Combined Methods of SST
Complex Method: having the SAME primary emphasis…DIFFERENT characteristics of their training effects. Same of adjoining training sessions. Uses the adaptive reactions of different training stimuli to obtain the training effect. The body’s ability to us this results in the effect being greater than the total sum of each exercise.
Stimulation Method; used predominantly for explosive strength. Combines the adaptive benefits seen from slower velocity, higher intensity movements, with the higher velocity and lower intensity movements. E.g; 90% BB back squat with a BB Vertical jump at 50% to elicit the greatest response. This can be taken further when the method develops to incorporate tonic exercises to either an open or closed joint.
Contrast Method; predominantly for high-speed strength. Places the athlete in a situation where there remains a contrast of kinaesthetic sensations* at maximal power with a complex movements in changing conditions, more/less difficult to the normal. (*afferent feedback-impulses. Body to brain) As explained by good ol’ Yuri, ‘If the athlete execute the exercises with the same goal of maximal power output but in different external conditions, the kinaesthetic feedback adapts the motor structure to these conditions and the new motor engram remains the same’
Circuit Method; I think we’ve all done a circuit in our time… When done WELL, one can see morphological reorganization of the body, increased and improved functional and energy capacities. When done badly you do lots of burpees push ups, oh dear.
Strength-Aerobic Method; aims to work both the fast and slow-twitch muscle fibres strength capacities. Similar to both the complex and circuit methods dependent which route one decides to utilise. A) different methods but same muscle group. 80-90% followed by same exercise 40-50%. B) more intensive and more specific intervals. Specific exercises, different muscle groups, (one must ring true to the principle of DC for there to be any carry over of course...let’s not get wily-nilly). Adopting an interval/short-rest regime but without overriding fatigue.
