ENTRENAMIENTO DE LA FUERZA (I)

Son muchas las consultas sobre los importantes trabajos de fuerza a los que cualquier jugador de rugby en la actualidad deben llevar a cabo.

La fuerza es uno de los principales factores del rendimiento para cualquier deporte, sobre todo en deportes donde es necesaria una actividad motriz. Ésta se puede presentar en varios formatos o tipos y cada una de ellas tiene su forma de trabajo o programa de entrenamiento específico. Para poder desarrollar un tipo de fuerza u otro, entran en juego una serie de factores que se tendrán que modificar para poder obtener su máximo rendimiento. Una vez escogido el tipo de fuerza a desarrollar, es necesario saber en qué punto está el jugador de rugby para poder trabajarla de un modo u otro. Es importante conocer ese punto de inicio ya que el programa es individualizado y sin la información necesaria no será posible hacerlo. Para poder obtener toda la información que necesitamos, es esencial hacer una serie de pruebas fisiológicas y físicas a partir de una serie de test de valoración.

Antes de empezar a trabajar un tipo de fuerza específico es necesario hacer una serie de adaptaciones. Es necesario entrenar la técnica y la adaptación anatómica.

Entrenamiento de la técnica de ejecución

Este tipo de entrenamiento sirve para que el jugador de rugby realice correctamente los ejercicios que más tarde se programarán en el entrenamiento de fuerza.
Ejercicios recomendados: sentadillas, arrancadas, cargadas, press banca, jalón, curl, etc

Duración	2 – 4 semanas para jóvenes 0 – 1 semanas para experimentados
Intensidad	0 – 30 % para facilitar la ejecución del ejercicio
Nº ejercicios	Todos los que se quieran realizar
Nº repeticiones	6 a 10
Nº series	3 a 5
Descanso	2’ – 3’
Ritmo de ejecución	Moderado
Frecuencia semanal	2 y 3 sesiones

Entrenamiento de la adaptación anatómica

No tiene como principal objetivo el desarrollo de la fuerza. Es un método que tiene como objetivo preparar nuestro organismo muscularmente. Se recomienda realizar ejercicios con amplitud de movimiento y trabajo propioceptivo.

Duración	8 – 10 semanas para jóvenes  2 – 4 semanas para experimentados
Intensidad	30 – 60 %
Nº ejercicios	10 – 15
Nº repeticiones	15 a 30
Nº series	2 a 3
Descanso	1’ – 2’
Ritmo de ejecución	Moderado
Frecuencia semanal	2 y 3 sesiones

Nuestros aportes son sólo una guía general. No deje de consultar su apto físico con el médico y las sugerencias de su plan de entrenamiento con su preparador físico.

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GYM / WORKOUT

All Blacks Tight Five: Olympic weightifting training at Gravity gym in Christchurch




 Link: http://www.youtube.com/watch?v=WZMZAIrzFjc

MUSCLE STRENGTH

Muscle strength is improved primarily by increasing muscle size (hypertrophy) and the number of muscle fibers recruited. Muscles experience hypertrophy when the muscle fibers increase in size. Increases in muscle size are highly dependent on diet, genetics, muscle fiber types, and the kind of training performed.

Circulating hormones such as testosterone play a large role in the development of large muscles. Men have between 20 and 30 times more circulating testosterone than women, and it is for this reason, as well as the fact that men have more numerous and larger muscle fibers, that men can develop much bigger muscles than women. Keep in mind that genetics and individual differences play a role in the rate and degree to which muscles mass increases in either gender. Men and women who train similarly can increase their muscle strength, but because women have lower levels of testosterone and fewer and smaller muscle fibers than men do, they cannot increase muscle size the way men can.

Can supplements help me get stronger or leaner, develop more tone, or lose weight?

Millions of people rely on dietary supplements for everything from enhancing their sex lives to improving their athletic performances. There is essentially no systematic regulation of the dietary supplement industry, so there is no guarantee that any supplement will live up to its claims. More important, there is no guarantee that any supplement is safe. Some dietary supplements are probably safe and effective if consumed according to the manufacturers’ instructions. An example is the traditional use of vitamin and mineral supplements. Although the recommended doses can improve a deficiency resulting from a poor diet, megadoses can have toxic effects. Because dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA), there is no guarantee that what is stated on the label is actually in the supplement.

Will certain types of cardio help me burn more calories?

The type of exercise you select will determine the amount of energy you expend and, thus, how many total calories you burn. Many exercise modalities are marketed to women with the claim that they burn more calories, and the fitness consumer is left to wonder just what determines the number of calories burned during exercise. Just because you may sweat more in a particular workout (e.g., a cycle class or a hot yoga class) doesn’t necessarily mean that you are burning more calories. Additionally, acute bouts of exercise do not burn a huge number of calories. It is the consistency of the exercise that results in weight loss.

Understanding what determines how many calories your body burns during exercise and why your body obeys certain rules that dictate the magnitude of caloric expenditure is important when selecting exercises. With this knowledge you can create realistic goals for yourself with respect to fat loss and increased lean mass. In addition, you will be in a better position to discern the truth regarding many of the advertising claims that suggest that a particular exercise modality is best for caloric expenditure and weight loss. The fact is, the more you exercise, the more fit you will become. You will burn more total calories walking briskly or running 5 miles (8 km) than you will just 1 mile (1.6 km). So instead of burning 100 calories for 1 mile, you burn about 500, and that’s a lot more calories burned than if you had stayed on the couch. Bottom line: the harder you work, the more calories you expend, and you have to do this on a regular (ideally, daily) basis.

Read more from A Woman’s Guide to Muscle and Strength by Irene Lewis-McCormick.

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