If you grew up in the United States you have undoubtedly seen the “Food Pyramid” that shows the different food groups and how many servings of each we should have every day to stay healthy. Now, if you have been following fitness trends over the last ten years you have also been exposed to the “Paleo Diet” which basically flips the classic food pyramid upside down, contradicting most widely held theories about nutrition and health. The pyramid graphic is a highly intuitive reference tool to simply and quickly outline the concepts of many different subjects. One very interesting pyramid for the fitness enthusiast or serious athlete is The Transfer of Training pyramid.
Developed by Dr. Anatoliy Bondarchuk, a pure genius in the sport of track and field, the Transfer of Training principles broke all exercises down to 4 basic groups:
1. General preparatory exercises, those movements that utilize different muscles and energy pathways than the competitive event(in the original sense, the hammer throw)
2. Specific preparatory exercises, using the muscle groups and energy pathways of the competitive event but a different movement pattern.
3. Specific developmental exercises, targeting the same specific groups and pathways and including parts of the competitive movements.
4. Finally Competitive exercise, including the event itself and some variations.
These principles made training programming much easier and more adaptable to the individual. Although developed for the hammer throw, the pyramid can and is working in many other sports, swimming, cycling, running, all one needs to do is to examine a competitive event and break down it’s movements and categorize your training exercises in a similar way. Here is a link to those wiser than I.Link