Procedure of special power preparation

Agents of development of special power of muscles are the various exercises, among which it is possible to secure(discharge) four their basic kinds:

1) With choronomic resistance (gravities, rubber dampers or garrots);

2) With overcoming of a body weight (gymnastic exercises, jumps).

3) With the partner; 4) Isometric (static) exercises.

To number of exercises for development of power in percussions carry strokes by arms and foots in air, on pouches, claws and makiwara with burdenings (blood pressure cuffs, straps), or in water. The size of burdening in such exercises should not break frames of locomotions, and exercises should be carried out with the maximal speed until will begin to be broken frame of locomotions, or their rate will not fall notably. For development of "explosive" power it is possible to use throwings and pushing of stuffed balls, nucleuses, weights and stones from various positions with the maximal acceleration in a final part; work with an axe both hammers; jerks and jerks of a bar; and also overcoming of inertia of an own body at strokes, protection, at transitions from protection to strokes and on the contrary. Effective and most applied exercise for development of force of muscles - extensors of arms, which carry the basic load in percussions, are the various rises of a body in an emphasis laying. Not the smaller attention is necessary for giving to strengthening of muscles of a prelum abdominale. Besides the exercises on beams, gymnastic wall, with dampers and burdenings, with the partners are widely applied also to athletic preparation. Below we bring the description of some exercises and their complexes for special power preparation. The offered power exercises and their complexes are necessary for applying not less than two times per one week. Usually problems of development of power abilities are decided in second half (or in the end) basic part of training. At the same time, the construction of training from several complex "trochleas" is possible also, in each of which the problems of study and perfection of a technique, development of force and flexibility are consistently decided. At a low level of development of force, you can conduct and additional power trainings in a hall of athletic preparation, on a school sports platform, house, or to increase a power load during morning training. Thus, obligatory the extension and relaxation of the muscles receiving a increased power load is.

Exercises for development of power of the fighters

Imitating exercises, with additional burdening:

1. Imitation of strokes by an arm and leg with additional burdening (blood pressure cuffs, straps, bar etc., or with resistance the rubber damper:

			To carry out till 10-30 of time each stroke by the alternately left and dextral arm with keeping of a technique of performance (starting position of a fist or arm, trajectory of locomotion, maximal rate, bracing of a final position). Rate of fulfilment of strokes to enlarge in process of development of a technique. After imitation it is necessary to carry out one or several strokes, same locomotions till 5-10 of time, but without burdening or resistance.

2. Rise of legs with additional burdening (blood pressure cuffs, straps on an anticnemion or autopodium), with resistance the rubber damper.

			Are carried out with a foot by an arm on a chair, gymnastic wall, any rack or wall and without a foot by consecutive series forward, in the party, back and circular locomotions till 10-30 of time at first by one leg, then another.

3. Strokes by hammers, alternately left and dextral arm on a car tyre.

To carry out 10-30 repetitions 3-6 series in slow, average or high rate in various racks.