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Istvan Ste ve J avore k

B or n: Sze k e l yhi d ( Sacue ni ) , Romani a

pr ofe ssor fi tne ss and al l -spor ts condi ti oni ng he ad coach, W e i ghtl i fti ng C l ub he ad coach J ohnson C ounty C ommuni ty C ol le ge , Ove rl and Par k, K ansas, 1987 -pr e se nt

USA C ol l e ge St r e ngth and C ondi ti oni ng C oache s Hal l of Fame r

USA W e i ghtl i fti ng Se ni or i nte r nati onal coach

C oach e me r i tus of Romani a

Al l-sports conditioni ng coach, track and fie ld throw ers and jumper s coa ch, he ad we ightli fting coach T e x as A& M , 1984 -87

W e i ghtl i fti ng and condi ti oni ng he ad coach C l uj ana Athl e ti c C l ub-C l uj , Romani a, 1964 -82

C oache d athl e te s of j uni or and se ni or Romani an w e i ghtl i fti ng nati onal te ams, 1975 -82

He ad coach at the U.S. Ol ympi c Fe sti val for W e i ghtl i fti ng, 1986 -87

1983 - C oach of South K or e an W e i ghtl i fti ng T e am by i nvi tati on of South K or e an Ol ympi c C ommi tte e

1984 - T w o w e e k s l e ctur e tour de l e gate d by the U.S.Ol ympi c C ommi tte e , at Li ma, Pe r u

1989 W or l d J uni or W e i ghtl i fti ng C hampi onshi p USW F te am assi stant coach

M aj or Pe r for mance s C oache d:

D r agomi r C i or osl an, Romani a U.S.W .F. r e si de nce pr ogr am he ad coach, 1984 L.A. Ol ympi c Game s, br onze me dal

Istvan T asnadi , Romani a 1984 L.A. Ol ympi c Game s, si l ve r me dal

Randy B ar ne s at T e x as A& M , w or l d- r e cor d hol de r, si l ve r me dal l i st i n shot put, 1988 Se oul Ol ympi c Game s; gol d me dal and Ol ympi c champi on i n shot put, 1996 , Atl anta, Ge or gi a, Summe r Ol ympi c Game s

Ian J ame s, C anada, l ong j ump, at T e x as A& M

J uan de l a Gar za, M e x i co, j ave l i n, at T e x as A& M

We sl ey B arne tt, 1992 -99 USA Nati onal We ightlifting champi on; si x th pl ace at 1996 Atl anta, Ge or gi a, Summe r Ol ympi c Game s; 1996 athl e te of the ye ar

J im D i ce , L ar r y D i ce , D ir k Yask o, me mbe r s of t he USW F na tional squad , nati o nal j uni or and c ol l e gi ate champions

C oach of 1987 ,1988 , 1989 , 1991 Nati ona l C ol l e gia te We i gh tl if ti ng Te am champi onshi p w i th Uni ve r si ty of Te x as A& M ( 1987) an d John son C ounty Communi ty Colle ge

I me an,

he pr acti cal l y bui l t me fr om scr atch i nto an Al l -Ame r i can. W i thout hi s w i sdom and t r ai ni ng te chni que s, the r e i s no w ay I w oul d be the same athl e te I am today. He i s the be st ! Wayne Si mi e n Un i v e rs i t y o f K a n s a s b a s k e t b a l l p l a y e r M a c Don a l ds A l l - Am e r i c a n

Co ach I stvan J avore k i nspi r e d m e as a hi gh school athle te to w or k har d i n th e w e i ght r oom as w el l as o n th e bask e tbal l court K ar e e m Rush LA L a k e rs s hoo t i ng gu a r d

C oach J avor e k has done so much for me and my car e e r

Javor e k s i de as have had the gr e ate st i nfl ue nce on my phi l osophy and t r ai ni ng of any i ndi vi dual i n 30 ye ar s of w or k i n thi s fi e l d . F r e d Rol l Spo rts C ond i t i on i ng Sp e c i a l i st

I have use d Istvan Ste ve Javor e k s t r ai ni ng me thods, e spe ci al l y the compl e x e x e r ci se s, and have found the m to be an asse t to our pr ogr am .

Al V e r me i l Str e ng t h a nd C ond i t i on i ng

C o a c h , C h i c a go B u l l s

We h ave fou nd Istvan J a vo r e k ' s m e t ho ds to be pr acti cal , functi onal and advantage ous to i mpr ovi ng athl e ti c pe r for mance . We have i mpl e me nte d hi s me thods w i th athl e te s for nume r ous y e a r s a n d ha v e a tt a i n e d r e m a r k a bl e r e su l t s . W e h i g hl y r e comme nd studyi ng hi s t r ai ni ng me thods for athl e te s of al l age s. Y ou w i l l undoubte dl y i mpr ove your pe r for mance . M i k e C l ar k and Al l e n K i nl e y Ass o c i a t e H e a d C o a c h Str e ng t h a nd C ond i t i on i ng , T e x a s A & M

J avor e k 's dumbbe l l t r ai ni ng pr ogr ams ar e the be st i nnovati on to

hi t st r e ngth t r ai ni ng si nce the bar be l l . Y ou ar e onl y l i mi te d by your i magi nati on and the r e sul ts ar e fantasti c. Rob Roge r s M . Ed . , C . S . C . S . F oo t b a l l C ond i t i on i ng C o a c h M i dd l e T e nn e ss e e St a t e Un i v e rs i t y

As a pol i ce offi ce r , i t i s ve r y i mpor tant to have e x ce l l e nt ove r al l condi ti on. Ove r the ye ar s, I have t r ai ne d many w ays, i ncl udi ng the t r adi ti onal pol i ce me thods to gai n st r e ngth and condi ti on. Nothi ng has pr oduce d st r e ngth and condi ti on gai ns l i k e the pr ogr ams de ve l ope d by C oach J avor e k. Se r ge ant Ge no D e Ange l o B i ngh a mt on po l i c e d e p a rtm e n t

T he r e i s no dr ug on the pl ane t that can mak e a 19 -foot

i mpr ove me nt happe n i n 8 months I w as t r ansfor me d. C oach

J avor e k w as the catal yst be hi nd thi s t r ansfor mati on .

Randy B ar ne s Shu t Pu t Indoo r a nd O u t doo r W o r l d-R e c o r d

Ho l d e r , 1988 O l y mp i c S i l v e r , 1996 Go l d M e d a l l i st

O l y mp i c

C oach J avor e k s w or k outs gi ve me the confi de nce i n the r i ng i n the ve r y de mandi ng spor t of box i ng. Hi s pr ogr ams k e e p me st r ong and i n the be st car di ovascul ar condi ti on. Sumya Anani I BA Li gh t w e i gh t W o r l d C h a mp i on GBU 143 l b . W o r l d C h a mp i on

C oach J avor e k s e nor mous k now l e dge of st r e ngth and te chni que he l pe d l ay the gr oundw or k for my futur e succe ss. I w as abl e to tak e the k now l e dge I gai ne d fr om hi m and use i t ove r the cour se of my car e e r.

We sl e y B ar ne tt 7 t im e s USA n a t i ona l ch ampion, 1996 a t h le t e

of t he

y e a r, 1992 , 1996 USA Oly mpi c Te a m ,

1997

Wo r ld Ch ampi onshi ps Si lve r meda ll ist

Table of C on t en t s

A

ck n owledgmen t s

 

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1

I n t ro duc t i o n

.5

C h

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2

We i g h t l i f t e r o r W e i g h t Tra i n e r?

.9

C h

apt

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3

A B ri e f Hi s t o ry o f W e i g h t l i f t i n g a n d Spo rt s C o n di t i o n i n g

11

C h

apt

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4

Ph ys i c a l A pp e a ra n c e o f t h e W e i g h t l i f t e

14

C h

apt

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5

We i g h t l i f t i n g a s a C o n di t i o n i n g To o l

16

C h apt er 6

Pl a n n i n g t h e Tra i n i n g Pro g ra

18

Ch

apt

er

7

Ov e rt ra i n i n g a n d R e s t o ra t i o n

19

C h apt er 8

Sp e c i f i c i t y I n Spo rt s C o n di t i o n i n g

25

C h

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9

Drug - f re e Ph ys i c a l Pre p a ra t i o n i n Spo rt

29

Ch apt er 10

Wa rmi n g Up

31

Ch

apt

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11

Pl yo me t ri c s i n Th e o ry a n d Pra c t i c e

34

Ch

apt

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12

Dumbb e l l s o r M a c h i n e s i n G e n e ra l Spo rt s C o n di t i o n i n g ?

55

C h

apt

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13

C o mbi n e d Dumbb e l l a n d B a rb e l l Tra i n i n g

63

Ch

apt

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14

Dumbb e l l Pro g ra ms

71

C h

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15

Dumbb e l l a n d B a rb e l l C i rc ui t C o n di t i o n i n g

73

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16

Ja v o re k s G e n e ra l F i t n e s s C o n di t i o n i n g # 1

88

C h

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17

Ja v o re k s G e n e ra l B o dybui l di n g # 1 Tra i n i n g

101

C h

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18

Ja v o re k s Dumbb e l l G e n e ra l F i t n e ss # 2 Tra i n i n g

113

C h

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19

Ja v o re k s 12 W e e k Dumbb e l l B o dy B ui l di n g # 2 Tra i n i n g

123

C h

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20

Ja v o re k s B a rb e l l B o dy B ui l di n g # 1 Tra i n i n g

133

Ch

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21

Ja v o re k s M e s o c yc l e C o n di t i o n i n g Pro g ra m # 1

145

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22

Ja v o re k s M e s o c yc l e C o n di t i o n i n g Pro g ra m # 2

154

C h apt er 23

Ja v o re k s I n t ro duc t i o n t o “ B i g F un Tra i n i n g

162

C h apt er 24

Ja v o re k s “ B i g F un Pro g ra

172

C

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25

Ja v o re k s M i l l e n n i um E l i t e A t h l e t e s Tre me n do us Pl e a s ure ” C o n di t i o n i n g Pro g ra

181

C h apt er 26

B a rb e l l E x e rc i s e C l a ss i f i c a t i o n a n d D e s c ri p t i o n

196

Ch

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27

Ph i l o s o ph y a n d T e c h n i qu e s o f W e i g h t l i f t i n g

205

C h apt er 28

Ja v o re k s 24 W e e k s W e i g h t l i f t i n g Pro g ra ms

212

C h apt er 29

Ja v o re k s F o ur D a ys a W e e k W e i g h t l i f t i n g Pro g ra ms

234

C h

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30

G e n e ra l W e i g h t Tra i n i n g f o r Wh e e l c h a i r A t h l e t e s

242

C h

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31

E x e rc i s i n g a t Y o ur D e s k

244

Ch apt er 32

Ja v o re k s Wri s t Sh o ul d e r B a c k A n k l e a n d L e g I n j uri e s A t h l e t i c R e c o n di t i o n i n g Pro g ra ms

247

C h apt er 33

Ou t l i n e F o r A W e i g h t Tra i n i n g C l a s s

254

3

C h a p t e r 7 O v e r t r a

C h apt er 7

Ov e rt ra i n i n g a n d R e s t o ra t i o n

I n modern athletics and general fitness, the concept of conditioning has changed enormously

during the last few decades, but the basic rule of improvement has remained the same, namely

the imposition of optimal stimulation, and the avoidance of overloading. Without stimulating the

neuromuscular and musculoskeletal systems correctly, the intended improvements and anticipated results will not show up at all or will do so at a lower level. At the same time working out at excessive inten- sity could fatigue the athlete and lead to different degrees of over- training.

In modern scientific conditioning we like talking about a year-round preparation, but we make the biggest mistake if we ignore varying long-term organization or periodization of the loading. What I now refer to, as periodization of the yearly plan of preparation is funda-

mental to all sport and even many daily activities. It does not matter if

I am talking about Weightlifting preparation or conditioning for all

sports; the concept of a varying cyclical preparation is necessary and very important. The huge load of today’s workouts and the year-round preparation of course produces its own consequences. Well-planned preparation optimizes adaptation and produces good results, whereas poorly planned or haphazard preparation leads to inadequate perfor- mance or overtraining.

Wh at is r ecover y an d wh y is it so impor t an t ?

I might state that recovery means to quickly regain one hundred per-

cent of physical, intellectual and psychological capacity, so that the athlete can begin a new workout or other activity with complete power, full capabilities and skillfulness. The other very similar word used in athletics is restoration, where the Webster Dictionary defines restora- tive as “capable of restoring one’s health or strength”, although in com- petitive sport, one would say that health and strength both need to be restored. Thus, restoration should be an important part of the overall program and intimately associated with functioning of the neuropsy- chological, neuromuscular, metabolic and cardio-respiratory systems of the body. Restoration can be general, but at the same time individu- alized. It has particularities in concordance with each workout, the periodization of preparation and adaptation to the progressively increasing effort. Restoration is a natural process dependent on the neuro-endocrine system, and it has to form an integral part of prepara- tion, regardless of the different phases of training. Less work needs less restoration, which of course results in poor athletic performances.

In accordance with the rules of organized conditioning, we have to follow up our athletes’ preparation level and health and personal prob- lems, which can positively or negatively influence their restoration. Furthermore, you cannot use the same methods of restoration during the preparatory, competition and transitory phases, nor even the same methods between workouts. In the preparatory phase, one needs to concentrate more on physical restoration; and in the competition phase more on psychological restoration (though not neglecting phys- ical restoration). The transition phases should offer complete physical

and psychological restoration.

I would like to accentuate my idea of recovery and restoration with a very simple example. One two-hour workout per day, 3-4 times a week is not the same as working out 2-3 times a day, six days per week. Assuming 100% recovery in both cases, it would take a month’s worth of once-a-day workouts to equal the load generated in just a week of working out 2-3 times per day. This means that in an Olympic cycle (4 years of 36 hours weekly preparation), the multi-workout per day athlete is doing as much in a single year as the other is doing in all four! You can achieve this goal by proper use of restoration and recovery, while at the same time avoiding overtraining and fatigue. This approach allows one to execute very demanding workloads with- out any physical or psychological ill effects.

The recovery and restoration process is the most important factor of any up-to-date athletic conditioning program. It may be designed not only for the healthy athlete’s body but also for the recuperation and rehabilitation of the athlete who may be physically and/or psycholog- ically handicapped as a result of an accident or illness. The recovery exercises should be part of the daily workout routine, and due to their importance, should demand adequate time for their successful imple- mentation. Recovery must be a daily ritual for all athletes and the coach must convince all athletes of its great importance. Daily restora- tion has various phases and possibilities that can be used in concor- dance with the gym or club circumstances.

The most important point about recovery is that it is more crucial to prevent overtraining or injury than to treat it. Another point of view is the big difference between daily recovery exercises during the preparatory, transitory or competition periods, and its variations for different age groups. The recovery and restoration time is not the same for a child who is practically untiring, as it is for an older athlete. We have to take into consideration not just the age indicators, but the ath- lete’s working, cultural and social life, as well as the scheduled work- out length and intensity.

A coach’s most important daily activity should be writing a precise,

detailed plan, i.e., a four-year, yearly, monthly, weekly, and daily plan

of preparation which integrates both training and restoration every

step along the way. Following a well-organized program with dedica- tion is a sure way to avoid overtraining and obtain full recovery.

D esign in g a wor k ou t sch edu le

There are four important factors for designing a workout schedule:

make the schedule enjoyable, avoid monotony, use plenty of exercise variations, and individualize the schedule. All of these factors are very important, but monotony is one of the biggest enemies of good

Over t r ain in g an d R est or at ion

19

The # 2 program is performed combined with medicine ball and # 3 is the same concept and substitutes # 2 in case of not having medicine ball available.

Javor ek s G EN ER A L A BD OM IN A L PR OG R A M #1

1. Si mul ta neo us k n e e h ugs

2 . C run che s re g ul a r or in f o ur s equ e nce s (t wo up + t wo dow n )

3. P a ra ll el l e g ra is e, arms und e r h ip

4 . C runc he s 5 . L e g s up a g ain s t th e w al l h a l f ja c k k ni ve s

6 . C runc he s re g ul a r o r in f o ur s eque n ce s (2 up + 2 do wn ) 7 . Al te rn at e k n ee be n d, tw is t e d s it -ups 8 . L e g s up a g a ins t th e w al l or s tra i gh t up c run ch e s 9 . Le g s up a g a in s t t he w al l ha l f ja c k- k niv e s

10. Be n t kn ee s f ee t ho o ke d und er a h ea v y DB si t-ups

11 . Crunc h e s re