Programmare la stagione in palestra e nel calcio
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Bisogna programmare la stagione considerando quando inizia a quando finisce. La stagione calcistica inizia a metà luglio e finisce a maggio/giugno solitamente. La stagione in palestra diciamo che la calcoliamo da settembre a luglio. In un anno abbiamo quindi un mese di riposo e 11 mesi di allenamenti. Questo periodo di allenamenti lo chiamiamo macrociclo. All’interno di questo macrociclo abbiamo i mesocicli (per comodità 1 mese ognuno), a sua volta formati da microcicli (la settimana). La programmazione è fondamentale. Senza programmazione è tutto casuale.
E’ importante avere un piano iniziale, in base agli obiettivi, alle gare, ai riposi. Bisogna avere tutto sotto controllo il più possibile. E’ ovvio che la stagione è lunga e non andrà mai come previsto a luglio ma dobbiamo avere un piano già scritto e modificabile, una programmazione modificabile. Una programmazione ideale prevede il calcolo di volume, intensità e densità con i relativi scarichi, per favorire una crescita (sia prestativa che fisica). Insomma, dobbiamo sapere quando alzare i carichi e quando abbassarli.
Programmare la stagione in palestra
Il titolo è un po’ generico, con palestra intendiamo l’allenamento in sala pesi (e non solo) di una persona comune, quindi un non-atleta. Il fatto di allenare una persona normale che non pratica alcuno sport agonistico non deve farci credere di poter fare le cose a caso. Dobbiamo programmare nel miglior modo possibile, preparare un piano, in base agli obiettivi da raggiungere.
Devo sapere se tra un mese faremo ipertrofia o forza. Devo sapere se andrò a caricare o meno. Io programmo per ogni cliente il macrociclo con una tabella con scritto quale capacità andiamo a sviluppare maggiormente in ogni mesociclo. Esempio:
-Settembre IPERTROFIA
-Ottobre FORZA
-Novembre FORZA
ecc…
E’ una cosa banale ma importantissima e ovviamente si può variare in corsa, in base alle esigenze. All’interno di ogni mesociclo abbiamo il microciclo, la classica scheda settimanale che si ripete almeno per 4 settimane (dalle 4 alle 10 settimane). Solitamente per comodità con la mia clientela cambio la scheda ogni 4-6 settimane ma in alcuni casi è necessario mantenerla. Questa scheda non deve essere “statica”.
Nel senso che quello che facciamo la prima settimana non dobbiamo farlo allo stesso modo per tutto il mese! Ci deve essere una crescita, altrimenti non ci sarà miglioramento. Andiamo dunque a programmare per quanto possibile il carico iniziando a segnare il volume (tonnellaggio totale), tenendo conto che l’intensità è la stessa e la densità (i carichi usati) cambieranno in base ad una attenta analisi di volta in volta:
SETTIMANA 1
LUN 50 MER 40 VEN 60
SETTIMANA 2
LUN 55 MER 46 VEN 66
SETTIMANA 3
LUN 60 MER 50 VEN 70
SETTIMANA 4 (SCARICO)
LUN 50 MER 40 VEN 60
I numeri sono solo per rendere l’idea, al posto di questi numeri semplici ci sarà il tonnellaggio totale della scheda. Andiamo quindi ad aumentare il volume per 3 settimane e poi alla quarta andiamo a scaricare/riposare. Come potete vedere quello che prima era un carico è poi diventato uno scarico, quello che prima era pesante ora è leggero, c’è stato un miglioramento! Non è così netta la situazione, ci saranno molti cambiamenti in corso nella programmazione base, non andrà tutto liscio e ci saranno delle modifiche in corso.
Programmare la stagione nel calcio
La stagione calcistica è lunga. Sappiamo da subito quello che sarà il calendario del campionato e quelle che potranno essere le partite di coppa. Prepareremo la stagione in base agli obiettivi a alle caratteristiche della squadra, faremo una programmazione approssimativa. Il volume (i km percorsi) è importante soprattutto nella fase di preparazione. I calciatori percorrono intorno ai 10-12 km a partita, e una crescita costante ad oltranza di questo parametro sarebbe poco utile (esempio andare a correre sui 16 km) perchè appunto abbiamo un limite nei 90 minuti.
Dobbiamo quindi certamente tenere sotto controllo il volume, ma poi concentrarci sul fattore carico interno di ogni singolo atleta, intensità e densità. Non abbiamo una crescita costante come avviene in palestra, in questo caso dobbiamo raggiungere una condizione fisica elevata e cercare di mantenerla più alta possibile per tutta la stagione. In caso di periodi cruciali o finali da giocare andremo a cercare il massimo picco di condizione possibile tenendo alta la densità e intensità a discapito del volume.
Così come il venerdì il carico è basso perchè siamo vicini alla partita che è importante, dobbiamo seguire lo stesso ragionamento quando siamo nella settimana di una partita ancora più importante (finale play-off) e andremo quindi ad avere un carico basso quella settimana (e anche quella precedente).
Con gli strumenti tecnologici quali GPS e grafici avremo una analisi dettagliata del carico di lavoro, tenendo conto di tutti i parametri. Avremo settimane di carico e settimane di scarico. Durante l’anno chiediamo ad ogni giocatore di comunicarci le loro sensazioni, il loro carico interno da 1 a 10 per ogni singolo allenamento.
Per avere un dato sul volume di allenamento, tale scala può essere utilizzata sotto forma di grafico. Moltiplicare il valore dichiarato per la durata della seduta in minuti. Esempio: Sensazione dell’atleta=5. Durata= 90minuti; 5×90=450 Unità. In questo modo è possibile avere un diario di allenamento sui volumi di lavoro svolti.
Ogni mese e ogni settimana avrà un carico da 1 a 100 visibile con i grafici. E’ importante che il carico previsto in fase di programmazione, il carico effettivo e il carico interno di ogni singolo atleta coincida il più possibile. Se abbiamo previsto un carico 60, il carico effettivo risulta poi 90 significa che abbiamo sbagliato. Aggiungiamo magari che l’atleta ha percepito un carico 100, abbiamo fatto la frittata.
Nella fase di preparazione utilizzeremo molto i sovraccarichi (almeno 2 volte a settimana) e disputeremo almeno 4 amichevoli. Durante la stagione i sovraccarichi li useremo una volta a settimana (in caso di squadra professionista una seduta parte alta e una solo gambe). Scegliamo quali capacità allenare maggiormente. Cercare di fare tutto e fare poi dei minestroni (tutto e un po’) perchè non c’è il tempo necessario e il recupero ideale non avrebbe senso.
Allenare più abilità nella stessa seduta è sconsigliato e bisogna tenere conto dei recuperi e smaltimento dei lavori). Ad esempio, siamo una squadra di metà classifica che palleggia poco e verticalizza molto? Ci concentreremo maggiormente su forza e potenza aerobica. Stipuleremo un grafico per tutta la programmazione, per tutto il macrociclo ipotetico, e poi una settimana tipo. Da quì partiamo e prepariamo la preparazione estiva classica, con l’obiettivo di arrivare pronti a sostenere i carichi della settimana tipo. La fase di partenza vera e propria è il modello prestativo, ovvero cosa accade nei 90 minuti.
Programmare la settimana calcistica
Una volta programmata la stagione, e finita la preparazione estiva, si entra nel vivo. Ogni allenamento e ogni settimana andranno programmati con criterio. L’obiettivo è sempre quello di far rendere al massimo la squadra la domenica. Abbiamo quindi un carico settimanale e mensile da rispettare, in base al programma stipulato. Ovviamente possiamo cambiare in corso d’opera. Sappiamo che la gara si svolge la domenica o il sabato. Di conseguenza si va a programmare la stagione con i giorni pesanti al centro della settimana e i giorni leggeri a ridosso della partita.
Abbiamo visto quella che può essere il microciclo di una squadra che si allena 4 volte a settimana. Vedete come il martedì e giovedì abbiamo un volume alto a livello di corsa, il mercoledì un volume alto in sala pesi. Il venerdì avremo una giornata leggera e il sabato riposo totale, in modo da essere pronti la domenica. La settimana successiva sarà più o meno pesante in base ai piani.
Cerchiamo di far lavorare maggiormente gli atleti che non hanno giocato la domenica, per “pareggiare” il carico con gli altri. Nonostante questo sarà impossibile raggiungere lo stesso livello di forma perchè la partita è l’unico modo per allenarsi alla partita. Il ritmo te lo da la partita.La partita poi ci darà delle indicazioni e dobbiamo essere bravi a leggerle.
Andremo a programmare la settimana successiva tenendo conto del programma annuale, delle sensazioni e delle indicazioni ricevute. Nei dilettanti con 2-3 allenamenti settimanali bisognerà adattarsi, avremo due giorni di carico e il venerdì di scarico.
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{Tôi rất hài lòng khám phá trang web này. Tôi cần cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thích từng của nó và tôi cũng đã đánh dấu để xem điều mới trong trang web của bạn.|Tôi có thể chỉ nói rằng thật nhẹ nhõm để tìm thấy một người mà thực sự biết họ là gì thảo luận trên internet. Bạn chắc chắn hiểu cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa phải đọc điều này và hiểu khía cạnh này của. Tôi không thể tin bạn không nổi tiếng hơn vì bạn chắc chắn nhất có món quà.|Tốt bài đăng. Tôi chắc chắn yêu thích trang web này. Tiếp tục với nó!|Thật gần như không thể tìm thấy những người hiểu biết về điều này, nhưng bạn nghe có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên là một phần của một cuộc thi dành cho một blog trên web hữu ích nhất. Tôi chắc chắn sẽ khuyến nghị trang web này!|Một động lực chắc chắn đáng giá bình luận. Tôi tin rằng bạn nên xuất bản thêm về chủ đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng điển hình mọi người không thảo luận chủ đề những điều này. Đến phần tiếp theo! Chúc mừng!|Chào bạn! Tôi chỉ muốn cho bạn một rất cho thông tin xuất sắc bạn có ngay tại đây trên bài đăng này. Tôi sẽ là trở lại blog của bạn để biết thêm thông tin sớm nhất.|Khi tôi ban đầu bình luận tôi có vẻ như đã nhấp vào hộp kiểm -Thông báo cho tôi khi có bình luận mới- và từ bây giờ mỗi lần được thêm vào tôi nhận được bốn email có cùng nội dung. Có lẽ có một phương pháp dễ dàng bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm kích.|Lần sau Tôi đọc một blog, Tôi hy vọng rằng nó không làm tôi thất vọng nhiều như bài này. Rốt cuộc, Vâng, đó là sự lựa chọn của tôi để đọc hết, dù sao thì tôi thực sự nghĩ có lẽ có điều gì đó hữu ích để nói. Tất cả những gì tôi nghe được là một loạt khóc lóc về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi hoàn toàn nghĩ trang web tuyệt vời này cần nhiều hơn nữa sự chú ý.
{Tôi hạnh phúc hơn cả vui khám phá trang web này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn yêu thích từng của nó và tôi đã lưu làm mục ưa thích để xem điều mới trong trang web của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để khám phá một cá nhân mà thực sự hiểu họ là gì đang nói về trên web. Bạn thực sự nhận ra cách đưa một rắc rối ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn thực sự cần kiểm tra điều này và hiểu khía cạnh này của. Thật ngạc nhiên bạn không nổi tiếng hơn vì bạn chắc chắn sở hữu món quà.|Tốt bài đăng. Tôi chắc chắn yêu thích trang web này. Cảm ơn!|Thật khó tìm những người hiểu biết về điều này, nhưng bạn nghe có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên tham gia một cuộc thi dành cho một blog trên mạng tốt nhất. Tôi sẽ khuyến nghị blog này!|Một động lực chắc chắn đáng giá bình luận. Tôi nghĩ rằng bạn cần xuất bản thêm về vấn đề này, nó có thể không là một điều cấm kỵ vấn đề nhưng nói chung mọi người không thảo luận những chủ đề như vậy. Đến phần tiếp theo! Chúc mừng!|Chào bạn! Tôi chỉ muốn cho bạn một rất to cho thông tin tuyệt vời bạn có ở đây trên bài đăng này. Tôi đang trở lại blog của bạn để biết thêm thông tin sớm nhất.|Sau khi tôi ban đầu để lại bình luận tôi có vẻ như đã nhấp vào hộp kiểm -Thông báo cho tôi khi có bình luận mới- và từ bây giờ bất cứ khi nào có bình luận được thêm vào tôi nhận được bốn email có cùng nội dung. Có lẽ có một phương tiện bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm kích.|Lần sau nữa Tôi đọc một blog, Hy vọng rằng nó không thất bại nhiều như bài này. Ý tôi là, Vâng, đó là sự lựa chọn của tôi để đọc hết, nhưng tôi thực sự nghĩ bạn sẽ có điều gì đó hữu ích để nói về. Tất cả những gì tôi nghe được là một loạt rên rỉ về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi thực sự nghĩ trang web tuyệt vời này cần nhiều hơn nữa sự chú ý.
{Tôi háo hức khám phá trang web này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn đánh giá cao từng của nó và tôi đã đánh dấu để xem điều mới trong trang web của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để khám phá một người mà thực sự biết họ là gì đang nói về trên web. Bạn chắc chắn hiểu cách đưa một rắc rối ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa cần phải xem điều này và hiểu khía cạnh này của. Thật ngạc nhiên bạn không nổi tiếng hơn cho rằng bạn chắc chắn sở hữu món quà.|Rất hay bài viết. Tôi chắc chắn đánh giá cao trang web này. Tiếp tục làm tốt!|Thật gần như không thể tìm thấy những người có học thức về điều này, nhưng bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên tham gia một cuộc thi dành cho một trang web trên mạng tốt nhất. Tôi chắc chắn sẽ khuyến nghị trang web này!|Một hấp dẫn chắc chắn đáng giá bình luận. Tôi nghĩ rằng bạn nên viết thêm về chủ đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng thường xuyên mọi người không nói về vấn đề như vậy. Đến phần tiếp theo! Trân trọng.|Chào buổi sáng! Tôi chỉ muốn cho bạn một rất to cho thông tin tuyệt vời bạn có ngay tại đây trên bài đăng này. Tôi sẽ là trở lại trang web của bạn để biết thêm thông tin sớm nhất.|Khi tôi ban đầu bình luận tôi có vẻ như đã nhấp hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ bất cứ khi nào có bình luận được thêm vào tôi nhận được bốn email có cùng nội dung. Có lẽ có một phương tiện bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm ơn.|Lần sau Tôi đọc một blog, Hy vọng rằng nó không làm tôi thất vọng nhiều như bài này. Rốt cuộc, Tôi biết điều đó là sự lựa chọn của tôi để đọc, nhưng tôi thực sự tin bạn sẽ có điều gì đó hữu ích để nói. Tất cả những gì tôi nghe được là một loạt tiếng rên rỉ về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi thành thật tin rằng trang web này cần nhiều hơn nữa sự chú ý.
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Bongdalu cập nhật tin tức bóng đá nóng hổi, thể thao sôi động và giải trí hấp dẫn
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