Desde a metade do ano passado eu tenho prescrito alguns treinos de força com recuperação entre as repetições.
Quando falo isto para colegas de trabalho ou alunos, eles se espantam ou assustam, pois nunca ouviram falar no assunto. Há poucas excessões, como o grande amigo Marlos, que já até leu sobre o assunto. Eu passei a comentar com mais intensidade sobre ele em minhas palestras. A mais recente foi na II Convenção de Artes Marciais e Esportes de Combate, em São Paulo/SP
Na prática, parte do êxito do Rossano na Copa do Brasil de Taekwondo derivou deste sistema de treinamento
Ele é divulgado em alguns livros e, agora, passa a ser investigado com mais afinco.
Divirtam-se com o resumo:
Effect of Inter-Repetition Rest on Power Output in the Power Clean
Hardee, J.P; Triplett, N.T; Utter, A.C; Zwetsloot, K.A; Mcbride, J.M
The effect of inter-repetition rest (IRR) periods on power output during performance of multiple sets of power cleans is unknown. It is possible that IRR periods may attenuate the decrease in power output commonly observed within multiple sets. This may be of benefit for maximizing improvements in power with training.
This investigation involved ten college aged males with proficiency in weightlifting. Subjects performed 3 sets of 6 repetitions of power cleans at 80% of their one repetition maximum with 0 (P0), 20 (P20), or 40 seconds (P40) of IRR. Each protocol (P0, P20, P40) was performed in a randomized order on different days each separated by at least 72 hours. Subjects performed the power cleans while standing on a force plate with two linear position transducers attached to the bar. Peak power, force, and velocity were obtained for each repetition and set. Peak power significantly decreased by 15.7% during P0 in comparison to a decrease of 5.5% (R1: 4303 +/- 567 W, R6: 4055 +/- 582 W) during P20 and a decrease of 3.3% (R1: 4549 +/- 659 W, R6: 4363 +/- 476 W) during P40. Peak force significantly decreased by 7.3% (R1: 2861 +/- 247 N, R6: 2657 +/- 225 N) during P0 in comparison to a decrease of 2.7% (R1: 2811 +/- 327 N, R6: 2730 +/- 285 N) during P20 and an increase of 0.4% (R1: 2861 +/- 323 N, R6: 2862 +/- 280 N) during P40. Peak velocity significantly decreased by 10.2% (R1: 1.97 +/- 0.15 m/s, R6: 1.79 +/- 0.11 m/s) during P0 in comparison to a decrease of 3.8% (R1: 1.89 +/- 0.13 m/s, R6: 1.82 +/- 0.12 m/s) during P20 and a decrease of 1.7% (R1: 1.93 +/- 0.17 m/s, R6: 1.89 +/- 0.14 m/s) during P40.
The results demonstrate IRR periods allow for maintenance of power in the power clean during a multiple set exercise protocol and this may have implications for improved training adaptations.