wyskok-silownia

ciekawy art światowej klasy trenera (trenował wielu olimpijczyków i kulturystów)

Abandon the Back Squat?

Q: I've read that some strength coaches have practically abandoned the back squat in favor of the front squat, citing that the front squat almost can't be screwed up and poses less risk to the athlete. What do you think about that? And what do you think is a top front squat?

A: Well, the front squat is more highly correlated with performance in lower body extremity sports than the back squat. In bobsledding, alpine skiing, and speed skating, the front squat can help predict times. So, the front squat is a better predictor lift when it comes to testing.


Why? Because if you cheat in the front squat you'll kill yourself. For example, you can lift more weight in the back squat with some forward leaning. You can't do that in the front squat without hurting yourself.

That said, you can't throw away all your tools. I partly agree with these coaches, but I'll keep the back squat in my toolbox. I use a lot of split squats too. There are over seventy ways to squat; saying you need only one is like saying you only need a hammer to build a house.

The best front squat I've ever seen was by a 165-pound weightlifter who front squatted 534 pounds. This wasn't an American college football version either; this guy was ass down, left a stain on the carpet. The strongest front squatters I've seen are guys doing around 3.3 times body weight.

As for the style of front squat, I prefer the Olympic version rather than arms-crossed style. Now, if the lifter's arms are too big or he lacks flexibility, then he can use straps.

One thing to remember when using front squats is to never do more than six reps per set. This is because your rhomboids tire out isometrically before your squads tire concentrically. You don't want to get to a point where you're squatting with a kyphotic posture. That's when accidents happen.

So if you're going to do sets of six, you're going to do usually between five and ten sets. The guy I mentioned above who front squats 534 (an Olympic silver medalist) would do ten sets of six of front squats in the morning and ten sets of ten of back squats at night!

A tu Michalek17 rozpisuje Ci przykladowy cykl na 8 tygodni w przysiadach na trening 2 razy w tygodniu.

TYDZIEN 1) PON. 1 SERIA X 6 POWT. -50%,3X6-65% CZWARTEK 1X6-50%,3X6-65%
TYDZIEN 2) PON. 1X6-50%,3X6-65% CZWARTEK 1X6-50%,1X5-65%,3X6-70%
TYDZIEN 3) PON. 1X6-50%,3X6-65% CZWARTEK 1X6-50%,1X5-65%,3X6-75%
TYDZIEN 4) PON. 1X6-50%,1X5-65%,3X6-75% CZWARTEK 1X6-50%,1X5-60%,1X4-70%,3X4-80%
TYDZIEN 5) PON. 1X6-55%,3X6-70% CZWARTEK 1X6-55%,1X5-65%,1X4-70%,3X3-85%
TYDZIEN 6) PON. 1X6-55%,3X6-70% CZWARTEK 1X6-55%,1X5-65%,1X4-70%,3X3-85%
TYDZIEN 7) PON. 1X6-55%,3X6-70% CZWARTEK 1X6-55%,1X5-65%,1X4-70%,3X3-90%
TYDZIEN 8) PON. 1X6-55%,3X6-70% CZWARTEK 1X6-55%,1X5-65%,1X4-70%,3X3-90%

A tutaj 2 inna rozpiska troche wydaje mi sie bardziej obciazajaca.

ROZPISUJE CI TYM RAZEM TYLKO SERIE WLASCIWE BEZ ROZGRZEWKOWYCH

TRENING 1) 3 SERIE X 3 POWT.-86%
TRENING 2) 3X3 OBC. Z TRENINGU 1) PLUS 2 KG.
TRENING 3) 2X3 OBC. Z TRENINGU 2) PLUS 2 KG.
TRENING 4) 3X3 OBCIAZENIE Z TRENINGU 2)
TRENING 5) 3X3 OBC. Z TRENINGU 3)
TRENING 6) 2X3 OBC. Z TRENINGU 5) PLUS 2 KG.
TRENING 7) 3X3 OBC. Z TRENINGU 5)
TRENING 8) 3X3 OBC. Z TRENINGU 6)
TRENING 9) 2X3 OBC. Z TRENINGU 8) PLUS 2 KG.

I tak jedziesz w kolko dokad sie da.Mam nadzieje ze zalapales o co tu chodzi.

A inne dodatkowe cwiczenia jak wykroki czy uginania nog na maszynach rob obciazeniami zeby robic 3x8 albo 4x6 lydki natomiast bym traktowal inaczej co wiem z wlasnego doswiadczenia i literatury i robilbym wspiecia 3x15 a jak chcesz mniej to nie schodzilbym ponizej 12.

P.S. widze Junior ze korzystasz glownie z zachodniej literatury tak jak ja Fakt faktem jest wiele swietnych opracowan po angielsku.Podrawiam.

Po polsku prawie nic nie ma...