Principles that must always be taken into consideration when planning training
DIFFERENCES BETWEEN AEROBIC POWER TRAININGS FOR SHORT AND LONG DURATION SPECIALISTS
The long-term specialist (marathoner) trains from the aerobic threshold up to a little higher than the HS. Develops extensive aerobic power (aerobic endurance), gets used to using mainly fatty acids as an energy source. The short-term specialist (nineteenth century ) works from HS up to HR Max levels, then accumulates lactate (anaerobic endurance). Develops intensive aerobic power (VO2max). (uses carbohydrates). The nineteenth-century man has a lower speed than the marathon runner at the aerobic and anaerobic threshold. The marathoner has high speeds at frequencies below the threshold, while the short duration specialist (800-1500m) has higher speeds at frequencies above the threshold (he is less powerful aerobically).
THE CONTRAST WORKING METHOD
The contrasting method was designed to reconcile strength training with speed training. There are two different types of work: against series in which series with heavy loads alternate with series with lighter loads and against in series in which alternate heavy loads with light loads in the same series. These types of exercise serve to stimulate the neuromuscular system more: the greater load involves a "slower execution of the exercise" while the lower load stimulates the execution speed, in this way it is possible to they can combine strength and speed training.
PHASES CHARACTERIZING THE SPRINT RACES
REACTION PHASE: whose physiological limit is the passage of the stimulus in the nervous network and the formation of the efferent signal (simple reaction). This determines the latency time;
ACCELERATION PHASE: passage from 0 speed to maximum speed. It occurs in the first 40-50 m. (Characterizes all expressions of rapidity); it is the phase most sensitive to force because it occurs against high resistances and implies a longer contact time of the foot on the ground.
STABILIZATION PHASE (MAINTENANCE of the maximum speed); the reactive elastic force plays a predominant role.
There is also a 4th phase which is the RAPIDITY DECREASE PHASE "which occurs when all the preformed energy (CP, ATP) is consumed, therefore the glycolytic mechanism is activated which is less powerful than the anaerobic one (lactacid resistance).
THE DIFFERENT EXPRESSIONS OF FORCE NEEDED IN SPEED RACES
The various expressions of strength to train are: explosive, reactive and elastic.
Premise: It is difficult to train and reconcile strength training and speed training because the development of one ability tends to invalidate the other. very fast. Pure speed is the most important parameter in speed development. However, attention must also be paid to strength training. Thus different expressions of force come into play. First, the explosive force (max force) used in supporting and unloading the muscular power on the ground intervenes (it plays a decisive role in the first meters in which there is a greater time of foot contact). Later in the phase when launched, the so-called Fast Force intervenes massively, that capacity that is characterized by an elastic-reactive force. Returning to the initial discourse we can say that the explosive force is closely related to the maximum force, while the elastic reactive force is more linked to the cyclical speed. .
THE QUOTIENT OF SPEED
The speed quotient is an index used to evaluate the cyclic speed (of frequency). A subject is made to perform a series of supports on the ground in a predetermined time and the contact time is measured (bipodal times), for example using the wood platform. This quotient is expressed by a simple formula: (n ° contacts / contact time) * 100. A result greater than 70 indicates good frequency speed (cyclical).
THE CAPACITY OF ANTICIPATION
Characteristic of all games is the cap. of anticipation allows you to immediately activate the appropriate scheme for the problematic situation (corresponds to intuition-cognitive processing.) The ability to anticipate is closely related to the ability to choose by which it is anticipated. It therefore depends on the richness of the baggage of movements already learned in memory. In fact, it involves the rapid execution of movements without having mentally represented them. To adequately develop this ability it is therefore necessary to develop the widest repertoire of possible motor patterns, favoring the maximum variability of environmental situations in training, especially in the young age. We also remember that a subsequent standardization of training leads to impoverish this ability.
CONTINUES
