Du trener jevnt og trutt, men du må erstatte de tunge øvelsene med eksplosive drag og vendinger. Det er de øvelsene med eksplosiv utførelse man blir eksplosiv av.
Her må jeg arrestere deg og dessverre fortelle deg at du er offer for en feilaktig, men dessverre vanlig misoppfatning om at idrettsutøvere bør trene eksplosive øvelser for å bli bedre i idretten sin.
Petter har nå også innledet et samarbeid med en tidligere landslagskeeper i fotball som han får privat-timer hos, så jeg kan love deg at han er i de beste hender. Et tverrfaglig samarbeid mellom keepertrener og personlig trener på styrke/spenst/hurtighet vil gjøre Petter til en av Norges beste keepere, garantert. Det er viktig med innspill, men direkte feilaktige innspill har ingen hensikt, selv om intensjonene er gode. Her har du en del forskning som støtter min filosofi, så om du er uenig i dette er det fint om du kan komme med forskning som kan vise dine synspunkter.
The Case Against Explosive Weight TrainingA Rebuttal to the NSCA Position Paper on Explosive Training
by Ken Mannie, Strength and Conditioning Coach - Michigan State SpartansIntroduction
The subject of explosive weight training is one that has been in the center of a maelstrom among strength and conditioning practitioners for quite some time. The National Strength and Conditioning Association (NSCA) recently published a position paper35 advocating the use of so-called explosive weight training movements, which purportedly offer trainees a distinct advantage in speed and power development over those who choose to incorporate more controlled movements. It is also suggested in the position statement that explosive weight training movements prepare the body for the exorbitant, potentially traumatic forces of competition more so than other strength training techniques.
For the purpose of this article, only the explosive lifts will be discussed. These include -- but are not solely restricted to -- the Olympic lifts (i.e., the snatch and clean and jerk), power clean, speed-squats, push jerks and any variations of these movements. Basically, any movement performed in a rapid, jerky manner where momentum plays a key role in the execution and/or completion of the movement would be included.
The intent of this paper is three-fold: (1) to elucidate the fact that ballistic weight training movements carry with them the highest injury potential of any resistance exercises performed in the weight room setting; (2) to dispute the erroneous notion that there exists a definitive physiological or biomechanical mechanism by which ballistic weight training movements result in a distinct and irrefutable advantage over controlled, high tension resistance exercises in producing and/or enhancing speed, power or athletic skill development; and (3) to offer safer, more efficient and more productive training alternatives.
The Risk Factors
It is an accepted premise that all types of resistance modes and/or ideologies will have a certain degree of risk attached to them. This is why instruction and supervision are paramount in resistance training programs, regardless of the lifting movements being performed. There will also be contraindications regarding exercise prescription in isolated cases due to past injuries, structural abnormalities and other physical impediments. As with any physical activity, there exists an assumption of risk with strength training and this is why the participants must be well-schooled regarding lifting/spotting techniques and the myriad of safety guidelines which are of utmost importance in the weight room setting. With judicious care, the majority of the environmental risks associated with the weight room can be effectively controlled.
However, the aforementioned ballistic lifts are immersed in inherent dangers, even when supervision and correct techniques are evident. There exists a preponderance of evidence4,5,8,9,10,14,17, 21,22,23,29,33,34,38 indicating that so-called explosive weight training movements carry a high risk of injury, both acutely and cumulatively, to muscle tissue, fascia, connective tissue and bony structures. Westcott38 states that the acceleration and deceleration forces placed on involved tendons, ligaments, muscle fascia and bone create both initial and terminal stresses on these structures which are likely to produce training injuries.
Several of the lifts being examined here -- primarily the Olympic lifts, power cleans and their analogs -- cause repetitive forced hypertension of the lumbar spine. This forced hyperextension can lead to any number of physical anomalies and injury defects including lumbar sprain, strain, disc injury or a condition known as spondylolysis, which consists of a fracture of the pars interarticularis (an area between the superior and inferior articulating facet on a single vertebra). Dangles et al.3 noted a 44% incidence of spondylolysis in a group of 47 Olympic lifters, while Kotani et al.22 identified the condition in 30.7% of 26 male lifters. It is important to note that these were experienced lifters. Dr. Lyle Micheli, a past president of The American College of Sports Medicine (ASCM), has also indicated that ballistic weight training contributes to spondylolysis.14
Konklusjonen er dermed at idrettsutøvere ikke bør trene hovedsaklig eksplosivt, fordi det gir et større skadepotensiale enn øvelser gjort i mer kontrollerte former. Flere fotballspillere burde lagt større vekt på kostholdet sitt og trent mer styrke. Petter sitt mål nå er å få opp fysikken på et nivå som kan matche de beste fotballkeepere i Norge, og samtidig ha vekt på og utvikle det rent keepertekniske.
Komplett rapportReferanser:
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