Tréningové princípy #2: Princíp SRA

Erik Kerpčár Powerlifting 4677 Comments

SRA – stimulus, recovery, adaptation – STIMUL, REGENERÁCIA, ADAPTÁCIA

Princíp SRA je v podstate tréningový proces. Prvotný je stimul (telu musíme vytvoriť podnet pre zmenu pokojového stavu a vystaviť ho stresu), nasleduje regenerácia (oprava poškodených svalových vlákien a harmonizácia metabolických procesov) a posledné štádium predstavuje adaptácia (modifikácia štruktúry/funkcie organizmu (svalu) na predchádzajúci stimul).

Najdôležitejší faktor, ktorý sa pri princípe SRA vyskytuje, je frekvencia ťažkých tréningov v tréningovom programe. Každý lift a fyzický systém má rozdielnu dĺžku tzv. SRA kriviek. Nájdenie optimálnej frekvencie ťažkých, náročných tréningov vám umožní trénovať častejšie, ťažšie a pomôže vám k dosiahnutiu čo najrýchlejších silových prírastkov.

Každý z troch hlavných silových cvikov – drep, bench press a mŕtvy ťah – má rozdielne hodnoty SRA kriviek. Mŕtvy ťah má najdlhšiu SRA krivku, pretože vykonávanie mŕtvych ťahov predstavuje pre telo najväčší stres z neurologického aj z fyzického hľadiska. Frekvencia ťažkých tréningov mŕtvych ťahov je preto najnižšia, pokojne raz týždenne a menej. Drep má stredne dlhú krivku, zatiaľ čo bench press ju má najkratšiu a môžete ho trénovať frekventovanejšie, 3-5x týždenne. Poznáme aj iné delenie SRA kriviek na úrovni interdisciplinárnych zákonitostí – napr. Sumo mŕtvy ťah môžete trénovať častejšie ako konvencionálny štýl alebo high bar drep/čelný drep môže byť vykonávaný častejšie ako low bar drep. Nakoniec musíme vziať do úvahy aj celkový vzrast cvičenca. Nižší a váhovo ľahší cvičenec môže trénovať častejšie ako vysoký a váhovo ťažší cvičenec.

SRA krivku určujeme aj pre rozdielne fyzické kvality: technika, hypertrofia, výkontkanivová integrita by mali byť pri vytváraní tréningového programu posudzované ako samostatné tréningové koncepty a preto im je pridelená samostatná krivka.

Technické dispozície majú najkratšiu SRA krivku a môžu byť trénované najčastejšie. Technika cviku môže byť precvičovaná s relatívne nízkou intenzitou záťaže – tu zvažujeme aplikáciu „ľahkých“ tréningov.

Hypertrofii patrí druhá priečka. Veľkosť svalu je jeden z najdôležitejších faktorov v silových športoch. Väčší sval má tendenciu byť silnejším svalom. Preto je dôležité, aby sme cvičili pre hypertrofiu, teda poskytovali svalom dostatočný stimul. Sval je však štrukturálne rozdielny u každého cvičenca v zmysle veľkosti či uhla odstupu a úponu  svalu. Tieto odlišnosti nám budú diktovať aj frekvenciu ich tréningu. Malé krátke svaly by mali byť trénované častejšie ako veľké dlhé svaly.

Výkon je tiež ukazovateľom sily. Čím vyššiu má lifter výkonnosť, tým viac svalových vlákien dokáže naraz využiť. Skúsenejší cvičenci sú schopnejší vyššieho výkonu ako začiatočníci, aj ak majú rovnaký pomer svalstva. Teda čím je cvičenec skúsenejší, tým bude dlhšia SRA krivka výkonu a tým bude dlhšie časové rozpätie medzi vysoko intenzívnymi ťažkými tréningami.

Ako poslednú budeme posudzovať fyzickú kvalitu tkanivovej integrity, teda zdravie šliach a väzív. Tieto štruktúry majú najdlhšiu SRA krivku a sú najviac zaťažované pri maximálnych váhach. Preto by malo byť aj časové rozpätie medzi skúšaným maximálnych výkonov najdlhšie.

Princíp SRA sa dá čiastočne nazvať aj princípom superkompenzácie. Tréning predstavuje pre telo stimul. V našom prípade ide o ťažký a náročný tréning, ktorý produkuje nervové aj fyzické vyčerpanie (tu krivka klesá). Výkon klesá, pričom je prítomné svalové poškodenie, vysoký stres pre nervový systém a tkanivá – šľachy a väzy.  Je narušená homeostáza vnútorného prostredia organizmu. Čím väčší stimul, tým ťažší je tréning a čím väčší, ťažší a svalovo dominantnejší je atlét, tým viac stresu dokáže vyvolať. Regenerácia prebieha po vyvolaní stimulu a zahŕňa obnovu spomenutých fyzických a nervových systémov (krivka stúpa). Tam, kde krivka presahuje horizontálnu os nastáva adaptácia na predošlý tréning. Tá následne klesá ak nie je telo vystavené novému stimulu.

Správna aplikácia SRA zahŕňa premyslené nastavenie si tréningových dní do tréningového programu. Ak drepujem 2x týždenne, benchujem 3x týždenne a mŕtvy ťah vykonávam 1x týždenne, no organizácia mojich dní bude v zmysle Pondelok, Utorok, Streda – drep, Štvrtok – mŕtvy ťah; bude to narúšať princíp SRA a pravdepodobne aj celkovo degradovať výkon.

Nájdenie optimálnych frekvencii (ako často môžem jeden cvik/partiu trénovať) je kľúčové. Podtrénovanie alebo pretrénovanie v zmysle frekvencie môže viesť k zníženiu všeobecného fitness levelu (kondičnej úrovni) alebo extrémnemu vyčerpanie a zníženiu výkonu.

Najčastejšie sa stretávame s pretrénovaním cvičencov, teda s vysoko frekvenčným a vysoko objemovým (aj intenzívnym) cvičením. Takýto tréningový program môže fungovať, no priveľa frekvencie je občas kontraproduktívne. Najlepšie je nájsť zlatý stred.

Vysoko frekvenčný tréning je odporúčaný u začiatočníkov, keďže ešte nedokážu počas jednej tréningovej jednotky vyvolať vysoký stres a stimul svalstva. Ich technika cviku taktiež nie je ustálená a je predpoklad, že čím menej budú cvik vykonávať, tým horšia bude technika prevedenia cviku (technická krivka SRA). Začiatočník môže vykonávať drep 5-6, dokonca aj 7 krát týždenne bez väčších problémov.

Podtrénovanie sa dá definovať aj čakaním cvičenca na úplnú regeneráciu všetkých systémov. V teórii je cvičenec plne oddýchnutý a zregenerovaný a mal by produkovať maximálny výkon. Prax sa však s teóriou nezhoduje, pretože rozličné SRA krivky majú odlišný čas obnovy a rozkladu. Čakanie na úplnú obnovu všetkých systémom môže spôsobiť rozpad iných systémom v zmysle zníženia pripravenosti cvičenca na fyzický výkon. To môže výkonu viac uškodiť ako pomôcť.

Všeobecne platí, že čím je cvičenec skúsenejší a silnejší, tým dlhší čas potrebuje medzi tréningami rovnakých kvalít/svalových skupín/pohybov. Naopak, začiatočníci, neskúsení a slabší jedinci by mali mať čas medzi tréningom rovnakých kvalít/svalových skupín/pohybov kratší.

Povedané v skratke: Trénuj, odpočívaj a zopakuj tréning.

Pozri aj http://slovakbarbell.sk/princip-pretazenia/

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