Lịch Tập Powerlifting
Heli Whetzel
Ngy nay, việc phụ nữ tham gia tập tạ khng cn l điều ngạc nhin. Tuy nhin, vẫn c những đnh gi tiu cực. Bi viết ny sẽ chia sẻ về 7 điều cần biết khi chị em bắt đầu tập Powerlifting.
Nếu bạn mới bắt đầu hnh trnh với Powerlifting, hy đảm bảo bạn c một kế hoạch tập luyện chất lượng hoặc sự hỗ trợ của một HLV chuyn nghiệp trong lĩnh vực ny. Nếu cả hai đều c, đ l điều tuyệt vời.
Mặc d c nhiều huấn luyện vin trực tuyến, nhưng việc tm kiếm sự hướng dẫn trực tiếp từ HLV sẽ mang lại trải nghiệm tốt hơn. Hy tập luyện đến mức độ 'cứng' trước khi nghĩ đến việc chuyển sang hướng dẫn trực tuyến.
Bạn c thể tham khảo kế hoạch tập Powerlifting từ tc phẩm như 'Jailhouse Strong' của Josh Bryant hoặc '5/3/1 For Powerlifting - Bi tập hiệu quả v đơn giản để tăng cường sức mạnh tối đa' của Jim Wendell.
Để thnh cng trong Deadlift, Squat v Bench Press, bạn cần hiểu r về kỹ thuật thực hiện. Hy đảm bảo bạn đ nắm vững cch thực hiện đng cho cả ba bi tập ny. Nếu bạn cn bỡ ngỡ, đừng ngần ngại kiểm tra cc lin kết được chia sẻ trước đ.
Việc ln kế hoạch cho bi tập cũng quan trọng như việc bạn ln lịch trnh cho cng việc hoặc cuộc sống c nhn. Hy xy dựng một kế hoạch chi tiết về thời gian tập, bi tập cụ thể cho mỗi ngy v phn chia cho từng nhm cơ.
Cc buổi họp l nơi tập trung của những người đam m Powerlifting, nơi bạn c thể học hỏi rất nhiều điều th vị cho qu trnh tập luyện của mnh. Đy l cơ hội để kết nối với những người phụ nữ c cng đam m, gặp gỡ cc chuyn gia trong lĩnh vực v hiểu r hơn về trải nghiệm tham gia cc buổi họp. Ai biết, sau ny bạn cũng c thể trở thnh một VĐV xuất sắc.
Trong giai đoạn đầu, HLV c thể gip bạn đặt ra một số mục tiu hợp l. Tuy nhin, khi bạn tiến bộ v quen thuộc, hy tự mnh đặt ra cc mục tiu cụ thể (nhưng thực tế) để hướng tới.
Tiếp theo, chuẩn bị cho buổi họp t nhất 8-12 tuần trước. Nếu cần, bạn c thể nhờ HLV hỗ trợ để đảm bảo sự chuẩn bị hon chỉnh khi tham gia một buổi họp.
There is no better feeling for a powerlifter than to hit a PR. Especially when that PR happens in a meet and you end up winning the contest or achieving your best performance yet. We can all agree on that, right? I think we can also agree that there is no worse feeling than missing a lift and not placing your best. Well, blowing off a pec isn't the best feeling either.
If you have been training intensely with high volume for a period before the competition, we can assume you have accumulated a lot of fatigue. In order to be your best at the competition you need to reduce the total volume of work before the competition to achieve recovery and to enhance your ability to perform your best. Reduction in the workload before the competition is called tapering.
How do we define tapering? Mujika and Padilla (2000) define tapering as the last stage in a well-planned training program that has the ability to determine the success or failure of the training period prior to competition. Tapering is a reduction in the training load over a period of time which reduces the stress and fatigue of training while improving fitness to achieve optimal performance at a specific time.
Le Meur et al. (2012) have determined that tapering can lead to increases in performance by an average of 3% (even though it can be as small as 0.5% or as big as 6%). 3% does not sound like much, but in powerlifting it can be a lot. If your total is 2000 pounds, that means your result in a meet can as high as 2060 pounds or as low as 1940 pounds. This can very likely move you up or down in placings.
We can manipulate a few variables: volume, intensity, frequency, and the duration of tapering. The intensity of the training should increase or stay the same. One of the most important principles of training is the principle of specificity. The principle of specificity indicates that training should be very similar to the activities of the competition. In powerlifting that is simple: you lift the most you can for one rep. Your training should be very similar. That is not to say that you should max out every day, especially in the off-season, but when you come close to the meet you need to work with heavy loads as you do in the meet.
So if intensity is not reduced, what should we taper? We need to reduce the total volume. Volume is calculated as = reps x sets x weight. By reducing the number of sets you will reduce the total volume. Dropping from 10 working sets to five, we reduce the training volume. The intensity is high but the volume goes down. This will help you maintain your levels of strength and reduce overall fatigue. Frequency can also be reduced and will also contribute to overall lower volume.
How much should the volume go down? According to Pritchard et al. (2015) the volume should be reduced anywhere from 30-70% for achieving gains in maximal strength. Obviously, this is strictly individual. Someone who has trained balls to the walls for 10 weeks will probably benefit from a larger reduction in volume than someone who is training intense for four weeks.
Mujika and Padilla (2003) have stated that there are four basic models of tapering: step, linear, exponential taper with a slow decay, and exponential taper with a fast decay. In the step model of tapering, the total volume of training is reduced by a certain amount (for example 50%) and then the reduced volume is maintained for the remained time until the competition. The linear model is a model of tapering that reduces the total volume of training linearly. That can be by 5% every training session until you reduce the total volume to the wanted levels. Exponential model can be with a slow decay and with a fast decay. In both of these models the total volume is reduced by a larger amount in the beginning phase and then for the rest of the taper duration the volume is reduced by a smaller amount. The beginning reduction in volume can be bigger (for example 40%) in the fast decay model or smaller (20%) in the slow decay.
Which one of these models would be the best for powerlifting? According to Pritchard et al. (2015) the step model would provide the best benefits. In the step model we drop the volume by a certain amount and remain that volume until the competition. This kind of tapering will allow for the reduction of fatigue and maintaining or improving in strength. Fast decay is also a good option; the big initial drop in volume will lead to positive effects and achieving better performance. If you choose a linear model for tapering keep in mind that it is going to need to last longer, because it will take longer to reduce fatigue.
Generally, it should be anywhere between one and four weeks. If you are doing the step model you will need less days of tapering and if you are doing linear model you will need more days. Also, if you are more advanced, and are working with heavier absolute loads you will need a longer taper to reduce fatigue and improve in your preparedness.
In order to peak at a competition there is a need for cessation of training before competition. Pure logic says that if you squat heavy a day out of competition you can't expect to be your best at the meet. So you need to stop training a few days out of competition. Anderson and Cattanach (3) found small improvements in 1RM bench press and squat strength when 41 track and field athletes (22 men, 19 women) had 2-7 days off training after a five-week strength training program.
So we see that if the cessation of training lasts for too long it will lead to decreases in strength and if the cessation is too close to the competition the fatigue will still be there. According to Pritchard (2015) the general practice in New Zealand elite powerlifters is to cease with training for 3.7 1.6 days prior to competition. Generally the last training should be anywhere from 3-5 days prior to the meet. The training cessation will depend upon the exercises. For the bench press, the cessation from training should be shorter because it is less taxing to the body and generally should be 4-5 days out. The squat should be 4-5 days out while the last heavy session should be 8-10 days out. The last deadlift should be 8-10 days out while the last heavy deadlift should be 10-14 days out.
Jozo Grgić is a Master of kinesiology with high interests in sport science. He is currently working as a professor at Fitness Academy in Zagreb, Croatia. He is also a Fitness index certified operator and an ACSM certified personal trainer.
Sarychev graduated with honours from School No. 1, Pugachev, Saratov Oblast, and then from the Pugachyov Hydrological Land Improvement Technical College in 2007. In 2012 he earned a degree from the Saratov State Vavilov Agrarian University
Sarychev first became interested in powerlifting at the age of 15. At the time he weighed 72 kg (158.7 lb), benched 90 kg (198.4 lb), squatted 90 kg (198.4 lb), and deadlifted 110 kg (242.5 lb).[1] He soon found a coach, Victor Mikheyev, and made rapid progress. He began preparing for competitions in the International Powerlifting Federation (IPF). He preferred to lift without equipment (raw) but was unable to keep up with other powerlifters who competed in the IPF if he did not use equipment.[1]
For example, someone like myself who has short arms and a big rib cage will most likely perform better on the bench press compared to someone with longer arms and a shallow rib cage. But then, having short arms is actually a disadvantage for me on the deadlift because my hips have to start lower in order for me to reach the bar.
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