We start from the assumption that the Zone Training method, often confused with the 21 strokes technique, with stage repetitions or with partial repetitions, is a training methodology in itself, which is based on very precise assumptions.
Designed in the late 70s by Brian Johnston, it is based on the concept of breaking down the complete ROM of an exercise into several parts (2 or 3, based on the width of the ROM itself), in order to maximize the muscular burden in every part of the ROM (range of motion) precisely.
We start from the biomechanically more unfavorable part of the ROM (more difficult, for instance), and then continue on to the easier one after the programmed repetitions; this way the second part of the exercise, the theoretically easiest (favorable) part, will no longer be the same, obtaining a greater muscular burden compared to a complete ROM execution.
 | To take a practical example, look at the photo in which I am performing a curl with sitting dumbbells: the most unfavorable biomechanically part is that starting from the initial position ( arms completely extended ) the forearms are flexed until they reach an angle of 90 ° with the humerus. Specifically, the curl with dumbbells or with a barbell is a classic example of "interfulcrated lever", or lever of the first kind, which can be disadvantageous, neutral or advantageous, but I do not intend to bore anyone who reads me with biomechanical dissertations, perhaps we will address this topic in a separate article. |
The result pursued in an exercise in "Zone Training" is to create a greater involvement, and consequent damage, of the muscle fibers in a lower number of series, this is obtained precisely because of the aforementioned maximization of the muscular burden in each area of the ROM.
The "Zone Training" method, due to the assumptions on which it is based, goes well with the HIT (or HeavyDuty ) methodology . Hence the training protocols called "hybridized" have been developed, which, although still based on work volumes reduced to the benefit of intensity, combine HIT intensity techniques with those of the Zone Training.
Therefore we speak of a hybrid because it is neither a pure HIT protocol, nor a training zone, but a training program that takes some parts from both. It will then be up to the technician to dilute the training contents (training zones combined with prestage, stripping or rest breaks etc.) in the structuring of the work program, based on individual needs and not least on the person's seniority, trying to minimize systemic stress (programming adequate frequency, work volume and discharge periods) and to maximize adaptive responses.
Over the last decade I have been able to develop a small statistical study of a sample of about 400 people I trained with these methodologies, finding remarkable gains in muscle mass and strength, vascularization and density; obviously we are talking about natural athletes, that is that they do not take any chemical help, therefore having to deal with the tantrums of cortisol and the physiological times necessary for the compensatory and supercompensative processes (to be clear, both the work and the cycling must be meticulously planned of intensity and periods of discharge, active and / or passive).
Last but not least it will be of fundamental importance (but this regardless of any method you follow) choose the exercises to perform based on personal biomechanics, I always remember that exercise X does not necessarily mean work Y on anyone, kinetic chains are sometimes capricious and anarchic (allow me the joke), and their work can be altered by an unbalanced posture, which is often the result of our experience, but this is another story.
I invite you to read my articles on the web and on the My-personaltrainer.it portal (link at the bottom of the page).
