Celotelový tréning pre pokročilých cvičencov

Erik Kerpčár Bench press, Celotelové cviky, Cviky, Deadlift, Drep, Ruky 3761 Comments

Celotelový tréning vs. bro splity?

Celotelové tréningy tu boli už od čias vynájdenia činiek a bol na to veľmi dobrý dôvod. Trénovať celé telo každý tréning má nespočetne mnoho výhod  či už silových, alebo pre rozvoj vašej postavy. To platí najmä pre začiatočníkov a mierne pokročilých cvičencov.

Tzv. „bro split“ tréning, teda tréning jednej alebo dvoch svalových partií počas jedného tréningu sa stal „in“ až okolo roku 1960, následne sa stal normou až o dekádu neskôr.

Odvtedy sa všeobecná rada trénerov stala: „začať s celotelovými tréningami. Ak dosiahnete pokročilú úroveň, prejdite na tréning s rozdelením partií.“ Myšlienka za tým bola taká, že začnete s celotelovým tréningom, naberiete svalovú hmotu a silu a postupne „vyrastiete“ z konceptu celotelových tréningov. Odôvodnenie bolo, že ako naberáte svalovú hmotu a silu a ako sa vaše svalové partie zväčšujú, znesú viac tréningového objemu, teda sa im zväčší pracovná kapacita.

Rozhodne dokážeme nájsť nejakú hodnotu v tomto tvrdení, najmä ak sa na niečo špecializujete. Mnoho lifterov vybudovalo ohromnú postavu svetovej úrovne na bro splitoch. Problém však nikdy nebol celotelový tréning ako taký; bola to ich aplikácia, ktorá potrebovala zmenu, ako sa cvičenec stával pokročilejším. Jednoducho sa celotelový tréning potreboval vyvinúť.

Čo sa pokazilo?

Väčšina celotelových tréningových rutín funguje skvelo na začiatočníkov a mierne pokročilých, pretože je pre nich jednoduchšie sa z nich zregenerovať. Použité váhy nie sú zvyčajne vyzývavé, relatívne, pretože začiatočníci skrátka nie sú silní – zatiaľ.

Ak niekto vykonáva pracovné série na drepe s 80 kilami, potrebuje menej rozcvičovacích sérií a taktiež je regenerácia jednoduchšia a rýchlejšia pri 80 kilách ako pri 200 či 250 kilách. A samozrejme, cvičenec, ktorý vykonáva pracovné série s 250 kilami potrebuje omnoho viac rozcvičovacích sérií len na to, aby sa dostal k danej váhe. Preto by takáto celotelová tréningová rutina bola veľmi časovo náročná pre pokročilého cvičenca.

Regenerácia tiež hrala kľúčovú úlohu v tom, ako boli celotelové rutiny poskladané. Bolo bežné, že cvičenec drepoval ťažko 2x týždenne, deadliftoval ťažko 1x týždenne a vykonával nejakú formu ťažkých tlakových cvičení tiež 2x týždenne. Náročné, no možné. Nutné je tiež podotknúť, že tréningový objem bol v týchto programoch na vyššej úrovni (5×5 bola norma) a pomocné/vedľajšie/doplnkové cviky, ktoré nasledovali primárne cviky, sa vykonávali taktiež s ťažkou váhou.

Pre drvivú väčšinu cvičencov, ako naberali svalovú hmotu a silu, sa tieto tréningy stali jednoducho príliš dlhé a náročné. Tu prišla idea bro splitov.

Avšak s nejakými modifikáciami by mohli pokročilí cvičenci stále používať celotelové tréningové rutiny a pociťovať výhody, ktoré prinášajú. Precvičiť svalovú skupinu viackrát týždenne má za následok frekventovanejšiu stimuláciu bielkovinovej syntézy, čo je významný faktor v raste svalu. Napriek tomu, že sa precvičovanie jednej partie dá dosiahnuť aj pomocou bro splitu, celotelová rutina môže byť exponenciálne efektívnejšia a výhodnejšia v určitých smeroch.

To najlepšie z oboch svetov

Vyvinutý celotelový program pre vás urobí nasledovné:

  1. Zameria sa na výkonnosť – s použitím princípu progresívneho preťaženia na väčšinu viackĺbových pohybov a zameraním sa na dosiahnutie PR (personal best) v opakovaniach. Cieľom je výkonnosť cvičenca.
  2. Zameraním sa na „pumpu“ – vykonávaním izolovaných cvikov a „naháňaním pumpy“, teda nahrnutie čo najväčšieho množstva krvi do svalu. Na izolovaných cvikoch nebudete chodiť ťažké váhy, budete len pumpovať ohromné množstvo krvi do svalu.

Oba tieto prístupy produkujú svalový rast. Ich spoločné použitie vám však pokryje celý rast-stimulujúci faktor.

Regulácia objemu a intenzity

S tréningovým program uvedeným nižšie  budete trénovať celé telo 4x týždenne. Uvedomte si, že regenerácia závisí od troch vecí: objem, intenzita a frekvencia. Ak sú dva z týchto faktorov nastavené vysoko, potom musí byť tretí nastavený nízko.

V tomto prípade je frekvencia vysoká  spolu s vnímanou intenzitou, ktorá bude vysoká na viackĺbových pohyboch/cvikoch. Z dôvodu splnenia potrieb regenerácie je objem nastavený nízko, takže zo seba musíte vydať maximum v jednej alebo dvoch pracovných sériách. Tieto série by mali byť vykonávané do zlyhania alebo mierne pred zlyhaním.

Každý týždeň by ste mali dbať na navýšenie jedného opakovania v sérií alebo pridania váhy.

Čo sa týka veľkých pohybov (ako drep), nie je sa z hľadiska intervalu odpočinku medzi sériami kam ponáhľať. Stanovte si odpočinok na 3-5 minút. Čo sa týka malých pohybov, teda jednokĺbových cvikov, odpočinkový interval medzi sériami ponechajte na 60-90 sekúnd.

Návod

Budete rotovať viackĺbové cviky, veľké cviky z dňa 1 a dňa 2 cez deň 3 a deň 4. Ostaňte pri akomkoľvek viackĺbovom cviku, ktorý si vyberiete počas týchto dní po dobu aspoň 6 týždňov alebo pokiaľ začne progres stagnovať.

Najdôležitejšou časťou tejto rutiny je dosahovať PR na opakovaniach na viackĺbových cvikoch každý týždeň. Pumpovacie série vám poslúžia ako na rast svalu, tak na lokalizovanú svalovú regeneráciu.

Na viackĺbových cvikoch použite veľmi kontrolovanú excentrickú fázu (znižovanie) a explozívnu koncentrickú fázu (zdvíhanie). Na izolovaných doplnkových cvikoch bude váha skôr ľahká, preto ich vykonávajte kontrolovane v oboch fázach.

Celkový čas týchto tréningov je odhadovaných na cirka 1 hodinu a 15 minút a to aj s dlhšími pauzami.

Program

Deň 1

Cvik Série Opakovania
Výkonnosť – nohy a chrbát
Pohyb zameraný na quadricepsy – drep/haken drep/leg press 1-2 15-20
Pohyb zameraný na hamstringy – Predklony/rumunské ťahy/mŕtve ťahy s rovnými nohymi 1-2 10-12
Vertikálny ťah – sťahovanie kladky/zhyby 2  
Horizontálny ťah – nejaká variácia 1-2  
Pumpa – prsia, ramená a ruky
Rozpažky na prsia 2-3 15-20
Laterálne upažovanie 2-3 15-20
Variácia na biceps 2 20
Variácia na triceps 2 20

 

Deň 2

Cvik Série Opakovania
Výkonnosť – prsia, ramená a ruky
Tlakový pohyb zameraný na prsia – bench press/bench press hlavou nahor/tlak na stroji 2 8-10
Tlakový pohyb nad hlavu – variácia tlaku nad hlavu 2 8-10
Pohyb zameraný na triceps – bradlá/triceps na stroji/bench press na úzko 1 8-10
Variácia na biceps 2 8-10
Pumpa – nohy a chrbát
Predkopávanie 2 20
Zakopávanie 2 20
Pullover 2-3 15-20

 

Deň 3 – OFF

Deň 4 – opakujte deň 1 s inou selekciou cvikov               

Deň 5 – opakujte deň 2 s inou selekciou cvikov

 

 

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