Welches Training für TTricksen,Capoeira Akrobatik?? [Archiv]

Dobi

23-12-2006, 10:17

Hi!
Was sind die besten Übungen für die Akrobatik? Ich glaube kaum, dass man nur durch Kniebeugen weiterkommt. Welche Körperteile und welche Übungen sollte man machen??

mfg BlackDog

mhh, also maximalkraftkniebeugen sind schon ne gute grundlage für sprungkraft.
ansonsten wäre halt kraftmäßig ganzkörpertraining nich verkehrt.
und natürlich viel dehnen ( statisch und dynamisch ).
basic kicks drillen, kunstturnbasics üben und bischen training für die schnelligkeit/sprungkraft, sprich plyometrische übungen.

hier mal noch was aus nem anderen forum, aber nur zum thema krafttraining fürs tricken.

A Guide To Weight-training For Tricking
For the intermediate lifter. (V.2 -- 12/21/07)

Attributes of a Tricker

There are four major attributes a good weight-training routine must target in order to improve one's tricking:

-- leg power
-- rapid and strong hip extension
-- core strength
-- overhead bracing

Leg and hip strength are extremely important in order to maximize a tricker's vertical jump, as the height of a tricker's jump is largely dependent on his power / bodyweight ratio. Core strength is important in maintaining a tight body while twisting and producing good torque to twist faster. The ability to brace the body's weight and get a powerful block from the shoulders is important to performing handsprings and landing on your hands in a dive roll or out of flips.

Exercise Selection

With these attributes in mind, you can categorize exercises under these headings:

Leg power: squats (back, front (http://jva.ontariostrongman.ca/FS.htm), hack (http://jva.ontariostrongman.ca/HACK.htm), bulgarian (http://www.abcbodybuilding.com/exercise3/bulgariansquat.htm), zercher (http://www.abcbodybuilding.com/exercise3/zerchersquat.htm), etc.), deadlifts (conventional, sumo, romanian (http://jva.ontariostrongman.ca/RL.htm), bulgarian, zercher, etc.), glute-ham raises, calf raises and presses.
Hip extension: cleans, snatches, pulls (http://www.t-nation.com/readTopic.do?id=1175186), deadlifts, good mornings (http://jva.ontariostrongman.ca/GMOB.htm), pull-throughs.
Core strength: hanging raises (knee-ups, leg, pike, wiper), dragon flags, saxon bends, cable twists, side bends, cable crunches.
Overhead bracing: snatches, jerks, push presses, overhead presses and lockouts, overhead squats.

For the sake of even development and balance, weighted chest dips, pull-ups or chin-ups, and rows should be also be performed, but with a much smaller emphasis than the above primary exercises. Direct arm work primarily serves an aesthetic purpose and should be severely limited in a tricker's exercise program.

Coupled with these exercises, a tricker should also engage in a plyometric and explosive conditioning program in order to maximize the speed component of producing power as well as to increase his ability to instantaneously activate a larger percentage of muscle fibers to produce a greater force.

Explosive Exercises: Depth jumps, shock jumps, overhead medicine ball tosses

Activities like short sprints and hurdling can also be employed to both increase your cardiovascular fitness and improve your explosive capabilities. If you are able to superset these activities with heavy weight-training exercises such as squats or snatches (lift then immediately sprint then rest), you can create a very potent combination of strength and speed, while giving your lungs the workout of their life.

Designing a Routine

A 2-4 day per week schedule is optimal for the tricker on the go. One time proven schedule is the classic M, W, F where the training days are nonconsecutive. Another schedule is M, T, TH, F. You should schedule your routine so that you do your tricking during your "rest" days. You should keep at least 1 if not 2-3 days completely free of strenuous physical activity within your schedule to allow for adequate recovery.

An important consideration to be taken into account when designing a routine for strength is that strength is a skill and, therefore, like any skill is best developed through frequent submaximal repetition. To train for strength, you should keep your number of reps limited to 1-5 per set and perform multiple sets during your workout using loads that are greater than 80% of your one repetition maximum. Don't be excessive with your volume; for the most part, stay under 20 total reps per muscle group with about 15 reps being optimal at 80% and 7 reps at 90% of your one repetition maximum. You should not try to reach concentric muscular failure on any set unless you attempting to find your maximum. Keep your rest periods long -- 2-5 minutes in length -- in order to let your nervous and muscular systems completely recover. Maximally accelerate the concentric portion of your lifts while retaining good form.

Common Set x Rep Patterns for Strength: 5x3, 3x3, 4x2, 5x1, 5-4-3-2-1 as well as series of triples or doubles or singles

Beyond strength work, a tricker should performed a limited amount of hypertrophy-oriented work in order to preserve his existing muscle mass and promote new growth as necessary. Diet will ultimately determine fluctuations in bodyweight so do not fear that you will gain weight just by increasing your training volume. For hypertrophy, train, for the most part, with higher rep ranges (6-12) and perform multiple sets with workloads in the 70-85% range while keeping your overall volume larger than 20 total reps per muscle group. In most cases, about 30 total reps is optimal; do not excessively increase your volume beyond this. Rest periods should be less than 2 minutes in length and you may reach concentric failure if you wish.

Common Set x Rep Patterns for Hypertrophy: 5x5, 4x6, 3x8, 3x10, 2x12, 10x3

For plyometrics, keep the number of sets limited to 2-3 per exercise with no more than 7 repetitions per set. Keep contact with the floor minimal, instantly absorbing impact and rebounding into the air when required. Terminate sets before you become fatigued and sacrifice power and height (as applicable) in your jumps. I recommend performing plyometrics 1-2x per week on non-lifting days. However, if you choose to perform plyometrics on a weight-training day, you should perform these exercises first in your workout.

In general, the components of a resistance training workout should be structured in this fashion: plyometrics, then agility work, dynamic or speed work, Olympic lifts, strength work, hypertrophy work, and finally general physical preparedness (GPP) or exercise complexes. It is not necessary or even desirable to perform all of these in a single workout, but if you are wondering about the order components should go in then this is a good guide.

Warm-up

You should perform a specific warm-up prior to performing the major compound exercises in each of your weight-training sessions. A good specific warm-up is 10 x 65%, 2 x 70%, 2 x 75% where the % is of your one repetition maximum; this type of warm-up is specifically applicable to strength training where loads greater than 80% of your 1-RM are used. The first set is an actual warm-up while the next two sets are acclimation. Acclimation sets are particularly important because they prime your neural pathways for the movement, getting you "into the groove."

Before your weight-training session, it's good practice to do a general warm-up. This should be a vigorous full-body activity that elevates your heart-rate and causes you to break a slight sweat within 4-8 minutes. Running on a treadmill, lightly-weighted squats alternated with good mornings (with an empty bar, for example), or light full squat snatches are fine ideas.

Progression

In order to help ensure continual progress by preventing plateaus and stagnation as well as curing the boredom that can occur over time, you should vary your exercises and their parameters frequently. For strength work, every 2-3 weeks is ideal. For hypertrophy-oriented, every 3-4 weeks is appropriate. Use your judgement and keep an exercise or parameter longer or change it sooner as you deem necessary but do not stray too far from this recommendation.

To further aid progress, you should keep a training log and calculate your exercises' volume and average load per rep for each workout. Then make sure to increase one or the other each session.

As examples of these calculations:

Push Press: 3 x 5 x 200 = 3000 lbs lifted @ 200 lbs / rep
Push Press: 5x200, 5x210, 5x220 = 3150 lbs lifted @ 210 lbs / rep
Push Press: 7x210, 5x220, 3x230 = 3260 lbs lifted @ 217.3 lbs / rep

The average load per rep is total volume divided by the number of sets divided by the average number of reps performed.

Sample Weights Routine

Monday

Back Squats (4 x 2 @ 90% to start)

Front Squats (5 x 5 @ 80% to start)
Cable Pull-throughs (3 x 8-10)

Weighted Pull-ups (2 x 10-12)

Wednesday

Push Presses (4 x 2 @ 90% to start)

Weighted Dips (3 x 8-10)
Standing Military Presses (3 x 8-10)

Standing Overhead Lockouts (3 x :20 @ max military press to start)

Friday

Snatch-Grip Deadlifts (4 x 2 @ 90% to start)

Romanian Deadlifts (5 x 5 @ 80% to start)
Bulgarian Split Squats (3 x 8-10)

Unilateral DB Rows (2 x 10-12)