{"id":70274,"date":"2019-02-08T00:00:00","date_gmt":"2019-02-08T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/reduction-progressive-de-leffort-que-faire-hors-de-leau\/"},"modified":"2019-02-08T00:00:00","modified_gmt":"2019-02-08T00:00:00","slug":"reduction-progressive-de-leffort-que-faire-hors-de-leau","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/reduction-progressive-de-leffort-que-faire-hors-de-leau\/","title":{"rendered":"R\u00e9duction progressive de l\u2019effort : que faire hors de l\u2019eau"},"content":{"rendered":"<p><strong>Voyons comment g\u00e9rer votre p\u00e9riode de pr\u00e9paration finale hors du bassin.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Vous avez enfin atteint la phase finale d\u2019un bloc de macro-entra\u00eenement, appel\u00e9 la r\u00e9duction progressive de l\u2019effort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>La r\u00e9duction progressive de l\u2019effort<\/strong> concerne g\u00e9n\u00e9ralement les 7 \u00e0 10 derniers jours d\u2019un bloc d\u2019entra\u00eenement qui a dur\u00e9 de 12 \u00e0 24 semaines. La r\u00e9duction progressive de l\u2019effort intervient toujours avant une course particuli\u00e8rement importante lorsque vous devez performer. C\u2019est \u00e0 ce moment-l\u00e0 que vous devez vous assurer que votre organisme soit aussi en forme que possible afin d\u2019\u00eatre au maximum de vos capacit\u00e9s.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Vous allez diminuer le nombre de kilom\u00e8tres parcourus en piscine et vos principales s\u00e9ances d\u2019entra\u00eenement seront extr\u00eamement intenses, mais plus courtes.<\/strong> Ce sera aussi le moment de vous concentrer sur les d\u00e9tails comme vos virages et vos d\u00e9parts.<\/span><\/p>\n<p><strong>Vous devez adopter la m\u00eame approche hors de l\u2019eau.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ce n\u2019est certainement pas le moment d\u2019aller \u00e0 la salle de sport et de soulever des poids lourds. Le but c\u2019est de continuer de stimuler votre corps sans vous \u00e9puiser.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Mais faites attention \u00e0 ne pas commettre l\u2019erreur contraire<\/strong> c\u2019est-\u00e0-dire d\u2019en faire trop peu ou de ne rien faire du tout de peur de vous \u00e9puiser.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">En supposant que votre semaine de r\u00e9duction commence le lundi et que votre course a lieu le dimanche, vous ne devez aller \u00e0 la salle de gym que deux fois, une fois mardi et une autre fois jeudi. Bien entendu, la session du mardi peut et doit \u00eatre l\u00e9g\u00e8rement plus intensive que celle du jeudi, car vous aurez plus de temps pour r\u00e9cup\u00e9rer.<\/span><\/p>\n<p><strong>Voici un programme que vous pouvez utiliser pour organiser votre semaine :<\/strong><\/p>\n<h3 style=\"text-align: left;\"><strong>Lundi &#8211; mercredi &#8211; vendredi<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Faites quelques exercices de flexibilit\u00e9 des \u00e9paules avant de nager et faites beaucoup d\u2019\u00e9tirements apr\u00e8s.<\/span><\/p>\n<h3 style=\"text-align: left;\"><strong>Mardi<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Une session de natation et une s\u00e9ance de gym. L\u2019entra\u00eenement id\u00e9al c\u2019est une s\u00e9ance centr\u00e9e sur la force explosive avec des exercices de musculation ou des exercices avec des poids l\u00e9gers. La s\u00e9ance doit comprendre entre 4 et 8 exercices, avec 8 r\u00e9p\u00e9titions (ou 20 &#8211; 30 secondes) pour chaque exercice. De toute \u00e9vidence, vous devez vous \u00e9chauffer rapidement avant l\u2019entra\u00eenement et vous \u00e9tirer ensuite. La dur\u00e9e totale de cette session est de 45 \u00e0 60 minutes.<\/span><\/p>\n<h3 style=\"text-align: left;\"><strong>Jeudi<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Session de gym finale. Beaucoup d\u2019exercices de mobilit\u00e9 et de flexibilit\u00e9, des exercices d\u2019abdos et de poids corporel avec beaucoup de repos entre les s\u00e9ries. Vous ne devez pas vous fatiguer, faites juste travailler votre corps.<\/span><\/p>\n<h3 style=\"text-align: left;\"><strong>Weekend<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">C\u2019est le jour de la course&#8230; tout ce qui reste \u00e0 dire c\u2019est : bonne chance !<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Voyons comment g\u00e9rer votre p\u00e9riode de pr\u00e9paration finale hors du bassin. Vous avez enfin atteint la phase finale d\u2019un bloc de macro-entra\u00eenement, appel\u00e9 la r\u00e9duction progressive de l\u2019effort. La r\u00e9duction &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":6452,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>R\u00e9duction progressive de l\u2019effort : que faire hors de l\u2019eau - 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\/reduction-progressive-de-leffort-que-faire-hors-de-leau\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"R\u00e9duction progressive de l\u2019effort : que faire hors de l\u2019eau - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Voyons comment g\u00e9rer votre p\u00e9riode de pr\u00e9paration finale hors du bassin. 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