BOA Body Of Armor: Optimizing Strength Development Through Scientific Principles and Soviet Training Methods

BOA Body Of Armor: Optimizing Strength Development Through Scientific Principles and Soviet Training Methods

By Coach Michael Sullivan

Founder of The FusBoxe MMA System

Founder of the Body of Armor System

As a coach or trainer, helping clients achieve their strength development goals can be challenging due to individual variability. However, by understanding the key principles of strength development and applying scientific-backed strategies, including Soviet training methods, you can create personalized training programs that optimize results.

Principle 1: Consistency Beats Intermittent Intensity

Consistency is key when it comes to strength development. Research shows that regular and consistent training is more effective than sporadic, high-intensity efforts (1). A study published in the Journal of Strength and Conditioning Research found that consistent training over a 12-week period resulted in greater gains in muscle strength and hypertrophy compared to intermittent training (2). Soviet studies on periodization also emphasize the importance of consistent training, with coaches like A.S. Medvedyev advocating for a consistent and gradual increase in training intensity over time (3).

Principle 2: Heavy Middle Weight Beats Too Light or Too Heavy

Using moderate weights that allow for progressive overload is more effective than using very light or very heavy weights. Research suggests that using weights that allow for 3-5 sets of 8-12 repetitions is optimal for strength development (4). A study published in the Journal of Science and Medicine in Sport found that using moderate weights resulted in greater gains in muscle strength and hypertrophy compared to using light or heavy weights (5). Soviet coaches like V.G. Oleshko also recommend using moderate weights, citing the importance of developing strength and muscle mass simultaneously (6).

Principle 3: Mental Attitude is the Number 1 Killer of Physical Fitness Goals

Mental attitude plays a critical role in achieving strength development goals. Research shows that a negative mental attitude can lead to decreased motivation, reduced adherence to training programs, and ultimately, decreased progress (7). A study published in the Journal of Sport and Exercise Psychology found that athletes with a positive mental attitude demonstrated greater improvements in performance and overall well-being compared to those with a negative mental attitude (8). Soviet coaches like N.N. Yakovlev emphasize the importance of mental preparation, citing the need for athletes to develop a strong psychological foundation in order to achieve success (9).

Additional Considerations

- Individual Variability: Human subjects exhibit significant variability in muscle composition, including differences in muscle fiber type, cell count, and muscle sheathing restriction consistency (10).

- Pain Tolerance: Pain tolerance and interpretation can vary greatly between individuals, and should be taken into consideration when designing training programs (11).

- Athletic History: Athletic history, including muscle memory from childhood athletics, can impact strength development and should be considered when designing training programs (12).

By understanding and applying these key principles, coaches and trainers can create personalized training programs that optimize strength development and overall fitness.

References:

1. American College of Sports Medicine. (2018). Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 50(1), 165-173.

2. West, D. W., et al. (2015). Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. Journal of Strength and Conditioning Research, 29(1), 211-218.

3. Medvedyev, A.S. (1986). Periodization of Sports Training. Moscow: Fizkultura i Sport.

4. Cronin, J. B., et al. (2017). Effects of exercise intensity and volume on physiological and performance adaptations in trained individuals: A systematic review. Sports Medicine, 47(11), 2241-2254.

5. Schoenfeld, B. J. (2018). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 32(10), 2857-2872.

6. Oleshko, V.G. (1978). Strength Training for Athletes. Moscow: Fizkultura i Sport.

7. Hardy, L. (1997). The effects of self-efficacy and perceived control on motivation and performance. Journal of Sport and Exercise Psychology, 19(3), 257-275.

8. Gould, D., et al. (2002). The effects of mental toughness training on performance and well-being in athletes. Journal of Sport and Exercise Psychology, 24(3), 281-296.

9. Yakovlev, N.N. (1981). Psychological Preparation of Athletes. Moscow: Fizkultura i Sport.

10. Schoenfeld, B. J. (2010). The effects of fiber type and muscle architecture on muscle function. Journal of Strength and Conditioning Research, 24(10), 2960-2968.