ISTVAN JAVOREK PDF
István Javorek (born January 6, ) is a sports conditioning coach. Coach Javorek is the retired head strength and conditioning coach at Johnson County. Back in Romania I was just “coach comrade” and for the very intimate athletes “ Pista bacsi” (uncle Pista: which is the Hungarian nick name of Istvan-Steven). István Javorek Bradley alias BBGun at age 13 demonstrates a pretty good Javorek’s dumbbell Complex One with 25 lbs. at Solution One.
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My Original Goal with the Istvaan exercises was to find an efficient and aggressive method of performance enhancement that saves time and makes the program more enjoyable. Advices for young coaches: Never be satisfied with your performances and training methods.
Always could be better! Select and Classify the Information. Implement new ideas gradually into your program.
If it is possible, try the new elements or programs on your own or on small number of athletes. Discuss with the athletes about the program. They have the best and most sincere feedback. Explore and experiment with istvab programs, but never put the athlete at risk. Who I am and what I am doing here?
I started my sport career as a violin player. At sixteen years of age my body weight was forty-five kilogram 99 lb. I was a skinny, and far away from being the strongest child of my neighborhood.
I felt very embarrassed. That was the turning point of my isrvan. As the head coach of the Clujana Sports Association in Cluj Kolozsvar, Klausenburg Romania, I personally experienced istvann very efficient havorek combinations which I presented for my first class coaching board examination the highest coaching level in Jjavorek.
This experiment took place over a three-year period involving more than three hundred javoorek preparation level athletes. The main purposes for these exercises were to figure out an easier way to do an exercise complex, which would change the monotony of a workout, and at the same time have a greater influence on the neuro-muscular and osteo-muscular system. The two exercises I am referring to be called Javorek’s Complex 1, and Javorek’s Complex 2, with barbells or dumbbells. These exercises can be used as a general warm-up in the first part of a workout using lighter weight and only two-three sets, or as a complete part of a workout with a specific purpose.
What is interesting is that the first two complexes have the same exercises in their circuit, the only difference being the number of repetitions of each and the number of exercise cycles. However is a difference between the Barbell and Dumbbell Complex Exercises, which I will explain later. Isyvan determination for doing this experiment with these two complex exercises it was to try and give more variation to a workout; to try and change the same day-to-day workout javlrek to “shock” an athlete’s musculature after a hard competitional season and to stimulate the muscular growth or endurance in the preparatory period; to try and build up a specific endurance and cardio-vascular capacity, a specific muscle tone, a good muscular coordination, and a perfectly balanced, well-developed, harmonious musculature.
Being an athlete, I learned that the coaches do not give too much time and attention for rebuilding an athlete muscular-tendonal system. Also I learned, that after each competitional season I had a greater improvement if I introduced in my workout some unusual, non-specific exercises, which were stimulating my whole physiological system.
He showed an incredible rhythm of improvement from a beginning body weight of 37 kg in August to 63 kg in the spring and 65 kg in the autumn of His snatch improved from 35 kg in August to kg in the spring and In the clean and jerk he went from 50 kg in August up to Another example could be Aurel Sirbu, who is still a member of Rumanian National Weightlifting Team, and I started working out with him at age of three, under strict medical supervision, practicing six times a week.
I could continue with several examples because I had such a very good overall improvements in all the athletes tested. I do not mean to imply that my athletes improved and still improve only due to these exercises, but I can say that I am convinced about of their benefits.
What is most important to remember is not to abuse these exercises, but to figure out the best period to utilize them as a special preparatory and conditioning exercise. It is also very important to find the optimal weight for each athlete to have the required benefit of these exercises. Like for any other combined exercises the intensity must be taken from the most difficult exercise in the combination.
For example, in the Javorek’s Dumbbell Complex 1, which contains upright row, high pull snatch, squat push press and bent over row, the most difficult exercise for an average athlete is the upright row.
In the back squat push press combination; the push press is usually the most difficult, so the intensity should be taken from it and not from the back squat.
One other thing to remember is that it is essential to have perfect body posture, perfect technique of execution, and full range of motion, when performing these exercises. It is important not to change the order of the exercises or to do them with too fast a rhythm.
The upright rows should be performed with knees slightly flexed, especially with beginners and children. If necessary, bending the knees will allow the legs to assist an athlete when raising the bar or dumbbell to the chin. The Complex exercises could be a very good test-guideline for a coach.
For example, Istvan Tasnadi from A. Clujana silver medalist in the kg. During the preparatory phase, these exercises can be performed every day for two to three sets or the recommended five to six sets three times per week. Throughout the competitional period, these exercises should be used as a warm-up, performing two sets every day plus three times per week with a heavier weight for three sets.
Four week before the main competition, the heavy weight complexes should be omitted from the workout altogether.
After different tries I got on conclusion that just I need to adjust my Barbell Complex exercises to dumbbells. I needed to change only the Good Morning Exercise.
From that reason I considered as necessary to modify the chronological order of the exercises, working out different body segments. As a general recommendation for both, Barbell and Dumbbell Complex exercises is to do without a break in the motions.
Istvan Javorek | Home of Istvan Javorek Conditioning!
For example after the Upright Row is done, do not stop at the hip level but continue with the bend over phase of High Pull Snatch; or after the last High Pull Snatch, to stop with the barbell or dumbbells over head and get into the next exercise which is Squat Push Istvn. For very tall athletes and the ceiling is low or for persons who are working out at home in a basement, I added an extra choice of seated variations of certain exercises in order to be able of performing the Complex exercises properly.
Also persons with back injuries feel more comfortable with Complex 3, and 4, Barbell Complex 5. I developed for specific endurance sports like cycling, cross country, wrestling, etc. Perform in a javvorek, continuous order as listed above: The number of repetitions can be changed in order to satisfy different goals.
Long distance runners, skiers, bikers, wrestlers could gradually increase the number of repetitions and the weight, to achieve a higher quality specific endurance and power in domain of endurance. On the beginning should be practiced just partial or the integral Complex I, but with less repetitions. Is up to the coach’s decision to practice the full exercise and to increase the weight also. If low ceiling, certain exercises perform seated.
These five exercises executed in a non-stop, continuous order by three repetitions constitutes a Cycle. Perform in a non-stop, continuous order as listed above. Go through the exercises once for beginners, then gradually increase the number of cycles to two, to three, and for different javogek sports could be the coach decision to increase to four cycles in one set.
Also for a prominent cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be increased gradually.
Never hurry in increasing the number of repetitions. Always to keep in mind the perfect technique havorek execution, wide and full range of motion. Go through the exercises twice for beginner, three times for more advanced athletes.
For different sport the number of repetitions for each exercise and the number of cycles the 9 exercises in a non-stop, continuous order is equal with one cycle could vary, determined by the coach or personal trainer. For a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased.
But every coach could find out which is the best combination for every individual athlete at a given time. But never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. On the beginning should be practiced just partial or the integral Complex V, but with less repetitions.
For different sport the istban of repetitions for each exercise and the number of cycles the 10 exercises in a non-stop, continuous order is equal with one cycle could vary, determined by the coach or personal trainer.
Go through the exercises a cycle once for beginners, then gradually increase the number of cycles to two, to three, or as much the sports conditioning coach or other specialist considers necessary and adequate.
Also for a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased.
For different sport the number of repetitions for each exercise and the number of cycles the nine exercises in a non-stop, continuous order is equal with one cycle could vary, determined by the coach or personal trainer.
Specificity In Sports Conditioning. In modern athletics preparation and conditioning are involved more and more with free weight exercises. Weightlifting with its auxiliary exercises has became the most important sports conditioning factor worldwide. My philosophy is that using more exercise variations avoids monotony, injury, excites higher level motor functions, the neuro-muscular coordination, and achieve a more complete athletic preparation.
Before making a judgment about any program, I test the program and experiment on my own. Gather as much detailed information as possible about the program. Select and classify the information. Ask the athletes for their reaction to the new exercises. Try the new elements on your own, or on small number of athletes, usually freshmen. Remember, it is harder to isyvan the ixtvan of older athletes who already have confidence in a certain routine, than it is to influence freshmen. Positive feed back from the participants give a coach the necessary peace of mind and confidence to proceed into a program with a larger number of athletes.
Actually, the athletes determine javorem success or failure of a program. Learn and master new exercise techniques. Never teach an exercise you can not demonstrate properly. A broom stick or light dumbbells work, too. It is very important to know the theoretical and biomechanical jaborek of new exercises, which should enable coaches to spot and correct improper exercise technique. Discuss with athletes improvements in the program, the desired benefit of the improvements and related problems.
It is satisfying to receive positive feedback about a program. It is even more satisfying when other strength and conditioning coaches implement my techniques into their programs, especially when those coaches have success. In a scheduled, scientific exercise classification the guidelines for selecting programs for all-sports conditioning are summarized in the following 13 points: Regardless of the sport, the conditioning program must begin with general conditioning.
Make a list of the primary movements of a specific sport, including specificity of energy consumption and biomechanics.