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ciboe

TRABAJO DE FUERZA
26-June-2014 21:05

Registrado: 9 años antes
Mensajes: 12

El trabajo de la fuerza es un tema complejo.

En Crossfit creo que hemos tenido algunas carencias, pero poco a poco se van viendo cambios. Ahora, en la mayoría de los box se añade un trabajo de fuerza después del calentamiento (antes del WOD). Aún así, creo que es un trabajo muy mejorable porque no se suele periodizar y, por lo que yo he visto (y he trabajado en box), no es muy progresivo y parece poco estudiado. No es una crítica, sólo se trata de un detalle a observar, pues creo que el trabajo de la fuerza es sumamente importante para evitar lesiones y poder aumentar el rendimiento en nuestros WOD,s.

Sería interesante que compartiéramos cuales son los trabajos de fuerza que estamos llevando a cabo en nuestros Box,s; y seamos un poco críticos para comentarlos/mejorarlos entre todos.

Si estáis interesados, dejar aquí vuestras opiniones y abramos debate.

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Dexter

Re: TRABAJO DE FUERZA
27-June-2014 18:36

Registrado: 9 años antes
Mensajes: 1

Saludos!

Tienes mucha razón. Creo que el problema a la hora de implementar un programa de fuerza progresivo, es la cantidad de movimientos y ejercicios, con sus respectivas variables, que pueden aparecer en los WOD.

En mi caso, lo que suelo hacer, es dedicar al menos tres días de entreno semanales a los ejercicios "clásicos": Squats, Bench Press, Pull Ups y Dead Lifts. Los realizo siguiendo los patrones clásicos del entreno de la fuerza. Lo malo de esto es que esos días hay más dificultad a la hora de llevar a cabo los WODS con un buen rendimiento, por la fatiga muscular.

La idea de trabajar la fuerza inmediatamente antes del WOD me parece aún más contraproducente.

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ciboe

Re: TRABAJO DE FUERZA
27-June-2014 20:59

Registrado: 9 años antes
Mensajes: 12

Dexter escribió:
-------------------------------------------------------
> La idea de trabajar la fuerza inmediatamente antes
> del WOD me parece aún más contraproducente.

Depende cual sea tu objetivo. Lo normal es trabajar la potencia antes, después la fuerza y luego los trabajos que implicaran fibras más lentas que los anteriores (pero esto también depende de nuestro objetivo).

Si, por ejemplo, quiero hacer una buena marca o quiero entrenar para subir el rendimiento en algún WOD en concreto (por ejemplo un Cindy), lo correcto sería hacer esto en primer lugar. Y yo luego no metería un trabajo de fuerza, a no ser que fuera en grupos musculares no trabajados en el WOD (lo cual va a ser difícil en la mayoría de los WOD,s).

En cualquier otro caso, yo metería el trabajo de fuerza antes que el WOD, porque podría realizarlo sin interferencias negativas. Hay que tener en cuenta que los trabajos de fuerza por encima del 80% de 1RM van a activar la sincronización de fibras musculares y esto va a poner en juego fibras lentas e intermedias que ya habríamos agotado (posiblemente) durante el WOD. El trabajo de fuerza no llegaría a ser eficaz, y tendría un efecto más metabólico que de ganancia de fuerza. En cambio, la mayoría de los WOD,s priorizan en la ganancia de VO2máx y suelen trabajar en rangos de hipertrofia; sólo algunos muy concretos trabajan en rangos de fuerza (y yo sólo los recomendaría en personas avanzadas y con mucha base de fuerza). Esto no se va a ver perjudicado por un trabajo de fuerza anterior y mucho menos si la planificación de la fuerza va acorde con el WOD posterior. La ganancia de VO2max no va a disminuir; y el trabajo en rangos de hipertrofia puede completar el trabajo previo de fuerza si son los mismos grupos musculares o incluso antagónicos. Otra opción es meter otros grupos musculares, pero yo eso sólo lo hago para los ejercicios de potencia (es decir: yo no metería un trabajo de fuerza de deadlift y luego un WOD que implicara clean o snatch con una carga interesante).

Pero como todo, depende de cual sea mi prioridad; y esto es sólo mi opinión.

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Kalippodefresa

Re: TRABAJO DE FUERZA
27-June-2014 21:59

Registrado: 9 años antes
Mensajes: 3

Yo prefiero hacerlo por separado, igual no es la mejor programación, pero hago lunes miercoles y viernes crossfit y martes y jueves fuerza máxima o submáxima, eso si coincido que si haces todo en la misma sesión, desde luego que es mejor hacer la fuerza antes que el WOD porque si lo haces después no haces ni fuerza ni ná.
¿Que tipo de programación seguís pa la fuerza? porque lo hago un pococ al tuntún....

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ciboe

Re: TRABAJO DE FUERZA
28-June-2014 11:04

Registrado: 9 años antes
Mensajes: 12

Trabajar 3 días una sesión de CrossFit y 2 días Fuerza está bien. El tema es como programas los trabajos para que no interfieran unos en otros y consigamos un máximo rendimiento con cada uno de ellos; eso es lo realmente complicado.

A tu pregunta... Yo programo mi trabajo de fuerza, ahora mismo, de la siguiente manera: Sólo trabajo con bench press, strict press, pull-up con lastre, dip con lastre, squat (front, back y OHS) y deadlift. Los ejercicios no los cambio nunca, pero si la rutina de fuerza, la cambio cada mesociclo (que para mi suelen durar de 2 semanas a 1 mes, depende el tipo). Ahora estoy trabajando con unas rutinas de mi cosecha y consiste en hacer un trabajo de fuerza básica seguido de otro de hipertrofia, y me está dando buenas sensaciones. La rutina consiste en: 3x5/3´ al 85% de 1RM seguido de 4x10/90´´ al 70% de 1RM. Lo importante es cambiarla en el momento que se estanque.

Mi programación actual es:
Lunes: Deadlift y Bench Press + un trabajo auxiliar de remo horizontal + CC(8 a 10Km) + trabajo de core.
En lugar de la CC lo ideal sería hacer un trabajo (cardio) de remo; pero yo hago la CC por comodidad.
Martes: Pull-up con lastre + WOD + trabajo de core
Miércoles: Me lo tomo como descanso activo y suelo entrenar algún movimiento olímpico (haciendo volumen con poca carga) + un WOD que no sea excesivamente exigente para mi.
Jueves: Squat y Strict press + CC(6 a 8Km a ritmo) + trabajo de core.
Viernes: Pull-up con lastre y dip con lastre + WOD + trabajo de core.

Yo me programo los WOD,s y lo cuadro para que no interfiera con la programación de fuerza.

Bueno, si sirve de referencia para alguien... me alegro.

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Re: TRABAJO DE FUERZA
08-August-2017 07:08

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