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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