{"id":6573,"date":"2021-06-25T14:21:43","date_gmt":"2021-06-25T14:21:43","guid":{"rendered":"https:\/\/ski-outdoor.ro\/outdoor\/?p=6573"},"modified":"2022-08-09T08:26:31","modified_gmt":"2022-08-09T08:26:31","slug":"periodizarea-antrenamentelor-pe-parcursul-sezonului","status":"publish","type":"post","link":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/06\/25\/periodizarea-antrenamentelor-pe-parcursul-sezonului\/","title":{"rendered":"Periodizarea antrenamentelor pe parcursul sezonului"},"content":{"rendered":"\r\n

Atunci c\u00e2nd lucrez la un plan de antrenament \u00eencerc s\u0103 respect c\u00e2teva principii:<\/strong><\/p>\r\n

\"\"<\/p>\r\n\r\n\r\n\r\n

1. Lucreaz\u0103 partea cea mai specific\u0103 c\u00e2t mai aproape de curs\u0103 \u0219i partea cea mai pu\u021bin specific\u0103 c\u00e2t mai departe de curs\u0103.<\/strong><\/h5>\r\n\r\n\r\n\r\n

Deci, dac\u0103 o s\u0103 ai o curs\u0103 cu mult\u0103 diferen\u021b\u0103 de nivel la care o s\u0103 ai mult mers pe urcare e important ca \u00een luna premerg\u0103toare cursei s\u0103 faci ture cu c\u00e2t mai mult\u0103 diferen\u021b\u0103 de nivel pentru a te adapta condi\u021biilor cursei. Aici po\u021bi lua \u00een considerare \u0219i intensitatea, terenul, condi\u021biile \u0219i factorii care te-ar putea afecta \u00een ziua cursei.(temperatur\u0103, ploaie, \u00eentuneric, v\u00e2nt.) Tot ce e specific cursei ar trebui lucrat c\u00e2t mai aproape de data acesteia. Mul\u021bi alerg\u0103tori profesioni\u0219ti merg cu c\u00e2teva s\u0103pt\u0103m\u00e2ni \u00eenainte \u0219i petrec timp pe traseul cursei pentru a cunoa\u0219te c\u00e2t mai \u00een detaliu toate aspectele. \u00centr-o competi\u021bie de alergare montan\u0103 e foarte pu\u021bin probabil s\u0103 alergi la o intensitate foarte mare cum ar fi Vo2max, dar de-asemenea antrenamentele cele mai importante pentru dezvoltarea capacit\u0103\u021bii cardiovasculare sunt intervalele.<\/p>\r\n\r\n\r\n\r\n

Astfel recomand antrenamentele intense de vitez\u0103, pe plat, la \u00eenceputul perioadei de preg\u0103tire pentru a avea o capacitate aerobic\u0103 \u0219i anaerobic\u0103 dezvoltat\u0103 atunci c\u00e2nd intr\u0103m la antrenamentele specifice. Nu trebuie s\u0103 vedem lucrurile mai pu\u021bin importante ca fiind neimportante, chiar dac\u0103 alergi un ultramaraton antrenamentele de intensitate au un rol important \u00een preg\u0103tirea ta.<\/p>\r\n\r\n\r\n\r\n

2. \u00centr-o anumit\u0103 perioad\u0103 a sezonului incorporeaz\u0103 \u00een planul t\u0103u 3 tipuri de antrenament critice:<\/strong><\/h5>\r\n\r\n\r\n\r\n

Steady State Run, Tempo Run \u0219i Intervale.<\/strong><\/p>\r\n\r\n\r\n\r\n

Este important s\u0103 ai antrenamente la intensit\u0103\u021bi diferite deoarece la un moment dat corpul se adapteaz\u0103 cu un nivel de efort \u0219i nu mai ai acelea\u0219i beneficii, totul trebuie s\u0103 fie un progres constant.<\/p>\r\n\r\n\r\n\r\n

Sunt alerg\u0103tori care vor spune, de ce s\u0103 fac antrenamente de intensitate dac\u0103 \u00een timpul cursei oricum voi avea o vitez\u0103 foarte mic\u0103?<\/p>\r\n\r\n\r\n\r\n

De ce? Pentru c\u0103 toate sistemele de energie sunt conectate iar anduran\u021ba \u0219i rezisten\u021ba nu pot fi ob\u021binute dec\u00e2t prin cre\u0219terea pragului lactic \u0219i a capacit\u0103\u021bii maxime aerobice(Vo2Max).<\/p>\r\n\r\n\r\n\r\n

Trec\u00e2nd prin diferite zone de efort pe parcursul sezonului te va ajuta s\u0103 ai \u00eembun\u0103t\u0103\u021biri vizibile \u00een fiecare zon\u0103 \u0219i de fiecare dat\u0103 c\u00e2nd devii mai bun \u00eentr-o anumit\u0103 zona automat ai instrumentele de care ai nevoie s\u0103 devii mai bun \u0219i la celelalte.<\/p>\r\n\r\n\r\n\r\n

3. Principiul 3: Antreneaz\u0103-\u021bi sl\u0103biciunile c\u00e2t mai departe de startul cursei \u0219i punctele forte c\u00e2t mai aproape de startul cursei.<\/strong><\/h5>\r\n\r\n\r\n\r\n

Unii alerg\u0103tori sunt buni pe urc\u0103ri, al\u021bii coboar\u0103 foarte bine dar pierd timp pe urc\u0103ri. Pe unii poate \u00eei dezavantajeaz\u0103 platul. De asta este important s\u0103 te cuno\u0219ti \u0219i s\u0103 \u00eencepi s\u0103 lucrezi mai mult la ceea ce e\u0219ti mai slab. Dac\u0103 e\u0219ti bun pe cobor\u00e2ri deja, nu trebuie s\u0103 te stresezi mult s\u0103 \u00eembun\u0103t\u0103\u021be\u0219ti asta, concentreaz\u0103-te s\u0103 fii mai bun la ceea ce crezi c\u0103 e\u0219ti cel mai slab.<\/p>\r\n\r\n\r\n\r\n

C\u00e2teva<\/strong> concluzii:<\/strong><\/h4>\r\n\r\n\r\n\r\n
    \r\n
  1. \u00cencepe cu sf\u00e2r\u0219itul, f\u0103 cele mai specifice antrenamente la sf\u00e2r\u0219it \u0219i cele mai pu\u021bin specifice la \u00eenceput<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n

    2. Treci prin toate cele 3 zone critice de efort.<\/p>\r\n\r\n\r\n\r\n

    3. Lucreaz\u0103 la sl\u0103biciuni c\u00e2t mai departe de curs\u0103 \u0219i la punctele forte c\u00e2t mai aproape de curs\u0103.<\/p>\r\n\r\n\r\n\r\n

    4. \u00cencepe cu perioade de antrenament de 4-8 s\u0103pt\u0103m\u00e2ni concentr\u00e2ndu-te pe o anumit\u0103 zon\u0103.<\/p>\r\n\r\n\r\n\r\n

    5. Scurteaz\u0103 o perioada dac\u0103 sim\u021bi c\u0103 intensitatea este prea mare sau dac\u0103 intensitatea nu este a\u0219a important\u0103 pentru obiectivul t\u0103u.<\/p>\r\n\r\n\r\n\r\n

    6. Lunge\u0219te o perioad\u0103 dac\u0103 intensitatea \u021bi se pare prea mic\u0103 sau dac\u0103 intensitatea este mai important\u0103.<\/p>\r\n\r\n\r\n\r\n

    7. Dac\u0103 te antrenezi pe cont propriu \u00eencearc\u0103 perioade mai scurte de antrenament \u0219i schimb\u0103 stimulii mai des. Po\u021bi avea perioade de 2 s\u0103pt\u0103m\u00e2ni pentru fiecare zon\u0103 de efort \u00een parte.<\/p>\r\n\r\n\r\n\r\n

    Afl\u0103 care sunt factorii care afecteaz\u0103 pulsul \u00een alergare, aici<\/a>.<\/em><\/strong><\/p>\r\n\r\n\r\n\r\n

    Scris de: Alin C\u00eerdei<\/em><\/p>\r\n","protected":false},"excerpt":{"rendered":"

    Atunci c\u00e2nd lucrez la un plan de antrenament \u00eencerc s\u0103 respect c\u00e2teva principii: 1. Lucreaz\u0103 partea cea mai specific\u0103 c\u00e2t…<\/p>\n","protected":false},"author":16,"featured_media":6574,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[170,3350,1056,2964,2965,2963,1573,142,305,2966],"yoast_head":"\nPeriodizarea antrenamentelor pe parcursul sezonului - Outdoor Magazine<\/title>\n<meta name=\"description\" content=\"% Atunci c\u00e2nd lucrez la un plan de antrenament \u00eencerc s\u0103 respect c\u00e2teva principii: 1. 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