Il metodo Bulgaro
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Il metodo Bulgaro è un metodo di allenamento molto faticoso indicato per la pesistica. Stiamo parlando di allenamenti massacranti per la pesistica, non voglio certamente inculcare nella testa dei miei clienti questo tipo di allenamento. Vi dico solo che l’inventore di questo metodo era chiamato il macellaio di Sofia. L’artefice del metodo Bulgaro è Ivan Abadjev, allenatore della nazionale bulgara di sollevamento pesi dal 1968 al 1989. Anche grazie al suo metodo la nazionale bulgara vinse numerosi titoli e medaglie.
Ivan Abadjev ha rivoluzionato il mondo della pesistica. Questo metodo è stato poi copiato da altre nazioni. La Cina ha preso spunto dal metodo Bulgaro, ed elaborando e modificando questo metodo oggi è una delle nazioni più forti al mondo.
Gli atleti della pesistica si allenano tutti i giorni, quindi possiamo prendere spunto da questo metodo, ma non seguirlo alla lettera. Anche perchè il metodo nasce come allenamento alla gara di pesistica, infatti gli esercizi utilizzati erano: snatch, clean, clean and jerk, front squat.
Oggi la base di partenza è proprio questo metodo ma modificato e periodizzato. Studi recenti dimostrano come delle volte bisogna scendere di intensità e densità e curare la tecnica per migliorare e non ricadere in infortuni. Il metodo bulgaro è basato su un’idea estrema, quello che avviene in gara, deve avvenire in allenamento. Intensità sempre massimale. Le sedute erano arrivate fino a 6 giornaliere dalla durata di 20 minuti ciascuna!
Esempio di metodo Bulgaro
ore 10 STRAPPO MASSIMALE
ore 11:30 SLANCIO MASSIMALE
ore 12:30 STRAPPO MASSIMALE
ore 13:40 SLANCIO MASSIMALE
ore 14 FRONT SQUAT (quindi senza recupero dalla seduta precedente di slancio)
ore 14:30 PRANZO
17:45 STRAPPO MASSIMALE
ore 19:20 SLANCIO MASSIMALE
ore 20:20 STRAPPO MASSIMALE
ore 21 FRONT SQUAT MASSIMALE
Solo carichi al limite, tutta la giornata dedicata all’allenamento. Una unica maxi seduta di allenamento dove si alternano carichi massimali a riposo.
Metodo Bulgaro nel fitness
Abbiamo visto il “vero” metodo bulgaro, quello della pesistica. Nel fitness invece c’è un altro metodo, chiamato anche metodo a contrasto. E’ un compromesso massa-forza. Consiste nell’eseguire 6 ripetizioni con un carico intorno al 75-80 % 1RM e di seguito 12 ripetizioni con un carico intorno al 55-60% 1 RM. I più esperti potranno eseguire tutta la scheda con questo metodo, per i principianti già 3 serie in questo modo saranno “distruggenti”. Vengono attivate sia le fibre bianche che quelle rosse, per questo motivo è un ottimo compromesso.
Si può adattare, magari facendo 4 ripetizioni con carico 85% 1 RM e poi 8 ripetizioni con carico intorno al 70-75% se vogliamo improntare di più sulla forza. Oppure possiamo fare un 8+15 se vogliamo improntare il lavoro sulla resistenza e sul pompaggio. Il senso è sempre quello di alternare carichi pesanti a carichi leggeri. Possiamo eseguire lo stesso esercizio oppure un contrasto con un altro esercizio, purchè sia dello stesso gruppo muscolare. Ad esempio possiamo eseguire: panca piana bilanciere 6 ripetizioni 80% 1 RM + 12 ripetizioni panca manubri 60 % 1 RM. Oppure squat 6 ripetizioni 80% 1 RM + 12 squat jump.
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