. . ? , , . , , , , , , , , , .
, . . , . , , . , , . , . , .
, . , . , (stretch reflex). , . . , . , 1000 , , , , . , .
. . , . . , . , . (Chuck Taylor shoes). . , , , . . .
50-60% . , 500 (226,8 ), 250 (113,4 ) 10 (4,5 ) 6 . 300 (136,1 ). 250 (50%) . 4 10 2 . 8. . , , 3 4 , .
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( 40 ) . .
, , . , 3 , ! (Wusef Omar), (Tudor Bompa), , .
, , 2-4 , . , , , , , , (. ., , ..), reverse hyper5356,359 and 6,491,607b2, , , , (calf/ham/glute raises).
, . , ,
. . , (triceps rope, , , . .) . . , , . , . . , .
. , , . . , , . . . . , , . , , , (hip extension, , , , . , , , , . ) . (glute/ham machine) , , . , . .
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, . .
, , . , , 3 . .
7 10 , 3 . (Safety Squat bar), (Buffalo bar), (bent bars) (cambered bar), 14 , , . 10 , 8 17 (20 42.5 ) , (Manta Ray) (front squat harness). 1-3 . , , . 10 1 - .
, 2-4 (, reverse hyper5356,359 and 6,491,607b2, ). 3-4 . , , .
: , , , , , , , .
22 , 800 (362,9 ) , , . , 500 (226,8 ), 800 3 . , , .
08.2003 Overcoming Plateaus Part 2: The Bench Press (L. Simmons)