Samenvatting: Trainingsleer - Algmeen

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ALGEMENE SAMENVATTING


H1 – Waarom periodiseren?........................................................................................................................... 3

H2 - Inschatten van de beginsituatie............................................................................................................... 4
Hoe breng je beginsituatie in beeld?...............................................................................................................4

H3 – Basisstructuur van een periodiseringsplan..............................................................................................4
H3.1 – Ontwikkelingsplan: LTAD-Model..........................................................................................................4
H3.2 – Jaarplan/Meerjarenplan.......................................................................................................................5
H3.3 – De Mesocyclus......................................................................................................................................6

Doelstellingen................................................................................................................................................ 8

Voorbeelden.................................................................................................................................................. 8
Uithouding.......................................................................................................................................................8
Kracht...............................................................................................................................................................8
Teamsporten....................................................................................................................................................8

Framework.................................................................................................................................................... 8
De atleet..........................................................................................................................................................8
Internal vs. External Load................................................................................................................................8
Fysiologische vs. biomechanische load...........................................................................................................9

Meest gebruikte trainingsload metrics in....................................................................................................... 9
uithouidingssporten:........................................................................................................................................9
Teamsporten:...................................................................................................................................................9
Krachttraining:.................................................................................................................................................9

Internal – overall......................................................................................................................................... 10
RPE/Borgschaal..............................................................................................................................................10

Internal – Fysiologisch.................................................................................................................................. 10
Gemiddelde HF..............................................................................................................................................10
TRIMP.............................................................................................................................................................10
Hartslagrecuperatie (HRR).............................................................................................................................10
Hartslagvariabiliteit.......................................................................................................................................10

Internal – Biomechanisch............................................................................................................................. 10
DOMS(delayed onset muscle soreness)..............................................................................................................................10

External – Biomechanisch............................................................................................................................ 10
Total distance (TD - volledige afstand)..........................................................................................................10
Speed intensity (SI)........................................................................................................................................11
VOORBEELD: Welke speler is het beste in vorm?.........................................................................................11
High Speed Runs (HSR)..................................................................................................................................11
Sprints, acceleraties, deceleraties en impacts...............................................................................................11

Acute vs. Chronic workload.......................................................................................................................... 11
Chronische workload.....................................................................................................................................11
Acute workload..............................................................................................................................................12
Acute/chronic workload-ratio.......................................................................................................................12

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ALGEMENE SAMENVATTING