CROSSFIT COMPLEXES. MY “HATEFUL” EIGHT. Bear crossfit complex

What should a real athlete be like? Strong or resilient? Of course, both. Try these explosive strength and endurance workouts and discover what being tough really means for you.

You can't claim to be truly strong if you bypassed developing general endurance and spent all your time building strength or muscle growth. However, if you've been a real nerd, the suggested endurance workouts will appeal to you!

In this article, you'll learn how to develop different types of endurance through intense barbell routines and a variety of cardio exercises.

ENDURANCE - the body's ability to develop sustained effort over a period of time. The level of endurance is determined by the time during which a person can perform a given physical exercise.

In the world of bodybuilding and powerlifting, strength and recovery are heavily emphasized, and endurance is not given the importance it deserves. However, endurance is an important component of good physical fitness, which is important when lifting significant weights.

In general, it will allow the body to recover faster and train longer. You'll also recover faster between sets, meaning you'll have shorter rest times later on.

Many powerlifters and strength athletes believe that working on endurance will have the opposite effect and slow down the recovery process. Often, powerlifters strive to gain or maintain existing weight, and therefore do not include any intense training for speed and endurance, such as martial artists.

Bodymaster.ru recommends Training Plans:

Remember that endurance for strength athletes is not work until he starts to choke, endurance primarily helps to be in good shape and speed up recovery.

If you are a strength athlete, be sure to dilute strength training with work on developing aerobic (general) endurance. Start slowly, adding one short cardio session each week.

Endurance is extremely important for staying healthy and maximizing your performance. In powerlifting, moreover, training is associated primarily with a low range of repetitions (up to 5-6), which do not develop overall endurance. But it's not that simple. Let's consider the question in more detail.

Bear in the city: details of a wild animal attack in Yaroslavl

Shots that you don’t believe are real, even if you see them with your own eyes: even at 10 minutes past midnight, but in a residential area, between high-rise buildings and a parking lot, a bear suddenly runs up to a standing person and attacks with the obvious intention of having dinner. Yaroslavl resident Evgeniy Zolotov says: even when the claws of the beast began to tear him, he did not fully realize that this was actually happening.

“The bear caught up with me and jumped, I only managed to put my elbow out so that it wouldn’t knock me over, and then it was like in a fairy tale - as soon as I realized that there was no one around, suddenly headlights appeared, a taxi drove up, I screamed and ran to the driver ", he said.

Indeed, salvation is like in a fairy tale. The young man himself would like to thank the taxi driver who took Evgeniy, scratched and dented by such a “wild encounter,” to the hospital, but in the confusion he didn’t even have time to ask his name. Who knows, maybe the author of this video recording, made that same night, became his savior?

In these frames, the culprit of the night's commotion is clearly visible: he is fast, dexterous, but not very large in size, most likely a teenage bear who has already strayed from his parents' den and ran out "to the city" to show himself off and see people. Most likely young, because he clearly doesn’t know people and therefore isn’t afraid. At the end of the recording you can see that he is trying to catch up and jump on the car. And here is footage from street video cameras: the clubfoot confidently runs straight down the center of the roadway, crosses a major intersection and runs away towards the forest. What was it - just curiosity, hunger, or nature had become so clear thanks to human self-isolation that the bears felt like masters in someone else’s territory? That dolphins have returned to the canals of Venice, and bears have returned to the streets of Yaroslavl.

“The current situation, due to the fact that people rarely visit forests due to the self-isolation regime, contributes to the fact that bears are not afraid of people, they can enter the city and behave inappropriately there,” says zoologist Alexey Mosolov.

Yaroslavl resident Evgeny Zolotov now has difficulty walking: the wounds on his leg are deep, and, according to doctors, it will take a long time to heal, although everything could be even worse.

“You will have to take a course of antibiotics, after all, the animal is wild,” notes the victim.

But at the scene of the incident there are now only rumors: the whole area is buzzing about the night attack. Hunting inspectors reported: judging by the tracks, the animal returned to the forest. But everyone is still advised to be careful; new visits from a “disservice specialist” cannot be ruled out. The bear is a symbol of Yaroslavl, it is depicted on the city’s coat of arms, but it should not be taken so literally.

https://youtu.be/yMkhW7j0oDo

What is endurance: general and special?

There are general and special endurance. General endurance is the ability to perform work of moderate intensity for a long time with the global functioning of the muscular system. In another way, it is also called aerobic endurance .

A person who can endure long running at a moderate pace for a long time is able to perform other similar work at the same pace (swimming, cycling, etc.). The main components of general endurance are the capabilities of the aerobic energy supply system, functional and biomechanical economization.

General (aerobic) endurance plays a significant role in optimizing life activity, acts as an important component of physical health and, in turn, serves as a prerequisite for the development of special endurance.

Special endurance is endurance in relation to a specific motor activity. Special endurance is classified:

• according to the signs of motor action with the help of which a motor task is solved (for example, jumping endurance);
• according to the signs of motor activity, under the conditions of which the motor task is solved (for example, gaming endurance);
• based on signs of interaction with other physical qualities (abilities) necessary for the successful solution of a motor task (for example, strength endurance, speed endurance, coordination endurance, etc.).

Special endurance depends on the capabilities of the neuromuscular system, the speed of consumption of intramuscular energy sources, the technique of mastering motor action and the level of development of other motor abilities.

Exercises to develop aerobic endurance

Aerobic endurance is determined by the lactate threshold. The higher your lacatate or aerobic threshold, the greater your aerobic endurance. This type of endurance is primarily related to the function of the cardiovascular system and is trained using continuous and interval training. All types of efforts can be divided into three types:

• Short - from 2 to 8 minutes
• Medium - from 8 to 30 minutes
• Long - 30 minutes or more.

When considering and applying the following exercises and complexes to yourself, select those that, working with them in conditions that suit you personally, will help improve the necessary qualities of motor abilities. In general:

• Continuous training helps in improving maximal oxygen uptake (V02max);
• Interval training is necessary to improve the muscular activity of the heart.

Brisk walking, trekking, running or trail running

By trying the exercises in this order, increasing in intensity, you will find your optimal format for developing aerobic endurance. Walking and running can be done both on a treadmill and outdoors. Start with 20-30 minutes once a week, and then add another walk as you progress.

Walking does not put much strain on your joints, and besides, this pleasant time in the fresh air should do you good: it improves your complexion and saturates your lungs with oxygen.

Running up the stairs

Not a suitable park nearby? You can always run 3-4 times to the top floor of your house. Not interesting enough? Take a couple of 1.5 liter bottles with you.

Stair running is an effective cardio exercise option. In one hour of such exercise, almost 1000 kcal are burned, and it is not at all necessary to run this entire hour - you can vary the load or combine running with other exercises or dilute the intervals with a calm walk. Most incline treadmills simulate a similar load.

While jogging up the stairs, many muscle groups work - buttocks, legs, back and abs. Running into a 10-story classic Soviet high-rise building in 1.5-2 minutes and then descending evenly will create exactly the right type of load.

In 20-30 minutes of stable work, those 10-12 intervals, you will strengthen the cardiovascular system, increase the overall endurance of the body, improve joint mobility, strengthen bones and ligaments.

Running uphill and into hills

Alternatively, for those who feel more comfortable on the trail, hill running can be recommended. This type of running is suitable for those who have already acquired some physical shape and is extremely useful for powerlifters: thanks to running, they can increase the load in the gym. Find a suitable long hill and train harder. Stick to long sprints of 200-300 meters. Depending on the angle of inclination, you should run into it no earlier than 1 minute. Ideally, also up to 2 minutes.

You can also start with short sprints of 30-50 meters. In addition, jogging can also be done on a flat surface. You can also do a sprint every few minutes while walking.

Riding a mountain or road bike

Cycling, like walking or running, is easy on your joints and is another way to exercise outside. You can, of course, work on an exercise bike in the gym, but it quickly gets boring. Follow the same plan as when walking. First, once a week for 20-30 minutes, then add duration or another workout.

In-gym equipment to improve aerobic endurance

In the gym, we recommend using the safest rowing machine and elliptical. To develop long-term aerobic endurance, also work in the second zone for 30-45 minutes according to a selected program.

Exercise "Rowing"

Sit on the rowing machine. Keep your back straight, body slightly tilted forward, knees bent. Straighten your legs until your arms reach the level of your upper abs. Come back, straightening your arms and bending your knees, moving your body forward again.

Elliptical training

Stand on the elliptical, adjust the machine manually, or select a specific program. Adjust the height as necessary. Use the knobs on the machine to change the intensity of your workout.

Characteristics of Key Exercises for Development of Fundamental Motor Abilities

In the situation of choosing the intensity of training and building its structure, we recommend that you be guided by the following logic for developing the necessary qualities and types of load.

Let us next consider the possibilities of improving special strength endurance.

The benefits and harms of exercise

Pros of running a truster:

1. It involves the main muscle groups and spinal stabilizer muscles, therefore it is an energy-consuming and difficult exercise that develops the whole body at the same time.
2. The thruster technique includes both squats - a complex basic exercise in itself, and shvungs - a vertical barbell press for the shoulder girdle. Thus, thrusters combine two complex basic exercises, which practically replace all kinds of complexes in the gym, while saving time, and sometimes it is enough to add just one exercise to the thrusters as an additional exercise.
3. In addition to muscle strength, the overall endurance of the body increases, which is necessary for an athlete who performs the maximum number of repetitions in a minimum period of time.
4. The exercise also develops explosive strength, which is indispensable in CrossFit.
5. Both women and men can perform thrusters, regardless of their level of physical fitness. However, it is not necessary to train with heavy weights. To master the technique, it is better to choose a light weight, the main thing is accuracy of execution.

The disadvantages include the following:

1. The exercise is not recommended for various types of injuries and diseases of the spine and joints, especially the shoulder, knee, and ankle.
2. Any diseases of the cardiovascular system are also contraindications for performing the exercise.

Strength endurance exercises

Strength endurance is the ability to implement large impulses of force during the required period of load with an insignificant difference between the maximum possible and the realized impulse of force. Or, in other words, it is the ability to withstand fatigue when working at almost maximum power for up to 3-4 minutes, performed primarily due to anaerobic-glycolytic energy supply.

From this definition it is clear that strength endurance manifests itself only in the case of heavy weights and significant muscle contractions. If the weights are small, and the muscles contract far from full power, then it is more correct to talk about general aerobic endurance. The most interesting workouts, for example, in CrossFit complexes, are based on a competent combination of both types of activity.

Strength endurance training depends on the load characteristic of a particular sport and should form a level of special load “above average” with a number of repetitions close to the maximum.

Sled pull

Recently, such deadlifts have become very popular in the world of powerlifting and crossfit. They can be performed on training or rest days. However, you need to start carefully so that they do not interfere with your strength training. You don't have to buy an expensive sled. And it’s enough just to tie a rope to the working weight or use support levers.

Technique . Find a suitable area and wrap the rope around your waist. You have a weight that you will pull on yourself. Start at a slow pace, 1-2 times a week for 10 minutes. If this does not affect your work in the gym, then you can increase the weight.

You can work on strength endurance using almost any strength exercise. To determine the training structure, you can use the following guidelines based on RM (Repetition Maximum) values:

You can add more complex barbell complexes if you are already sufficiently prepared and confident in the technique of each individual exercise.

Complex with barbell “Bear”

The complex involves using light weights and performing a series of exercises without rest, without lowering the bar. One of the popular complexes in CrossFit is known as “Bear”.

The bar is loaded with relatively light weight. You start by placing a barbell on your shoulders and do deep squats with the barbell on your chest. When lifting up, the bar moves behind the head. Next, you place the bar on your back and perform deep barbell squats. Again, when lifting, the bar should be behind your head. Finally, place the barbell back on the floor and start over. You did one rep, but you need to do 6 reps with a light weight. This challenging set of exercises will make you sweat.

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Complex with barbell Bear

Circular - 5 circles
Power clean

• 1 set of 7 reps
• Body part: Hamstrings Equipment: Barbell

Front squats with barbell

• 1 set of 7 reps
• Body part: Quadriceps Equipment: Barbell

Press press

• 1 set of 7 reps
• Body part: Shoulders Equipment: Barbell

Quick squats with a barbell

• 1 set of 7 reps
• Body part: Quadriceps Equipment: Barbell

Press press

• 1 set of 7 reps
• Body part: Shoulders Equipment: Barbell

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There are many options for endurance training and strength development. Remember that you need to start small, gradually adding loads. As soon as there is progress in endurance, it will immediately be reflected in the gym. The workouts will seem easy, and you will cope with them faster.

And an additional version of strength training from CrossFit.

Strength endurance. Running and barbell

Circuit – 3 laps
Treadmill workout

• 1 lap 400 meters
• Body part: Quadriceps Equipment: Exercise

Clean and jerk

• 1 set of 10 reps
• Body part: Shoulders Equipment: Barbell

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And street workouts in styleworkout.

Endurance training on horizontal bars

Circuit – 3 laps
Treadmill workout

• 1 lap 400 meters
• Body part: Quadriceps Equipment: Exercise

Pull-ups

• 1 set of 8, 6, 4 reps
• Body Part: Lat Equipment: Bodyweight

Triceps dips

• 1 set of 16, 12, 8 reps
• Body Part: Triceps Equipment: Other

Reverse grip pull-ups

• 1 set of 8, 6, 4 reps
• Body Part: Lat Equipment: Bodyweight

Platform push-ups

• 1 set of 16, 12, 8 reps
• Body part: Chest Equipment: Body weight

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In the same way, women can tailor their CrossFit training to develop aerobic, strength endurance, or a combination of both, and significantly improve their training.

Building workouts to develop endurance

When starting work on developing endurance, it is necessary to adhere to a certain sequence of training.

• At the initial stage, it is necessary to focus on developing aerobic capabilities, improving the functions of the cardiovascular and respiratory systems, strengthening the musculoskeletal system, i.e. development of general endurance.
• At the second stage, the volume of loads should be increased in a mixed aerobic-anaerobic mode.
• At the third stage, increase the volume of loads through the use of more intense exercises performed by the methods of interval and repeated work in mixed aerobic-anaerobic and anaerobic modes, and selective impact on individual components of special endurance.

Write to us

The municipal institution Center for Physical Culture and Sports "Bear" was founded in 2000 and is located in the Kirovsky district of the city of Yaroslavl.

The training activities are free of charge. Training for students is full-time, carried out at the expense of the municipal budget. Training is conducted in Russian. The number of students involved is about 2,300 people aged 5 to 24 years. At the moment there is one area of ​​activity:

• Sports and recreation

• development of physical culture and mass sports;
• implementation of programs in the field of physical culture and sports aimed at physical education of the individual;
• acquisition of knowledge, skills and abilities in the field of physical education and sports;
• physical improvement;
• creating a culture of healthy and safe lifestyle;
• health promotion;
• identification and selection of the most gifted children and adolescents;
• creating conditions for physical education and sports.

conducting physical education and sports classes on the basis of a municipal assignment approved by the Founder, organizing and conducting physical education, health and sports events in the city of Yaroslavl in accordance with the calendar plan, creating and providing logistical, organizational and other conditions for the development of physical culture and sports, providing services, performance of work that ensures the implementation of goals.

In 1990, a sports complex for children of the Kirov region was opened in the city of Yaroslavl. The building was built through the efforts of the teacher-organizer Alexander Konstantinovich Medvedev, born in 1910, who devoted more than 40 years to working with children.

Under his leadership, yard teams of teenagers were organized, which in the 70-80s took an active part in regional and city football competitions for the prizes of the Leather Ball club and ice hockey for the prizes of the Golden Puck club, in which they repeatedly took prizes. .

In 2000, the sports complex was reorganized into a children's and youth complex, which was named in memory of its founder A.K. Medvedev.

Based on the resolution of the mayor's office of the city of Yaroslavl No. 49 dated January 21, 2016, the institution was reorganized in the form of joining the physical culture and sports centers “Kauchuk”, “MIG” and “Junior” to it.

Based on the resolution of the mayor's office of the city of Yaroslavl No. 832 dated June 13, 2017, the institution, from October 1, 2020, was renamed the municipal institution center for physical culture and sports "Bear".

Endurance Training Supplements for Men

Olimp Sport Nutrition | Beta Alanine Xplode?

• Contains a matrix of additional ingredients that allow you to quickly and without loss overcome the gastric barrier and getting directly into the muscles, it does not turn into a by-product in the human body and does not overload the liver.
• Category: Amino Acid Complex More about the category

Recommendations for use: one serving before training. Recommendations for preparation: depending on body weight: up to 70 kg - dissolve 3 g in 80 ml of cold water. 70-85kg - dissolve 6 g in 160 ml of cold water. Over 85 kg - dissolve 9 g in 240 ml of cold water.

The advantage of Olimp Sport Nutrition “Beta Alanine Xplode” is that it is presented in powder form. This way you can choose the correct portion size depending on your body weight.

Olimp Sport Nutrition | Knockout 2.0?

• New formula for an excellent pre-workout complex. Benefits: 2g beta-alanine and 1g el-arginine for impact training!
• Category: Pre-workout supplements

Take one serving (6.1 g of powder or ½ scoop) 30 minutes before training mixed with 250 ml of water

Ingredients: L-citrulline, beta-alanine, citric acid, L-arginine hydrochloride, taurine, L-tyrosine, silicon dioxide, flavors, caffeine, guarana seeds, barley extract, acesulfame K, sucralose, sodium cyclamate, cayenne pepper seed extract , black pepper seed extract, ramus serrata leaf extract, carotene, carmine, riboflavin, E150c, E150d, E133, indigo, chlorophyll and chlorophyllin, curcumin, anthocyanin, paprika extract, betanin, plant carbon.

VPLAB Nutrition | Ultra Men's Sport Multivitamin Formula ?

• A high-tech complex of natural vitamins and minerals was developed taking into account the characteristics of male physiology for men leading an active lifestyle.
• Category: Vitamins for men More about the category

1 capsule 2 times a day

Taking the VPLaboratory Ultra Men's Sport Multivitamin Formula vitamin and mineral complex will help eliminate nutrient deficiency in the body, which causes premature fatigue, insufficient recovery and decreased body tone.

BioTech | Creatine Monohydrate?

• Prepared using pure creatine monohydrate in powder form.
• Category: Creatine More about the category

5g (1 teaspoon) in the morning on an empty stomach, before and after training for 4 weeks

Its neutral-tasting powder form makes it easy to mix with other supplements such as weight gainers or protein shakes. 100% creatine monohydrate is used by athletes to increase muscle strength and endurance and also to catalyze an increase in cell volume and increase muscle mass. How does creatine monohydrate work? Many studies have shown that creatine increases muscle strength and mass. Since then, creatine monohydrate has become the most popular and most effective supplement in the world of strength athletes.

USPLabs | Modern BCAA+ ?

• 8:1:1 Formula. USPlabs Modern BCAA is an amino acid ratio of Leucine-Isoleucine-Valine 8-1-1
• Category: BCAA More about the category

mix 2 scoops per 350-400 ml of water or other drink and take 30 minutes before and immediately after training

Why is there so much leucine? The reason is that leucine plays a key role in increasing the concentration of mTOR and, therefore, the concentration of this amino acid should be at the highest possible level.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Crossfit exercise bear walk: execution technique

The bear walk is one of these many exercises in CrossFit. It has the internationally common name “bear crawl”. With the increasing popularity of CrossFit in the world, many athletes are moving from traditional cardio training to high-repetition bodyweight training, one of which is the bear walk. What is this exercise for? The bear walk in CrossFit is often used as a warm-up exercise (after a joint warm-up, of course), in order to work out the ligaments, muscles of the arms and legs, as well as joints (carpals, feet, knees and elbows). Often this exercise is a warm-up before walking on your hands, helping to prepare the body for large and unusual loads.

The peculiarity of this exercise is the unusual load on the athlete’s body. At first glance, the bear walk does not seem difficult and does not even look like a sports exercise. However, once you try it at least once, you will understand that everything is not so simple.

Exercise technique

The bear walk exercise uses many different joints and ligaments. That is why, in order to avoid injuries, you need to follow the correct technique:

• Important: First of all, we thoroughly warm up the joints!
• Starting position – pose on all fours. The face is down.
• The arms, palms and elbows, are located exactly under the shoulders and in line, at a distance slightly wider than the shoulders.
• The legs, buttocks and knees are also located at the same level.

We begin the exercise: at the same time we move the opposite arm and leg forward. For example, right hand and left leg. Next step: change the arm and leg to the opposite. Important! In the starting position, the knees are straight and form one continuous line with the hips. It is recommended to perform the bear walk 30 steps in one direction after each exercise done in the program to stimulate the cardiovascular system. Beginner athletes, women without sports training and children will especially enjoy this exercise.

What muscles are involved? The main load falls on the muscles of the forearm and biceps. The back muscles are also involved in the work. Additional effects are exerted on the biceps femoris and calf muscles.

How to improve results?

After mastering the classic bear walk, you can diversify this exercise in the following ways:

• To complicate the task, you can use weights. They are attached to the wrists or ankles.
• You can also increase the load using dumbbells. In this case, the support is not on the hands, but on the dumbbells squeezed in them.
• The bear walk can be performed in various variations. For example, sideways or backwards.

https://youtu.be/2yAWjVCT1VQ

Execution safety and possible errors

Even if you have mastered the bear walk technique, do not forget about safety during training. Before starting your workout, pay attention to the following recommendations:

• The exercise has no special contraindications and is quite simple to perform. However, if you have back pain or even a slight manifestation of radiculitis, it is better to consult your doctor first.
• Other safety measures include mandatory warm-up before performing a bear walk. Warm-up will warm up the muscles, joints and ligaments. Such actions will prevent injuries from occurring. It should consist of warming up the shoulder and elbow joints, hands, ankle joints, and back extensors. Rotational and swinging movements are suitable.
• One of the typical mistakes of athletes is an unjustified increase in the speed of the bear gait and the duration of its execution. The compression load on the shoulder joints in this exercise is high. Increasing the pace may result in serious injury.

Performing the bear walk exercise at the right pace increases cardiovascular rhythm. This leads to the release of anabolic hormones into the blood, which gives an excellent cardio effect from the workout.

If you have any questions about the bear walk exercise, write in the comments. Liked? Share with friends on social networks!