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New book published: ‘Coaches’ Corner’
7th November 2024
Essays to help sports coaches and P.E. teachers. My latest book, ‘Coaches’ Corner,’ is now available to buy on Amazon. It contains over 50 essays about athletic development, coaching, and physical education based on my work over the last ten years as Head Coach of Excelsior Athletic Development Club. How and what I’ve coached has […]
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Dumbbells or Machines? Istvan Javorek

The benefits of dumbbell training by Istvan Javorek

  • Javorek dumbbell complexDumbbell training is generally safe.
  • Does not need a large practice area.
  • Is easy to teach (compared to barbell lifts).
  • Can be done simultaneously and very efficiently with a large number of athletes.
  • Is dynamic with a large range of motion (actually the range of motion is unlimited).
  • A large range of exercise variations.
  • Stimulates (very important in so many sports) the balance mechanisms powerfully (which much machine training does not adequately do)
  • Enables one to develop unlimited muscular power, cardiovascular and muscular endurance, flexibility and strength (most machine training develops muscles but not dynamic explosive strength).
  • Is inexpensive to equip a gym with several sets of DBs.
  • Can be very easily monitored with a 100 percent accuracy, because we have an exact number of repetitions, sets, volumes and rhythm of exercising.
  • Enables one to efficiently monitor the heart rate before and after each set, thus providing a very clear view of recovery time and the physical fitness level of the individual athlete.
  • DB exercise variations are unlimited and any experienced coach should be able to figure out many novel variations of DB exercises.

Comments

  1. […] Dumbbells are great pieces of kit for developing athletes, and teaching children to use them early and well helps prevent problems in the future (See Istvan Javorek’s thoughts here). […]

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Jenny McGeever
James has been my strength and conditioning coach since June 2009 and during this time he has provided me with constant support and helped me develop as an athlete, from Under 17 international level to senior international. He is currently helping me with my transition from fencer to Modern Pentathlete.
 
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