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WINTER PROGRAMMING FOR THE PODIST

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During this period, after having participated in the Autumn Marathon, it is advisable to schedule and organize for the winter season and to prepare for preparing for the next spring goals. Unfortunately, the term "programming of training" in the amateur racing vocabulary is often missing.

Approximately 70% (to be good) amateur sportsmen do not specifically plan their athletic training, most of the time they train and are without a well-defined criterion. Failure to comply with long-term planning is likely to result in injury and failure to reach the goals set initially. It is not always possible to compete and train at the maximum of your potential, so it becomes necessary to diligently switch between the concept of loading and unloading.
For a period of time, we mean that period of preparation where we try to convey to our body those effective stimuli to improve from an organic, mental, biomechanical point of view, etc.
For the discharge period is meant that period when the workouts are reduced in number of sessions, in quantities (kilometers of trails and total training time), as sessions. All this to respect a sacrosanct principle of training methodology, namely supercompensation. Each training stimulus (effort) requires a recovery period, which will depend on the intensity and duration of the training stimulus transmitted to the body. If after a more or less lengthy period of preparation, instead of planning for a rest period, we continue to work there is a risk that the physical condition will worsen, and consequently the performance will decrease. By training in a fatigue condition, the body may be affected and injuries could be on the agenda with stop periods of more or less physical activity.
From an initial physical and initial condition, a targeted workout (loading period) is performed for a given period of time, at least 3 weeks to get improvements, and then follows a recovery phase (discharge period). After this "clearing" phase, it follows a super-compensation phase where it starts to train starting from a better lending condition.
If instead of entering a recovery phase after a loading period, you enter other challenging training sessions, you may be having a drop in your ability to pay because you have not given your body that ideal period to regenerate.
In order to prevent this from occurring, it is appropriate to follow the general guidelines and general rules concerning training programming in general:
- Graduality and Progressiveness: It is necessary in the setting of training to observe the gradual and progressive training of the training intensity and duration of the training. For example, you can not move from 30'00 to Slow Race to 1h00 'of Corsa Media in the following week. It is necessary to respect the normal physiological laws of our body without forcing the times.
- Continuity and repetition: as long as you can get improvements from a physical, mental, and therefore point of view, you need to repeat the gesture, and then use the same training medium for a certain period of time. We can not expect that after 2 sessions of Repeat the anaerobic threshold is improved, or after two slower travels the aerobic strength is improved, there is a need for repetitive stimuli over time.
- Training Variability: Considered and considered that each training medium develops and improves a particular ability of our body in a specific way, it is necessary to vary as much as possible the weekly training weeks of training week . If we always run slowly the lending capacity will run for a stall period, but at the same time if we run fast, we may be in a fatigue state with performance worsening.
- Respect the Combination + Training: It is crucial to understand that both aspects, recovery / training, go in symbiosis. You can not improve unless you train with steadfastness, regularity, gradualness, progressiveness, but at the same time to assimilate the work done in the berths, it is necessary to give the body the due and well-deserved recovery, both mental and physical. Many amateur racers think that a day of rest, or slow running, may expire their physical condition.
- Custom loads: It is not possible to train with the training schedules programmed in a generic way without individualization and thus personalization of the training loads. Each training program starts with the functional evaluation of the subject and the subsequent individualisation of the training loads (suitable training medium, training rhythms, reference heart rate, aerobic threshold and anaerobic threshold, goal to be achieved).
After analyzing in a general way some principles concerning training programming and managing training and recovery moments, I attach to you an example of training schedule for a "Perfect Winter" for the next 3 months.
"Winter Training Programming Card"
MONTH OBJECTIVES 1 ^ SETT OBJECTIVES 2 ^ SETT OBJECTIVES 3 ^ SETT OBJECTIVES 4TH SETT
Natural loading enhancement Natural loading enhancement Natural loading enhancement exhaust
DECEMBER Aerobic Resistance (Slow Race) Aerobic Resistance (Long Slow) Aerobic Resistance (Slow Race) Not upgrading
Intensity reduction and workout duration
Strengthening with weights at 65% max + uphill racing Weight upgrading to 65% max Strengthening with weights at 65% max + uphill racing exhaust
JANUARY Aerobic Resistance (Slow Motion - Long Slow) Aerobic Resistance (slow stroke) Aerobic Resistance (Slow Run - Long Slow) Not upgrading
Aerobic Capacity (Average Race - Progressive Racing) Aerobic Capacity (Average Race - Progressive Racing) Aerobic Capacity (Average Race - Progressive Racing) Intensity reduction and training duration
Weight upgrading at 60% max + uphill racing Weight upgrading up to 60% max Weight upgrading at 60% max + uphill racing exhaust
FEBRUARY Aerobic Resistance (Slow Run - Long Slow) Aerobic Resistance (slow stroke) Aerobic Resistance (Slow Run - Long Slow) Not upgrading
Aerobic Capacity (Medium Race - Progressive Race - Race with Variations Aerobic Capacity (Medium Race - Progressive Race - Race with Variations Aerobic Capacity (Medium Race - Progressive Race - Race with Variations Intensity reduction and workout duration
As can be seen from training programming, the 4th week is a week of discharge, where the duration is
The intensity of training should be resized to restore the organism the ability to recover psycho-physical energy.
NOTES In addition, as regards muscle strengthening in the first month, it is carried out only with natural body-to-body charge,
In the 2nd month there is a boost with overload (isotonic machines in the gym) of 65% of their
Ceiling and they also include running racing seats. In the third month, loads (weights) are reduced to 60%
And continues to work uphill for alternate weeks.

EXAMPLE OF A WEEK OF WINTER PREPARATION
1 ^ S Monday Tuesday Wednesday Thursday Friday Saturday Sunday
RACE LENGTH 10km STRENGTHENING RACE LENGTH 10km STRENGTHENING RACE LENGTH 10km RACE LENGTH 14km
EXTENSIONS LOADING EXTENSIONS LOADING EXTENSIONS REST EXTENSIONS
5 x 100mt NATURAL 5 x 100mt NATURAL 5 x 100mt 5 x 100mt
2 ^ S Monday Tuesday Wednesday Thursday Friday Saturday Sunday
RACE LENGTH 12km STRENGTHENING RACE LENGTH 12km STRENGTHENING RACE LENGTH 12km RACE LENGTH 16km
EXTENSIONS LOADING EXTENSIONS LOADING EXTENSIONS REST EXTENSIONS
5 x 100mt NATURAL 5 x 100mt NATURAL 5 x 100mt 5 x 100mt
3 ^ S Monday Tuesday Wednesday Thursday Friday Saturday Sunday
RACE LENGTH 13km STRENGTHENING RACE LENGTH 13km STRENGTHENING RACE LENGTH 13km RACE LENGTH 18km
EXTENSIONS LOADING EXTENSIONS LOADING EXTENSIONS REST EXTENSIONS
5 x 100mt NATURAL 5 x 100mt NATURAL 5 x 100mt 5 x 100mt
4 ^ S Monday Tuesday Wednesday Thursday Friday Saturday Sunday
RACE LENGTH 13km RACE LENGTH 13km RACE LENGTH 13km
REST EXTENSIONS REST EXTENSIONS REST REST EXTENSIONS
5 x 100mt 5 x 100mt 5 x 100mt

Good run
Ignazio Antonacci

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