{"id":70238,"date":"2019-03-01T00:00:00","date_gmt":"2019-03-01T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/3-conseils-pour-mettre-en-place-un-entrainement-efficace\/"},"modified":"2019-03-01T00:00:00","modified_gmt":"2019-03-01T00:00:00","slug":"3-conseils-pour-mettre-en-place-un-entrainement-efficace","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/3-conseils-pour-mettre-en-place-un-entrainement-efficace\/","title":{"rendered":"3 conseils pour mettre en place un entra\u00eenement efficace"},"content":{"rendered":"<p><b>Pour les nageurs amateurs et confirm\u00e9s : comment rendre votre entra\u00eenement plus efficace. Conseils utiles sur la fa\u00e7on d\u2019optimiser un programme d\u2019entra\u00eenement.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">M\u00eame si la saison d\u2019entra\u00eenement a commenc\u00e9 il y a quelques semaines, il n\u2019est pas encore trop tard pour am\u00e9liorer votre strat\u00e9gie de pr\u00e9paration. Si vous \u00eates nageur professionnel, votre plan d\u2019entra\u00eenement sera \u00e9videmment con\u00e7u par votre entra\u00eeneur, mais si vous \u00eates un nageur amateur ou confirm\u00e9, dans ce cas quelques bons conseils sur la fa\u00e7on d\u2019am\u00e9liorer votre entra\u00eenement ne peuvent pas faire de mal.<\/span><\/p>\n<p><b>R\u00e9pondez honn\u00eatement. Combien de temps voulez-vous consacrer aux s\u00e9ances d\u2019entra\u00eenement en piscine ?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Si votre r\u00e9ponse est moins de 4 heures par semaine, alors ces suggestions sont pour vous !<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avec quelques bons conseils, un bon programme d\u2019entra\u00eenement et un peu de d\u00e9termination, m\u00eame 4 heures par semaine peuvent vous apporter d\u2019excellents r\u00e9sultats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avant de commencer, je vais vous donner 3 conseils que vous devez absolument suivre si vous voulez am\u00e9liorer vos s\u00e9ances d\u2019entra\u00eenement :<\/span><\/p>\n<p><strong>1.&nbsp;<\/strong><b>Constance<\/b><span style=\"font-weight: 400;\">. Vous avez dit que vous vouliez consacrer environ 4 heures par semaine, ce qui signifie environ une heure \u00e0 une heure et demie tous les deux jours ? Eh bien, dans ce cas, \u00e7a doit \u00eatre le cas semaine apr\u00e8s semaine. Il n\u2019y a pas d\u2019excuses valables comme \u00ab\u2009Je suis trop fatigu\u00e9 aujourd\u2019hui, alors je n\u2019y vais pas\u2009\u00bb ou \u00ab\u2009A quoi \u00e7a sert si je ne peux rester qu\u2019une heure ?\u2009\u00bb Ou \u00ab\u2009Je n\u2019ai pas vraiment envie d\u2019y aller aujourd\u2019hui\u2009\u00bb. \u00ab\u2009Peut-\u00eatre que j\u2019irai plut\u00f4t demain.\u2009\u00bb Si vous suivez cette suggestion, le reste ne sera pas un probl\u00e8me.<\/span><\/p>\n<p><strong>2. Faites attention \u00e0 votre <\/strong><b>technique<\/b><span style=\"font-weight: 400;\">. M\u00eame si vous n\u2019avez pas beaucoup de temps, 10 min d\u2019entra\u00eenement technique pur \u00e0 chaque session c\u2019est du temps bien employ\u00e9. Vous pouvez m\u00eame l\u2019incorporer dans la session d\u2019\u00e9chauffement initiale.<\/span><\/p>\n<p><strong>3.&nbsp;<\/strong><b>Amusez-vous.&nbsp;<\/b><span style=\"font-weight: 400;\">Avez-vous envie d\u2019utiliser des palmes ? Utilisez en. Vous avez l\u2019impression de nager plus efficacement lorsque vous utilisez un pullbuoy ? Alors, utilisez-en un. Vous aimez travailler les jambes en utilisant un tuba ? Tr\u00e8s bien ! En d\u2019autres termes, ne posez aucune limite \u00e0 ce que vous aimez faire dans l\u2019eau.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Enfin, rappelez-vous qu\u2019il est bon d\u2019incorporer diff\u00e9rents exercices m\u00e9taboliques pendant la semaine.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Mardi \u2014 entra\u00eenement de puissance a\u00e9robique.<\/b><\/p>\n<p><b>\u00c9chauffement<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">200 m dans le style de votre choix avec des exercices de technique incorpor\u00e9s.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 x 50 m jambes avec 20 secondes de repos (avec ou sans planche).<\/span><\/li>\n<li><span style=\"font-weight: 400;\">100 m exercices de technique.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 x 50 m dont 25 m sans accessoires et 25 m \u00e0 l\u2019aide d\u2019un pullbuoy. 20 secondes de repos.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">100 m exercices de technique.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2&#215;50 m dont 15 m de sprint sans respirer + nage \u00e0 faible intensit\u00e9 sur les 10 m restants. 20 secondes de repos.<\/span><\/li>\n<\/ul>\n<p><b>Exercice principal<\/b><\/p>\n<p><span style=\"font-weight: 400;\">2 s\u00e9ries de :<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">4 x 40 m dont 25 m avec force et 25 m tr\u00e8s lentement avec 5 secondes de repos.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">3 x 100 m dont 50 m avec force et 50 m tr\u00e8s lentement avec 5 secondes de repos.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 x 300 m repos avec pullbuoy \u00e0 la fin de chaque s\u00e9rie tout en changeant de technique de respiration 3\/5\/5 tous les 50 m.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">200 m de nage \u00e0 faible intensit\u00e9 pour finir.<\/span><\/li>\n<\/ul>\n<p><b>Jeudi \u2014 entra\u00eenement a\u00e9robique.<\/b><\/p>\n<p><b>\u00c9chauffement<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/span> <span style=\"font-weight: 400;\">200 m dans le style de votre choix avec des exercices de technique incorpor\u00e9s.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/span> <span style=\"font-weight: 400;\">4 x 50 m lentement avec 20 secondes de repos (avec des palmes si vous voulez).<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/span> <span style=\"font-weight: 400;\">100 m jambes.<\/span>&nbsp; &nbsp; &nbsp;&nbsp;<\/li>\n<\/ul>\n<p><b>Exercice principal<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1&#215;400 m<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1&#215;300 m<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1&#215;250 m<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1&#215;200 m<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1&#215;150 m<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1&#215;100 m<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00c0 chaque fois avec 20 secondes de repos.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">200 m de nage \u00e0 faible intensit\u00e9 pour finir.<\/span><\/li>\n<\/ul>\n<p><b>Samedi &nbsp;\u2013 lactate<\/b><\/p>\n<p><strong>\u00c9chauffement<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">200 m dans le style de votre choix.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">8 x 25 m technique\/nage normale en changeant tous les 25 m. 10 secondes de repos.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">8 x 25 m sprint\/jambes en changeant tous les 25 m avec 20 secondes de repos.<\/span><\/li>\n<\/ul>\n<p><b>Exercice principal<\/b><\/p>\n<p><span style=\"font-weight: 400;\">3 s\u00e9ries de :<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">4 x 50 m avec force avec 45 secondes de repos + 1 x 200 pullbuoy pour r\u00e9cup\u00e9rer.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">4 x 25 m tra\u00een\u00e9e maximale (avec palmes de main si vous pr\u00e9f\u00e9rez) @ 1.00.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">200 m de nage \u00e0 faible intensit\u00e9 pour finir.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00c9videmment ces exercices peuvent \u00eatre modul\u00e9s et adapt\u00e9s comme vous le souhaitez, mais ils peuvent servir de base pour commencer. N\u2019oubliez pas de toujours respecter le principe d\u2019augmentation de la difficult\u00e9 de votre entra\u00eenement, au rythme de vos progr\u00e8s. N\u2019oubliez pas de garder une trace de vos progr\u00e8s dans un journal, et le conseil le plus important : amusez-vous !<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pour les nageurs amateurs et confirm\u00e9s : comment rendre votre entra\u00eenement plus efficace. Conseils utiles sur la fa\u00e7on d\u2019optimiser un programme d\u2019entra\u00eenement. M\u00eame si la saison d\u2019entra\u00eenement a commenc\u00e9 il &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":234,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10866,11324,11350],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 conseils pour mettre en place un entra\u00eenement efficace - 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\/3-conseils-pour-mettre-en-place-un-entrainement-efficace\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 conseils pour mettre en place un entra\u00eenement efficace - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Pour les nageurs amateurs et confirm\u00e9s : comment rendre votre entra\u00eenement plus efficace. 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