{"id":20569,"date":"2021-02-23T18:47:14","date_gmt":"2021-02-23T17:47:14","guid":{"rendered":"https:\/\/www.escalade.pro\/news\/?p=20569"},"modified":"2021-02-23T19:20:55","modified_gmt":"2021-02-23T18:20:55","slug":"planifications-entrainement-domicile","status":"publish","type":"post","link":"https:\/\/www.escalade.pro\/news\/planifications-entrainement-domicile\/","title":{"rendered":"COVID virus… 2 planifications d\u2019entrainement \u00e0 domicile pour survivre"},"content":{"rendered":"

\"planification<\/a>Etant donn\u00e9 que la crise semble vouloir s\u2019\u00e9terniser, je me dis que cela pourrait aider certains grimpeurs si je vais au bout de mon travail (\u00e0 la place des pouvoirs publics…). <\/strong>Les blocs et falaises vont commencer \u00e0 s\u00e9cher plus rapidement pour les weekends. Mais en ce qui concerne la fermeture des salles de grimpe, il semblerait que cela doive durer, tout comme le couvre-feu. Il faudra donc continuer \u00e0 s\u2019entrainer \u00e0 domicile, comme on peut, pour de nombreuses semaines.
\nJe vous propose deux exemples de planifications d’entrainement \u00e0 domicile d’une dur\u00e9e 5 semaines, utilisant des exercices class\u00e9s en 4 familles que je vous ai pr\u00e9sent\u00e9es durant les semaines pr\u00e9c\u00e9dentes. <\/p>\n

Voici les liens pour pr\u00e9parer vos s\u00e9ances:<\/u><\/strong><\/p>\n

– Etirements et antagonistes<\/a>.
\n– Gainage<\/a>.
\n– Renforcement musculaire (pompes et tractions)<\/a>.
\n– R\u00e9si et conti sur poutre<\/a>.<\/p>\n

AVERTISSEMENT<\/u><\/span><\/h6>\n

Attention aux postures, placements (dos et \u00e9paules, voir les conseils pour chaque famille d\u2019exercices).<\/span>
\nEchauffez-vous.<\/span>
\nArr\u00eatez imm\u00e9diatement en cas de douleur soudaine.<\/span>
\nNe commencez pas une s\u00e9ance en cas de fatigue excessive<\/a>, ou alors faites une petite s\u00e9ance facile et courte (antagonistes et \u00e9tirements).<\/span>
\nEssayez de compl\u00e9ter ces entrainements par de l\u2019exercice typ\u00e9 endurance comme la marche, le v\u00e9lo ou le running.<\/span><\/p>\n

\n
PLANIFICATION 1: vous n\u2019avez rien fait depuis des semaines\/mois<\/u><\/h6>\n

Semaine 1<\/u>
\n2 s\u00e9ances d\u2019antagoniste et \u00e9tirements<\/strong>, faire une fois chaque exercice antagoniste, et 2 fois chaque \u00e9tirement.
\n1 s\u00e9ance de gainage<\/strong>, avec 2 fois chaque exercice du niveau 1. <\/p>\n

Semaine 2 <\/u>
\n1 s\u00e9ance de gainage<\/strong>, avec 2 fois chaque exercice du niveau 1.
\n1 s\u00e9ances d\u2019antagoniste et \u00e9tirements<\/strong>, faire 2 fois chaque exercice antagoniste, et 2 fois chaque \u00e9tirement.
\n1 s\u00e9ance de renforcement musculaire<\/strong>, avec 5 s\u00e9ries de 3 \u00e0 5 pompes, et 5 s\u00e9ries de 1 \u00e0 3 tractions. Voir le lien plus haut pour adapter les exercices \u00e0 votre niveau physique.<\/p>\n

Semaine 3 <\/u>
\nM\u00eame chose que semaine 2.<\/p>\n

Semaine 4 <\/u>
\n1 s\u00e9ances d\u2019antagoniste et \u00e9tirements<\/strong>, faire 2 fois chaque exercice antagoniste, et 2 fois chaque \u00e9tirement.
\n1 s\u00e9ance de gainage<\/strong>, avec 1 fois chaque exercice du niveau 1, et tester niveau 2.
\n1 s\u00e9ance de r\u00e9si\/conti<\/strong>, avec 5 minutes de suspension en 10\/20 (10 secondes de suspension, 20 secondes de repos). Essayer de finir avec les avants bras moyennement fatigu\u00e9s. A faire 2 fois.<\/p>\n

Semaine 5 <\/u>
\n1 s\u00e9ance de r\u00e9si\/conti<\/strong>, avec 5 minutes de suspension en 10\/20 (10 secondes de suspension, 20 secondes de repos). Essayer de finir avec les avants bras moyennement fatigu\u00e9s. A faire 2 fois.
\n1 s\u00e9ance de renforcement musculaire<\/strong>, avec 2 fois 5 s\u00e9ries de 3 \u00e0 5 pompes, et 2 fois 5 s\u00e9ries de 1 \u00e0 3 tractions. Voir le lien plus haut pour adapter les exercices \u00e0 votre niveau physique.
\n1 s\u00e9ance de r\u00e9si\/conti<\/strong>, avec 4 minutes de suspension en 10\/10 (10 secondes de suspension, 10 secondes de repos). Essayer de finir avec les avants bras moyennement fatigu\u00e9s. A faire 2 fois.<\/p>\n

\n
PLANIFICATION 2: vous avez maintenu une activit\u00e9 physique plus ou moins r\u00e9guli\u00e8re ces derniers mois <\/u><\/h6>\n

Semaine 1<\/u>
\n1 s\u00e9ances d\u2019antagoniste et \u00e9tirements<\/strong>, faire 2 fois chaque exercice antagoniste, et 2 fois chaque \u00e9tirement.
\n1 s\u00e9ance de gainage<\/strong>, avec 2 fois chaque exercice du niveau 1.
\n1 s\u00e9ance de renforcement musculaire<\/strong>, avec 2 fois 5 s\u00e9ries de 6 \u00e0 15 pompes, et 2 fois 5 s\u00e9ries de 4 \u00e0 10 tractions. <\/p>\n

Semaine 2 <\/u>
\n1 s\u00e9ance de gainage, avec 1 fois chaque exercice du niveau 1, et une fois de chaque exercice du niveau 2.
\n1 s\u00e9ances d\u2019antagoniste et \u00e9tirements<\/strong>, faire 2 fois chaque exercice antagoniste, et 2 fois chaque \u00e9tirement.
\n1 s\u00e9ance de r\u00e9si\/conti<\/strong>, avec 5 minutes de suspension en 10\/10 (10 secondes de suspension, 10 secondes de repos). Essayer de finir avec les avants bras moyennement fatigu\u00e9s. A faire 2 fois.<\/p>\n

Semaine 3 <\/u>
\n1 s\u00e9ance de renforcement musculaire<\/strong>, avec 2 fois 5 s\u00e9ries de 6 \u00e0 15 pompes, et 2 fois 5 s\u00e9ries de 4 \u00e0 10 tractions.
\n1 s\u00e9ance de renforcement musculaire<\/strong>, avec 1 fois 8 s\u00e9ries de 6 \u00e0 15 pompes, et 1 fois 8 s\u00e9ries de 4 \u00e0 10 tractions.
\n1 s\u00e9ances d\u2019antagoniste et \u00e9tirements<\/strong>, faire 2 fois chaque exercice antagoniste, et 2 fois chaque \u00e9tirement. <\/p>\n

Semaine 4 <\/u>
\n1 s\u00e9ance de r\u00e9si\/conti<\/strong>, avec 5 minutes de suspension en 10\/10 (10 secondes de suspension, 5 secondes de repos). Essayer de finir avec les avants bras moyennement fatigu\u00e9s. A faire 2 fois.
\n1 s\u00e9ance de r\u00e9si\/conti<\/strong>, avec 2 minutes de suspension en 10\/5 (10 secondes de suspension, 5 secondes de repos). Essayer de finir avec les avants bras tr\u00e8s fatigu\u00e9s. A faire 2 fois.
\n1 s\u00e9ances d\u2019antagoniste et \u00e9tirements<\/strong>, faire 2 fois chaque exercice antagoniste, et 2 fois chaque \u00e9tirement. <\/p>\n

Semaine 5 <\/u>
\n1 s\u00e9ance de renforcement musculaire<\/strong>, avec 2 fois 5 s\u00e9ries de 10 \u00e0 20 pompes, et 2 fois 5 s\u00e9ries de 2 \u00e0 15 tractions.
\n1 s\u00e9ance de r\u00e9si\/conti<\/strong>, avec 1 minute de suspension en 10\/5 (10 secondes de suspension, 5 secondes de repos). Essayer de finir avec les avants bras tr\u00e8s fatigu\u00e9s. A faire 4 fois.
\n1 s\u00e9ance de gainage<\/strong>, avec 2 fois chaque exercice du niveau 1, et 2 fois 2 exercices du niveau 2.<\/p>\n

\n

Si la planification 1 a \u00e9t\u00e9 tr\u00e8s difficile pour vous, reposez vous une semaine et refaites l\u00e0.<\/strong> Vous pouvez aussi prendre une semaine de pause durant les 5 semaines si cela est n\u00e9cessaire.
\nSi vous l’avez bien encaiss\u00e9e, vous pouvez passer \u00e0 la planification 2, toujours apr\u00e8s une semaine de repos.<\/strong><\/p>\n

De la m\u00eame mani\u00e8re, si la planification 2 a \u00e9t\u00e9 dure, reposez vous et refaites la \u00e0 l’identique. Il n’est pas honteux de l’interrompre en cours pour basculer sur la planification 1. C’est au contraire intelligent.<\/strong>
Si vous avez bien support\u00e9 les exercices (pas trop de courbatures), reprenez-l\u00e0, apr\u00e8s une semaine de repos, en durcissant les exercice<\/strong>s (avec moins de repos entre les s\u00e9ries et\/ou plus de r\u00e9p\u00e9titions dans chaque s\u00e9rie).<\/p>\n

Vous l’avez compris, tout cela demande d’\u00eatre \u00e0 l’\u00e9coute de son corps, et organis\u00e9. Il vous faut donc imp\u00e9rativement noter tout ce que vous faites, avec le nombre de r\u00e9p\u00e9titions, de s\u00e9ries, les temps de repos et vos \u00e9tats de forme. Cela vous permettra de voir vos progr\u00e8s, votre fatigue,> et d’avancer.<\/strong><\/p>\n

Soyez forts, vos efforts paieront sans aucuns doutes! <\/strong>A bient\u00f4t pour parler, je l’esp\u00e8re, d’escalade, de rocher, de caillou<\/strong> et pas de pr\u00e9paration physique g\u00e9n\u00e9rale, ni de confinement.<\/p>\n","protected":false},"excerpt":{"rendered":"

Deux exemples de planifications d’entrainement \u00e0 domicile, de 5 semaines, utilisant des exercices class\u00e9s en 4 familles.<\/p>\n","protected":false},"author":1,"featured_media":20459,"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_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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}},"categories":[6,9,4],"tags":[188,31,17,186],"class_list":["post-20569","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrainement-escalade","category-coup-de-gueule","category-escalade","tag-covid","tag-entrainement","tag-escalade","tag-planification"],"yoast_head":"\nCOVID, 2 planifications d\u2019entrainement \u00e0 domicile - 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