Metódy silového tréningu, časť 2.

Erik Kerpčár Technika cvikov 3724 Comments

V závislosti na športové zamerania je možné vyčleniť ešte ďalšie špeciálne metódy silového tréningu:

Metóda rýchlostno-silová

Cvičenec pri využívaní rýchlostnej metódy musí nutne dbať na reguláciu rýchlosti, aby nedošlo k poškodeniu kĺbov alebo svalu. Odpor (záťaž) môže tvoriť napríklad činka (ľahká), posilňovací stroj (nie každý), expander, rezistor, medicinbal, závažie na členkoch, vhodný trenažér. Veľkosť odporu by mala vychádzať z už známych maximálnych hodnôt výbušnej sily pre daný sval; všeobecne sa jedná zhruba o 50-70% osobného maxima. Rýchlosť prevádzania pohybu je vysoká až maximálna, počet opakovaní je medzi 5-30. Pokiaľ ale cvičíme s ľahkými záťažami, je možné počet opakovaní výrazne navýšiť (výhodné najmä pre vytrvalostné disciplíny).

Metóda kontrastná

Touto metódou rozvíjame maximálny silový, ale aj rýchlostno-silový potenciál. Základný princíp kontrastnej metódy spočíva v striedaní sťažených a zľahčených podmienok, v striedaní cvikov s rýchlymi a pomalými pohybmi. V atletike sa využíva hlavne pre rozvoj komplexného pohybového prejavu, kde je dôležitá koordinácia, obratnosť a rýchlosť reakcie. Kontrastnú metódu je možné s úspechom využiť tiež k transferu maximálnej a submaximálnej pomalej sily do rýchlej, či explozívnej silovej schopnosti.

Metóda izometrická

Izometrický tréning, ktorý býva niekedy nazývaný aj tréningom statickým, je charakteristický takým typom svalových kontrakcií, pri ktorých nedochádza k zmenám v dĺžke kontrahovaného svalu. Ide o napr. tlaky proti nepohybujúcim sa objektom (stena) alebo proti odporu, ktorý je väčší ako koncentrická sila jednotlivca. Pozitívny účinok na zvyšovanie statickej svalovej sily i svalového objemu bol demonštrovaný pri cvičení so submaximálnymi a maximálnymi hmotnosťami. Väčší vplyv na produkciu statickej sily je možné pozorovať u jedincov trénujúcich s maximálnymi váhami. Doba, počas ktorej by mal byť sval pod tlakom, by mala byť optimálne 5-15 sekúnd, počet opakovaní 3-5, počet cvikov zaradených do jednej tréningovej jednotky medzi 4-7.

Praktický športový prínos izometrických cvičení je prinajmenšom problematický, pretože k nárastu sily dochádza len v obmedzenom uhle, pod ktorým je sval precvičovaný (asi 20 stupňov). Najčastejšie sa teda používajú k zlepšeniu sily v okolí pákovo najmenej výhodného kritického bodu behom dynamického cvičenia (čo je z pravidla poloha, pri ktorej kĺb zviera 90 stopňový uhol). Ide ich využiť aj v príprave v športe, v ktorom je podstatným faktorom izometrická sila (respektíve vytrvalosť v izometrickej sile), ako napríklad zápas.

Aby sa prejavil účinok statického posilňovania na dynamickej sile, musí byť izometrický tréning vykonávaný v niekoľkých uhloch. Za optimálne je možné považovať cvičenie v troch rôznych uhloch, pričom prvý by mal byť kritický bod, v ktorom je svalová kontrakcia najslabšia. Ďalšie dva uhly by mali byť vzdialené 20-40 stupňov od kritického bodu na obe strany.

 

Metóda excentrická – brzdiaca

Najväčšiu dynamickú silu je schopný sval vyvinúť pri brzdiacom pohybe excentrickej akcie, tj. behom negatívnej fázy opakovania, kde dochádza k predĺženiu svalu pri prekonávaní záťaže. Excentrické cvičenia, ktoré využívajú supramaximálne váhy (100-120%) a pomoc partnera v koncentrickej fáze sa odporúčajú predovšetkým k prekonávaniu stagnácie a nervosvalových limitov. Prednostne sa pri nich zapájajú rýchle vlákna, ktoré sú tak vystavené vyššej záťaži ako pri koncentrickom sťahu. Dochádza tak k väčšej lokálnej stimulácii rastového faktoru IGF, čo môže vysvetliť pozorovanie z niektorých štúdií, podľa ktorých je excentrický tréning účinnejší na stimuláciu svalovej hypertrofie ako tréning výlučne koncentrický. Rýchle vlákna získavajú väčší podiel na celkovom svalovom priereze. Zvýšenie sily sa ale prejavuje prevažne pri excentrickom a nie pri koncentrickom sťahu, takže praktický športový prínos excentrického tréningu je obmedzený. V každom prípade je excentrická fáza neoddeliteľnou súčasťou pohybu pri cvičení a jej oslabenie napr. vplyvom trenia na prístroji môže vysvetliť, prečo sú prístroje menej účinnejšie ako činky.

Počet opakovaní je podobný ako v prípade silového tréningu, tj. 1-5 (vždy s pomocou 2 patrične silovo disponovaných osôb), počet sérií 1-3, počet cvikov 3-6. Prestávky sú niekoľko minútové, zabezpečujúce dostatočný odpočinok/regeneráciu.

Niektorí tréneri používajú excentrický tréning na podporu reflexov pri výbušných pohyboch. Odporúča sa aj ako prevencia zranenia šliach a svalstva, tak, že pôsobí na rozvoj svalstva, ktoré eliminuje negatívne pôsobiace sily v kĺboch pri odrazoch či hodoch. Zvýšenie excentrickej sily môže byť užitočné i pri tréningu agility, ktorá do značnej miery závisí na schopnosti náhleho zníženia rýchlosti. Vzhľadom k enormnému svalovému stresu by excentrické cvičenie nemalo byť vykonávané sústavne a vyžaduje dostatočnou regeneráciu. Bolo vydokladované, že svaly po excentrickom tréningu ďaleko horšie resyntetizujú vyčerpané glykogénové zásoby. Variáciou excentrického tréningu je „čiastočný excentrický tréning“, ktorý využíva skutočnosť, že v určitej fáze brzdiaceho pohybu je cvičenec schopný ubrzdiť ďaleko vyššiu hmotnosť než behom celého brzdiaceho pohybu. Primárnym pozitívom čiastočného tréningu je schopnosť používať omnoho väčšiu hmotnosť než pri komplexnom pohybe. Koncept čiastočného tréningu je tak z hľadiska sily veľmi účinný. Čiastočný excentrický tréning môže slúžiť ako prevencia a základ v rehabilitácii mnohých svalových a šľachových problémoch. Ďalšou obmenou je excentrický tréning 2/1 (dve hore, jedna dole). Tento typ brzdiaceho tréningu využívame v situáciách, keď nemáme partnera, ktorý by nám pomáhal v koncentrickej fáze cvičenia so zdvihom činky či časti stroja. Pozitívnu fázu cvičenia vykonávame oboma končatinami a zápornú fáze už iba jednou končatinou. Jedná sa v zásade o elegantné a ľahko prevedené riešenie situácie, keď chceme rozvíjať maximálnu silu sami. Jediným negatívom je nemožnosť využiť neupevnenú nakladaciu činku. Pokiaľ sú však k dispozícii posilňovacie stroje, nie je využitie danej metódy žiaden problém.

Metóda kruhová

Kruhovú metódu alebo „kruhový tréning“ spopularizoval v 60. Rokoch americký kulturista Bob Gajda. Spočíva v rýchlom kruhovom striedaní rôznych posilňovacích cvikov usporiadaných v racionálnom poradí za sebou. Pri zostavovaní cvičebného programu môžeme kalkulovať s využitím posilňovacích stojov, činiek, expanderov, váhy vlastného tela, telocvičného náradia (lana, kozy, kužeľov, žinienok, medicinbalu…), prekážok, záťažových vakov,… V originálnej forme je kruhový tréning koncipovaný do 6-12 stanovísk so striedajúcim sa zameraním. Počet sérií je 1-4 (podľa dĺžky trvania). Hmotnosť, s ktorou sú cviky vykonávané, býva spravidla medzi 30-70% maxima. Dané rozpätie počtu stanovísk a sérií však netvorí žiadnu dogmu. Konečné číslo počtu stanovísk, sérií i dizajn kruhu sa líši podľa funkcie, ktorú by mal tréning plniť.

Aerobné kruhové zaťaženie je založené na nižšej rýchlosti pohybu a nižšej intenzite zaťaženia, interval cvičení na stanovisku a odpočinku sú v pomere 0-1:1 (cviky teda môžu nasledovať i bez pauzy v rýchlom slede za sebou). Typickým príkladom aeobného zaťaženia sú 30s – 3 minútové (dlhšie či kratšie  – v závislosti na dĺžke zotavenia) intervaly aerobnej práce na stanovisku s pauzou maximálne rovnajúcou sa dobe cvičenia. Odpočinok má často aktívny charakter (klus, poskočný klus…). Výsledkom takýchto cvičení je nárast vytrvalostnej sily a vytrvalosti obecne (zlepšenie voblasti kardiorespiračných parametrov). Prínos kruhového tréningu pre zlepšenie VO2 max. je však obmedzený, pokiaľ nedôjde k zapojeniu veľkých svalových skupín (drepy, mŕtvy ťah,…). Anaerobné kruhové zaťaženie je typické vyššou rýchlosťou a intenzitou cvičenia; interval cvičení a odpočinku medzi jednotlivými stanoviskami je v pomere 1:2 – 15, dĺžka cvičenia na stanovisku by nemala presiahnuť 90s (optimálne 15-60s).

Metóda elektromyostimulácie (EMS)   

Alebo metóda svalovej stimulácie je doposiaľ najmenej známou publikovanou metódou na rozvoj sily. Charakteristickým znakom tejto metódy je vylúčenie voľnej zložky z tréningového procesu. Kontrakcia svalstva je podnietená prostredníctvom elektrických impulzov – elektród, ktoré sú aplikované na vybrané partia cvičenca. Je spravidla využívaná pri liečebných procesoch pri poškodeniach tkanív.. Známy je tiež pozitívny vplyv na nárast oslabených tkanív. Vzhľadom k nutnému materiálnemu vybaveniu , odborným kompetenciám lekára a cenám prístroja nedošlo zatiaľ u popisovanej metódy k popularizácií v oblasti športu. Získavanie informácií o pozitívach či negatívach tejto metódy je tým o to ťažšie.

Kvalita a množstvo svalovej práce pri využití elektrostimulácie závisí na naprogramovaných parametroch prístroja. Zásadní rozdiel efektu elektrostimulácie oproti klasickému tréningu je možnosť pôsobiť samostatne na vybranú svalovú partiu, pričom môže dôjsť k zapojeniu až na 100% svalových vlákien. Parametre, ktoré sme schopní v prístrojoch naprogramovať a tým aj ovplyvniť sú nasledujúce.

  • Elektrický pulz, ktorý spustí excitáciu neurónov
  • Frekvenciu impulzov
  • Dobu trvania podnetu – čas, počas ktorého je prítomný svalový sťah
  • Interval odpočinku – čas medzi svalovými sťahmi
  • Počet opakovaní

Elektrostimulácia je prevažne využívaná v rehabilitácii svalového aparátu alebo ako autoimunitná metóda svalovej nápravy. Najzreteľnejším efektom EMS je zväčšenie silovej produkcie u zdravých alebo atrofovaných svalov. V tejto rovine je možné využívať EMS ako samostatnú metódu, ale aj ako metódu integrovanú do systému tréningového programu. Elektrostimulácia môže byť použitá napríklad po zraneniach, ako napr. zápal šľachy alebo bolesť kĺbov – komplikácie vzniknuté predovšetkým opakovaným preťažovaním. EMS v tomto smere využívame ako náhradu špecifických cvikov, ktoré nemôžeme vzhľadom na bolestivé kĺby alebo šľachy využiť. Ďalšia možnosť využitia EMS je v dobe choroby, pri dlhodobom cestovaní bez prístupu k posilňovni.

V poslednom čase sa EMS stáva stále populárnejšou v tréningoch maximálnych, vytrvalostných a explozívnych. Výhoda EMS spočíva v možnosti dosiahnutia veľmi rýchlej kontrakcie svalu súčasne s vysokou hodnotou silovej produkcie, ktoré nie sme pri tréningu s činkou schopní dosiahnuť. Účinnosť EMS je zvýšená tiež nízkymi stratami energie, vyšším stavebným účinkom na sval a kratšou dĺžkou „cvičenia“ a nižším počtom sérií. Využitie EMS je tiež spravidla smerovaná do obdobia, kde veľké množstvo silových podnetov môže negatívne ovplyvniť proces adaptácie – nabaľovanie sa fyzickej i psychickej únavy. EMS môže byť rovnako využitá ako prostriedok zapracovania svalstva – rozcvičky.

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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