Turkiye Klinikleri Journal of Sports Sciences

.: REVIEW
Direnç Antrenmanlarının Planlanması ve Periyodizasyonu: Geleneksel Derleme
Planning and Periodization of Resistance Training: Traditional Review
Selcen KORKMAZ ERYILMAZa
aÇukurova Üniversitesi Spor Bilimleri Fakültesi, Beden Eğitimi ve Spor Bölümü, Adana, Türkiye
Turkiye Klinikleri J Sports Sci. 2023;15(3):464-74
doi: 10.5336/sportsci.2023-95381
Article Language: TR
Full Text
ÖZET
 Sporcunun direnç antrenmanlarına adaptasyonu ve ilerlemesi, büyük ölçüde verimli ve etkili bir antrenman sürecini oluşturma ve sürdürme becerisiyle ilişkilidir. Bu derlemenin amacı, kuvvet-güç sporlarında direnç antrenmanları için programlama yöntemleri ve periyodizasyon kavramlarıyla ilgili bilimsel literatürü incelemektir. Direnç antrenmanlarında iş (kapsam) yükünün planlanması, ölçülmesi ve takip edilmesi, performans gelişimi için antrenman streslerinin ve yorgunluğun daha iyi yönetilmesine imkân tanır. Belirli bir direnç egzersizi veya antrenman seansı sırasında toplam iş, tamamlanan toplam tekrarlar ile kaldırılan ağırlığın hesaba katıldığı kapsam yükü hesaplamaları ile tahmin edilebilir. Direnç antrenmanlarının bölgeleri (zonları), maksimal kuvvet, hipertrofi, maksimal güç ve lokal kas dayanıklılığı gibi geliştirilmek istenilen fizyolojik adaptasyonlar doğrultusunda belirli bir yük ve tekrar ilişkisine göre belirlenir. Yıllık planlama yapılırken geliştirilmek istenilen kassal uygunluk bileşenlerine göre antrenman bölgelerinin farklı kombinasyonları sıralı bir ilerleme ile uygulanmaktadır. Direnç antrenmanlarının lineer, nonlineer veya blok gibi farklı periyodizasyonları yapılabilmektedir. Kuvvet-güç sporlarında yıllık planın makro döngüleri, sırasıyla hipertrofi, maksimal kuvvet ve maksimal güç olmak üzere genel olarak belirli bir kuvvet bileşenini vurgulamak için tasarlanır. Maksimum tekrar yöntemi, kuvvet gelişimini takip etmek, günlük kuvvet düzeyine göre yük artışlarını planlamak ve ilerlemeyi sağlamak için kullanışlı olabilir. Antrenman planlamasında, kapsam ve şiddetin rölatif değerlerine göre haftalık ağır ve hafif antrenman günlerine yer verilerek dalgalı bir yaklaşım izlenebilir. Bu sayede antrenmanların yarattığı yorgunluğun etkisi ile günlük maksimal kuvvet seviyelerindeki dalgalanmalar dengelenebilir.

Anahtar Kelimeler: Kuvvet antrenmanı; maksimal kuvvet; hipertrofi; kapsam yükü; blok periyodizasyon
ABSTRACT
 The athlete's adaptation and progression to resistance training is largely related to the athlete's ability to create and maintain an efficient and effective training process. This review examines the scientific literature on programming methods and periodization concepts for resistance training in strength-power-sports. Planning, measuring and monitoring the volume load in resistance training allows better management of training stresses and fatigue for performance improvement. Total work during a given resistance exercise or training session can be estimated by volume load calculations that take into account total reps completed and weight lifted. The zones of resistance training are determined according to a certain load and repetition relationship in line with the desired physiological adaptations such as maximal power, hypertrophy, maximal strength and local-muscle endurance. While making annual planning, different combinations of training zones are implemented in a sequential progression according to the muscular fitness components desired to be developed. Different periodizations of resistance training such as linear, non-linear, block are implemented. In strength-power-sports, the macro cycles of the annual plan are generally designed to emphasize a particular strength component, namely hypertrophy, maximal strength, power, respectively. The repetition maximum method can be useful for monitoring strength development, planning load increments based on daily strength level, and progressing. In training planning, an undulating approach can be used, allowing weekly heavy and light training days according to the relative values of volume and intensity. In this way, fluctuations in daily maximal strength levels due to the effect of fatigue created by training can be balanced.

Keywords: Strength training; maximal strength; hypertrophy; volume load; block periodization
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