COME ALLENARE LE SKILLS?
Un concetto fondamentale da tenere in considerazione quando si vogliono allenare le Skills del Calisthenics è il concetto di buffer.
Il buffer indica che ogni sessione d’allenamento non deve essere portata a cedimento muscolare, ma bisogna considerare il cedimento tecnico, ovvero la perdita di qualità del movimento/Skills allenata.
Questo significa che l’allenamento deve comprendere tante serie con basse ripetizioni in modo da cumulare volume allenante, evitando appunto la perdita di qualità del movimento. In questo modo impareremo uno schema motorio di qualità tecnica, inoltre si avrà la possibilità di recuperare più velocemente in modo da poter affrontare la nuova sessione di allenamento in modo ottimale, svolgendo sempre un lavoro di qualità ed evitando l’incombere di infortuni.
Facciamo un esempio:
se volessimo allenare il Front Lever e abbiamo come tenuta solo 10” di Straddle, non sarebbe corretto fare poche serie da 10” che ci portano subito a cedimento tecnico (magari riusciremo a farne solo due), ma è più utile impostare un volume di lavoro isometrico totale di 30”, suddiviso in 6 serie da 5”, cioè lavorando con un buffer che corrisponde a un ½ del nostro massimale.
Ricapitolando: il buffer è fondamentale nell’allenamento delle Skills perché consente, senza andare a sfinimento muscolare, di memorizzare uno schema motorio di qualità.
Per il miglioramento delle Skills occorre, oltre il lavoro a buffer, il potenziamento globale del proprio corpo attraverso esercizi a corpo libero come push up, pull ups, dips ecc.
Di fondamentale importanza è il miglioramento della propria mobilità, in tal modo la Skills verrà eseguita in maniera più fluida senza avere delle rigidità muscolari che ne limitano la forma e il controllo
Come organizzare una sessione di allenamento?
Esistono numerose variabili che possono determinare come organizzare una sessione di allenamento per lo sviluppo delle Skills. Queste variabili possono dipendere dalla preparazione fisica generale del soggetto; quale Skills si decide allenare; i giorni di allenamento; durata della sessione; mobilità e molti altri fattori.
La cosa fondamentale è quella di riuscire a modulare, attraverso le diverse propedeutiche delle Skills, l’intensità dell’allenamento, rispettando i principi del buffer.
In generale una sessione di allenamento deve essere formata da lavoro di miglioramento tecnico specifico per la Skills (ad es. tenuta isometrica della propedeutica adottata); continuare con un lavoro di potenziamento generale a livello muscolare (ad es. pull ups, dips, affondi, squat ecc..); esercizi di potenziamento del core (hollow body, plank, l-sit, leg raiser ecc.); infine chiudere la sessione di allenamento con esercizi di mobilità.
Un esempio classico di programmazione settimanale divisa in tre giorni di allenamento può essere cosi strutturata:
Allenamento per lo sviluppo di Planche e Front Lever:
GIORNO 1 | GIORNO 2 | GIORNO 3 |
PLANCHE (ISOMETRIA)6X5” | PLANCHE (DINAMICO)5X5 | FRONT LEVER (ISOMETRIA)6X5” |
FRONT LEVER (ISOMETRIA)6X5” | FRONT LEVER (DINAMICO)5X5 | PLANCHE (ISOMETRIA)6X5” |
DIPS 4X10 | CHIN UP 3X8 | PULL UP ZAVORRATE 4X5 |
PULL UP 4X8 | V-PUSH UP 3X8 | DIPS ZAVORRATE 4X5 |
AFFONDI 4X10 xGAMBA | SQUAT JUMP 4X10 | PISTOL 3X6 xGAMBA |
CORE WORKOUT | CORE WORKOUT | CORE WORKOUT |
MOBILITY | MOBILITY | MOBILITY |
Questo è un esempio semplice di programmazione settimanale, basato sul lavoro specifico di due Skills, accompagnato da esercizi di potenziamento, ma le varianti possono essere tantissime.
Il lavoro dinamico per le Skills può essere ad esempio svolto con Planche lean Push ups e Front Lever Pulls.
La progressione settimanale può avvenire, ad esempio, aumentando i secondi di tenuta oppure le serie o ripetizioni. Si pone un obiettivo da raggiungere e una volta raggiunto si passa alla propedeutica successiva.
Per gli esercizi di potenziamento la progressione può avvenire con l’aumento del carico sulle zavorre o del volume (quindi più ripetizioni) oppure eseguendo una variante più complessa dell’esercizio stesso (es. pull ups –> pull ups in l-sit).
Vi ricordo che questo è soltanto un esempio, esistono molti programmi più complessi suddivisi in più giorni, con più Skills da allenare, altri obiettivi e livelli di allenamento differenti. Per avere un programma specifico vi consiglio di consultare un coach esperto o di approfondire l’argomento evitando allenamenti errati che portano sia ad infortuni e a progressioni lente nel tempo.
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