INVITATION TO

IFBB WORLD SEMINAR FOR JUDGES AND COACHES

Are you interested in learning what the IFBB is all about,

what the judges are looking for, and the do’s and don’ts of

posing, the secrets of preparation for a contest ? Well, to

hear that there will be a perfect opportunity for you on April

6th

, 2013 in Vilnius, Lithuania where Pawel Filleborn, the

Chairman of the IFBB Judges Committee, will run (in

English) the International Seminar from the successful series

of the World Judges Seminars. This is your opportunity to

learn and gain as much information as you can. We look

forward to seeing you all there, everyone is welcome.

DATE:

April 6th

, Saturday, 2013.

PLACE: Park Inn by Radisson Vilnius North Hotel, Vilnius,

Ukmergės Str. 363, Lithuania

www.parkinn.com/hotel-vilnius

ORGANIZERS:

Lithuanian Bodybuilding & Fitness Federation in

cooperation with the IFBB Judges Committee.

COORDINATOR:

Remigijus Bimba, Chairman, Judges Committee,

Lithuanian Bodybuilding & Fitness Federation

(+370 610 23144), E-mail: teiseju.kolegija@ifbb.lt.

REGISTRATION FEE:

Registration will be organized from 8.30 till 9.00 on the 6th

of April at Seminar place.

Participant’s Registration fee is 30 EUR / person.

IFBB cerification-diploma is 20 EUR / person.

SEMINAR’S SCHEDULE:

09:00 – 13:00: Men’s Bodybuilding:

1) Contest procedure and running order,

age and bodyweight categories.

2) Competitors’ and judges’ duties and

responsibilities.

3) Bodybuilding development directions

and judging trends.

13:00 – 14:00: Lunch

14:00 – 16:00: Training periodization and pre-

contest preparation.

16:00 – 18:00: Presentation of the other sport

disciplines in bodybuilding and fitness.

All IFBB official sport disciplines are

presented during the seminars, including basic

rules, responsibilities, order of the contests,

attires, scoring system and assessment criteria.

All lectures are illuminated and delivered as

Power Point presentations. All details are

shown on pictures taken at the IFBB world and

continental championships. Differences

between muscle density, definition and

separation are shown by the champions. Body

proportions, symmetry and shape are explained

in all details and aspects. You will be able to

see what the “total package” means. The

seminar include also training and nutrition

lecture.

ENTRIES: All entries and arrival information

should be sent at the latest March 25th, 2013

to Remigijus Bimba E-mail:

teiseju.kolegija@ifbb.lt. Please inform us about your arrivals even

earlier, if it’s only possible

International seminar coordinator

Remigijus Bimba

JUDGES SEMINAR 2013

How to assess compulsory poses?

BALANCE All muscle groups should be developed to a similar degree. All bodyparts should be �in harmony. No so called “weak points” or underdeveloped muscles. 73

CLASSIC BODYBUILDING

!  It is a NEW DISCIPLINE in response to the increasing

demand for competitions for men

who prefer to develop a less muscular, yet athletic and

aesthetically pleasing physique.

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JUDGES SEMINAR 2013

MEN FITNESS

BODYWEIGHT CATEGORIES:

UP TO 170 CM: BODY HEIGHT [CM] - 100 + 1 [KG]

UP TO 175 CM: � BODY HEIGHT [CM] - 100 + 2 [KG] UP TO 180 CM: � BODY HEIGHT [CM] - 100 + 3 [KG] OVER 180 CM: � BODY HEIGHT [CM] - 100 + 4 [KG] 5

JUDGES SEMINAR –2013 WHAT THE JUDGES ARE �LOOKING FOR ? MUSCLE MASS

How big, thick and full the �

muscles are? It is also called “the

size” �of the muscles.

Muscle mass should be �evaluated depending on �the skeletal structure.

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The routine should include: � Elements of ! FLEXIBILITY

JUDGES SEMINAR –2013

WOMEN FITNESS

34

JUDGES SEMINAR –2013

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On the Congress in Baku-7.11.2010

IFBB introduced the new women’s category

JUDGES SEMINAR 2013

BIKINI FITNESS 2

15

CYCLE TRAINING FOR ADVANCED COMPETITIVE BODYBUILDERS

The entire process of contest preparation, from the beginning to end, including transition time after the previous competition, is called macrocycle. It means that if the competitor plans to peak twice, in spring and fall, he will have two

training macrocycles. Each six-month macrocycle will have the following periods:

1)  Contest Preparation 2)  Contest Participation 3) Maintenance and recovery �

The adequate mesocycles, assigned to the above three periods of time, may be created in this six-month (26 weeks) macrocycle:

- Mesocycle 1: MUSCLE MASS BUILDING - Mesocycle 2: STRENGTH BUILDING - Mesocycle 3: TRAINING FOR SEPARATION

CHILDREN FITNESS

FINALS (two-day contest) Round 3 – Fitness Routines

Round 4 - Quarterturns

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