競技能力向上を目指す!スポーツをする人の筋トレメニューの組み方

スポーツをする人の筋トレは、ピリオダイゼーションと呼ばれる期分けをしたメニューの組み方が良く、スポーツの特性に合った筋トレを選ぶと効果的です。ほとんどのスポーツにはシーズンがあるので、オフシーズンには試合に向けた筋力づくりをして、シーズン中にピークを持っていけるように筋トレをします。また、このサイクルはスポーツをする人が効果的に筋力向上と競技能力向上を図れるようになっているので、筋トレメニューの参考にしてみてください。

筋トレメニューの組み方

ピリオダイゼーションは通常1年間の大きな期間のマクロサイクル、マクロサイクルを数週間~数カ月で分けたメゾサイクル、メゾサイクルを1~4週間に分けたミクロサイクルの3つのサイクルに分けて筋トレを行います。メゾサイクルは5つのメニューに分けられ、その期間の目的に合わせた筋トレを選びます。
【5つのメゾサイクル】
◇筋肥大期
高強度トレーニングの基礎づくりを目的とし、様々な種類のトレーニングを含み、量を多く強度を低くした筋トレを行います。
◇筋力期
スポーツに合ったエクササイズに的を絞り、中程度の量で高強度の筋トレを行い、最大筋力を高めます。
◇筋力/パワー期
スポーツに合った筋力/パワーエクササイズを選び、少量で高強度の筋トレを行い、力発揮のスピードやパワーを高めます。
◇試合・ピーキング期
スポーツに合った筋トレを選ぶことで、きわめて高強度で少量の筋トレを行い、筋力とパワーのピークを高めます。
◇積極的休養期
低強度で少量の筋トレや、普段しているスポーツと無関係な活動を行い、生理的・心理的な回復を狙います。

スポーツに合った筋トレメニューの選び方

筋トレはスポーツに合った動きを選ばないと、あまり意味のないものになってしまいます。サッカーでキック力を付けたいのに、腕や胸の筋トレをしてもキック力の向上に直接繋がらない筋トレになります。キック力向上には、スプリットスクワットやレッグエクステンションなどの筋トレが有効です。バスケットボールのシュートでは上腕三頭筋を伸ばす動きなので、トライセプスエクステンションなどの筋トレが有効です。このように使う筋肉の動きに合った筋トレを選んで鍛えると効果的になります。また、キック動作もシュート動作もひとつの筋肉では出来ない動作です。上半身から下半身などの動きの連動性が繋がって力は発揮されます。全身をバランス良く鍛えることも、競技能力向上には必要になります。

スポーツに合った筋トレメニューの組み方

スポーツの動作は動きの連動で行われており、ひとつの筋肉や関節しか動かない動作はほとんどありません。筋トレでも多数の筋肉や関節を動かすものを優先的に選び、メニューを組む時も優先的に行います。また、力をより発揮する筋トレを始めに行うことで、効率的な筋トレができるようになります。筋トレメニューの組み方としては、〔パワー系エクササイズ→多数の筋肉と関節を動かす筋トレ→補助的筋トレ〕の順番で行います。
◇パワー系エクササイズとは
 クリーンやスナッチなどのオリンピックリフティング、ジャンプスクワットなどのプライオメトリクストレーニング
◇複数の筋肉と関節を動かす筋トレとは
 ベンチプレス、スクワット、ランジ、ロウイングなど
◇補助的筋トレとは
 アームカール、レッグカール、バタフライマシンなど

スポーツに勝つための筋トレメニューの組み方を考える

筋トレの目的が競技能力の向上なのに、1年を通して闇雲に筋トレをしているだけでは、あまり有効な方法とは言えません。実施しているスポーツのシーズンに合わせた筋トレが有効で、サイクル分けして筋トレをすると効果的になります。サイクルはシーズンに向けて筋力を付けて、シーズン中はピークをキープし、シーズンが終わると休養を入れるといったサイクルになります。適切な筋トレを選んでスポーツに勝つことを目的とした、筋トレメニューの組み方をしてみてください。

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