Metódy silového tréningu- časť 1.

Erik Kerpčár Technika cvikov 3164 Comments


Nasledujúca séria článkov sa sústredí na metodiku tréningu, opisujúc jeho zameranie, prevedenie a štatistické vyhodnotenie efektivity danej metódy alebo počtu opakovaní. Určite pomôže naviesť každého čítajúceho optimálnym smerom pre dosiahnutie vytúženého cieľa. Nasledujúci článok je skôr odbornejší a nie je vlastnej výroby. je to okopírovaná kapitola z knižky Sportovní geny – samozrejme, vrelo odporúčame. Pred prečítaním tohoto článku odporúčame prečítať článok s názvom Stavba svalu, svalové vlákno.

V zásade je možné rozlišovať niekoľko spôsobov, akými je možno docieliť zvýšenie účinnosti pri silovom tréningu.

  1. Zvýšenie hmotnosti záťaže
  2. Zvýšenie počtu opakovaní
  3. Zvýšenie počtu sérií
  4. Skrátenie doby odpočinku medzi sériami
  5. Zvýšenie rýchlosti cvičenia (výkon = hmotnosť : čas)

V tréningovej praxi sa orientačne posudzuje náročnosť cvičení vypočítaním tréningového objemu (počet opakovaní x hmotnosť záťaže x počet sérií) alebo tréningovej intenzity (priemerná hmotnosť záťaže na 1 opakovanie počas celého cviku, tj. Tréningový objem : počet opakovaní)

Svalová akcia

Existuje niekoľko základných druhov svalových akcií (často sa používa výraz „kontrakcie“, ktorý však nie je presný, pretože sval sa kontrahuje výhradne pri koncentrickej akcii).

Dynamické

Behom nich sa sval skracuje alebo predlžuje.

Koncentrická

Skrátenie svalu pri prekonávaní záťaže (zdvih činky). Vykonaná mechanická práca sa rovná násobku výške zdvihu a hmotnosti záťaže.

Excentrická

Predlženie svalu pri prekonávaní záťaže ( negatívna fáza opakovania s činkou, napr. pri pokladaní činky na hrudník pri bench presse).

Plyometrická

Koncentrická akcia bezprostredne nasledujúca po excentrickej akcii (odraz).

Statické

Behom nich nedochádza k pohybu svalu:

Izometrická: napínanie bez skrátenia svalu (napr. tlačenie príliš ťažkej záťaže, ktorú nie sme schopný zdvihnúť).

Nervové faktory

V netrénovaných svaloch, ktoré nie sú zvyknuté na veľké fyzické záťaže, sú plne aktivované len vlákna s nízkym prahom aktivácie (tj. Hlavne typ I). Rýchle silové prírastky v prvých týždňoch tréningu pribúdajú prevažne začlenením nervovej aktivácie vysokoprahových svalových vlákien (IIa a hlavne IIb). U začiatočníkov preto z počiatku prináša dobrý efekt prakticky akýkoľvek druh cvičenia, bez špecifikácie počtu opakovaní a sérií. Výrazná hypertrofia za objavuje najskôr po zhruba 6-8 týždňoch, pričom u svalov hornej polovice tela k nej dochádza skôr ako u svalov dolnej polovice tela. Nervové faktory majú výrazný vplyv i na špecifický efekt každého cviku, ktorý nie je vždy možné úspešne transformovať do iných pohybových aktivít (princíp špecifickosti). Svalovou funkciu dokonca ovplyvňujú takých spôsobom, že bolo pri tréningu jednej končatiny preukázané čiastočné zvýšenie sily i u netrénovanej homolaterálnej – druhostrannej –  končatiny. To môže mať veľký prínos napríklad pre zníženie svalovej atrofie behom imobilizácie jednej končatiny. Zatiaľ čo ťažký silový tréning prináša najlepší efekt na vnútrosvalovou koordináciu svalových vlákien, tj. stupeň ich aktivácie a synchronizácie činnosti, kulturistický posilňovací tréning s ľahšími váhami pôsobí lepšie na medzi svalovou koordináciu medzi synergistami a antagonistami.

Pri silovom výkone platí, že svalové vlákna s nízkym prahom aktivácie sa zapájajú najskôr. Rýchle vlákna typu II sa zapájajú pri intenzívnejších výkonoch nad cca 20% maximálnej sily. Po 5 sériách o 10 opakovaní s 30-45% maxima je možno preukázať značné vyčerpanie glykogénu iba v 40% vlákien typu IIa. Pri rovnakom cvičení s 60% maxima bolo vo väčšej či menšej miere zbaveného glykogénu 70% vlákien IIa a 30% vlákien IIab a IIb. Vlákna typu I boli pri všetkých záťažiach vyčerpané z 35% (Tesch a kol. 1998). K zapojeniu všetkých svalových vlákien u veľkých svaloch dôjde až pri zdvihu 80% maxima ( pri malých jemných svaloch – napr. ovládajúce prsty – už pri 50%). Ďalej už rozhoduje iba stupeň ich zmrštenia. Pokiaľ vykonávame fyzickú činnosť, s narastajúcou únavou niektoré svalové vlákna „odpadávajú“ a podľa princípu veľkosti sa zapájajú nové, silnejšie vlákna, takže ešte pred vyčerpaním dosiahneme zapojenia sa všetkých svalových vlákien. Ich fyziologická adaptácia sa potom bude riadiť dĺžkou cvičenia a veľkosťou záťaže. Silovú adaptáciu rýchlych sval. vlákien je možné stimulovať iba cvičením s veľkou záťažou (nad 80% maxima); naopak fyziologickým charakteristikám pomalých vlákien vyhovujú skôr dlhšie série a ľahšie záťaže. (60-80% maxima).

Do akej miery má ale princíp veľkosti prednosť pred rýchlosťou pohybu? V súčasnosti sa má za to, že so stúpajúcou rýchlosťou a klesajúcou záťažou klesá aj prah aktivácie pre všetky 3 typy svalových vlákien, takže pri určitej konštelácii vysokej rýchlosti a ľahších váh pracujú všetky 3 druhy dohromady (W. Kraemer – osob. Komunikácia). Princíp veľkosti pritom zostáva zachovaný a prevracia sa až pri vysokých rýchlostiach (maximálny a supramaximálny beh, pohyby okolo dlhej páky – napr. baseballový úder) alebo behom zaťaženia pri ktorom je dosiahnutý najvyšší výbušný výkon rýchlych vlákien a tým i celého svalstva (tj. plyometrické cvičenie so záťažou). Ďalšou výnimkou je použitie vysokých záťaží pri excentrickom tréningu alebo kombinácia vysokej záťaže so súčasným maximálnym zrýchlením pohybu. V takom prípade už pomalé vlákna nestačia sile a rýchlosti zmršťovania svojej glykolytickej konkurencii. Príkladom môže byť tréning vzpieračov, kde bol zaevidovaný zvýšený prierez rýchlych vlákien a obdivuhodný fond výbušnej sily. Naopak, pomalé vlákna u nich nebývajú markantne zväčšené. Použitie výbušného pohybu s vysokými záťažami je ale u bežných posilňovacích cvikov obmedzené a môže skončiť zranením. Výnimkou snáď môžu byť cviky príťahov v predklone.

Počet opakovaní  

V praxi posilňovacích cvičení boli vyvinuté špeciálne odporúčania ohľadne počtu opakovaní v sérii, ktoré majú za cieľ stimulovať rozdielne svalové adaptácie. Pre dosiahnutie efektu však nie je ani tak dôležitý počet opakovaní, ako skôr dĺžka série (respektíve čas, počas ktorého je sval pod napätím), množstvo vykonanej mechanickej práce behom cvičenia a hmotnosti záťaže. Všeobecné pravidlá sú nasledovné:

  • Silový tréning: 1-5 opakovaní s cca 90-100% maximálnej váhy a väčší odpočinok medzi sériami (3-5 min. a viac). Maximálny rozvoj sily, menej objemu. Pre optimálny tréningový efekt v tomto smere by rýchlosť pohybu mala byť čo najvyššia a prestávky medzi sériami čo najväčšie (krátke pretávky neumožňujú kompletnú energetickú regeneráciu svalových vlákien, takže časť z nich nebude v ďalších sériách zapojená a efekt bude menší).
  • Objemový (kulturistický) tréning: 6-15 opakovaní s cca 70-90% maxima a kratším odpočinkom medzi sériami (2-3min). Maximálne zväčšenie objemu svalu, rozvoj krátkodobej svalovej vytrvalosti, až druhotne nárast svalovej sily. Konverzia IIb > Zväčšujú sa zásoby kreatinofosfátu i glykogénu.
  • Silovo-vytrvalostný tréning: 15-20 opakovaní s cca 50-70% maxima a krátkymi pauzami (1-2 min.): Primárne dlhodobá svalová vytrvalosť, sekundárne svalový objem a sila. Nárast objem a sily je mierny, u trénovaných jedincov s vysokým prierezom rýchlych svalových vlákien dochádza skôr k silovému poklesu. Prevažuje produkcia energie z glykogénu a dochádza k výraznému vzostupu koncentrácie laktátu. Vzhľadom k značnému objemu mechanickej práce a riziku preťaženia by počet sérií nemal byť vysoký.

Prečo však rôzne počty opakovaní podporujú rôzne svalové adaptácie? Je dobre známe, že silový atléti majú väčšinou menšiu svalovú hmotu, ale väčšiu silu ako kulturisti. Vladimir M. Zacjorskij. Autor knihy Science and Practice of Strenght Training (1995), zastáva názor, že existujú 2 druhy svalovej hypertrofie:

  • Myofibrilárna hypertrofia je stimulovaná tréningom s ťažkými váhami, menším počtom opakovaní (1-5), s dlhými prestávkami a relatívne nízkym úsilím (nikdy nie do úplného vyčerpania). Ťažké váhy síce predstavujú maximálny podnet pre rozpad svalových proteínov, ale vzhľadom k nízkemu počtu opakovaní je objem mechanickej práce relatívne malý, takže rastové faktory nie sú plne aktivované. Výsledkom je primárne namnoženie sa kontraktilných proteínov (myofibrilov) a nárast svalovej sily, sekundárne nárast svalového objemu. Pri veľmi nízkych počtoch opakovaní (1-2) a váhach blízkym maximu je uskutočnené najefektívnejšie zlepšenie vnútrosvalových funkcií, tj. „premazanie“ nervových synapsí, zvýšenie počtu zapojených svalových vlákien a synchronizácia ich činnosti. Tieto faktory sú prínosom pre zvýšenie svalovej sily a výbušnosti, ale rovnako sa neprejavujú markantným zväčšením svalu.
  • Sarkoplazmatická hypertrofia je vyvolaná typickým kulturistickým tréningom so strednými váhami, stredným počtom opakovaní, kratšími prestávkami a vysokým úsilím do zlyhania. Táto kombinácia vedie k vyššiemu objemu mechanickej práce i k vysokému rozpadu svalových proteínov, čo vyvoláva maximálnu aktiváciu rastových faktorov (rastový hormón) a intenzívnejšiu syntézu energetických zásob a nekontraktilných proteínov spätých s energetickými funkciami v bunke (napr. mitochondrie). Následkom toho sa bunka „nafukuje“ sarkoplazmou, čo vedie primárne k zväčšeniu svalového objemu a zlepšenie krátkodobej silovej vytrvalosti, ale až sekundárne k zväčšeniu sily.

Z vyššie uvedeného plynie, že sarkoplazmatickú hypertrofiu je teoreticky možné vyvolať aj kombináciou ťažkých váh a veľmi vysokého počtu sérií. Vzhľadom k enormnému svalovému stresu by však táto prax mohla byť už v krátkom čase devastujúca. Naopak, spojenie stredných váh a stredného počtu opakovaní nebude mať účinok na svalový objem, pokiaľ bude počet sérií veľmi malý a úsilie pri cvičení veľmi nízke.

 

 

Prilepinova tabuľka: hovorí o optimálnom pomere medzi opakovaniami, objemom a intenzitou pre maximálny tréningový efekt.

Často diskutovaným problémom pri silovom tréningu je aj vplyv počtu opakovaní na rozdielne typy svalových vlákien. Z praxe je dobre známe, že niektorí jedinci dobre reagujú na menšie váhy a vyšší počet opakovaní, zatiaľ čo iní na ťažšie váhy s malým počtom opakovaní. Tieto odlišné reakcie sa dávajú do súvislostí s individuálnymi rozdielmi v zložení svalových vlákien. Konkrétne ide o predpoklad, že v pomalých svalových vláknách dôjde k optimálnej silovej adaptácii v prípade, pokiaľ sú behom cvičenia dostatočne vyčerpané. To však behom krátkych silových sérií nie je možné, takže „pomalí“ cvičenci musia dosiahnuť ich silovej stimulácie predĺženým tréningu. Naopak pre jedincov s prevahou rýchlych svalových vlákien bude silovo-vytrvalostní tréning stratou času. Najväčšie percento svalových vlákien je možno vyčerpať  pri opakovaných sériách so strednou záťažou, čo odpovedá tréningu kulturistov. U väčšiny trénovaných cvičencov sa dosahuje najväčšieho silového prírastku, pokiaľ sa priemerná hmotnosť záťaže pohybuje okolo 80% maxima. Táto intenzita zaisťuje maximálnu aktiváciu svalových vlákien a z dlhodobého hľadiska nepredstavuje neúmerný stres pre nervový systém. U začiatočníkom postačuje 60% maximálnej váhy.

Zdroje:

Grasgruber Pavel – Cacek Ján, Sportovní Geny. Computer Press, a.s., Brno, 2008. 480 s. ISBN 978-80-251-1873-3

 

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