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Lavori lattacidi

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Tra i (pochi) atleti che sto allenando in questo momento, ce n'è uno che esula un po' dalle mie competenze specifiche, visto che è un ventenne che vuol preparare i 3000 siepi (sono più incline alla velocità).
Abbiamo cominciato la preparazione già ad agosto, puntando sullo sviluppo di una buona resistenza aerobica, e nel mese di ottobre abbiamo posto più enfasi sui lavori di potenza aerobica. Volendo effettuare qualche gara di cross ad inizio anno, e puntando con più convinzione alle gare estive (quando ci saranno appunto le siepi) ho forti dubbi su quando introdurre lavori prettamente lattacidi e con quale frequenza utilizzarli.
Mi rendo conto della vaghezza della domanda, spero che Luc non si irriti troppo... icon_wink
enterprise, qui aquila 1... icon_lol
che tabella state seguendo attualmente?
i 3000siepi non è che abbisognano di tutto sto lavoro lattacido, dato il ritmo che è simile a quello dei 10000...
e poi, nello specifico della distanza, cosa intendi per "lattacido"?
che tempi ha e quanti anni ha il tizio?
Qualche informazione in più:
L'atleta in questione ha 19 anni ed ha iniziato ad allenarsi circa un anno fa. E' alto 1,85 e pesa solo 60 kg. Ha personali in allenamento di 2.10 sugli 800, 4.32 sui 1500 e 10.31 sui 3000 siepi. Il tempo sui 100 metri lanciati è di circa 12,2secondi.
Siamo orientati sulle siepi per vari motivi, tra i quali la buona elasticità (con un conseguente “economico” passaggio delle barriere, almeno in confronto agli “avversari”).
Al momento si allena 6 volte a settimana:

Lunedì: pot.aerobica (rip. sui 1000, o distanze simili, per un totale di circa 6 km, recuperi sui 2-3 min)
Martedì: pot. in palestra
Mercoledì: esercizi di tecnica di corsa, tecnica ostacoli, sprint alattacidi
Giovedì: fondo 10 km
Venerdì: pot. a carico naturale+ fartlek o progressivo o interval training
Domenica: fondo 12 km

L'atleta ha una tecnica di corsa scadente, da qui la necessità di dedicare un intero giorno alla settimana al miglioramento (mercoledì).
buono che non è un programma massacrante.
io 1 volta a settimana gli farei fare però un lungo di 15-16km e 1 altra volta della potenza aerobica continua.
circa il "lavoro lattacido"... quei 1000 con rec.2-3' vengono fatti già alla velocità dei 3000piani, quindi già c'è capacità lattacida... e poi c'è l'interval training...
quindi direi che per ora il "lattacido" è più che sufficiente, mentre insufficiente è il lavoro attorno alla soglia e il lento.

panetta a 19 anni fino a fine febbraio non faceva manco una ripetuta (a parte sprint in salita), faceva fondi medi e veloci continui, lunghi di 22-23km, lavoro tecnico e forza in palestra.
ora, io sono contrario alla preparazione eccessivamente "sequenziale" (prima solo aerobica, poi il resto)... però mi pare che il vostro programma sia troppo povero aerobicamente, soprattutto tenendo conto della giovane età e del fatto che corre solo da 1 anno.
bisogna costruire i giovani col lavoro "generale".
in GPP a me piace lavorare il lattacido e la velocità in salita.
Nonostante il programma sia "mio", io stesso sono d'accordo con te... Il problema è che non possiamo inserire un ulteriore allenamento e quindi dovremmo fare almeno una sostituzione: se un giorno posso allungargli la distanza (il lungo di 15-16 km), cosa è più "sacrificabile" per fare spazio alla seduta di potenza aerobica continua?
il giorno di riposo deve essere per forza il sabato?
lo potrebbe fare il venerdì?
Proprio per forza no, cos'hai in mente?
lukenilpolso ha scritto:
Proprio per forza no, cos'hai in mente?


mischiare un po' le carte in modo da affrontare anche eventuali cross (logicamente arrivandoci per gradi). esempio:

L: lungo 15-16km
M: palestra
M: 10km + core
G: 2x1600(3'40)+2x800(3'20)+2x400(3)+2x200(2'40) r.2'
V: ---
S: tecnica + sprint
D: a) f.medio 8km + 6x30 salita
b) f.veloce 5km + 6x150 salita
c) gara cross
Ehi Luc, ti ho mandato un messaggio (non so se lo hai letto).
La questione ora mi è chiara, ti ringrazio molto per i tuoi consigli e spero di poterne "approfittare" ancora! icon_wink
lukenilpolso ha scritto:
Ehi Luc, ti ho mandato un messaggio (non so se lo hai letto).
La questione ora mi è chiara, ti ringrazio molto per i tuoi consigli e spero di poterne "approfittare" ancora! icon_wink


ti ho risposto.
come vedi, nella seduta di giovedì (invece che fare solo i 1000 o solo interval) c'è un minimo di mantenimento dei ritmigara, così abbiamo spazio nelle altre sedute di curare a modino il lavoro di base.
enterprise, qui base alfa, passo icon_razz
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