Bear with me, i'm trying to keep this very short
This is easily my favorite quote of all time:
"Nature has provided man with the possibility to enhance his abilities in extreme situations, and we need to utilize it in the training of the high class athlete." -- Prof. Yuri VerkhoshanskyI have my own understanding & interpretation of that quote, but I've noticed people seem to take this quote & run with it in all kinds of directions.
First of all, it doesn't mean that there exists some kind of magical training formula or exercise, that when performed, will allow an athlete to reach arousal levels similar to those seen in an extreme life or death situation. This quote, when taken out of context, can easily be misinterpreted as such.
Low Squat Ankle Hops in an Extreme Situation
1. Arousal levelsNow on to the meat of the matter, what constitutes extreme? Well, there exists a natural continuum, let's invent one real quick, with a level of 1 to 7:
Arousal Continuum
NOT EXTREME <1--------------------------3.5---------------------------7> EXTREME: LIFE OR DEATH
So for example, using the arousal continuum:
- LEVEL 1: Being comfortable and relaxed
- LEVEL 2: Low intensity training session (LITS)
- LEVEL 3: Moderate intensity training session (MITS)
- LEVEL 4: High Intensity training session (HITS)
- LEVEL 5: Very High intensity training session (VHITS)
- LEVEL 6: Stimulated VHITS (SVHITS)
- LEVEL 7: LIFE or DEATH situation
Now, let's give a general example of each:
- LEVEL 1: Watching Yanni on TV
- LEVEL 2: Low intensity GPP (<50% 1RM), circuits, jogging etc
- LEVEL 3: Moderate intensity GPP ( > 50% 1RM and < 80% 1RM), sprints, jumps, sports, low level reactive work
- LEVEL 4: Intense training ( > 85% 1RM), plyo progressions, low volume plyos, sprints, jumps, sports
- LEVEL 5: Intense training ( > 85% 1RM), shock blocks, overspeed, stim method complexes, depth drops, REA (ie drop catch lifts)
- LEVEL 6: Same as LEVEL 5, except management of fatigue becomes an additional stimulus created by using specially crafted fatigue blocks or fatigue sessions, inducing a supercompensatory response for LEVEL-5 work
- LEVEL 7: I'd get sued if I listed my ideas.
Briefly, an athlete will progress from level 1 through level 4 over the course of their training career. Rarely will athletes master level 4 or experience levels 5 & 6, either through lack of knowledge, lack of progression, or lack of preparedness. Utilizing a training session that makes use of level 7 arousal is possible but not well documented, and especially not "recommended". Actuuuuallllly, I'm pretty sure Halil "Little Naim" Mutlu was a weightlifting slave, that might count.
After progressing through the beginner stage, it might take years for an athlete to be prepared enough to truly experience level 5, so most of the time is spent in level 4. Level 5 & 6 become important when trying to fully peak performance, such as in an elite athlete. Level 5 & 6 can also be used with intermediates, but with care & with modifications, such as less volume & lower supramaximal intensity. Regardless, incorporating level-5 & level-6 requires a great deal of preparation and knowledge about ones self in regards to the training process.
2. The Potential of the Human OrganismVerkhoshansky states that a human has a few important reserves, or resources provided by the CNS (central nervous system):
Easily Available:
- Reserves employed in reactive movements (15%)
- Physiological Reserves employed under conditions of elevated motor activity (20%)
Inhibited by the CNS:
- Special Reserves mobilized only under conditions of muscle performance of great intensity or long duration (35%)
- Innate Reserves (concealed, hidden, defended) mobilized only in extreme, life threatening situations (30%)
Notice that the special reserves & innate reserves are "inhibited by the CNS". This means, the CNS is protecting the body from utilizing these resources, but they are available in extreme circumstances, such as life & death situations. Through progressing one's abilities in level 4, the special reserves gradually become available, ie, less inhibited. Through progressing one's abilities in levels 5 & 6, the innate reserves gradually become available, ie, less inhibited. The difference between the special reserves & innate reserves lies within the training methods employed. The special reserves become available, through volitional (voluntary) effort, such as in sprinting, squatting, olympic weightlifting, etc. The innate reserves become available, through extreme situations of supramaximal overload, such as in the shock method (high volume depth jumps), the stim method (stimulation caused by a tonic exercise, such as depth jumps, to improve a subsequent exercise, such as squatting), and overspeed sprinting.
So, here you go, in a nutshell, from Verkhoshansky himself:
There are two key phrases here. The first one, "becomes very difficult", is referring to athletes who have truly begun to reach a plateau in their abilities. The second one, "involves major expenditure of time and energy by the athlete", is self explanatory, but often overlooked. Training to realize your true potential is NOT easy, it is hard, hard, hard work.
There are no shortcuts to achieving your ultimate potential.
I wanted to keep this short & not get into too much detail about the special means, or anything like that. So as always, if you have any questions, post. All info is referenced from Verkhoshansky's
SUPERMETHODS OF SPECIAL PHYSICAL PREPARATION FOR HIGH CLASS ATHLETE.peace
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