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Fitness As Sport PDF

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T H E O R Y & P R A C T I C E F I T N E S S A S S P O RT J A C O B T S Y P K I N Preface Scientific Principles of Strength Training P 1 T H E O R Y & P R A C T I C E F I T N E S S AS SPORT J A C O B T S Y P K I N Dedicated to the Memory of my Grandmother, Izora Petrovskaya, without whose courage, wisdom, intellect, and wit, I would never have been capable of writing a book. And to the Memory of Jason Nolan, without whose selfless help in building effective systems and processes, TZ Strength would have been a shadow of the company that it is today. Jacob Tsypkin Fitness As Sport: Theory & Practice P 3 TA B L E O F C O N T E N T S PERIODIZATION IN FITNESS SPORT 10 What Is Periodization? 11 Periodization & Sporting Form 16 Macrocycles 20 Mesocycles 26 Microcycles 32 WEIGHTLIFTING 37 Weightlifting in Fitness Sport: Reps One to One Hundred 39 Variables Of Training 39 Means 42 Methods 45 STRENGTH DEVELOPMENT 51 Strength in Fitness Sport: The Strength Spectrum 52 Variables of Training 57 Means 61 Methods 73 GYMNASTICS 79 Gymnastics in Fitness Sport: Low Horsepower, High Gas Mileage 82 Means 87 Jacob Tsypkin Fitness As Sport: Theory & Practice P 4 ENERGY SYSTEMS DEVELOPMENT 136 Basic Bioenergetics 137 Bioenergetics in Fitness Sport 142 Means 152 Methods 154 SPORT SPECIFIC PREPARATION 165 Finding Specificity In Variance 166 Principles of Analysis 168 Principles of Speculation 170 Sport Specific Periodization 174 Testing Protocol Design 178 INDIVIDUALIZATION 182 Individualization In Fitness Sport: Eliminate Weaknesses, Balance Strengths 183 Athlete Classification 184 STRATEGIC & TACTICAL CONSIDERATIONS 195 Output Management 196 Event Assessment 197 Scoring & Placing 204 ACKNOWLEDGMENTS 208 WORKS CITED 211 Jacob Tsypkin Fitness As Sport: Theory & Practice P 5 I N T R O D U C T I O N In 2007, the first CrossFit Games were held in Aromas, California. It was a competition of roughly forty men and twenty women, which was equal parts test of fitness and backyard barbecue, in which judges were selected from the crowd and one event was quite literally drawn from the hopper. If you had told me then that a mere eight years later, tens of thousands of fans of fitness sport would crowd into a major stadium in Southern California, to watch men capable of near four hundred pound clean & jerks and low five minute miles, I would have laughed in your face. And yet, here we are. This book is the result of nearly a decade of being involved in the functional fitness community, and an all-consuming obsession with fitness sport since that weekend in late June 2007 in Aromas. It is built upon a lot of tacit and anecdotal knowledge about the sport itself, a good deal of analysis of trends, some science regarding the constituent domains of the sport, and a little bit of theory. Where possible, I have tried to support these theories with the science in areas such as strength development and bioenergetics. The research on concurrent training (training for strength and endurance at the same time) is sparse, and for fitness sport in particular, it is non-existent. Therefore, I can not reasonably claim that this is a scientific text. It is based upon my own experience, and my ability to logically sort through it, and the comparison of my experience and conclusions to data from the sport and the science. Jacob Tsypkin Fitness As Sport: Theory & Practice P 6 In his book “The Undercover Economist”, Tim Harford writes about models: “There are other models of the coffee business, useful for different things. A model of the design and architecture of coffee kiosks could be useful as a case study for interior designers. A physics model could outline the salient features of the machine that generates the ten atmospheres of pressure required to brew espresso; the same model might be useful for talking about suction pumps or the internal combustion engine. Today we have models of the ecological impacts of different disposal methods for coffee grounds. Each model is useful for different things, but a ‘model’ that tried to describe the design, the engineering, the ecology, and the economics would be no simpler than reality itself and so would add nothing to our understanding.” The bulk of the book is organized as a series of chapters about the constituent domains of the sport: weightlifting, strength development, gymnastics, energy systems development, and sport specific preparation. It presents conventional models of training for each of these areas, as well as my observations and suggestions for how those models must change to be applied to fitness sport. I do not aim to build an all encompassing, absolute, singular model of training for fitness sport. Jacob Tsypkin Fitness As Sport: Theory & Practice P 7 In part, this is because I am not entirely sure it is possible at this time. But perhaps more importantly, I am not convinced of the usefulness of such an endeavor. Though it may be eventually possible, that model will be built on the underlying facts about training for each aspect of the sport, and tied together by the interactions of those domains. Therefore, this text seeks to create an understanding of those facts and interactions, so that you, the reader, may incorporate them into your training and programming methodology. My hopes for this book are twofold 1. Firstly, I hope that you, the reader, find in this book at least a few pieces of theory, experience, or analysis that are directly helpful in improving the way you approach your training, and/or that of your athletes. 2. Secondly, I hope that this text aids in pushing forward and further expanding the growing conversation among coaches and athletes of philosophy, methodology, and best practices in fitness sport. Jacob Tsypkin Aliso Viejo, CA October 2015 Jacob Tsypkin Fitness As Sport: Theory & Practice P 8 D I S C L A I M E R This book is a record of the program I prescribe to the athletes in my care who are training to compete in fitness sport. It is not a recommendation of training for any particular individual. Neither the author, TZ Strength, or Juggernaut Training Systems take any responsibility for injuries incurred if a reader chooses to attempt training based on this book. Always consult a physician before undertaking any exercise program. The methods and opinions described in this work are solely the author’s and in no way claim to be representative of the practices of and/or opinions held by CrossFit, Inc. CrossFit® is a registered trademark held by CrossFit, Inc. Jacob Tsypkin Fitness As Sport: Theory & Practice P 9 C H A P T E R O N E P E R I O D I Z AT I O N I N F I T N E S S S P O R T Periodization is a hotly debated topic within fitness sport communities, with some well known coaches and athletes decrying its importance, even as others tout it as the fundamental basis of effective program design. Often the parties on either side of the debate seem to have relatively little understanding of what periodization actually is. Its detractors represent it as an theory built upon the failures of sport scientists, who have fundamentally misunderstood strength and conditioning since the Chapter One Fitness As Sport: Theory & Practice P 10

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Most books are stored in the elastic cloud where traffic is expensive. For this reason, we have a limit on daily download.