Conditioning Program. Copyright @ 2. 00. Istvan ? Steve? Javorek. After the unexpected flow of interest about my full version of the ? Big Fun? Program, I decided to further develop my concept of a revolutionary approach to ? Body Building? Its name was Romanian Federation of Weightlifting and Culturism. I personally was a very multilaterally prepared and developed athlete, so I felt it was necessary to develop special rules of competition, which beside the physical presentation, an athlete must compete in : standing long jump; behind the head straight knees pull ups(touching the bar with the second vertebrate); medium grip bench press; (deep, weightlifting style) back squat(because there is a front squat also!!). I developed a point system giving 5. This rule made a huge impact on my bodybuilders and was the turning point toward their harmonious muscular and athletic development. Javorek? s Big Fun # 1? I call it ? Javorek? Big Fun #2? Because of the high load, it may be performed in two different sessions daily, and performed three times a week for 1. Of course the neuro- muscular and hormonal stimulation will be very different, achieving the best result with the original version. The reason is that in my forty years of coaching experience I have come to the conclusion that it is much more beneficial to do explosive drills at the end of a daily program for a shorter period of time instead of performing a full hour separate workout. I have helped athletes achieve great performance applying my philosophy to my hundreds of programs, which develop quick, fast and explosive musculature. Just three example who support the benefits of this kind of preparation: Dragomir Cioroslan, 1. LA Summer Olympic Games bronze medalist , who is the head coach at the US Olympic Training Center in Colorado Springs for US Weightlifting Residence Program was able to perform a straight back flip after a 4. By utilizing my programs, Dragomir developed from a 1.
Javorek’s Elite athletes General Abdominal program with pictures Poster size 24 He became a multiple national record holder and champion in weightlifting, but he also won the Romanian National Body Building Championship! He was also able to jump 8 stairs up on a stairway, and to run 7. Progressive Training for Triple Jump. Javorek’s routines are valuable training tools. During that time he recorded a 1. This must be modified for anyone who does not fit into an elite athlete? During my own, and later my athletes? I have had very positive feed back from other coaches and athletes. From the many positive comments, I have come to the conclusion that a greater variation of exercises will stimulate the cardio- vascular and hormonal system. The human body (after a period of ? Everyone must feel comfortable with all of the exercises within a program and must posses the correct technique for all of them. During my years of publishing articles in different journals and magazines, I realized that several exercises from my programs are not familiar to the general public. My dumbbell and barbell exercise video tapes show ? Dumbbell exercises are very dynamic and stimulatory. In most of the cases with barbells, an athlete can isolate more effectively a muscle or muscle group, because the barbell itself eliminates some of the balance muscles? My personal experiences confirm the quasi general knowledge that weight bearing exercises can help to prevent injury, and osteoporosis. Research proves that weight training is not just preventive, but also very beneficial in recovering damaged joints due to arthritis, or after serious injuries. As a general conclusion in favor of doing this kind of preparation, I would like to present my philosophy of a new concept of athletics, body building and general fitness. Avoid monotony in your workouts - doing year round almost the same routines make the neuro- muscular system tired which drives the body to burn out or ? Give your body a chance to enjoy your hard work. This program has a great number of exercise variations which makes it more enjoyable and stimulatory. Everyone who performs this program, (of course this includes only those who are physically and mentally ready to do it) will become, strong, vigorous, healthy and with perfectly balanced musculature. Changing from a general routine will ? At first, the change will act as active rest and later as a new form of stimulation to your body. Build up your program and exercise groups gradually; (For example, I have designed six different increasingly difficult 1. Javorek? s ? Big Fun ?# 1 and now Javorek? Tremendous Pleasure? Each exercise must be performed with perfect technique! Enjoy the hard work, and refresh your body? Take the intensity always from the most difficult exercise of a respective complex, avoiding the chance of choosing too heavy weights and not being able of performing correctly. Exercise. Barbell Upright Row X 6. Barbell High Pull Snatch X 6. Barbell Behind The Head Squat Push Press X 6. Barbell Behind The Head Good Morning X 6. Barbell Bent Over Row X 6. Perform In A Non- Stop, Continuous Order As Listed Above . Exercises X 6 Repetitions = 3. Repetitions/Set. The Number Of Repetitions Can Be Changed In Order To Satisfy Different Goals. Long Distance Runners, Skiers, Bikers, Wrestlers Could Gradually Increase The Number Of Repetitions And The Weight, To Achieve A Higher Quality Specific Endurance And Power In Domain Of Endurance. On The Beginning Should Be Practiced Just Partial Or The Integral Complex I, But With Less Repetitions. Is Up To The Coaches Decision To Practice The Full Exercise And To Increase The Weight Also. If Low Ceiling, Certain Exercises Perform Seated. Exercise. Barbell Upright Row X 3. Barbell High Pull Snatch X 3. Barbell Behind The Head Squat Push Press X 3. Barbell Behind The Head Good Morning X 3. Barbell Bent Over Row X 3. These Five Exercises Executed In A Non- Stop, Continuous Order By Three Repetitions Constitutes A Cycle. Perform In A Non- Stop, Continuous Order As Listed Above. Go Through The Exercises Once For Beginners, Then Gradually Increase The Number Of Cycles To Two, To Three, And For Different Endurance Sports Could Be The Coach Decision To Increase To Four Cycles In One Set. Also For A Prominent Cardio- Vascular Stimulation Of This Exercise, The Number Of Repetition For Each Exercise Could Be Increased Gradually. For Example : First Just For The Third Cycle, Then For Third, And Second, And Finally For All Three Cycles In One Set. Never Hurry In Increasing The Number Of Repetitions. Always To Keep In Mind The Perfect Technique Of Execution, Wide And Full Range Of Motion. If Low Ceiling, Certain Exercises Perform Seated. Exercise. Barbell Regular(Supinated) Curls X 6. Barbell Upright Row X 6. Barbell High Pull Snatch From Hip X 6. Barbell Behind The Head Press X 6. Barbell Bent Over Row X 8. Barbell Behind The Head Squat Push Press Or X 6. Barbell Behind The Head Seated Press X 6. Barbell Behind The Head Good Morning X 1. Barbell Behind The Head Quarter Squat X 1. Barbell In Front Of Thighs Special Good Morning X 1. Perform In A Non- Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises Perform Seated. Exercise. Barbell Regular(Supinated) Curls X 3. Barbell Upright Row X 3. Barbell High Pull Snatch From Hip X 3. Barbell Behind The Head Press X 3. Barbell Bent Over Row X 3. Barbell Behind The Head Squat Push Press Or X 3. Barbell Behind The Head Seated Press X 3. Barbell Behind The Head Good Morning X 5. Barbell Behind The Head Quarter Squat X 5. Barbell In Front Of Thighs Special Good Morning X 5. Perform In A Non- Stop, Continuous Order As Listed Above. Go Through The Exercises Twice For Beginner, Three Times For More Advanced Athletes. For Different Sport The Number Of Repetitions For Each Exercise And The Number Of Cycles (The 9 Exercises In A Non- Stop, Continuous Order Is Equal With One Cycle) Could Vary, Determined By The Coach Or Personal Trainer. For A Remarkable Cardio- Vascular Stimulation Of This Exercise, The Number Of Repetition For Each Exercise Could Be Gradually Increased. For Example : First Just The Third Cycle From Three To Four Reps, Then The Third And Second Cycles From Three To Four Reps, And Finally All Three Cycles? Repetitions To Be Increased Up To Four. But Every Coach Could Find Out Which Is The Best Combination For Every Individual Athlete At A Given Time. But Never Hurry In Increasing The Number Of Repetitions, And Always Keep In Mind The Perfect Execution. If Low Ceiling, Certain Exercises Perform Seated. Exercise. Dumbbell Upright Row X 6. Dumbbell High Pull Snatch X 6. Dumbbell Squat Push Press X 6. Dumbbell Bent Over Row X 6. Dumbbell High Pull Snatch X 6. Perform In A Non- Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises Perform Seated. Exercise. Dumbbell Upright Row X 3. Dumbbell High Pull Snatch X 3. Dumbbell Squat Push Press X 3. Dumbbell Bent Over Row X 3. Dumbbell High Pull Snatch X 3. Perform In A Non- Stop, Continuous Order As Listed Above. Go Through The Exercises (A Cycle) Once For Beginners, Then Gradually Increase The Number Of Cycles To Two, To Three, Or As Much The Sports Conditioning Coach Or Other Specialist Considers Necessary And Adequate. Also For A Remarkable Cardio- Vascular Stimulation Of This Exercise, The Number Of Repetition For Each Exercise Could Be Gradually Increased. For Example : First Just The Third Cycle From Three To Four Reps, Then The Third And Second Cycles From Three To Four Reps, And Finally All Three Cycles? Repetitions To Be Increased Up To Four. But Every Coach Could Find Out Which Is The Best Combination For Every Individual Athlete At A Given Time. But Never Hurry In Increasing The Number Of Repetitions, And Always Keep In Mind The Perfect Execution. If Low Ceiling, Certain Exercises Perform Seated. Exercise. Dumbbell Regular(Supinated) Curls X 6. Dumbbell Upright Row X 6. Dumbbell High Pull Snatch Regular Or From Hip X 6. Dumbbell Parallel Press X 6. Dumbbell Bent Over Row X 6. Dumbbell Squat Push Press X 6. Dumbbell Bent Over Kick Back X 6. Dumbbell Squat Upright Row X 6. Dumbbell In Front Of Thighs Special Good Morning X 1. Perform In A Non- Stop, Continuous Order As Listed Above.
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