There is such a well-known coach as Alexander Pasko. He became famous thanks to a self-developed and effective training program, which includes a number of exercises and approaches that must be performed in a strict sequence. Today we will analyze: what is special about this program, and why it attracts so many followers.
A detailed plan of an exercise program that will lead you to sports victories.
Phase
The program is divided into phases, which in turn are divided into days. All exercises should be performed consistently and without overexertion. Count on your strength. Feel your body during training, so as not to harm and even less to hurt. Be sure to consult a specialist (your personal trainer, doctor) before starting classes.
Beginning players should take a preparatory course of Sports Physical Education and gymnastics.
Let’s start the detailed analysis of the program.
Phase 1.
Often it is called phase 666 or 6x6x6, because all approaches need to be performed 6 repetitions 6 times 6 sets.
Day 1: this includes press exercises and deadlifts. First, we perform pressure on the bar of the chest, then we move to the usual press and fix all this with a push to become.
Day 2: start this training period with sloping traction, work your biceps and squat. All exercises should be performed with a bar.
The workouts alternate, according to the following scheme:
Monday or Tuesday, Friday or Saturday are exercises for Day # 1.
Wednesday or Thursday is day No. 2.
In the second week we change orders:
Wednesday or Thursday-start by exercising for Day # 1.
Monday or Tuesday, Friday or Saturday-go to exercise for Day # 2.
These 2 weekly schemes should be alternated until you get 12-16 workouts (see sensations). After that, be sure to rest for 7-10 days and only then proceed to the next stage of the program. The Ukrainian school believes that after the passage of each phase it is necessary to arrange a small leave.
Phase 2
Usually the name “Variable course” is used for this, since the number of repetitions and approaches can vary depending on the specific exercises of the complex.
A selection of exercises for Day 1:
We start with squats (with a bar) – 6 times by 10 – 3 approaches.
We bend as much as possible down, while putting the bar on your shoulders – 3 repetitions 8 times 1 approach.
We perform traction on a slope-4 times by 8-1 approach.
We shake the muscles of the biceps-4 repetitions 10 times 6 approaches.
Training program called & nbsp; “Ukrainian school»
Program for Day 2:
We start in the supine position, performing a press – 6 repetitions 10 times 4 sets.
We proceed to the gentle lifting of weighting on the chest – 3 repetitions 6 times 3 approaches.
From the sitting position we perform a press from behind the head – 3 repetitions 8 times 1 set.
The final element of training: leg press – 4 repetitions 8 times 1 approach.
Complex for Day 3:
We begin with the traction exercise – 5 repetitions 8 times 3 sets.
We move on the inclined bench, where we perform the press-5 repetitions 8 times 1 approach.
Then we squat with a bar-5 repetitions 10 times 4 approaches.
We shake the Shin in a standing position – 3 repetitions 10 times 4 sets.
So, in this case, it is also worth alternating the complexes, adhering to the following scheme:
Monday or Tuesday-Day 1;
Wednesday or Thursday-Day 2;
Friday or Saturday-Day 3;
Sunday is always a day off.
Choose three days a week and do according to the complexes. Perform 12-15 of these workouts. Then take a rest from the sport for 10 days, and then safely proceed to the third stage.
Phase 3
Also called “Split shock”. This stage is considered the most powerful among the others in the Ukrainian school. If the previous 2 served as a preparation, the latter is already aimed at maximizing labor and labor intensity. All exercises are performed on 5 repetitions 5 times 2 approaches. If by personal feelings you feel that you can add more, work to the limit.
Day 1
We begin training with a press in the supine position.
Then proceed to the squats with the bar.
We all end with pumps from the bars.
Day 2
First, lift the bar to your chest and lower it.
Then we perform an exercise called Deadlift.
We pass to the wiring, being on an inclined bench.
Let’s finish the full training on the development of triceps.
Day 3
We start the day with squats(necessarily with a bar).
Then we pass to the floor and press.
We end with the execution of the shvung from behind the head.
Day 4
We start with the Deadlift exercise.
Then we press the feet.
We proceed to traction, being sloping.
We finish the training by working the ankle muscles in a sitting position.
The program is designed so that classes will be held 4 times a week. On Monday, you engage in the scheme of day 1; then on Tuesday, take the complex for Day 2; on Thursday, observe day 3; and finally, on Friday – Day 4. For the previous 2 phases of training you are already prepared, so you will be able to cope with 4 days of sports loads. The Ukrainian school recalls that it is also necessary to perform 16-20 of these exercises. Then again, be sure to go to rest for 10-14 days (twice as much) and proceed to the next step.
Phase 4
It is also accepted to call it “three dozen”. This is the penultimate stage, which is carried out according to the scheme 10×10. That is, 10 times 10 times each of the proposed exercises:
We squat with a bar.
We press the bar in the lying position.
We perform slope traction.
This phase seems easier than the others. But in fact, this is not at all the case, the Ukrainian school is not looking for easy ways, so do not be surprised if such a “Ease” turns out to be a very difficult step. Prepare to the maximum and put yourself to the maximum during this workout. It is worth paying special attention to the fact that you can not exceed the number of repetitions and approaches. In addition, in no case should you rearrange the places of the exercise. The first 8-9 approaches are performed with light weights, then on the last 2, take the maximum.
According to this scheme, you need to Train 3 times a week every other day and for 3 weeks. Then, after 9 workouts, take a 10-day rest and proceed to the next final stage.
Training program called & nbsp; “Ukrainian school»
Phase 5
The name of this step is “recovery”. The Ukrainian school developed it precisely for the process of smooth exit from difficult workouts. This phase also includes 3 days, which are appointed depending on the parts of the body worked. All these complexes involve one load, they must be performed by 15 repetitions of 3 approaches.
Day 1-work the pectoral muscles, biceps and abdominals.
Day 2-program of exercises for the muscles of the legs and to develop the shoulder joints.
Day 3-Training of the muscles of the back, triceps and abdominals.
Here, as above, we act according to the following routine:
Monday or Tuesday-take the exercises of the complex Day 1.
Wednesday or Thursday-follow the program Day 2.
Friday or Saturday-we adhere to the complex Day 3.
Sunday is a day off.
According to this scheme, we train 3-4 weeks (12-15 days), go to 2 weeks of vacation and you can start all over again. Or extend the rest for a few months – for a full full recovery of the body.
Training program called & nbsp; “Ukrainian school»
The training program of the Ukrainian school is unique in its changing mood. This is a complete study of the muscles of the whole body due to the fact that the exercises for each day are chosen differently and compiled according to a scheme specially designed by Alexander Pasko. Many athletes adhere to this school and reach great heights in such a difficult undertaking as sports.
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