PhD, Associate Professor A.M. Trofimov1
PhD, Associate Professor V.V. Semyannikova1
1Bunin Yelets State University, YelSU, Yelets
Objective of the study was to determine the optimal amount of training work to be performed to increase the muscle strength potential.
Methods and structure of the study. The optimal training loads were determined during the one-month educational experiment with the involvement of the first-year male students of Yelets State Ivan Bunin University. The sample was made of the students who volunteered to participate in the experiment - a total of 28 subjects, divided into three subgroups based on the rating compiled on the basis of the results of testing of the forearm flexor strength. The rating made it possible to form equivalent groups. The training sessions were conducted twice a week. During the training sessions, the students were asked to perform several series of forearm flexions while setting the shoulders against a vertical platform.
Results of the study and conclusions. The findings confirmed the dependence of the training effect on the amount of training work performed. It was also found that the criterion for assessing the optimal training load is the fatigue rate at the end of work. The optimal fatigue rate was determined. The reason why the same amount of work performed by different people has different training effects is that the muscles being trained have different levels of endurance. In general, the experiment confirmed the importance of implementation of the principle of optimal training load and proved the need for a personalized approach to its definition.
The greatest training effect was detected when the students performed the work resulting in the decreased force of the muscle contraction (fatigue) by 6-7%. The findings indicated the need for a personalized approach to the determination of the training load volumes.
Keywords: strength building, optimal load, training effect, supercompensation.
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