Thin, thinner, Thinnest,

A_triste_e_falsa_beleza_da_anorexia.jpg (14) Days are passing by and all is food in your mind. Control food is controlling weight and controlling weight is controlling your appearance. Not a single minute your body is out of your mind. Every mirror is watched most of the time secretly because you do not want anybody to know that all has become an obsession to you. Your body has become you in a grotesque way.

But do people really see your body ? First of all it is covered in rags, cause you can hardly call the lose fitting textiles proper clothing, do we ? More of all people see an insecure personality, a hiding person who is not willing at the moment to share with the world. It is a negative appearance.

Here we get a self-fulfilling prophecy. When you are young you want to be beautiful. You want to show the world that you have developed a personality and want to take part of the society. But your current you has fallen for the influence of media and often the influence of friends or others you even do not know. It has become a kind of magic spell and you are no longer able to control it.

Pictures from ; http://jonaslindberg.spotlife.se/2013/04/20/modellagenturer-varvar-flickor-utanfor-anorexiaklinik/

Beauty is not only on the outside. Yes it is true that the biggest part of beauty is on the inside. No it is not hidden in a secret corner of your body waiting to get out. The secret of beauty is in the language you let your body speak out to the world. Each move, each gesture you make has a meaning. There are no words other people need to hear to understand what is going on with you, who you are and most of all how you look.

I challenge you to sit down on a terrace somewhere in the city to watch the people passing by. Just sit without any comment and look carefully how
When you feel insecure about your weight and physical appearance it will show clearly in your body language. Your body will shout to the world that you are not feeling well and you want to find yourself, your own personal beauty. Without words you are alarming the world that you have a problem with yourself and that alarm is ringing all the time where ever you

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go and whenever you show yourself. the people move. Can you read the signs of their body, can you understand the expression ion their faces ? In the beginning you are not able to do so but when you train yourself to be patient and take your time in observation, surprisingly you start to understand the body language.  The body language makes a person good looking or not.

Let me go to the development of the alarming body language. Each body has genes. When you ar

e born these genes are programmed to follow a set or growing and physical / mental development rules. To process these well the body need proper food and nutrition. For many women there is an internal world which is considered less important than an outside world which is considered more important. Your genes need the proper nutrition to develop a healthy body and mind. When the body does not get the right nutrition it will set up a set of alarm bells inside the genes.

A simple explanation of genes is here  at its place. A gene must be seen as a kind of program that orders your body what and how to do things. Each gene has its own function. Like a computer it has an on and off button. Some genes can never be turned off but most can change overtime. Our mind is able to control the working of this genes but this is often done in the subconscious. Most people are not able to access the regulation sector of genes directly. Under eating causes many genes to be set in a turn off mode.  The reason is that for most activities the body needs energy. When the body does not get enough nutrients, the body must protect itself from using to much energy and will switch into a warlike metabolism. All functions will be limited, in cluded the brain functions cause they also take a lot of energy.

When a person tends to extreme less digestion of food, the brain is often no longer able to produce the right chemicals to think straight. For woman there comes a moment that the body will get into a complete destruction mode and it starts breaking down vital tissue while still alive. With other words extreme food control leads to death. The person suffering from these extreme control is not even able anymore to understand what she or he is doing will lead to destruction and death as the brain has already accepted the faith of death and has prepared the body to go that way. In fact that person is a living Zombie as written down in many stories. Now you also know the origin of these monstrous creatures of the night.  Why the night ?  person suffering from extreme food disorders cannot face the light anymore as it will hurt the eyes and the sun punctures the skin and is painful.

In dense societies like crowded cities and overpopulated area’s, food disorders tend to occur more and more. One of the reason is that nature build in us a protection of overpopulation to keep the specie alive. Human suppose to have a minimum on living space but in the current society we are no longer able to get that needed space. Nature is somehow to blame for the increasing number of people with a food disorder because it does not take in account that our nurtured live is no longer is place with nature.

From the biochemical world we move to the society and its expectations. Woman suppose to have a good body. But a good body is different from a thin body. A good female body need to have some fat on it. For men that is sexually more attractive. Why ? A body with at least some fat will be able to be pregnant and deliver healthy children. A body with nearly no fat or thin will be troublesome to deliver children and will cause men a lot of trouble. From a family planning point of view a thin body is not attractive for men as wife. A thin woman suppose not to have enough energy to take care of the kids or housekeeping or be able to deliver other work. The men will think twice of having such women for more than just temporary pleasure.

In my line of work as personal coach I advise to watch food as an ally and not an enemy. Food can be your good supporter and helper to develop a health, lasting and happy lifestyle in which your love life can be exiting and the family experience happy. Food is like any other product  we can consume a toxigen or a healthbooster, all it depends on how and when we use it. If you feel you cannot control your life and food please contact………

 

 

FEMALE TRAINING 6

FEMALE TRAINING 6
(by Arnaud van der Veere, Netherlands)

Do you remember the animal legends in which the fox, the rabbit and the turtle ? For the men a women is an all in one story. But is she realy like that, is it possible to combine the benefits of those animals into one person ?

The fox is a very smart animal, it adaps to all circumstances, twists its movements and react fast. Women do have all these vitues, try to trick them to do something they do not want and observe how many turns they can make and speed to which they adpt on your requests. In general a rabbit is know for its condition, speed and breeding. Women do often have a great endurance, often they continue even under the most unpleasant circumstances with a life that does not offer them much future knowing it is for the benefit of her family. A turtle is known for its long livety Women do live longer than man, cause even under most difficult circumstances stress does not take the toll it takes from men.

In training we can see al those habbits and vitues as opportunities. The womans body goes from of young age thru many phases. Not only the biological changes has a heavy impact, the mental aspects of growing up also chnages vision and look at life. In the past therapeuts and doctors did advise never to let children train with weights or place them under heavy duty exercises. But today it is proven that also children may train with weights. Specially the fragile girls who have a poor health condition are advised to start a form of weight training to increase physical health, better posture and above all a better psychological strenght.

Weighttraining is like pulling carrots for the rabbit. The carrots are strongly rooted in the earth and it takes strenght to get them out. The mother teaches the child step by step how to get the right technique and slowly enhanches the power. Children must learn a playing way of training. Fun is important. But also the lesson of the turtle, slow but steady, is very important in training of children.

As this serie of articles is only focussing on women I want to put all attention to the female children. The first thing they have to learn is picking up weights the right way. Picking up a weight needs a good posture of the whole body with a higher attention to the back and bending the legs. The back must be “hollow” under all circumstances to avoid putting overstress on the backbone. Always bend the legs and never overstrech the arms. By teaching the right position a child will understand the importance of balance. When the girl grows up she will discover that her balance points do change and she must adapt to the new situation. Gladly we can adjust time by time so during puberty the emotional physical stress can find an outlet in the excersises.

A mother can teach her child the best position in teachin g them weight training via the “stairs method”. The child sits at the bottom of the stairs and picks up a weight of 500 grams / 1 kiligram and puts it on the highest possible staircase. Then pick up a new one and so on. When that staircase is full she moves down till practically on the ground. All the time attention is focused on the right posture of legs and back. Hollow back, knees in max 90 degree and head looking up.

You also can make use of elastic bands. The child pulls down the elastic that hangs high to pull it down to the ground and brings it back into position without jumping of the ground. When doing so she must face the top of the elastic all the time. In my programs I tell the kids to watch the top as the elastic may get lose and she must escape and react fast when it happens. Children are our future, start early in training to get healthy and strong children.

FEMALE TRAINING 5

FEMALE TRAINING 5
(by Arnaud van der Veere, Netherlands)

Boxing for females is so much different from the competition fights you have seen on TV. The boxing training is one that promotes condition, physical and mental stability, stamina and above all a good health.

Training boxing or Muay Thai has nothing to do with fighting. A female training starts with a warming up and moves over to technical aspects. In each training we work on the whole body. The training is available in many different levels and approaches. For beginners purpose we start with “air fighting”. All techniques are placed in the air according to the instructions, start slow and when the movement is understand speed goes higher. From “air fighting” we can move to a standing boxing bag. A bag is the best partner to react on. No return punches, completely silent and most of all it will never run away or turns you down. After this we have many other levels.

Let us concentrate on the first two phases of this form of training. When using boxing techniques not ony the upperbody is moving. In fact each boxing movement starts in the feet. You have to step forward and backwards all the time. Some movement also will go to the left or right. For punching you do need space around you. This space is your own personal space. In Boxing you learn to know what is your own persnal space in this world, this is your place and people who enter your space must be friendly. While concentrating during the boxing your mindset will become attitude. Your convidence increases. The “stronger” you get the more personal space you will take.

The personal space of a boxer is a bit smaller than of the Muay Thai boxer. Due to the kicks the personal space is enlarged but the total distance between you and the “opponent” is not much different. Distance in Martial Arts is one of the most important things. Counting the right distance request serious training and concentration. This kind of concentration is also called focusing. When a person is able to focus well it is for sure this will reflect in better study or work results.

The development of a personal space is for most woman a new expirience. Fact is that often women feel that they get a piece of space as a part of someone else. Most never had the feeling of having a space of there own. Creating this person world is a strong emtional thing that directly gives results. A trainer must observe the development of a personal space and keep it in relation with the topic and the group so the woman will not get herself into problems. In many cultures woman are not allowed to have there own space, they have given a role in society and must obey to the rules. Personaly I only observe this and always will warn the person before leaving the school.

In the first sentence I mentioned that boxing is so much different fom competition fighting, but in fact it is not totally true. Life itself is a heavy competition, a daily survival for many women. The weaker gender is always under attack and she has to defend herself day after day. When knowing how to handle the own private space, a woman will grow stronger and her direct surrounding surely notice that.

Boxing and Muay Thai gives inner strenght to everyone who practise it, it develops not only Martial skills but let the mind and body comes to a unity.

FEMALE TRAINING 4

FEMALE TRAINING 4
(by Arnaud van der Veere, Netherlands)

Food is in the Western oriented society a luxe problem. We eat to much, the wrong food, irregular, to less or in most cases the balance of intake and movement is lost. For the purpose of the articles I make a simple clear overview of food. Food consist of fibers, proteins, carbohydrates, fat and vitamins and minerals. At a proper diet everything we need to live, grow and recuperate.

Food is climate and culture depended. Hot climates eat more spicy food and stimulate the biochemical process of the body. In Western countries female tend to gain weight when getting older. Asian women could stay for a long time on the right weight, but this seems to change. All over Asia the Western habbits have been taken over and in general females are also gaining weight. The main reason for this is that the Asian biological system (consist of enzyms and hormons) are not fit to digest and absorb the right ingredients of the food. In biochemical sense the system get blocked and cannot funcion properly anymore. The ingigestive system was build in the first four yours of life and hardly can change after that period.

Training and change of food pattern will improve the biological balance and promote weightloss and physical fitness. Women are more sensitive than men for the changes. In generla women move less and has other physical activities that are less calory consuming. To change this a woman must choose a right way of training the body and mind.

Society is more demanding than ever before. Stress has become a daily problem. The combination of forces (work, relation and society) often gets on to you and you wish to have a time out. This time out can be found in the ancient practise of Martial Arts. Today the “arts” has changed with the time.

In the Western world women have found boxing and thai boxing as a good way to relax and load new energy. The new Dutch approach of the ancient arts has proven to be the most effective way. It is not only the way of training that helps you get back on the way, it is the basic phylosophy of how to train women to answer her own needs.

In former articles I mentioned already that women are completely different from men. This also counts in boxing. Women are totally different in physic and mind while training the sport. A women does not want to become a fighting machine, a world champion or let alone a top fighter. She wants to start training and will see where ever the “train” will take her. Step by step she wish to develop her own identity.

The Dutch method is completely individual and goes from the strenght of oneself and ones abilities. Even when training in the group each person receives her personal attention and the traner points out ones speciality and capacities. Training is a joy and a real pleasure when you see fast improvement. The old way of training by repetition over and over again is no longer from this world. Action, change, fun and mentality are now the leaders of the game that is called sport.

FEMALE TRAINING 3

FEMALE TRAINING 3
(by Arnaud van der Veere, Netherlands)

A big difference between men and women is the approach of training. Men in general like to be taken serious. A women wants to have fun, she wants to enjoy a good training. A man wants fast results, he says that he is willing to suffer pain and heartship but often it turns out that it is a bridge to far. Woman on the other hand do not mind to train hard but wants to enjoy what they do, training is a relax or escape for them. Results comes overtime.

As I mentioned in other articles women want to train in a group on an individual basis. When undergoing the training it is strongly recommended that the instructor use counting for instructions. It is proven that women get mre stimulation from up and down countings when put upon them than when given a certain number as a “do it yourself”. Counting is a strong way to increase or decrease the tempo of lesson.

During a lesson the trainer is concentrated on the flow of techniques. The lesson must run smooth. Most attention goes to the variation in exercises, the number of repetitions and how heavy the group can go. Less attention is paid to the way each technique is exercised. The correct posture and application of the propper exercise does not receive enough attention.

In general women do not have a heavy physical job. The muscles are not under heavy strain during the day and the tonus (muscle tention) is relatively low. A good trainer will pay attention to increase muscle tention first. During warming up tension around knees, elbows, ankles and wrist must reach a high level. Strenghtening these parts will prevent from injuries.

Women will pay attention to there own posture when pointed to it. The posture of women is strongly dictated by cultural background. In many cultures children, when in adolesence, will be warned not to show the breasts. Embarrasment, not wanting to provoke or teasing also can be the case. The ones suffering of this will create a shoulder up forward posture (in my daily practise I call it a Chat position, as I encounter it more and more in children who sit in front of computers all day) a position that places a lot of tension on the neck and takes away tension on the back of shoulder and houlder blades.

My first training is with weights to promote a better posture. After this I always try to teach them boxing skills to let go frustrations and build tension in the back, shoulders and arms. Boxing is a very good way to improve posture, tension, concentration and most of all self esteme. Over the years I found more and more female got attrackted to the sport. The gradual increase has gone from few per year (in the 80’s) to thousands. Women enjoy the sport for recreational but also competition.

Soon after introducing boxing to a daily exercise programming the ladies requested more stomach / belly exercises as they had seen this in movies. I introduced two forms for ladies ; static tension improvement and dynamic training.

Static tension is a form of exercise used in body building to build up lean clean muscle parts for the so called “six pack”. With each move up a tension of 3 counts is taken. After this back no a near release and than back again in high tension mode. This is done in series with not more than 10 – 15 repetitions. Stomach muscles are normal muscle groups and must be treated likewise when wishing to have a flat belly. This implies a maximum of 3 trainings a week, but when doing it the concnentration must be ONLY to that group.

Boxing training for the stomach / belly muscles when done often create a “fatty” image. A boxer does not need clean visuable but effective muscles to react on punches. Bxers train the stomach muscles everyday, this is in fact overtraining. Overtraining stimulates the uptake of fluids and gives a bit of a fatty view. For women this is exactly what they do NOT want. It is advised to train the stomach intensively but not more then 3 times a week.

FEMALE TRAINING 2

FEMALE TRAINING 2
(by Arnaud van der Veere, Netherlands)

Looking at the physic of a female the following things will be striking. First of all in general is het physical power less than of men. In weight based training the lifted kilograms per time is less than of men. But this can be compensated by more repetitions or series.

In general the woman has a good developed hips, lesser shoulders and back, good legs which, pitty enough, are in contact with often not very strong ankles. Weak ankles are often more due to the wrong footwear than of natural cause.

Nature desided to bring some extra topweight onto the female frame. The breast weight makes a womans balance during exercise completely different from that of men. Breast are mainly fattissue. But important fattisue with milkglands ready for breastfeeding. Training the breast will ften decrease the size but will not create a firmer breat. To get firmer breast a set of specific exercises is used. Good training for woman is shoulders and uppr belly. Using those will firm the area.

In Martial Arts we have many floor exercises such as push up, “vacuum cleaner”, oil pump and others. Due to the different balance a woman must start on her knees as supporters and not, like men, on the feet. When doing push ups the wrists are considered a weaker spot. When doing the exercise the wrist are not allowed to hurt. It is important to try different ways of hand setting. On the fist or in open position in different angles or even on the fingers. Pain for woman is STOP. The slogan ; no pain , no gain does not count for women !

In general static streching exercises are no longer promoted. It is proven that these static strachings do not promote flexibility, but again this accounts for men more than in case of female. The so called Menschendieck is a hysiotherapeutic form with treatment based on traditional ballet. Here we use static stretching exercises to heal and prevent injuries. Mensendieck was developed by woman and also is based on the female physics. Men applying static streching will hardly benefit of it but for women I only can promote it.

In fitness classes we slowly see Martial Arts movements coming in. In Martial Arts kicking is a major defense and attack weapon. Training a good technical way of kicking for a woman is in general easier than for the man.

Due to the bone structure in the hips a woman has more moving space. The hips are wider for pregnacy and delivery purpose. A wider movement range in the bonestructure makes the possibility for more angles in kicking and a more static movement possible. When practising women must bare in mind the flexibility of the joints. In some tribes (special in Asia) the flexibility of the joints promote injury when techniques are not applied the right way.

A very important part in female training is the differenciation of left and right. As instructor it is important to make students aware of this important fact. The right application of left and right is as important in fitness as in Martial Arts. In training of Martial Arts the risk of wrong doing are a little higher. Imagine what happens when we train the left kick and you block on the right side.

FEMALE TRAINING 1

FEMALE TRAINING
(by Arnaud van der Veere, Netherlands)

Women are realy different from men. This does not refer to only the physical part. A woman thinks, moves, needs wishes and has totally different desires than men. Former is commen knowledge and completely accepted. But when entering a training room why do women has to accept training rules set for men ? In fitness and specialy in the Martial Arts trainers are not well prepared for women !

To promote a better understanding and training for women I wrote a serie of articles on this topic. I write this series of articles from the viewpoint of teaching trainers how to adapt to the women in a sportschool in general and be in close contact with them in specific situations. At the same time the articles are also a way to make any women who visits a gym aware of the differences between men and women and no longer need to accept an equal treatment. The articles are written to create understanding and a growing toward a new situation of respect, creativity and a new way of target directed training.

When a women wish to train, the first thing that will come to her mind is how to dress in a proper way for that activity. Some women wish to attrack no attention while others just want to get into the focus. Mn in general want to train, they do not care much what they wear. The task of the sportschool is to advise a newcomer what kind of clothing is the best. Some gyms have followed this advise by posting a nice picture of a woman on the activity program message board.

Women wish to look good even when excersicing. When training in a short trouser (for instance in Muay Thai) the women do not like to do streching exercises with wide open legs, specially not in mixed classes. An other exercise is jumping in the air and come down. The breast of the women will bounce up and down. This is not only an unconfortable feeling but the ones with the bigger sizes will also feel embarresed. A last example is sit down, when the woman moves down the trouser also will go down on her behind. When this happens and the behind is exposed a continuation of the exercise is hardly possible. The women prevers to stop and will do anything to get that done.

In fact there are so many different movements that, with the wrong clothing, create unconfortable feeling. When a woman does feel unconfortable she will quit the lessons. This drop outs are a big loss for the gym and the person itself.

Besides the right kind of clothing, colors are important. Women do not like dark or grey colors. During sport they like bright and fit with there body colors. But this also depends on the activity. For instance when the school dress has spcific colors that make them look stronger and better shaped they surely are willing to wear it.

Women also like to do individual training in groups. No this is not a contradition. A woman needs a MOTIVATOR. A person in front of the class who shows what to do and stimulate the group to do the same on there own physical level. When a woman enters a group class at first they will study there fellow class mates and try to scale them in levels. After this classification the woman will look for the right place in the class of which she thinks her class will do right. Man on the otherhand often do not care where they stand and tend to go upfront instead of choosing a level oriented place.

The person infront of the class must be a good motivator and visuable clear person. When classes have many women it is the best that the instructor is also a woman. The fact that the trainer is female is stimulating to most, cause it creates a feeling of “ what you can do, I can do it too”. A sportschool needs this motivation to keep members.Female trainers create an indentification process.

VROUWEN EN TRAINING DEEL 11

Uit deze test komt onmiddellijk het krachtsniveau, de stabiliteit van bekken, schouders en rug, de mate van balans en concentratie. Deze factoren zijn nodig om een schema neer te zetten waarbij het doel is om de prestaties te optimaliseren.

Voor een vrouw moet er binnen het schema met e volgende spiergroepen en factoren rekening gehouden anders ontstaan er problemen. Deze problemen zullen niet direct zichtbaar worden maar pas na enige tijd. Voorkomen is beter dan genezen.

Belangrijke aandachtspunten zijn ; de borstspieren, bil en heup, schouder en bovenarmen. Wanneer uit de test ook een hyper flexibiliteit naar voren komt moet er binnen het schema speciale anti-flex oefeningen komen. In de gevechtssport is overstrekking een hoofdoorzaak van knie en elleboog problemen.

Om dit soort blessures te voorkomen moeten vooral de buigers sterker getraind worden dan de strekkers.

Het trainen van de borstspieren bij de vrouw onder weerstand moet gebeuren met variabele weerstand (zoals elastiek) om zware top belasting te voorkomen. Bij de vrouw moet worden uitgekeken dat er geen sprake is van teveel vetverlies. Vetverlies uit de borst is ongezond en kan bij zwangerschap soms vervelende gevolgen hebben.

Op specifieke vrouwen blessures kom ik later terug.

Maximale kracht voor een v rouw is een gegeven dat sterker dan bij een man gerelateerd is aan het lichaams gewicht. De spiermassa van de vrouw is beter en sterker ontwikkeld bij grotere en zwaardere vrouwen. Kleine lichte vrouwen kunnen een daarom een lagere maximale kracht hebben.

Hoe bepaal je de Max Kracht van een vrouw ?

Anders dan bij mannen moet er een keuze worden gemaakt uit wat de doelstelling van de meting is. Voor mannen is er een bepaald aantal standaard oefeningen waarbij de Max kracht bepaald is. Bij vrouwen is dit helaas niet mogelijk. Dit komt doordat het morfe type (ecocomorf, endomorf of mesomorf) voor de vrouw aan veel grotere tegenstellingen bloot ligt .

VROUWEN EN TRAINING DEEL 10

Gewicht training voor vrouwen is voor vele gevechtssporters nog steeds onbespreekbaar. Maar trainers die het nog steeds niet toepassen merken dat hun leerlingen  achter blijven op zij die het wel doen. Ook bij krachttraining is er een verschil tussen man en vrouw.

 

In het kort komen de grootste verschillen neer op ;

1-      spierkracht

2-      vetmassa verdeling in het lichaam

3-      flexibiliteit van de gewrichten

 

In voorgaande artikelen heb ik de verschillen al duidelijk aangegeven. In dit deel ga ik de oefenings aanpak beschrijven.

 

Krachttraining kan met of zonder weerstand worden gedaan.  In mijn optiek moeten beiden goede aandacht krijgen. Oefeningen zonder weerstand kunnen voor techniek en uitvoering uitermate belangrijk zijn, ook zijn ze nuttig wanneer er buiten de eigen regio wedstrijden gedraaid moeten worden en weerstands producten niet aanwezig zijn.

 

Samen met fysiotherapeuten Henk van der Stoep en Pedro de Oliveira Coelho is er een weerstands programma voor gevechtssporters ontwikkeld waarbij er veel verschillende weerstands vormen zijn gebruikt. Onder weerstand wordt te vaak alleen het gewicht (dumbbell of halter) verstaan. Ons programma omvat ook elastiek dat tegenwoordig in veel verschillende weerstanden te verkrijgen is.

 

Het doel van de kracht training voor een vrouw is om en sterker te worden, niet aan lenigheid en snelheid in te boeten en vaak ook vet te verbranden. Het gemiddelde vetpercentage van de vrouw ligt tussen 18 –2 5 %. Voor een wedstrijd atleet kan dit naar beneden. De vraag is echter of dit wel nodig is. Wij doen een contact sport. Vet kan hier soms een goede buffer zijn bij de opvang van stoten en trappen.

 

Er komen met regelmaat wedstrijdatleten die nog helemaal aan het begin van de carrière staan met het verhaal dat zij moeten afvallen. Mijn advies is hierop vrij standaard ; concentreer je eerst op de techniek, de wedstrijd op zichzelf, je conditie alvorens je zorgen te maken over je gewicht. Wanneer een persoon extreem over haar gewicht is zal een verstandige trainer haar nooit vragen om een wedstrijd te doen. Het gevolg hiervan is dat de trainer zich al bij de eerste wedstrijden concentreert op enkele kilo’s overgewicht.

 

(Over) Gewicht en krachttraining staan in directe relatie met aankomen en afvallen. Het eerste advies dat ik elke trainer geef alvorens een atleet op een afval dieet te zetten is om met een goede krachttraining te starten. Kracht en sport specifieke oefeningen bouwen droog spierweefsel op en alleen spieren verbranden vet. Voor gevechtssporten moet er een combinatie gemaakt worden voor snel- en duur kracht.

 

Vrouwen vormen hierop geen uitzondering maar wel de soort oefeningen en de uitvoering ervan verschilt van een mannelijke aanpak.

 

Om te beginnen moet eerst een plaatje van het soort fysiek worden gemaakt. Hierbij zijn de volgende factoren van belang ;

1-      gewicht en vetpercentage van de persoon

2-      flexibiliteit van de gewrichten

3-      maximale kracht bij uitvoering diverse tests

 

Als tests gebruiken we standaard oefeningen waar al heel veel ervaring mee is opgebouwd. De volgende oefeningen zijn geselecteerd ;

a-      bankdrukken (testen van top stabiliteit)

b-      deadlift (test van positie en bekken stabiliteit)

c-      squat (test van balans, houding en knie flexibiliteit)

d-     staande dumbbell shoulder press (balance en stabiliteit)

e-      goodmorning

VROUWEN EN TRAINING DEEL 9

Wanneer we een willekeurige jonge man vragen wat zijn aspiraties zijn in de sport zal hij over het algemeen volmondig zeggen dat hij wereldkampioen wenst te worden. Voor een man doet het er niet toe of deze uiting gestoeld is op enig feit. Hij zal zich er ook helemaal niet druk om maken de uitspraak ooit gedaan te hebben.

 

Bij een vrouw is de reactie over het algemeen anders. Een vrouw zal eerst willen weten wat het doel van de vraag is. Zij wil graag meer informatie alvorens een antwoord te geven. Bij het geven van een antwoord zal ze zich eerst baseren op wat zij denkt dat mogelijk is met haar capaciteiten en meestal een zal het antwoord niet exact zijn maar gesteld worden in de “ik hoop ooit zover te komen” vorm.

 

Het stellen van doelen in de sport ligt bij de vrouw heel anders dan bij de man. Een vrouw is voorzichtiger. Natuurlijk is dit sterk afhankelijk van iemands intellect en naïviteit. Bij hoger ontwikkelde vrouwen zal het doel veel lager gesteld worden dan bij mannen.

 

Een vrouw is hierbij over het algemeen realistischer en ziet eerder obstakels binnen een periodiek planning dan de man. Wanneer de man zegt ; hij gaat ervoor, bedoeld hij – ik weet zeker dat het moet lukken ! Echter wanneer de vrouw zegt – ik ga ervoor is de vertaling ; ik ga het proberen.

 

Een belangrijk trainings advies voor de vrouw  is om plannings termijnen relatief kort te houden. Een periode moet overzichtelijk verdeeld zijn. Wanneer een seizoens planning wordt gemaakt is het van belang het gehele seizoen in 3 , 4 of 6 weken cycli op te delen. Aan het eind van elke cyclus moet een meet punt zitten. Dit meetpunt ka van alles zijn waarbij er een prestatie geleverd moet worden en niet noodzakelijkerwijs een wedstrijd.

 

Gevechtssport wedstrijden zijn individueel van aard. Er is sprake van een op een situaties en met regelmaat valt er een tegenstander uit. De reden laat ik in het midden maar voor de vrouw die klaar staat is het uitermate frustrerend.

 

Ongeacht man of vrouw op zulke momenten heeft een trainer de handen vol aan her motivatie want op dat moment wordt zeker niet begrepen waarom het hem of haar moet overkomen. Echter is juist dit deel van een wedstrijd mentaliteit waar de echte “kampioenen” zich laten zien. De persoon die op zulke momenten weer de schouders eronder kan zetten en doorgaat toont de ware wedstrijd geest.

 

Voor een trainer is dit soort problemen in het doelstellingen programma bij voorbaat in te brengen en bij een duidelijke planning kan het uitvallen van een geplande wedstrijd gezien worden als een minder groot probleem.

 

De meeste trainers hebben geen enkele seizoens planning en werken van wedstrijd naar wedstrijd. Met grote regelmaat hoor ik de zinsnede ; laten we eerst maar eens deze wedstrijd “vechten” en dan zien we wel verder. Tja dan is de muur wel hard wanneer die ene geplande wedstrijd juist niet door gaat.

 

Om duidelijker te zijn grijp ik naar het trainings schema van fitness of body building atleten. Hierbij worden wedstrijden gepland als testmomenten naar een finale evenement. De trainer plant zo’n evenement op een strategies juist moment en een plaats waar het maximale voordeel voor de atleet kan worden behaald.

 

Een wedstrijd die niet doorgaat wordt vervangen door demonstraties waarbij de atleet gestimuleerd wordt toch maximale prestaties te leveren. Het niet doorgaan van de wedstrijd kan goed worden opgevangen door sparrings trainingen in “vreemde” sportscholen met alleen een trainer en begeleider. Door in een vreemde omgeving te moeten presteren wordt de sfeer van de wedstrijd enigszins nagebootst. De adrenaline van de competitie, de vreemde omgeving en toeschouwers alles werkt plaats vervangend.

 

Dit soort zaken is veel beter te plannen dan een daadwerkelijke wedstrijd. Op de vreemde school maakt het namelijk niet meer uit wie de “tegenstander” is want die kan in variatie van man of vrouw opduiken. Het verrassing element en de omgevingsverandering moeten goed in de seizoensplanning passen.

 

Een ander verschil tussen vrouw en man is de realistische doelstelling. Probeer het een en ander duidelijk op papier te krijgen. Kom iets overeen met elkaar. Als trainer zal je ervaren dat de vrouw die zich aan een schema wil vastleggen er ook bijna alles voorover heeft om het na te komen. De man neemt “commitments” minder serieus !

Arnaud van der Veere