Athletic training for weightlifter part I – Explosiveness and high speed strength

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Athletiktraining für Gewichtheber Teil 1 – Explosivität und Schnellkraft

Die alten Hasen, die Gewichtheben schon im jungen Alter gelernt haben, werden sich an alte Zeiten zurückerinnern und diejenigen, die erst als Erwachsene mit Gewichtheben begonnen haben, sollten unbedingt ein paar vergessene Athletikübungen in ihren Trainingsplan mit aufnehmen.
Das Jugendsportprogramm des Bundesverbands Deutscher Gewichtheber beinhaltet nämlich nicht nur die klassischen Wettkampfübungen Reißen und Stoßen, sondern fordert von jungen Athleten auch eine vielseitige athletische Ausbildung. An der allgemeinen Athletik eines Sportlers kann man grundsätzlich auch seine Eignung für eine Spezialsportart erkennen.

Im Gewichtheben dreht sich alles um die Maximal- und Schnellkraft eines Sportlers. Diese beiden Kräfte führen eine enge Beziehung, die elementar für das Bewegen schwerer Lasten ist.

Es bieten sich vor allem klassische Übungen aus der Leichtathletik an, um wesentliche Faktoren wie Explosivität oder Beschleunigung zu trainieren. Es muss nicht immer kompliziert sein. Meistens führen die einfachsten Übungen zum besten Ergebnis und man muss sich nur ab und zu daran erinnern sie nicht zu vernachlässigen.

[fusion_dropcap boxed=”yes” boxed_radius=”” class=”” id=”” color=””]1.[/fusion_dropcap] 30 m SPRINT

Nichts ist einfacher als ab und zu auf den Sportplatz, in die Turnhalle oder in den Park zu gehen und seinen Trainingsplan durch ein paar Sprintintervalle zu erweitern.

Es sollte sich vorher gut aufgewärmt werden, damit die Muskeln, Bänder und Gelenke sich auf die harte Belastung vorbereiten können. Am Anfang bietet es sich an 3-6x 30 m zu sprinten, später kann dies auch auf bis zu 10x 30 m erweitert werden. Die Pause zwischen den Versuchen sollte 2-3 min nicht überschreiten.

Die Verbesserungen wird man schnell anhand besserer Zeiten auf der 30m Distanz feststellen.

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[fusion_dropcap boxed=”yes” boxed_radius=”” class=”” id=”” color=””]2.[/fusion_dropcap] SCHLUSSDREISPRUNG

Wie beim Sprint benötigt man auch für den Schlussdreisprung kein Equipment, sondern lediglich ein paar Sportschuhe und genügend Platz.

Beim Schlussdreisprung absolviert der Athlet drei aufeinander folgende Sprünge ohne sichtbaren Halt oder Zwischenschritte. Es wird mit beiden Beinen abgesprungen und die Füße landen wieder gleichzeitig und parallel auf dem Boden.

Wie beim Sprint gilt auch beim Schlussdreisprung, dass ein gewissenhaftes Aufwärmen unumgänglich ist, damit sich Muskeln, Bänder und Gelenke an die schnelle und harte Belastung gewöhnen. Es kann sich auch erstmal mit 3-5 Sätzen leicht eingesprungen werden, um dann anschließend 3-5 Sätze mit dem Ziel möglichst explosiv und weit zu springen, zu absolvieren.  

[fusion_dropcap boxed=”yes” boxed_radius=”” class=”” id=”” color=””]3.[/fusion_dropcap] SPRÜNGE

Der Schlussdreisprung ist nur eine Variante, wie man durch Sprünge die Explosivität und Schnellkraft eines Athleten verbessern kann. Im Internet kursieren etliche beeindruckende Videos von Gewichthebern, wie sie auf enorm hohe Kästen springen. Auch Sprünge aus der tiefen Kniebeuge nach oben in die Höhe (sog. jumping squats) sind eine beliebte Übung im Anschluss an das Hanteltraining.

Es gibt eine Vielzahl an Möglichkeiten das Hanteltraining durch Sprünge zu ergänzen. So können beispielsweise zum Aufwärmen ein paar leichte Sprünge auf eine Box bzw. einen Kasten absolviert werden. Anschließend wird schrittweise der Kasten erhöht und versucht immer höher zu springen. Hier sind unzählige Varianten, wie beispielsweise Sprünge ohne oder mit Armeinsatz, aus der Stand- oder Hockeposition oder auch mit oder ohne Anlauf, denkbar.

Einfach selbst kreativ werden und möglichst oft und viel springen.

[fusion_dropcap boxed=”yes” boxed_radius=”” class=”” id=”” color=””]4.[/fusion_dropcap] SCHOCKWURF

Beim Schocken wird eine 2-5 kg schwere Kugel beidhändig über den Kopf nach hinten geworfen. Dabei zeigt der Rücken in die Wurfrichtung. Der Athlet sollte auf eine Ganzkörperstreckung achten, die Arme sind durchgestreckt und die Gewichtsverlagerung erfolgt nach der Beugebewegung leicht nach hinten.

Ziel ist es die Kugel möglichst explosiv und damit weit über den Kopf zu werfen. Wenn keine Kugel vorhanden ist, so kann man auch auf Medizinbälle oder Kettlebells zurückgreifen.
Die Schulung der explosiven Körperstreckung wird sich sowohl beim Reißen als auch Umsetzen und sogar beim Ausstoßen sehr schnell bemerkbar machen. 

Die vorgestellten Übungen sind nun alle keine Neuheiten und auch kein Geheimnis, jedoch geraten sie viel zu oft in Vergessenheit.

Viele Sportler hoffen ja immer auf Geheimtipps und irgendwelche Wunderübungen, die einen schnell besser und stärker machen. Doch sind es vor allem die einfachen Übungen, die langfristig und nachhaltig zum Erfolg führen, sofern sie regelmäßig und mit genauso viel Fleiß und Fokus gemacht werden, wie das Reißen und Stoßen.

In diesem Sinne: Springt und Sprintet so oft ihr könnt!

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ABOUT THE AUTHOR

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Isa

Crossfit and weightlifting athlete

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