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Presses.html
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<li><a href="#variaties" id="toc-variaties" class="nav-link" data-scroll-target="#variaties">Variaties</a>
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<li><a href="#bench-press" id="toc-bench-press" class="nav-link" data-scroll-target="#bench-press">Bench press</a></li>
<li><a href="#powerlift-bench-press" id="toc-powerlift-bench-press" class="nav-link" data-scroll-target="#powerlift-bench-press">Powerlift bench press</a></li>
<li><a href="#shoulder-press" id="toc-shoulder-press" class="nav-link" data-scroll-target="#shoulder-press">Shoulder press</a></li>
<li><a href="#push-press" id="toc-push-press" class="nav-link" data-scroll-target="#push-press">Push press</a></li>
<li><a href="#push-jerk" id="toc-push-jerk" class="nav-link" data-scroll-target="#push-jerk">Push jerk</a></li>
<li><a href="#split-jerk" id="toc-split-jerk" class="nav-link" data-scroll-target="#split-jerk">Split jerk</a></li>
</ul></li>
<li><a href="#wat-is-jerk" id="toc-wat-is-jerk" class="nav-link" data-scroll-target="#wat-is-jerk">Wat is “Jerk”</a></li>
<li><a href="#verhoudingen" id="toc-verhoudingen" class="nav-link" data-scroll-target="#verhoudingen">Verhoudingen</a></li>
<li><a href="#single-arm-presses" id="toc-single-arm-presses" class="nav-link" data-scroll-target="#single-arm-presses">Single arm presses</a></li>
<li><a href="#odd-object-presses" id="toc-odd-object-presses" class="nav-link" data-scroll-target="#odd-object-presses">Odd object presses</a></li>
<li><a href="#belang-van-een-pull" id="toc-belang-van-een-pull" class="nav-link" data-scroll-target="#belang-van-een-pull">Belang van een pull</a></li>
<li><a href="#voor-als-je-er-alles-van-wilt-weten" id="toc-voor-als-je-er-alles-van-wilt-weten" class="nav-link" data-scroll-target="#voor-als-je-er-alles-van-wilt-weten">Voor als je er <em>alles</em> van wilt weten:</a></li>
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<header id="title-block-header" class="quarto-title-block default"><nav class="quarto-page-breadcrumbs quarto-title-breadcrumbs d-none d-lg-block" aria-label="breadcrumb"><ol class="breadcrumb"><li class="breadcrumb-item"><a href="./Presses.html">Strength</a></li><li class="breadcrumb-item"><a href="./Presses.html">Presses</a></li></ol></nav>
<div class="quarto-title">
<h1 class="title">Les 1: Presses</h1>
<div class="quarto-categories">
<div class="quarto-category">metenisweten</div>
<div class="quarto-category">conditioning</div>
</div>
</div>
<div class="quarto-title-meta">
<div>
<div class="quarto-title-meta-heading">Author</div>
<div class="quarto-title-meta-contents">
<p>Stan Brouwer </p>
</div>
</div>
<div>
<div class="quarto-title-meta-heading">Published</div>
<div class="quarto-title-meta-contents">
<p class="date">February 19, 2024</p>
</div>
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</div>
</header>
<section id="planning" class="level2">
<h2 class="anchored" data-anchor-id="planning">Planning</h2>
<p>Deze les gaan we de verschillende soorten presses doornemen: we beginnen met de benchpress en powerlift benchpress, daarna gaan we door presses overhead. We nemen de strictpress - push press - push jerk - split jerk door. Ook gaan we even still staan bij wat “Jerk” in de natuurkunde betekend. Ook staan we stil bij het belang van de core bij presses, wat een juiste breedte is om mee te pressen, en waarom single-arm presses goed zijn.</p>
<div class="planning" style="background-color: Gainsboro; border-radius: 8px; padding: 10px;">
<ul>
<li>Warming up</li>
<li>Oefenen verschillende soorten presses</li>
<li><a href="meteniswetenform3.html">Scores invullen</a></li>
<li>Verhoudingen in presses</li>
<li>Single arm presses</li>
<li>Belang van een pull</li>
</ul>
</div>
<p><br>
</p>
<div class="quarto-figure quarto-figure-center">
<figure class="figure">
<p><img src="https://theprogrm.com/wp-content/uploads/bench-press-crossfit.webp" class="img-fluid quarto-figure quarto-figure-center figure-img" style="border-radius: 8px;;width:100.0%"></p>
</figure>
</div>
</section>
<section id="variaties" class="level1">
<h1>Variaties</h1>
<p>In de les nemen we een aantal presses door. Bij de benchpres valt op dat powerlifters dit anders doen dan bodybuilders: Door de rug helemaal hol te trekken is de stang eerder bij de borst en is de range of motion kleiner. Op deze manier kan je meer pressen, maar is de spiergroei anders. We gaan met deze techniek, maar ook met de techniek van verschillende overhead-presses. Hieronder een overzicht:</p>
<section id="bench-press" class="level3">
<h3 class="anchored" data-anchor-id="bench-press">Bench press</h3>
<iframe src="https://www.youtube.com/embed/63XZsTMdpTQ?si=ZNLX-Y8MqBhgnQxX" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen="">
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</section>
<section id="powerlift-bench-press" class="level3">
<h3 class="anchored" data-anchor-id="powerlift-bench-press">Powerlift bench press</h3>
<iframe src="https://www.youtube.com/embed/QHWn-D1mLas?si=ZyWFE8QTdsA-N7Ib" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen="">
</iframe>
</section>
<section id="shoulder-press" class="level3">
<h3 class="anchored" data-anchor-id="shoulder-press">Shoulder press</h3>
<p><img src="http://www.crossfitblindosbarra.com/wp-content/uploads/2019/07/mercoled%C3%AC-1.gif" class="img-fluid"></p>
</section>
<section id="push-press" class="level3">
<h3 class="anchored" data-anchor-id="push-press">Push press</h3>
<p><img src="https://i.makeagif.com/media/5-26-2018/jH0WWQ.gif" class="img-fluid"></p>
</section>
<section id="push-jerk" class="level3">
<h3 class="anchored" data-anchor-id="push-jerk">Push jerk</h3>
<p><img src="https://whiteboard-daily.myshopify.com/cdn/shop/products/PUSHJERKSEQUENCEDOWNLOAD_1024x1024@2x.jpg?v=1597772392" class="img-fluid"></p>
<p><img src="https://i.makeagif.com/media/8-27-2022/o32RrE.gif" class="img-fluid"></p>
</section>
<section id="split-jerk" class="level3">
<h3 class="anchored" data-anchor-id="split-jerk">Split jerk</h3>
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</section>
</section>
<section id="wat-is-jerk" class="level1">
<h1>Wat is “Jerk”</h1>
<div style="background-color: Gainsboro; border-radius: 10px; padding: 10px;">
<details>
<summary>
Jerk is de verandering van versnelling
</summary>
<p>Als een voorwerp beweegt kun je twee eigenschappen meten:<br>
De <em>Verplaatsing</em> van het voorwerp: de afstand die het aflegt, en:<br>
De <em>Tijd</em> waarin het beweegt.</p>
<p>Snelheid is de mate waarin de positie veranderd.<br>
Versnelling is de mate waarin de snelheid veranderd.<br>
Jerk is de mate waarin de versnelling veranderd.<br>
</p>
<p>Stel dat een auto 100 meter aflegt in 20 seconden.<br>
Als je de tijd en de afstand weet, kan je ook de snelheid bepalen: dat is de verplaatsing gedeelte door de tijd<br>
</p>
<div class="cell">
<div class="sourceCode cell-code" id="cb1"><pre class="sourceCode r code-with-copy"><code class="sourceCode r"><span id="cb1-1"><a href="#cb1-1" aria-hidden="true" tabindex="-1"></a><span class="co"># 100 meter / 20 seconden = 5 meter per seconde.</span></span></code><button title="Copy to Clipboard" class="code-copy-button"><i class="bi"></i></button></pre></div>
</div>
<p>Als je op elke seconde de verplaatsing en de snelheid meet, kan je de versnelling uitrekenen.</p>
<div class="cell">
<div class="sourceCode cell-code" id="cb2"><pre class="sourceCode r code-with-copy"><code class="sourceCode r"><span id="cb2-1"><a href="#cb2-1" aria-hidden="true" tabindex="-1"></a><span class="co"># Tijd Snelheid Versnelling Jerk</span></span>
<span id="cb2-2"><a href="#cb2-2" aria-hidden="true" tabindex="-1"></a><span class="co"># 0:00: 0 m/s 0 0</span></span>
<span id="cb2-3"><a href="#cb2-3" aria-hidden="true" tabindex="-1"></a><span class="co"># 0:01: 1 m/s +1 m/s +1 m/s</span></span>
<span id="cb2-4"><a href="#cb2-4" aria-hidden="true" tabindex="-1"></a><span class="co"># 0:02: 2 m/s +1 m/s 0</span></span>
<span id="cb2-5"><a href="#cb2-5" aria-hidden="true" tabindex="-1"></a><span class="co"># 0:03: 3 m/s +1 m/s 0</span></span>
<span id="cb2-6"><a href="#cb2-6" aria-hidden="true" tabindex="-1"></a><span class="co"># 0:04: 4 m/s +1 m/s 0</span></span>
<span id="cb2-7"><a href="#cb2-7" aria-hidden="true" tabindex="-1"></a><span class="co"># 0:05: 4 m/s 0 -1 m/s</span></span>
<span id="cb2-8"><a href="#cb2-8" aria-hidden="true" tabindex="-1"></a><span class="co"># 0:06: 4 m/s 0 0</span></span>
<span id="cb2-9"><a href="#cb2-9" aria-hidden="true" tabindex="-1"></a><span class="co"># 0:06 3 m/s -1 m/s -1 m/s</span></span></code><button title="Copy to Clipboard" class="code-copy-button"><i class="bi"></i></button></pre></div>
</div>
<p>De auto staat eerst stil. (0:00).<br>
Daarna versnelt de auto 4 seconden lang met 1 m/s.<br>
vervolgens rijdt de auto een seconde (0:05) met 4 m/s, zonder te versnellen.<br>
Daarna remt de auto (-1 m/s).<br>
</p>
<p>De verandering in de versnelling is wat ze jerk noemen.<br>
Als een auto vanuit stilstand opeens gaat rijden, versnelt de auto opeens, en is de jerk dus positief.<br>
Als de auto blijft versnellen (0:01 tot 0:01), en de versnelling +1m/s blijft, veranderd de versnelling niet en is de derk dus 0.<br>
Zodra de auto gaat remmen, veranderd de versnelling, en is de jerk negatief.</p>
<p>Elk moment dat de versnelling veranderd, is er dus sprake van “jerk”</p>
<div class="quarto-figure quarto-figure-center">
<figure class="figure">
<p><img src="https://i.imgur.com/BQPhS8n_d.webp?maxwidth=760&fidelity=grand" class="img-fluid figure-img"></p>
<figcaption>voorbeeld jerk</figcaption>
</figure>
</div>
</details>
</div>
<p><br>
</p>
<p>Bij de strict press gaat de stang heel gelijkmatig omhoog.<br>
Bij de push press gaat de stang eerst om laag, en dan omhoog. Door de verandering van de richting is de versnelling, en ook de “jerk” veel groter. Vandaar dat “jerk” in de naam zit.</p>
</section>
<section id="verhoudingen" class="level1">
<h1>Verhoudingen</h1>
</section>
<section id="single-arm-presses" class="level1">
<h1>Single arm presses</h1>
<p>Bij presses met een barbell, heb je 1 opbject in allebei je handen. Als de stang wat gaat wiebelen, kan je dit met allebei je handen corrigieren.<br>
Door presses met 1 arm te doen</p>
</section>
<section id="odd-object-presses" class="level1">
<h1>Odd object presses</h1>
</section>
<section id="belang-van-een-pull" class="level1">
<h1>Belang van een pull</h1>
</section>
<section id="voor-als-je-er-alles-van-wilt-weten" class="level1">
<h1>Voor als je er <em>alles</em> van wilt weten:</h1>
<div class="planning" style="background-color: Gainsboro; border-radius: 8px; padding: 10px;">
<ul>
<li><a href="https://en.wikipedia.org/wiki/Jerk_(physics)">Wat is jerk?</a></li>
<li><a href="https://core.ac.uk/reader/222839636?utm_source=linkout">Squat biomechanics</a></li>
<li><a href="https://robertsontrainingsystems.com/blog/biomechanics-and-the-bench-press/">Bench press overview</a></li>
<li><a href="https://journals.sagepub.com/doi/full/10.1177/17479541211020452">Is there a realtionship between the overhead press and split jerk…?</a></li>
</ul>
</div>
<p><br>
</p>
<p><br>
</p>
</section>
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