Die Anzahl der Wiederholungen spiegelt nicht die Leistung wieder
Wieviele Wiederholungen Klimmzüge schaffst du?
Ich schaffe 31. Jetzt muss ich Gewicht dran hängen damit ich wieder auf Muskelaufbau gehen kann…
Nein muss ich nicht. Die Wiederholungsanzahl sagt nichts über den Bereich aus in dem man trainiert. Die meisten kennen es:
- 1-5 Wiederholungen für Maximalkrafttraining
- 6-14 Wiederholungen für Hypertrophietraining
- 15-25 Wiederholungen für Kraftausdauer
- 25+ für Ausdauer
Leider ist das nur das Ergebnis das in den Köpfen der Leute bleibt. Diese Wiederholungszahlen sind nur das Ergebnis von einem Intensitätsbereich in dem man für diese Zielrichtungen trainieren sollte wenn man eine bestimmte Wiederholungsdauer einhält.
Die Intensitäten sind*
- 100%-90% für Maximalkraft
- 65%-85% für Hypertrophie
- 30%-60% für Kraftausdauer
- unter 30% Ausdauer
Natürlich sind dabei die Grenzen fließend und nicht unbedingt auf das Prozent genau. Deswegen auch die Lücken dazwischen. Wie kommen jetzt aber diese Wiederholungen zustande?
Die TUT
Dazu müssen wir einen kleinen Umweg über die TUT gehen. Die Time under Tension also die Zeit die der Muskel unter Spannung ist, ist das eigentliche Ergebnis der Prozentwerte. Wenn man nun Wiederholungen ausführt bei denen die Wiederholungsdauer 4 Sekunden beträgt, dann kann man sich an den Wiederholungen orientieren, denn nur dann stehen die Wiederholungen im Verhältnis zur TUT und somit zum Intensitätsbereich. Aber wer macht das denn?
Die 31 Klimmzüge die ich schaffe? Ich ziehe mich schnell nach oben und lasse mich schnell fallen, ohne Abbremsen, denn das kostet Kraft. Dann hänge ich 2 Sekunden aus, bei den letzten Wiederholungen auch etwas länger. Sagen wir ich benötige pro Wiederholung ca. 1,5 bis 2 Sekunden. Auf einmal bin ich bei einer TUT von ca. 50-60 Sekunden. Ich habe danach die Klimmzüge mal mit 4 Sekunden Wiederholungsdauer getestet. Auf einmal gehen nicht mehr als 14. Doch auf einmal passt es mit der TUT. Beides liegt im oberen Hypertrophiebereich. Das heisst also mein Körpergewicht ist momentan einer Intensität von ca. 65%-70% gleich zu setzen. Wenn ich weiter trainiere kann ich meine Kraft steigern und komme auf unter 60% Intensität. Dann schaffe ich auch mehr Wiederholungen. Natürlich mit 4 Sekunden Wiederholungsdauer.
Noch ein kleines Gegenbeispiel: Es gibt auch Trainingsmethoden, die die Wiederholungen so langsam ausführen, dass man nur 5-6 Wiederholungen schafft, obwohl man nur 50% 1RM (1 repetition maximun) bewegt. Normalerweise müssten bei 50% locker 17 oder mehr Wiederholungen machbar sein. Das beweist, dass Wiederholungsanzahl nicht aussagekräftig ist. Hier also nochmal die Übersicht*.
- 100%-90% = 0-20 Sek. TUT = 1-5 Wiederholungen (4 Sek)
- 85%-65% = 24-60 Sek. TUT = 6-14 Wiederholungen (4 Sek)
- 60%-30% = 60-100 Sek. TUT = 15-25 Wiederholungen (4 Sek)
- unter 30% = +100 Sek TUT = +25 Wiederholungen (4 Sek)
Wenn ihr also eure Leistung über die TUT bewertet, dann wisst ihr genau in welchem Bereich ihr trainiert und ob ihr ein Zusatzgewicht oder eine Erleichterung benötigt um euer Trainingsziel zu erreichen. Wenn ihr natürlich darauf achtet immer 4 Sekunden pro Wiederholung einzuhalten könnt ihr auch mit den Wiederholungszahlen arbeiten.
Ach ja bevor ich es vergesse, bei statischen Elementen gibt es natürlich auch keine Wiederholungen, deswegen muss man hier mit der TUT arbeiten um seine Leistung einordnen zu können und seinen Trainingsplan richtig gestalten zu können.
* Die Werte sind grobe Richtwerte, die Grenzen sind fließend.
Eleggs von Calisthenic Movement
[wysija_form id=“2″]
Sehr nützliche Information, ich trainiere mit 4 Sek. TUT pro Wiederholung und die Intensität ist Wahnsinn, kann auf Zusatzgewichte fast vollständig verzichten vorerst damit.
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