Sport in Palestra

Fight Gone Bad Style

Un ponte che collega sport specific training e functional training

Ecco a voi un nuovo protocollo di allenamento breve ed intenso per arricchire e variare la proposta del Functional Training e del CrossFit. Senza escludere ovviamente gli adattamenti per chi ama allenarsi all’aria aperta e/o solo a carico naturale.
“(Duro) come un combattimento finito male”, ovvero che sollecita il vostro organismo come
se fosse stato coinvolto in un confronto sul ring che vi ha lasciato senza fiato.
Il livello di preparazione atletica e, per esteso, di fitness di un atleta di sport da combattimento richiede elevati parametri di forza, resistenza, velocità e flessibilità. Stessi livelli che ricerca l’appassionato di allenamento funzionale ad alta intensità. Quindi due mondi apparentemente separati si incontrano per condividere fini
e metodologie di allenamento.

Struttura

Le linee guida per costruire il tuo “F.G.B. Style”:
Scelta degli esercizi. Sarebbe opportuno alternare movimenti di spinta con movimenti
di tirata per evitare la ridondanza, il sovraffaticamento di alcuni gruppi muscolari, inoltre inserire almeno un esercizio dove ci si condiziona ad assorbire una forza oltre che a rilasciarla (wall ball nella versione originale,
ad esempio);
Scelta del tempo. Ci si adegua a quello di un match di M.M.A. Spetta infatti al campione, originario delle Isole Hawaii, B.J. Penn la paternità dell’espressione “Fight gone bad” come unico commento esprimibile una volta giunto sfinito al termine di un workout che doveva appunto replicare, come preparazione atletica, l’intensità di un combattimento.
Ogni round dura 5 minuti, quindi 5 esercizi per un minuto ininterotto senza sosta tra un esercizio e l’altro. Tutti i match sono costituiti da 3 rounds intervallati da un minuto di riposo. Solo quando c’è in palio la “Cintura di campione” il confronto conta 5 rounds
da 5 minuti. La dimensione più lunga, 25 minuti sotto tensione, è riservata ad atleti
di buon livello;
Scelta dei carichi. Il carico ottimale si colloca tra il 40 ed il 60% del proprio massimale. Ricordatevi che non si tratta di una sessione
di forza pura. La forza si deve ampiamente dispiegare nel tempo e nello spazio.
Infatti l’obiettivo del “F.G.B. Style” è di lavorare sulla “stamina”;
Calcolo del punteggio. Si sommano tutti i movimenti eseguiti nei minuti che hanno composto i rounds.

Fight Gone Bad Style: alcuni esempi

Incrementa il tuo livello di “stamina”

Il termine inglese “stamina” al quale abbiamo sopra accennato racchiude in sé un significato più ampio della semplice traduzione letterale “vigore, resistenza”.
Nella lingua italiana, calato nel contesto della prestazione sportiva, la traduzione più opportuna sarebbe a nostro avviso:

Forza resistente applicata a movimenti multiplanari e multiarticolari con ampia sollecitazione del sistema nervo simpatico”.

Nicola Andreini
Nicola Andreini

Infatti i commentatori di M.M.A. spesso esclamano, al termine di scambi di colpi particolarmente vigorosi, a terra e in piedi, alternati a fasi di lotta corpo a corpo:
“Great stamina!” rivolto ad entrambi gli atleti.
Questa particolare declinazione della forza oltre ad essere proficua per l’incremento ed il mantenimento di fitness è divertente e motivante.
La meticolosa registrazione dei dati, il numero di ripetizioni ed il battito cardiaco raggiunto, ed il confronto di questi a distanza di tempo sono estremamente indicativi ed affidabili per certificare progressi ed acquisizione di risultati.

“F.G.B.” classico ed una versione a solo carico naturale

La prima versione, la classica, data ormai 2004 e conta migliaia di ripetizioni in tutto il mondo.

Tre rounds, un minuto per ciascuna delle stazioni con massime ripetizioni, un minuto di riposo al termine di ogni round
1. Wall ball, 9 chili bersaglio a 3 metri
2. Sumo deadlift high pull, 35 chili
3. Box jump, altezza 50 cm
4. Push-press, 35 chili
5. Calorie al rower.
La media punteggio uomo è circa 440, quella donna 330.

La proposta a corpo libero, che si può portare outdoor, è la seguente:
tre rounds, un minuto per ciascuna delle stazioni con massime ripetizioni, un minuto
di riposo al termine di ogni round.

1. Burpee, da sdraiati proni saltare in piedi raccogliendo le mani sopra la testa
2. Push up
3. Jump squat
4. V ups, addominali con chiusura a “V”, portando la punta delle mani verso la punta
dei piedi a braccia e gambe tese
5. Get up, da sdraiati supini alzarsi in piedi senza appoggiare la mani a terra e subito tornare a terra.

In questa versione i cambi di stazione sono facilmente ottimizzabili e si può imporre un ritmo molto intenso. Utile accorgimento è di privilegiare nei burpee la spinta esplosiva delle anche per non deteriorare i successivi piegamenti sulle braccia.
Il doppio passaggio da clinostatico (sdraiato) a ortostatico (in piedi) nella prima e nella quinta stazione mette a dura prova il sistema vestibolare dell’equilibrio.
Anche se fortemente provati, alla fine di questo workout sarete ancora più agguerriti e motivati ad allenarvi di nuovo!

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