{"id":19917,"date":"2021-03-14T10:03:38","date_gmt":"2021-03-14T09:03:38","guid":{"rendered":"https:\/\/www.escalade.pro\/news\/?p=19917"},"modified":"2022-02-25T17:05:53","modified_gmt":"2022-02-25T16:05:53","slug":"entrainement-fatigue","status":"publish","type":"post","link":"https:\/\/www.escalade.pro\/news\/entrainement-fatigue\/","title":{"rendered":"Faut-il s\u2019entra\u00eener malgr\u00e9 la fatigue?"},"content":{"rendered":"<p>Voici un article qui pourrait \u00eatre plus technique que d&rsquo;habitude, pourtant <strong>nous parlerons tout simplement de fatigue. Nous allons aborder ce th\u00e8me de la mani\u00e8re la plus concr\u00e8te possible.<\/strong> Avant \u00e7a, si vous \u00eates comme moi passionn\u00e9 par l&rsquo;entra\u00eenement (en partie physique), je vous laisse regarder cette vid\u00e9o de <a href=\"https:\/\/www.youtube.com\/channel\/UC7cXH9PLIOTCbLpyAHvHYxQ\" target=\"_blank\" rel=\"noopener\">ABD Podcasts<\/a>, dont Ana\u00ebl Aubry est l&rsquo;intervenant. Pour les autres, vous pouvez passez directement \u00e0 la suite ou encore <strong>lire cet <a href=\"https:\/\/www.lepape-info.com\/divers\/comment-ne-pas-louper-le-rebond-de-performance\/\" target=\"_blank\" rel=\"noopener\">excellent article<\/a> de l&rsquo;intervenant, reprenant les m\u00eames notions.<\/strong><\/p>\n<hr \/>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/L4FYOAmAeIs\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h6><u><b>R\u00e9sumons tr\u00e8s rapidement l&rsquo;\u00e9tude pr\u00e9sent\u00e9e dans cette vid\u00e9o.<\/b><\/u><\/h6>\n<p>Deux groupes de triathl\u00e8tes de niveau national sont constitu\u00e9s. Le premier groupe, le \u00ab\u00a0groupe contr\u00f4le\u00a0\u00bb garde son entrainement habituel, d\u00e9j\u00e0 difficile. La charge d&rsquo;entrainement du deuxi\u00e8me groupe est augment\u00e9e de 30% sur une dur\u00e9e de 3 semaines. Ce deuxi\u00e8me groupe est ensuite divis\u00e9 en 2 sous-groupes: ceux qui \u00ab\u00a0explosent\u00a0\u00bb, c&rsquo;est \u00e0 dire les surmen\u00e9s fonctionnels, et le groupe de ceux qui ont bien r\u00e9sist\u00e9 \u00e0 cette surcharge d&rsquo;entrainement (ils maintiennent leurs niveaux de performance habituels durant les 3 semaines). <\/p>\n<p><strong>Les niveaux de performance de tous ces athl\u00e8tes sont ensuite test\u00e9s r\u00e9guli\u00e8rement durant une p\u00e9riode d&rsquo;affutage (en gros, on s&rsquo;entraine moins) d&rsquo;un mois.<br \/>\nLes r\u00e9sultats sont \u00e9difiants:<br \/>\n&#8211; Les triathl\u00e8tes surmen\u00e9s n&rsquo;ont pas une augmentation de performance significativement diff\u00e9rente de ceux du groupe contr\u00f4le.<br \/>\n&#8211; Les triathl\u00e8tes ayant bien support\u00e9 l&rsquo;augmentation de la charge d&rsquo;entrainement (c&rsquo;est \u00e0 dire sans fatigue excessive), b\u00e9n\u00e9ficient d&rsquo;une \u00e9norme surcompensation. La progression est tr\u00e8s nettement sup\u00e9rieure \u00e0 celle des autres groupes.<\/strong> <\/p>\n<p>Bien s\u00fbr cette \u00e9tude repose sur un sport d&rsquo;endurance (m\u00eame si la puissance est un facteur de performance d\u00e9terminant en triathlon \u00e0 haut niveau), mais les conclusions n&rsquo;en seront selon moi qu&rsquo;encore plus valables pour un sport \u00e0 tr\u00e8s haute intensit\u00e9 comme l&rsquo;escalade (l&rsquo;escalade est avant tout un sport de force).<\/p>\n<hr \/>\n<h6><u><b>Je suis fatigu\u00e9, puis-je m&rsquo;entrainer?<\/b><\/u><\/h6>\n<p>Revenons donc comme promis au concret. Comme j&rsquo;en ai d\u00e9j\u00e0 parl\u00e9 <a href=\"https:\/\/www.escalade.pro\/news\/force-resi-conti-entrainement\/\">ici<\/a>, ou encore <a href=\"https:\/\/www.escalade.pro\/news\/entrainement-escalade\/\">l\u00e0<\/a>, <strong>l&rsquo;entrainement a longtemps \u00e9t\u00e9 vu comme un processus durant lequel il faut accumuler, et encore accumuler de la fatigue. Gr\u00e2ce \u00e0 la surcompensation, le corps va r\u00e9agir puis on devient fort, d&rsquo;autant plus fort que la fatigue accumul\u00e9e a \u00e9t\u00e9 importante. Nous savons maintenant que cela est faux, inefficace.<\/strong><\/p>\n<p><strong>Alors, je commence ma s\u00e9ance et je me sens fatigu\u00e9.<\/strong> Pas de serrage de prise ou les bras qui durcissent trop vite, les deux, que dois-je faire? <\/p>\n<p><strong><u>Apr\u00e8s un long \u00e9chauffement s\u00e9rieux et progressif, trois cas de figure sont possibles:<\/u><\/strong><br \/>\n&#8211; Les sensations reviennent \u00e0 la fin de l&rsquo;\u00e9chauffement. <strong>Vous \u00eates \u00e0 votre niveau physique habituel, ou tr\u00e8s proche. La s\u00e9ance pr\u00e9vue peut donc \u00eatre r\u00e9alis\u00e9e.<\/strong><br \/>\n&#8211; <strong>La fatigue reste tenace, vous \u00eates mauvais. On arr\u00eate tout ou on fait une s\u00e9ance tr\u00e8s facile<\/strong> (quelques longueurs tranquilles, quelques blocs en dalle, des \u00e9tirements, un travail l\u00e9ger des muscles antagonistes).<br \/>\n&#8211; <strong>La fatigue est encore l\u00e0, tout comme lors de la s\u00e9ance pr\u00e9c\u00e9dente. Il est imp\u00e9ratif de prendre quelques jours de repos (minimum 3) avant de remettre les mains dans le sac \u00e0 magn\u00e9sie.<\/strong><\/p>\n<hr \/>\n<p><strong>La qualit\u00e9 a d\u00e9sormais pris la place de la quantit\u00e9 dans l\u2019entrainement. L\u2019id\u00e9e d\u2019accumuler de la fatigue a fait son temps.<\/strong> Pourtant, dans le milieu des grimpeurs amateurs, elle persiste encore trop souvent. D\u2019ailleurs <strong>les grimpeurs que j\u2019entraine sont souvent surpris par le peu de s\u00e9ances difficiles que je leurs planifie sur certaines p\u00e9riodes, ou par la bri\u00e8vet\u00e9 de ces s\u00e9ances.<\/strong><br \/>\nSelon moi c\u2019est une bonne nouvelle, car cette m\u00e9thode laisse plus de temps libre et plus de place au plaisir. <strong>Se sentir fort est le meilleur alli\u00e9 pour repousser ses limites. <\/strong><br \/>\n<strong>Cela ne veut pas dire que deux s\u00e9ances d\u2019entrainement par semaine sont suffisantes. Cela signifie plut\u00f4t que bien souvent deux s\u00e9ances DIFFICILES par semaine sont tr\u00e8s efficaces.<\/strong> En faire plus sera n\u00e9faste \u00e0 votre progression (blessures, m\u00e9forme). <strong>Ce qui n\u2019emp\u00eache pas de r\u00e9aliser d\u2019autres s\u00e9ances plus faciles, moins intenses, visant d\u2019autres objectifs comme la mobilit\u00e9, l\u2019a\u00e9robie, la visualisation, etc.<\/strong><br \/>\nIl s\u2019agit de <strong>POLARISER son entrainement entre des s\u00e9ances tr\u00e8s durs, et d\u2019autres faciles, sans laisser la fatigue s\u2019accumuler<\/strong>.<br \/>\nEncore faut-il que l\u2019<strong>\u00e9go<\/strong> soit d\u2019accord\u2026<\/p>\n","protected":false},"excerpt":{"rendered":"<p>S&rsquo;entrainer malgr\u00e9 la fatigue&#8230; pour \u00eatre encore plus fort. Voil\u00e0 une id\u00e9e encore bien ancr\u00e9e dans le milieu sportif. Mais est-ce r\u00e9ellement efficace?<\/p>\n","protected":false},"author":1,"featured_media":20675,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[6,4],"tags":[31,17,185,186,213],"class_list":["post-19917","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrainement-escalade","category-escalade","tag-entrainement","tag-escalade","tag-gestion-fatigue","tag-planification","tag-surcompensation"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>S&#039;entrainer malgr\u00e9 la fatigue? - Grimpisme, Fred Vionnet coach escalade<\/title>\n<meta name=\"description\" content=\"S&#039;entrainer malgr\u00e9 la fatigue... pour \u00eatre plus fort. 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