To suggest that this book was confusing would be an extreme under-statement. It took far more than “a while” to read it. I thought Supertraining by Mel Siff was a challenge, but this book met or exceeded that one on the “arduous” scale.
Yet, another one of Louie Simmon’s picks, so difficulty aside, you can’t really go wrong.
Some of the challenges of getting through this opus by the late Yuri Verkhoshansky included:
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- Undefined (…and changing) acronyms
- Questionable translations into English
- Constant use of generally esoteric scientific terms and language
- A highly, HIGHLY, no…INCREDIBLY HIGH LEVEL technical/academic writing style
This is a 291 page book, and my notes on this work alone total 65 pages. As difficult as it was to get through this book, it was worth every page. Some of the highlights include the following:
- Understanding the science behind elite, proven methods to specifically build power (work/time) to achieve mastery in any sport movement
- The importance and effectiveness of developing the special strengths, such as explosiveness, starting and accelerating strength, etc. (and exactly how)
- The principle of Dynamic Correspondence and what an incredible tool it is for improving at any sport
- The proven value of free weights over other forms and types of resistance
- This gem – “Research has showed (for optimal athletic performance) that the greatest increase in maximal dynamic (overcoming) strength was achieved using a combination of the following”:
- 80% Overcoming
- 10% Static
- 10% Yielding
- Practical understanding and instruction on the application of Concentrated Loading and the Long Term Delayed Training Effect
- The principle of unidirectional training for optimal results
- The elegant explanation of how General Adaptation Syndrome (Hans Selye) works for the greatest resistance training success. Specifically, the importance of organizing training sessions to optimizing an athlete’s Current Adaptation Reserve (CAR)
- The vitality/importance of specifically training each individual vs. groups, for the optimal success of each individual
- The importance of strength training to improve the anaerobic threshold in cyclic sports. The take away here – even long distance runners should strength train
- An exceptional scientific analysis of the “warm-up”, including conclusions such as optimal body temperature of 39-39.5 degrees Celsius and an optimal heart rate of 132 – 138 beats per minute. A minimal warm up time of 20 minutes to generally achieve these levels among other details provide enlightenment as to how to correctly address warming up an athlete
- A “tool box” of specific programs for all sports, means (exercises) and methods; the sheer volume and detail of which is incredible
- The understanding of a general concurrence on the maxims of strength training (even if expressed waaaaay over on the side of science and academia), as communicated by other teachers and leaders in this industry including Louie Simmons, Zatsiorsky, Kurz, Rippetoe, Siff, et al., even if taught somewhat differently by each one.
One great example of this concurrence is the idea of always utilizing the Complex form of training organization for beginners. This means short full body, frequent workouts, 3 times per week to deliver the fastest, best results. When beginners get results that meet or exceed their expectations, the generally don’t quit.
Most of all, this book provides further confidence that the (very carefully) dispensed advice we provide to our gym members, especially the beginners, is indeed exceptional, proven and from the best possible sources.
