IL MIO ALLENAMENTO PER i 42 km (Thread ufficiale 10)

[pcn]

Anche il mio di pallavolo.
L'incubo di fine estate...

[maarco72]

ottimo, scusa il fraintendimento

Si, ho letto anch'io molte preparazioni verso le ultime settimane qualche richiamino e poi basta.

Mi piacerebbe provare i circuiti di Canova nella prossima preparazione, dove fa fare salite Squat salite skip ecc.. Avete informazioni più dettagliate?
Io ho potuto reperire solo questo :
Uphill
60m Sprint
40m Bounding
60m Sprint
40m Skipping
60m Sprint
40m Hell To Buttocks
100m Sprint
10 times Squat Jump on the place

Circuito da fare 5x con recupero 4'

Ma bisogna anche avere modo di fare gli esercizi perché secondo me sono fatti in piano, sprint salita, avere solo la strada in salita non basta per fare questo circuito (?)

Fa un.circuito con esercizi di tecnica/potenziamento alternato ad un.400m.a ritmo maratona

[disti]

Io li faccio su una salita di 100m al 9% ma non massimali, purtroppo quella ho di salita disponibile. Una volta ho provato in una al 16% e dopo 5 ero morto e mi veniva da vomitare.

[maarco72]

I gradoni di Zeman! Me li faceva fare il mio allenatore di calcio

È uno skipp più inteso

[Marcos]

ottimo, scusa il fraintendimento

Si, ho letto anch'io molte preparazioni verso le ultime settimane qualche richiamino e poi basta.

Mi piacerebbe provare i circuiti di Canova nella prossima preparazione, dove fa fare salite Squat salite skip ecc.. Avete informazioni più dettagliate?
Io ho potuto reperire solo questo :
Uphill
60m Sprint
40m Bounding
60m Sprint
40m Skipping
60m Sprint
40m Hell To Buttocks
100m Sprint
10 times Squat Jump on the place

Circuito da fare 5x con recupero 4'

Ma bisogna anche avere modo di fare gli esercizi perché secondo me sono fatti in piano, sprint salita, avere solo la strada in salita non basta per fare questo circuito (?)

Secondo me questo è tutto in salita...

[Marcos]

EXAMPLES OF MODIFIED CIRCUITS
DURING FUNDAMENTAL PERIOD



Extensive Strength - Resistance Circuit
(1500 / 5000m)

(900m uphill, gradient 7-10 %, + 700m flat)


300m fast running uphill (duration 55.0 >`` 60.0)
10 squatjumps (duration 15.0 %%`` 18.0)
60m sprint uphill (duration 10.0 %%`` 12.0)
20m skipping with strides 50cm long (duration 30.0 %%`` 40.0)
200m moderate running uphill (duration 45.0 %%`` 50.0)
20m heels-to-buttocks (duration 30.0 %%`` 40.0)
300m fast running uphill (duration 55.0 %%`` 60.0)
20 sagittal - splits (duration 20.0 %%`` 25.0)
200m moderate running on flat land (duration 45.0 %%`` 50.0)
30 even hops with blocked knees (duration 20.0 %%`` 30.0)
500m fast running at 85% of max. speed (duration 1:25 %%`` 1:40)


Duration : 7:00 %%`` 6:00
Repetitions : 4 - 6 times

EXAMPLES OF MODIFIED CIRCUITS
DURING SPECIAL PERIOD



High Intensity Strength - Endurance Circuit
(800 / 1500m)

(400m uphill, gradient 7-10 %)


20 fast knee bends (duration 10.0 %%`` 15.0)
100m moderate running (duration 20.0 %%`` 25.0)
10 squat jumps at max. intensity (duration 15.0 %%`` 20.0)
50m slow running (duration 15.0 %%`` 20.0)
40m bounding very fast (duration 10.0 %%`` 12.0)
50m slow running (duration 15.0 %%`` 20.0)
20” skipping very fast (duration 20.0)
20” slow running (duration 20.0)
80m sprinting (max. speed) (duration 10.0)


Duration : 2:15 %%`` 5:00
Repetitions : 8 - 10 times

EXAMPLES OF MODIFIED CIRCUITS
DURING COMPETITION PERIOD



Specific Strength - Endurance Circuit
(3000s/c / 10000m)

(1600m uphill, gradient 7-10 %)


300m fast running (duration 55.0 %%`` 60.0)
100m bounding very fast (duration 25.0 %%`` 30.0)
200m fast running (duration 35.0 %%`` 40.0)
100m skipping with strides 50cm long (duration 50.0 %%`` 60.0)
100m sprinting max. speed (duration 15.0 %%`` 18.0)
10 squat jumps (max. intensity) (duration 15.0 %%`` 18.0)
100m sprinting max. speed (duration 15.0 %%`` 20.0)
100m skipping with strides 50cm long (duration 60.0 %%`` 70.0)
200m moderate running (duration 45.0 %%`` 50.0)
100m bounding very fast (duration 30.0 %%`` 40.0)
300m fast running at max. speed (duration 60.0 %%`` 70.0)



Duration : 6:45 %%< 8:00
Repetitions : 4 - 6 times

[Marcos]

Ah Riccardo, occhio a non esagerare coi Drills perché rischi infortuni, non sei anzianotto come me ma nemmeno un ragazzino.

[Marcos]

"Of course, during the basic period we don`t use repetitions very fast. We prefer to work for improving all the types of SPECIAL RESISTANCES, expecially STRENGTH ENDURANCE that has a very big influence on the Specific Endurance.
For example, using circuits lasting about 3/4 min with very long recovery, at the max. intensity, we can increase the periferal endurance imrpoving at the same time strength and capyllarization. An example of circuit can be the following :
- 80m bounding (flat)
- 10 squat jumps on the place
- 300m running very fast on flat ground (finishing where a hill starts)
- 10 exercises for abdominals starting with the back on the ground
- 60m sprinting climbing
- 40m skipping very fast climbing
- 60m sprinting climbing
- 40m bounding climbing
- 60m sprinting climbing
- 10 squat jumps on the place again
- 200m very fast climbing

This circuit uses about 400m flat plus 360m climbing, and is very good for middle and long distance. With athletes of 800m, we can use the same type of work with shorter distances, lasting no more than 2 min.

Because the only way that we use for recruiting the most part of the fibres of one muscle is WORKING AROUND THE MAX INTENSITY, and the capacity of recruiting fibres is very important not only for the speed, but also for the endurance, due to the turn-over of the fibres of the same muscle, every circuit must be done at max intensity. At the end, the level of lactate is very high, and we have to recovery well before going for another circuit (normally, 5/6 min for long runners, 8/10 min for 800m runners).

But, what is important to know, is that, after using repetitions on track at high intensity (for example, 4 x 600m at 1:22 rec. 6/8 min for an athlete able running 1:47) without adequate aerobic support, for a time longer than 3 weeks, you can check that your Threshold decreased. Instead, after using circuits with adequate aerobic support, your Threshold increases. I suppose that this fact is due to the more global involvement of a higher percentage of fibres during the training, having a combined effect with the aerobic work able to push the Threshold, while fast tests on track have an OPPOSITE effect on the Threshold."

[riccardoyaya]

Materiale d'oro! Grazie mille!
Sisi quando riprendo a fare un po' di drills procedo un po' alla volta, rischi meno possibili.
Comunque interessantissimo

[max72]

Ricky dopo il medio vanno bene ovviamente non sono fa fare massimali..meglio se in circuito

per me sono un surplus, mi sono così abituato che l'altra domenica ne ho fatte qualcuna anche dopo il lunghissimo da 36