Cluster sets – sila, hmota, výkonnosť

Erik Kerpčár Celotelové cviky, Cviky 3397 Comments

Tréningová variácia je kľúčovým komponentom každého programu s cieľom nabrať svalovú hmotu, výbušnosť a silu. Je esenciálna, pretože stimuluje obnovu a adaptáciu, predchádza pretrénovaniu, zaisťuje dlho trvajúci potenciál tréningovej fázy s výsledkom vzostupu vo výkonnosti (Plisk, SS and Stone, MH). Hodges et al. poukazuje na to, že zavedenie nových stimulov umožňuje rapídnejšie prírastky vo výkone a tiež na fakt, že čím viac je jednotlivec oboznámenejší s úlohou, tým pomalšie bude schopný zvyšovať svoj výkon (Hodges, NJ, Hayes, S. Horn, RR, a Williams, AM.). Práve preto je dôležité dbať a zdôrazňovať variáciu ako tréningový koncept. Klasickou metódou, ako dostať variáciu do tréningu, je obmieňať cviky, prípadne ich rotovať (Westside method). Často prehliadnutou metódou je manipulácia so sériou samotnou. A práve tu sa dostávame ku clusterom.

 

Cluster série alebo inak aj rest-pause série zahŕňajú využitie krátkej vnútrosériovej prestávky od 10-30 sekúnd, za účelom produkcie vyššieho výkonu a dynamiky v opakovaní alebo viacerých opakovaniach s ťažkou váhou. V podstate poznáme 2 spôsoby konfigurácie série:

  • Tradičný – nepretržitý, bez vnútrosériovej prestávky (no rest-pause), v ktorom sa opakovania vykonávajú nepretržite za sebou až do dovŕšenia požadovaného čísla,
  • Cluster – rest-pause, s využitím vnútrosériovej prestávky (with rest-pause), kde v tradičnej cluster sérii robíte 10-30 sekundovú prestávku medzi každým opakovaním.

Uveďme si teda príklad na cluster sériu; klasická cluster séria vyzerá asi takto:

  1. Naložte na tyč váhu rovnajúcu sa zhruba 90% maxima na jedno opakovanie (1RM).
  2. Vykonajte jedno opakovanie
  3. Odpočívajte 10-30 sekúnd
  4. Vykonajte druhé opakovanie
  5. Odpočívajte 10-30 sekúnd
  6. Pokračujte týmto spôsobom až dosiahnete maximálny počet opakovaní, ktoré ste schopný vykonať v tomto štýle (zvyčajne 4-6).

 

Cluster séria teda odkazuje na vykonávanie 4 až 6 opakovaní s váhou okolo 90% vášho maxima, s ktorou ste schopný urobiť 3 až 4 opakovania. Cluster teda zväčšuje počet opakovaní pri maximálnych intenzitách (Christian Thibaudeau).

Manipulácia konfigurácie cluster sérií môže obsahovať využitie variácie v dĺžke trvania vnútrosériových prestávok alebo manipuláciu s odporom (váhou) každého opakovania v cluster sérii. Vo všeobecnosti poznáme 2 typy modifikácie intenzity pri cluster sériach, teda 2 typy cluster sérií:

  • Undulating cluster set, čo v slovenskom ekvivalente môžeme nazvať sinusoidný/intervalový/zvlnený cluster
  • Ascending cluster alebo vzostupný/stúpajúci cluster

V intervalovom clusteri je váha zvyšovaná a znižovaná v pyramídovom štýle, zatiaľ čo v stúpajúcej konfigurácii je váha zvyšovaná s každým nasledovným opakovaním. Pri vytváraní a aplikovaní rôznych metód konfigurácie série by ste vždy mali brať ohľad na to, v akej fáze tréningového cyklu sa zrovna nachádzate.

Prečo je cluster séria tak efektívna?

 

Využitie krátkej intervalovej prestávky medzi jednotlivými opakovaniami v sérii môže teoreticky vyústiť v zlepšenie kvality vo výkone počas každého opakovania (Haff, GG, Whitley, A, McCoy, LB, O´Bryant, HS, Kilgore, JL, Haff, EE, Pierce, K, a Stone, MH.). Teória stavajúca na cluster sériách využíva poznatky z biochémie a energetických systémoch tela a vychádza z prvej reakcie získavania energie – regenerácia ATP pomocou kreatinofosfátu (tzv. ATP-CP systém). ATP-CP systém sa uplatňuje pri výbušných a dynamických pohyboch, no postačuje len na prvých niekoľko sekúnd danej pohybovej aktivity. Úplné doplnenie ATP-CP systému trvá 2-3min., no počiatočná obnova je omnoho rýchlejšia (70% za 30 sekúnd). Krátkou vnútrosériovou prestávkou teda môžeme vykonať viac opakovaní s väčšou váhou. Najväčšie uplatnenie cluster sérií je vo zvyšovaní výbušnej kapacity, ktorá klesá s opakovaniami-generovanou únavou. Pri tradičnej konfigurácii série, tj. za sebou nasledujúce opakovania, vzniká únava medzi opakovaniami (môžete si všimnúť, že pri 3-4-5 opakovaní vaša schopnosť produkovať energiu prudko klesá – zdvíhať váhu na hranici 80-90% 1RM v sérii o 5 opakovaní s rovnakým úsilím skrátka nie je možné) vo forme akútnej únavy spojenej s neuromuskulárnym systémom. Taktiež vzniká metabolická únava – produkcia laktátu. Práce Sahlina a Rena podporujú túto teóriu, pričom zistili, že zníženie produkcie ATP a kreatinofosfátu priamo súvisí so zvyšujúcou sa hladinou koncentrácie laktátu, čo odpovedá značnému zníženiu v množstve sily, ktorá môže byť produkovaná (Sahlin, K a Ren, JM.). Pridaním 15 a 30 sekúnd extra vnútrosériovej regenerácie spôsobilo zvýšenie maximálnej sily-produkujúcej kapacity a vrcholovej sily-produkujúcej kapacity, spolu so zníženou formáciou laktátu (Wootton, SA a Williams, C.). Inými slovami, cluster série dovoľujú vykonať viac práce ako by ste boli za normálnych okolnosti schopný s danou váhou. Krátke vnútrosériove prestávky zas umožňujú dostatok času na znovu doplnenie ATP vo svale a vy tak môžete pokračovať tréning vo vysokej intenzite.

Typy clusterov

 

Silový cluster/klasický cluster 5×1/5(1) – s použitím záťaže rovnej 90% 1RM vykonáte 1 opakovanie, položíte váhu, oddýchnete 10-15 sekúnd, vykonáte druhé opakovanie a v tomto štýle vykonáte 5 opakovaní. Celkovo sa odporúča cieliť na 5 cluster sérií. Táto metóda vám umožní zdvihnúť váhu rovnajúcu sa 3-4 RM na 5 opakovaní v 5 sériach.

Hypertrofický cluster 1 – s použitím váhy rovnej 6RM vykonáte 5 opakovaní, oddýchnete 10-15 sekúnd a následne vykonáte ďalšie 2 opakovania. Opäť oddýchnete 10-15 sekúnd a vykonáte dodatočné 1 opakovanie. Prestávka medzi jednotlivými clustermi by mala byť okolo 2-3 minút a celkovo cielite na 3 cluster série. Tento cluster poskytuje akurátny dostatok stresu pre stimuláciu mechanického poškodenia, motorických neurónov a hormonálnej odozvy.

Thibaudeaudov cluster/hypertrofický cluster 2 – predstavuje kombináciu cluster série s „tradičnou“ sériou. Thibaudeaud kladie dôraz na 4 sekundovú negatívnu fázu každého cluster opakovania s 10 sekundovými vnútrosériovými prestávkami. Váha je nastavená na 85-95% 1RM a požadovaný počet opakovaní je 5. Pre stimuláciu rastových faktorov Thibaudeaud využíva „drop set“ vo forme jednej série o 8-10 opakovaniach s použitím techniky konštantného napätia. Táto drop set séria a vykonáva hneď po 5 cluster opakovaní, teda nekoná sa žiadna účelové prestávka. Váha sa pri tejto sérii zredukuje zhruba na 60-70% 1RM. Thibaudeaud cluster vyzerá nasledovne:

  • Všetky opakovania sú vykonané so 4 sekundovou negatívnou fázou opakovania
  • 1 opakovanie, oddych 10s
  • 1 opakovanie, oddych 10s
  • 1 opakovanie, oddych 10s
  • 1 opakovanie, oddych 10s
  • 1 opakovanie, žiaden oddych
  • Okamžite zhoďte váhu na 60-70% 1RM a vykonajte 8-10 opakovaní s konštantným napätím, v pomalom tempe opakovania

Power cluster 4×2 – vykonajte 4 cluster série o dvoch opakovaniach s 10 sekundovými vnútrosériovými prestávkami a 3 minútovým oddychom medzi sériami. Váha by sa mala pohybovať v rozmädzí 40-60% 1RM.

Výskum ukázal, že najefektívnejšie využitie cluster sérií je pri tréningoch zameriavajúcich sa na výkonnosť a dynamiku, teda vzpieranie a ~powerlifting. 

Kedy využiť cluster?

 

Cluster je najvhodnejšie využívať pri viackĺbových komplexnejších cvikoch, ako sú drep, bench press, mŕtvy ťah, tlak nad hlavu, zhyb, skok, kľuk, ale aj šprint alebo pri trénovaní účelových pohybov pri individuálnych alebo kolektívnych športoch ako je basketbal (streľba na kôš), futbal (kop) alebo tenis (švih). Všeobecne sa preferujú veľké osky pred jednoručnými činkami z dôvodu ich ľahšej manipulácie z východiskovej pozície (zdvih osky zo stojana vs zdvih, premiestnenie a vykopnutie si jednoručky). Cluster tréning je veľmi vyčerpávajúci a mal by byť vykonávaný len pokročilejšími cvičencami. Cluster je vysoko intenzívna metóda s vysokým tréningovým objemom, takže pri plánovaní vašej cluster série buďte opatrný.

Zdroje:

https://www.elitefts.com/education/training/cluster-training/

https://www.t-nation.com/training/advanced-training-max-growth-cluster-sets

https://www.researchgate.net/publication/232103472_Cluster_Training_A_Novel_Method_for_Introducing_Training_Program_Variation

https://www.unm.edu/~lkravitz/Article%20folder/hormoneResUNM.html

 

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