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Superkompenzace

Úterý, 17. dubna 2012, autor: Lukáš Topinka

Článek je věnovaný té nejdůležitější fázi kulturistické přípravy a to superkompenzaci, proto mu věnujte velkou pozornost.

Jak už jistě víte, i tento rok odstartovala jarní kulturistická sezóna, a proto jsem se rozhodl napsat článek právě o superkompenzaci. Seniorské kategorii sice již začali, ale pevně věřím, že v tomto věku to již mají závodníci, jak se říká „ v malíku“ a není nutné jim něco vysvětlovat. V nadcházejících měsících nás však ještě čekají dorostenecké a juniorské kategorie, kde mají závodníci informací již méně.

Význam slova superkompenzace:

Slovo superkompenzace bych si dovolil rozdělit na dvě slova: super a kompenzace. Slovo super se používá, když chceme něco vyzdvihnout, něco zveličit nebo se jedná o něco výjimečného. Kompenzace znamená, že něco nahradíme něčím jiným a tím to vykompenzujeme. Superkompenzace je asi to „nejhorší“ co Vás v kulturistice může potkat. Tři dny budete totálně bez energie, pak se budete „cpát“ sacharidy, ale zase budete trpět žizní a až se po závodech přejíte, tak Vás bude bolet žaludek. To vše si teď podrobně popíšeme.

Rozpis:

Následující rozpis superkompenzace je přizpůsobený k tomu, že plánovaná soutěž je v sobotu.

Pondělí: bílkoviny (já dávám 2g/kg), zelenina

V pondělí byste měli ještě tvrdě odcvičit dané partie podle vašeho tréninkového splitu. Kdo formu dohání na poslední chvíli, tak ať neváhá zařadit ranní kardio na lačno a 2 tréninkové jednotky. Kde byste se měli soustředit na základní cviky o menším počtu opakování pro udržení hmoty. Měli byste přestat solit a začít hodně pít, klidně 5-6 litrů čisté vody. Tento den jezte pouze bílkoviny a to v podobě kuřecích prsou připravené ve vodě nebo nad párou. Nepřijímejte žádné sacharidy!!! Můžete ještě užívat spalovače tuku a Bcaa.

Úterý: bílkoviny (2g/kg), zelenina

Úterý je prakticky totožné jako pondělí. Opět byste měli ještě cvičit. Já si na úterý nechávám poslední trénink nohou. Trénují se naposledy v úterý nebo středu, proto aby nebyly na podiu zalité. Vím ovšem o Evě Sukupové, která je trénovala ještě ve čtvrtek!!! Opět nepřijímejte žádné sacharidy!!! Jezte opět jenom kuřecí prsa a zeleninu. Snažte se stále hodně pít. Bcca a spalovače tuku ještě také můžete ponechat.

racio-chlebiky-budou-vasim-pritelem Středa: bílkoviny (2g/kg), 5l urologického čaje, vysadit veškeré suplementy

Ve středu nastávají určité změny. Místo vody začínám ve středu pít silný urologický čaj, který koupíte v každé lékárně. Dělám si 5 sáčků do půl litru vody. Celý den tento čaj popíjím. V dopoledních hodinách byste měli odcvičit poslední trénink. Ideální je procvičit celé tělo jedním až dvěma cviky na partii. Nohy však již necvičte. Vysaďte Bcaa, spalovače a kompletně všechny suplementy. Jezte kuřecí prsa jako v předchozích dnech. Pak nastává zásadní zlom. Ten závodník, který má 100% formu tak si může večer dovolit začít cukrovat v podobě 1-2 balení racio chlebíků. Ten kdo bude mít ještě určité rezervy ve formě, nebo se budete chtít vejít do určité váhové kategorie, tak na cukrování zapomeňte a jezte až do večera jenom bílkoviny a už bez zeleniny.

Čtvrtek: sacharidy (já jím 6-10g/kg), 2,5 l urologického čaje + draslík

Čtvrtek se pro Vás stává „krásným dnem“, protože už můžete začít všichni cukrovat, buď z rýže nebo racio chlebíků. Množství se samozřejmě odvíjí od aktuální formy a od hmotnosti závodníka. Obecně se však můžete držet čísla 6-10g/kg hmotnosti. Maso ani zeleninu už nejezte! Sacharidy se snažte jíst v pravidelných intervalech. Vyvarujte se například 5 balení racio najednou. Pokud budete mít „příděl 10 balíčku racio na celý den, tak si to rozvrhněte a jezte je postupně po celý den. Stále popíjejte 2 - 3 litry urologického čaje. Každé 4 hodiny si můžete vzít 1 tabletu draslíku, který stahuje ještě více vodu. Pokud přijmete velké množství vitamínu C, tak tělo ho začne močí vylučovat, tím se zbavíte další přebytečné vody. Doporučuji klidně 10-20g na den.

Pátek: sacharidy (6-8g/kg), 0,5 l urologického čaje + draslík

Pátek je úplně stejný jako čtvrtek, akorát malinko sacharidy uberte na cca 6-8g/kg hmotnosti. Ovšem když budete mít perfektní formu, tak se nebojte přidat. Čaje vypijte už jen opravdu minimum. Bohatě postačí 0,5l nebo kdo vydrží tak jen 2dcl. Draslík můžete užívat po 2 hodinách 1-2 tablety (podle formy). Za celé 4 roky závodění jsem si dovolil v pátek večer dát jednoduché sacharidy (marmeládu), bylo to na MS 2009, kde forma byla dobrá a mohl jsem si to dovolit.  Musíte vše dělat podle zdravého rozumu, a pokud forma nebude odpovídající, tak raději neriskujte.

Sobota: jednoduché cukry i složité cukry

Nastal Váš den D. Soutěž je tady. Pokud se jedná o domácí soutěže, tak budete nejspíš brzy vstávat, abyste včas dorazili do dějiště konání, neváhejte začít ihned po pro buzení opět cukrovat. Tentokrát už můžete začít s jednoduchými cukry jako je džem, marmeláda, přesnídávka, piškoty. Vše si vychutnávejte a jezte pomalu. Nesmíte však už nic pít! Takto můžete cukrovat až do nástupu na pódium. Pokud se jedná o jednodenní soutěž, tak až slezete z pódia nejspíš sníte vše, co Vám přijde pod ruku. Varuji Vás z vlastní zkušenosti, jezte vše pomalu a opatrně, budete na to mít dostatek času. Mohli by pak vzniknout nepříjemné komplikace v podobě zažívacích potíží, alergie atd.…

Pokud je soutěž dvoudenní, tak musíte trochu opatrněji s jednoduchými cukry, abyste ještě měli síly na neděli, proto jezte jak jednoduché tak i složité v podobě racio chlebíku. Večer po semifinále si dopřejte plátek libového hovězího nebo kuřecího masa (nesolené). Dále se můžete malinko napít, ale jen kolem 1-2dcl a po malých doušcích.

Neděle: jednoduché cukry i složité cukry

Při dvoudenní soutěži začněte ráno opět jako v pátek. Až do nástupu na pódium můžete jednoduché cukry. Pak už Vás čekají jen samé dobroty.

z-dobrotami-to-moc-neprehanejte Jak by mělo vše probíhat:

Princip superkompenzace spočívá v úplném vyčerpání glykogenových zásob, které docílíte tří denním jezením kuřecí masa a 0g sacharidů. Samozřejmě musíte do středy tvrdě a intenzivně cvičit. Pokud ve středu na dopoledním tréninku nebudete moci už ani mluvit, bude Vám špatně, budete rádi, že se podrbete na hlavě a dojdete si na WC tak probíhá vše tak jak má – to je důkaz vyčerpání glykogenových zásob. Pak nastává zmíněná kompenzace v podobě výměny bílkovin za sacharidy. Začnete jíst sacharidy, které zjednodušeně řečeno na sebe začnou vázat vodu z podkoží a tělo začne vytvářet mnohonásobně větší zásoby glykogenových rezerv a svaly pak logicky vypadají větší a plnější, jedná se však o krátkodobou záležitost!

po-cukrovani-se-objevi-zily Pokud máte jakékoliv dotazy, odpovím Vám v komentářích pod článkem.

Tímto bych chtěl všem popřát hodně úspěchů na soutěžích a pevné nervy v superkompenzaci.

Komentáře

Ondřej Černý
1 | Ondřej Černý | 22. 5. 2012, 17:59

To Igor: Ten progres v poslední době je neuvěřitelný. Jen tak dál ;-)


honze
2 | honze | 1. 6. 2012, 00:16

děkuju


Lukáš Topinka
3 | Lukáš Topinka | 26. 6. 2012, 08:03

Samotné vyrýsování musíš udělat předsoutěžní dietou! Superkompenzací především odstraníš vodu z podkoží a dostaneš jí do svalů.


Honza
4 | Honza | 7. 7. 2012, 02:21

Pěkné sthýnka jak od kuřete:o))))


Igor Illés
5 | Igor Illés | 20. 7. 2012, 02:18

Podobným, respektive dotoznym princípom to robim aj ja,ale naopak okrem klasickych racio chelbikom pojidam i ryzu, cestoviny, a i zemiaky, za 2,5 roka mám skusonti ze aj ked nepijem vela,(popijam urologicky caj do 2litrov aj v piatok a vo stvrtok ) zemaky a cestoviny na seba krasne viaczu vodu.Predovsetkym zemiaky obsahuju dostatocne mnozstvo draslika. A este s pikotamia dokonca aj s marmeladou zacinamkludne i v piatok rano respktive stvrtok na ver, podla formy sa vsetko odvija…


Honza
6 | Honza | 3. 8. 2012, 20:48

zda se to jen me, nebo ten Illes zacal byt pekne namachrovany? nechapu, proc si pod svuj komentar da hned nekolik svych fotek! docela trapny.. nasypal, vyhral par soutezi a hned je to medialni hvezda? podivejte se na jeho starsi fotky, jak vypadal ve fitness a ted o cca dva roky pozdeji je z nej takovy hovado.. PS. pro rejpaly.. nemluvim ze zavisti.. jen me to docela rozesmiva.. jinak Luky fakt pekny clanek


honza
7 | honza | 12. 8. 2012, 05:14

Chci jestli superkompenzace je i kromě na objem a plnost svalů také na vyrýsování?


Petr
8 | Petr | 23. 8. 2012, 03:49

Brutal nohy!!!


Veronika
9 | Veronika | 5. 12. 2012, 14:59

Super článek! A až na ty brambory a rýži (miluji totiž rýžové chleby :D )se to hodně shoduje s mojí superkomp.dietou :-)

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