esmaspäev, detsember 18, 2006

Šmutov: treeningplaanide keeruline maailm

SL Õhtulehe ajakirjanikud tegid eelmisel nädalal tänuväärset tööd ja pühendasid esmaspäevases lehes päris palju leheruumi suusatamisele ning pöörasid tähelepanu just suusaspordi harrastamisele. Lisaks jagati nippe, kuidas maratoniks valmistuda.

Ei hakka siinkohal kokkuvõtet tegema, kuid lugeda tasub, sest huvitavat infot on. Lood on leitavad siit:
Kuidas treenida Tartu suusamaratoniks
Kuidas kombineerida suusatamist teiste spordialadega
Treenimine ravib masendust
Istuv eluviis suurendab vähiriski
Ettevaatust sportimisel, kui tarvitad ravimeid!

Küll aga pean tõdema, et mind jahmatas SL Õhtulehe pakutud treeningkava.

Lühidalt öeldes: SL Õhtulehe treeningkava kohaselt pole mul mõtet Tartu maratonile minna, sest ma jõuaksin seal tõenäoliselt umbes keskele ja langeksin siis higisena ja nõrkenuna lumme, sest nende pakutud intensiivsusega ei suuda ma kunagi treenima hakata.

Igatahes nägi kava välja selline (mina olen seni teinud kaks trenni nädala, jõululubaduseks on nähtavasti kolmanda treeningu lisamine):
Esmaspäev: jõusaalitreening 50–60% HRMax 1,5 tundi
Teisipäev: tempojooks 30 minutit (+ soojendus ja venitus 15 minutit) 80–90% HRMax 1 tund
Kolmapäev: puhkus
Neljapäev: suusatamine 60 minutit 60–70% HRMax
Reede: puhkus
Laupäev: suusatamine 60 minutit 70–80% HRMax
Pühapäev: suusatamine 2 tundi 60–70% HRMax

«Treeningu intensiivistamiseks soovitan selle plaani juures esimesena pikendada 15 minuti võrra tempojooksu, seejärel 15 minuti võrra neljapäevast suusapäeva ja lõpuks võtta üks treeningupäev juurde,» soovitas Estonian Fitness Trainers Educationi koolitaja Erik Aibast SL Õhtulehes.

Et ajalehe pakutud kava tundus harrastaja või vähemalt minu jaoks liiga karm, küsisin nõu Tartu Suusaklubi treenerilt Jaak Teppanilt, kes on juba paar kuud mind suusameheks vorminud. Tema sõnul pole plaanil viga midagi, kuid see on tõenäoliselt pigem mõeldud tõsisele treenijale-maratonihundile, kes soovib maratonil sõita 500 parema hulka või alla nelja tunni.

Ehk selline plaan sobib valmistujale, kellel on eelnevalt hea aeroobne põhi alla laotud.

Muidu kava Teppanit eriti ei üllatanud. Ta nentis küll, et veidi häirib teda jooksul põhinev tempotreening, sest see võiks olla erialane ehk siis lõigud suuskadel vms. Samuti peaks Teppani arvates kaks tunnist trenni pikendama 1,5 tunnini, sest päris algajale piisab kuni tunnisest treeningust, kuid plaan on mõeldud tõsisemale suusatajale ja seega peaks koormus olema veidi suurem.

Ja pulss peaks harrastajal aeroobse treeningu ajal olema 60-70% vahemikus.
«No ütleme, et hea treenitusega inimesel võib pulss taastava treeningu ajal olla ka alla 60 protsendi, kuigi minu süda nii aeglaselt lüüa ei suuda,» nentis Teppan.

Teppan pakuks aga sellise treeningplaani:
täiesti algaja - 3x nädalas aeroobsed treeningud kuni 1,5 h
väikese treenitusega - 3-4x nädalas; aeroobne 3x, intensiivsem 1x (1 pikem, jõud, tempotrenn, tavaline erialaline) 1-2 h
keskmise treenitusega - 4-5x nädalas; (1x intensiivne, jõud, 1 pikem, 2 norm pikkusega erialalist) 1-2,5 h
kõrge treenitusega - 5x(6); (1(2) int., 2 norm, 1-2 pikka, jõud)

«Üle ühe intensiivse treeningu nädalas ikka eriti ei soovita, võistlusperioodi algul mõnel nädalal võib, aga see nõuab juba palju tähelepanelikumat taastumise ja tervise jälgimist,» sõnas ta. «Reeglina võiks olla nädalas üks jõutreening ja üks pikem treening, mis kestaks kuni 2,5 tundi.»

Teppani hinnangul võiks ka päris algajate kolme treeningu hulgas võib olla üks jõu ja kaks rahulikku aeroobset trenni.

--- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---

Et treenitus on meil kõigil erinev ja arvatavasti erinevad seetõttu ka treeningplaanid, siis ehk viitsivad lugejad oma kavasid teistega jagada. Igatahes, kui olete midagi huvitavat katsetanud või omate kasulikku infot – andke sellest kommentaarides teada ja arutagem.

Foto 1: Tartu suusamaratoni start. Foto autor: Margus Ansu / Postimees / Scanpix
Foto 2: Tartu Suusaklubi treener Jaak Teppan. Foto autor: Sille Annuk / Postimees / Scanpix

31 Kommentaarid:

At 11:55, Anonymous Anonüümne said...

Suslik testib küülikut

 
At 08:11, Anonymous Anonüümne said...

Küülikut pole kodus, treenib maratoniks!

 
At 21:28, Anonymous Anonüümne said...

SL Õhtulehe kava on tõesti "karm".
Oled sa proovinud suusatada(st klassikat) 60-70% max pulsist?! Võib arvata et ühe pühapäevasuusataja keskmine pulss tunde järgi sõites pisutki künklikul maastikul tuleb sinna 85-90% kanti.

 
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