Amb tots els anys que fa que em dedico a l’esport molta gent us heu adreçat a mi amb una o moltes preguntes o consells, que es podrien resumir en:
COM ENTRENAR? Com millorar en les nostres marques? Com treure el màxim partit de les hores d’exercici? com puc guanyar?
El millor mètode per a progressar i treure el màxim partit a les hores d’entrenament és que t’ho faci un expert format en la matèria, amb experiència i que et faci un seguiment a diari. No només una planificació, que de planificar ja en sabem tots, sinó que analitzi l’efecte que et fa a tu, l’exercici realitzat i el vagi adaptant DIA a DIA. Si vols un preparador, envia’m un mail: peptatche@gmail.com i t’adreçaré al millor en funció del teu perfil.
Si no tens 75-150 € al mes de sobra i vols tenir un pla senzill però efectiu, el primer que has de tenir clar són uns objectius. Per mi son bàsics; primer per estar ben motivat i no abandonar el dia 2, i segon perquè en funció de l’objectiu adequarem les càrregues.
Comencem: El meu principi de l’entrenament: (per mi només n’hi ha un)
l’esser humà s’adapta a tot
aleshores entrenar-se és tan fàcil com adaptar el nostre cos a córrer, nedar i/o pedalar el més ràpid i/o lluny possible.
D’aquest primer principi se’n deriva tot. Hem d’aprendre però que per adaptar-se cal temps i repòs. Per progressar es tractarà de castigar el cos, perquè després amb el descans permetre que aquest s’adapti perquè a la següent càrrega estigui més preparat. Quantes més vegades repetim això al ritme adequat i en el format personalitzat per cada modalitat, més i més ràpid progressarem.
Però alerta que si sempre castiguem al cos de la mateixa manera i descansem igual en la mateixa rutina, ben aviat ja no evolucionarem. Quedarem estancats. Per això hem de començar de mica en mica i incloure molta varietat en les càrregues i inclús en la manera de descansar o recuperar per progressar adequadament.
L’ideal seria tenir un mesurador de la càrrega aplicada al cos i un de la recuperació o estat de forma, perquè d’aquesta manera podríem anar pujant les càrregues o intensitat dels entrenos i no tornar a la càrrega fins que el mesurador no ens digués que estem millor que l’últim dia que vam entrenar.
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)
mesurador de càrrega i estat de forma ideal.
D’aquesta manera podríem carregar cada vegada una mica més sense superar increments de més del 10 % de una a l’altre i no tornar-hi fins no recuperar del tot. Quan la cosa va evolucionant ja es poden començar a acumular càrregues i a tornar a fotre-li abans de què el cos s’hagi recuperat ni al 70%, d’aquesta manera acumulem cansament, però la recuperació o sobrecompressió serà més alta.
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)
Tot bon pla d'entrenament ha de tenir intensitats d'entrenaments ascendents: cada vegada més canya, i la velocitat d'augment de càrrega ha d'anar sempre en funció de la capacitat d'assimilació d'aquesta intensitat. (Cada cop que fem un entrenament, la nostra condició fisica disminueix = cansament, i quan ens recuperem, la nostra capacitat és major que abans. Aquest és el truc del entrenment.)
LES CÀRREGUES O ENTRENAMENTS:
Independentment de l’objectiu que tinguem, tant si és una competició de curta o llarga distancia, bici, córrer, triatló, nedar o simplement estar en forma, hi ha 3 aspectes del nostre cos que hem de treballar o millorar.
- La FORÇA
- La Velocitat
- La Resistència
Per tant les càrregues o entrenaments que fem aniran encaminats a millorar algun d’aquests 3 aspectes o la combinació d’ells. El què a mi em funciona és fer períodes exclusius de 3 o 4 setmanes centrat en millorar la força, 3 o 4 setmanes per la velocitat i la resistència ja la tinc, però també es podria fer un monogràfic, i llavors al llarg de la temporada s’han de mantenir les tres i si s’acosta la competició o l’objectiu desenvolupar-ne la més escaient per les característiques de la prova. Si és un Ironman o una marató o una Quebrantahuesos evidentment la resistència i si és un triatló esprint o un 10.000 o un ciclocròs, la velocitat.
El PES: Un altre tema que no he tocat i que cal mencionar és el pes. Jo crec que cada persona té un pes òptim per rendir al màxim en una disciplina o prova concreta. Podríem dir que una mateixa persona de 1,75 m pot arribar a pesar entre 60 i 75 kg per a ser el millor en la seva disciplina.. tot depèn de si és atletisme o natació.
No cal que ens obsessionem en voler estar el més prims possibles, ja que llavors amb la gasolina convencional (Dòping Free) estarem tan anèmics i desganats que no tindrem ganes ni d’entrenar ni de competir amb aquella ràbia que fa falta. Vol dir que planifiqueu bé els 5 àpats diaris amb 70 % de Hidrats de Carboni el 15 % de greixos i el 15 % de proteïna, amb quantitats moderades i segur que triomfeu. Molta fruita, verdura i pasta i carn.. vaja que de tot menys sucres i greixos saturats i es nota una millora important.
Un cop donades les nocions bàsiques, en les properes entrades em centraré en posar exemples de entrenaments universals específics per a diferents disciplines o diferents estats de temporada.
Contraindicacions: No tinc cap mena de títol en INEF ni Entrenament esportiu, però si que des de l’any 1984 que m’autoentreno i he llegit piles de articles, llibres, tesis; m’han entrenat esportistes formats i d’elit i he experimentat en mi tota mena de mètodes i procediments. Apart que des de l’any 1997 em dedico com a hobbie a entrenar amics i “voluntaris” soferts.
Així que si aplicant els meus mètodes t’autolesiones no m’indemnitzis que la cosa està “muu mala”, ara si m’expliques què et passa potser t’ajudo a trobar una solució! Sigueu Bons!!