{"id":69316,"date":"2018-10-24T00:00:00","date_gmt":"2018-10-24T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/unkategorisiert\/tapering-du-ausserhalb-des-wassers-machen-kannst\/"},"modified":"2018-10-24T00:00:00","modified_gmt":"2018-10-24T00:00:00","slug":"tapering-du-ausserhalb-des-wassers-machen-kannst","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/de\/training-technik\/tapering-du-ausserhalb-des-wassers-machen-kannst\/","title":{"rendered":"Tapering: was du au\u00dferhalb des Wassers machen kannst"},"content":{"rendered":"<p><strong> Sehen wir uns an, wie du die abschlie\u00dfende Vorbereitungsphase au\u00dferhalb des Beckens am besten gestaltest.<\/strong><\/p>\n<p>Du hast die Endphase deines Trainingsblocks erreicht, das sogenannte Tapering.<\/p>\n<p><strong>Tapering umfasst normalerweise die letzten 7-10 Tage eines Trainingsblocks, der \u00fcber 12-24 Wochen gelaufen ist.<\/strong> Dies ist immer die letzte Phase vor einem wichtigen Wettkampf, bei dem du gut abschneiden m\u00f6chtest. Du musst daher sicherstellen, dass dein Organismus so fit wie m\u00f6glich ist, um dein Bestm\u00f6gliches geben zu k\u00f6nnen.<\/p>\n<p>Du reduzierst in dieser Zeit die Kilometeranzahl, die du im Becken schwimmst und deine Haupttrainingssessions werden sehr intensiv, aber k\u00fcrzer. W\u00e4hrenddessen fokussierst du dich auf Details, wie die Wende und den Start.<\/p>\n<p>Den selben Ansatz solltest du auch au\u00dferhalb des Wassers verfolgen.<\/p>\n<p><strong>Dies ist sicher nicht die richtige Zeit, um ins Fitness-Studio zu gehen und schwere Gewichte zu stemmen.<\/strong> Das Ziel ist stattdessen, deinen K\u00f6rper weiter Reizen auszusetzen, ohne ihn auszupowern.<\/p>\n<p>Gib jedoch acht, auch nicht den gegenteiligen Fehler zu machen, also zu wenig oder gar nichts zu machen, aus Angst es zu \u00fcbertreiben.<\/p>\n<p>Angenommen, deine Tapering-Woche beginnt Montag und dein Wettkampf ist am Sonntag, dann solltest du nur zwei mal im Fitness-Studio trainieren, am Dienstag und Donnerstag. Die Dienstagseinheit f\u00e4llt dabei nat\u00fcrlich etwas intensiver aus als die am Donnerstag, da du mehr Erholungszeit hast.<\/p>\n<p><strong>Hier ist ein Plan, wie du deine Woche organisieren kannst:<\/strong><\/p>\n<p><u><strong>Montag \u2013 Mittwoch \u2013 Freitag<\/strong><\/u><\/p>\n<p>Mach ein paar Beweglichkeits\u00fcbungen f\u00fcr deine Schultern vor dem Schwimmen und ausreichend Stretching danach.<\/p>\n<p><u><strong>Dienstag<\/strong><\/u><\/p>\n<p>Eine Schwimm- und eine Fitness-Studio-Einheit. Das ideale Training umfasst explosive Kraft\u00fcbungen mit dem eigenen K\u00f6rpergewicht und \u00dcbungen mit leichten Gewichten. Die Einheiten sollten aus 4-8 \u00dcbungen mit 8 Wiederholungen (oder 20\/30 sek) je \u00dcbung bestehen. Nat\u00fcrlich solltest du dich vorher aufw\u00e4rmen und danach stretchen. Insgesamt sollte die Trainingssession 45 bis 60 min dauern.<\/p>\n<p><u><strong>Donnerstag<\/strong><\/u><\/p>\n<p>Die abschlie\u00dfende Einheit im Fitness-Studio. Viele Beweglichkeits\u00fcbungen, ein paar Bauchmuskel\u00fcbungen und ein paar \u00dcbungen mit dem eigenen K\u00f6rpergewicht mit gro\u00dfz\u00fcgigen Erholungspausen zwischen den Sets. Du solltest dich nicht auspowern, es geht nur darum, deinen K\u00f6rper aktiv zu halten.<\/p>\n<p><u><strong>Wochenende<\/strong><\/u><\/p>\n<p>Wettkampftag\u2026 jetzt hei\u00dft es nur noch: Viel Gl\u00fcck!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sehen wir uns an, wie du die abschlie\u00dfende Vorbereitungsphase au\u00dferhalb des Beckens am besten gestaltest. Du hast die Endphase deines Trainingsblocks erreicht, das sogenannte Tapering. Tapering umfasst normalerweise die letzten &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":6454,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10142],"tags":[2544],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tapering: was du au\u00dferhalb des Wassers machen kannst - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/de\/training-technik\/tapering-du-ausserhalb-des-wassers-machen-kannst\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tapering: was du au\u00dferhalb des Wassers machen kannst - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Sehen wir uns an, wie du die abschlie\u00dfende Vorbereitungsphase au\u00dferhalb des Beckens am besten gestaltest. 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