Padova (Pd), 21 Febbraio 2015

Prof. Antonio La Torre

Università degli Studi di Milano, Milan Italy

E-mail: antonio.latorre@unimi.it

DENSITA’ DEGLI ALLENAMENTI

Padova (Pd), 21 Febbraio 2015

Prof. Antonio La Torre

Università degli Studi di Milano, Milan Italy

E-mail: antonio.latorre@unimi.it

Mezzi di allenamento affini dell’Endurance: lo loro densità nel programma di allenamento

DETERMINANTI PERFORMANCE

MODELLO PRESTATIVO

MODELLO PRESTATIVO

MEZZI ALLENAMENTO

MEZZI ALLENAMENTO

MEZZI ALLENAMENTO

MEZZI ALLENAMENTO

MEZZI ALLENAMENTO

MEZZI DI ALLENAMENTO

Allenamento INTERVALLATO

• INTERVAL TRAINING: Sistematico scambio tra sforzo e pausa con recupero non

completo • Buone intensità cercando progressivamente di diminuire la pausa di

recupero.

MEZZI DI ALLENAMENTO

MEZZI DI ALLENAMENTO

PROGRAMMAZIONE

Williams & Wilkins, 2010

POLARIZED TRAINING

August 10th - 20 times 220 Av 27.45 11th - 3 miles - 14.47.6 12th - 660 - 1m27s 100yds 11s times 2 13th - 3mile - (50yd dashes) 14th - 6 times 220 - Av 26.5 15th - 20 times 440 Av 61 16th - 22 miles Waiatarua -2 hours 22 min 17th - 20 times 220 - Av 27.8 18th - 3 miles - 14.35 19th - 5 times 880 Av 2.13 20-22nd - injured leg, hard track - no training. 23rd - 22 miles - 2h 33 min 24th - 5 mile jog 25th - 27th leg still sore - no training. 28th 4 times 440 stride-outs 29th - 6 mile jog 30th - 22 miles - 2hr 23 min 31st 220 stride-outs.

POLARIZED TRAINING

September 1st - 6 times 880 Av 2m10s 2nd - 6 times 440 - 58s 3rd - 1 mile - half effort - 1 mile three quarter effort 4th - 3 times 220 fast 5th 880 - cold wet conditions - 2m2s 6th - 22 miles easy 7th - 1 mile (50y dashes) 8th - three quarter mile - 880 in 1.56 and final 440 as he felt 9th - 440 - 55s - 4 times 100yds - full 10th - 2 times 1 mile - half effort. 11th - 3 times 220 - full effort 12th - 10 times 440 - av 58.5 13th - Long run

14th - 10 miles morning - 4 times 150yds - 6 times 50yds 15th - 2 times 880 - windy and wet - 2m2s and 2m 1.7 16th - 10 miles morning - 3 miles - 14m 12s 17th - 6 times 440 - 58s 18th - 3 times 220 all out 19th - three quarter mile - 3m 0.5s 20th - 20 mile - half effort 21st - One hour jog 22nd - 6 times 220 stride outs 23rd - One hour jog 24th - Flew to Sydney - 6 times 220 stride outs 25th - 660 - 1m19s 26th - Flew Japan (jogged most mornings in Japan for 1 hour) 27th - the hour jog 28th - 20 times 220 stride outs 29th - 1 mile of 50yd dashes 30th - three quarter mile - 2m.56s

POLARIZED TRAINING

October 1st - 2 hour run - strong and even 2nd - 4 times 440 3rd - 6 times 880 - half effort - av 2m5s 4th - 1 mile - 4m2s 5th - 10 times 220 stride outs 6th - Sprint training over 150yds 7th - 800mts fast - 1.47.1 8th - 1 hour jog 9th - 880 in 50yd dashes 10th - 1 hour jog 11th - 3 times 220 full

12th - 1 hour jog 13th - half an hour jog 14th - 800mt heat - 1m49s 15th - 800mt semi - 1m46.9 16th - 800mt final - 1m45.1 17th - 1500mt heat - 3m46.6 18th - 1 hour jog 19th - 1500mt semi - 3.38.8 20th - 1 hour jog 21st - 1500mt final - 3.38.1

POLARIZED TRAINING

Zona <VT1 Zona VT1<x<VT2

Zona >VT2

Percentuali di lavoro alle diverse zone

60%

10%

30%

Così moderno?

POLARIZED TRAINING

800m 1500m

LINEE GUIDA MEZZOFONDO

PERIODO GENERALE

Zona <VT1 Zona VT1<x<VT2

Zona >VT2

Percentuali di lavoro alle diverse zone

75%

20%

5%

LINEE GUIDA MEZZOFONDO

PERIODO SPECIFICO

Zona <VT1 Zona VT1<x<VT2

Zona >VT2

Percentuali di lavoro alle diverse zone

75%

15%

10%

LINEE GUIDA MEZZOFONDO

PERIODO PRECOMPETITIVO

Zona <VT1 Zona VT1<x<VT2

Zona >VT2

Percentuali di lavoro alle diverse zone

70%

10%

20%

LINEE GUIDA MEZZOFONDO

PERIODO COMPETITIVO

Zona <VT1 Zona VT1<x<VT2

Zona >VT2

Percentuali di lavoro alle diverse zone

70%

5%

25%

ANY QUESTION?

Grazie per l’attenzione

CONCLUSIONI