[fusion_builder_container admin_label=”” hundred_percent=”no” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”” margin_bottom=”” padding_top=”” padding_right=”0px” padding_bottom=”” padding_left=”0px” admin_toggled=”no”][fusion_builder_row][fusion_builder_column type=”3_5″ layout=”3_5″ spacing=”yes” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”” border_color=”” border_style=”solid” border_position=”all” padding_top=”0px” padding_right=”10px” padding_bottom=”0px” padding_left=”10px” margin_top=”0px” margin_bottom=”0px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_imageframe image_id=”520867″ max_width=”” style_type=”bottomshadow” blur=”” stylecolor=”#3f3f3f” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”none” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https://www.weightlifting-shop.com/wp-content/uploads/2018/10/Max-Blog-Krafttraining.jpg[/fusion_imageframe][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”rgba(54,56,57,0)” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” margin_top=”30px” margin_bottom=”50px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_button link=”https://www.weightlifting-shop.com/en/community-category-training-tips/” text_transform=”” title=”” target=”_self” link_attributes=”” alignment=”left” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” color=”custom” button_gradient_top_color=”” button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_width=”” size=”small” stretch=”no” icon=”” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” border_radius=”0″]Trainingstipps[/fusion_button][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””]

Wie wichtig ist Krafttraining für das Gewichtheben?

Dieser Beitrag fundiert nicht auf wissenschaftlich belegten Studien, sondern ist lediglich eine subjektive Einschätzung.

Da Gewichtheben eine Sportart ist, bei der ein hohes Kraftlevel extrem vorteilhaft sein kann, ist die Frage über die Wichtigkeit selbstbeantwortent.

Krafttraining dient ja nicht nur dazu, dass du nackt besser aussiehst, sondern macht dich einfach stark. So kannst du das Krafttraining als Einstieg in eine neue Vorbereitung nutzen, um dir einen kleinen Vorteil gegenüber deinen Konkurrenten zu verschaffen oder einfach kleine Baustellen wie muskuläre Disbalancen auszugleichen. Aber auch begleitend zur bereits laufenden Vorbereitung ist Krafttraining keine schlechte Idee!

Du bist früher mit dem Training fertig als gedacht?

Dann trainiere die Antagonisten, die Gegenspieler deiner ständig genutzten Muskulatur wie Bauch oder Beinbeuger.

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Lediglich in der Ausprägungsphase, in der „heißen“ Phase unmittelbar vor Wettkämpfen fahre ich das Krafttraining herunter, da liegt die Regeneration im Vordergrund und wenn ihr eure Hausaufgaben gemacht habt, seid ihr bereits stark und könnt stattdessen in der Sauna, in der Physio oder aber auch zuhause bei Bauer sucht Frau abchillen.

Wie verhält es sich mit Krafttraining im Falle einer Verletzung?

Im Falle einer Verletzung muss man das Krafttraining an die jeweilige Verletzung anpassen, logisch. Das Training an Maschinen ist zwar nicht so wirkungsvoll wie das normale Gewichtheber-Training, hilft einem aber über Wasser zu bleiben. Weiter habt ihr in der Verletzungsphase Zeit, euch ausgiebig mit euren Baustellen zu beschäftigen. Das ist auch der Grund weshalb Profis meist stärker aus einer Verletzung zurückkommen. Think about it.

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Zum Thema „Krafttraining in der Verletzung“ kann ich ein wenig aus dem Nähkästchen plaudern

Erst kürzlich bin ich aus einer größeren Verletzung zurückgekehrt. Diagnose: Ödem im Schambein. Nachdem feststand, dass ich vermutlich etwas länger ausfallen werde, lief im Hintergrund bereits die Planung für mein Aufbautraining. Zusammengenommen hatte ich drei Kraftpläne, die voneinander wussten.

Plan #1

enthielt das Rehatraining, welches über den Olympiastützpunkt Heidelberg abgedeckt wurde. Viele Stabi-Übungen und Training in den ISO MED Geräten. Hauptaugenmerk lag dabei auf muskulären Disbalancen und der Kräftigung der kleinen Muskulatur.

Plan #2

wurde von meinem Personal Coach geschrieben und beschäftigte sich mit meinen Schwachstellen (welche vermutlich auch zu meiner Verletzung geführt haben) sowie der leichten Wiederbelastung meiner Adduktoren (von der Verletzung betroffen).

Plan #3

wurde von meinem Heimtrainer erstellt und sollte dem uneingeschränkten Kräftezuwachs dienen. Bankdrücken, Bankziehen, Klimmzüge mit Last, Dips in feinster Bodybuilding-Manier.

Alles in allem habe ich ein breites Spektrum an Übungen mit verschiedensten Ausführungen und Lasten trainiert, um letztenendes mit einem guten Kraftniveau wieder in das Aufbautraining für die WM Vorbereitung einzusteigen.

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BEITRAG TEILEN

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BEI UNS ERHÄLTLICH

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MEHR TRAININGSTIPPS

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ÜBER DEN AUTOR

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Max

Gewichtheber, Instagramer und angehender Coach

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WEITERE BLOGARTIKEL

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