Дориан Йейтс - Сянката

Той промени не само фитнеса но и даде на света нови идеи и начини на тренировка.

Какво можем да научим от човека, който печели титлата мистър олимпия 6 последователни години. Той е легенда. През годините, през които тренира професионално, не само доминира над всички останали, но и променя облика на бодибилдинг индустрията. Оставя следа, която може да бъдена усетена и до ден днешен.

След като приключва професионалната си кариера, премества своя фокус към друга сфера, основава своя компания за добавки и открива нови фитнес зали в Англия и Америка. Като цели да помогне на хората.

Но, какво го прави различен?

Никой, до тогава, не е виждал толкова добре развита физика, Той е първият, който се качва на сцената и се състезава тежащ над 112кг. Това е било нещо ново и невиждано и всички са били удивлени от неговите размери. До тогава доминиращият Лий Хейни е варирал между 108 и 110 кг. А, Дориан е бил в диапазона от 118 до 128 кг в най-силните си дни. През годината, когато се е подготвял за за състезанията е стигал до над 130 кг.

Неговите мерки са:

  • Тегло: 118-120кг
  • Височина: 177.5 см
  • Ръце: 50.8см
  • Гръден кош: 142.24см
  • Талия: 96.5см
  • Прасци: 50.8см

Началото

Не всичко обаче е вървяло по мед и масло за него, даже тъкмо обратното.

Трудно детство.

Роден е през 1962-ра в Уолмли и по-късно се премества в Бирмигам. През неговите тийнейджърски години губи баща си. По-късно си навлича редица проблеми заради участието му в бунтове и банди. На 19  бива арестуван за 6 месеца.

По това време открива своята страст, а иммено – бодибилдингът.

Въпреки, че до преди това не е изпитвал някакво влечение към спорта и не е участвал в някакви спортове още като млад е имал атлетичена фигура. И докато прекарва своето време в затвора, започва да тренира за да се поддържа зает.

Не само той но и останалите затворници и полицаи забелязват, че неговото тяло бързо успява да се адпатира към тренировките – покачвайки мускулна маса сравнително лесно.

След като го пускат от затвора, е обеден че може да успее да създаде място за себе си във фитнес индустрията. Решен да не се връща повече зад решетките, започва своята кариера в бодибилдинга на 21 години през 1983та. Кариера, която дори сам не е предполагал, колко високо ще го отведе в следващите години.

Въпреки че почти всичко е срещу него, той не се отказва

Година по-късно, (1984) дебютира на състезанието Мр. Бирмингам и за изненада на всички, заема първо място. Но това е едва началото.

Той продължава да тренира и отново година по-късно (1985) побеждава в няколко други състезания. Няколко години по-късно, през 1988, се записва за Британския Шампионат, където, отново, печели първо място. Най-накрая получава поканата, която ще му позволи да насочи своя поглед, към най-престижното състезание а именно – Мистър Олимпия.

Едва на 26 години и 5 години след като е взел решението за своята кариера, вече е след професионалните бодибилдъри по това време.

Две години по късно през 1990-та отново се появява под прожекторите, като за пореден път изумява всички с явяването си на Ноща на Шампионите и взима 2-ро място.

Сянката

Причината да спечели прозвището Сянката е че през почти цялото време, тренира и не обръща особено внимание на останалите хора, неговата цел са големите състезания, където се появява класира се изключително нависоко и после отново изчезва.

Той е тренирал в мазето си и почти не е комуникирал с никого, нито пък е отделял време на журналистите и медиите. Появявал се е взима чека за първо място и после пак изчезвал някаде в англия, като сянка.

Както сам казва, през почти цялото време е стоял скрит, не е искал да се показва поради същата причина, поради която един художник, не иска да покаже картината си докато тя не е завършена. Един изключителен пример за това, на какво сме способни, при достатъчно мотивация и изключително ниво на фокус за постигането на дадена цел.

Титлата Мр. Олимпия

Годината 1991-ва е изпълнена с важни успехи и събития за него – не само, че се явява отново на Ноща на Шампионите и взима първото място, но и участва в Мр. Олимиля, където стъпва на 2-ро място след Ли Хейни. Същата година и печели Английското Гран При.

Въпреки, че не побеждава тогава, взима второто място с едва първото си участие.

Една година по-късно, през 1992, Сянката се завръща отново и този път е подготвен повече от всякога. Това може би е и най-успешната година за него защото тогава се качва на първото място на Мистър Олимпия. Едва на 30 години, вече е спечелил най-пристижната титла за която могат да си мечтаят бодибилдърите в тази индустрия.

През тази година и започва неговото царуване което ще спродължи още 5 години. Започвайки от 1992 до 1997 той диктува правилата на играта и печели всяко състезание. Той е непобедим и трансформира целия облик на бодибилдинга.

Мотивация и Страст

Мотивацията на Йейтс е идвала изцяло от него самия. Въпреки че в самото начало, не е бил сигурен в себе си и не си е и мечтал, че би могъл точно той да постигне толкова много, той не се е отказал. С времето преодолява тази психическа бариера. Според него все някой е трябвало да бъде шампионът и защо това да не бъде той.

Давал всичко от себе си във всеки един момент.

Изгражда самочувствието си и постига толкова много точно на базата на изключително многото труд, който полага във всеки един момент. Не само докато тренира, но и извън залата. Казва, че не е смятал, че някой друг, може да положе повече усилия от него и да тренира повече, и да се отдаде повече на този спорт.

През цялото време е тренирал, ял и спал като бодибилдър. Поддържал е форма и се е хранил правилно 365 дена в годината, без изключения. Неговата цел не е била слава или парим което е говорило изключително много за него и за това, колко е бил фокусиран над целите си.

Това което го е привлякло към този спорт е, че е индивидуален спорт и нещата зависят от само и единствено от него. Тогава не е имало толкова много информация, както има днес и се е налагало да се научи сам на много от нещата във фитнеса. Как да се храни правилно, как да тренира правилно, кое работи за неговото тяло и физика и кои неща не му донасят резултати. За него използването на фитнес треньори, хранителни диетолози и какви ли не други видове гурута отнема от чара на този спорт. Защото в крайна сметка, никой не познава тялото ти по-добре от теб самия.

Оттегляне

През 94-та разкъсва бицепса си, но това не го спира отново да вземе титлата. Оттегля се през 1997 поради редицата контузии, които претърпява през своята кариера. Тогава разкъсва трицепса си (на същата ръка на която по-рано разкъсва бицепса си), въпреки това, се явява тогава и печели отново титлата. Това са травми, които знае, че са фатални и че ще трябва да се оттегли, защото няма да му позволят да се отдаде напълно, така както би искал.

Дори в този период е продължавал да расте все повече на размери. Отегля на 35 години, възраст в която повечето трениращи тепърва достигат своя пик.

След като се оттегля от бодибилдинга, развива по-голям интерес към управлението на бизнеса който е открил с Рей и Майк Менцер. През 2006 открива своя собствена линия от хранителни добавки, протеини и продукти за покачване на маса. Той открива и фитнес франчайз, които се разпростира от Англия до Америка.

гръб

Тренировачна програма

Дориан Йейтс използва високоинтензивна интервална тренировка. Според този метод по-добро мускулно натоварване може да се постигне, чрез кратки и високо интензивни тренировъчни сесии, от колкото може да се постигне, при дълги тренировки. В най-добрите си години тренира 4 пъти седмично, като оставя 3 дена за почвика и възстановяване.

Негивият принцип е свързан с оптимално съотношение между време прекарано във фитнеса и резултати.

Неговите тренировки са кратки но изключително натоварващи.  Казва, че на седмица е прекарвал около 3 часа и половина във фитнеса, докато други негови колеги прекарват толкова, само в рамките на един ден. Средно е тренирал около 45 мин на сесия. Дори сетовете са му много по-малки от нормалното, което е било прието през онова време – вариращи от 1 до 3 сета на упражнение. Обикновенно първия сет е по-лек с цел загрявка на мускула.

Неговата философия е, че останалото време от денонощието е дори още по-важно от тренировката и всичко трябва да е насочено към оптимално възстановяване на тялото и мускулите.

Тренировачната седмица на Йейтс би изглеждала така:

Ден Мускулни групи
Понеделник Трицепс, корем, рамо
Вторник гръб
Сряда почивка
Четвъртък гърди, бицепс, корем
Петък почивка
Събота крака и прасци
Неделя почивка

Обичал е да тренира преди обяд, около 10:30 – 11 часа. Така е можел да хапне малко и да не тренира на празен стомах.

Забележете, че гърба и краката си имат свой собствен ден. Въпреки, че всяка мускулна група му е изключително добре развит,а може би не е случайно, че неговият гръб е един от най-добрите в историята на Мр. Олимпия.

Още нещо!

Много е важно да не се стига до претрениране и нещо, което той самият казва. Този високо интензивен начин по който тренира е траел около 5-6 седмици, след което преминава за 2-3 седмици на по-лек режим.

Хранителен режим

Дориан се е придължал към яденето 6 пъти в денонощието, на всеки 2 до 3 часа за да може да поддържа своя метаболизъм бърз и да има постоянен и добър запас от хранителни елементи за тялото си. Храните, които консумира са предимно храни богати на протеин, сложни въглехидрати и зеленчуци.

Примерен хранителен режим за един ден би бил следният:

  1. овесени ядки с 10 белтъка и лъжичка протеин
  2. суроватъчен протеин
  3. след тренировъчна протеинова напитка
  4. две пилешки гърди с картофи или ориз и зеленчуци
  5. суроватъчен протеин
  6. телешка пържола кратофи или ориз и зеленчуци
  7. овесени ядки с 6 белтъка и лъжичка протеин

По груби сметки това биха били около 4360 калории, като мисля, че спокойно можем да заложим, че са били повече от това. И отново по много груби сметки съотношениетона макронутриентите би било: 44% протеин, 36% въглехидрати и 20% мазнини.

Наследство

Йейтс заедно с негов приятел откриват фирма за добавки. С неговото знание и интерес към правилното хранене и използване на добавки, той е искал да създаде продукт, който да е от изключително високо качество. Отнема им 18 месеца докато успеят да пуснат своите продукти на пазара.  Те не са търсели бързо забогатяване, а да допринесат с качествен и добре разработен продукт.

През 1993-та пуска на пазара своята автобиография Blood and Guts и 3 години по-късно, пуска видеа на които може да се види неговият тренировъчен режим.

През 2017 е част от примиерата на филма на Лондон Реал за него. Също така той обявява създаването на нова Супер Лига с която се цели да се промени цялостният облик на бодибилдинг състезанията.

By Admin

1 205 thoughts on “Дориан Йейтс – Човекът променил бодибилдинга”
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