Tréningové princípy #1: Princíp Preťaženia

Erik Kerpčár Powerlifting, Technika cvikov 5049 Comments

Princíp Preťaženia je jeden zo základných tréningových konceptov. Hovorí o tom, že väčší  stres/váha ako normálny, ktorý je  vyvinutý na telo, je potrebný, aby nastala tréningová adaptácia. Počas vytvárania rôznych adaptácií sa v tele dejú rôzne zmeny. Telo má schopnosť  adaptovať sa na daný tréningový stimul. Ak sa však už telo adaptuje, je potrebný iný stimul pre pokračovanie ďalších zmien. Ak chceme, aby sval získal na sile, musí byť pod postupne zvyšujúcim sa stresom, pracujúc proti väčšiemu odporu, ako je zvyknutý.

Preťaženie vynucuje odpoveď v podobe reorganizácie alebo zvýšenej aktivity určitých mechanizmov tela, ktoré prinášajú požadované zmeny, ktoré idú ruka v ruke so špecifickosťou. Zlepšenie v oblasti kardiovaskulárnej výdrže si vyžaduje súvislú submaximálnu aktivitu po dlhšiu dobu. Zlepšenie v silovej oblasti si však vyžaduje dvíhanie stále ťažších váh. Tento princíp sa tiež aplikuje na dobu trvania a objem tréningu.

Pre začiatočníkov

 

Na základe princípu Preťaženia začiatočníci alebo predtým neznalí cvičenci v danej oblasti dosiahnu svalovú adaptáciu s minimálnou tréningovou frekvenciou, intenzitou a dĺžkou. Napríklad človek, nezvyknutý na dvíhanie 5kg závažia, dosiahne silový prírastok dvihnutím piatich kíl. Začiatočníci dosiahnu svalové prírastky s tak nízkou tréningovou frekvenciou ako napríklad 2 tréningy týždenne (National Strength and Conditioning Association).

Pre pokročilých

 

Zatiaľ čo sa začiatočníci adaptujú na akýkoľvek stimul, tí skúsenejší musia zodpovedne zahŕňať princíp preťaženia pre ďalšie prírastky, či už na sile, alebo svalovom objeme. Príklad: skúsenejší cvičenec podporí progresívne preťažovanie tým, že bude dvíhať ťažšie váhy, zníži prestávky medzi sériami alebo zvýši počet opakovaní/sérií. Naučenie sa nových pohybov alebo cvikov taktiež prispieva k tomuto princípu, čím sa vytvoria opäť nové, ešte neprebádané priestory pre adaptácie. „Jediný spôsob, ako dosiahnuť nové osobné rekordy každý tréning, je skúšať niečo nové.“ – Mark Bell.

Typy ako aplikovať princíp Preťaženia:

 

  1. Zvyšujte postupne váhu. Tréningová váha by mala byť zvyšovaná postupne počas nejakej dlhšej doby. Rapídne zvýšenie váhy z tréningu na tréning neprináša žiadne výhody, skôr naopak.
  2. Otestujte sa. Tým, že otestujete svoje maximá na požadovaných cvikoch, dokážete kontrolovať a monitorovať tréningovú váhu, aby ostala v submaximálnom rozhraní.
  3. Vyhýbajte sa svalovému zlyhaniu. Série do zlyhania nie sú odporúčané pri väčšine športových tréningov. Štúdie nepoukázali na markantné odlišnosti medzi séria do zlyhania a klasickými sériami. Je potrebný stres, nie zlyhanie.
  4. Ponechajte si dostatok času na regeneráciu. Málo času vyhradeného na regeneráciu môže spôsobiť efekt pretrénovania. Príliš regenerácie, naopak, môže spôsobiť efekt podtrénovania organizmu.
  5. Plánujte a monitorujte tréningové váhy. Vytvorte si dlho trvajúci, periodizovaný tréningový program, testujte sa a ohodnoťte svoj progres, na základe ktorého sa rozhodujte aj v otázke preťaženia.
  6. Sledujte svoj tím a individuálny progres. Identifikujte všeobecne oblasti, kde sa nachádzajú deficity v porovnaní s inými fitnes komponentmi a kvalitami.
  7. Striedajte aktivity. Zorganizujte tréning tak, aby umožňoval regeneráciu v jednej oblasti tréningu, pričom zvyšoval intenzitu v inej oblasti. Vždy používajte periodizáciu ako kľúčový komponent vášho tréningu.
  8. Koordinujte všetku tréningovú aktivitu a vytvorte si rozvrh. Tréningová váha by mala byť upravovaná podľa technického a taktického aspektu. Taktiež si musíme určiť stresujúce faktory, ako cestovanie alebo súťaž a iné faktory, ktoré môžu ovplyvniť to, ako by mal princíp preťaženia fungovať.

Princíp preťaženia je len jeden z kľúčových tréningových princípov a mal by pracovať v súlade s ostatnými tréningovými princípmi:

  • Princíp rovnováhy
  • Princíp individualizácie
  • Princíp špecifickosti
  • Princíp regenerácie
  • Princíp reverzibility
  • Princíp variácie
  • Princíp prenosu

Zdroje:

http://www.livestrong.com/article/325244-the-overload-principle-of-strength-training/

http://www.bodybuilding.com/fun/drobson87.htm

http://www.sports-training-adviser.com/overloadprinciple.html

https://www.verywell.com/the-principle-of-overload-definition-3120362

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