{"id":70180,"date":"2017-10-17T00:00:00","date_gmt":"2017-10-17T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/comment-rediger-un-programme-dentrainement\/"},"modified":"2017-10-17T00:00:00","modified_gmt":"2017-10-17T00:00:00","slug":"comment-rediger-un-programme-dentrainement","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/comment-rediger-un-programme-dentrainement\/","title":{"rendered":"Comment r\u00e9diger un programme d\u2019entra\u00eenement"},"content":{"rendered":"<p><strong>Un entra\u00eeneur arena explique comment r\u00e9diger un programme d\u2019entra\u00eenement. Voici tous les conseils dont vous aurez besoin pour concevoir une s\u00e9ance d\u2019entra\u00eenement afin de tirer le meilleur parti de votre temps.&nbsp;<\/strong><\/p>\n<p>Dans cet article, j\u2019aimerais expliquer comment je vois l\u2019entra\u00eenement. Pas tant en termes d\u2019exercices \u00e0 faire, mais plut\u00f4t comment j\u2019organise les sessions pour mes nageurs et triathl\u00e8tes de comp\u00e9tition ou ma\u00eetres.<span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n<p>Pourquoi est-ce si important selon moi ? Tout d\u2019abord parce qu\u2019avoir un calendrier, une sorte de routine ou des lignes directrices pour les s\u00e9ances d\u2019entra\u00eenement quotidiennes facilite ces derni\u00e8res, et deuxi\u00e8mement \u00e7a vous permet de vous concentrer plus facilement sur le genre de progression dont nous parlons \u00e0 chaque fois.<span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n<p><strong>\u00c9CHAUFFEMENT&nbsp;<\/strong><\/p>\n<p>La premi\u00e8re partie de l\u2019entra\u00eenement c\u2019est l\u2019\u00e9chauffement. C\u2019est une phase extr\u00eamement importante, car c\u2019est \u00e0 ce moment-l\u00e0 que vous commencez \u00e0 bien chauffer et \u00e0 pr\u00e9parer tous les muscles que vous allez utiliser. Je sugg\u00e8re habituellement une distance de 300-500 m, que vous nagez comme vous le voulez, ou le plus souvent en alternant une nage relax\u00e9e et une nage en vous concentrant sur vos mouvements de bras. Par exemple, nage libre avec r\u00e9cup\u00e9ration sous l\u2019eau ou nage libre \u00e0 bras unique. Ainsi, mes athl\u00e8tes peuvent alterner les choses qu\u2019ils appr\u00e9cient (nage libre) et des \u00e9l\u00e9ments plus soigneusement contr\u00f4l\u00e9s.<span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n<p><strong>TECHNIQUE ET TRAVAIL DES JAMBES&nbsp;<\/strong><\/p>\n<p>La deuxi\u00e8me \u00e9tape concerne g\u00e9n\u00e9ralement la technique. Au cours de cette \u00e9tape, je donne \u00e0 la fois des exercices techniques particuliers pour tous les mouvements, et des exercices de godille dans diverses positions. De mon point de vue, c\u2019est le meilleur moment pour travailler sur la technique, car apr\u00e8s qu\u2019ils se soient \u00e9chauff\u00e9s j\u2019ai toute leur attention et ils ont la volont\u00e9 de se concentrer sur les moindres d\u00e9tails des exercices que je leur donne.<span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n<p>C\u2019est \u00e0 ce moment-l\u00e0 qu\u2019ils font leurs premiers exercices de jambes, g\u00e9n\u00e9ralement avec un tuba ou sans planche, et c\u2019est l\u00e0 que je demande \u00e0 mes nageurs de se concentrer sur la position de leur corps dans l\u2019eau et sur les phases sous l\u2019eau.<span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n<p>Le travail sur la technique se termine g\u00e9n\u00e9ralement par des exercices d\u2019hypoxie con\u00e7us pour travailler sur leur capacit\u00e9 pulmonaire. Une s\u00e9ance typique \u00e7a peut \u00eatre 6 x 50 m de nage libre en respirant tous les 3\/5\/7 mouvements de bras, en alternant la respiration tous les 50 m<span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n<p><strong>PRE-SET et SESSION PRINCIPALE&nbsp;<\/strong><\/p>\n<p>La troisi\u00e8me \u00e9tape est la session principale. En fonction du stimulus m\u00e9tabolique que je d\u00e9cide de donner, je commence par des exercices de pre-set ou d\u2019activation musculaire particuliers.<span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n<ul>\n<li data-listid=\"1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><strong>si la session principale est surtout a\u00e9robique<\/strong> (10 x 200 m avec 20 secondes de r\u00e9cup\u00e9ration), le pr\u00e9-set impliquera des progressions ou des changements de rythme (12 x 50 # 4 x progression 1-4 # 4 x 25 m intenses + 25 lents # 4&#215;15 m sprint sans respiration)<span data-ccp-props=\"{&quot;134233279&quot;:true}\">&nbsp;<\/span><\/li>\n<\/ul>\n<ul>\n<li data-listid=\"1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><strong>si la session principale se concentre sur la puissance a\u00e9robique<\/strong> (2 ou 3 s\u00e9ries de 5 x 100 rapides), le pre-set se concentrera sur un travail alternant les stimuli hypoxiques (4 x 150 en se concentrant sur la phase de traction, en respirant 3\/5\/7 fois tous les 50 m avec une r\u00e9cup\u00e9ration relativement courte) ou un travail de vitesse (4 x 50 tractions 1-4 + 4&#215;25 intenses dans un style de nage de son choix, avec 20 secondes de r\u00e9cup\u00e9ration pour 2 ou 3 s\u00e9ries).&nbsp;<span data-ccp-props=\"{&quot;134233279&quot;:true}\">&nbsp;<\/span><\/li>\n<\/ul>\n<ul>\n<li data-listid=\"1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><strong>si la s\u00e9rie principale est \u00e0 la vitesse de course ou implique une accumulation d\u2019acide lactique<\/strong> (6 x 50 \u00e0 1,20, tout rapide pour 2 ou 3 s\u00e9ries), le pre-set comprendra des exercices de simulation rapides (t\u00eate haute comme un joueur de water-polo + 70 m lents = final de 10 m sous l\u2019eau avec coup de jambe de papillon et une r\u00e9cup\u00e9ration de 30 secondes.<span data-ccp-props=\"{&quot;134233279&quot;:true}\">&nbsp;<\/span><\/li>\n<\/ul>\n<p><strong>RETOUR AU CALME&nbsp;<\/strong><\/p>\n<p>La phase finale est le retour au calme. Je fais g\u00e9n\u00e9ralement des exercices simples avec des r\u00e9cup\u00e9rations l\u00e9g\u00e8rement plus longues, en demandant \u00e0 mes nageurs de se concentrer sur un contr\u00f4le maximal. J\u2019aime \u00e9galement leur donner des exercices hypoxiques, mais sans les fatiguer, ou leur faire faire des exercices en utilisant des palmes pour rendre les derniers kilom\u00e8tres de la session plus amusants et agr\u00e9ables.<span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n<p>Bien s\u00fbr, chaque athl\u00e8te a ses propres traits distinctifs. Les nageurs de comp\u00e9tition peuvent faire une session plus longue ou des exercices plus difficiles, comme par exemple se concentrer sur les jambes. Pour des raisons de temps et d\u2019\u00e9nergie, dans le cas des nageurs ma\u00eetres et des triathl\u00e8tes, la s\u00e9ance d\u2019entra\u00eenement est plus courte et moins compliqu\u00e9e.<span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n<p>C\u2019est ainsi que, selon moi, une session d\u2019entra\u00eenement devrait \u00eatre structur\u00e9e. Bien s\u00fbr, chaque entra\u00eeneur a son propre style et sa propre m\u00e9thode d\u2019entra\u00eenement. Celle-ci est la mienne et m\u2019a permis d\u2019am\u00e9liorer les performances de dizaines et de dizaines d\u2019athl\u00e8tes.<span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Un entra\u00eeneur arena explique comment r\u00e9diger un programme d\u2019entra\u00eenement. Voici tous les conseils dont vous aurez besoin pour concevoir une s\u00e9ance d\u2019entra\u00eenement afin de tirer le meilleur parti de votre &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":5786,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[2152,10998,10868,10364,10386,2132],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment r\u00e9diger un programme d\u2019entra\u00eenement - 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\/fr\/conseils-de-pro\/comment-rediger-un-programme-dentrainement\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comment r\u00e9diger un programme d\u2019entra\u00eenement - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Un entra\u00eeneur arena explique comment r\u00e9diger un programme d\u2019entra\u00eenement. 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