Cztery powody, przez które nadal szybko się bułujesz pomimo treningu

Trenujesz wytrzymałość, a mimo to na drogach nadal szybko bułuje ci przedramiona? W tym odcinku omawiam cztery możliwe przyczyny: zbyt niski poziom siły palców, ciągłe trenowanie na wysokiej intensywności, brak progresji bodźca oraz nieekonomiczne wspinanie. Oczywiście wszystko okraszone odpowiednimi badaniami.

Blibliografia:

• Baláš, J., Michailov, M., Giles, D., Kodejška, J., Panáčková, M., & Fryer, S. (2016). Active recovery of the finger flexors enhances intermittent handgrip performance in rock climbers. European Journal of Sport Science, 16(7), 764–772. https://doi.org/10.1080/17461391.2015.1119198

  Bergua, P., Montero-Marín, J., Gómez-Bruton, A., & Casajús, J. A. (2021). The finger flexors occlusion threshold in sport-climbers: An exploratory study on its indirect approximation. European Journal of Sport Science, 21(9), 1234–1242. https://doi.org/10.1080/17461391.2020.1827047

  Bertuzzi, R. C. de M., Franchini, E., Kokubun, E., & Kiss, M. A. P. D. M. (2007). Energy system contributions in indoor rock climbing. European Journal of Applied Physiology, 101, 293–300. https://doi.org/10.1007/s00421-007-0501-0

  Currier, B. S., D’Souza, A. C., Fiatarone Singh, M. A., Lowisz, C. V., Rawson, E. S., Schoenfeld, B. J., Smith-Ryan, A. E., Steen, J. P., Thomas, G. A., Triplett, N. T., Washington, T. A., Werner, T. J., & Phillips, S. M. (2026). American College of Sports Medicine position stand: Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: An overview of reviews. Medicine & Science in Sports & Exercise, 58(4), 851–872. https://doi.org/10.1249/MSS.0000000000003897

  Devise, M., Lechaptois, C., Berton, E., & Vigouroux, L. (2022). Effects of different hangboard training intensities on finger grip strength, stamina, and endurance. Frontiers in Sports and Active Living, 4, 862782. https://doi.org/10.3389/fspor.2022.862782

  Feldmann, A., Lehmann, R., Wittmann, F., Wolf, P., Baláš, J., & Erlacher, D. (2022). Acute effect of high-intensity climbing on performance and muscle oxygenation in elite climbers. Journal of Science in Sport and Exercise, 4, 145–155. https://doi.org/10.1007/s42978-021-00139-9

  Fuss, F. K., & Niegl, G. (2008). Instrumented climbing holds and performance analysis in sport climbing. Sports Technology, 1, 301–313. https://doi.org/10.1002/jst.71

  Giles, D., Chidley, J., Taylor, N., Torr, O., Hadley, J., Randall, T., & Fryer, S. (2019). The determination of finger-flexor critical force in rock climbers. International Journal of Sports Physiology and Performance, 14(7), 972–979. https://doi.org/10.1123/ijspp.2018-0809

  Hermans, E., Saeterbakken, A. H., Vereide, V., Nord, I. S. O., Stien, N., & Andersen, V. (2022). The effects of 10 weeks hangboard training on climbing specific maximal strength, explosive strength, and finger endurance. Frontiers in Sports and Active Living, 4, 888158. https://doi.org/10.3389/fspor.2022.888158

  Maciejczyk, M., Michailov, M. L., Wiecek, M., Szymura, J., Rokowski, R., Szygula, Z., & Beneke, R. (2022). Climbing-specific exercise tests: Energy system contributions and relationships with sport performance. Frontiers in Physiology, 12, 787902. https://doi.org/10.3389/fphys.2021.787902

  Medernach, J. P., & Memmert, D. (2021). Effects of decision-making on indoor bouldering performances: A multi-experimental study approach. PLOS ONE, 16(5), e0250701. https://doi.org/10.1371/journal.pone.0250701

  Mundry, S., Steinmetz, G., Atkinson, E. J., Schilling, A. F., Schöffl, V. R., & Saul, D. (2021). Hangboard training in advanced climbers: A randomized controlled trial. Scientific Reports, 11, 13530. https://doi.org/10.1038/s41598-021-92898-2

  Pijpers, J. R., Oudejans, R. R. D., Holsheimer, F., & Bakker, F. C. (2003). Anxiety-performance relationships in climbing: A process-oriented approach. Psychology of Sport and Exercise, 4, 283–304. https://doi.org/10.1016/S1469-0292(02)00010-9

A jeśli chcesz trenować ze mną, zapraszam:

• Trening wspinaczkowy

• Personalny Trening Mentalny