Metódy silového tréningu, časť 3

Erik Kerpčár Technika cvikov 3233 Comments

Počet sérií

Na otázku o počte sérií existuje medzi športovcami veľa odlišných názorov. Obvykle panuje názor, že vyšší počet sérií a cvikov vedie k vyššej aktivácii svalových vlákien behom cvičenia a k ich lepšiemu precvičeniu. U veľkých svalových skupín precvičovaných multikĺbnymi cvikmi (drep, leg pess, mŕtvy ťah,…) sa obecne odporúča pre dokonalé precvičenie vyšší počet sérií i opakovaní než u izolovaných malých svalov ako napr. biceps alebo triceps. Kulturistické príručky spravidla odporúčajú pre malé svaly 4-6 sérií a na veľké svaly (svalstvo trupu, nohy) okolo 8-10 sérií. Ako býva pravidlom, začiatočníci s obľubou používajú aj 20 sérií na tak malé svaly ako biceps alebo triceps. Praktická skúsenosť a vedecké štúdie však ukazujú, že zvyšovanie počtu sérií nevedie v priamej úmere k odpovedajúcemu zvyšovaniu sily. I medzi pokročilými cvičencami, ktorí po dobu 13 týždňov cvičili 3x týždenne jednu alebo tri série po 8-12 opakovaní, neboli nájdené výrazne rozdiely v zlepšení výkonu (Haas a kol. 2000). Iná štúdia (Ostrowski a kol. 1997) dokonca nezistila žiaden rozdiel vo svalovej sile ani objeme medzi cvičencami, ktorí po dobu 10 týždňov cvičili jeden krát týždenne 3, 6 a 12 sérií na každú svalovú partiu. V poslednom prípade (12) boli už dokonca zaznamenané hormonálne zmeny signalizujúce pretrénovanie.

Prírastky sily po 13 týždňoch tréningu s 1 alebo 3 sériami

 

(C. J. Haas a kol.:Single vs. Multiple sets in long term recreational weightlifters. Medicine and Science in Sports and Exercise, vol. 32, 1/2000, str. 235-242)

 

1 séria 3 série
Predkopávanie 13,6% 12,8%
Zakopávanie 9,2% 12%
Bench press 11,9% 13,5%
Pullover 8,7% 12,4%
Bicepsový zdvih 8,3% 10,3%

 

Malé rozdiely v tabuľke ale ukazujú, že jediná séria nemusí byť z dlhodobého hľadiska toľko efektívna. S tým sa zhoduje aj analýza doterajších štúdií (Wolfe, LeMura, Cole 2004), podľa ktorých síce počet sérií nehrá tak zásadnú rolu u začiatočných cvičencov, ktorých pokroky vyplývajú hlavne z nervových adaptácií, ale po 4 mesiacoch tréningu je už výhoda viacerých sérií znateľná. Tréning s pomocou do úplného zlyhania predstavuje enormný stres pre telo. Vo vzpieraní a iných postojových športoch (box, karate,…) je okrem toho celkom kontraproduktívny, pretože má negatívny vplyv na techniku a výbušnosť. Jeho preukázateľným pozitívom je však zvýšenie silovej vytrvalosti. Vysoký počet sérií ale rovnako nie je prínosný. Podľa inej rozsiahlej štúdie (Rhea a kol. 2003) je maximálny efekt cvičenia dosiahnutý v 4 sériách; potom sa už účinok nijak dramaticky nezvyšuje alebo dokonca klesá. Pokiaľ znížime intenzitu, môžeme počet sérií zvýšiť. Vždy je samozrejme najlepšie riadiť sa reakciami vlastného tela.

 

 

Priemerné počty opakovaní pri rôznych percentách maximálnej váhy u mužov/žien

 

(podľa Hoeger a kol.: Relationship between repetitions and selected percentages of one repetition maximum: a comparison between untrained and trained males and females. Journal of Applied Sport Science Research, vol. 4, 2/1990, str. 47-54). Údaje sú založené na výsledkoch u 25 trénovaných jedincov a môžu pomôcť v zisťovaní relatívnych odlišností v zložení svalových vlákien od priemernej populácie.

40% 60% 80%
Leg press 77,6 – 146,1 45,5 – 57,3 19,4 – 22,4
Predkopávanie 28,5 – 32,9 16,5 – 18,3 9,4 – 11,6
Bench press 38,8 22,6 – 27,4 12,2 – 14,3
Bicesový zdvih na kladke 33,4 – 35,3 21-3 – 26,3 6,9 – 11,4
Zakopávanie 23,2 – 24,3 12,4 – 15,4 5,3 – 7,2
Sady-ľahy so záťažou* 27,1 –  34,5 18,9 – 20,3 12 – 12,2
*na rovnej lavičke s kolenami pokrčenými do 100 uhlu

 

Modifikácia bežného tréningu v sériách predstavuje dobre známy princíp pyramídy, tj. postupného zvyšovania záťaže po každej sérií a znižovania počtu opakovaní. Tým dosiahneme najrovnomernejšieho rozvoja sily, objemu i silovej vytrvalosti. Pokiaľ je účelom takéhoto cvičenia nárast sily, je lepšie po úvodných rozcvičeniach s ľahšími váhami začať vzostupnú pyramídu, pretože silové podnety sú najintenzívnejšie v dobe, keď ešte nie sú svaly unavené. Asi najlepším tréningovým systémom je pravidelná periodizácia, tj. opakované zmeny počtu opakovaní a sérií behom dlhších časových období (niekoľko týždňov preferovať vyšší počet opakovaní a naopak). Periodizácia tréningu sa ukazuje byť veľmi dobrou prevenciou výkonnostnej stagnácie, čo má celkom dobré fyziologické opodstatnenie.

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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