Calcolo dei massimali
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Il calcolo dei massimali è un test importante perchè permette di redigere al meglio le schede ai clienti. Abbiamo visto più volte di come le percentuali di carico risultino importanti in base all’obiettivo. Ad esempio se dobbiamo allenare la forza massimale i carichi devono essere vicini al massimale, se vogliamo allenare l’ipertrofia (la massa) dobbiamo stare intorno al 70%. Poi ci sono mille sfumature, nell’allenamento della forza sono previsti giorni intorno al 70% 1 RM (1 RM = ripetizione massimale) dove si cura la qualità e magari si inseriscono dei fermi. Insomma, alla base di qualsiasi programma c’è ed è importante fare un test di calcolo dei massimali.
Anche per questo motivo non mi piace preparare schede a distanza senza prima un incontro dal vivo. Se non conosco i tuoi massimali, se non so quanto spingi come faccio a prepararti una scheda adatta alle tue esigenze? Non basta un colloquio telefonico perchè la maggior parte delle persone si sottostima, magari crede di poter alzare 10 kg, invece ne può alzare 18! Questo perchè si ha paura di farsi male, perchè non si è abituati e/o perchè soffrire sotto i pesi non piace a tutti. Ovviamente stiamo parlando di inesperti. Se il cliente è un soggetto con una buona esperienza si può tranquillamente risolvere la questione anche a distanza. Si chiederà al cliente quante ripetizioni riesce ad eseguire con tot peso e con dei calcoli si risale al massimale.
La base di partenza è dunque il calcolo dei massimali, diretto o indiretto che sia.
Come si effettua il calcolo dei massimali?
Abbiamo due opzioni, il metodo diretto e il metodo indiretto. Questi metodi sono validi per qualunque esercizio. Per gli esercizi multiarticolari possiamo avvicinarci al massimale, per gli esercizi monoarticolari invece dobbiamo restare sopra le 6 ripetizioni.
Il metodo diretto consiste nel provare una singola ripetizione con un determinato peso che secondo noi è l’ipotetico massimale e si vedrà se il cliente riesce a concludere la ripetizione o no. Osservando l’esecuzione della singola ripetizione capiamo se il cliente ha ancora la possibilità di aumentare leggermente il peso o se abbiamo esagerato (se non riesce a concludere la ripetizione). E’ un metodo adatto agli esperti, mai far provare un massimale diretto ad un principiante. In qualsiasi caso mai far provare il massimale diretto da solo al cliente, anche se esperto. E’ sempre meglio sorvegliare la prova, evitiamo di farci male se possibile.
Il metodo indiretto è quello più utilizzato ed è adatto anche a soggetti meno esperti. Consiste nell’eseguire il massimo numero possibile di ripetizioni con un carico, e da lì con dei calcoli molto semplici osservando una tabella, ricavare il massimale. Ci sono diverse tabelle fatte da diversi autori. Non ce n’è una giusta o una sbagliata, dipende da quale ambiente sportivo provengano questi autori. Se l’autore proviene da uno sport di resistenza è possibile che con il 65% 1 RM si riescano ad eseguire più di 15 ripetizioni, appunto perchè abituati a sforzi prolungati e con maggiore percentuale di fibre rosse. Io con i miei clienti, quindi soggetti che non provengono da uno sport preciso mi trovo bene con la tabella di Sinclair, provandola su me stesso credo sia la più corretta:
% 1 RM | RIPETIZIONI |
100 | 1 |
95 | 1-2 |
90 | 2-3 |
85 | 4-5 |
80 | 6-7 |
75 | 8-9 |
70 | 10-11 |
65 | 12-14 |
60 | 15-16 |
55 | 17-20 |
50 | 21-25 |
Quindi ipotizzando che con 50 kg il cliente riesce a concludere 6-7 ripetizioni, con un semplice calcolo di proporzioni arriviamo alla conclusione che il massimale è di kg 62,5 kg (100:80=x:50).
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