Che cos’è lo scarico?

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Che cos’è lo scarico?

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Quando non si fa un recupero completo tra le sedute, è necessario fermarsi o rallentare una settimana, di base ogni 3-4 settimane di allenamento, si chiama settimana di scarico. Soprattutto i professionisti che si allenano tutti i giorni possono aver bisogno di scaricare. A dire il vero è soggettivo, lo scarico si fa solitamente quando l’atleta mostra i primi segni di stanchezza, sarà lui stesso a riferire stanchezza, non si sentirà in forma, alzerà sempre meno e chiederà più recupero tra le serie. Questi sono segnali di stanchezza, andare oltre diventa improduttivo e quindi è necessario un cambio di programma o uno scarico.

Scarico del volume = quando non si cambia il tipo di allenamento ma c’è bisogno di uno scarico di volume (ovvero il tonnellaggio della scheda). Si propongono degli allenamenti meno faticosi in modo da permettere all’atleta di recuperare. Si dimezzano le serie mantenendo i carichi e le ripetizioni invariate (si passa da 4×10 a 2×10 ad esempio). E’ utile quando ci si avvicina alle gare oppure quando si cambia la scheda ma non il tipo di allenamento (ad esempio da ipertrofia ad ipertrofia).

Scarico di intensità = si dimezzano le ripetizioni con serie e carico invariati (da 4×10 a 4×5). Utile quando si cambia tipo di allenamento e si sfrutta la settimana di scarico per abituarsi (ad esempio si passa da ipertrofia a forza).

Un altro scarico che possiamo fare è abbassare i carichi e curare la tecnica degli esercizi. Questo è lo scarico che faccio fare ai miei clienti due volte l’anno. Solo due volte perché non essendo professionisti non hanno bisogno di scaricare periodicamente. Se mi rendo conto che il cliente ha bisogno di riposare allora scaricheremo anche prima, bisogna essere bravi a modificare i piani prefissati per il bene del cliente.

Scarico per i calciatori

Per i calciatori il discorso è simile, quando l’atleta è stanco bisognerà scaricare. Lavorerà a parte per recuperare le energie, come abbiamo visto quì. Possiamo fare un discorso di riposo senza andare ad allenare alcuna capacità. Possiamo allenare solo la qualità aerobica oppure possiamo mantenere il programma e scaricare come abbiamo visto prima. Anzichè fare forza utilizzeremo carichi inferiori oppure lavori diversi con tavolette e lavori a corpo libero. Magari anzichè fare 15 scatti con la squadra ne faremo solo 5. Insomma, decideremo cosa fare per far recuperare al meglio l’atleta.

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Alex

Laganà

Nato il 4/2/1993, fin da piccolo pratico calcio, sport che pratico tutt'ora. Durante gli studi universitari lavoro in diversi centri sportivi e palestre, capendo che quello non è l'ambiente che fa per me. Una volta raggiunto il traguardo della laurea nel 2016 inizio così la mia attività di personal trainer e apro il mio studio a Volvera. Nel mio studio seguo i miei clienti in ogni allenamento. Nel mio tempo libero mi piace studiare e ho avuto modo di frequentare diversi corsi, che mi hanno permesso di specializzarmi nel personal training, nella preparazione atletica, nell'allenamento funzionale e nel recupero infortuni. Nel 2019 decido di aprire questo blog per trasmettere le mie conoscenze a tutti coloro che hanno voglia di imparare e desiderano migliorare il loro stile di vita.

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