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Authors
Abstract(s)
O trabalho aqui apresentado expressa o quotidiano de um professor/treinador enquanto
estagiário numa intervenção prática na modalidade de Crosstraining (CT), no CrossFundão.
Dentro do estágio aplicou-se um ciclo de força, seguindo a estrutura do Texas Method com
algumas adaptações que serão descritas posteriormente, no sentido de melhorar e
complementar as capacidades atléticas dos praticantes e a frequência aos treinos.
Bellovary (2014) considera o Crossfit (CF) como uma programação de condição física extrema,
ou seja, de elevada intensidade, concebida para induzir uma resposta sobre várias valências
atléticas. Recorre, sobretudo, a uma interação de exercícios gímnicos e de força tradicionais
(movimentos olímpicos) e outros mais atléticos como a corrida, os saltos e os sprints.
O trabalho de investigação foi desenvolvido na instituição de acolhimento, avaliando a
implementação de um ciclo de treino da força em conjunto com as rotinas habitualmente
programadas no CF. Assim, foi realizada uma avaliação inicial da força máxima dinâmica,
através duma repetição máxima em 4 movimentos (Squat, Deadlift, Benchpress e Press),
seguido dum período de treino com a duração de 8 semanas (3 vezes por semana), terminando
com uma avaliação final. Foram verificadas melhorias em todos os movimentos avaliados,
sugerindo que o programa de CF implementado parece ser um método eficaz para o ganho de
força máxima dinâmica específica.
This report expresses the daily life of a teacher/coach in a practical intervention task at CrossFundão. During this period a strength training cycle was implemented following the Texas method with a few alterations. The purpose of this cycle was to improve the overall athletic performance. Bellovary (2014) considers Crossfit (CF) as an extreme conditioning program designed to induce several athletic responses. This modality expresses a full combination of gymnastic exercises and traditional strength (Olympic movements) and other athletic movements like jumping and sprinting. The current research was developed at the host institution, in order to implement a strength training cycle along with the programmed routines of CF. Thus, an initial assessment of the maximum dynamic strength was carried out in the 1RM amongst 4 movements (squat, deadlift, bench press and press), followed by a 8 weeks training period (3 training sessions per week), ending with a final evaluation. Improvements were observed for all the evaluated movements, suggesting that the implementation of the CF program appeared to be an effective method to gain maximum dynamic strength.
This report expresses the daily life of a teacher/coach in a practical intervention task at CrossFundão. During this period a strength training cycle was implemented following the Texas method with a few alterations. The purpose of this cycle was to improve the overall athletic performance. Bellovary (2014) considers Crossfit (CF) as an extreme conditioning program designed to induce several athletic responses. This modality expresses a full combination of gymnastic exercises and traditional strength (Olympic movements) and other athletic movements like jumping and sprinting. The current research was developed at the host institution, in order to implement a strength training cycle along with the programmed routines of CF. Thus, an initial assessment of the maximum dynamic strength was carried out in the 1RM amongst 4 movements (squat, deadlift, bench press and press), followed by a 8 weeks training period (3 training sessions per week), ending with a final evaluation. Improvements were observed for all the evaluated movements, suggesting that the implementation of the CF program appeared to be an effective method to gain maximum dynamic strength.
Description
Keywords
Ciclo de Força Crossfit Intensidade Movimentos Fundamentais Texas Method Variedade