Porque treinar Levantamento de Peso Olímpico?

Publicado em por Natália Kostek

Fala galera! Após alguns questionamentos de porquê o levantamento de peso olímpico é tão importante para o desenvolvimento do atletas de crossfit, resolvi escrever sobre o tema e mostrar sua real importância.

Para começar, analisamos a explicação do Doutor Artie Dreschler, autor do livro The Weightlifting Encyclopedia: A Guide to World Class Performance quando diz: 

“A simples prática do Levantamento de Peso Olímpico ensina um atleta como aplicar grandes

quantidades de força em curtos espaços de tempo. Parte das habilidades extraordinárias de

um levantador olímpico surge do fato de ter aprendido como ativar efetivamente mais de suas

fibras musculares mais rapidamente do que outros que não são treinados para fazê-lo. Isto se

torna extremamente importante para os atletas que precisam permanecer com menores

pesos corporais para fins esportivos, mas precisam aprender a aplicar maior força.”

Mas e o CrossFit, onde entra nessa história?

Apesar de Dreschler não ser um especialista em CrossFit, ele concorda que sua teoria não poderia se aplicar melhor a outro esporte. O CrossFit nos coloca em uma posição de desafios diários e queremos sempre sair dos treinos, melhores do que entramos. O perfil dos praticantes é aquele que adora estar sempre mais condicionado e melhor preparado, sempre melhorando seus tempos e suas cargas. Portanto se você quer ser um atleta melhor, você precisa treinar o levantamento de peso olímpico.

Para ilustrar melhor, vamos analisar o Crossfit Games.

Em 2011 e 2012, 36% das provas continham “snatch”, ‘clean and jerk” e movimentos acessórios como o “push press”. Rich Fronning é o atleta recordista no quesito levantamento de peso em relação ao seu peso corporal e não é a toa que ele foi campeão do CrossFit Games 4 anos consecutivos. O valor que a competição remete ao levantamento de peso olímpico é enorme!

Falando um pouco da ciência por trás desses movimentos, vemos que os principais motivos para serem tão requisitados é o que eles desenvolvem:

 Taxa de desenvolvimento de força

 Sincronização cadeia cinética

 Recrutamento Neural

Na verdade, esses são apenas alguns benefícios do levantamento de peso olímpico. São como palavras-chave que às vezes são jogadas e parecem meio sem sentido para vocês, mas são habilidades proeminentes para qualquer esporte. No CrossFit não é diferente: devemos desenvolver a capacidade de aplicar força, de forma sincronizada, e fazê-lo o mais rápido e eficientemente possível. A grande diferença é que o CrossFit baseia cerca de 40% de suas provas, no levantamento de peso olímpico, enquanto nos outros esportes esse levantamento serve estritamente como um protocolo de treinamento de desenvolvimento do potencial atlético.

Todos os esportes exigem diferentes quantidades de sincronização muscular, equilíbrio, flexibilidade e coordenação, bem como força, velocidade, potência e desenvolvimento metabólico. O halterofilismo, por exemplo, proporciona o desenvolvimento em todas estas áreas e embora a formação para a força máxima possa ter um efeito positivo sobre o desempenho, pode haver também um efeito negativo sobre a velocidade de movimento e a capacidade de um músculo para exibir um esforço explosivo, no entanto, isso não significa que os ganhos de força não aconteceram. Por meio de treinamento em alta velocidade, o ganho de força se dá devido a um aumento no número de fibras recrutadas ou uma queima mais sincronizada de neurônios motores.

Isso deixa claro que o real e maior motivo para o desenvolvimento do atleta, é a capacidade de produzir força. Isso, em termos de treinamento e capacidade atlética, é o modo como o corpo recruta e dá início a contração muscular. Uma maior capacidade de produzir força significa maior capacidade de mover cargas externas, mais capacidade de controlar / manipular o corpo no espaço e uma melhora na hora de manter a eficiência com cargas submáximas em períodos prolongados de esforço. A melhor ferramenta para ganhar essa capacidade de desenvolver força é o treinamento de força. É tipo: Faça força para ganhar força!

O protocolo de treino de força utilizado deve envolver movimentos realizados em com peso máximo ou o mais próximo disso (90% +) ou de peso mais leve, executados o mais rápido possível (70 a 90%). A capacidade de produzir força, coordenada, é um componente de excelência do esporte.

Vamos a Cadeia Cinética

A cadeia cinética é definida como uma “combinação de várias articulações dispostas sucessivamente que constituem uma unidade motora complexa” (Steindler). As maiores e mais seguras ferramentas de cadeia aberta que temos para desenvolver a função cinética de múltiplas unidades motoras em nosso esporte e na nossa formação, é o levantamento de peso olímpico. A onda de contração que deve ser produzida para levantar uma barra pesada Snatch, é inigualável por qualquer outro movimento. Para obter semelhante desenvolvimento da cadeia cinética, você teria que praticar um esporte real por algum período de tempo e teria de ser um esporte que requer grandes quantidades de mobilidade e estabilização articular (tais como ginástica).

Cadeia Cinética Costas

Em meus anos de treinamento eu tenho visto mais do que minha cota de atletas que simplesmente não pode executar um Squat Clean ou um Jerk de maneira confortável. Este é um excelente exemplo de disfunção, inibição, ou aperto em algum ponto da cadeia cinética e não é indicativo de que o movimento é muito difícil de dominar ou não pode ser feito por algumas pessoas. Ao contrario: diagnosticar esses problemas, tomar medidas para corrigi-los e continuar a prática dos levantamentos, permitirá um maior desenvolvimento global da cadeia cinética do atleta, o que levará à correção de uma infinidade de questões básicas de movimento.

Citando o nobre Greg Glassam :” O elo perdido na musculação, com movimentos mono articulares, é a peça neuromuscular, em especial, o desenvolvimento da coordenação, precisão, agilidade e equilíbrio. Podemos resumir estes elementos como “técnica”. Omitindo-os da sua formação, necessariamente o resultado é uma aptidão parcial, uma expressão parcial de seu potencial genético e uma diminuição do limite da capacidade máxima. Para aumentar a capacidade de trabalho em diferentes domínios e modalidades (a meta do CrossFit), a técnica é crucial se o seu objetivo é: ganhar o jogo, proteger sua vida, completar o wod, ou apenas estar apto para as exigências da vida cotidiana em qualquer idade.”

Concluindo…

Mais uma vez, o Snatch toma o lugar central para esta discussão. Sendo o movimento mais técnico do nosso esporte e da maioria dos esportes, leva o prêmio de maior e mais fácil desenvolvedor neural de alto nível. E sim, mais uma vez, a ginástica de alto nível e outros esportes, pode provocar respostas neurais semelhantes, mas o comprimento da curva de aprendizagem para os esportes é muito maior e, honestamente, na maioria dos casos a sua prática é mais difícil. O levantamento de peso aumenta a capacidade para manipular o recrutamento neural e do sistema nervoso central através de um milhão de combinações de repetições e variações de carga que é essencial para “o esporte do Fitness.” Vou citar Rich Froning, que não só tem um peso de Snatch que poderia competir no nível nacional americano, como o seu 01:20 Isabel ( 30 snatchs com 60kg) nos CrossFit Games de 2012 pode ter sido uma das performances mais eficientes e impressionantes.

Com um alto nível de desenvolvimento neural, o atleta pode se mover através de maiores amplitudes de movimento com menos esforço, portanto, permitindo uma maior capacidade e menor fadiga do sistema nervoso central. Ainda temos mais alguns motivos: então se vocês não se convenceram da importância do levantamento de peso olímpico no treino de vocês, fiquem ligados porque na semana que vem tem!

Bons levantamentos, bons PRs e boa semana a todos!

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