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Indice del forum :: TRAINING :: SPECIALITA' :: 
LE SALITE

LE PROVE LUNGHE IN SALITA - ALLENAMENTO PER LA MARATONA   -   

ALLENARSI IN SALITA PER LO SPRINT E PER CORRERE VELOCE: LE SALITE LUNGHE


ALLENARSI IN SALITA PER LO SPRINT E PER CORRERE VELOCE: LE SALITE CORTE

 ALLENARSI IN SALITA PER LO SPRINT E PER CORRERE VELOCE: LE SALITE MEDIE

Ecco alcuni interventi sulle salite:

Con gli sprint in salita è dunque possibile allenare la forza esplosiva, cioè quella forza specifica che serve all? atleta per compiere uno scatto**. Per allenare tale tipologia di forza è necessario che la salita presenti determinate caratteristiche: pendenza adeguata ( 10 - 15% ), distanza massima di 20 mt, tempo di lavoro tra i 2? e i 4? e soprattutto intensità massimale (che corrisponde alla prestazione in salita 1? più piano rispetto alla stessa prestazione su stessa distanza in piano ) per il reclutamento delle fibre veloci.
In questa metodica dell? allenamento naturalmente ci sono dei principi a cui attenersi, in quanto l?atleta sottoposto a tale lavoro per incrementare la forza esplosiva, avrà bisogno di recuperi completi tra le varie ripetizioni in modo tale che lo sprint successivo risulti essere veloce ed efficace come il precedente, altrimenti non andremmo più ad intaccare le riserve energetiche indispensabili a fornire tanta energia in poco tempo (CP e glucosio) presupposto fondamentale delle esercitazioni sulla forza.
Studi fatti dal Prof. Gian Nicola Bisciotti, tra l?altro ribadiscono come la pendenza delle salite incida sulla potenza espressa dall? atleta al momento dello sprint:

Studio condotto presso il Laboratorio ?Entrainement et performance? dell? Università di Lione.

E? visibile come la potenza media aumenti in funzione dell?incremento della percentuale della salita fino a raggiungere un massimo ad una pendenza pari al 26% e in seguito decresca


In questo studio infatti è emerso che il massimo sviluppo di potenza nel corso di uno sprint effettuato in salita si registri quando la percentuale sale fino al 26%; quindi tecnicamente sarebbe la pendenza ideale se non fosse che a tali pendenze la meccanica della corsa durante lo sprint si modifichi notevolmente. Da tutto ciò si evince quindi che la pendenza ideale per allenare la forza esplosiva con gli sprint in salita sia il giusto compromesso tra potenza espressa e correttezza della meccanica della corsa.
**durante lo scatto l?atleta impiega due tipi di forza: la forza iniziale e quella d?accelerazione.

sono qui: www.queenatletica.it
la meccanica della corsa nn deve essere molto alterata
secondo francis, condivsibile, in queste esercitazioni (isorobic, salite..) massimo si deve perdere un 10-15% di velocità
per quanto riguarda la distanza massima di queste..
come al solito serve un'analisi dei tempi!
1) si usa la distanza sino a quando si riesce ad accelerare
2) la si usa sino a quando si può mantenere una certa velocità

mettiti con il crono e prenditi i tempi 5 metri per 5 metri
attenzione: nn gli splt (cosa da scienziati)
ma analisi dei tempi e sensazioni

rammentate che sul piano dopo accelerazione e transizione c'è il lanciato
in salita il lanciato nn c'è mai..
da 400-800sta faccio salite corte in tema con quanto detto sopra. ritengo utile farle in condizioni di freschezza . anche l'ultima cerco di farla bella in spinta e arrivando senza crollare. sulla pendenza cerco una pendenza che mi permetta un assetto di corsa corretto ed una buona velocita'. sui 60 indicativamente faccio 8"6 contro un 7"5 in piano. nei 100 (altro lavoro certo) riuscirei a fare un 14"5 contro un 12"3 in piano .
per gli split sono logisticamente in difficolta' ed allora mi affido a prove su 40-50-60 e vedo quant'e' la differenza nei 10 metri in piu', se calo troppo allora il lavoro lo programmo ad esempio sui 50 se tengo bene anche gli ultimi 10 metri , lo programmo sui 60.
...............................................
visto che il topic e' riferito alle salite......chiedevo che ne pensate delle salite piu' lunghe tipo 150-200-250
io penso che sia un buon allenamento di forza elastica, qui pero' ritengo che sarebbe meglio una pendenza leggermente inferiore tipo 6-8%
...............
al riguardo io sto' iniziando un lavoro , chiamiamolo di potenza aerobica, orientato verso un 4x300 come obiettivo finale, per ora ho iniziato con un 3x200 + 3x150..........................

Passione infinita !
Ho trovato quest'altro spunto per le salite dei mezzofondisti...

LA POTENZA AEROBICA
“La massima potenza aerobica è la quantità massima di O2 che viene utilizzata in valori massimali” (Di Prampero ).
In particolari periodi della stagione, come durante la preparazione, le ripetute in salita (RS) trovano un loro razionale utilizzo tra i mezzi adottabili per l’incremento della potenza aerobica. In particolare permettono di porre l’accento, oltre che sul meccanismo centrale adattativo per l’incremento della potenza aerobica, anche su quello periferico costituito dall’incremento della forza resistente della muscolatura degli arti inferiori. Per poter pianificare una seduta di allenamento basata sulle RS occorre fare riferimento ai tempi adottati sulle stesse distanze, ma effettuate in piano.

PERCENTUALE DI PENDENZA E RELATIVO INDICE
Pendenza delle salite

Indice di pendenza
5% - 1,1
6% - 1,2
7% - 1,3
8% - 1,4
10% - 1,5
12% - 1,6
14% - 1,8
16% - 2,0
18% - 2,5
20% - 3,0

Per far sì quindi che ci sia correlazione tra il dispendio energetico della corsa in salita con quella in piano bisogna seguire le indicazioni dell’indice di pendenza (IP) come riportato nella tabella qui accanto ( Prof. Bisciotti).
Così, ad esempio, è facile “calcolare” come una ripetuta sui 1000 metri su una pendenza del 10% equivalga a correre 1500 mt in piano.
1000 mt (distanza da fare in salita) x 1,5 (IP) = 1500 mt (distanza da fare in piano

Passando alla problematica inerente il tempo necessario per percorrere una determinata distanza dobbiamo rifarci sempre all’ IP; se per fare una ripetuta sui 1000 mt ( in piano ) impiego un tempo di 4’ ( quindi corro ad una velocità di 15 km/h), e voglio riportare tale lavoro su una salita sempre del 10%, il tempo che dovrò impiegare per coprire tale distanza sarà di 6’. Poiché:
15 km/h ( velocità della ripetuta in piano) : 1,5 (IP) = 10 km/h (ossia 6’)
Nel caso quindi di una seduta rivolta al miglioramento della potenza aerobica nella quale il carico oscillerà tra i 5000 mt e i 6000 mt si deve tener conto che per arrivare a completare il carico di lavoro della seduta si potrà scegliere di svolgere tra 6 ripetute da 1000 mt in piano da fare in 4’ ( in questo caso ) o 4 ripetute, sempre da 1000 mt, su una salita del 10% da compiere in 6’ ( sempre in questo caso).
Naturalmente trattandosi di una seduta di potenza aerobica nella quale le frequenze cardiache devono assestarsi tra l’ 85% e il 95% della frequenza cardiaca massima di ogni atleta, il recupero dovrà essere programmato individualmente per ogni soggetto con ripartenza dello stesso quando la frequenza cardiaca avrà raggiunto valori dell’ 65% circa.

sono qui: www.queenatletica.it
Chi ha tempo legga attentamente quello che c'è scritto qui sotto: finalmente qualcosa di scientifico...

Una delle problematiche biomeccaniche dello sprint in salita è costituita dal fatto di dover vincere l’inerzia del proprio corpo soprattutto nella fase di accelerazione, normalmente identificata nei primi 30 mt, andando ad aumentare la sollecitazione a carico della muscolatura estensoria del ginocchio e delle anche diminuendo l’ampiezza dei passi ed aumentando il tempo di appoggio (Kunz e Kaufmann 1981). Particolare attenzione deve essere posta quindi da parte dell’atleta nel rendere massima l’ampiezza di corsa.
Dal punto di vista muscolare in questa fase sono attivamente coinvolti gli estensori delle anche, il grande gluteo, il bicipite femorale, e del ginocchio, il semitendinoso, il semimembranoso, il quadricipite femorale, il gastrocnemio ed il soleo (Chu e Korchemny 1989).
In effetti analizzando attentamente la biomeccanica dello sprint, possiamo notare come sia necessario ridurre la caduta del centro di massa dell’atleta nella fase eccentrica del movimento, ossia nella fase immediatamente successiva all’appoggio del piede al suolo : questa limitazione della caduta del centro di massa è ottenibile attraverso una forte azione eccentrica della muscolatura estensoria; tale limitazione permetterebbe una minore ampiezza del ciclo di allungamento muscolare favorendo in tal modo un aumento dello stoccaggio di energia elastica ed un susseguente potenziamento della fase concentrica di spinta (Chu e Korchemny 1989; Bosco 1997; Asmussen e Bonde Peterson 1974; Cavagna 1977).
In quest’ottica l’allenamento resistivo si colloca quindi come tipo di esercitazione specifica per l’incremento della produzione di forza da parte della muscolatura estensoria dell’anca e del ginocchio, che a sua volta inciderà positivamente sulla massima velocità di corsa sia in fase di accelerazione che di corsa lanciata.
Come calcolare la pendenza della salita
Il miglior modo per calcolare la pendenza di una salita, in mancanza di strumenti adeguati e specifici come il “teodolite”, è quello di misurare il tratto della salita che si intende utilizzare, per esempio 30 metri, alla fine dei quali va calcolata l’altezza dal punto di partenza a quello di arrivo con un altimetro ( per esempio 4 mt ). Fatto ciò si esegue un rapido calcolo:
4 mt ( altezza della salita ) : 30 mt ( i metri da utilizzare ) x 100 = 13,3%
Naturalmente dovremo preoccuparsi che tale salita presenti pendenze uniformi e terreno adeguato.
La pendenza della salita diventa fondamentale per l’allenamento poiché “un’eccessiva diminuzione della componente verticale comporterebbe infatti una marcata riduzione della fase di volo che causerebbe a sua volta una diminuzione nell’immagazzinamento e nella restituzione di energia elastica durante la fase stiramento-accorciamento (Bosco 1997)”.
Vantaggi e svantaggi dell’allenamento in salita
Da un punto di vista traumatologico è interessante notare come la biomeccanica della corsa in salita rispetto a quella della corsa in piano salvaguardi maggiormente la muscolatura posteriore della coscia, infatti durante lo sprint si ha una minore apertura del passo rispetto allo sprint in piano dal momento che ogni appoggio successivo si verifica in un punto più alto rispetto al precedente escludendo in tal modo una parte della parabola discendente e limitando di fatto i possibili rischi per la muscolatura posteriore della coscia (Arcelli, Ferretti, 1993). Un’attenta e precisa quantificazione del carico di allenamento è uno dei parametri maggiormente importanti nella programmazione dell’allenamento, la possibilità quindi di poter quantificare esattamente un aspetto importante dell’allenamento alla velocità o della potenza aerobica riveste certamente un indubbio interesse soprattutto nel caso di pianificazioni di lavoro rivolte ad atleti di alto profilo agonistico.
Purtroppo non risulta sempre così facile poter disporre di salite con la pendenza e la lunghezza desiderata per il tipo di allenamento da effettuarsi, inoltre per tutti gli atleti che soffrono al tendine di Achille tale mezzo di allenamento è controindicato.

sono qui: www.queenatletica.it
andy sei un mito !
mi preoccupa (e non capisco bene il perche') quell'ultima frase sul tendine d'achille..............forse deriva dal fatto che aumenta il tempo di spinta a terra ? ...pero' diminuisce l'effetto pliometrico perche' si ricade piu' in alto che in uno sprint in piano.........boh

Passione infinita !
alessandrotifi ha scritto:
andy sei un mito !
mi preoccupa (e non capisco bene il perche') quell'ultima frase sul tendine d'achille..............forse deriva dal fatto che aumenta il tempo di spinta a terra ? ...pero' diminuisce l'effetto pliometrico perche' si ricade piu' in alto che in uno sprint in piano.........boh


Perchè l'articolazione tibio-tarsica è più sollecitata, dovendo usare un angolo molto più acuto rispetto al piano.
Ergo il tendine sarà più in estensione rispetto al normale.

Secondo me, contrariamente a quanto affermato nello studio, le salite hanno un effetto contrario.
Se si è abituati (chiramente...), utilizzare angoli più "spinti" permette ai tendini achillei di avere una mobilità superiore a quella "normale".
Del resto le forme infiammatorie del tendine, dipendono forse da un irrigidimento delle strutture molli che si fossilizzano su movimenti standardizzati. Ma qui se interviene zippo è forse meglio, prima di dire qualche stupidata.

sono qui: www.queenatletica.it
alessandrotifi ha scritto:


visto che il topic e' riferito alle salite......chiedevo che ne pensate delle salite piu' lunghe tipo 150-200-250
io penso che sia un buon allenamento di forza elastica, qui pero' ritengo che sarebbe meglio una pendenza leggermente inferiore tipo 6-8%
...............
al riguardo io sto' iniziando un lavoro , chiamiamolo di potenza aerobica, orientato verso un 4x300 come obiettivo finale, per ora ho iniziato con un 3x200 + 3x150..........................


Alessandro, anche io lavoro su quelle distanze. ogi ca 12/14 gg piazzo un 4x200 rec 5 su una pendenza ad occhio del 5/6% . Trovo che sia un ottimo lavoro di Potenza aerobico lattacida, li corro intorno ai 32"..ergo in pista potrebbero essere dei 240mt. L' ultima vola alla fine avevo uno strano senso di...vabbe' ..diciamo problemini di stomaco..ma da buon esperto ero praticamente a digiuno icon_biggrin

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alla fine quindi pendenze sopra il 7-8% nn dovrebbero essere utilizzate
hehehe
cmq sia, un mezzo come un altro (buon mezzo!)
ferrari ha scritto:
alla fine quindi pendenze sopra il 7-8% nn dovrebbero essere utilizzate
hehehe
cmq sia, un mezzo come un altro (buon mezzo!)


Eh... la uso tripla. Almeno.
Un lavoro però da fare lontano dalle gare (con certe pendenze), perchè è effettiva l'involuzione tecnica.
Però se dovessi riassumere la stagione 2008, quattro sono gli aspetti che ho curato: i lavori intensivi, il recupero dei lavori intensivi, i pesi e le salite. Tutto il resto è... languore.

E' un'equazione sulla strada da percorrere, o una scelta a seconda del tempo a disposizione e del proprio fisico: ricerca della Vmax e quindi lavorarci sopra o ricerca di una grande velocità (ma non altissima) supportata da un'ottima strenght endurance?
Ho optato per la seconda, per "necessità", per contingenza, per divertimento.

sono qui: www.queenatletica.it
la strength endurance nn centra
se ottieni x con 60 metri al 18% allora aumenta la distanza ma cala la pendenza
cmq, per la StEnd meglio altre esercitazioni e quiondi nn hai bisogno di premere su questo versante
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2018.10.19zhouyanhua

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