Diferencia entre revisiones de «Tabla de Porcientos para el Levantamiento de Pesas»
| Línea 51: | Línea 51: | ||
<td height="21">95 kg</td> <td>47.5</td> <td>57.0</td> <td>61.7</td> <td>66.5</td> <td>71.2</td><td>76.0</td> <td>80.7</td> <td>85.5</td> <td>90.2</td> </tr> <tr height="21"> <td height="21">100 kg</td> <td>50.0</td> <td>60.0</td> <td>65.0</td> <td>70.0</td> <td>75.0</td> | <td height="21">95 kg</td> <td>47.5</td> <td>57.0</td> <td>61.7</td> <td>66.5</td> <td>71.2</td><td>76.0</td> <td>80.7</td> <td>85.5</td> <td>90.2</td> </tr> <tr height="21"> <td height="21">100 kg</td> <td>50.0</td> <td>60.0</td> <td>65.0</td> <td>70.0</td> <td>75.0</td> | ||
<td>80.0</td> <td>85.0</td> <td>90.0</td> <td>95.0</td> </tr> </table> | <td>80.0</td> <td>85.0</td> <td>90.0</td> <td>95.0</td> </tr> </table> | ||
| + | |||
| + | <table border="3" cellpadding="0" cellspacing="0" bordercolor="#333333" bgcolor="#ECE9D8"> | ||
| + | <tr height="21"> <td height="21" width="58">105 kg</td> <td width="52">52.5</td> <td width="47">63.0</td> | ||
| + | <td width="51">68.2</td> <td width="52">73.5</td> <td width="55">78.7</td> <td width="57">84.0</td> | ||
| + | <td width="61">89.2</td> <td width="50">94.5</td> <td width="38">99.7</td> </tr> <tr height="21"> | ||
| + | <td height="21">110 kg</td> <td>55.5</td> <td>66.0</td> <td>71.5</td> <td>77.0</td> <td>82.5</td> | ||
| + | <td>88.0</td> <td>93.5</td> <td>99.0</td> <td>105.5</td> </tr> <tr height="21"> <td height="21">115 kg</td> | ||
| + | <td>57.5</td> <td>69.0</td> <td>74.7</td> <td>80.5</td> <td>86.2</td> <td>92.0</td> <td>97.7</td> | ||
| + | <td>103.5</td> <td>109.2</td> </tr> <tr height="21"> <td height="21">120 kg</td> <td>60.0</td> <td>72.0</td> | ||
| + | <td>78.0</td> <td>84.0</td> <td>90.0</td> <td>96.0</td> <td>102.0</td> <td>108.0</td> <td>114.0</td> | ||
| + | </tr> <tr height="21"> <td height="21">125 kg</td> <td>62.5</td> <td>75.0</td> <td>81.2</td> <td>87.5</td> | ||
| + | <td>93.7</td><td>100.0</td><td>106.2</td><td>112.5</td><td>118.7</td></tr><tr height="21"><td height="21">130 kg</td><td>65.0</td><td>78.0</td><td>84.5</td><td>91.0</td><td>97.5</td><td>104.0</td> | ||
| + | <td>110.5</td><td>117.0</td><td>123.5</td></tr><tr height="21"><td height="21">135 kg</td><td>67.5</td> | ||
| + | <td>81.0</td><td>87.7</td><td>94.5</td><td>101.2</td><td>108.0</td><td>114.7</td><td>121.5</td><td>128.2</td></tr><tr height="21"><td height="21">140 kg</td><td>70.0</td><td>84.0</td><td>91.0</td><td>98.0</td><td>105.0</td> | ||
| + | <td>112.0</td><td>119.0</td><td>126.6</td><td>133.0</td></tr><tr height="21"><td height="21">145 kg</td> | ||
| + | <td>72.5</td><td>87.0</td><td>94.2</td><td>101.5</td><td>108.7</td><td>116.0</td><td>123.2</td> | ||
| + | <td>130.5</td> <td>137.7</td> </tr> <tr height="21"> <td height="21">150 kg</td> <td>75.0</td> <td>90.0</td> | ||
| + | <td>97.5</td> <td>105.0</td> <td>112.5</td> <td>120.0</td> <td>127.5</td> <td>135.0</td> <td>142.5</td> | ||
| + | </tr> <tr height="21"> <td height="21">155 kg</td> <td>77.5</td> <td>93.0</td> <td>100.7</td> <td>108.5</td> | ||
| + | <td>116.2</td> <td>124.0</td> <td>131.7</td> <td>139.5</td> <td>147.2</td> </tr> <tr height="21"> <td height="21">160 kg</td> <td>80.0</td> <td>96.0</td> <td>104.0</td> <td>112.0</td> <td>120.0</td> <td>128.0</td> | ||
| + | <td>136.0</td> <td>144.0</td> <td>152.0</td> </tr> <tr height="21"> <td height="21">165 kg</td> <td>82.5</td> | ||
| + | <td>99.0</td> <td>107.2</td> <td>115.5</td> <td>123.7</td> <td>132.0</td><td>140.2</td><td>148.5</td> | ||
| + | <td>156.7</td></tr><tr height="21"><td height="21">170 kg</td> <td>85.0</td> <td>102.0</td> <td>110.5</td> | ||
| + | <td>119.0</td> <td>127.5</td> <td>136.0</td> <td>144.5</td> <td>153.0</td> <td>161.5</td> </tr> <tr height="21"> | ||
| + | <td height="21">175 kg</td> <td>87.5</td> <td>105.0</td> <td>113.7</td> <td>122.5</td> <td>131.2</td> <td>140.0</td> | ||
| + | <td>148.7</td> <td>157.5</td> <td>166.2</td> </tr> <tr height="21"> <td height="21">180 kg</td> <td>90.0</td> | ||
| + | <td>108.0</td> <td>117.0</td> <td>126.0</td> <td>135.0</td> <td>144.0</td> <td>153.0</td> <td>162.0</td> | ||
| + | <td>171.0</td> </tr> <tr height="21"> <td height="21">185 kg</td> <td>92.5</td> <td>111.0</td> <td>120.2</td> | ||
| + | <td>129.5</td> <td>138.7</td> <td>148.0</td> <td>157.2</td> <td>166.5</td> <td>175.7</td> </tr> <tr height="21"> | ||
| + | <td height="21">190 kg</td> <td>95.0</td> <td>114.0</td> <td>123.5</td> <td>133.0</td> <td>142.5</td> <td>152.0</td> | ||
| + | <td>161.5</td> <td>171.0</td> <td>180.5</td> </tr> <tr height="21"> <td height="21">195 kg</td> <td>97.5</td> | ||
| + | <td>117.0</td> <td>126.7</td> <td>136.5</td> <td>146.2</td> <td>156.0</td> <td>165.7</td> <td>175.5</td> | ||
| + | <td>185.2</td> </tr> <tr height="21"> <td height="21">200 kg</td> <td>100.0</td> <td>120.0</td> <td>130.0</td> | ||
| + | <td>140.0</td> <td>150.0</td> <td>160.0</td> <td>170.0</td> <td>180.0</td> <td>190.0</td> </tr> </table> | ||
| + | |||
== Fuentes == | == Fuentes == | ||
*[http://www.portal.inder.cu/index.php/recursos inormacionales/programas/ppd/cat_view/114-programas/107-programas-de-prepacion-del-deportista/111-tiempo-y-marca Programas de preparación del deportista. Tiempo y marca]. | *[http://www.portal.inder.cu/index.php/recursos inormacionales/programas/ppd/cat_view/114-programas/107-programas-de-prepacion-del-deportista/111-tiempo-y-marca Programas de preparación del deportista. Tiempo y marca]. | ||
*[http://www.buildingyourbody.com/spanish/Principiantes-rutinarios.html Principiantes rutinarios]. | *[http://www.buildingyourbody.com/spanish/Principiantes-rutinarios.html Principiantes rutinarios]. | ||
[[Category:Levantamiento_de_pesas]] | [[Category:Levantamiento_de_pesas]] | ||
Revisión del 12:59 26 abr 2012
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Sumario
Tabla de Porcientos para el Levantamiento de pesas
- Elemento esencial para medir porcientos de un atleta.
- Medidas de esfuerzos máximos medibles .
- Estas pruebas se realizan al principio del plan de entrenamiento anual
Importancia
La importancia de la aplicación de esta tabla es indispensable y obligatoria para todos los entrenadores deportivos, la tabla se aplica en todos los deportes que trabajan el desarrollo de la fuerza muscular.
- permite planificación de forma racional el entrenamiento del pesista.
- Mayor objetividad en la planificación.
- Define los porcientos que se podrán trabajar los atletas según el Rm del atleta
Aplicación
Pasos para utilizar la tabla.
- Paso 1: Realizar un control de resultado máximo de cualquier ejercicio de levantamiento de pesas.
- Ejemplo: halones , cuclillas, Arranque, Envión, fuerza acostada y se pueden incluir ejercicios especiales y auxiliares del levantamiento de pesas.
- Paso 2: se toma el resultado máximo y se ubica en la primera columna de la tabla ejemplo: si el levanto 100 kg los porcientos de trabajo serán los siguientes :
- Los porcientos están enmarcados de 50 % hasta el 100%.ver tabla 1
- El peso ò el resultado del atleta desde 25 kilogramo (kg) hasta 200 kg.
Ejemplos de la aplicaciòn
Ejemplo :Resultado máximo 100 kg en Halon de clin | |||||||||
100 kg | 50.0 | 60.0 | 65.0 | 70.0 | 75.0 | 80.0 | 85.0 | 90.0 | 95.0 |
Porcientos de trabajo para 100 kg del halan del clin | |||||||||
100% |
50% | 60% | 65% | 70% |
75% | 80% | 85% | 90% |
95% |
Tabla de porcientos
| 100% | 50% | 60% | 65% | 70% | 75% | 80% | 85% | 90% | 95% |
| 25 KG | 12. | 15. | 16. | 17.5% | 20. | 22. | 25. | 25. | 25. |
| 30 Kg | 15.0 | 20 | 20 | 21.0 | 22.5 | 24.0 | 25.5 | 27.0 | 28.5 |
| 35 Kg | 17.5 | 21.0 | 22.7 | 24.5 | 26.2 | 28.0 | 29.7 | 31.5 | 33.2 |
| 40 Kg | 20.0 | 24.0 | 26.0 | 28.0 | 30.0 | 32.0 | 34.0 | 36.0 | 38.0 |
| 45 kg | 22.5 | 27.0 | 29.2 | 31.5 | 33.7 | 36.0 | 38.2 | 40.5 | 42.7 |
| 50 Kg | 25.0 | 30.0 | 32.5 | 35.0 | 37.5 | 40.0 | 42.5 | 45.0 | 47.5 |
| 55 Kg | 27.5 | 33.0 | 35.7 | 38.5 | 41.2 | 44.0 | 46.7 | 49.5 | 52.2 |
| 60 Kg | 30.0 | 36.0 | 39.0 | 42.0 | 45.0 | 48.0 | 51.0 | 54.0 | 57.0 |
| 65 Kg | 32.5 | 39.0 | 42.2 | 45.5 | 48.7 | 52.0 | 55.2 | 58.5 | 61.7 |
| 70 Kg | 35.0 | 42.0 | 45.5 | 49.0 | 52.5 | 56.0 | 59.5 | 63.0 | 66.5 |
| 75 Kg | 37.5 | 45.0 | 48.7 | 52.5 | 56.2 | 60.0 | 63.7 | 67.5 | 71.2 |
| 80 Kg | 40.0 | 48.0 | 52.0 | 56.0 | 60.0 | 64.0 | 68.0 | 72.0 | 76.0 |
| 85 Kg | 42.5 | 51.0 | 55.2 | 59.5 | 63.7 | 68.0 | 72.2 | 76.5 | 80.7 |
| 90 Kg | 45.0 | 54.0 | 58.5 | 63.0 | 67.5 | 72.0 | 76.5 | 81.0 | 85.5 |
| 95 kg | 47.5 | 57.0 | 61.7 | 66.5 | 71.2 | 76.0 | 80.7 | 85.5 | 90.2 |
| 100 kg | 50.0 | 60.0 | 65.0 | 70.0 | 75.0 | 80.0 | 85.0 | 90.0 | 95.0 |
| 105 kg | 52.5 | 63.0 | 68.2 | 73.5 | 78.7 | 84.0 | 89.2 | 94.5 | 99.7 |
| 110 kg | 55.5 | 66.0 | 71.5 | 77.0 | 82.5 | 88.0 | 93.5 | 99.0 | 105.5 |
| 115 kg | 57.5 | 69.0 | 74.7 | 80.5 | 86.2 | 92.0 | 97.7 | 103.5 | 109.2 |
| 120 kg | 60.0 | 72.0 | 78.0 | 84.0 | 90.0 | 96.0 | 102.0 | 108.0 | 114.0 |
| 125 kg | 62.5 | 75.0 | 81.2 | 87.5 | 93.7 | 100.0 | 106.2 | 112.5 | 118.7 |
| 130 kg | 65.0 | 78.0 | 84.5 | 91.0 | 97.5 | 104.0 | 110.5 | 117.0 | 123.5 |
| 135 kg | 67.5 | 81.0 | 87.7 | 94.5 | 101.2 | 108.0 | 114.7 | 121.5 | 128.2 |
| 140 kg | 70.0 | 84.0 | 91.0 | 98.0 | 105.0 | 112.0 | 119.0 | 126.6 | 133.0 |
| 145 kg | 72.5 | 87.0 | 94.2 | 101.5 | 108.7 | 116.0 | 123.2 | 130.5 | 137.7 |
| 150 kg | 75.0 | 90.0 | 97.5 | 105.0 | 112.5 | 120.0 | 127.5 | 135.0 | 142.5 |
| 155 kg | 77.5 | 93.0 | 100.7 | 108.5 | 116.2 | 124.0 | 131.7 | 139.5 | 147.2 |
| 160 kg | 80.0 | 96.0 | 104.0 | 112.0 | 120.0 | 128.0 | 136.0 | 144.0 | 152.0 |
| 165 kg | 82.5 | 99.0 | 107.2 | 115.5 | 123.7 | 132.0 | 140.2 | 148.5 | 156.7 |
| 170 kg | 85.0 | 102.0 | 110.5 | 119.0 | 127.5 | 136.0 | 144.5 | 153.0 | 161.5 |
| 175 kg | 87.5 | 105.0 | 113.7 | 122.5 | 131.2 | 140.0 | 148.7 | 157.5 | 166.2 |
| 180 kg | 90.0 | 108.0 | 117.0 | 126.0 | 135.0 | 144.0 | 153.0 | 162.0 | 171.0 |
| 185 kg | 92.5 | 111.0 | 120.2 | 129.5 | 138.7 | 148.0 | 157.2 | 166.5 | 175.7 |
| 190 kg | 95.0 | 114.0 | 123.5 | 133.0 | 142.5 | 152.0 | 161.5 | 171.0 | 180.5 |
| 195 kg | 97.5 | 117.0 | 126.7 | 136.5 | 146.2 | 156.0 | 165.7 | 175.5 | 185.2 |
| 200 kg | 100.0 | 120.0 | 130.0 | 140.0 | 150.0 | 160.0 | 170.0 | 180.0 | 190.0 |
