Strength training program for the hero Alexander Zass

2024 Author: Seth Attwood | [email protected]. Last modified: 2023-12-16 15:55

Very often you can find the following picture: a person with very thin legs is much stronger than an athlete whose legs are a mountain of muscles. A logical question arises - why is this happening?

And the thing is that big muscles do not mean strong muscles, only complex training of muscles, ligaments and tendons gives real strength. In terms of density, the tendons are inferior to bones; without them, a person would simply turn into jelly. It is the development of the tendons that is the basis of real strength, so they need to be as hard as muscles. The picture above is quite common when muscular athletes are unable to do what a modest person can.

Many bodybuilders cannot use their full strength at the moment when they really need it. So there is little practical benefit from giant muscles alone.

Muscles grow in volume through movement, while tendons are strengthened in a completely different way. The best option is to try to move some stationary object, such as pushing a wall. It is from resistance that tendon strength increases.

Probably, any athlete knows a name like Alexander Zass, or they know this man as Iron Samson. It was he who created the system for the development of force, which is now used by people not only in our country, but throughout the world.

Alexander was able to develop phenomenal strength through exercises that strengthen the tendons. He was short, weighing about 70 kg, and with such data he acted as an athlete in the circus. What he saw amazed and shocked the audience: a very weak-looking man easily defeated giant artists, tore chains and horseshoes, bent metal rods and could keep horses scattering in different directions. Some viewers suspected deception, so Alexander had to do exercises with dumbbells to gain mass. But, his weight never exceeded 80 kg.

In general, tendon training has been known since ancient times. Strongmen in the old days raised animals, bent rods, even dragged trees … And Roman gladiators climbed onto the platform in robes, all of which reached 400 kg.

However, it was Iron Samson who collected all this into a system and presented it to the world in 1924.

The muscles are based on tendons, they must be developed in the first place

In the 60s of the last century, athletes from America made a "rediscovery" of this technique, and called these exercises isometric, or static. Since then, strengthening the tendons has become a mandatory part of many training programs. But these trainings are just separate exercises, and Alexander Zass created a whole system!

Unfortunately, most sports coaches and academics keep this fact quiet. But this system is unique in many respects: no training equipment is needed to use it, just a little free space and time is enough. And the effectiveness of these exercises is simply excellent. Many modern circus athletes, such as Gennady Ivanov and Ivan Shutov, developed their phenomenal strength using the Zass technique.

Meanwhile, experts are trying to find white spots in the sun. What do they not come up with …

They talk about how isometry is harmful to the cardiovascular system of unprepared people (needless to say that this is a blatant lie); they supposedly provide evidence that dynamic training is much more effective than static training (that is, they convince everyone that complex training is better than simple); many say that maximum tension injures muscles and causes tears in muscle tissues.

And recently they came up with another way of how to mislead people who do not understand all these training methods. The method is quite simple - mixing concepts. According to some of these “smart” people, isometry is essentially no different from Anokhin's gymnastics. Or they come up with "safe" training systems, they say, you need to keep the maximum tension for no more than 6 seconds, and after about a year you can increase the time to 8 seconds. And keeping the tension for 12 seconds is extremely dangerous to health. If you have a headache, stop training immediately. And no more than 15 minutes a day!

As for the spots, the modern history of the development of isometry can be considered a real spot. In the 60s ago, Bob Hoffman started the production of special frames for static exercises. As proof of the real benefits of tendon exercises, he touted the accomplishments of Billy March and Louis Riquet, who achieved incredible all-around gains in just 6 months.

Many then began to engage in isometric exercises, some achieved very good results, but no one could come close to the achievements of March and Rike. And at one point this "static boom" came to naught when it became clear that their amazing progress has another reason - the use of steroids. A major scandal erupted, as a result of which the reputation of tendon training was tarnished for many years.

Yet it was these events that became the first experiment of its kind. All the equipment created in those years was later used for research. The result of one such study speaks for itself: 175 athletes engaged in isometric exercises over a period of time. Each week, their strength performance improved by about 5%! As they say, comments are superfluous.

Immediately after these studies, interest in this type of training increased sharply, and static exercises have become firmly established in the world sports practice. However, new difficulties arose, now they were associated with the athletes themselves … Many athletes were simply bored with performing these monotonous exercises, which are also narrowly focused. What can we say about ordinary amateurs who recognized only dynamic training and did not consider it necessary to spend their time on this nonsense, and they almost did not believe in the effectiveness of such training.

This is how the development of what was once created by our hero Zass went on in such a difficult way. But everything could be much simpler, one could simply republish 2 books of Iron Samson and show in practice how effective the Zass technique is, that is, training with iron chains.

Now it is worth giving some clarification regarding the various objections and discussions on this topic:

• The system was based on exercises with a chain, but it also included dynamic exercises with heavy bags. Bodybuilding is slowly but surely approaching this system these days. And athletes are trying not only to get closer to it, but also to improve it.
• It is wrong to develop the strength of the tendons only by isometry, they need to be pumped, to strain the entire volume of the joint. Thus, the tendons must develop in several directions at once, from the development of the tendon spring to the spread of the force density over the entire range of motion. Several types of training should be used: stops, work with "iron", lifting and lowering with support by the body, etc. There are quite a few ways to train.
• There is a direct link between the danger of straining for health and the violation of physiological and energy regimes. The main danger is improper breathing during exercise. Another danger is the disruption of the recovery process. And finally, training with a narrow profile, which can lead to imbalances in energy exchange. These factors are applicable not only to static activities, they can be found in any kind of activity, most often in sports.
• It has already been said that many consider isometry to be an ordinary copy of Anokhin's gymnastics. Indeed, some of the exercises from this gym can be a good addition to your tendon training. But, this gymnastics refers to muscle training, not tendon
• There is a type of gymnastics that can be called a close relative of isometry. We are talking about the gymnastics of self-resistance by Vladimir Fokhtin. This gymnastics has in common with statics at least that which it also gets from the so-called "experts". It is equated with Anokhin's gymnastics, attempts are being made to convince the townsfolk that all the benefits of exercising are only in toning the muscles, and it is only suitable for keeping fit during business trips or business trips, and some argue that it is no less dangerous than isometry. The next sign of kinship is the focus of training: in addition to muscles and joints, gymnastics is very effective on tendons. Again, training requires only a little free time and a minimum of equipment. The most important thing here is not to try to do as many exercises as possible, if you do 80 exercises in one course, then it will not end well. We can assume that Fohtin took the next and very important step in the development of tendon training.
• As for the widespread opinion that each exercise should last no more than 6 seconds, and the maximum effort should not be more than 3 seconds, then it is difficult to give a definite answer. Alexander Zass himself did not say anything about the duration of the training.

However, the following facts are reliably known:

1. While in prison, Iron Samson did the exercises with 20 seconds of tension. It can be assumed that in ordinary life this time reached a minute
2. In the first 8 seconds, the ATP stock is burned, then glycogen is burned, and after 40 seconds fat is burned as well. But, the dynamic way of spending and recovering energy is completely different, and can come into conflict with the isometric way. If you have no desire to radically change something, then it is best to choose one type of training. If isometric is selected, then 4 time types of voltage can be defined: 6-12 seconds, 15-20 seconds, minute, 3-6 minutes. Each of them must first be awakened, and then developed. Otherwise, the only result of the exercise will be a state of overtraining, leading to stress.

The technique of working with iron chains is not forgotten today. And this is not surprising, because it simultaneously develops strength, strengthens ligaments and tendons, and forms the basis for natural development. How many pleasures in one bottle!

If women decided to take up the Zass technique, then there are several remarks here. Muscles practically do not increase in volume from exercise, just as the veins do not increase. During training, subcutaneous fat is included in the process of general energy metabolism, which leads to its absorption and improvement of the skin condition.

To perform tendon exercises, in addition to iron chains, you can use the following shells: metal rods, thick cord, wooden sticks, etc. Walls, cabinets, heavy furniture, doorways are perfect as stationary objects that you can try to move with maximum effort. You have to try to bend metal bars, raise the doorframe, break chains, squeeze sticks … In general, do everything you can with these things.

During any such exercise, muscles, ligaments and tendons are strained, all the strength gradually turns into a state of maximum density. And then the whole body calms down again. Several exercises performed in one training approach develop and condense the strength of our entire body. Do each exercise once, or can you do it 2-3 times a day? There is no consensus on this, but there were no negative consequences from several repetitions of the same exercise.

Basic rules for doing exercises:

1. The subject that you train is your body. When working with chains, it is necessary to create a dense wave of the body, then the chain will break by itself
2. Breathing should be calm throughout the exercise.
3. A wave of force must take over the whole body, while the whole body must be pressed in with effort, this will strengthen the connection between the tendons, muscles and joints
4. It is necessary to achieve a good power wave, the input is smooth, the amplification to the maximum occurs without breaks, then the same smooth output
5. A positive attitude before training, the attitude is much more important than the actual exercise
6. Action on the principle of tension-relaxation, together with the strength you will feel some kind of energy, it is impossible to realize it
7. The interval between exercises is 30-60 seconds, if a more powerful effort is required, then the break can be increased to several minutes, you can experiment with this
8. If you feel uncomfortable, a frantic heart rate and are breathing hard, stop and calm down, and when you return to training, do not use maximum effort at first.
9. You do not need to immediately try to keep the tension for 15-20 seconds, by this time you need to come gradually, for a start, 5 seconds will be enough, and then there will be a smooth transition to a longer voltage
10. Perform 5 to 8 exercises daily, in each exercise do 3 consecutive sets, first at 60% tension, then at 90%, and third at 75%
11. A full workout should not be done more than 2 times a week and take more than an hour
12. And once again - the main attitude, without it you can train as much as you like, and it will not bring results.

After strength training, you can do a little test: try to stretch the chain or towel, hands down, apply 95% of the effort. When finished, listen to the sensations of your hands, if everything is in order with the muscles, then you can raise your arms first to the sides, then up. This test can be carried out only once a week, it will be an indicator of the progress of your strength and its quality in a week.

Lack of progress means that you are doing something wrong, think about what it might be. You may not get enough sleep, overeat, have not fully recovered from a previous workout, or overworked on this one. And you also need to decide on the goal that you set yourself before testing, if you cannot stretch the projectile for more than a minute, then be very careful with overvoltage. And if you are able to do this for more than 90 seconds, then this is just fine, your strength progress is obvious.

Exercises with tendon chains

The original Zass technique is a set of exercises with chains. If you attach handles with hooks to the chains, then the chain can be lengthened or shortened if desired. To fix the legs, it is tedious to attach to the ends of the chain, which, like straps, will hold the legs. Thus, to start training in this system, you will need 2 chains, the length of which is the distance from the floor to your outstretched arm. In addition, you will need 2 hand grips and 2 leg loops.

You can find chains at any hardware store. The handles can be made as follows: thread a wire or cable, bent into a hook at the connection, into 2 pieces of pipe of approximately the same thickness.

For leg loops, tarpaulins, bag materials, and even a handbag can do the trick. First, you need to experiment with the fabric: take the ends of the fabric in both hands, step on it with your foot and pull it up. This way you can estimate the thickness, width and usability of the buttonhole.

And finally, it's time to move on to the exercises themselves. Below will be described 2 sets of exercises, they were collected from articles by Alexander Zass's nephew, Yuri Shaposhnikov. The chain is always tensioned in its original position.

The first complex:

1. Take the ends of the chain in your hands. Bend your right arm and stretch the chain with it, in a straight left hand hold the other end. Then change hands and repeat the exercise.
2. Hands in the starting position are held shoulder-width apart or slightly wider than shoulder-width apart. Stretch the chain, but at the same time strain not only the muscles of the arms, but also the muscles of the chest and the latissimus dorsi
3. Extend your bent arms in front of your chest and stretch the chain. This exercise works the muscles of the arms and chest.
4. The chain stretches behind the back. The primary effect is on the triceps
5. As in the previous exercise, stretch the chain behind your back. But this time, in addition to the triceps, tighten the abdominal and chest muscles.
6. Exhale before starting the exercise. After exhaling, wrap the chain around your chest and secure it. Then take a deep breath, contract your pecs and lats, and stretch the chain.
7. We need two chains here. You need to attach leather loops to one end of each chain, and thread your feet through these loops. The chain is stretched, while the trapezius muscles and the muscles of the arms are tense
8. When stretching the chain, change hands in the starting position. Triceps and deltoid muscles are tense
9. As in the previous exercise, change the starting position. In addition to the arms, change the position of the legs.
10. When stretching the chain, use the right thigh first, then the left thigh
11. This time, change the position of your arms, legs, and torso as you stretch. You need to make 2 inclinations, to the left and right legs.
12. The chain is stretched while lying on the floor, the muscles of the shoulder girdle and triceps are strained. The body must be in constant tension
13. Now you need to stretch the chain in a handstand using the muscles in your arms, back, and neck. When looking for balance in a stance, try to transfer all the load to your fingers.
14. To complete this exercise, you will need to use two loops. When stretching the chain, the neck muscles and the spinal muscles should be strained.
15. When doing an exercise that builds up the muscles of the arms and quadriceps, change the position of the arms and legs.
16. As in Exercise 14, you will need two loops here. The main effect is on the muscles of the back of the thigh, and they must be strained while stretching the chain. You can diversify the exercise a little, and take your leg to the side when stretching. Change the starting position of the legs and repeat the exercise

The second set of exercises:

1. Take the chain in your hands, bend them and extend them in front of your chest, elbows should be approximately at shoulder level. Apply force and try to stretch the chain.
2. Bring your bent arms behind your head. While stretching the chain, change its flange distance.
3. For this exercise we will need two chains, with handles attached to their ends. Pass the feet of your hands through some handles, take others in your hands, bend them and lift them to your shoulders. Stretch the chains straight up. Next, place the handles at head level and then above the head.
4. Again, I will use two pens. Pass the foot of your right leg into one, take the other in your right hand and lift it up. Slight bending of the arm at the elbow is allowed. When straightening the arm, the chain should stretch upward. Then you need to repeat the exercises with the left hand.
5. As you inhale, wrap the chain around your chest and secure it. Then take another deep breath and try to break the chain by tightening your chest and lats.
6. In the starting position, place your feet wider than your shoulders. In a straight left hand, take one handle and hold it at the left knee, the other handle is in the bent right hand at the waist. In this position, the chain is stretched, then the hands are changed.
7. Take one end of the chain in your hands, and the other must be secured. If you have a hook in the wall at waist level, then secure the end to it. Place your feet wider than your shoulders and pull on the chain. Try to pull it out of the hook.
8. Now you need to attach one end to a hook in the floor, and attach a handle to the other end. Then you need to grab this handle with both hands at knee level, and try to lift the hook off the floor. This tightens the muscles of the back, arms and legs. Then you can repeat the exercise, holding the handle with your hands at waist level or behind your back.

Evgeny Sandov has been the idol of Iron Samson since childhood. He competed with him in absentia and succeeded in this, taking the next step in the development of strength techniques.

In addition to chain exercises, Zass used heavy bags in his workouts. This was necessary for the development of muscle mass, which was needed not for performing numbers, but for a solid appearance in the circus arena. Each of his workouts ended with exercises with bags. The most commonly used was a 7 kg bag filled with sawdust. Zass poured sawdust out of it and poured some sand instead. Then he began to fall asleep shot, and then lead at all. As a result, after several years of training, the bag weighed almost 70 kg!