Als je niets gaat doen met mijn advies moet je het zelf weten. Je hebt natuurlijk enorm veel bankdruk ervaring, maar volgens mij zelden tot nooit op een lager bw. Ik heb vaak moeten aftrainen (en kracht behouden) voor judo of strongman. Je hebt echt 80, misschien zelfs 90% nodig om kracht te behouden. Dit is dus NIET 90% van je huidige 1rm, maar van waar je nu, op een lager bw zit. Als je meer reps (al is het 5x5) doet, gaat je lichaam alleen de kracht en spiermassa behouden om 5x5 te doen. De rest gaat het bewust kwijt raken, omdat je in een kcal deficit zit. Dus raad ik je echt aan om minimaal 1x per maand een single te doen op +-90% van je huidige 1rm (dus mischien +-80% van je pr) of een 2 a 3tje op 80% van je huidige 1rm (dus ongeveer je normale 5rm). Hierdoor geef je je lichaam het signaal; houd je kracht/spiermassa, want we hebben het nodig.
Ik heb heus niet de wijsheid in pacht...en ik stel ieder advies op prijs en waardeer je commentaren
Ik denk dat het zo´n vaart allemaal niet loopt...ik heb de ervaring gemaakt dat ik helemaal niet met gewichten van 90% hoef te trainen.
Dat gewicht wat ik 5x5 kan drukken kan ik minimaal vermenigvuldigen met de factor 1,2. Dat is dan mijn 1 RM.
Ik heb vaak enkel 5x5 gedaan en richting een wedstrijd dan paar weken pieken met singles...doe ik echter te lang pieken stagneer ik en vind er i.p.v. progressie degeneratie plaats.
Een reden waarom jij wellicht ook voor een conjugate methode kiest waarbij je elke week boven 90% kunt trainen, echter met varianten van een bepaalde oefening.
Dat heeft niet mijn voorkeur...ik train met voorkeur tussen 70-85% zone...en ik kan stellen dat ik in al die jaren wat ik train godzijdank het aantal blessures op een hand kan aftellen...in tientallen jaren trainen slechts 2 blessures gehad.
Lees eens aub onderstaande artikel, wellicht kun je me dan een beetje volgen?
Is The Maximal Effort Method Killing Our Athletes?
By
Bret ContrerasJune 8, 2012
Guest Blogs,
Sport Specific Training
92 Comments
Today’s article is a guest blog by Anthony Mychal. Personally, I’m a “maximal strength” guy to the bone, but I enjoy hearing various arguments from other coaches. A while back I posted an article from Rob Panariello
HERE. I agree that at times, especially for certain athletes, there is merit in avoiding max strength work and progressive overload. I think you can build tremendous athletes by targeting qualities other than max strength and/or simply focusing on bar speed with submaximal loads. But my take is that max strength lays the foundation for many other qualities and should be the cornerstone of a proper S&C program. However, Anthony makes some very good points below. What do you think?
America is obsessed with strength, and for our athletes this obsession might be doing more harm than good. After all it’s the “
strength” and conditioning industry. But thanks to some forward thinking coaches, the question of “how strong is strong enough?” floats about.
Most performance coaches come from a strength background. We love lifting heavy things and questing for strength, so it’s only natural we want our athletes to do the same. But a player such as Kevin Durant makes money we can only fathom by being a good basketball player, not by being a good weightlifter.
Yet debates rage about whether athletes should train like powerlifters or Olympic weightlifters. Realistically, the answer is neither. Now, that’s not to say that they shouldn’t bench or squat. But both powerlifting and Olympic weightlifting are sports in themselves. How silly would it be for an Olympic weightlifter to play football to become explosive? As Buddy Morris once said, “If Olympic weightlifting made you a better football player, playing football would make you a better Olympic weightlifter.” Wouldn’t it?
WHY MAXIMAL EFFORT MIGHT BE MAXIMAL FAILURE
Health is the primary concern for an athlete, in both the short and long term. Is taking Kobe Bryant’s squat to 600 pounds going make him a better basketball player?
Probably not. To boot, the loading it requires would likely shed a few years from his playing days. That’s
millions of dollars we’re talking about.
We often associate
maximum muscular contraction with
strength. Westside popularized the three ways to get the former with the dynamic effort method (DE)—lifting a light(er) weight fast—the repeated effort method (RE)—lifting a light(er) weight to failure—and the maximal effort method (ME)—lifting a maximal weight.
But
achieving a maximum muscular contraction is different than getting stronger.
And for most athletes, a maximum muscular contraction akin to a 1RM never happens during their sport because that kind of effort isn’t repeatable.
Football players can’t gas themselves on one play.
A POTENTIAL SOLUTION
For athletes, the maximal effort method has been glorified for the wrong reasons. The following quote is taken from Westside Barbell’s Website:
The majority of the Soviet training was centered around 75-85% of a one-rep max for about 50% of all lifts, and 20% are done at 90-100%.
The Bulgarians trained mostly at 90-100% max. Circa-max weights are 90-97%. The Bulgarian system produced the highest results in weightlifting.
Why? They handled the highest average weights most often. It’s that simple. Yes, they had used a very select group of lifters, but that system was the best.
Glancing at that quote, it’s quite convincing that the Bulgarian system was superior. So we should go maximal or go home, right?
But here’s what gets lost:
you can still get strong training primarily in the 75-85% range, and this is something Dr. Yessis confirms.
“About 70% of strength work should be in the 70-85% range, which actually allows you to develop greater strength than when you lift only in the 90-100% zone.”
And considering most Soviets were only a few pounds behind the Bulgarians
in the Olympics, you can get
pretty darn strong.
Zatsiorsky, in
Science and Practice of Strength Training, deems this as the sub-maximal effort method, which he describes as lifting a load lighter than a maximum for sub-maximal number of repetitions. Most athlete’s need to be strong, we get it. Do they need to be Powerlifting strong?
No. The more physical sports positions will need
more strength comparatively, but athletes won’t be challenging world records.
For athletes, the Soviet’s method is better because you can get strong without being exposed to higher intensity stressors, which does three things.
First, it lessens the chance for injury. Kobe can only be Kobe on the court. Second, it allows more energy and nervous system reserves for sport-specific training.
Third, it allows speed, power, and reactivity to be better trained. Maximal effort strength training impairs the development of speed to an extent.
You’ll never be
as strong and
as fast as you can be at the same time, which is why speed athletes taper strength work closer to competition.
ARE INJURIES FROM MOVEMENTS? OR MAXIMAL EFFORT?
Some coaches have qualms with athletes bench pressing and squatting, citing shoulder and knee issues that can arise.
But are the movements causing the problems? Or are the methods? It’s much easier to keep form during a sub-maximal set, after all.
And here’s an observational anecdote taken from baseball. (Keep in mind this is nothing but a thought.)
At the highest level, pitchers are first in line for shoulder and elbow problems, even though catchers throw the ball just as much (if not more).
The difference?
Pitchers, throughout their career, are concerned with lighting up the radar gun. So there is a chance that it’s
less about the movement and
more about the intensity.
Now, I’m sure curveballs and sliders don’t help the situation. But, regardless, recovery is paramount. And it’s easier to recover from lower intensity training.
WHAT DO YOU THINK?
Of course, the sub-maximal effort method isn’t likely to proliferate anytime soon because working until exhaustion is ever appealing.
People don’t want to hear that training with less intensity and less effort can still produce gains in strength.
But Prilepin’s Table has the general formula for us; it’s just a matter of believing.
So what do you say? Can you believe?
) ga je zwaardere gewichten in je gewrichten (schouders en ellebogen bij het bankdrukken) "voelen".
...en weet je de beste stuurlui staan aan wal...je hebt altijd gasten die zeggen is dat alles wat je kunt, stelt toch niets voor?
