Alternative drop-set – occlusion eccentric-ballistic method

  • Javid Azerovich Mirzayev
Ключевые слова: drop-sets, strength training, training method, eccentric training, occlusion, KAATSU


Annotation. This article talks about a method that combines the following elements: 1) the pace of execution; 2) the KAATSU method; 3) drop-set. The rate of movement is one of the most important training variables. After all, many motor activities, whether in sports of higher achievements or in physical culture, take place in a shorter time interval than the muscles on the way to obtaining maximum production of force. The pace of implementation is an very important factor, related to the development of power capabilities, muscle hypertrophy, the time of finding the muscle under the training load, metabolic and hormonal reactions, as well as to muscle activation. Occlusive training has a high potential for application not only in general physical culture, but also in physical rehabilitation. Modern fundamental and clinical studies demonstrate the effectiveness of occlusive training, which is able to increase strength capabilities, increase muscle size. With the use of 

occlusive training, accumulation of metabolites leads to an increase in the recruitment of muscle fibers of the second type, and increased activation and synthesis of muscle protein stimulate the production of growth hormone. The KAATSU provides the right degree of tension, along with this without provoking an increase in blood pressure. Low-intensity training combined with muscle occlusion provides stimulation of mTORC1 activity and muscle protein synthesis in elderly men. Drop-sets are popular in the practice of strength training and it has very logical arguments: 1) an increase in the volume of the load; 2) Greater recruitment of muscle fibers. Of course, from the security point of view, training to failure is not a correct and effective way to achieve results in force training. But conventionally the concept of "failure" can be divided into several types: the natural limit (this is the termination of the approach for 1-2 repetitions before the failure), failure and super-powerful failure (for example, the method of forced repetitions implies such execution). The first type is the most optimal on the way to the development of muscle strength and hypertrophy. In this brief report proposed a modified version of the drop-sets.


Данные скачивания пока не доступны.

Биография автора

Javid Azerovich Mirzayev

 Physical rehabilitation specialist, Mediland hospital Baku, Azerbaijan, The Master of science in Sport and Physical therapy. Email:



Hernandez-Davo J.L. and Sabido R. (2014). Rate of force development: reliability, improvements and influence on performance. A review. European Journal of Human Movement, 33, 46-69 (In English)

Lacerda LT. et al. (2015). Variations in repetition duration and repetition numbers influence muscular activation and blood lactate response in protocols equalized by time under tension. The Journal of Strength and Conditioning Research 30(1) (In English).

Bahr, R, Bjorn, F., Sverre, L., and Engebretsen, L. (2006). Surgical treatment compared with eccentric training for patellar tendinopathy (Jumper's knee). Journal of Bone and Joint Surgery, 88 (8) 1689-1698 (In English).

Farthing J. P., Chilibeck P. D. The effects of eccentric and concentric training at different velocities on muscle hypertrophy. European Journal of Applied Physiology. 2003;89(6):578–586 (In Еnglish).

Walker P. M., Brunotte F., Rouhier-Marcer I., et al. Nuclear magnetic resonance evidence of different muscular adaptations after resistance training. Archives of Physical Medicine and Rehabilitation. 1998; 79(11):1391–1398 (In English).

Lorenz D., Reiman M. The role and implementation of eccentric training in athletic rehabilitation: tendinopathy, hamstring strains, and ACL reconstruction. Int J Sports Phys Ther. 2011; 6(1): 27-44(In English).

Hedayatpour N., Falla D. Physiological and Neural Adaptations to Eccentric Exercise: Mechanisms and Considerations for Training. Biomed Res Int. 2015 (In English).

Oloveira AS. et al. Effects of fast-velocity eccentric resistance training on early and late rate of force development. Eur J Sport Sci. 2016 (2): 199-205 (In English).

Mirzayev JA. (2017). Theoretical knowledge and practical application of ballistic contractions in the sport. Modern health-saving technologies , 2, p. 78-89 (in Russian).

Gorassini M. et al. (2002). Intrinsic activation of human motoneurons: reduction of motor unit recruitment thresholds by repeated contractions. J Neurophysiol 87: 1859–1866. (In English).

Xia T, Frey Law LA. A theoretical approach for modeling peripheral muscle fatigue and recovery. J Biomech. 2008; 41(14):3046-52 (In English).

Mirzayev J.A. Application of the method «to failure» in strength training. Health-saving technologies. 2017; 01: 88-96 (in Russian).

Loenneke JP. et al. (2010). A mechanistic approach to blood flow occlusion. International Journal of Sports Medicine, 31(1), 1-4 (In English)

Abe T. et al. Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training. J Appl Physiol (1985). 2006 May; 100 (5): 1460-6. Epub 2005 Dec 8. (In English)

Sato Y. The history and future of KAATSU Training. Int. J. Kaatsu Training Res. 2005; 1: 1-5. (In Еnglish)

Suga T. et al. Dose effect on intramuscular metabolic stress during low-intensity resistance exercise with blood flow restriction. J Appl Physiol (1985). 2010 Jun;108(6):1563-7. (In English)

Yasuda T. et al. Muscle activation during low-intensity muscle contractions with restricted blood flow. J Sports Sci. 2009 Mar; 27(5):479-89. (In English)

Как цитировать
1. Mirzayev J. A. Alternative drop-set – occlusion eccentric-ballistic method // Здоровье человека, теория и методика физической культуры и спорта, 2018. № 1(8). С. 144-151. URL:
Физическая подготовка, спортивная деятельность и туризм