Il carico di allenamento. Il volume, l’intensità, la durata e la densità
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Il carico d’allenamento è importante averlo sotto controllo per arrivare in forma alla competizione e avere miglioramenti nella condizione fisica. E’ la misura del lavoro che dobbiamo far fare all’atleta per indurre gli adattamenti necessari all’incremento della prestazione. Per far sì che ci sia un adattamento, deve seguire dei princìpi. Il carico è dato dall’intensità, dalla durata, dalla densità, dal volume e dalla frequenza di allenamento.
Il volume è dato dal totale della seduta di allenamento, in palestra è il tonnellaggio totale, in campo è il totale di km percorsi. Solitamente al termine intensità si dà erroneamente il significato che appartiene alla densità. La densità infatti è data dai recuperi, dai tempi morti, cioè in quanto tempo viene eseguito un certo volume. Fare 10 km in 40 minuti è diverso da fare la stessa distanza in 2 ore. Il volume è uguale, ma la densità è diversa. Per intensità di intende il peso o distanza utilizzata. Ad esempio 100 kg sulla panca piana, 100 metri di allungo nel calcio.
Il volume di allenamento si riferisce alla quantità totale di lavoro che si effettua durante una sessione di allenamento. Può essere misurato in termini di ripetizioni totali, serie totali o peso totale sollevato. Un aumento del volume di allenamento può portare a un aumento della forza e della massa muscolare, ma è importante aumentare gradualmente il volume per evitare lesioni.
La densità di allenamento si riferisce alla quantità di lavoro che si effettua in un determinato periodo di tempo. Maggiore è la densità, minore è il tempo che si dedica a riposare tra le serie. La densità di allenamento aumentata può portare a una maggiore intensità e miglioramenti nella resistenza.
L’intensità si riferisce alla difficoltà del lavoro che si effettua durante una sessione di allenamento. Può essere misurata in termini di peso sollevato o di porzione del massimale. L’aumento dell’intensità può portare a un aumento della forza e della massa muscolare, ma è importante aumentare gradualmente l’intensità per evitare lesioni.
In conclusione, il volume di allenamento, la densità e l’intensità sono tutti elementi importanti da considerare quando si pianifica un programma di allenamento in palestra. È importante equilibrare questi elementi in modo da ottenere i migliori risultati e prevenire lesioni.
Per ricapitolare vi faccio due esempi:
4 serie da 10 ripetizioni su panca piana con 100kg e recupero 1′. Abbiamo 4000 kg di volume, 100kg di intensità, 1′ densità. Possiamo raggiungere lo stesso volume con altri allenamenti ma questi fattori insieme porteranno ad un carico interno diverso per l’atleta.
10 allunghi sui 100 metri con recupero 1′ abbiamo 1000 metri di volume, 100 metri intensità, 1′ densità.
Carico interno ed esterno
Il carico esterno è un dato oggettivo, dovuto da quei parametri visti prima, intensità, volume, densità e durata. Noi baseremo la maggior parte degli allenamenti su questa tipologia di carico. E’ importante però tenere conto del carico interno, ovvero quello che prova l’atleta. Il carico interno è dovuto anche da sensazioni, emozioni che l’atleta prova. E’ possibile che un ragazzo stia vivendo un periodo di stress, dovuto a motivi propri, e ogni allenamento lo trova pesantissimo, quando magari il carico esterno è basso.
Per tenere sotto controllo questa tipologia suggerisco di farci comunicare a fine allenamento, su una scala da 1 a 10, quanto l’allenamento sia stato pesante. In questo modo ci rendiamo conto se siamo in simbiosi con il calciatore, e capiamo come comportarci nelle sedute successive.
Il carico interno si riferisce ai fattori che influenzano l’intensità dell’allenamento e sono determinati dal giocatore stesso, come la frequenza cardiaca, la respirazione, il sudore e la percezione dello sforzo. Questi fattori sono influenzati dalla condizione fisica del giocatore, dalla sua motivazione e dalla sua capacità di concentrazione.
Il carico esterno, d’altra parte, si riferisce ai fattori esterni che influenzano l’intensità dell’allenamento, come il peso dell’attrezzatura, la durata dell’allenamento, la frequenza e l’intensità degli esercizi e la temperatura ambientale. Questi fattori possono essere regolati e controllati dall’allenatore o dal giocatore.
È importante che il carico di allenamento sia equilibrato e adeguato per ottenere i migliori risultati. Un carico troppo elevato può portare a infortuni e stanchezza, mentre un carico troppo basso potrebbe non essere sufficiente per ottenere un adeguato miglioramento fisico.
Per ottenere i migliori risultati, è importante che il giocatore o l’allenatore monitori sia il carico interno che quello esterno e regoli di conseguenza l’intensità e la durata dell’allenamento per garantire una progressione sicura e sostenibile.
Leggi anche gli articoli sulla programmazione settimanale e sulla programmazione annuale.
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