Powerlifting: Výber správnej stratégie pre progresívne zvyšovanie záťaže

Erik Kerpčár Powerlifting 2857 Comments

Pri naberaní sily si potrebujete ukotviť v pamäti 3 koncepty: objem, frekvencia a intenzita. Tieto koncepty sú neodmysliteľnou súčasťou každej tréningovej štruktúry ktoréhokoľvek (fungujúceho) programu. Dennodenne vychádzajú nové články, blogy či videá prezentujúce najrôznejšie programové štruktúry z dlhodobého hľadiska. Omnoho menej sa však hovorí o týždennej progresii pre zvyšovanie záťaže.

Vrcholenie sily zahŕňa aj zníženie objemu a nárast intenzity tréningovej záťaže. Oboznámenie sa so štruktúrou však nezahŕňa dostatočné špecifikum pre implementáciu konkrétnej stratégie. Zastrešujúca stratégia síce poskytne dlhodobé pokyny, no neposkytne náhľad do týždenných zmien. Najčastejšou takouto zmenou je zmena v týždennej progresii pre zvyšovanie záťaže.

Samozrejme, každý chceme dvíhať stále ťažšie a ťažšie váhy, no ako to urobiť? Aké stratégie použiť? Ako zvyšovať záťaž?

Asi nikoho neprekvapí, ak vyslovíme klasickú odpoveď: „to závisí od…“. Áno, skutočne to závisí od mnohých faktorov, no poďme si predsa len predstaviť 3 konkrétne stratégie týždenného zvyšovania záťaže:

  • Svojvoľná lineárna progresia
  • Autoregulačné progresívne odporové cvičenie
  • RPE progresia

Naším cieľom je opísať tieto stratégie a predložiť ich vhodnú implementáciu.

1.    Lineárna progresia

Ide o najjednoduchší typ stratégie, ktorá pridáva predpísané množstvo záťaže z týždňa na týždeň. Ide o lineárnu stratégiu, ktorá sa bežne dosahuje pridaním 2.5 až 5 kilogramov váhy každý týždeň. Príklad tejto stratégie nájdete v tabuľke č.1, v ktorej je na jednoduchom tréningovom mesocykle zameranom na drep aj prezentovaná. 5kg je pridaných z týždňa 1 na týždeň 2 a následne sa pridáva po 2.5kg. Táto progresia je vopred stanovená pre každého liftera. Dôvod, prečo sa spočiatku pridáva 5kg a následne už len 2.5kg je, že progresia by sa mala časom spomaľovať; nemôžete pridávať 5kg navždy. Spomalenie progresie z 5kg na 2.5kg však nie je dostatočné a zrejme to z tejto metódy nespraví tú najschopnejšiu. Pozrime sa preto na pozitíva a negatíva:

Tabuľka č.1: Lineárna progresia

Cvik (týždeň) Pondelok Utorok Piatok
Drep (týždeň 1) 3×8@70% 4×6@75% 5×4@80%
Drep (týždeň 2) 3×8@T1 +5kg 4×6@T1 +5kg 5×4@T1 +5kg
Drep (týždeň 3) 3×8@T2 +2.5kg 4×6@T2 +2.5kg 5×4@T2 +2.5kg
Drep (týždeň 3) 3×7@T3 +2.5kg 4×5@T3 +2.5kg 5×3@T3 +2.5kg

 

Negatíva: negatíva sú veľmi ľahko identifikovateľné. Jednotlivec nemusí napredovať dostatočne rýchlo, aby napĺňal predpísané normy progresie. To má za následok vynechávanie opakovaní, čo zas nenaplní požadovaný tréningový objem a pravdepodobne aj akumuláciu tréningového vyčerpania. Na druhej strane zas máme niekoho, kto napreduje rýchlejšie, ako sú predpísané normy, čo nevyvoláva dostatok stresu počas tréningového bloku. To nás privádza k záveru, že lineárna progresia má zrejme problémy z hľadiska vysokých individuálnych adaptácií.

Pozitíva: napriek negatívam má lineárna progresia aj svoje silné pozitíva. U začiatočníkov a mierne pokročilých lifterov môže byť progresia mimoriadne rapídna, dokonca až taká, že je možné pridávať 5-10kg týždenne počas celého tréningového bloku, prípadne dvoch. Avšak to, že môžete pridať 10kg neznamená, že by ste mali! Ak začiatočník zvyšuje záťaž prirýchlo, spôsobí to zvýšenie tréningového objemu. Z krátkodobého hľadiska je stredne vysoký tréningový objem preferovanejší pre silu a hypertrofiu ako vysoký tréningový objem (González-Badillo JJ, Gorostiaga EM, Arellano R, Izquierdo M., 2005). Z tohto dôvodu nemá pre začiatočníka zmysel adaptovať sa na vysoký tréningový objem v skorých štádiách jeho tréningovej kariéry. Rapídne zvyšovanie objemu u začiatočníkov a mierne pokročilých tiež môže zvýšiť riziko zranenia, pričom nevyvoláva dopyt po technickej vyspelosti. Pre začiatočníkov je teda najvhodnejšie predpísať progresiu s 2.5kg zvyšovaním záťaže. To samozrejme znamená, že predpísaná záťaž pre prvý týždeň nového bloku bude veľmi ľahká, no ak je niekto začiatočník a prechádza zo štádia žiadneho tréningu do štádia nejakého tréningu, jeho progres bude rapídny aj s ponechaním 5-6 opakovaní v zálohe.

Zhrnutie: lineárna týždenná progresia nemôže byť použitá univerzálne, najmä z dôvodu vysokých individuálnych adaptácií. Naopak, jej efektívnosť sa najlepšie preukázala u začiatočných a mierne pokročilých lifterov jednoduchým pridávaním 2.5kg záťaže týždenne.

2.    Autoregulačné progresívne odporové cvičenie

Alebo v skratke ARPE (plynúceho z jeho anglického ekvivalentu), je forma tréningovej autoregulácie, v ktorej vychádzate z minulotýždňového tréningového výkonu ako hodnotiteľa pre tohto týždňovú záťaž. Väčšina ľudí je oboznámená s konceptom AMRAP alebo „as much reps as possible“. Pri tomto koncepte máte predpísaný počet sérií a opakovaní s tým, že poslednú sériu dovediete do zlyhania. Teda ak mám predpísaných 5 sérií po 4 opakovania (5×4) znamená to, že reálne pri tomto koncepte vykonám 4 série po 4 opakovania s poslednou sériou do zlyhania.

Ak do tohto systému implementujeme ARPE, dokážeme presnejšie predpovedať zvýšenie záťaže nasledujúceho týždňa. Zahrnutie ARPE zvýši záťaž nasledujúceho týždňa na základe priameho vzťahu k AMRAP sérií a to tak, že čím viac opakovaní na AMRAP sérií vykonáte, tým viac navýšite váhu. Na tomto príklade (5×4) je najmenej predpísaných opakovaní číslo 4, takže ak vykonáte 9-10 opakovaní (na AMRAP sérii), zvýšite záťaž o +7.5kg, ak vykonáte 7-8 opakovaní = +5kg a 5-6 opakovaní = 2.5kg. Táto schéma je viditeľná v tabuľke č.2. V skratke, viac opakovaní na AMRAP sérií sa rovná väčšiemu prírastku na záťaži. Pozitíva a negatíva?

Tabuľka č.2: ARPE

AMRAP opakovania Zvýšenie záťaže nasledujúceho týždňa
9-10 +7.5kg
7-8 +5kg
5-6 +2.5kg

 

Pozitíva: Ak nadviažeme na predchádzajúce tvrdenie, že silové adaptácie sú vysoko individualizované, pozitíva sú zjavné: ARPE individualizuje progresiu. Cieľom tejto stratégie je schopnosť jednotlivca napredovať na základe svojho výkonu. Táto stratégia umožňuje každému lifterovi ohodnotiť svoj výkon a svojvoľne nastaviť pokračovanie ďalšej progresie.

Jedným faktorom, ktorý je vhodné spomenúť je, že používanie ARPE progresie, ako je navrhnutá v tabuľke č.2, nie je úplne vhodné. Dajme si príklad, v ktorom dvaja lifteri nasledujú rovnaký program založený na ARPE. Jeden lifter má maximálku (1RM) 100kg a druhý 200kg. Obaja vykonajú 10 opakovaní na AMRAP sérii, čo vyústi vo zvýšení záťaže o +7.5kg v ďalšom týždni. To je však relatívne odlišné zvýšenie medzi týmito liftérmi, keďže lifter so 100kg 1RM zvýši záťaž o 7.5%, zatiaľ čo lifter s 200kg 1RM len o 3.75%. Na základe tejto progresie preto lifter s menším 1RM neodvratne dosiahne bod, v ktorom napreduje prirýchlo a priskoro. Z tohto dôvodu je ARPE progresia založená na percentuálnom zvýšení nevhodná. Návrh ako lepšie implementovať ARPE je prezentovaný v tabuľke č.3.

Tabuľka č.3: ARPE (opravené)

AMRAP opakovania Zvýšenie záťaže nasledujúceho týždňa
9-10 +3.5% z 1RM
7-8 +2% z 1RM
5-6 +1% z 1RM

 

Negatíva: Samozrejme, sú prítomné aj negatíva pri používaní ARPE modelu. Po prvé, ARPE stanovuje progresiu na 1 sérii z celého týždňa. V tabuľke č.1 vykonáva lifter 12 sérií drepu týždenne, no výsledky sa zaznamenávajú výlučne na základe poslednej série. To je problém, pretože je veľmi častý atypický výkon na AMRAP sérii. Ak vykonáte 5 sérii po 4 a 4+ opakovaní s 80% záťaže 1RM, zvyčajne zostanete na hodnote 6-8 RPE, teda s 2 a viac opakovaniami v rezerve na každej sérii. Pretože viete, že predošlé 4 série boli submaximálnej záťaže a poslednú sériu máte vykonať do zlyhania, zaúraduje aj psychický faktor a začnete sa viac mentálne sústreďovať. Na 5 sérií je zvýšená vaša excitabilita (hlučná hudba, lepšie mentálne sústredenie), čím dosiahnete aj 10 opakovaní, zatiaľ čo za normálnych okolností (pri normálnej excitabilite) by ste dosiahli 7, možno 8 opakovaní. Na základe modelu ARPE zvýšite záťaž na všetkých 12 sérií nasledujúceho tréningového týždňa, odvíjajúc sa od atypicky vykonanej série. Za žiadnych okolností nedokážete zachovať takú mieru excitability na regulárnych sériách ako na AMRAP sérii. Odrážať preto normu progresie na základe jednej série v „umelo“ vytvorených podmienkach je nepraktické a vedúce k príliš rýchlej záťažovej progresii.

Po druhé, síce ARPE umožňuje lifterovi napredovať individuálne, neberie do úvahy dennodennú fluktuáciu. Zatiaľ čo ARPE posudzuje záťaž na základe minulého týždňa, neberie do úvahy, ak sa niekto v daný týždeň necítil dobre, čo sa stáva pomerne bežne za prítomnosti mnohých faktorov: deprivácia spánku, dlhé pracovné dni, extra aktivita, nízky prísun kalórií, atď. Ak teda ARPE vyžaduje zvýšenie záťaže o +5kg, no lifter nedokáže naplniť tieto požiadavky z dôvodu nedostatku spánku, sú potrebné ďalšie autoregulačné stratégie.

Zhrnutie: ARPE dovoľuje progresiu na základe AMRAP série, čo individualizuje postupnosť zvýšenia záťaže. Negatívum je, že sa ARPE model odvodzuje len od jednej tréningovej série týždenne.

3.    RPE progresia

RPE progresia vychádza z RPE škály. Táto škála je zobrazená v tabuľke č.4.

Tabuľka č.4 Odporový tréning špecifikovaný RPE škálou

Hodnota RPE Korešpondujúce úsilie alebo RIR (repetitions in reserve)
10 Maximálne úsilie
9.5 Žiadne opakovanie v rezerve, no dokážem zvýšiť váhu
9 1 opakovanie v rezerve
8.5 1-2 opakovania v rezerve
8 2 opakovania v rezerve
7.5 2-3 opakovania v rezerve
7 3 opakovania v rezerve
5-6 4-6 opakovaní v rezerve
3-4 Malé úsilie
1-2 Malé až žiadne úsilie

 

Zvyčajne používame RPE škálu na určenie záťaže. Povedzme, že máme predpísané 3 série po 5 opakovaní na hodnote @7-8 RPE. Lifter následne vykoná série po 5 opakovaní s 2-3 opakovaniami v zálohe v každej sérii a upraví záťaž ak „vystúpi“ z tohto rozsahu. Sú tu však aj ďalšie spôsoby, ako zužitkovať RPE škálu. Jedným z nich je progresia záťaže. Ako využiť RPE pre progresívne zvyšovanie záťaže? Jednoducho. Cez vzájomný vzťah medzi RPE a týždennou progresiou tak, že nižšia hodnota RPE vyústi do väčšieho zvýšenia záťaže a vyššia hodnota RPE zas do menšieho zvýšenia záťaže (alebo žiadneho).

To môžete dosiahnuť hneď niekoľkými spôsobmi: 1, môžete zvyšovať váhu len na základe RPE poslednej série každého tréningu alebo 2, progresia môže byť uskutočnená na základe priemeru RPE všetkých sérií. Ďalej, ak máte RPE cieľ na tréningový blok, tak platí, že čím nižšie RPE je na začiatku bloku, tým väčšie môže byť zvýšenie v hodnote RPE. Tabuľka 4a a 4b zobrazuje túto progresiu. Cieľ hodnoty RPE pre týždeň 1 je 7-8 RPE a aktuálne RPE zobrazené v tabuľke je priemerné RPE všetkých sérií špecifického tréningového dňa.

Tabuľka 4a: Týždenná progresia, ak je počiatočné RPE nižšie ako cieľová hodnota RPE.

Cvik (týždeň) Pondelok Streda Piatok
Drep (týždeň 1) 3x8w/100kg@5RPE 4x6w/110kg@6RPE 5x4w/120kg@6RPE
Drep (týždeň 2) 3×8 w/105kg 4x6w/115kg 5x4w/125kg

Poznámka: Cieľové RPE týždňa 1 je 7-8 RPE. Priemerné namerané RPE boli 5-6 RPE, preto sa záťaž zvýšila o +5kg.

Tabuľka 4b: Týždenná progresia, ak je počiatočná hodnota RPE totožná s cieľovou hodnotou RPE.

Cvik (týždeň) Pondelok Streda Piatok
Drep (týždeň 1) 3x8w/100kg@7RPE 4x6w/110kg@8RPE 5x4w/120kg@9RPE
Drep (týždeň 2) 3x8w/100kg 4x6w/110kg 5x4w/120kg

Poznámka: Cieľové RPE týždňa 1 je 7-8 RPE. Priemerné namerané RPE bolo 8 RPE, preto sa nedeje žiadna zmena.

Ako môžete vidieť, 5kg záťaže sa pridalo iba vtedy, ak priemerné RPE bolo nižšie ako cieľová hodnota RPE. V tabuľke č.2 nebolo vykonané navýšenie, z dôvodu dosiahnutia cieľovej hodnoty RPE. Samozrejme, nemusíte rovnomerne zvyšovať záťaž každého jednotlivého dňa. Ak používate inú schému ako je táto, potom lifter, ktorý je lepší pri vysokom objeme práce, zaznamená nižšie RPE a vyššie RPE v dni nízkeho objemu. V tom prípade môžete zvýšiť záťaž odlišne medzi tréningovými dňami a hodnoty RPE sa vyrovnajú nasledujúci týždeň.

Pozitíva: RPE nielen individualizuje týždennú progresiu, ale umožňuje, aby rozdielne dni v týždni podliehali vlastnej progresívnej individualizácii, čo je pridaná výhoda oproti ARPE. RPE však taktiež nezaznamenáva dennú vyčerpanosť z netréningového prostredia, čo bol aj limitujúci faktor ARPE. Existuje však jednoduchá náprava: použite priemernú týždennú hodnotu RPE ako primárneho hodnotiteľa tréningového progresu a využite RPE ako posudzovateľa v jednotlivé tréningové dni, aby ste ostali vo vyznačenom rozpätí. Napríklad, ak ste napredovali o +5kg z minulého týždňa a váš RPE cieľ na konci každej série nasledujúceho týždňa je 7-8 RPE a vy ste nasledujúci týždeň namerali na prvej sérií 9 RPE, jednoducho znížte váhu o 5kg a pokračujte v predurčenom rozpätí.

Negatíva: Najzreteľnejšie negatívum je fakt, či lifter naozaj ohodnotí svoj výkon korešpondujúcou hodnotou RPE. RPE je ovplyvnené tréningovým statusom; skúsenejší lifteri sú lepší v meraniach RPE ako začiatočníci, avšak ani skúsenosť nie je zárukou presnosti odhadu RPE. Podceňovanie RPE škály – napríklad ak lifter ohodnotí sériu hodnotou 6 RPE, hoci jej skutočná hodnota bola 8 – vedie k príliš agresívnemu zvyšovaniu záťaže a možným vynechaným opakovaniam. Z tohto dôvodu by malo byť hodnotenie modelom RPE implementované len skúsenými liftermi, ktorí už majú s RPE skúsenosť. Začiatočníci a mierne pokročilí nebudú najskôr schopní využiť RPE stupnicu efektívne. Odporúčame preto zo začiatku pravidelne hodnotiť sériu RPE škálou, no nepodmieňovať ňou počiatočné zvyšovanie záťaže. Ak chcete svoje zručnosti zlepšiť (ohodnocovanie RPE môžeme pokladať za zručnosť), musíte ich pravidelne precvičovať. Ako skúšku správnosti môžete použiť videozáznam, kde si ohodnotíte svoju percepciu ukazovateľa RPE. Ako bude vaša schopnosť ohodnocovať sériu na základe RPE škály napredovať, môže sa RPE škála stať hlavným hodnotiteľom pre zvyšovanie záťaže.

Zhrnutie: Zvyšovanie záťaže RPE škálou má podstatné výhody v zmysle individualizácie progresu medzi všetkými tréningovými dňami a progresu liftera ako celku. Nevýhodou je, že je táto stratégia prisudzovaná lifterovej schopnosti presného odhadu.

Záver

Existuje teda niekoľko spôsobov týždenného zvyšovania tréningovej záťaže. Zatiaľ čo má lineárna progresia hneď niekoľko limitujúcich problémov, dokáže udržať začiatočníkov na správnej ceste pomalou progresiou. ARPE a RPE individualizujú progresiu; ARPE je však odvodzované len od poslednej série posledného tréningového dňa, zatiaľ čo použiteľnosť RPE je podmienená lifterovou schopnosťou presne ohodnotiť svoj výkon.

Stratégie prezentované vyššie však nie sú vzájomne exkluzívne a dajú sa jednoducho integrovať do vzájomnej autoregulačnej stratégie.

Príklad: Môžete využiť kvality lineárnej progresie a zvyšovať týždenne záťaž o +2.5kg, no vždy si môžete nastaviť RPE rozpätie (cieľovú zónu) a ak je to potrebné, upraviť záťaž počas tréningu.

Faktom však ostáva, že nikdy nebudete napredovať a zvyšovať záťaž každý týždeň. Je to skrátka nemožné. Niektoré týždne budete nútený zopakovať schému minulého týždňa, prípadne pridáte sériu alebo opakovanie – princípy akumulácie objemu. Pamätajte, že nie je žiadna hanba zhodiť váhu, ak je váha priťažká a nedovoľuje vám ostať v predurčenom rozpätí. Nebuďte frustrovaný. Konzistencia je kľúčom k úspechu.

Zdroje:

https://www.ncbi.nlm.nih.gov/pubmed/16095427

https://www.ncbi.nlm.nih.gov/pubmed/16503695

https://www.ncbi.nlm.nih.gov/pubmed/12436270

http://articles.reactivetrainingsystems.com/2015/11/29/beginning-rts/

https://www.t-nation.com/training/how-to-use-linear-periodization

https://www.myosynthesis.com/apre-strength-size

https://jarretmorrow.com/2010/06/21/research-study-highlights-training-method-increasing-strength/

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