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Wann sollte man beim Krafttraining das Gewicht steigern? – Sports Gear Patrol Zum Inhalt springen
Im Krafttraining wird das Gewicht zyklisch gesteigert , im Rahmen einer Periodisierung. Gewichtsanpassungen werden hier im Rahmen eines Makrozyklus vorgenommen; dieser kann drei bis 12 Monate betragen.
Innerhalb des Makrozyklus sind Mesozyklen mit einer Länge von zwei bis vier Wochen aufgebaut, in denen mit unterschiedlichen Wiederholungszahlen und Belastungsintensitäten gearbeitet wird.
Wie viel Gewicht beim Krafttraining? Das Gewicht beim Krafttraining wird nach einem vorherigen Maximalkrafttest, z.B. 1 Rep Max oder 10 Rep Max festgelegt. In der Trainingsperiodisierung sind verschiedene Mesozyklen aufgebaut, in denen Wiederholungszahlen und Sätze im Verhältnis zu diesem Maximalkraftwert festgelegt werden.
Hinweis: Die 1 Rep Max anhand einer Maximalwiederholung festzulegen, erfordert ein gutes Aufwärmprogramm und bestenfalls Hilfe von Trainingspartnern. Sicherer lässt sich der Maximalwert feststellen, wenn man ihn vom 10 Rep-Wert ableitet .
Hier mal ein ganz einfaches Beispiel:
Basis-Trainingsplan Krafttraining Es gibt unzählige Varianten, von denen diese hier nur einen Ausschnitt bietet. Grundsätzlich sind Trainingszyklen fürs Krafttraining nach US-amerikanischer Tradition ähnlich linear aufgebaut.
Die Varianten, welche die sowjetischen Kraftsportler an die Weltspitze gebracht haben und nach denen nicht nur in Russland heute noch trainiert wird, sind wesentlich variabler in den Intensitäten und auf den ersten Blick ist oftmals keine klare Struktur zu erkennen.
Ein paar Prinzipien sollen aber an dem Beispiel erkennbar sein. Zum einen hat Krafttraining nicht zwingend etwas mit gleichmäßiger Volumenverteilung auf die Mesozyklen zu tun. Höhere Belastungen, die näher an die Leistungsgrenze des Athleten gehen, erfordern nicht nur längere Pausen zwischen den Sätzen, sondern auch ein geringeres Gesamtvolumen.
100 % ist gut für den Wettkampf, aber nicht für das Training.
Gerade in diesen Phasen der Grenzbelastung sollte auch im Mikrozyklus nicht jeder Trainingstag nahe am Limit stattfinden. Einsteiger sollten einen Trainingstag haben, an dem gezielt und isolierte unterstützende Muskeln (vor allem Bauch, LWS) für schwere, mehrgelenkige Übungen angesprochen werden.
Es ist zu empfehlen, den leichteren Tag auf den Wochenbeginn zu legen. Das mag zunächst nicht eingängig sein, macht aber Sinn. Es ist besser, sich mit einem leichten Trainingstag auf schwere Belastungen vorzubereiten als nach der Wochenendpause mit hoher Last einzusteigen. So es die Wochenendpause denn gibt.
Davon abgesehen finden in diesem Beispiel, wie auch in den meisten real existierenden Trainingsplänen der Profis, selten bis gar keine Maximalbelastungen statt. 100% zu geben ist eine gute Idee für den Wettkampf, aber nicht für das Training.
Auf diese Weise lässt sich ein Training von Wochen, Monaten und bei professionellen Sportlern sogar Jahren hervorragend im Voraus planen. Trainingserfolge können mit dem Soll abgeglichen werden. Wird die Vorgabe nicht erreicht, kann man schnell und gezielt in die Ursachenforschung gehen.
Der Mikrozyklus lässt dabei zumeist auch Spielraum für die Tagesform. An schlechten Tagen kann ein Satz vorzeitig abgebrochen werden, wenn man sich gut fühlt, können auch ein paar Wiederholungen mehr rausgehauen werden.
Ursachenforschung (z. B. Ernährung, Schlaf, Entzündung im Körper) und gegebenenfalls eine Anpassung des Trainingsaufbaus wird erst vorgenommen, wenn gesetzte Mesozyklen nicht nach Plan absolviert werden können.
Die zyklische Gestaltung des Krafttrainings sorgt vor allem dafür, dass der Athlet nicht ausbrennt.
Hobbysportler können es sich erlauben, mit dem Krafttraining jedes Mal “all out” zu gehen, um dann nach einem Vierteljahr festzustellen, dass sie gegen eine Wand laufen. Wer das Training eines Athleten plant, muss solche Belastungen ganz gezielt setzen.
Wie viele Wiederholungen sollte man beim Krafttraining machen?
Der Maximalkraftbereich liegt, je nach Definition, zwischen einer und drei Wiederholungen. Beim allgemeinen Krafttraining können bis zu sechs Wiederholungen ausgeführt werden.
Wann Gewicht erhöhen für Muskelaufbau? Im Muskelaufbautraining wird das Gewicht zumeist nach der einfachen oder doppelten Progression erhöht.
Einfache Progression: In festgelegten Abständen (z. B. alle vier Wochen) wird das Gewicht einer Übungs nur so viel gesteigert, dass eine festgelegte Wiederholungszahl (z. B. 10 Wh.) nach wie vor für alle Sätze möglich ist.
Doppelte Progression: Es wird eine Rep-Range festgelegt (z. B. 8-12 Wh.). Das Gewicht wird gesteigert, wenn die Range bei sauberer Ausführung mehrfach nach oben durchbrochen wird.
Tendenziell wird die einfache Progression bei schweren, mehrgelenkigen Übungen eingesetzt, zum Beispiel Bankdrücken, Kniebeugen und Kreuzheben . Je näher man an die Grenze seiner eigenen Leistungsfähigkeit kommt, desto kleiner werden die Schritte. Manchmal wird nur ein Kilo addiert – Hauptsache man wird besser.
Damit dieses Prinzip im Hypertrophiebereich funktioniert, ist es wichtig, auf eine gleichmäßig saubere Ausführung bei jeder Trainingseinheit zu achten. Idealerweise sind Start- und Endpunkt einer Wiederholung genau festgelegt.
Ebenso wichtig ist es, die Abstände zwischen den Sätzen zu kontrollieren. Längere oder kürzere Pausenzeiten können schnell zu verfälschten Ergebnissen führen. Die Pausenzeit sollte sich, wie auch beim Krafttraining, nach der Schwere der ausgeführten Sätze richten.
Sätze mit 60%max benötigen vielleicht nur 90 Sekunden Pause und können so zur metabolischen Konditionierung beitragen. Sätze mit 90%max können schon mal fünf Minuten Pause benötigen.
Wie viele Wiederholungen für Muskelaufbau?
In der doppelten Progression werden üblicherweise 6 – 10, beziehungsweise 8 -12 Wiederholungen für Muskelaufbau ausgeführt. Die Wiederholungszahlen entstanden aus dem vormals für ideal gehaltenen Belastungszeitraum von 20 – 40 Sekunden.
Heute weiß man, dass Muskelaufbau auch mit längeren Belastungszeiträumen (<120 Sekunden) und entsprechend höheren Wiederholungszahlen erreicht werden kann.
In welchen Abständen Gewicht erhöhen? Mit zunehmendem Leistungsstand kann nur in immer größeren Abständen das Gewicht erhöht werden. Einsteiger können praktisch im Wochentakt neue Gewichte auflegen, Fortgeschrittene benötigen oft 3 – 4 Monate bis zu einer echten Steigerung und professionelle Athleten arbeiten nicht selten Jahre auf einen neuen persönlichen Rekord hin.
Hier liegt eine offensichtliche Schwäche der doppelten Progression. Der anfänglichen Euphorie über jedes neue Gewicht, weil man die Range nach oben gesprengt hat, folgt schon nach wenigen Monaten die Ernüchterung. Man landet unweigerlich auf einem Plateau.
Das ist übrigens kein neues Phänomen. Schon in Earle Liedermanns Buch Secrets of Strength wird darüber berichtet, dass junge Männer reihenweise das Training drangeben, weil sie vom immer härteren Training am Limit ausgelaugt sind und im Muskelaufbau keine Fortschritte mehr, manchmal sogar Rückschritte machen.
Das Phänomen ist als Übertraining bekannt. Es beruht in erster Linie auf einer Fehlwahrnehmung erfolgreicher Athleten durch den Trainierenden und das in zweifacher Hinsicht:
1. Der Trainierende ist sich nicht darüber im Klaren, dass das Training an der Leistungsgrenze, zum Beispiel von erfolgreichen Bodybuildern, oftmals nur durch den Einsatz eines gut abgestimmten Chemie-Cocktails möglich ist, dessen Preis der Bodybuilder mit kaputten Knochen und manchmal auch einem frühen Ableben bezahlt.
2. Dem Trainierenden ist nicht bewusst, dass langfristig erfolgreiche Sportler viel seltener an der Leistungsgrenze trainieren als man denkt (s. Abschnitt Periodisierung). Zumeist, weil Trainingsvideos immer dann gedreht werden, wenn es beim Training richtig zur Sache geht.
Was wir heute als High Intensity Training (HIT) kennen und von Mike Mentzer unter dem Namen Heavy Duty Training bekannt gemacht wurde, war ursprünglich die Antwort auf genau dieses Übertraining.
Wem das zu minimalistisch ist, der kann ein Karussel aus verschiedenen Übungen entwickeln, mit denen ein Zielmuskel immer auf neue Weise angegriffen wird. Diese sollten aber nicht im Wochentakt durchgewechselt werden, nur weil es gerade schwer wird, sondern erst, wenn man sich nahe an oder auf einem Plateau befindet.
Eine andere Möglichkeit ist, die Periodisierung zu nutzen, die schon beim Krafttraining zum Erfolg geführt hat. Idealwerweise lässt man dabei Elemente aus dem Hypertrophietraining und Krafttraining einfließen, denn für einen langfristig erfolgreichen Muskelaufbau ist auch der Kraftzuwachs entscheidend.
Beispiel einer Trainingsperiodisierung für Muskelaufbau und Kraftzuwachs:
Makrozyklus Muskelaufbau Wie oben beschrieben, können die Mikroelemente, also zum Beispiel der Wochenplan, individuell angepasst werden, wenn sich besondere Umstände ergeben. Für den langfristigen Erfolg ist es entscheidend, möglichst umfangreiche Notizen aus den Zyklen zur Verfügung zu haben. Ich empfehle, nicht nur die Werte, sondern auch weiche Faktoren, wie Mindset und Allgemeinzustand vor und nach dem Training zu notieren.
Idealerweise geht dieses Protokoll einher mit einer Auflistung der zugeführten Nahrungsmittel . Datenfreaks können sich dabei auch die Uhrzeiten notieren.
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