oleksiy kononov
The Best Training Algorithm
Secrets of a Professional Athlete.
You should use your time efficiently, so that you can get a
minimum of injuries, win gold medals and enjoy the whole process a lot!
minimum of injuries, win gold medals and enjoy the whole process a lot!
I have been involved in sports for over 20 years. I specialize in gymnastics.
To become an athletic champion, a gymnast needs 10 years of hard training 2 times a
day for 3 hours.
This is a huge amount of work that needs to be properly organized.
What does this "properly" actually mean?
It means that you should use your time efficiently, so that you can get a minimum of
injuries, win gold medals and enjoy the whole process a lot!
I was given much help with my time management in the gym by the Best Trainers
and Techniques that had been used for decades to train the Olympic team of the
Soviet Union and then later independent Ukraine.
When I went into the Fitness area and began to study the work of a personal trainer
(using American educational programs), I saw a striking similarity of the algorithm
for constructing a training day with what I had used in Gymnastics. Actually, it was
just a simplified version in a beautiful "packaging".
Now, while in the Cirque Du Soleil training camp, we also use this proven method. It
has always helped me throughout my life, so I decided to share it with you.
To become an athletic champion, a gymnast needs 10 years of hard training 2 times a
day for 3 hours.
This is a huge amount of work that needs to be properly organized.
What does this "properly" actually mean?
It means that you should use your time efficiently, so that you can get a minimum of
injuries, win gold medals and enjoy the whole process a lot!
I was given much help with my time management in the gym by the Best Trainers
and Techniques that had been used for decades to train the Olympic team of the
Soviet Union and then later independent Ukraine.
When I went into the Fitness area and began to study the work of a personal trainer
(using American educational programs), I saw a striking similarity of the algorithm
for constructing a training day with what I had used in Gymnastics. Actually, it was
just a simplified version in a beautiful "packaging".
Now, while in the Cirque Du Soleil training camp, we also use this proven method. It
has always helped me throughout my life, so I decided to share it with you.
In each and every issue the law of composition is relevant and
training here will be no exception.
training here will be no exception.
The composition of the ideal workout consists of 5 components.
If you organize your work this way, your training will be safe, rich in content (you
will have time to do much more activities) and enjoyable.
Here are these 5 components:
If you organize your work this way, your training will be safe, rich in content (you
will have time to do much more activities) and enjoyable.
Here are these 5 components:
1. A general Warm-Up
Purpose:
1. To increase body temperature.
2. To prepare body systems for training.
3. To prepare the joints for the upcoming load.
Training is a great stress for the body, especially if you are not a professional athlete
and you enter the gym 2-3 times a week.
Remember how you start the car in winter: the first few minutes the motor roars like
mad, a cold wind blows from the stove, the box switches with a blow, indignant, say,
do not hurry, Brooooo, let it warm up.
In the same way, our body needs time for the temperature to rise, the heart to gain an
optimal rhythm, the lungs to open like a parachute and begin to absorb in as much
oxygen as possible.
An additional portion of fluid (lubrication) will begin to flow into the joints. When
you go to the main part of the workout, the body will be well-prepared. This can be
walking, easy running, aerobics, rowing.
The task is to start actively moving, and no matter how you do it, the main thing is
that it gives you pleasure.
Key words:
• Pleasure
• Pulse
• Distance
Time: 7-10 minutes
1. To increase body temperature.
2. To prepare body systems for training.
3. To prepare the joints for the upcoming load.
Training is a great stress for the body, especially if you are not a professional athlete
and you enter the gym 2-3 times a week.
Remember how you start the car in winter: the first few minutes the motor roars like
mad, a cold wind blows from the stove, the box switches with a blow, indignant, say,
do not hurry, Brooooo, let it warm up.
In the same way, our body needs time for the temperature to rise, the heart to gain an
optimal rhythm, the lungs to open like a parachute and begin to absorb in as much
oxygen as possible.
An additional portion of fluid (lubrication) will begin to flow into the joints. When
you go to the main part of the workout, the body will be well-prepared. This can be
walking, easy running, aerobics, rowing.
The task is to start actively moving, and no matter how you do it, the main thing is
that it gives you pleasure.
Key words:
• Pleasure
• Pulse
• Distance
Time: 7-10 minutes
2. Special warm-up Stabilization / Balance / Coordination
Purpose:
1. To strengthen the core muscles / stabilization.
2. To improve propriorception / balance.
3. To improve coordination / accumulate the right stereotypes of movements.
This is the most important part of the workout when the whole foundation will be
formed. Any movement starts from the center of the body, and how strong your core
muscles are will depend on how safely and effectively you can do the exercises.
Imagine that you are in a trash throwing competition. They give you a bottle of
Coca-Cola. How far do you think you can throw it?
Now imagine that you get for throwing a condom filled with water.
How far do you think you can launch this stuff?
Most likely it will break, slip out of your hands or fly away no more than a couple of
meters. Got a metaphor?
The stronger the core muscles, the more we look like a bottle of soda, and the farther
and safer we can launch ourselves in flight.
Choose one exercise for the core muscles.
Also the ability to evaluate the body position in space appears to be important. At
least once in your life you must have been asked to reach out with your finger to the
tip of the nose with closed eyes or stand on one leg. Do you remember how you felt?
Stood confident or feeling insecure and unstable?
Our brain constantly receives signals about what is happening with the body, and
makes adjustments. In one body a signal runs quickly, like the super-fast Internet, and
in another body it runs slowly, making numerous pauses, freezing and seeming to be
constantly dumb and passive. All this is also a training issue.
The faster this process is set up with you, the more stable your position will be. And
it can and should be trained!
Choose one balance exercise.
The issue of developing the technique or, if we say rationally, the certain stereotypes
of movement is viewed within the classic chain. Knowledge - Ability - Skill.
Knowledge is when you are explained how to do it, you listen attentively, nod and
think to yourself "well, so do it once again," but trying to repeat it, the body does not
obey; you feel as if the arms and legs lived their lives. Sometimes it is funny and
enjoyable, but more often it is annoying.
Moving on to the "Skill" stage, you are already able to repeat the exercise, but you
still think a lot. It is such a feeling when your brains are about to boil, your thoughts
are used as fuel for every body movement you make. You have not got high yet, but
there is a pleasant feeling that you are definitely not that wooden you expected
yourself to be.
At the next stage you do everything automatically without even thinking about it, just
enjoying the way you move. Skill is a real buzz, a recorded program that works for
you. It can be further complicated.
Choose a few multi-part exercises that you do in the main part of the workout
(without using weights), and work on the technique.
Key words:
1. To strengthen the core muscles / stabilization.
2. To improve propriorception / balance.
3. To improve coordination / accumulate the right stereotypes of movements.
This is the most important part of the workout when the whole foundation will be
formed. Any movement starts from the center of the body, and how strong your core
muscles are will depend on how safely and effectively you can do the exercises.
Imagine that you are in a trash throwing competition. They give you a bottle of
Coca-Cola. How far do you think you can throw it?
Now imagine that you get for throwing a condom filled with water.
How far do you think you can launch this stuff?
Most likely it will break, slip out of your hands or fly away no more than a couple of
meters. Got a metaphor?
The stronger the core muscles, the more we look like a bottle of soda, and the farther
and safer we can launch ourselves in flight.
Choose one exercise for the core muscles.
Also the ability to evaluate the body position in space appears to be important. At
least once in your life you must have been asked to reach out with your finger to the
tip of the nose with closed eyes or stand on one leg. Do you remember how you felt?
Stood confident or feeling insecure and unstable?
Our brain constantly receives signals about what is happening with the body, and
makes adjustments. In one body a signal runs quickly, like the super-fast Internet, and
in another body it runs slowly, making numerous pauses, freezing and seeming to be
constantly dumb and passive. All this is also a training issue.
The faster this process is set up with you, the more stable your position will be. And
it can and should be trained!
Choose one balance exercise.
The issue of developing the technique or, if we say rationally, the certain stereotypes
of movement is viewed within the classic chain. Knowledge - Ability - Skill.
Knowledge is when you are explained how to do it, you listen attentively, nod and
think to yourself "well, so do it once again," but trying to repeat it, the body does not
obey; you feel as if the arms and legs lived their lives. Sometimes it is funny and
enjoyable, but more often it is annoying.
Moving on to the "Skill" stage, you are already able to repeat the exercise, but you
still think a lot. It is such a feeling when your brains are about to boil, your thoughts
are used as fuel for every body movement you make. You have not got high yet, but
there is a pleasant feeling that you are definitely not that wooden you expected
yourself to be.
At the next stage you do everything automatically without even thinking about it, just
enjoying the way you move. Skill is a real buzz, a recorded program that works for
you. It can be further complicated.
Choose a few multi-part exercises that you do in the main part of the workout
(without using weights), and work on the technique.
Key words:
- Confidence
- Interest
- Foundation
Canada | Montreal | IHQ Cirque Du Soleil | 2019
"The main part of the training is like a denouement in a cool detective story, like a main course in a restaurant, like a chorus in your favourite song."
3. The main part of the workout
Purpose:
• To complete the training volume.
The main part of the training is what you came to the gym for. This is like a
denouement in a cool detective story, like a main course in a restaurant, like a chorus
in your favorite song.
In the main part of the training session you work on your main goal. You've got a
goal, haven't you? Is it noted in a training register? Is it expressed in numbers or does
it have a specific form? Is it achievable? It's like that, right? If at least one answer is
negative you should pay considerable attention to it.
Training is the way to perfection! Specify exactly where you want to come and the
road will become easier and more fun.
In the main part of the workout you perform the program you have designed earlier.
This may be your processing of a certain tonnage (strength training in particular),
distance, if you run, the number of effective approaches, if you do gymnastics and
start practicing a handstand, for example.
It is important to fulfill the volume planned by you or the trainer without listening to
the inner voice or those losers whispering in your ear: "Why do you need it? Lie
down and have some rest, you've got a hard life, buddie. We'd better skip this stupid
exercise today, I'm dead sure.
Instead of listening to this depressive mumbling you will stick to the following point:
"I promised myself! I will successfully complete the training program! "And fixing
the desired numbers in the training register, you will be amazed at being aware of the
fact that you definitely are an awesome cool guy!
• To complete the training volume.
The main part of the training is what you came to the gym for. This is like a
denouement in a cool detective story, like a main course in a restaurant, like a chorus
in your favorite song.
In the main part of the training session you work on your main goal. You've got a
goal, haven't you? Is it noted in a training register? Is it expressed in numbers or does
it have a specific form? Is it achievable? It's like that, right? If at least one answer is
negative you should pay considerable attention to it.
Training is the way to perfection! Specify exactly where you want to come and the
road will become easier and more fun.
In the main part of the workout you perform the program you have designed earlier.
This may be your processing of a certain tonnage (strength training in particular),
distance, if you run, the number of effective approaches, if you do gymnastics and
start practicing a handstand, for example.
It is important to fulfill the volume planned by you or the trainer without listening to
the inner voice or those losers whispering in your ear: "Why do you need it? Lie
down and have some rest, you've got a hard life, buddie. We'd better skip this stupid
exercise today, I'm dead sure.
Instead of listening to this depressive mumbling you will stick to the following point:
"I promised myself! I will successfully complete the training program! "And fixing
the desired numbers in the training register, you will be amazed at being aware of the
fact that you definitely are an awesome cool guy!
"Any movement starts at the center of the body"
Choose the exercises that bring you closer to your goal as much as possible.
Key words:
• Purpose
• Focus
• Cool guy
Time: 20 - 30 minutes
• Purpose
• Focus
• Cool guy
Time: 20 - 30 minutes
Cool Down is a great time to enjoy the results of a good training session.
4. Cool Down
Purpose:
1. To restore breathing – to compensate for oxygen debt;
2. To stretch the muscles – to work on the amplitude of movement in the joints;
3. To restore the emotional background – to calm down.
Hitch is a great time to enjoy a well-performed workout and do those actions that will
help maintain health and reduce muscle pain the next day.
Having actively spent the main part, you must have created a small oxygen debt, and
debts should be returned, as the saying goes. Therefore, do not seek to stop abruptly,
make an easy jog or walk, breathe actively.
Oxygen Debt will be repaid, the muscles will be freed from decomposition products,
which will help you get up in the morning after a workout with minimal stress.
Having done exercises on flexibility, you will keep or improve the amplitude of
movement in the joints – the most important criterion, behind which there is a
beautiful posture, a healthy back, ease and safety of movements. I'm flexible and I'm
not going to break!
1. To restore breathing – to compensate for oxygen debt;
2. To stretch the muscles – to work on the amplitude of movement in the joints;
3. To restore the emotional background – to calm down.
Hitch is a great time to enjoy a well-performed workout and do those actions that will
help maintain health and reduce muscle pain the next day.
Having actively spent the main part, you must have created a small oxygen debt, and
debts should be returned, as the saying goes. Therefore, do not seek to stop abruptly,
make an easy jog or walk, breathe actively.
Oxygen Debt will be repaid, the muscles will be freed from decomposition products,
which will help you get up in the morning after a workout with minimal stress.
Having done exercises on flexibility, you will keep or improve the amplitude of
movement in the joints – the most important criterion, behind which there is a
beautiful posture, a healthy back, ease and safety of movements. I'm flexible and I'm
not going to break!
Leave time for a 5 minute walk. Choose 3 – 5 flexibility exercises.
5. Relaxation (meditation)
Purpose:
1. Deep body relaxation – energy generation;
2. Installation of new thinking programs – new opportunities in the future;
3. Elaboration of goals – motivation.
This part of the training is my secret weapon. It actually let me feel the inner strength,
self-confidence and revealed my potential.
Late in the evening lying in bed with my eyes closed, I often used to catch myself
thinking that I was very tense. The eyes were looking somewhere, the forehead was
wrinkled and thoughtful, the muscles were hard as if they were made of stone and
prepared to make an attacking jump when danger suddenly came. There was no hint
of relaxation. And when you woke up, it felt like you had been fighting a tiger all
night.
The first lesson of Fitness Yoga showed that one can relax deeper and faster,
recovering in 5-7 minutes. I immediately began to actively use this method. To do
this, you need to learn how to keep the focus on the body, to breathe correctly and
stay in the present tense (here and now).
Having mastered these basic things, you know, just in the truest sense of the word, I
kind of reboot and restart myself, get filled with energy, free my thoughts from trash,
and then I am totally ready for facing new crazy challenges.
And by adding my inspirational beliefs, image and goals to this 10-minute nap, I
update old thinking programs that help take quick and progressive decisions in the
future.
Key words:
• Breathing
• Relaxation
• Here and now
Time: 10 - 15 minutes.
1. Deep body relaxation – energy generation;
2. Installation of new thinking programs – new opportunities in the future;
3. Elaboration of goals – motivation.
This part of the training is my secret weapon. It actually let me feel the inner strength,
self-confidence and revealed my potential.
Late in the evening lying in bed with my eyes closed, I often used to catch myself
thinking that I was very tense. The eyes were looking somewhere, the forehead was
wrinkled and thoughtful, the muscles were hard as if they were made of stone and
prepared to make an attacking jump when danger suddenly came. There was no hint
of relaxation. And when you woke up, it felt like you had been fighting a tiger all
night.
The first lesson of Fitness Yoga showed that one can relax deeper and faster,
recovering in 5-7 minutes. I immediately began to actively use this method. To do
this, you need to learn how to keep the focus on the body, to breathe correctly and
stay in the present tense (here and now).
Having mastered these basic things, you know, just in the truest sense of the word, I
kind of reboot and restart myself, get filled with energy, free my thoughts from trash,
and then I am totally ready for facing new crazy challenges.
And by adding my inspirational beliefs, image and goals to this 10-minute nap, I
update old thinking programs that help take quick and progressive decisions in the
future.
Key words:
• Breathing
• Relaxation
• Here and now
Time: 10 - 15 minutes.
f you liked the blog post, I would appreciate it if you could share it.
If you have questions, feel free to ask them in your comments. I'd like to answer
whatever your questions may be, with pleasure!
If you have questions, feel free to ask them in your comments. I'd like to answer
whatever your questions may be, with pleasure!