Allenare la forza
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Ci sono diversi tipi di forza. Si può allenare la forza massimale, quella resistente, esplosiva, rapida. Il mio intento, come sempre, non è quello di essere puntiglioso sulla terminologia o annoiarvi sulla biochimica. Abbiamo già parlato di come funzionano i nostri muscoli. Gli sportivi dovranno concentrarsi di più sulla potenza, che prevede carichi intorno al 70-80% 1RM ed esecuzioni esplosive, senza arrivare a cedimento.
Chi vuole aumentare i propri massimali senza fini atletici può provare ogni tanto dei carichi massimali. Vero, non è un allenamento indicato per l’ipertrofia ma sicuramente qualche cambiamento a livello muscolare ci sarà. La differenza con l’ipertrofia è che questo cambiamento sarà importante ai fini prestativi. Quel muscolo sarà più potente, più veloce, mentre con l’allenamento dell’ipertrofia sarà solo più gonfio.
Per allenare la forza si usano carichi dall’80% al 100% 1RM. Per 1 RM si intende una ripetizione massima possibile, il nostro massimale dunque. L’allenamento della forza non è dedicato solamente a chi vuole aumentare il proprio massimale senza pensare a cambiamenti estetici, ma anzi, è molto utile per chi ha come obiettivo l’ipertrofia. Qua entra in gioco il ruolo del personal trainer che dovrà essere bravo a preparare un programma annuale che prevede periodi di ipertrofia e periodi di forza.
In pratica allenando la forza si alzano i massimali e i carichi in modo da tornare ad allenarsi per l’aumento di massa muscolare con carichi maggiori. Non è un allenamento indicato per tutti, l’atleta non deve essere un principiante, deve saper padroneggiare gli esercizi, deve avere una buona consapevolezza muscolare, la tecnica deve essere ottima. E’ un allenamento molto dispendioso, soprattutto a livello mentale, per questo motivo la seduta non dura più di 70-80 minuti.
Si fanno dalle 5 alle 7 serie per esercizio. Gli esercizi per gruppo muscolare saranno necessariamente pochi (1 o 2), le ripetizioni vanno dalle 5 all’unica massimale. I recuperi dovranno essere completi (3’-5’) al fine di permettere un recupero neurale e parzialmente di creatinfosfato.
Come si allena la forza
La forza si allena solamente con esercizi multiarticolari (squat, stacchi, panca piana, trazioni, spinte in alto)! Utilizzare grandi carichi per esercizi di isolamento o monoarticolari (bicipiti e tricipiti) è pericoloso e poco utile, si andrebbe solamente a rischiare una brutta infiammazione al gomito. E’ importante effettuare un bel riscaldamento prima di iniziare l’allenamento, non ha senso eseguire 10-12 ripetizioni nel riscaldamento come accade spesso, basta scaldarsi per quello che devo andare a fare, devo fare 4 ripetizioni? Bene, mi scalderò facendo 4-5 ripetizioni.
Non bisogna arrivare all’ultima ripetizione sfiniti, ma bisogna lavorare a buffer (significa tenere in “canna” tot ripetizioni, buffer 2 significa avere potenzialmente due ripetizioni a disposizione), solitamente ai miei clienti faccio tenere solo una ripetizione di buffer ma questo dipende dalle situazioni. Di base dunque si esegue un 5×4 classico, per 4-5 esercizi, ma ci sono moltissimi metodi più efficaci che vedremo in un altro momento.
Ultimo fattore ma non per importanza è la multifrequenza, se devo migliorare sulla panca piana non basta farla solo una volta a settimana, dovrò esercitarmi almeno due volte nel microciclo (la settimana di allenamento), recuperando almeno 48 ore tra una seduta e l’altra.
% 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 |
Riassumendo:
-L’atleta non deve essere un principiante.
-Le sedute non devono essere ravvicinate.
-Si eseguono solo esercizi multiarticolari.
-Carichi elevati, 80%-100% 1RM.
-La tecnica deve essere perfetta.
-5-7 serie per ogni esercizio.
-Le ripetizioni vanno dalle 6 all’unica massimale.
-Gli esercizi saranno 1-2 gruppo muscolare, 4-5 esercizi in totale.
-I recuperi devono essere completi (3’-5’).
-Non si lavora a sfinimento.
Regole per essere forti
Vediamo quanto bisogna alzare per poter dire di essere “forti”. Ovviamente questo è un articolo che ci lascia solo qualche piccolo spunto, è tutto soggettivo come sempre. Dipende poi a chi ci stiamo rivolgendo, se ad un esperto di pesistica, ad un atleta di sport di squadra il cui scopo non è sollevare grossi carichi o ad un semplice appassionato.
- Per una donna avere un massimale di 50kg di panca piana è un buon risultato e dovrebbe permetterle di arrivare a fare 5 trazioni consecutivamente.
Per gli uomini queste dovrebbero essere le giuste proporzioni:
- Panca piana 100%
- Panca inclinata 80% di panca piana
- Lento manubri 40% di panca piana
Per essere forti bisogna riuscire a fare una ripetizione di panca piana e le girate con 1,25-1,5 volte il proprio peso. Bisogna riuscire a fare una ripetizione di front squat con 1,5 volte il proprio peso.
Con la metà del proprio peso bisogna riuscire ad eseguire una trazione completa. Bisogna prendere una catena o una cintura per zavorrare, mettere il peso che ci serve e tirarsi sù.
Possiamo dire di essere forti se riusciamo a fare 5 ripetizioni di squat monopodalici con la metà del proprio peso.
Per gli atleti di sport di squadra è consigliato arrivare ad un massimale di stacchi 1,5-2 volte il proprio peso corporeo. Questo aiuta a prevenire gli infortuni secondo molti studi. Sempre questi studi dimostrano come un ulteriore aumento di forza sia inutile e anzi, controproducente.
E tu sei forte?
Io consiglio di allenare la forza per un periodo di almeno 8 settimane all’anno, personalmente faccio una specie di split russa, l’ho provato personalmente e mi sono trovato molto bene. Allenare la forza come un powerlifter non è giusto per un dilettante, non ci sono le sedute necessarie e le capacità necessarie per assimilare questo tipo di lavoro e non prevede l’allenamento del dorso in modo specifico. Il mio metodo è quindi il seguente:
- Squat, panca, trazioni, e un complementare gambe + un richiamo sulla “massa” di pettorali.
- Stacco, Military press, trazioni e panca + un richiamo sulla “massa” di gambe.
- Panca, lat machine, squat, lento manubri + un richiamo sulla “massa” di dorsali.
Il ciclo russo, che io non uso, ma vi scrivo per curiosità è così composto: il lunedì panca+squat, il mercoledì solo stacco, il venerdì squat+panca:
TABELLA FORZA
SETTIMANA | LUNEDI’ | MERCOLEDI’ | VENERDI’ |
1 | 80% 6X2 | 80% 6X3 | 80% 6X2 |
2 | 80% 6X2 | 80% 6X2 | 80% 6X5 |
3 | 80% 6X2 | 80% 6X6 | 80% 6X2 |
4 | 85% 5X5 | 80% 6X2 | 90% 4X4 |
5 | 80% 6X2 | 95% 3X3 | 80% 6X2 |
6 | 100% 2XVECCHIO MASSIMALE | 80% 6X2 | 100%-105% NUOVO MASSIMALE |
Questo è un metodo utilizzato dai powerlifter, diciamo che non è un metodo utilizzato nelle palestre per il cliente medio.
Per aumentare il massimale, non è necessario allenarsi con carichi submassimali, ma ricordo che ci si può allenare anche con carichi più bassi. E’ molto importante curare la tecnica, inserire il fermo al petto o il fermo in accosciata, è importante contrarre bene i muscoli e come dico ai miei clienti “padroneggiare la ghisa”, devo riuscire a fare 4-6 ripetizioni come voglio io, con fermo 3”, super lente, esplosive, passivo lento.
Una volta che quel determinato carico lo padroneggio, potrò aumentare, senza fretta ma neanche con troppa calma, con pazienza ma la giusta voglia di aumentare e costanza. Non rimaniamo fermi, cerchiamo di progredire e di aumentare allenamento dopo allenamento, poniamoci degli obiettivi raggiungibili.
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