to lift tat weigt, tat means tat we are activatingtis wole system, wic willacieve te growt of tat muscle and its ma2imum performance.#o by stimulating wit adrenalin tose molecules, tey bring more calciuminto te cell. 0y doing tat, tey are ma"ing te genetic repressordysfunctional, wic means it cannot enter te C;A cain, and so it meanstat it can perform up to its ma2imum. 0ut tis is because of te adrenalinewic is made during training sessions. Adrenaline is

released only wen we are doing te ma2imum amount of weigt. n order toacieve tis iger level of adrenaline release, we used to do Monday,-ednesday and 5riday, training sessions in front of an audience, wicresembled te situation of a real competition, wen you ave te ligts, teaudience, te crowd, te judges, and teemotional factor also plays a very important role, it stimulates te release ofadrenalin. #o you performed up to your ma2imum tree times a wee",almost in competition circumstances, wic releases te adrenaline needed,wic ma"es tis wole mecanism function, wic enables a certain musclegroup to grow and perform better.

%is is te way a di4erent medicine, wic releases, wic ma"es moreadrenalin to be released, tey wor" e2actly on tis principle.

;ow we will be tal"ing about te amount of training.

5or instance, in bodybuilding, bodybuilders do not lift teir ma2imum, buttey lift a certain amount of weigt many times.Meerson says tat a cell as a particular amount of wat it needs in order tofunction and it can self=energie itself.

%is is te main *ber. t as tose contractive proteins. %ose oter *bers are

acting as "ind of supporting te main *ber. %ose *broblasts do not ave tecontracting proteins wic te main *ber as. 0asically wat tey are doingis acting as donors andsupporters of te main *ber. n order to be able to support te main *berduring dense e2ercises, tey enlarge teir sie. %is is te process wen teyare cangingteir structure.0ut if tere are too many attempts, tere is a process called yperplasia.


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%ose supporting *bers start to divide, and teir quantity grows bigger. Andtey also start wor"ing onsupporting te main *ber, but tey do not ave tose contracting proteins.#o te main *ber can function and perform longer, because of te supporting*bers, but on its own, its strengt does not grow. 0ut te muscle itself grows

bigger. %is, we are tal"ing about bodybuilding.

#o basically before, wen you used to do tis training wit many repetitions,our weigtlifters loo"ed completely di4erent, tey ad muc bigger muscles.0ut Ea"ovlev says tat tis actually prevents te main *ber from functioningcorrectly. t does not giveit strengt, even toug it loo"s bigger.

f we go bac" in time and loo" at te tecnique tat our weigtlifters used touse, it is very incorrect and di3cult to perform wit it.


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training,often limited to one single e2ercise per atlete,cosen to suitindividual need.At some point %anou was performing some ligt overead presses,wile atte same time >enteris performed some bodyweigt pull up sets.#ome plyos were part of te program,toug in limited numbers,as well as

some general conditioning and warming up routines. cannot con*rm tis information,but tin" tey did e2periment some;emes vibration platforms at some time,mainly wit recovery purposes.1umors are %e"os' training system is still used in !reece for %rac" and 5ieldatletes,producing consistent improvement over time in atletes using it(particularly in te qualities de*ning #peed $ndurance) ,toug myinformation concern mostly young developing #printers and Dm er's

and tis is from !ooseIJ

remember reading tat during te gpp pase tey did sprint sessions in adayB

sessions 2 I 2 m per session K L7speed. Imins rest between reps.5riday mornings would be I 2 +m even for "enteris. %anou allways did+m reps. tougt it was closer to 6?7 but somebody else said L7.

also remember reading tat it averaged ? days a wea" of training asfollowsBI days on, + o4, on, + o4.

%ey would decrease to I sprints per day wen intensity moved to aroundL?7.

At some point tere was one sprint per day at +7 during pea"ing pase.

abadjiev on sprinting

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