{"id":98573,"date":"2021-08-03T14:14:37","date_gmt":"2021-08-03T17:14:37","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=98573"},"modified":"2021-08-30T16:56:23","modified_gmt":"2021-08-30T19:56:23","slug":"importancia-de-la-velocitat-dexecucio-en-lentrenament-de-forca","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/importancia-de-la-velocitat-dexecucio-en-lentrenament-de-forca\/","title":{"rendered":"Import\u00e0ncia de la velocitat d&#8217;execuci\u00f3 en l&#8217;entrenament de for\u00e7a"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>L&#8217;entrenament de for\u00e7a s&#8217;ha establert ja com un pilar fonamental tant per a la prevenci\u00f3 de lesions com per a la millora del rendiment en pr\u00e0cticament tots els esports.<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[37,31],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"description\" content=\"L&#039;entrenament de for\u00e7a s&#039;ha establert ja com un pilar fonamental tant per a la prevenci\u00f3 de lesions com per a la millora del rendiment en pr\u00e0cticament tots els esports.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/barcainnovationhub.com\/ca\/importancia-de-la-velocitat-dexecucio-en-lentrenament-de-forca\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Import\u00e0ncia de la 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de for\u00e7a s&#8217;ha establert ja com un pilar fonamental tant per a la prevenci\u00f3 de lesions com per a la millora del rendiment en pr\u00e0cticament tots els esports. No obstant aix\u00f2, els beneficis obtinguts amb aquesta mena d&#8217;entrenament poden dependre de multitud de variables com la intensitat (ex., c\u00e0rrega o velocitat d&#8217;execuci\u00f3) i el volum o densitat de treball (ex., numero de s\u00e8ries o repeticions, i durada dels descansos). En aquest sentit, una de les variables que m\u00e9s atenci\u00f3 ha rebut en els \u00faltims anys \u00e9s la velocitat d&#8217;execuci\u00f3.<\/strong><\/p>\n<p><strong>Diversos investigadors encap\u00e7alats pel Dr. Gonz\u00e1lez-Badillo han proposat que per poder obtenir els majors guanys a nivell neuromuscular (incloent un major reclutament de fibres r\u00e0pides i majors millores en pot\u00e8ncia) \u00e9s recomanable realitzar les repeticions a la m\u00e0xima velocitat possible, evitant perdre una excessiva velocitat durant cada s\u00e8rie. De fet, en un estudi publicat el 2011 ja es va observar que la p\u00e8rdua de velocitat durant les s\u00e8ries de for\u00e7a s&#8217;associava a una major fatiga tant metab\u00f2lica (major acumulaci\u00f3 de lactat i amoni) com mec\u00e0nica (major p\u00e8rdua de salt).<sup>1<\/sup> Aix\u00ed, els autors proposaven que \u00e9s important monitorar la velocitat d&#8217;execuci\u00f3 per tal d\u2019evitar nivells excessius de fatiga.<\/strong><\/p>\n<p><strong>En els \u00faltims anys s&#8217;han publicat nombrosos estudis que donen suport a la import\u00e0ncia de la velocitat d&#8217;execuci\u00f3 en l&#8217;entrenament de for\u00e7a. Per exemple, el grup del Dr. Gonz\u00e1lez-Badillo va avaluar l&#8217;efecte de perdre m\u00e9s o menys velocitat durant cada s\u00e8rie (\u00e9s a dir, estar m\u00e9s lluny o m\u00e9s prop de la fallada muscular) en les adaptacions produ\u00efdes amb l&#8217;entrenament de for\u00e7a.<sup>2<\/sup> Per a aix\u00f2, un grup de subjectes va entrenar de la mateixa forma (2 dies a la setmana, 3 s\u00e8ries d\u2019esquat al 70-85%RM amb 4 minuts de descans) durant 8 setmanes, per\u00f2 un grup va realitzar repeticions fins a perdre un 40% de la velocitat aconseguida en la primera repetici\u00f3 (m\u00e9s a prop de la fallada muscular), mentre que l&#8217;altre grup realitzava repeticions fins a perdre\u2019n tan sols un 20%. Despr\u00e9s de finalitzar el per\u00edode d&#8217;entrenament, el grup que havia perdut menys velocitat en cada s\u00e8rie (i que per tant realitzava un menor nombre de repeticions) va millorar el seu rendiment en el salt m\u00e9s que l&#8217;altre grup (9.5 vs 3.5%). A m\u00e9s, en analitzar bi\u00f2psies musculars es va observar que la proporci\u00f3 de fibres r\u00e0pides (tipus IIX) va disminuir en el grup que perdia m\u00e9s velocitat en cada s\u00e8rie. D&#8217;altra banda, encara que en tots dos grups es va produir hipertr\u00f2fia, el grup que va perdre un 40% de velocitat durant cada s\u00e8rie va augmentar en major mesura l&#8217;\u00e0rea de secci\u00f3 transversal del qu\u00e0driceps que el grup que en va perdre un 20% (7.7 vs 4.6%, respectivament).<\/strong><\/p>\n"},{"acf_fc_layout":"imagen_apaisada","imagen_apaisada":{"ID":98586,"id":98586,"title":"IMG 1","filename":"c43f96bb-img-1.png","filesize":0,"url":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/08\/c43f96bb-img-1.png","link":"https:\/\/barcainnovationhub.com\/ca\/importancia-de-la-velocitat-dexecucio-en-lentrenament-de-forca\/img-1-3\/","alt":"","author":"33","description":"","caption":"","name":"img-1-3","status":"inherit","uploaded_to":98573,"date":"2021-08-03 17:05:01","modified":"2021-08-03 17:05:01","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/barcainnovationhub.com\/wp-includes\/images\/media\/default.png","width":508,"height":209,"sizes":{"thumbnail":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/08\/c43f96bb-img-1.png","thumbnail-width":150,"thumbnail-height":62,"medium":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/08\/c43f96bb-img-1.png","medium-width":300,"medium-height":123,"medium_large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/08\/c43f96bb-img-1.png","medium_large-width":508,"medium_large-height":209,"large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/08\/c43f96bb-img-1.png","large-width":508,"large-height":209,"1536x1536":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/08\/c43f96bb-img-1.png","1536x1536-width":508,"1536x1536-height":209,"2048x2048":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/08\/c43f96bb-img-1.png","2048x2048-width":508,"2048x2048-height":209}},"epigrafe":"Figura 1. La figura mostra el nombre de repeticions que va realitzar un grup que entrenava fins a perdre un 20% de velocitat durant la s\u00e8rie (en negre), i un grup que entrenava perdent un 40% de velocitat (en blanc). El grup que perdia m\u00e9s velocitat va realitzar m\u00e9s repeticions, per\u00f2 ho va fer a menors velocitats (<0.7 m\/s). Finalment, el grup que perdia menys velocitat durant les s\u00e8ries (i que va fer m\u00e9s repeticions a major velocitat, >0.8 m\/s) va obtenir majors millores a nivell neuromuscular (major capacitat de salt). Figura obtinguda de Pareja-Blanco et al. (2). "},{"acf_fc_layout":"bloque_de_texto","bloque_de_texto":"<p><strong>Aix\u00ed, els resultats a dalt esmentats secunden que realitzar les repeticions a la m\u00e0xima velocitat possible i acabar la s\u00e8rie abans de perdre molta velocitat (en concret, perdre menys del 20% respecte a la primera repetici\u00f3) pot ser una estrat\u00e8gia efectiva i sobretot m\u00e9s eficient per augmentar la pot\u00e8ncia muscular, encara que pot disminuir la hipertr\u00f2fia muscular. En aquest sentit, un altre estudi recentment publicat a Medicine and Science in Sports and Exercise ha mostrat que perdre un 20% o un 40% de velocitat durant cada s\u00e8rie produeix major hipertr\u00f2fia que perdre\u2019n un 0% o un 10%, per\u00f2 per contra s&#8217;associa tamb\u00e9 a un empitjorament de les propietats neuromusculars (incloent un pitjor r\u00e0tio de desenvolupament de for\u00e7a).<sup>3<\/sup> D&#8217;altra banda, un altre estudi recentment publicat a The Journal of Strength and Conditioning Research no ha mostrat difer\u00e8ncies en les millores de salt o esprint en subjectes que van entrenar durant 7 setmanes perdent un 5 o un 20% de velocitat durant les s\u00e8ries, la qual cosa mostra que realitzant un menor nombre de repeticions (33% menys repeticions en perdre un 5% de velocitat respecte a perdre\u2019n un 20%) es poden obtenir els mateixos guanys.<sup>4<\/sup><\/strong><\/p>\n<p><strong>Monitorar la velocitat d&#8217;execuci\u00f3 durant l&#8217;entrenament de for\u00e7a (per exemple, mitjan\u00e7ant l&#8217;\u00fas de codificadors lineals, c\u00e0meres d&#8217;infrarojos, acceler\u00f2metres o fins i tot aplicacions m\u00f2bils) \u00e9s per tant recomanable per permetre una major o menor p\u00e8rdua de velocitat en funci\u00f3 dels nostres objectius (hipertr\u00f2fia o millores neuromusculars). En resum, si l&#8217;objectiu \u00e9s maximitzar les millores de for\u00e7a o pot\u00e8ncia ser\u00e0 recomanable realitzar la part conc\u00e8ntrica dels exercicis a la m\u00e0xima velocitat possible i evitar la p\u00e8rdua de velocitat durant les s\u00e8ries, cosa que resultar\u00e0 a m\u00e9s en uns entrenaments m\u00e9s eficients en requerir d&#8217;un menor volum de repeticions. Per contra, si l&#8217;objectiu \u00e9s augmentar la hipertr\u00f2fia muscular \u2013 a costa d&#8217;obtenir menors millores o fins i tot empitjorar el rendiment neuromuscular \u2013 pot ser recomanable perdre una major velocitat durant la s\u00e8rie aproximant-se en major mesura a la fallada muscular.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: left;\"><strong>Refer\u00e8ncies<\/strong><\/h2>\n<ol>\n<li style=\"text-align: left;\"><strong>S\u00e1nchez-Medina L, Gonz\u00e1lez-Badillo JJ. Velocity loss as an indicator of neuromuscular fatigue during resistance training. Med Sci Sport Exerc. 2011;43(9):1725\u201334.<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Pareja-Blanco F, Rodr\u00edguez-Rosell D, S\u00e1nchez-Medina L, Sanchis-Moysi J, Dorado C, Mora-Custodio R, et al. Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scand J Med Sci Sport [Internet]. 2016;(1998):1\u201312.<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Pareja-Blanco F, Alcazar J, S\u00e1nchez-Valdepe\u00f1as J, Cornejo-Daza P, Piqueras-Sanchiz F, Mora-Vela R, et al. Velocity Loss as a Critical Variable Determining the Adaptations to Strength Training. Med Sci Sports Exerc. 2020;Feb 7(Epub ahead of print).<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Galiano C, Pareja-Blanco F, Hidalgo de Mora J, S\u00e1ez de Villarreal E. Low-Velocity Loss Induces Similar Strength Gains to Moderate-Velocity Loss During Resistance Training. J Strength Cond Res. 2020;(12):1.<\/strong><\/li>\n<\/ol>\n"}],"cta_titulo_top":"","cta_boton_top":"","cta_url_top":"","cta_titulo_footer":"","cta_subtitulo_footer":"","cta_boton_footer":"","cta_url_footer":"","colaboradores":[{"nombre":"Pedro Valenzuela","imagen":false,"descripcion":"","red_social":"","url":""}]},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/98573"}],"collection":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/users\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=98573"}],"version-history":[{"count":5,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/98573\/revisions"}],"predecessor-version":[{"id":101771,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/98573\/revisions\/101771"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=98573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=98573"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=98573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}