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Увеличение тренировочных нагрузок

Чт, 04/03/2010 - 15:42 — Dmitriy

Увеличение тренировочных нагрузокПосле того как бегун освоит тренировочное занятие 16 х 400 м по 88 с, можно постепенно осваивать 20 х 400 м, что будет первым ша­гом. Второй - это переход на новый темп, например пробегать каждые 400 м за 87 с.

Повышая тренировочные нагрузки в соответствии с рассмотренным выше подходом, спортсмен постепенно адаптируется к более напряжен­ным нагрузкам. Следует быть терпеливым и не форсировать события. Можно увеличить скорость пробегания отрезков на 3-5 с на каждый километр за 1-2 месяца. Любая спешка в тренировочном процессе доро­го обойдется организму, который отреагирует на неадекватную нагруз­ку переутомлением, травмами, заболеваниями.

По мере роста квалифи­кации шаги будут все более «короткими». К этому тоже должен быть готов бегун, ставящий перед собой цель добиться высоких результатов. 1-2 с на каждый километр - таков оптимальный прирост за 4-6 месяцев для начинающих бегунов. У подготовленных и опытных бегунов (не го­воря уже о квалифицированных бегунах) приросты будут более скром­ные.

Меры предосторожности. Никогда не следует одновременно увели­чивать количество пробежек и скорость пробегания в тренировочных за­нятиях с использованием бега на отрезках. Такая нагрузка может вы­звать в организме значительные изменения, которые негативно повлияют на подготовленность бегуна. В плохую погоду, при недомогании, в пери­од после болезни или травмы темп бега должен быть снижен.

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