DR. BONDARCHUK SDE & SPE WORK
To identify special strength exercises, Anatoliy Bondarchuk categorizes exercises based on the muscles, movements, and energy systems used. The end result is four categories of exercises that move from general to specific:
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General Preparatory Exercises (GE) – exercises that use different systems and movements as the competition movements;
General Preparatory Exercises (GE) – exercises that use different systems and movements as the competition movements;•Special Preparatory Exercises (SPE) – exercises that use the same muscles and systems but different movements;
Special Preparatory Exercises (SPE) – exercises that use the same muscles and systems but different movements;•Special Developmental Exercises (SDE) – exercises that use the same muscles, same systems, and parts of the competitive movement; and
Special Developmental Exercises (SDE) – exercises that use the same muscles, same systems, and parts of the competitive movement; and•Competitive Exercise (CE) – the competitive movement itself.
Competitive Exercise (CE) – the competitive movement itself. For example, a discus thrower would consider jogging a GE, power cleans an SPE, rotational medicine balls throws as an SDE and throwing the discus as the CE. What most people would call special strength exercises falls into the SDE category since it mimics the movement of the competitive exercise in order to strengthen the movements and muscles used in the sport.
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Dr. Anatoliy Bondarchuk
Like most of us, I have no access to asking Dr. Bondarchuck direct questions. I got this sample workout from Martin Bingisser, ( http://www.hmmrmedia.com/ ) a Swiss hammer thrower who trains with Dr. Bondarchuck.
Week of March 22nd
On Monday I returned from a pre-season competition in France. We trained through the competition, meaning that we didn’t set it up for me to peak at this meet and I only took an extra day off for travel – but otherwise continued with my normal training program. On Tuesday, I jumped back into training and continued the same training program I had been doing prior to the competition.
MorningsAfternoons
Afternoons8 x 5kg hammer throws8 x 7.26kg hammer throws
8 x 7.26kg hammer throws8 x 8.2kg hammer throw8 x 10kg hammer throws
8 x 10kg hammer throwsSide Cleans – 2 x 5 each side @ 50kgHammer Wind and Release – 2 x 14 with 14kg hammer
Hammer Wind and Release – 2 x 14 with 14kg hammerMedicine Ball Throws (Down) – 2 x 6 @ 7kgSnatch – 2 x 5 @ 70kg, 1 x 5 @ 80kg
Snatch – 2 x 5 @ 70kg, 1 x 5 @ 80kgSit-up Medicine Ball Throws – 2 x 6 @ 7kgFront Half Squat – 3 x 5 @ 120kg
Front Half Squat – 3 x 5 @ 120kgOne leg vertical jumps – 2 x 4 each legSit-ups – 3 x 8 @ 20kg
Sit-ups – 3 x 8 @ 20kgSide Bends – 2 x 8 @ 10kgGood mornings – 3 x 5 @ 50kg
Good mornings – 3 x 5 @ 50kg I repeated this program on Wednesday, Friday and Sunday during the week. Thursday and Sunday were passive rest days.
SPE AND SDE WORK FOR SHOT PUTTERS AND DISCUS THROWERS
SPE
MED BALL SIT-UPS ( Note ball being squeezed between the knees and
feet having to pull with heels instead of being locked into Roman chair. These
isolate abs. )
SDE
feet having to pull with heels instead of being locked into Roman chair. These
isolate abs. )
Links
I welcome any videos, workouts or pertinent information. ehsfb2001@hotmail.com
Bill Pendleton, Esperanza High School, Anaheim, Ca.
