Training

TRAINING

Training gradation is the principle that guides you from beginner to competitive training through a gradual increase in the number of weekly training sessions, the number of exercises used in training and the use of more complex exercises for a certain part of the muscles.

The principle of gradation of training has been proven many times so far, but unfortunately, beginners and experienced exercisers do not always follow it properly. Beginners start imitating competitors in the desire to achieve such results as soon as possible. Usually, the opposite happens. After a few weeks of good progress, there is stagnation, and then a decline in form, which often ends with serious overtraining, after which it is necessary to rest and start again. In grading, follow the basic kinesiology methods that lead you from easier to harder training, from simpler exercises to more complex and from less intense to more intense exercise methods. That way, your body gradually gets used to the load and you get the most from each method.

1ST DEGREE

It is the beginner level, with three training sessions per week in the rhythm of Monday-Wednesday-Friday or Tuesday-Thursday-Saturday. One exercise is done per muscle group. The exercises are done in three series, 10-15 repetitions, with breaks of 90 seconds between series. We do this degree for three months. The table shows an example of training for beginners:

2ND DEGREE

In this stage, we divide the training into A and B and train different muscle groups on different days. For example, we can do training A on Tuesday, training B on Thursday, training A on Sunday and so on. The advantage of this schedule is that we have one training session on the weekend, which makes it easier for working people to complete the schedule. In training A we can insert training for the chest, shoulders, triceps and calves, and in training B legs, back, biceps and stomach. We do two exercises for larger muscle groups, and one for smaller ones. We can also do this degree for three months.

3rd DEGREE

Here is the division of A, B, and C, so on Monday we have training A when we train the chest, front and middle part of the shoulders and triceps. Wednesday is training B – back, trapezius, back shoulder and biceps. On Saturdays, it’s the legs, back, calves and stomach. We do three exercises for larger muscle groups, and two for smaller ones. When we do three exercises, we do the first in 5 series with 15,12,10,8,6 repetition lowering method, and the other two exercises in three series of 12,10,8 repetitions. Breaks between sets are 90 seconds. And we do this degree for three months.

4TH DEGREE

Now we do 4 training sessions a week. Monday is chest and triceps, Tuesday back and biceps, Wednesday rest, Thursday legs, back, calves, Friday rest, Saturday shoulders and stomach. Organization of exercises, sets and repetitions as in the previous level. We do three exercises for larger muscle groups, and two for smaller ones. Breaks are still 90 seconds. We do this degree for two months.

5TH DEGREE

Monday, we work chest and triceps, Tuesday back and biceps, Wednesday rest, Thursday legs, back lodge, and calves, Friday shoulders and stomach, Saturday rest. So, in the previous stage, we train the same muscle group every 8 days, and in the 5th stage, every 7 days. We do three exercises for larger muscle groups, and two for smaller ones. When we do three exercises, we do the first in 5 sets with 15,12,10,8,6 lowering repetitions, and the other two in 4 sets of 12,10,8,6 lowering repetitions. Rests between sets 60 seconds. This level is done for two months, and trainees with more than 2 years of experience and competitors can do it continuously for three months.

If you are a beginner, start from the first step and follow it all the way to the fifth. If you are a competitor and have a competition every 6 months, then you do the 4th degree for three months, and the 5th degree for three months. If you have a competition once a year, then you do the 4th degree for 9 months, and the 5th degree for three months.