La forza muscolare

Per i praticanti di Powerlifting e Streetlifting è fondamentale parlare del concetto di FORZA MUSCOLARE.

Cos’è la forza?

“La forza è la capacità muscolare di vincere o di opporsi ad una resistenza esterna tramite l’impiego dei muscoli”

Quindi da questa definizione ne deriva che per forza muscolare si intende la capacità di un muscolo di sviluppare attivamente una tensione neuro-muscolare per opporsi a delle resistenze esterne.

La forza muscolare, a sua volta, è determinanti da vari fattori:

– il diametro trasverso dei muscoli (2-3 kg per cm2 di area trasversa)

– il numero di fibre rapide

– la capacità di reclutamento delle unità motorie

– la coordinazione muscolare, cioè la capacità di far lavorare in sinergia i muscoli antagonisti e quelli agonisti al movimento

– la lunghezza iniziale del muscolo

– il numero di unità motorie reclutate

A seconda di come viene espressa, la forza muscolare si distingue in tre forme fondamentali, chiamate in:

  • forza massimale
  • forza esplosiva (o veloce)
  • forza resistente

Forza massimale

È la forza più elevata che il sistema neuro-muscolare è in grado di sviluppare attraverso una contrazione volontaria

Questo tipo di forza rappresenta un elemento fondamentale per lo sviluppo prestazionale di un atleta che svolge una qualsiasi disciplina sportiva che non sia tipicamente di resistenza. Poiché, grazie allo sviluppo di questa tipologia di forza, vengono migliorate tutte le altre componenti della forza.

L’allenamento della forza massimale avviene tramite sovraccarichi di tipo massimale eseguiti con molte serie da basse ripetizioni (da una a tre ripetizioni).
la forza massimale inoltre può essere distinta in:

  • Forza massimale isometrica o statica: rappresenta la massima forza che il sistema neuro-muscolare riesce ad esercitare in una contrazione volontaria contro un ostacolo fisso, quindi che non esercita movimento. Come ad esempio spingere un muro, anche se non vi è movimento si sta esprimendo forza.
  • Forza massimale dinamica: rappresenta la massima forza che il sistema neuro-muscolare riesce a produrre in una contrazione volontaria durante un movimento. Quindi in questo caso avviene uno spostamento. La forza massimale dinamica può essere positiva o concentrica (cioè che vince la resistenza opposta); oppure forza dinamica negativa o eccentrica (cioè che frena la resistenza opposta).

Forza resistenza

È la capacità dell’organismo di opporsi all’affaticamento in prestazioni di forza di lunga durata

Questo tipo di forza è quella tipica negli sport di resistenza dove occorre eseguire un gesto di forza per un determinato numero di volte o per un tot di tempo specifico, dove i carichi sono medio-bassi, come ad esempio la maratona o eventuali WOD del Crossfit.

Forza rapida o veloce

Chiamata anche forza esplosiva, è la capacità del sistema neuro-muscolare di superare le resistenze con elevata rapidità di contrazione. Caratterizzata da massima accelerazione contro resistenze non massimali ma sub-massimali.

È il tipo di forza più utilizzato, perché in quasi tutti gli sport è richiesto un’espressione di forza con accelerazioni di gesti motori, come i salti, i tiri e gli scatti, stop improvvisi, cambi direzionali. Tutti gesti che devono essere eseguiti con una certa rapidità

Come allenare la forza

I metodi per lo sviluppo della forza si realizzano attraverso l’impiego di una resistenza esterna, che provochi tensioni adeguate nel muscolo. Essi sono numerosi e comprendono sia l’utilizzo di sovraccarichi, bande elastici che generano diverse resistenze, posizioni del corpo atti ad aumentare l’intensità dell’esercizio, variazioni delle caratteristiche esterne (corsa in salita, su sabbia…), l’utilizzo della gravità e tutto quello che in qualche modo può comportare una resistenza per il muscolo.

L’allenamento della forza, essendo un fattore specifico di ogni prestazione, avviene seguendo due differenti percorsi: uno legato alla forza generale e l’altro a quella specifica.
Il primo permette la costruzione integra di un individuo, tramite esercizi orientati a sviluppare in maniera globale di tutta la muscolatura; il secondo ha come obiettivo lo sviluppo della forza legata al gesto tecnico specifico della competizione di un determinato sport.

Inoltre le diverse espressioni della forza seguono una diversa metodologia di allenamento.

Un numero basso di ripetizioni ad alta intensità, quindi con carichi elevati che vanno dall’80% del 1RM in poi, agisce sulla forza massima.

Un numero elevato di ripetizioni a carichi bassi, inferiori al 70% del’ 1RM, agisce invece sulla forza resistente.

Infine, carichi della stessa entità, che oscillano dal 70% all’ 80% del 1RM, per 4-8 ripetizioni a velocità massima sviluppano la forza veloce.

Con 1RM si intende la massima forza esercitata per vincere una resistenza in una singola ripetizione. Per esempio un atleta può eseguire una ripetizione di Squat con un Massimo di 100 kg, il suo 85% sarà 85 kg, il suo 65% sarà 65 kg, e cosi via dicendo.

Con un allenamento che mischia metodi per la forza massimale, veloce e resistente è possibile ottenere una significante ipertrofia muscolare oltre allo viluppo della forza stessa. Invece un allenamento prettamente di natura ipertrofica sembrerebbe aumentare principalmente la dimensione muscolare con guadagni minori in forza massima.

Conclusioni

Esiste una forte correlazione tra forza e dimensioni muscolari, tale che risulta abbastanza difficile o impossibile riuscire avere ipertrofia muscolare senza un conseguente aumento di forza massima, a meno che non si adottano allenamenti per la forza relativa, che promuovono un aumento di forza massima attraverso adattamenti di origine neurale più che muscolare, come accade ad esempio nelle arti marziali dove il peso del corpo è rilevante.

Concludiamo dicendo che non esiste un metodo migliore per aumentare la forza. Il tipo di forza richiesto deve dettare quindi selezione degli esercizi, numero di set, ripetizioni, lunghezza delle pause, velocita di movimento e frequenza di allenamento.

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