Eduard Yeromenko - Professor of the Department of Special Disciplines and Organization of Professional Training. Professional and Applied Physical Training of Students and Cadets in Law Enforcement Programs Based on the Combat Horting Methodology
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Excerpt from the Research Program of Professor Eduard Yeromenko
Professor, Department of Special Disciplines and Organization of Professional Training,
Faculty of Training, Retraining and Advanced Qualification of Tax Police Officers, University of the State Fiscal Service of Ukraine Academic and Professional Qualifications: PhD in Pedagogical Sciences; Honored Worker of Physical Culture and Sports of Ukraine; International Class Master of Sports of Ukraine; Honored Coach of Ukraine; Founder of Horting; President, World Horting Federation.
Professional Fellowships and Memberships: Fellow, European Scientific Society of Ukraine (UESU) — since 2017; Fellow, International Union of Martial Arts (IUMA) — since 2013; Professional Member, American College of Sports Medicine (ACSM); Professional Member, National Strength and Conditioning Association (NSCA); Individual Member, International Association for Physical Education in Higher Education (AIESEP)
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| Title of the scientific article: | Professional and Applied Physical Training of Students and Cadets in Law Enforcement Programs Based on the Combat Horting Methodology |
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Bibliographic Information
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| Title of the Publishing Source: |
Ministry of Finance of Ukraine, University of the State Fiscal Service of Ukraine, Faculty of Training, Retraining and Advanced Qualification of Tax Police Officers, Department of Special Disciplines and Organization of Professional Training
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| Yeromenko, E. (2021). Professional and Applied Physical Training of Students and Cadets in Law Enforcement Programs Based on the Combat Horting Methodology. In Combat Horting and the Activities of Law Enforcement Agencies of Ukraine: Proceedings of the International Scientific and Practical Conference (January 4–5, 2021, Irpin, Ukraine, Part 1, pp. 492–508). Irpin: University of the State Fiscal Service of Ukraine. | |
| Author/Authors and Affiliations | |
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Eduard Yeromenko
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Eduard Yeromenko
Professor of the Department of Special Disciplines and Organization of Professional Training, Faculty of Training, Retraining and Advanced Qualification of Tax Police Officers, University of the State Fiscal Service of Ukraine; PhD in Pedagogical Sciences; President of the National Federation of Combat Horting of Ukraine; Honored Worker of Physical Culture and Sports of Ukraine; Honored Coach of Ukraine; International Master of Sports of Ukraine; Major of the Air Assault Forces of the Armed Forces of Ukraine; Combat Veteran.
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| Abstract / Brief Description: |
Yeromenko Eduard
This article presents research aimed at determining the characteristics of combat horting as a means of professional and applied physical training for students and cadets of law enforcement specialties at departmental higher education institutions, with a focus on physical culture education and health promotion. The study scientifically substantiates program methods demonstrating the positive impact of combat horting on the development of essential professional and applied skills among students and cadets. The article presents the concept and approaches to the classification of physical exercises and combat horting training methods for student- and cadet-age athletes. A theoretical analysis of professional and applied physical training, physical qualities development, and the application of professional-applied, health-improving, general developmental, and special physical exercises of combat horting was conducted to improve the functional efficiency of the body’s systems. The effectiveness of the implemented pedagogical system of professional and applied physical training, physical culture education, and health promotion through combat horting was experimentally verified. The study results demonstrate improvements in professional and applied physical preparedness, the formation of healthy lifestyle values, and the effectiveness of organizing sports training within the educational process of departmental higher education institutions for law enforcement personnel.
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| Keywords: | professional and applied physical training; combat horting; law enforcement specialties; higher education institution; teaching methodology; law enforcement agencies. |
| Year of Publication: | 2021 |
| Bibliographic Identifiers; DOI (Digital Object Identifier); UDC (Universal Decimal Classification): |
UDC Classification: 339.543:316.48(477)ООС(06)
Library Bibliographic Classification (LBC): 67.9(4Укр)301.143.1я431 Publication code: Є80 |
| Educational Description of the Scientific Article | The following text provides an English-language description of the article's main concepts, methodology, findings, and practical applications for coaches, athletes, and physical education professionals. It is intended as an informative summary rather than a literal translation of the original publication: |
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Recommended for publication by the Scientific and Methodological Board of the National Federation of Combat Horting of Ukraine
(Minutes No. 8 dated January 9, 2021). Conference Scientific Supervisor:
Pashko P. V. – Rector of the University of the State Fiscal Service of Ukraine, Doctor of Economics, Professor, Honored Worker of Science and Technology of Ukraine. Conference Organizing Committee
Chairman of the Organizing Committee:
Chmeliuk V. V. – Candidate of Legal Sciences, Vice-Rector for Training of Tax Police Personnel – Dean of the Faculty of Training, Retraining and Advanced Qualification of Tax Police Officers of the University of the State Fiscal Service of Ukraine, Colonel of the Tax Police, participant in combat operations. Chairman of the Scientific and Methodological Council of the Organizing Committee:
Yeromenko E. A. – Professor of the Department of Special Disciplines and Organization of Professional Training of the Faculty of Training, Retraining and Advanced Qualification of Tax Police Officers of the University of the State Fiscal Service of Ukraine, Candidate of Pedagogical Sciences, President of the National Federation of Combat Horting of Ukraine, Honored Worker of Physical Culture and Sports of Ukraine, Honored Coach of Ukraine, Master of Sports of Ukraine of International Class, Major of the Air Assault Forces of the Armed Forces of Ukraine, participant in combat operations. Deputy Chairmen of the Organizing Committee:
Hryshchuk V. L. – Candidate of Legal Sciences, Head of the Department of Special Disciplines and Organization of Professional Training, Lieutenant Colonel of the Tax Police, participant in combat operations. Bukhtiiarov O. A. – Candidate of Legal Sciences, Deputy Head of the Department of Special Disciplines and Organization of Professional Training, participant in combat operations.
Members of the Organizing Committee:
Paranytsia S. P. – Candidate of Legal Sciences, Professor of the Department of Special Disciplines and Organization of Professional Training, participant in combat operations. Antonenko S. A. – Candidate of Sciences in Physical Education and Sports, Professor of the Department of Special Disciplines and Organization of Professional Training of the University of the State Fiscal Service of Ukraine.
Badyora S. M. – Candidate of Pedagogical Sciences, Associate Professor of the Department of Special Disciplines and Organization of Professional Training of the University of the State Fiscal Service of Ukraine.
Harbovskyi L. A. – Candidate of Pedagogical Sciences, Associate Professor of the Department of Special Disciplines and Organization of Professional Training of the University of the State Fiscal Service of Ukraine.
Relevance of the Scientific Research
General and special physical training are important components of professional and applied training for law enforcement personnel. Physical training represents an integral part of the preparation of a combat horting athlete, primarily aimed at strengthening the body’s organs and physiological systems, improving their functional capabilities, developing motor abilities (strength, speed, endurance, agility, and flexibility), enhancing movement coordination, and fostering volitional qualities [1–12; 19–28].
At the same time, systematic physical training contributes to the improvement of combat horting techniques and the performance of various physical exercises. Physical training is generally divided into two main components: general physical training (GPT) and special physical training (SPT).
Based on scientific research and the accumulated experience of training combat horting athletes, many specialists in this field distinguish two stages of special physical training. The first stage, preliminary special physical training (SPT-1), is primarily aimed at creating a specific physical foundation necessary for further development. The second stage, advanced special physical training (SPT-2), is focused on achieving the highest possible level of development of the athlete’s physical potential and specialized motor abilities.
During a long-term training cycle, general physical training is implemented first. On this basis, a specialized physical foundation is developed, which subsequently serves as the basis for achieving a high level of development of motor and other performance-related abilities. As a result, the level of physical preparedness of students and cadets is progressively improved.
General Physical Training of Students and Cadets Through Combat Horting Methods
Success in combat horting is achieved through coordinated work of the muscles of the entire body, integrated activity of all organs and physiological systems, as well as the athlete’s willpower, psychological stability, and mental readiness [13].
General physical training (GPT) is aimed at the comprehensive development and strengthening of the bodies of students and cadets, improving the functional capacity of all organs and systems, developing the musculoskeletal system, enhancing coordination abilities, and achieving the required level of strength, speed, endurance, agility, and flexibility. GPT also contributes to the development of volitional qualities, as many combat horting exercises involve overcoming various physical and psychological challenges.
Under the influence of systematic GPT, the health status of students and cadets improves, and their bodies become more functionally adapted. The stronger the athlete’s health and the higher the functional capacity of the organism, the more effectively they tolerate training loads, adapt to increasing demands, and achieve higher levels of motor ability development.
An important role in GPT is played by physical exercises that have a comprehensive effect on the entire organism and stimulate the active functioning of all physiological systems (for example, combat horting sparring exercises, long-distance running, cycling, and other endurance-oriented activities). At the same time, harmonious physical development requires exercises with a more targeted influence, which contribute to the development, strengthening, and improvement of individual functional components of the body. The combined effect of these exercises ultimately leads to a higher level of overall physical preparedness. In particular, GPT is important for strengthening weaker functional areas of the body and improving their adaptive capabilities.
It should be emphasized that general physical training is based on the principle of comprehensive physical development of an individual. Therefore, the abilities developed through GPT are considered general because they determine the athlete’s capacity to successfully perform various types of physical activities. These include general endurance, overall strength, joint mobility, general coordination ability, and psychological preparedness of students and cadets engaged in combat horting.
At certain stages of training, students and cadets require prolonged participation in exercises that strengthen the cardiovascular system, improve respiratory capacity, increase metabolic efficiency, enhance the ability to tolerate significant physical loads, accelerate recovery processes after exertion, and reduce fatigue during warm-up activities [14–18]. General endurance is an essential component of the overall training foundation of students and cadets, ensuring an optimal functional state of the athlete’s organism, training effectiveness, and successful participation in combat horting competitions.
Special attention should be paid to the development of general strength, as it incorporates many components of physical preparedness. The development of general strength involves a wide range of exercises that differ in coordination complexity and physical effort requirements.
The most important exercises include:
In addition, various training machines and specialized devices are used, including pendulum-type, swinging, centrifugal, spring-based, impact-oriented, and other equipment designed to improve strength, coordination, and functional abilities.
Special Physical Training of Students and Cadets Through Combat Horting Methods
Special physical training (SPT) is primarily aimed at strengthening the body’s organs and physiological systems, improving their functional capabilities, and developing motor abilities specifically in accordance with the requirements of combat horting.
SPT-1 – the development of a specialized physical foundation – is fully aligned with the specific requirements of combat horting and ensures the preparedness of students and cadets for effective implementation of SPT-2 and the subsequent stages of the training process. The main objectives of developing this specialized foundation include strengthening the body according to the specific characteristics of combat horting, developing the functional capacity of relevant organs and systems, establishing optimal coordination of physiological processes, improving movement efficiency, consolidating and economizing technical skills, and enhancing other components of physical preparedness in accordance with the desired model of athletic performance.
The necessary specialized foundation is acquired through training activities that are directly connected with the specific demands of combat horting rather than through unrelated exercises. This foundation must be organically integrated with the characteristics of muscular work, technical details of movement execution, and the psychological manifestations required in combat horting.
To develop this specialized foundation, students and cadets should perform multiple repetitions of the main elements of combat horting techniques and exercises, as well as repeated execution of complete technical combinations. One possible approach is to begin with strength training aimed at developing well-conditioned, highly controlled musculature of the entire body.
In the process of developing the specialized foundation, it is also important to use combat horting exercises performed under increased difficulty conditions [29–38]. These may include exercises with significantly increased requirements for strength, strength endurance, speed-strength abilities, and overall endurance. Such exercises can be incorporated into the SPT-1 program as part of a training session or microcycle. They may also be organized as a separate stage of intensified specialized training loads lasting 3–4 weeks.
The intensity of physical activity performed by students and cadets plays a significant role in this process. Exercises aimed at creating the specialized foundation should be performed at a reduced intensity of approximately 75–80% of maximum effort. This approach allows athletes to perform a large volume of training work while maintaining sufficient recovery capacity.
If training intensity is increased excessively (through forced training methods) before the organs, physiological systems, and the body as a whole have been adequately strengthened, the central nervous system (CNS), which is responsible for mobilizing hidden functional reserves, will experience excessive stress. As a result, combat horting athletes may develop nervous system fatigue, leading to a significant decrease in training capacity and performance.
It is necessary to use the potential for increasing exercise intensity during decisive phases of movement execution by extending less active phases within continuously performed movements. However, intensity can only be reduced to a certain physiological and technical limit. From a biomechanical perspective, this limit corresponds to the lower boundary of the range of movement characteristics required for proper execution of combat horting techniques.
From physiological and psychological perspectives, the required intensity of training activity in combat horting is achieved, whenever possible, through continuous performance of physical exercises. In this case, the training load naturally has a wave-like structure, with heart rate fluctuations ranging from 120 to 190 beats per minute and effort levels reaching approximately 75–80% of maximum capacity.
In all cases, athletes may naturally adjust the intensity of their work depending on their individual physical condition and well-being, slightly increasing or decreasing the effort level. Both within a single preparatory period and from year to year, during the development of the specialized training foundation, exercise intensity should gradually increase in accordance with the athlete’s improving level of preparedness. This represents a natural outcome of scientifically based and properly structured training in combat horting.
Special attention should be paid to the amount of training work performed. Gradually increasing, it reaches significant volumes – 2–4 or more hours of continuous work per day, which is intended to provide the greatest training load. Ultimately, only a large amount of systematic work plays a decisive role in acquiring a specialized training foundation.
Naturally, for a combat horting athlete, a long duration of training should not be the result of coercion or performed simply because “it is necessary,” and it should not cause feelings of dissatisfaction or frustration. It is necessary to develop interest in training through students’ and cadets’ understanding of the significant role of building a specialized foundation and by increasing the emotional engagement of the training process.
A significant increase in the duration of continuous repetition of special physical exercises represents a highly promising approach. In combat horting, a large number of repetitions are used – 100–200 or more during a single training day [39–48]. To increase the number of repetitions, it is possible to use simplified conditions for performing exercises (reduced partner weight, practicing techniques without resistance, etc.).
The intervals between repetitions should be minimized. However, rest intervals should be increased when the goal is to increase the total number of repetitions. In addition to regular training, special exercises are also essential for strengthening the specialized foundation. Their effectiveness is quite high. For example, in combat horting, it is necessary to develop speed-strength abilities. For this purpose, physical exercises specifically aimed at developing these qualities are applied. Such exercises are performed continuously and for as long as possible with an effort level of 80–90% of maximum capacity.
Today, the necessity of daily training for building a specialized training foundation is no longer questioned. However, the physical load should be organized in such a way that a combat horting athlete can fully rest and recover before the next training day. Therefore, the amount of daily training work should be determined according to the athlete’s capabilities and recovery potential. To avoid mistakes in this process, it is necessary to consciously reduce the intensity and volume of training loads during the first 2–3 weeks, allowing the athlete to confirm the possibility of effective daily training and develop confidence in their abilities. Subsequently, physical loads are gradually increased and established at the required level.
At the same time, continuous monitoring of the athlete’s health condition and self-control are mandatory, as these factors allow assessment of complete recovery after the previous training session.
During the SPT-1 stage, it is possible and necessary to solve several tasks simultaneously: improving combat horting techniques, maintaining movement speed and frequency at the current level or even increasing them, improving joint mobility, increasing muscle strength, developing volitional qualities, and other components of athletic preparedness. Naturally, only those tasks that are necessary for a particular athlete should be selected, taking into account the strengths and weaknesses of their current level of preparation.
The goal of SPT-2 is to increase, within the limits appropriate for a specific stage of training, the level of development of motor abilities and the functional capabilities of the organism. First of all, this involves the development of the main physical qualities: strength, speed, endurance, agility, and flexibility. At the same time, attention should also be given to related aspects, including improvement of movement coordination, technical expressiveness, and specialized agility.
Effective means for developing the main physical qualities include exercises performed under normal, simplified, and more complex conditions, as well as specialized exercises. The use of physical exercises under simplified or complicated conditions, which leads to changes in the kinematic and dynamic characteristics of movements, should be carried out within the range of the athlete’s motor skill capabilities, preferably close to its upper limit. This principle also applies to special physical exercises used in combat horting.
In general, exercises that improve the athlete’s basic special physical preparedness are performed at competitive intensity, slightly below it (85–90%) or slightly above it. These three intensity regimes are used at the final stage of physical preparation during the development of any motor quality.
Specific Features of Comprehensive Control in Combat Horting
One of the most significant reserves for further improving the effectiveness of modern training methodology is undoubtedly the improvement of the quality of training process management. Among the wide range of management issues, the problem of controlling the condition of a combat horting athlete is of particular importance.
The individualization of the training regime should be carried out on the basis of comprehensive pedagogical control, which includes monitoring of: training loads; current functional state; technical and tactical preparedness; and body weight reduction processes [49–58]. The central place in pedagogical control is occupied by monitoring the athlete’s health condition, particularly the current functional state, which serves as the basis for managing the regime and volume of training loads.
Comprehensive control is carried out at all stages of preparation of combat horting athletes. Its specific features depend on the athlete’s qualification level and the stage of preparation for competitions. Control of physical and technical preparedness is an integral part of the training system for beginner athletes and is conducted at least twice a year.
Its purpose is to optimize the training process, which is achieved through solving various tasks. The main tasks include comprehensive medical examination and monitoring of athletes’ preparation. Control of the athlete’s special preparedness is also carried out.
Throughout the year, regular medical examinations are conducted:
In addition, the examination process includes monitoring the level of physical and technical preparedness.
Control of the Level of Technical Preparedness
The control of technical preparedness includes indicators of the quality of performance of:
Control of Competitive Activity Level
Control of the level of competitive activity includes indicators of technical variety and technical effectiveness. These indicators are determined through the analysis of training sparring sessions conducted with resistance of 25–50% of maximum effort.
The duration of sparring sessions is 1.5–2.5 minutes.
Technical variety is determined by the number of different techniques used during the bout. Technical effectiveness is determined by the coefficient (%) representing the ratio of successfully completed techniques to the total number of attempted techniques during the sparring session.
Control is performed under the following conditions:
In addition to determining indicators of the variety and effectiveness of combat horting techniques, an expert analysis of competitive activity is conducted. This includes an evaluation of resistance levels up to 25% of maximum effort and bout duration of up to 1.5 minutes, which are used to develop athletes’ speed-strength abilities (SSA); as well as resistance levels up to 50% of maximum effort, which are used to develop strength endurance (SE) and its strength component (SC) in combat horting athletes.
Control is an obligatory component of the training system, ensuring its effectiveness and its orientation toward achieving sports results [59–68]. The control system contributes to solving the following tasks: maintaining health; achieving the planned level of preparedness; and the rational realization of the planned level of preparedness under the conditions of combat horting competitions.
Main Methods of Sports Training of Students and Cadets of Law Enforcement Specialties Through Combat Horting Methods
In the sports training of students and cadets of law enforcement specialties through combat horting methods, various methods of education, instruction, and training are used. These methods determine the ways, techniques, and organization of performing physical exercises, tasks, and requirements. The purpose of any method is to ensure the greatest effectiveness of the applied means, influences, and training loads, as well as to successfully solve the assigned tasks.
Most methods are based on the fundamental principle of using physical exercises, implemented through three main types of methods: the repetition method, the game method, and the competitive method.
Repetition Method
The main purpose of the repetition method is to perform movements, actions, and tasks a specified number of times while maintaining the required form and characteristics and achieving improvement through repeated practice. Such methods are also referred to as training methods and, in some cases, gymnastic methods.
These methods may differ according to:
Differences between training methods are also determined by the external conditions in which educational and training tasks are performed, as well as by the use of equipment, training devices, simulators, and specialized apparatus.
Game Method
The game method is highly effective and widely used, especially in the training of young combat horting athletes. Movements, actions, and tasks performed for educational, instructional, and training purposes are organized in the form of games, which are used to increase training loads, improve adaptation processes, and maintain athletes’ interest during training sessions.
The game method most often involves performing individual exercises and tasks within active games, elements of sports games, and various forms of sports activities (including those incorporating combat horting elements). At the same time, game-based methods allow not only training objectives to be achieved but also contribute to instruction, education, and the development of volitional qualities.
Competitive Method
With this method, exercises and tasks are performed in the form of competitions, stimulating the manifestation of reserve strength and functional capabilities, developing fighting qualities, and forming psychological preparedness.
The competitive method is especially effective for developing strength, speed, endurance, and other physical qualities.
Competitive methods are also used in teaching combat horting techniques, including individual technical elements and combinations, as well as improving movement accuracy and coordination [69–77]. These methods are also effective in developing the ability to solve assigned tasks more quickly and to select the optimal course of action in complex and changing situations.
Competitive methods are indispensable when it is necessary to compare performance results and select the most effective option from several possible solutions to the same training task (different methods of performing physical exercises, technical actions, tactical combinations, etc.).
Methods of education. These methods are based on the principle of consciousness, and the main one is the method of persuasion (through verbal explanation and a visual example). Important roles are also played by such methods as demanding discipline, encouragement, gradually increasing workload, repetition of actions, and competition.
Methods of teaching. These methods involve the use of verbal instruction (explanations, directions, reminders, analysis, etc.), visual methods (demonstration of videos, observation, cinematographic materials, etc.), and direct assistance to students and cadets during training sessions (correct positioning, performance of individual techniques, movements, and actions).
To transform a motor image into an actual movement, there is only one effective means — practical attempts to reproduce it. In this process, the greatest role is played by the method of whole exercise (performing the studied combat horting technique as a complete action) and the method of segmented exercise (learning the technique through separate parts). Both methods are interconnected, complement each other, and require the use of the repetition method.
Training methods. The basis of the entire variety of training methods in combat horting is the method of repeated performance. Depending on training objectives, applied means, external conditions, and individual characteristics of athletes, variations of this basic method involve different forms of repetition, execution patterns, and quantitative and qualitative levels of training load.
Depending on the selected methods of education, teaching, and training, each means of sports preparation in combat horting can be used in different ways, thereby changing its influence and workload in both quantitative and qualitative aspects. However, the same method applied to the same training tool under different external conditions may produce different effects.
In combat horting sports practice, the possibility of solving several tasks simultaneously through one method is always taken into account. The name of a method usually indicates its predominant direction. At the same time, associated effects must also be considered. Along with this, the performance of an exercise or task, as well as the coach’s influence, may be carried out through several methods simultaneously [78–87]. For example, performing a sports exercise while wearing weighted equipment, at a variable pace, and with accelerations. Another example is the coach’s explanation to students and cadets combined with simultaneous demonstration.
Several methods operate simultaneously when one method determines the organization of training, while another determines the way of performing exercises. This occurs in group, circuit, continuous-flow, and other training methods. In each individual case, the choice of method is determined by the specific task, the age and preparedness level of athletes, the means used, training conditions, and other factors.
To solve a particular task, a combat horting coach usually applies a combination of methods, means, and techniques during training, which together form a training methodology. In a broad sense, methodology includes everything that ensures the solution of assigned tasks and achievement of the intended goal.
General Physical Training (GPT) Program
It is not uncommon to encounter beginners with a high level of physical development; therefore, an individual approach is required when designing a general physical training (GPT) program. The GPT program includes all major groups of exercises that can be applied in the training process.
The GPT program consists of physical exercises necessary for combat horting athletes [88–94]. It includes exercises performed without equipment, with various objects and apparatus, exercises with a partner, as well as strength-development exercises.
Approximate General Physical Training Program
I. Main task – increasing muscle mass
Supporting tasks:
a) increasing the ability to demonstrate strength; b) improving strength endurance; c) improving muscle elasticity and joint mobility; d) correcting body posture and physical structure deficiencies. Training means:
1. Exercises with a barbell, kettlebells, and other resistance equipment (press, clean and jerk, snatch, bench press, squats, bends, rotations, etc.).
Exercises are performed until significant muscle fatigue occurs (until the correct movement technique begins to deteriorate) in 1–3 sets with rest intervals of 2–5 minutes. Exercise intensity is 50–70% of the athlete’s maximum capacity. These exercises are included in the main training sessions three times per week. 2. Bodyweight exercises (push-ups, pull-ups on a high bar, pistol squats, etc.).
Similar exercises are performed using gymnastic equipment (gymnastic wall, bench, horizontal bar). Exercises are performed to failure in 1–3 sets with rest intervals of 1–3 minutes. They are included in morning training routines 3–4 times per week. 3. Jumping exercises with forward movement (from one leg to another, on one leg, and on both legs simultaneously).
Exercises are performed to failure. They are repeated 1–2 times with rest intervals of 3–5 minutes. Jumping exercises are included in the main part of training sessions 2–3 times per week. II. Main task – development of the ability to demonstrate strength in various movements
Supporting tasks:
a) development of determination and willpower for maximum effort; b) improving the ability to concentrate attention and physical effort; c) increasing movement speed. Training means:
4. Barbell exercises (press, clean and jerk, snatch, deadlift, bench press, weighted squats, etc.) with an intensity of 80–95% of maximum capacity.
Exercises are performed once in 2–3 sets. Rest intervals are 2–5 minutes. These exercises are included in the main training session twice per week. 5. The same barbell exercises performed 2–4 times consecutively in 2–4 sets with rest intervals of 2–5 minutes.
Exercise intensity is 75–80% of maximum capacity. These exercises are included in the main training session twice per week. 6. Isometric (static) exercises (focused on pressing, pulling, twisting movements, etc.).
Exercises are performed once with maximum muscle tension lasting 6–8 seconds, in 2–4 sets with rest intervals of 1–2 minutes. These exercises are included in the main training sessions twice per week. 7. Jumping exercises with specific objectives (reaching a suspended object, jumping from a standing position onto a gymnastic table, overcoming obstacles, covering 30 meters by jumps in the shortest possible time or with the fewest number of jumps, etc.).
Intensity is maximal. A total of 30–60 take-offs should be performed. Exercises are included in the main training sessions twice per week. 8. Throwing exercises with equipment weighing 1–5 kg (medicine ball, grenade, shot put, stone, etc.) toward a target.
The distance to the target is gradually increased. Intensity is maximal. A total of 20–30 throws are performed twice per week. III. Main task – improving overall movement speed
Supporting tasks:
a) improving movement coordination; b) increasing agility; c) improving general endurance. Training means:
9. General preparatory exercises performed at maximum possible speed.
For each of 4–5 exercises, perform 2–3 sets consisting of a series of movements lasting 10 seconds. These exercises are included in 3–4 main training sessions. 10. Sprint running exercises (20–50 m)
Running from a moving start and from a stationary start, relay races, handicap races, and obstacle relay races.
Exercises are performed repeatedly with rest intervals of 2–3 minutes. A total distance of 100–300 meters should be covered during each of the three main training sessions per week. 11. Sports and outdoor games
(Basketball, volleyball, hockey, football on a reduced field, ball possession games, etc.).
Games are performed according to the rules. The duration may be shortened. Games are conducted as separate training sessions, as well as part of the main training session instead of warm-up exercises or at the end of training. IV. Main task – development of general endurance
Supporting tasks:
a) developing the ability to tolerate fatigue; b) strengthening muscles and the joint-ligament system; c) developing the ability to relax. Training means:
12. Continuous running at a steady pace with heart rate of 130–140 beats/min.
Performed during the main training session twice per week with a gradual increase in running duration: from 10–15 minutes during the first sessions to 2–3 hours by the end of two months of training.
Running may be replaced by cross-country skiing (3–4 hours), cycling (1–2 hours), or ice skating (20–30 minutes continuously). Steady-paced running is also used during daily morning training sessions.
13. General preparatory exercises with equipment
(dumbbells, jump ropes, medicine balls, sticks, etc.) and without equipment.
A continuous exercise complex is performed using circuit and flow methods with moderate intensity for 5–15 minutes, five times per week during morning training routines. These exercises are also included in the main training sessions three times per week after warm-up.
14. Combat Horting exercises (technical and tactical training)
or its variations, as well as continuous running performed whenever possible at low and moderate intensity for 10–30 minutes.
Exercises are included in the warm-up section of the main training sessions. In addition, they may be performed continuously for 45–60 minutes during evening walks three times per week.
15. Swimming
30–60 minutes occasionally during free time.
Used as a means of active recovery. V. Main task – development of general flexibility
Supporting tasks:
a) increasing muscle elasticity; b) improving movement coordination. Training means:
16. Exercises with a large range of motion
in all joints and directions (bends, rotations, flexions, swings, etc.) performed on equipment, with equipment, and without equipment.
Each exercise is performed as a series of 4–6 repetitions with maximum amplitude. Perform 2–3 series with rest intervals of 10–20 seconds. The total duration of flexibility exercises is 8–10 minutes.
Exercises are performed daily during morning training routines. If flexibility is insufficient, exercises should be repeated again in the evening.
VI. Main task – improvement of movement coordination and development of agility
Supporting tasks:
a) development of explosive strength ability; b) development of courage and determination; c) improvement of flexibility; d) increasing muscle elasticity; e) strengthening muscular system. Training means:
17. Acrobatic exercises
(rolls, flips, somersaults, etc.).
Exercises on a springboard and trampoline. Performed repeatedly, with 15–25 minutes allocated for all exercises, including rest intervals. Exercises are included in the main training session once per week.
18. Exercises on gymnastic apparatus
(vaulting jumps, swings, rotations, mounts, exercises on parallel bars and horizontal bars).
Exercises are repeated with rest intervals of 1–2 minutes, with a total duration of 15–30 minutes for all exercises. They are included in the main training sessions three times per week.
19. Alpine skiing
Performed during free time for 1–2 hours.
Used as a means of developing coordination, agility, endurance, and overall physical fitness.
20. Diving exercises
(8–12 dives initially, and after mastering basic diving techniques, a greater number of dives may be performed).
Exercises are conducted during free time and combined with swimming activities.
It is necessary to use training time as efficiently as possible [95–99]. In particular, during rest intervals, athletes may perform physical exercises that require less effort (for example, squeezing a tennis ball with the hand) or exercises of a different focus (for example, practicing a technical technique, a specific movement, or learning a new skill).
The entire training session may be devoted exclusively to general physical training (GPT) only during the first month of the preparatory period. Usually, however, GPT occupies a significant part of training during the first 1–2 months of a six-month preparation cycle and during the first 3–4 months of an annual preparation cycle.
It is important to clearly understand that general physical training is an essential component of the preparation of a Combat Horting athlete throughout all years of training and athletic development.
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