Young Guns - ako trénuje junior Michal ZAUKOLEC?

Young Guns - ako trénuje junior Michal ZAUKOLEC?

Február je mesiac, kedy sme na portáli EastLabs.SK odštartovali novú sériu článkov, v ktorých sa pozrieme bližšie na mladých, talentovaných bodybuilderov zo Slovenska, ale aj Čiech. V úvodných troch článkoch sme si predstavili dvoch juniorských klasických kulturistov (Zaukolec, Žiljak) a jedného juniorského kulturistu (Balga).

Takže priatelia, dnes pozornosť budeme venovať Michalovi ZAUKOLEC, ktorý v roku 2016 sa stal (vďaka dosiahnutým výsledkom) jasným víťazom bodovacej súťaže Junior EastLabs.SK Best v nominácii klasická kulturistika juniorov a v absolútnom poradí v tejto súťaži skončil na skvelom 3. mieste.


Michal ZAUKOLEC - moja príprava na Svetový šampionát

Príprava na IFBB Majstrovstvá sveta juniorov prebiehala pod dohľadom Petra KOVÁČA a zložená bola z niekoľkých fáz. V každej fáze som mal špecificky daný tréning, ktorého rozpis sa menil v závislosti na vytýčených cieľoch.

Objemová príprava ... začala ihneď po mojom návrate z IFBB Majstrovstiev Európy v kulturistike juniorov, trénoval som systémom 2+1 (2 dni tréning, deň odpočinku) - 4 základné partie som v tejto fáze prípravy nikdy neprecvičil súčasne, zvyšné partie boli doplnkové a rotovali v tréningu podľa potreby.

  • základné partie ... hrudník, chrbát, plecia, kvadricepsy
  • doplnkové partie ... hamstring, biceps, triceps, lýtka, brucho

Príklad tréningové cyklu
1. deň ... hrudník, biceps
2. deň ... chrbát, triceps
3. deň ... voľno
4. deň ... plecia, hamstringy, lýtka
5. deň ... kvadricepsy, brucho
6. deň ... voľno
7. deň ... hrudník, triceps
8. deň ... chrbát, hamstringy, lýtka
9. deň ... voľno
10. deň ... plecia, biceps
11. deň ... kvadricepsy, brucho

Súťažné obdobie ... s postupujúcim časom a s blížiacim sa termínom súťaže som zvýšil frekvenciu tréningov - spočiatku to bolo podľa princípu 3+1, neskôr 4+1 (tzn. odpočinok nasledoval po 3. resp. 4. tréningových dňoch). Trénoval som aj dvojfázovo, v tréningu som využíval rôzne techniky na zvýšenie intenzity tréningu (supersérie, opakovanie s pomalým spúšťaním, napínanie svalov v kontrakcii atď.). Kardio som využíval iba zriedkavo, formu získavam predovšetkým striktným dodržiavaním upravenej stravy a tréningom. Keď už, kardio nikdy nepresiahlo dĺžku 15 minút a slúžilo predovšetkým na regeneráciu. Výber cvikov sérií a opakovaní bol zhruba nasledovný:

Tréning na hrudník
1. Tlaky na šikmej lavici hore hlavou 4x 8-12 opakovaní
2. Rozpažovanie na šikmej lavici hore hlavou 4x 10-15
3. Tlaky na rovnej lavici 4x 8-12
4. Sťahovanie protismerných kladiek zospodu 3x 15

Tréning na chrbát - nižšie záťaže, maximálne sústredenie, dôraz na precítenie každého opakovania
1. Sťahovanie hornej kladky v sede pred hlavu - široký úchop 4x 10-15 opakovaní
2. Príťahy veľkej činky v predklone - nadhmat 4x 10-12
3. Veslovanie s T činkou 4x 12-15 (s kontrakciou v príťahu)
4. Sťahovanie hornej kladky s vystretými rukami (4x 10-12) v supersérii s hyperextenziou (4x 15)

Plecia
1. Tlaky v multipresse - pred hlavou 4x 8-12 opakovaní
2. Upažovanie v stoji - s jednoručkami 4x 10
3. Príťahy veľkej činky k brade 4x 10-12
4. Upažovanie v predklone 4x 12-15
5. Upažovanie v stoji - spodné protismerné kladky 4x 10-15

Kvadricepsy
1. Predkopávanie na stroji 3x 20-30 (pomalé opakovania, s kontrakciou)
2. Hackendrep 4x 20
3. Výpady 3x 20

Biceps
1. Bicepsový zdvih - rovná tyč 4x 8-12 opakovaní
2. Kladivové zdvihy s jednoručkami 4x 8-12 opakovaní
3. Bicepsový zdvih na Scottovej lavici - rovná tyč 4x 12-15

Triceps
1. Kľuky na bradlách 4x 8-12 opakovaní
2. Tricepsové tlaky v ľahu na rovnej lavici - veľká činka, na úzko, podhmat 4x 8-12
3. Tricepsové sťahovanie na hornej kladke - lano 3x 10-15
4. Kľuky na okraji lavičky - nohy vyložené na podložke 3x 15

Hamstringy
1. Zakopávanie v ľahu na stroji 4x 12-15 opakovaní
2. Mŕtve ťahy s vystretými nohami - multipress, alebo jednoručky 4x 10-15
3. Zakopávanie v stoji na prístroji 4x 12-15
4. Zanožovanie 3x 15-20

Lýtka
1. Výpony na lýtka v ľahu na stroji 5x8 v supersérii s výponmi na lýtka v stoji na stroji 5x20

Brucho
cvičil som ho cca každy tretí deň, vždy iba dva cviky po 4x 15-20 opakovaní; cviky, z ktorých som si vyberal - skracovačky, sklapovačky, mohamedány, dvíhanie nôh vo vise

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