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Was Gewichtheber vom CrossFit lernen können
Gewichtheben hat in den vergangenen Jahren durch CrossFit erheblich an Popularität gewonnen und Reißen und Stoßen sind wesentliche Bestandteile des Trainings und Wettkampfs. Die Weightlifting Events gehören immer zu den spektakulärsten und spannendsten Teilen von CrossFit -Wettkämpfen und sind nicht nur bei den Athleten besonders beliebt, sondern begeistern auch das Publikum.
CrossFit und Gewichtheben können auch abseits von technischer Ausführung des Reißens und Stoßens viel voneinander lernen.
Heute soll es vor allem darum gehen, was sich Gewichtheber von CrossFittern abschauen und für ihr eigenes Training verwenden können.
[fusion_dropcap boxed=”yes” boxed_radius=”” class=”” id=”” color=””]1.[/fusion_dropcap] Vielfalt ist der Schlüssel zum Erfolg
Im Gewichtheben dominieren die beiden Wettkampfübungen Reißen und Stoßen mit ihren jeweiligen Zubringern das Training. Um erfolgreich zu sein und sich zu verbessern, trainieren viele Athleten hochspezifisch und oftmals sehr einseitig. Bewegungsvielfalt ist leider in vielen Gewichtheberhallen ein Fremdwort, doch zeigen sportwissenschaftliche Erkenntnisse und persönliche Erfahrung, dass der im CrossFit herrschende Grundsatz das Training ständig zu variieren vor allem neue Trainingsreize setzt und Plateaus überwindet.
Grundlagentraining im athletischen Bereich ist nicht nur essentiell für einen langfristigen Leistungsaufbau, sondern schützt auch vor zu einseitiger Belastung und dem damit verbundenen Verletzungsrisiko.
CrossFit bietet eine unendliche Zahl an Übungen, die zusätzlich zum normalen Gewichthebertraining absolviert werden können. Auch vor dem hohen Volumen und der Komplexität mancher Übungen aus dem CrossFit sollte man nicht zurückschrecken.
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[fusion_dropcap boxed=”yes” boxed_radius=”” class=”” id=”” color=””]2. [/fusion_dropcap]Eine Cardioeinheit pro Woche schadet nicht
Gewichtheber hassen Laufen. Allein bei den Worten Ausdauertraining oder Cardio bekommen die meisten Gewichtheber schon Schnappatmung. Das muss aber gar nicht sein. Kardiovaskuläres Training vor allem in der Grundlagenphase kann auch für Gewichtheber, bei denen Schnell- und Maximalkraft die entscheidenden Kriterien sind, von Vorteil sein.
Grundlagenausdauertraining eignet sich für sogenannte aktive Erholungsphasen und hilft dabei, das Trainingsvolumen in Aufbauphasen besser bewältigen zu können. Wenn keine Basis an Fitness gelegt wurde, dann tut sich der Körper schwer hohes Trainingsvolumen wegzustecken und regeneriert auch langsamer.
Es muss auch nicht immer laufen sein. Regelmäßig Fahrrad fahren, schwimmen oder rudern macht sogar recht viel Spaß!
[fusion_dropcap boxed=”yes” boxed_radius=”” class=”” id=”” color=””]3. [/fusion_dropcap] Der Trainingsplan ist nicht alles
Die meisten Trainingspläne von Gewichthebern sind hochspeziell, selbst die Aufwärmsätze sind vorgegeben und man weicht in der Regel nicht von den Vorgaben des Trainers ab. Meist folgt man einem strikten System von Belastungs- und Entlastungswochen und das Trainingsvolumen sowie die Intensitäten sind genauestens kalkuliert und berechnet.
Trainingspläne für spezielles Training im Gewichtheben sind eine Kunst und Wissenschaft für sich und jeder Trainer hat seine eigenen Ansichten und Erfahrungen wie er Athletinnen und Athleten zu Höchstleistungen bringen kann.
Doch manchmal spielt das Leben nicht so mit und man hat einen schlechten Tag oder viel Stress und die Vorgaben aus dem Trainingsplan sind einfach nicht erfüllbar. An solchen Tagen krampfhaft an den vorgegebenen Übungen und Lasten festzuhalten ist nicht immer sinnvoll. Manchmal sind ein paar andere Übungen oder lediglich etwas Athletiktraining völlig ausreichend.
Genauso verhält es sich andersherum, manchmal hat man einfach einen extrem guten Tag und ein Gefühl, dass man heute den schon langersehnten PR schaffen kann, auch wenn er nicht auf dem Plan geht. Wenn sich die Möglichkeit ergibt, einfach mal sämtliche vorgegebenen Werte und Lasten zu vergessen und auszutesten was so geht, dann spricht nichts dagegen sofern man sich nicht in einer sensiblen Phase einer Wettkampfvorbereitung befindet.
Ab und zu mal den Trainingsplan über Bord zu werfen und nur das zu machen, was einem wirklich zu 100% Spaß macht, ist für Amateurathleten vollkommen legitim. Nicht nur der Körper braucht Erholung und Abwechslung, sondern auch der Kopf. Aus solchen Trainingseinheiten schöpft man in der Regel neue Energie, um danach wieder diszipliniert dem Trainingsplan zu folgen.
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MORE ABOUT WEIGHTLIFTING LIFESTYLE
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ABOUT THE AUTHOR
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Isa
CrossFit and weightlifting athlete
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