upravljanje treningom

5/28/2018 UPRAVLJANJE TRENINGOM

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UPRAVLJANJE TRENINGOM

BRANISLAV MILII

BEOGRAD 2003

ISBN 86-904395-0-1 Recenzent prof Dr Predrag Gavr!ov" Prevod na eng!e#$ %a&ara N$o!"

SADRAJ

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1' (vod')' Sport#$a ef$a#no#t *prav!+an+e trenngo&'3' ,egodn+e p!anran+e' Perodzac+a' %a$&.en+a'4' (#avravan+e na+va/n+ fa$tora ef$a#no#t'4'1 nerget#$e #po#o2no#t'4') ontra$t!na #vo+#tva &"a'4'3 g!o2na po$ret!+vo#t'4'4 porava$ #port#ta'5' S#te& pr$*p!+an+a nfor&ac+a $ontro!a trenrano#t7'5'1 a2orator+#$a te#tran+a5') na!za ta$&.ar#$e a$tvno#t'5'3 ontn*rano pra"en+e trena/n efe$ata $roz rea!zac+* trena/nog proce#a'5'4 :or&ran+e ##te&a'6' rganzac+a rada * to$* trena/nog proce#a t$ rad7';' (prav!+an+e trenngo& * po+edn& #portov&a';'1 P!van+e';') :*d2a!';'3 D/*do';'4 Rt&.$o-#port#$a g&na#t$a';'5 S$o$ * da!+';'6


3/53

3' ong-ter& p!annng' Brea$do?n' =o&petton'4' Deve!opng te e##enta! co&ponent# of effcenc>'4'1 nergetc a2!te#'4') =ontract!e properte# of &*#c!e#'4'3 :!e@2!t> of +ont#'4'4 Recover> of at!ete#'5' S>#te& of data gaterng tranng #tat*# contro!7'5'1 a2orator> te#t#'5') na!>## of co&pettve actvt>'5'3 =ontn*o*# &ontorng on te effect# of te tranng proce##'5'4 :or&ng te #>#te&'6' rganzaton of ?or$ d*rng tranng';' %ranng &anage&ent n partc*!ar #port#';'1 S?&&ng';') :oot2a!! #occer7';'3 A*do';'4 R>t&c g>&na#tc#';'5 ong +*&p';'6 o? to app!> prncp!e# of tranng &anage&ent to oter fe!d# e'g' &!tar>

force#7'8' =onc!*#on'9' Pr&ar> reference #o*rce#'

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U prirodi je svejednostavno i lepo

Albert Ajntajn

1. UVOD.

(#avravan+e &etodo!og+e razv+an+a fz.$ #vo+#tava &a z*zetan zna.a+ ne#a&o za po2o!+an+e rez*!tata * #port*C ve" * #v& o2!a#t&a gde #e zateva ve!$ofz.$o naprezan+e pr!$o& o#tvarvan+a p!anran c!+eva' ( danan+e vre&e * teor+ pra$# vr*n#$og #porta &a&o pr$*p!+eno veo&a&nogo &ater+a!aC $o+ #e odno# na pro2!e&at$* razv+an+a fz.$ #vo+#tava'


5/53

Pre nego to pr#t*p&o reavan+* pro2!e&a razvo+a fz.$ #vo+#tava *prav!+an+atrenngo&C potre2no +e odgovort na ne$a va/na ptan+a' Pre #vega +e potre2no defn#at$ona.n c!+C a to +e rez*!tat $o+ #e /e! o#tvart na ta$&.en+&aC po#e2no on&na+va/n+&' at& +e potre2no defn#at c!+eveC $o+e +e potre2no rea!zovat natrennz&aC a .+e po#tzan+e 2 tre2a!o da o&og*" rea!zac+* c!+eva na ta$&.en+&a'Po#e2no va/no ptan+eC $ada govor&o o *prav!+an+* trenngo&C pred#tav!+a defn#an+epred&eta *prav!+an+a' =!+ #va$og treneraC $o+ on /e! da o#tvar na trennz&aC +e da o#po#o2 #vo+e#port#te da 2*d* to *#pen+ * ono+ #port#$o+ a$tvno#tC $o+o& #e 2ave' Poznato +e da#e raz!$e * $va!tet* #port#ta +av!+a+* *pravo $od *#peno#t zvoen+a za2rane#port#$e a$tvno#t ! * efika!"#i' Pove"an+e ef$a#no#t +e o#novno na .e&* trenerrade #a #vo+& #port#t&a'


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0+&",!a *"k$e#&)i%"#.$o zg!o2na po$ret!+vo#t n+e opt&a!naC onda #* po$ret *t& zg!o2ov&a do#ta ote/an'


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e&a 1'

7

Reagovanje na neto ili donoenje odluke

CNS

Nervni impuls

ontraktilnost

!parametri sile"

Sila # $r%inaskra&enja mii&a

Sila - 'reme Sila # (u)ina mii&a

$ioenergetika - *+,

,okret Napre%anje

2 *l

aktat

no

.a

ktat

no

2 *l

aktat

no

.a

ktat

no

Re)im ispoljavanja #

i%otonija !dinamika"

Re)im ispoljavanja #

i%ometrija !statika"

.okomo

/ija

!kretanje

tela"

Repeti/i

ja

!ponavlj

anjepokreta"

0%dr)aji

Stavovi

!odr)ava

nje

po%e"

glona pokretljivost !ograniavaju&i aktor"


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Po#to+ ve &etoda trennga $o+ #e pr&en+*+* * c!+* pove"an+a ef$a#no#t'N+ov z2or zav# od togaC na $o+ na.n /e!&o to da po#tgne&o'


9/53

Prv dan - rad na ef$a#no#t'Dr*g dan - FF*darnFF trenng'

%re" dan - aero2n trenng'Jetvrt dan - od&or a$tvn7'

Pet dan - FF*darnFF trenng' e#t dan - aero2n trenng' Sed& dan - od&or' P$%"+ a!a#e rad na pove"an+* ef$a#no#t' ( ve"n #!*.a+eva pod t& #epodraz*&eva rad na &a$#&a!no+ 2rzn $retan+a to $a$o pro#togC ta$o #!o/enog npr'ne$e ta$t.$e $o&2nac+e * #port#$& gra&a ! 2or!a.$& #portov&a7' Pre&a to&e to#* optere"en+a anaero2nog a!a$tatnog7 tpa' ,e/2eC $o+e #e $or#teC tre2a da 2*d*ta$veC da &og* da #e zvode &a$#&a!n& ntenzteto&C to zna. da &ora+* da 2*d*do2ro *ve/2ane' %o +e z2og togaC da #port#ta pr!$o& n+ovog zvoen+a 2*deor+ent#an #$!+*.vo na 2rzn*C a ne na prav!no#t zvoen+a t ve/2' od ove vr#te radane #&e da doe do za&oraC .a$ n !a$eg' Aer c!+ trennga +e rad na &a$#&a!no+ef$a#no#t' ada +e #port#ta .a$ &a!o *&oranC onda n+e * #tan+* da rad &a$#&a!n&ntenzteto&' C $ao to #&o ve" re$!C adaptac+a +e *ve$ #pecf.na' D$4+"+ a!a#e p!anra+* FF*darnFF trennz' %o #* trennz na $o+&a #e #port#tdre$tno prpre&a+* za na#t*p' ptere"en+a #* * ve"n #!*.a+eva anaero2nogg!$ogeno-!a$tatnog7 tpa ! &eovtog aero2no-anaero2nog7' Pod &eovt& tpo&optere"en+a #e podraz*&eva rad gde +e aero2n zvor &a$#&a!no optere"en *zpovre&eno *!a/en+e * anaero2n*C pre #vega g!$ogeno-!a$tatn* zon*'


10/53

pred#tav!+a optere"en+e #!.no ono& na FF*darn&FF trennz&aC ta$o da to pra$t.no nere&et rta& rada' Ja$ ta veC $roz *.e"e na ta$&.en+&a *#avrava #e ta$t$aC $o+a

+e veo&a 2tan fa$tor od $o+eg zav# ef$a#no#t' =eo perod vegodn+eg rada od po.etnog do $ra+n+eg nvoa #port#$e ef$a#no#t&o/e da #e pode! na ne$o!$o faza * zav#no#t od toga $o+ na.n rada do&nra * to+faz $od pove"an+a ef$a#no#t' %o *t.e na z2or ve/2 optere"en+a $o+a #e pr&en+*+*na FF*darn&FF trennz&a' Pre&a to&eC po#!e #av!adavan+a ten$e zvoen+a po$reta * za2rano+ a$tvno#tCda!+ rad na pove"an+* ef$a#no#t odv+a #e prvo $roz po#tepeno pove"an+e o2&a ntenzteta rada * #port#$o+ pra$# #e to nazva FFopta fz.$a prpre&aFF7C a zat& $rozrad *#&eren na pove"an+e #tepena #$or"en+a &"nog potenc+a!a * #!* ve"erea!zac+e #!e7 to *#tvar pred#tav!+a pove"an+e $oefc+enta $or#nog de+#tva *#port#$o+ pra$# #e to nazva FF#pec+a!na fz.$a prpre&aFF7 * odreeno+ a$tvno#t' Dr*g& re.&aC prvo +e neopodno odredt $ona.n c!+' %o +e do#tzan+eodreenog nvoa ef$a#no#t $o+ 2 garantovao o#tvarvan+e odgovara+*" rez*!tata' Da2 na to&e &og!o *#peno da #e rad potre2no +e pretodno #tvort odgovara+*"FF&ater+a!FF o2ez2edt dovo!+n* $o!.n* energ+e' to zna. da &" &ora+* 2t * #tan+*da zdr/e ve!$a optere"en+aC a organza& da o2ez2ed dovo!+no energ+e za rad' 2ogtoga opta fz.$a prpre&a &a do&nantn* *!og* prv ne$o!$o godna * prpreport#taC $ao na po.et$* #va$og &a$roc$!*#a * prpre&no& perod*' ada #e topo#tgneC onda to pred#tav!+a garanc+* za rea!zac+* ce!og o2&a rada p!anranog naFF*darn&FF trennz&a na trennz&a za pove"an+e ef$a#no#tC $ao za 2rz *#peanoporava$ po#!e toga' Na o#nov* #vega pretodno z!o/enogC &o/e #e re. da +e za *#penoorganzovan+e *prav!+an+a trenngo& neopodno o2ez2edt redovan pr!v nfor&ac+a o#tan+* #!ede" po$azate!+a ;C8C97

- aero2n #po#o2no#tH- anaero2n #po#o2no#t $a$o !a$tatne ta$o a!a$tatne fra$c+e7H- ef$a#no#t ten$eH- 2rzne oporav$a po#!e FF*darnFF trennga'

Ran+e +e ve" re.eno da #e poztvan *tca+ optere"en+a rea!z*+e *z po&o"po+a.ane #nteze 2e!an.evna' %o zna. da +e va/no zazvat a$tvac+* o&eo#tat#$ereg*!ac+e * ono+ &erC da 2 po#ta!a neopodna opta &o2!zac+a energet#$ p!a#t.n rezerv organz&a' Da 2 do toga do!oC neopodno +e na FF*darn&FF trennz&a$ao na trennz&a za ef$a#no#t &a$#&a!no opterett odgovara+*"e energet#$e zvore$a$o * pog!ed* ntenztetaC ta$o * pog!ed* tra+an+a rada' I#to va/ za aero2ne trennge'%o &o/e da #e po#tgne po&o"* FF&ode!#$ trenngaFF;C87' $o +e FF&ode!#$ trenngFFodraen * ce!n $a$o tre2aC onda to zna. da +e odgovara+*" energet#$ zvor dovo!+norazv+en' I#tovre&enoC +edno * *#!ov&a &a$#&a!ne optere"eno#t odgovara+*" zvoraenerg+e &o/e ade$vatno da #e rad na razv+an+* ef$a#no#t #po#o2no#t zaodr/avan+e defn#anog nvoa ef$a#no#t odreeno vre&e odreen& ntenzteto& !*.e#ta!o"*' Ran+e +e ve" #ta$n*to da +e adaptac+a *ve$ #pecf.na' Btno +e pratt nvoef$a#no#t na trennz&a to #ta!no * to$* trena/nog c$!*#a' I#to ta$o +e potre2no prattnvo ef$a#no#t $o+ #port#t de&on#trra+* na ta$&.en+&a * #to& to& perod*' %o "ena& o&og*"t da ef$a#no#t #port#ta za g!avna ta$&.en+a #ezone dovede&o do onognvoaC $o+ "e o&og*"t po#tzan+e p!anranog rez*!tata' Po#e2no va/an po$azate!+C o $o+e& +e potre2no #ta!no vodt ra.*naC +e "*"$a%akpo#!e FF*darnFF trennga' ,eo&a +e 2tno da #e #port#t potp*no oporave do #!ede"egta$vog trenngaC $o+ tre2a da #e odr/ $ada #e on na!aze * faz #*peroporav$a' (#port#$o+ pra$# #* ve" razraen odreen po$azate!+ po&o"* $o+ +e &og*"e prattoporava$ #port#ta procen+van+e n+ove #pre&no#t za #!ede"e ve!$o optere"en+e$ada *!aze * faz* #*peroporav$a'

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2. EFFI7IEN78 IN SPORT AND TRAINING MANAGEMENT

Before ?e go on to d#c*## te ##*e# of deve!opng p>#ca! #$!!# and &anagngte tranng proce##C tere are oter &portant &atter# to con#der' :r#tC t # e##enta! todefne te fna! o2+ectveC 'e' te de#red re#*!t at co&petton#C e#peca!!> te &o#tre!evant one#' Second!>C t # nece##ar> to e#ta2!# te anc!!ar> o2+ectve# tat are to2e acco&p!#ed n te proce## of tranngC te #*cce## of ?c #o*!d !ead toacevng de#red re#*!t# at co&petton#' noter &portant K*e#ton tat concern#tranng &anage&ent # te defnton of t# #*2+ect &atter'

!! traner# a& at e!png te at!ete# n ter carge to 2e g!> #*cce##f*! nter fe!d' %e K*a!t> of an at!ete # act*a!!> deter&ned *pon o? #*cce##f*! e or #e# at perfor&ng te co#en #port# actvt>C 'e' *pon # or er effi3ie!39' =on#eK*ent!>Cvta! ##*e n traner#F ?or$ ?t at!ete# # o? to deve!op effcenc>' It can 2e #ad tatte o2+ectve of te #port tranng # to ncrea#e effcenc>' %ereforeC effcenc> # defneda# te #*2+ect &atter of tranng &anage&ent'

n ana!>## of an> #port# actvt> revea!# tat effcenc> # dependent on fvee##enta! co&ponent# 107

Prec#on of perfor&ng a &ove&ent a #port# tecnK*e7'nergetc a2!te#'=ontract!e properte# of &*#c!e#':!e@2!t> of +ont#'%actc#'Le #a!! tr> to de#cr2e eac of te#e a#pect# n greater deta!'P$e3ii"! "f *e$f"$-i!+ a -"%e-e!#' ed n an actvt> &*#t

2e !earned ?e!! and practced ?t prec#on' %# # te fr#t #tage n ncrea#ngeffcenc>' Sport# voca2*!ar> recognze# t a# &a#terng te tecnK*e of te co#en#port# d#cp!neC ?!e n oter fe!d# t # ca!!ed acK*rng 2a#c #$!!#'

E!e$+e#i3 a,i&i#ie' # ever> #port# actvt> reK*re# energ>C t # vta! to&a@&ze te e@tent to ?c te *&an 2od> # a2!e to prod*ce t' %# a2ove a!! refer#to aero2c energ> prod*ctonC #nce t # tro*g te aero2c &ecan#& tat te 2od> ##*pp!ed ?t te energ> t need#' %e *nder!>ng prncp!e ere #a># tat tere &*#t 2ea 2a!ance 2et?een te ?or$ energ> prod*ced and te o@>gen con#*&ed afterna!aton' %e 2a!anceC ?en d#t*r2ed 2> over-prod*cton of te aero2c &ecan#& orocca#ona! prod*cton of energ> 2> anaero2c &ecan#C &*#t 2e re#tored after ?or$tro*g Mreco&pen#ng o@>gen de2tM' %# # te pr&ar> f*ncton of te cardova#c*!ar#>#te&'

%e &prove&ent of te aero2c &ecan#& a# a po#tve effect on te ?or$ ofte entre cardova#c*!ar #>#te&C ?c ten ena2!e# 2etter 2!ood #*pp!> to 2od> t##*e'In ret*rnC te t##*e doe# not on!> get rc on o@>genC 2*t a!#o on 2*!dng &atter andoter &atera!# nece##ar> for t# #*cce##f*! recover> and regeneraton' !#oC fa#tere!&naton of &eta2o!te# and oter ?a#te &atter contr2*te# to K*c$er recover> andCgenera!!>C to 2etter f*nctonng of te 2od>' %# # of cr*ca! &portanceC 2eca*#e agreat dea! of ?or$ on ncrea#ng effcenc> or at Mpea$M tranng# n &o#t #port# depend#on te e&p!o>&ent of anaero2c energ> #o*rce#C ?c re#*!t# n #ero*# d#t*r2ance#n o&eo#ta## and ca!!# for K*c$ re#pon#e of te 2od> to?ard# recover>'

7"!#$a3#i&e *$"*e$#ie "f -43&e' &ove&ent # a!?a># a re#*!t of&anfe#taton and rea!zaton of a force' %e force can 2e &anfe#ted and a part of trea!zed7 at &*#c!e contractonC and t# can appen n tree re!atve!> ndependent?a># 3C 147

a' force n re!aton to &*#c!e !engtH2' force n re!aton to o? !ong t # &anfe#tHc' force n re!aton to o? K*c$ &*#c!e# contract'%e#e are 2a#c caracter#tc# of te &*#c!e contracton &ode!' %e preva!ence

of one over te oter# ?!! depend on te #port# actvt>'

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12/53

F&e:i,i&i#9 "f )"i!#' If +ont# are not opt&a!!> f!e@2!eC ter &ove&ent# ?!! 2egreat!> &pared' are a!#o e&p!o>ed n #*r&o*ntng tere##tance of !ga&ent# and tendon# tat 2e!ong to te +ont' %# de&and# addtona!energ> e@pendt*re and a# negatve effect on effcenc>C at te #a&e t&e ncrea#ngte #*#cept2!t> to n+*r>'

Ta3#i3' %e #*cce## at acevng o2+ectve# n a #port# actvt> &a> #o&et&e#re#t on te coce of te tactca! approac' In an> eventC t # nece##ar> to reac tede#red effcenc> !eve! for te ?or$ done ?tn te #et t&e and at te #et nten#t> orfreK*enc> dependng on te actvt> n K*e#ton7'

# ?e ave #eenC provded tat #*ffcent energ> a# 2een #*pp!ed 2eforeandCever> p>#ca! actvt> nc!*dng #port#7 # &anfe#ted and rea!zed tro*g force 2>partc*!ar &*#c!e contracton'

ac p>#ca! actvt> # a re#*!t of t?o proce##e# #ee Dagra& 17- te reacton to an event reg#tered 2> te #en#e#H- te dec#on *pon perfor&ng an acton'

!! re!ated nfor&aton # proce##ed n te centra! nervo*# #>#te& =NS7'%e nerve &p*!#e# tran#&t te order ##*ed 2> te =NS to te &*#c!e#C ?c

contract n re#pon#eC and t*# perfor& a p>#ca! actvt> tro*g te &anfe#taton andrea!zaton of force' ffcenc> great!> depend# on te e@tent to ?c te force #rea!zed'

%e prncpa! force para&eter# tat caracterze te contract!e properte# of&*#c!e# are a# fo!!o?# 3C 147

- force-&*#c!e !engtH- force-t&eH and

- force-contract!e ve!oct>'

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13/53

Dagra& 1'

So*!d tere 2e a need for te &anfe#taton of an> of te para&eter# n a perodof t&eC corre#pondng #o*rce# of energ> ?!! &&edate!> 2e e&p!o>edC at te e@tent

13

Rea/ting or de/iding

CNS

Nerve impulses

Contra/tilit8!or/e parameters"

9or/e-Contra/tile

velo/it8

9or/e -+ime 9or/e-:us/le lengt;

$ioenergeti/s - *+,

:ovement


14/53

reK*red 2> te nten#t> of te &anfe#taton t#e!f' %e para&eter# &a> 2e &anfe#teda# e@erton or a# &ove&ent' @erton occ*r# *nder te #tatc #o&etrc7 reg&eC and #&anfe#ted eter a# po#ton# or &antanng po#t*re#7 or a# #*#tan&entC ?!e&ove&ent occ*r# *nder te d>na&c #otonc7 reg&eC a# repetton or repeatng te&ove&ent7 or a# !oco&oton or 2od> &oton7'

In eac &ode of &anfe#taton de#cr2ed a2oveC +ont f!e@2!t> appear# a# a!&tng factorC and t terefore #o*!d a!?a># 2e at t# opt&a! !eve!'

%ere # a ?de #e!ecton of tranng &etod# ava!a2!e tat are a&ed atncrea#ng effcenc>C and o*r coce ?!! depend on te approac ?e ?ant to adopt'o?everC regard!e## of te &etodC ?e &*#t not gnore te #gnfcance of t?o 2o!ogca!&ecan# tat ref!ect te e##ence of ever> tranng &etod "-e"#aiandaa*#a#i"!'

Boce&ca! and p>#o!ogca! a#pect# recognze o&eo#ta## a# te 2od>F#tendenc> to &antan t# nterna! 2oce&ca! and p>#coce&ca! #ta2!t>C a# ?e!! a#te #ta2!t> of t# nterna! organ# and t##*e 4C5C10C117' %e f*nctonng of te#e nret*rn nf!*ence# te &antenance of te nterna! #ta2!t> and te #ta2!t> of te 2od>F#pr&ar> p>#o!ogca! f*ncton#C ?c # re!atve!> d>na&c and #o*!d var> ?tn #et2o*ndare#' n> p>#o!ogca! or p>#ca! #t&*!*# &a> d#t*r2 te re!atve!> d>na&ceK*!2r*& of te 2od>C and t # t# concept tat !e# n te fo*ndaton of a!! tranng&etod#'

Aa*#a#i"!# *nder#tood a# te 2od>F# re#pon#e to varo*# d#t*r2ance# of teo&eo#ta##C actvated ?en #*c d#t*r2ance# are reg*!ar and #*ffcent!> !ong-!a#tng'%e nat*re of te d#t*r2ance and of te cange n te e@terna! envron&ent ?!! affectte adaptaton proce## of te 2od!> f*ncton# to te ne? condton#' It # ten tat acange occ*r# ?tn te 2od> tat e#ta2!#e# >et anoter o&eo#tatc !eve!'Aa*#a#i"! i a&;a9 *e3ifi35C117'

Grad*a!!>C adaptve cange# n te 2od> 2eco&e an o2#tr*cton to f*rter r#e ofeffcenc>' %e rea#on for #!o?er adaptve cange !e# n te fact tat a g!> traned2od> #*#tan# te !oad even ?en t # grad*a!!> ncrea#ed7 #o tat t nd*ce# fe?erd#t*r2ance# to o&eo#ta##C #*2#eK*ent!> ca*#ng fe?er adaptve cange#' %e 2od>a# #&p!> ad+*#ted to te #et condton# and 2eco&e re##tant to te !oad t a# 2een#*2+ected to'

Len a #$!! a# 2een &a#tered and adaptve cange# ave 2eco&e re##tant to!oadC te ?or$ on ncrea#ng effcenc> #o*!d ta$e te drecton to?ard# d#coverng te&ean# of ca*#ng #trong d#t*r2ance to o&eo#ta## d*rng &*#c!e ?or$ ?to*t#gnfcant r#e n a&o*nt and nten#t> of ?or$ near ter &a@&*&' Snce po#tve effectof !oad # rea!zed tro*g ncrea#ed #>nte## of a!2*&n 5C117C t # &portant to#t&*!ate te actvaton of o&eo#tatc reg*!aton to #*c an e@tent tat t 2eco&e#nece##ar> to &o2!ze te 2od>F# energetc and p!a#tc re#erve#'

%e &prove&ent n an> #port# actvt> occ*r# ?en tere # a r#e n te #*cce##rate# n perfor&ng te actvt>C 'e'C ?t te r#e n effcenc>' %# app!e# to an> actvt>tat nvo!ve# p>#ca! e@erton' %ereforeC ever> nf!*ence on te actvt> #o*!d 2e#*2ordnated to te pr&ar> goa! of ncrea#ng effcenc>' It # &portant to e&pa#zetat no ?or$ on te &prove&ent of partc*!ar p>#ca! properte# #o*!d 2e done for t#o?n #a$e' ver>tng tat # done &*#t !ead to an ncrea#e n effcenc>'

%e $e> ro!e n #*c a proce## 2e!ong# to Mpea$M tranng# and effcenc>tranng# 107' MPea$M tranng# are a&ed at ena2!ng te at!ete to &antan te defned!eve! of effcenc> tro*go*t a #et perod of t&e and at #et nten#t> or freK*enc>' In#port# practce #*c tranng# are ca!!ed #peca! end*rance tranng#' n te oter andCeffcenc> tranng# #o!ate te ?or$ on te effcenc> of te tecnK*e e&p!o>ed toperfor& te &ove&ent of te co#en actvt>' %e> are a!#o $no?n a# ve!oct> tranng#and #peca! #trengt tranng#'

Bearng n &nd te recover> rate after Mpea$M !oadC ?e #o*!d p!an te order ofpartc*!ar #eg&ent# n te proce## of tranng E and e#peca!!> #o ?tn te &cro-c>c!e

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15/53

E n #*c a ?a> tat te Mpea$ tranng#M occ*r at nterva!# tat ena2!e#*perco&pen#aton 5C11C137' %e &cro-c>c!e contan# a partc*!ar #ere# of tranng#tat togeter &a$e *p te tranng proce##' (nt# of ?or$ &*#t 2e !ogca!!> orderedC eacone 2eng drected to?ard# treatng #pecfc target# tat affect te re#*!t' %ro*g te#tage# of preparatonC pre-co&pettonC and co&pettonC at!ete# grad*a!!> a##*&e tede#red ?or$ pace' In te n#tance of a ?ee$-!ong &cro-c>c!e te co&&one#t npractce7C te !ogca! orderng of tranng *nt# ?o*!d 2e a# fo!!o?# 1C97

Da> one E ?or$ on effcenc>'Da> t?o E pea$O tranng'Da> tree E aero2c tranng'Da> fo*r E re#t actve7'Da> fve E pea$O tranng'Da> #@ E aero2c tranng'Da> #even E re#t'Da9 "!e# #pent on ?or$ at ncrea#ng effcenc>' In &o#t ca#e#C t# &ean#

?or$ng on &a@&a! #peed of &ove&entC 2ot #&p!e and co&p!e@ e'g' a tactca!co&2naton n ga&e# or &arta! art#7' %ereforeC !oad# ere are of anaero2c non-!actc7 t>pe' @erc#e# tat are e&p!o>ed #o*!d 2e done at &a@&a! nten#t>C ?c&ean# tat te> ave to 2e #o g!> traned tat te at!ete perfor&ng te& can foc*#on #peed entre!>C d#regardng te acc*rac> of te perfor&ance' S*c ?or$ #o*!d notca*#e fatg*eC even n te !ea#tC #nce te end re#*!t #o*!d 2e &a@&a! effcenc>' Do?n?t even te #!gte#t fatg*eC an at!ete # not a2!e to ?or$ at &a@&a! nten#t>H andCa# #tated a2oveC adaptaton # a!?a># #pecfc'

Da9 #;"# dedcated to pea$O tranng#C ?ere at!ete# drect!> prepare forco&petton' oad# are &o#t!> anaero2c g!>cogenc-!actc7C or &@ed aero2c-anaero2c7' %e &@ed t>pe of !oad &ean# ?or$ ?t te &a@&a! !oad on te aero2c#o*rceC enterng occa#ona!!> te anaero2cC &an!> g!>cogenc-!actcC zone' :ore@a&p!eC te &@ed t>pe of !oad caracterze# #port# ga&e#' %e#e are ver> #tren*o*#tranng# ?t g energ> con#*&ptonC ?c re#*!t n a #arp drop n g!>cogen !eve!#and #ero*# red*cton n proten #>nte## n ?or$ng &*#c!e#C #nce te#e proce##e#reK*re te energ> tat a# 2een entre!> #pent on ?or$ng 5C11C137' %e 2od># nterna!envron&ent a!#o cange#C ?c a!! !ead# to a dra#tc fa!! n ?or$ng a2!t>' In tere#tng #tage te affected 2od!> f*ncton# #o*!d ret*rn to nor&a!' Re#t deve!op# n#tage#C one of te& 2eng te #*perco&pen#aton #tage' Dependng on te f*ncton ?eare ?or$ng onC te ne@t pea$O !oad ?!! 2e ntrod*ced at tat ver> #tage' %op at!ete#ave deve!oped ter energetc a2!te# to #*c an e@tent tat regard!e## of te &a@&a!!oad e@erted on te f*ncton# d*rng tranngC te> do not #o? an> ncrea#e n energ>con#*&pton' =ange# &o#t!> occ*r at te #tr*ct*ra! !eve! of &*#c!e t##*e' In#*ffcentenerg> reK*red for proten #>nte## d*rng ?or$ ca*#e# 2rea$do?n of a!2*&nC ?cn ret*rn negatve!> affect# te contract!t> of &*#c!e#' Recover> of t# partc*!arf*ncton reK*re# )-3 da>#C and #*perco&pen#aton of te f*ncton occ*r# on!> ten' Da9#$eeC tereforeC cannot contan a pea$O tranngC #o aero2c tranng # p!anned n#tead'%# #o!ve# t?o pro2!e' :r#t!>C aero2c a2!te# are &antaned at te de#red !eve!'Second!>C #*c ?or$ #t&*!ate# a!2*&n #>nte##C #nce nece##ar> #*2#tance# are#*pp!ed tro*g 2!ood#trea& &ore K*c$!>C en#*rng te energ> reK*red for &eta2o!cproce##e#'

Da9 f"4$con##t# of actve re#t' %# &ean# !gt !oad# tat #o*!d #t&*!ateongong recover>' It # de#ra2!e to p!an oter recover> tecnK*e# #a*naC &a##ageCetc'7' In at!ete# n top tranng condton t # po##2!e to e&p!o> effcenc> e@erc#e#Ho?everC t# #o*!d 2e done to a !e##er e@tent n co&par#on to te fr#t da> of te&cro-c>c!e'

Da9 fi%e#o*!d fnd at!ete# n te #*perco&pen#aton #tageC a# con#dera2!et&e a# e!ap#ed #nce te prevo*# pea$O tranng' %# &ean# tat ne@t #*c tranng# +*#tfa2!e'

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16/53

Da9 i:C accordng to te prncp!e# #tated a2oveC contan# an aero2c tranngC?!e a9 e%e!#*ppo#e# co&p!ete re#t'

If at!ete# are #*ppo#ed to partcpate n a co&petton or a &atc ?c *#*a!!>appen# at te end of te &cro-c>c!e7C te #econd pea$O tranng # o&tted andpreparator> e@erc#e# are done n#tead' Be#de#C !oad# e@erted on at!ete# partcpatngn a co&petton or a &atc are #&!ar to to#e #*#taned at pea$O tranng#C #o tat tepace of ?or$ # not affected' '

%e entre >ear#-!ong ?or$ tat ra#e# #port# effcenc> fro& gro*nd to top !eve!#can 2e dvded nto a n*&2er of pa#e#C dependng on ?at t>pe of effcenc>-deve!opng ?or$ # do&nant at a partc*!ar #tage' %# ?!! affect te coce of e@erc#e#and !oad# to 2e app!ed d*rng pea$O tranng#'

%ereforeC after te tecnK*e of perfor&ng &ove&ent# n te co#en actvt>a# 2een &a#teredC f*rter ?or$ on &provng effcenc> # done tro*g grad*a!!>ncrea#ng te vo!*&e and nten#t> of ?or$ #port# practce recognze# t# a# genera!p>#ca! ftne##O7C and ten ?or$ # drected to?ard# ncrea#ng te e&p!o>&ent of&*#c!e potenta! #o a# to ncrea#e force rea!zaton7C t*# act*a!!> &provng tecoeffcent of *#ef*!ne## #port# practce recognze# t# a# #peca! p>#ca! ftne##O7 nan actvt>'

In oter ?ord#C t # of pr&ar> &portance to decde *pon te fna! o2+ectveC?c # to reac a partc*!ar !eve! of effcenc> tat #o*!d g*arantee tat de#red re#*!t#are aceved' In order to #*cceedC t # prereK*#te to &a$e #*ta2!e &atera!O andprovde t ?t #*ffcent energ>' %# &ean# tat &*#c!e# &*#t 2e a2!e to end*re g!oad#C ?!e te 2od> &*#t #*#tan eno*g energ> to ?or$' %ereforeC genera! p>#ca!ftne## do&neer# te fr#t co*p!e of >ear# n an at!ete# deve!op&entC a# ?e!! a# te2egnnng of eac &acro-c>c!e d*rng preparaton perod' %e aceve&ent of t# ?!!g*arantee #*cce## at rea!zng te entre ?or$ p!anned for pea$O and effcenc>-enance&ent tranng#C a# ?e!! a# K*c$ and #*cce##f*! recover> after te&'

ccordng to ?at ?e ave #tated a2oveC effectve organzaton of tranng&anage&ent reK*re# con#tant data np*t on fo!!o?ng para&eter# ;C8C97

- aero2c a2!te#H- anaero2c a2!te# 2ot !actc and a!actc fracton#7H- effectve tecnK*eH- recover> rate after pea$O tranng#'It a# a!read> 2een &entoned tat te po#tve effect# of !oad # rea!zed 2>

ncrea#ed a!2*&n #>nte##' %ereforeC t # &portant to actvate te o&eo#tatcreg*!aton #o a# to nece##tate te overa!! &o2!zaton of energetc and p!a#tc re#erve#of te 2od>' %o do #oC t # e##enta! tat d*rng pea$O and effcenc> tranng# &a@&a!!oad# 2e e@erted *pon partc*!ar energ> #o*rce#C 2ot ?t re#pect to nten#t> andd*raton of ?or$' %e #a&e app!e# to aero2c tranng#' %# can 2e aceved tro*g&ode! tranngO ;C87C ?cC ?en done toro*g!>C ndcate# tat a partc*!ar energ>#o*rce a# 2een ?e!! deve!oped' Be#de#C t # on!> ?en te energ> #o*rce# are a2!e to#*#tan &a@&a! !oad# tat t # po##2!e to ?or$ f*rter on deve!opng effcenc> and tea2!t> to &antan t at te defned !eve! for te gven t&e and at te gven nten#t> orfreK*enc>' Le ave a!read> e&pa#zed tat adaptaton # a!?a># #pecfc' It #&portant to &ontor effcenc> !eve!# at tranng #e##on# tro*go*t te tranng c>c!eC#&*!taneo*#!> $eepng trac$ of te !eve! of effcenc> de&on#trated 2> at!ete# atco&petton#' %# ?!! ena2!e *# to 2rng at!ete# effcenc> to te !eve!# reK*red toaceve a de#red re#*!t at &an co&petton# n #ea#on'

ver> &portant para&eter tat a# to 2e o2#erved at a!! t&e# # $e3"%e$9afterpea$O tranng#' It # e##enta! tat at!ete# ave f*!!> recovered 2efore *ndergonganoter #*c tranngC ?c #o*!d ta$e p!ace ?en te> are n te #*perco&pen#atonpa#e' Sport# practce a# a!read> deve!oped factor# tat &a$e t po##2!e to &ontor

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17/53

at!ete# recover> and to e#t&ate o? prepared te> are for te ne@t #*2#tanta! !oad atte on#et of te #*perco&pen#aton pa#e'

Li#e$a#4$a.

1' Bo+$o ':'C,o!$ov N'I'C acor#$+ ,'


18/53


19/53

( #$e5e- e&4+e potre2no po#e2n* pa/n+* po#vett to&e da po$azate!+C od $o+zav# ef$a#no#tC 2*d* dovedenC a$o +e to &og*"eC na v nvo * odno#* na #t perod *pretodno+ #ezon' %a$oe +e potre2no defntvno *ve#t #port#t* * rta& rada oporav$aC $o+ ga o.e$*+e * ta$&.ar#$o& perod*' 2og toga +e potre2no p!anratdovo!+an 2ro+ *.e"a na razn& ta$&"en+&a' ( #ak-i/a$k"- *e$i"4#port#t tre2a da #e na!aze * #tan+* opt&a!neprpre&!+eno#t to zna. da n+ova ef$a#no#t tre2a da do#tgne nvo $o+ o&og*"avapo#tzan+e p!anran rez*!tata' ,eo&a +e va/no nav$n*t #port#te na *#!ove *.e"a nazvan.n& ta$&.en+&aC te +e potre2no #trogo vodt ra.*na da #e odr/ava rta& rada oporav$a * $o+ #&o *ve! * tre"e& de!* prpre&nog peroda' Nezav#no od togaC$o!$o +e do2ro #p!anran #proveden rad na pove"an+* ef$a#no#t * prpre&no&perod*C te$ #a prv& na#t*po& na ne$o& zvan.no& ta$&.en+* #port#ta do!az *#t*ac+* da #e 2or za do#tzan+e $ona.nog c!+a' Po#e2no #e vod ra.*na o*#avravan+* ta$t$e' a t* #vr* #e * ve"n #portova p!anra #er+a +a$ ta$&.en+a'G!avno ta$&.en+e &a$roc$!*#a #e p!anra na $ra+* te #er+e' ( *$e&a'!"- *e$i"4#e p!anra od&or ! a$tvan od&orC ve" * zav#no#t odtogaC * $a$vo& #e #tan+* #port#t na!aze' vo vre&e tre2aC ta$oeC po#vett #anran+* !operatvno& !e.en+* razn o2o!en+a ! povredaC a$o +e to neopodno' :na!n o2!$ trena/nog proce#a #po!+ava #e $roz rez*!tate $o+e #port#t po#t/* nata$&.en+&a' Progra&ran+e na#t*pa &ora da #e zvr na o#nov* ana!zeorganzacon o2!$a ta$&.an+aC $ao na o#nov* ana!ze ta$&.ar#$ $ara$ter#t$a#porta ! #port#$e d#cp!ne' %o +e veo&a va/no z2og togaC da 2 #&o &og! da odred&ona $o+& ta$&.en+&a +a na+#vr##odn+e *.e#tvovatC * odreeno+ faz prpre&eC a da to2*de * #$!ad* #a rado& na pove"an+* ef$a#no#t na trennz&a' Sve to * c!+* to*#pen+e prpre&e za g!avna ta$&.en+a #ezone' to #e t.e organzacon o2!$a ta$&.en+aC po#to+e #!ede" o#novn ##te&ta$&.en+a organzovana po !ga ##te&*C ta$&.en+a organzovana po $*p ##te&*Ce$pna po+edna.na ta$&.en+a' #novn pro2!e& * !ga ##te&* +e to ta$&.en+e * !g tra+e do#ta d*goC *g!avno&po ne$o!$o &e#ecC pa to pred#tav!+a pro2!e& $od odr/avan+a potre2nog nvoaef$a#no#t * ta$o d*go& vre&en#$o& perod*' %a$&.en+a po $*p ##te&* &og* da 2*d* e$pna po+edna.na' Pr!$o& na#t*pao#novna or+entac+a &ora da 2*de na po2ed* $o+a garant*+e da!+e *.e"eC to n+e #!*.a+$od !ga ##te&aC gde &o/e da #e ta$tzra' od e$pn ta$&.en+a na#t*p po+ednca podreen +e ntere#&a e$pe'Po+edna.n rez*!tat n+e *ve$ na+2tn+C ve" +e va/an $ra+n+ rez*!tat e$pe' Po+edna.na ta$&.en+a organz*+* #e o2.no * dva de!a predta$&.en+a fna!e'%o va/C pre #vegaC za #portove gde #e &er raz*!tatC $ao to #*C na pr&erC at!et$a p!van+e'


20/53

oda2rane ta$t.$e var+ante #!' ( ov* gr*p*C $ao po#e2na podgr*paC &og* da #e#vr#ta+* z2orna ta$&.en+a' G&a%!a #ak-i/e!)aza*z&a+* na+va/n+e &e#to * #ezon' ( zav#no#t od togaCna $o& #e nvo* na!az rez*!tat #port#teC to #* o!&p+#$e greC #vet#$o $ontnenta!noprven#tvoC &edteran#$e ! ne$e dr*ge gre * zav#no#t od regonaC nacona!noprven#tvo td' va ta$&.en+a &a+* 2tan *tca+ na ##te& prpre&e #port#ta' na #!*/e$ao or+entr za dovoen+e #port#te * #tan+e na+ve prpre&!+eno#t za po#tzan+erez*!tata' Sv perod prpre&eC * o$vr* &a$roc$!*#aC p!anra+* #e ta$o da 2*d*podreen g!avno& ta$&.en+* #ezone'

>. USAVRAVANJE NAJVANIJI? FAKTORA EFIKASNOSTI.

Na+va/n+ fa$torC od $o+ zav# ef$a#no#t zava!+*+*" $o+&a +e &og*"e n+enoda!+e pove"an+eC #* energet#$e #po#o2no#tC $ontra$t!na #vo+#tva &"a po$ret!+vo#t *zg!o2ov&a' ,a/an po$azate!+C o $o+e& +e potre2no #ta!no vodt ra.*naC +e oporava$po#!e ve!$ optere"en+a'>.1. E!e$+e#ke *"",!"#i. ( organz&* po#to+e dva o#novna na.na #tvaran+a energ+e E aero2n anaero2n'od ae$",!"+energ+a #e o2ez2e*+e #agorevan+e& g!*$oze #!o2odn &a#n$#e!na' a t* #vr* $or#t #e $#eon$ z vazd*a' o!.na energ+eC $o+* +e organzapo#o2an da #tvor za +ednc* vre&enaC zav# *pravo od &og*"no#t organz&a zapreno# $#eon$a do .e!+a' %o zav# na+ve od &og*"no#t $ardova#$*!arnog p*!&ona!nog ##te&a' to +e organza& * #tan+* da ve $#eon$a potro za +ednc*vre&enaC #tvor"e #e ve"a $o!.na energ+e za rad' a &er!o aero2n #po#o2no#t*z&a #e ve!.na potron+e $#eon$a' nerget#$o o2ez2een+e &otor.$e a$tvno#t zav#C * na+ve"o+ &erC odntenzteta rada' Pr!$o& rada &a!og ntenzteta potron+a energ+e zatev organz&aza $#eon$o& #* &an+ od &a$#&a!no &og*"eg' %a$av ntenztet nazva #eC * #tr*.no+!terat*r 4,k$i#i/!i-' K$i#i/!i-ntenzteto& nazva #e radC * $o+e& #* zatevorganz&a za $#eon$o& +edna$ n+egov& &a$#&a!n& &og*"no#t&a z vazd*a #etro &a$#&a!na $o!.na $#eon$a' Nvo $rt.nog ntenzteta *to!$o +e vC *$o!$o +e$od #port#ta v nvo aero2n &og*"no#t' Rad $rt.nog ntenzteta e$vva!entan +eono&e to #e * #tr*.no+ !terat*r nazva *$a+"- a!ae$",!e *"#$"!)e'

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21/53

Da!+e pove"an+e te&pa zvoen+a ve/2 dove"e do rada !ak$i#i/!"+ ntenzteta'atev za energ+o& &nogo #* ve" od &og*"no#t aero2nog &eanz&a' Poto * to!*.a+* aero2n zvor ve ne &o/e da pod&r potre2e za energ+o&C organza& +eprn*en da *$!+*. a!ae$",!ezvoreC $o+ * +ednc vre&ena o2ez2e*+* ve"* $o!.n*energ+e' Rad #e zvod * *#!ov&a 2rzo ra#t*.eg $#eon.$og d*ga'


22/53

ao to #e &o/e pr&ettC zone re!atvnog ntenzteta #e do#ta do2ro po$!apa+* #avre&eno& tra+an+a po+edn zvora energ+e

- zona &a$#&a!nog ntenzteta #e po$!apa #a vre&eno& tra+an+a a!a$tatnogzvoraC $od $o+eg #e re#nteza %P-a vrC *g!avno&C zava!+*+*" energ+ $o+a#e do2+a razgradn+o& $reatnfo#fataH

- zona #*2&a$#&a!nog ntenzteta po$!apa #e #a vre&eno& tra+an+a g!$ogeno-!a$tatnog zvoraC gde #e rad o#tvar*+e za ra.*n anaero2n g!$o!t.$proce#aH

- zona ve!$og ntenzteta ! &eovta zona7C $ad aero2n proce# do#t/*vr*nacC a! +o *ve$ ne &og* * p*no+ &er da zadovo!+e zateve organz&aza energ+o&C *#!ed .ega #e #tvara znatan $#eon.$ d*gH

- zona *&erenog ntenzteta * $o+o+ #e rad odv+a #$!+*.vo za ra.*n aero2nproce#a'

va$va ana!za o&og*"*+e da #e prav!no odred #adr/a+ rada na FF*darn&FFtrennz&a * po+edn& #portov&a' Na pr&er a$o #e rad o tr$a.* na #redn+e pr*geCo.g!edno +e da #e na FF*darn&FF trennz&a energ+a za rad o2ez2e*+e za ra.*ng!$o!t.$ proce#a' %o +e #togaC to #redn+e pr*ge * tr.an+* #pada+* * zon*#*2&a$#&a!nog ntenzteta'


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optere"en+aC ve" "e &o" da zdr/ ve" o2& rada na *#avravan+* #pec+a!n#po#o2no#tC C to +e +o va/n+eC odrad"e to $va!tetn+e'

4'1'1' Pr!$o& *#avravan+a ae$",!i#po#o2no#t optere"en+a tre2a p!anratta$o da aero2n zvor 2*de &a$#&a!no optere"en' vo &o/e da #e po#tgneC * prncp*Cna %a !a/i!a' P$%i+e $ada $or#t&o rad $rt.nogC ! 2!z* $rt.nog ntenzteta nanvo* praga anaero2ne potron+e7' %o +e o2.no ponav!+a+*" rad * tra+an+* od ;-8 &n' ve ! +edno$ratno optere"en+e od 30-40 &n' ve' D$4+ina.n pred#tav!+a ponav!+a+*"rad $od $o+eg optere"en+a tra+* od 30-40 #e$' do )-3 &n' Intenztet rada tre2a da 2*deta$av da #e p*!# po#!e #va$og optere"en+a pove"a do otpr!$e 180 ot$Q&n'C to dovoddo #tvaran+a odreenog $#eon.$og d*ga' Pre&a to&e ntenztet rada +e do#ta v#o$'Poto #e po#!e ta$vog rada +av!+a odreen $#eon.$ d*gC tre2a dat neto d*/* pa*z*da 2 #e pr*/!a an#a organz&* da ta+ $#eon.$ d*g FFotp!atFF' Na ta+ na.n organzae +edno#tavno pr&orava na ve"* potron+* $#eon$a' S!ede"e optere"en+e tre2a dapo.ne pr +o po#to+e"& povo!+n& pro&ena&a po#!e pretodnog rada' r+entacono 2to 2!o $ada #e p*!# #p*#t na 1)0-140 ot$Q&n'C a do toga 2 tre2a!o da doe po#!e 45-90#e$'C * zav#no#t od tra+an+a optere"en+a' Rad #e o2.no pre$da $ada 2rzna po.n+enag!o da pada' Do2ro prpre&!+en #port#t #po#o2n #* da zdr/e rad na *#avravan+*aero2n #po#o2no#t * *$*pno& tra+an+* od 1-1C5 #at na +edno& trenng*' d &etoda trennga za *#avravan+e aero2n #po#o2no#t &og* da #e $or#tenterva!n &etodC &etod pro&en!+vog radaC &etod $ontn*ranog radaC &etodponav!+a+*.eg C &etod FFfart!e$aFF &etod $o&2novanog rada $o+ pred#tav!+a $o&2nac+*pretodno na2ro+an'


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B!o $o+e $retan+eC $od $o+eg te!o tre2a da #e $re"e &a$#&a!no& 2rzno&C&o/e&o da pode!&o * dve faze

- faz* pove"an+a 2rzne $retan+a faza *2rzan+a7H- faz* &a$#&a!ne 2rzne $retan+a'

ve dve #po#o2no#t #* re!atvno nezav#ne +edna od dr*ge' Ne$o &o/e da 2*de#po#o2an da o#tvar ve!$o #tartno *2rzan+e veo&a va/no * #port#$& gra&a7C a! zatoda #e #por+e $re"e na o#novno+ d#tanc #*protno' Pre&a to&e ove dve #po#o2no#tpotre2no +e trenrat odvo+eno' Na to&e #e rad na trennz&a za ef$a#no#t' ( to$* rada na *#avravan+* 2rzne $retan+a ! ef$a#no#t o#novn zadata$ #a#to+#e * to&e da #e po2o!+a+* one f*n$cona!ne &og*"no#t organz&aC $o+e odre*+*2rzn#$e #po#o2no#t * razn& vr#ta&a &otor.$e a$tvno#t'


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I!#e$%a&!i -e#". ara$tere #e ponav!+a+*"& zvoen+e& ve/2e *z #trogoodreene nterva!e od&ora z&e* ponav!+an+a' Intenztet tra+an+e rada C $ao tra+an+epa*zC p!anra #e * zav#no#t od toga $o+ energet#$ zvor tre2a da 2*de anga/ovan' Me#" k"!#i!4i$a!"+ $aa.ara$tere #e nepre$dn& zvod+en+e& p!anranograda * to$* d*/eg vre&en#$og peroda' Me#" *"!a%&)a)45e+ $aa.P!anra #e na #!.an na.n $ao nterva!n &etodC&e*t& po.eta$ #!ede.eg optere"en+a p!anra #e na o#nov* !.ne procene #port#te !trenera o n+egovo+ #pre&no#t za rad' Pr!$o& $or"en+a ponav!+a+*"eg &etoda radaCtra+an+e od&ora odre*+e rea$c+a organz&a #port#te na pretodno optere"en+e' Sapo+avo& za&ora tra+an+e od&ora po.n+e da #e &en+aC da #e po#tepeno pove"ava' $opove"an+e po#tane preve!$oC onda to &o/e da po#!*/ $ao zna$ za pre$d rada'S#te&at#$o pra"en+e rez*!tataC $o+e #port#ta po#t/e na trenng* * to$* pr&ene&etoda ponav!+a+*"eg radaC &o/e trener* da po&ogne da za #va$og #port#t* pronaeopt&a!an o2& rada pr!$o& $or"en+a nterva!nog &etoda trennga' %o naravno va/#a&o za one #!*.a+eve $ada #e rad na po2o!+an+* #t #po#o2no#t' Me#" *$"-e!&)i%"+ $aa.vde po#to+e dva o#novna na.na rada' Prv +e &etodpro&en!+vog $ontn*ranog rada $od $o+eg #e * o$vr* d*gotra+nog optere"en+aC pre&a*napred odreeno& progra&*C ntenztet rada &en+a' Dr*g +e &etod pro&en!+vognterva!nog radaC $ada #e ##te&at#$ #&en+*+* optere"en+a od&orC pr .e&* $a$ontenztet optere"en+aC ta$o tra+an+e od&ora &og* da varra+* * zav#no#t od toga $o+epro&ene /e!&o da zazove&o * organz&*' Me#" @@fa$#&eka@@ gra 2rzne-na v'7' Pred#tav!+a var+ant* &etoda pro&en!+vograda' S!.an +e &etod* pro&en!+vog $ontn*ranog radaC # t& to #e ovde pro&enantenzteta rada *napred ne p!anraC nego +e to prep*teno #a&o& #port#t n+egovo+#op#tveno+ procen $ada to da zvede * to$* ve/2e' ada #e rad na pove"an+* 2rzne $retan+aC odno#no pove"an+* ef$a#no#tC rad +e&og*"e organzovat * nterva!no-pro&en!+vo& ponav!+a+*"e-pro&en!+vo& re/&*C #t& da $ara$ter optere"en+a &a dve o#novne var+ante

- razna *2rzan+aC $od $o+ #e pr!$o& #va$og optere"en+a ntenztet po#tepenopove"avaC a t&e 2rzna $retan+aH

- razne progre#+eC $od $o+ #e * o$vr* #va$e #er+e 2rzna $retan+a po#tepenopove"ava z deonce * deonc*C # t& da #e po#!edn+a deonca #av!ada&a$#&a!no& 2rzno&'

>.2. K"!#$ak#i&!a %")#%a -ii5a. ao to +e ve" re.enoC da 2 po$ret &og! da #e zvodeC neopodno +e #po!+avan+e rea!zac+a ne$e #!e' S!a #e * fzc $ara$tere $ao ve$tor#$a fz.$a ve!.na $o+o& #e odre*+e&e*#o2na ntera$c+a dva ! ve &ater+a!n te!a' S!a #e odre*+e for&*!o&

amF =

Gde +e -E &a#a te!a a n+egovo *2rzan+e pod de+#tvo& #!e F'

( #port* #e rad o &"no+ #! $o+a zav# od 2rzne $ontra$c+e po for&*!

bv

vaFbvF

+

=

ma="!

Gde +e F%C &a$#&a!na &"na #!a pr dato+ 2rzn $ontra$c+e %C F-a: &a$#&a!nazo&etr+#$a #!a tog &"aC % 2rzna $ontra$c+e a , para&etr $rve S!$a )7'

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S&ika 2.

ada #e &" $ontra*+* pr!$o& zvoen+a razn po$retaC #!a #e #po!+ava +edan n+en deo rea!z*+e7 na tr re!atvno nezav#na na.na a' #po!+ena #!a * odno#* na d*/n* &"aH 2' #po!+ena #!a * odno#* na vre&e n+enog #po!+avan+aH c' #po!+ena #!a * odno#* na 2rzn* #$ra"en+a &"a' ( zav#no#t od #port#$e a$tvno#tC preov!ava"e +edan od naveden na.na' Bez o2zra na to to #* ov na.nC $ao to #&o re$!C re!atvno nezav#n daz&e* n+ ne&a $ore!ac+eC pa$ +e n+ov razvo+ done$!e &e*#o2no *#!ov!+en'Naro.to +e to zra/eno * prv ne$o!$o godna rada' ato "e&o #e prvo neto deta!+n+epoza2avt #va$& od n+'

4')'1' I*"&)e!a i&a 4 "!"4 !a 4=i!4 -ii5aC ! &a$#&a!na #!a * nao+#port#$o+ pra$# poznata $ao FF&a$#&a!na #nagaFF7' va vr#ta #!e $ara$tere&a$#&a!na naprezan+a &"a .ove$a * zo&etr+#$o& re/&* 2ez vre&en#$ogogran.en+a ! podzan+e& &a$#&a!nog tereta' ( zav#no#t od ve!.ne *g!a * zg!o2*Codno#no d*/ne &"aC ve!.na &a$#&a!ne #!e #e &en+a S!$a 37'

26

F(v)

F

Fmax

vv

max

F (l)

F

lxsred

Fmax


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S!$a 3'

S!$a 4'


28/53

S&ika .

Poto +e vre&e #po!+avan+a ogran.enoC *#pen+ #* on #port#tC $o+ #* * #tan+*da rea!z*+* ve"* #!* za $rat$o vre&eC to zna. da #* ef$a#n+C +er o#novna od!$aef$a#no#t +e ve"a rea!zac+a #!e * #pecf.n& po$ret&a' Na+ve +e za#t*p!+ena *at!et#$& #$o$ov&a'4')'3' I*"&)e!a i&a 4 "!"4 !a ,$'i!4 k$a5e!)a -ii5aC ! 2rzn#$a #!a * nao+

#port#$o+ pra$# poznata $ao FF2rzn#$a #nagaFF7' Pred#tav!+a #po#o2no#t da #port#tarea!z*+e to ve"* #!* pr ve!$& 2rzna&a po$reta S!$a 67' Pr .e&* #e t po$ret zvode

S&ika .

#a *2rzan+e&' I#po!+ava #e *to!$o veC *$o!$o #e po$ret zvode ve"& *2rzan+e& nad*/e& p*t*' a#t*p!+ena +e * ve"n #portova at!et#$a 2acan+aC dzan+e tegovaC *tev *#port#$& gra&aC *darc * 2o$#*C zave#!a+ * p!van+* td'7'

4')'4' ( to$* %ie+"i!)e+ $aana *#avravan+* $ontra$t!n #vo+#tava &"aCprv ne$o!$o godnaC $ada $od pove"an+a ef$a#no#t do&nra opta fz.$a prpre&aCna+ve #e rad na pove"an+* &a$#&a!ne #!e #v o#novn &"n gr*paC $ao on&"aC $o+ #* na+ve optere"en pr zvoen+* ta$&.ar#$e ve/2e' va$v& na.no&rada po#t/* #e tr c!+a a' &" #e nav$ava+* na te/a$ fz.$ radH 2' pored pove"an+a &a$#&a!ne #!eC ova$av rad poztvno *t"e na pove"an+edr*g vdova #po!+avan+a &"ne #!eH c' ova$v& na.no& rada zgra*+e #e #pecf.n FFf*n$cona!n f*nda&entFF za da!+rad na pove"an+* ef$a#no#t' ( $a#n+e& perod* rada #a #port#t&aC $ada po.n+e dado&nra #pec+a!na fz.$a prpre&aC * ve"o+ &er #a rad na *#avravan+* dr*g vdova#po!+avan+a &"ne #!e' Pre&a to&eC va/no +e da #port#t ** * ta+ perod ade$vatnoprpre&!+en #a to 2o!+& rez*!tato&' Po#!e ne$o!$o godna ta$vog rada procent*a!na za#t*p!+eno#t ve/2 za razvo+&a$#&a!ne #!e #e #&an+*+e o#& * on& #portov&aC gde +e ta vr#ta #!e vode"a7C apove"ava #e za#t*p!+eno#t ve/2 za *#avravan+e dr*g na.na #po!+avan+a &"ne#!eC to zna. da rad po#ta+e #ve #pecf.n+' %o +e veo&a va/noC +er ef$a#no#t +edre$tno zav#na od #tepena rea!zac+e #!e'

2

F(v)

F

v


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Sva$a #port#$a a$tvno#t zateva #pecf.ne for&e #po!+avan+a #!eC to zna. dapr z2or* #red#tava &etoda trennga o to&e tre2a vodt ra.*na' Da 2#&o &og! to2o!+e da #ag!eda&o &etode razv+an+a po+edn vr#ta &"ne #!eC tre2a na+pre davd&o na $o+& o#novn& prncp&a #e te &etode za#nva+*' Pre&a ,'


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o2.no na +edno& trenng* zvode 5-6 ve/2' ( #va$o+ ve/2 &a+* po 5-6 do 10 #er+a #a1-3 ponav!+an+a' Me#" i'"-e#$i)ki !a*$e'a!)a.2.no #e $or#t to +e do#ta reda$ #!*.a+7 $aodop*n#$o #red#tvo $od pove"an+a &"ne #!eC #e& * ne$& #!*.a+ev&a' Na pr&erCpr!$o& zvoen+a ne$ e!e&enata * #port#$o+ g&na#tcC $ada +e potre2no #po!+avan+eznatnog #tat.nog naprezan+a * #pecf.n& *#!ov&a' or#tan +eC $ada +e potre2norazvt &a$#&a!n #!* ta&oC gde ne&a potre2e za n+en& 2rz& #po!+avan+e&' %renngC* $o+e& $or#t&o ove ve/2eC ne zateva &nogo vre&ena ne zateva ne$e po#e2ne*#!ove' Do2ar z2or ve/2 o&og*"ava da *t.e&o na razvo+ #!e #v &"n gr*paC $ao na razvo+ #!e po+edn &"n gr*pa * potre2n& po!o/a+&a'


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dve vr#te optere"en+a E &a$#&a!no ! #*2&a$#&a!no &a!o' ,e!$o optere"en+e tre2ada o2ez2ed ve!$ prra#t &a$#&a!ne #!eC a rad #a &a!& optere"en+&a razv+an+e#po#o2no#t za 2rzo zvoen+e po$reta'


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%a2e!a 1' Dozran+e ve/2 za po$ret!+vo#t

U e#a*i $a'%")a *"k$e#&)i%"#i "$i)e!#a3i"!" 4k4*a! ,$") *"!a%&)a!)a 4 %i-e$i)a-aC

Naziv zgloba Poeti!i "#o$ti%ti

10 E 14 godna 15 godna ve.&a 50 E 60 80 E 90 90 E 100*$ 45 E 50 60 E ;0 60 E ;0

Ra&e 45 E 50 50 E 60 50 E 60a$at 15 E )0 )0 E )5 )0 E )5a$a )0 E )5 30 E 35 30 E 35

o!eno 15 E )0 )0 E )5 )0 E )5S$o.n zg!o2 15 E )0 )0 E )5 )0 E )5

U e#a*i "$=a%a!)a *"k$e#&)i%"#i 4k4*a! ,$") *"!a%&)a!)a 4 %i- e$i)a-aC

Naziv zgloba Dozi$a&e.&a 40 E 50*$ 30 E 40

Ra&e 30 E 40a$at )0 E )5a$a )0 E )5

o!eno )0 E )5S$o.n zg!o2 10 E 15

32


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N+e potre2no radt na po#tzan+* &a$#&a!no &og*"e po$ret!+vo#t' Sa#v& +edovo!+no razvt +e to!$oC da #e po$ret vre #!o2odnoC 2ez nepotre2nog troen+a energ+ena prav!no zvoen+e po$reta' ,e!.na po$ret!+vo#t tre2a da 2*de neto ve"a od&a$#&a!ne a&p!t*deC $o+o& po$ret tre2a zve#t' ( ve"n #portova na+ve" zna.a+ &apo$ret!+vo#t * zg!o2ov&a $*$aC $.&e ra&ena' a *#avravan+e po$ret!+vo#t $or#t&o ve/2eC * $o+&a +e o#novna or+entac+a*#&erena na pove"an+e a&p!t*de po$reta' vde &a&o dva &etoda a$tvn pa#vn'od a$tvnog #e pove"an+e po$ret!+vo#t * ne$o& zg!o2* po#t/e *z po&o" &"aC $o+vre po$rete * to& zg!o2*C do$ #e $od pa#vnog $or#te #po!+ne #!e' ,e/2e #e zvode *#er+a&a #a po ne$o!$o ponav!+an+e * #va$o+ %a2e!a 17' Na *#avravan+* odr/avan+*po$ret!+vo#t potre2no +e radt #va$odnevno'

>.>. O*"$a%ak *"$#i#a. porava$ * trena/no& proce#* &a #to ta$o va/n* *!og* $ao optere"en+e'2ez2evan+e ne#&etanog *#penog oporav$a po#!e ve!$ optere"en+a ne+va/n+ +e*#!ov da #e rta& rada * o$vr* &$roc$!*#a nor&a!no odv+a' ,a/no +e da #e #port#tpo#!e FF*darnFF trennga oporave do* * #tan+e #*peroporav$a za #!ede" FF*darnFFtrenng' 2og toga #e * o$vr* trena/nog proce#a pr&en+*+* raz!.ta #red#tva oporav$aC$o+a #e de!e na tr gr*pe trena/naC &edcn#$o-2o!o$a p#o!o$a' T$e!a=!a#red#tva oporav$a #* o#novna #red#tva $o+a doprno#e nor&a!no&oporav$* #port#ta' N+ova pr&enaC *#tvarC pred#tav!+a prav!no $o&2novan+eoptere"en+a * to$* trena/nog proce#aC prav!no p!anran+e po+edn trennga * o$vr*$o+ +e predveno $or"en+e po#e2n ve/2 *#&eren $a$o na pod#tcan+e 2r/egoporav$aC ta$o na $ontro!* *#peno#t proce#a oporav$a' Mei3i!k",i"&"ka $e#%a&og* da #e pode!e na racona!n* #ran*#port#taC dop*n#$a #red#tva * #ran fzoterape*t#$a #red#tva' Ra3i"!a&!a i$a!a

+e o#novn pred*#!ov za nor&a!no 2av!+en+e #porto&' rganz&* #* potre2ne ran+ve&ater+e $o+e ga #na2deva+* energ+o& graevn#$& &ater+a!o&C a to #*,e&a!/e%i!e-a#i i 4+&)e!i i$a#i' #& togaC za nor&a!no odv+an+e &eta2o!z&a *organz&*C neopodno +e pr#*#tvo %i#a-i!a -i!e$a&a %"e' $o +e #ranaorganzovana * #$!ad* #a zatev&aC $o+e #port po#tav!+a pred #port#teC onda ne 2tre2a!o da 2*de pro2!e&a' Ina.eC na+2o!+e +e a$o #e #rana #port#ta organz*+e * #$!ad*#a prav!&aC $o+a #* #e #!o/!a $roz veve$ovno #$*#tvo nacona!ne $*n+e' I#ptvan+a#* po$aza!a da #* e#t o#novn art$a!a $o+e #&o na2ro+a!7 pr#*tn * nacona!n&$*n+a&a * #t& proporc+a&aC 2ez o2zra na to o $o+o+ #e $*n+ rad'


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34


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. SISTEM PRIKUPLJANJA INFORMA7IJA $ontro!a trenrano#t7.

Da 2 #&o &og! *#peno da *prav!+a&o trenngo& #port#taC potre2no +e #tvort##te& pr$*p!+an+a nfor&ac+a o #v& po$azate!+&a fa$tor&a od $o+ zav# ef$a#no#t rez*!tat' Na 2az ta$v nfor&ac+a *no#e #e $ore$c+e * progra& trennga' (#peno#t*prav!+an+a trena/n& proce#o& zav# od toga * $o+o+ &er +e ##te& pr$*p!+an+anfor&ac+a o #tan+* #port#ta do2ar * $o+o+ &er o&og*"*+e *vd * #ve a#pe$tetrenrano#t' %o &o/e da #e po#tgne $roz !a2orator+#$a te#tran+aC ana!z* ta$&.ar#$ea$tvno#t $ontn*rano pra"en+e trena/n efe$ata $roz rea!zac+* trena/nog proce#a'

.1. La,"$a#"$i)ka #e#i$a!)a. a2orator+#$o #ptvan+e prepor*.!+vo +a o2avt * dr*go& de!* prpre&nogperoda' %o& pr!$o& #e *tvr*+e nvo opte fz.$e prpre&!+eno#t #port#ta' Pod t&e#e podraz*&eva &eren+e &a$#&a!ne #!e #v o#novn &"n gr*paC $ao onC $o+e#* * za2rano+ #port#$o+ d#cp!n na+ve optere"ene' ( #pecf.n& po$ret&a #e &ere one vr#te #!eC $o+e #* $ara$ter#t.ne za ta+ #port' I#to ta$o #e &ere energet#$e#po#o2no#t $ao po$ret!+vo#t * zg!o2ov&a' Dovo!+no +e da #port#t po$a/*zadovo!+ava+*" rez*!tat pre&a nor&atv&a $o+ #* za te potre2e zraen' NaravnoCpretodno +e potre2no pro" $roz deta!+an zdrav#tven preg!edC aC pre&a potre2C $rozdr*ga #ptvan+a *tvrvan+e p#o!o$ogC #oc+a!nog #tat*#a td'7'

.2. A!a&i'a #ak-i/a$ke ak#i%!"#i. na!za ta$&.ar#$e a$tvno#t na& o&og*"ava da zdvo+&o fa$toreC od $o+zav# ef$a#no#t rez*!tat * za2rano+ #port#$o+ a$tvno#t da do#ta precznoprocen+*+e&o na $o& #e nvo* on na!aze' Naro.to #e tre2a poza2avt odrevan+e&nvoa ef$a#no#t $o+ o2ez2e*+e po#tzan+e odreenog rez*!tata' Pored toga po&o"*ove ana!ze &o/e&o da *tvrd&o $o!.n* radaC $o+ tre2a o2avt na ta$&"en+*C z .ega#e ta+ rad #a#to+' %a$o do!az&o do #aznan+a za ta ta.no nae #port#te tre2a daprpre&a&o' Bez deta!+nog pro*.avan+a #pecf$e #port#$e a$tvno#t ne &o/e #e retptan+e *#penog *prav!+an+a prpre&o& vr*n#$ #port#taC +er #a&o * to& #!*.a+*po#ta+e &og*"e #a.nt ade$vatne &ode!#$e $ara$ter#t$e' na.a+ ovog &etoda +e *to&eC to $o!$o god &er! te#tra! #port#te * !a2orator+#$& *#!ov&a ! na ne$ dr*gna.nC & ne &o/e&o da na o#nov* rez*!tata t &eren+a #a#v& preczno $a/e&o da !

+e #port#ta #pre&an da po#tgne do2ar rez*!tat ! ne' ( $ra+n+o+ &er rez*!tat #e #tvarata&oC gde #port#ta trenra gde #e ta$&.C a ne * !a2orator+a&aC Na o#nov*!a2orator+#$ &eren+a & &o/e&o #a&o da *tvrd&o $o!$ +e nvo opte fz.$eprpre&!+eno#t #port#ta da procen&o da ! ta+ nvo zadovo!+ava' $o zadovo!+avaC onda#port#t po#ed*+* dovo!+n* f*n$cona!n* pod!og* za *#pean rad na da!+e& pove"an+*ef$a#no#t'

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.>. F"$-i$a!)e i#e-a. va$av ##te& pr$*p!+an+a nfor&ac+a o2ez2e*+e trener* #ve neopodne C to +e

+o va/n+eC pravovre&ene nfor&ac+e za *#peno *prav!+an+e trenngo&' a2orator+#$a te#tran+a na& o2ez2e*+* nfor&ac+e o #tan+* opte fz.$eprpre&!+eno#t #port#ta' Na o#nov* toga &o/e da #e procen da ! organza& #port#te&o/e da o2ez2ed dovo!+no energ+e za rad na trennz&a za *#pean oporava$' at&da ! &" &og* da zdr/e #va optere"en+aC $o+&a #* podvrgn*t na trennz&a C na$ra+*C da ! +e po$ret!+vo#t * zg!o2ov&a zadovo!+ava+*"a' na!za ta$&.ar#$e a$tvno#t na& o&og*"ava zdva+an+e fa$toraC od $o+ zav#rez*!tat odrevan+e nvoa ef$a#no#t potre2nog za o#tvarvan+e p!anranog rez*!tata'I#to ta$o na& o&og*"ava da prat&oC $a$o #e ef$a#no#t $re"e $roz #er+* ta$&.en+a' IC na $ra+*C $ontn*rano pra"en+e trena/n efe$ata $roz rea!zac+* trena/nogproce#a na& o&og*"ava pra"en+e fa$toraC od $o+ zav# rez*!tatC pra$t.no#va$odnevnoC $roz &ode!#$e trenngeC $ao pra"en+e nvoa ef$a#no#tC $o+ #e na t&trennz&a po#t/e' $o prat&o $a$o #e nvo ef$a#no#t $re"e * to$* trena/nog proce#a *pore*+e&o ga #a ef$a#no"* o#tvareno& na ta$&.en+&a * to$* #ezoneC onda #&o*&og*"no#t da za g!avno ta$&.en+e ef$a#no#t dovede&o do p!anranog nvoa'

. ORGANI0A7IJA RADA U TOKU TRENANOG PRO7ESA t$ rad7. Pr!$o& rea!zac+e p!ana progra&a rada * to$* trena/nog proce#a &og* #e +avtraz!.t pro2!e& za .+e reavan+e n+e dovo!+no znan+e $o+e po#ed*+e trener' ( zav#no#tod toga o $o+e& #e pro2!e&* radC trener &o/e da $on#*!t*+e ! da anga/*+e #tr*.n+a$ez raz!.t o2!a#t' % #tr*.n+acC za+edno #a #ta!n& #aradnc&a treneraC .ne t& $o+rea!z*+e progra& rada' NaravnoC centra!na fg*raC o$o $o+e #e #ve vrtC +e *ve$ trener'Po$*a"e&o da *$rat$o pr$a/e&o $a$o 2 tre2a!o da zg!eda t$ rad * to$*trena/nog proce#a' ( #provoen+* p!ana progra&a rada trener* po&a/* #!ede"#tr*.n+ac teno!og #portaC p#o!ogC !e$arC n*trcon#taC fzoterape*tC 2o&ean.arCpo&o.n trener' T$e!e$r*$ovod ce!o$*pn& rado&' Pre #vega on zra*+e p!an progra& rada zanaredn perod organz*+e n+egov* rea!zac+*' Na o#nov* odreen po$azate!+a on*prav!+a prpre&o& #port#ta za ta$&.en+a * to$* #ezoneC ! za na#t*pe na *ta$&ca&a* o$vr* !ge #!.no' ( to$* rada &og* da #e po+ave raz!.t pro2!e& za .+e raavan+eve n+e dovo!+no znan+eC $o+e +e trener #te$ao pr!$o& $o!ovan+a da!+eg *#avravan+a'ada trener *o. pro2!e& defne gaC onda &o/e da anga/*+e odgovara+*"eg#tr*.n+a$a z t&a za n+egovo reavan+e' Po#!e zvrene ana!ze zdva+an+a raz!ogaC

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z2og $o+ #e pro2!e& po+avoC da+* #e prepor*$e na o#nov* $o+ trener &o/e da zvrodgovara+*"e $ore$c+e * p!an* progra&* rada' Te!"&"+ *"$#a+e #tr*.n+a$ $o+ pred#tav!+a vez* z&e* #port#$e na*$e pra$#e' N+egov po#ao +e da prona!az ade$vatn* pr&en* rez*!tata f*nda&enta!nna*.n #tra/van+a * #port#$o+ pra$#' adata$ &* +e da zvr ana!z* zdvo+enogpro2!e&a * trenng*C ona$o $a$o +e to defn#ao trenerC da zdvo+ raz!oge z2og $o+ +edo pro2!e&a do!o daC a$o +e to potre2noC po&ogne * zrad odgovara+*" &era zareavan+e tog pro2!e&a' Pi"&"+.Bez o2zra na to to #va$ trener &ora da 2*de po&a!o p#o!ogC &og*da #e po+ave pro2!e& za .+e prevaz!a/en+e &* +e potre2na po&o" profe#ona!nogp#o!oga' Sva$ #port#ta +e !.no#t za #e2e potre2an &* +e po#e2an pr#t*p trenera'P#o!og po&a/e trener* da 2r/e 2o!+e *pozna #port#t*C to "e &* po&o" da o#tvar#a n+& do2r* #aradn+* * to$* trena/nog proce#a' %o +e veo&a va/noC +er a$o po#to+pro2!e& * &e*#o2no+ $o&*n$ac+ z&e* trenera #port#teC onda &otvac+a padaCto *ve$ negatvno *t.e na rez*!tate' Pored togaC 2o!+e poznavan+e o#o2na !.no#t#port#ta o&og*"ava trener* da #tvor *#!ove za do2r* #aradn+* z&e* #port#ta $o+ #*.!anov gr*pe $o+a za+edno trenra' Po#e2no +e to va/no * e$pn& #portov&aC +er ta&o#port#t ne #a&o to za+edno trenra+*C ve" za+edno na#t*pa+* na ta$&"en+&a' P#o!og&o/e do#ta da po&ogne pr!$o& #a#tav!+an+a e$pe $or#te" #oco&etr+#$ &etod7'Naravno * #v& o#ta!& #!*.a+ev&a C a$o #e po+av ne$ pro2!e&C #avet p#o!oga&og* po&o" trener* da ga prevaze' Leka$.,eo&a va/an .!an t&a' Sport#tC $ao #v o#ta! !+*dC &og* da o2o!e odraz!.t 2o!e#t' %a$oeC * to$* trena/nog proce#aC &o/e da doe do razn povreda$o+e na $ra"e ! d*/e vre&e one&og*"ava+* #port#t* da nor&a!no trenra' ( #v& t!*.a+ev&a na #cen* #t*pa !e$ar' N+egov zadata$ +e da #port#t* vrat * ta$vo #tan+e da&o/e opet nor&a!no da rad' NaravnoC .e#to &a&o #!*.a+ da n+e potre2no da #port#tapotp*no &r*+eC ve" &o/e da rad #&an+en& ntenzteto& ne$e de!ove p!ana progra&a pa$ rea!z*+eC a da to ne *t.e negatvno na n+egovo zdrav!+e' %* +e veo&a2tna do2ra #aradn+a z&e* trenera !e$araC a ta$oe +e va/no da !e$ar do2ro pozna+e#port#te #a $o+&a radC n+ove nav$eC *#!ove * $o+&a /ve trenra+* #!.no' %o "e &*po&o" da 2r/e !a$e raava n+ove zdrav#tvene pro2!e&e' e$ar ta$oe &a va/n**!og* $od event*a!ne pr&ene &edcn#$o-2o!o$ #red#tava za oporava$' N4#$i3i"!i#a.de$vatna #rana +e veo&a va/na za #ve #port#te' Dana# +ete&po na.n /vota ta$avC da za ne$e #tvar +edno#tavno ne&a vre&ena' ( ta$vo+#t*ac+C veo&a .e#toC naro.to * ve!$& gradov&aC &o/e da #e de# da #e #port#tneade$vatno raneC to #e negatvno odra/ava na n+ove #port#$e rez*!tateC pa nazdrav!+e' Po&o" n*trcon#te 2 #e #a#to+a!a * to&e da on na o#nov* ana!ze *#!ova *$o+&a #port#ta /v trenraC n+egov #$!ono#tC nav$a #!.no da odgovara+*"eprepor*$e za organzovan+e n+egove #raneC $a$o 2 ona 2!a * #$!ad* #a zatev&aza2rane #port#$e d#cp!ne' Fi'i"#e$a*e4#.Aedan od o#novn po$azate!+aC po&o"* $o+ #e vr *prav!+an+etrena/n& proce#o&C +e oporava$ #port#te' Pored trena/n #red#tava za oporava$C .+*pr&en* p!anra #provod trenerC pr&en+*+* #e &edcn#$o-2o!o$a' %* va/no &e#to&a fzoterape*t $o+ deo t &era #provod' NaravnoC pr&en* t &era p!anra trener'Pored togaC * to$* rea2!tac+e #port#te po#!e povrede ! ne$e 2o!e#t &og* da #e#provode odgovara+*"e proced*re na o#nov* prepor*$e !e$ara' %a$oe &o/e da #e*$a/e potre2a za ntervenc+o& fzoterape*ta * to$* ta$&.en+a ! trennga $ada doedo ne$e povrede' Bi"-ea!i/a$.Do n+egovog anga/ovan+a do!az * #!*.a+* da trener *o. 2tn+aod#t*pan+a * tenc zvoen+a ta$&.ar#$ po$reta #port#teC za $o+a procen danegatvno *t.* na rez*!tat' Bo&ean.ar na o#nov* odgovara+*" ana!za tre2a da*tvrd * $o+o+ &er #* ta od#t*pan+a tetna da ! +e &og*"e #pravt' at& da+eprepor*$e na o#nov* $o+ trener &o/e da zvr odgovara+*"e $ore$c+e * #vo& rad*Ca$o +e to #vr##odno'

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P"-"5!i #$e!e$i.Po&a/* g!avno& trener* * rea!zac+ n+egovog p!ana progra&a rada' ada trener #provod trenng #a ve"& 2ro+e& #port#taC ! rad #a ne$o&e$po& * #port#$& gra&aC onda &* +e za to potre2na po&o"' a t* #vr* on &a nara#po!agan+* 2are& 2 ta$o tre2a!o da 2*de7 ne$o!$o $va!f$ovan treneraC $o+ #apo+edn& gr*pa&a #port#ta rea!z*+* zadat$e do2+ene od g!avnog trenera' Na pr&erC$ada +e * ptan+* f*d2a!#$a e$paC +edan trener rad #a nava!n& gra.&aC dr*g #aod2ra&2en&C tre" #a go!&an&aC .etvrt * teretan na *#avravan+* raz!.t o2!$a#po!+avan+a &"ne #!e td' NaravnoC #ve to g!avn trener p!anra * #$!ad* #a #vo+&ta$t.$& za!&a za pred#to+e"e na#t*pe' Pre&a to&eC pod t$& rado& * #port* podraz*&eva&o #aradn+* trenera #a#tr*.n+ac&a z raz!.t o2!a#t &*!td#cp!narn pr#t*p7C * #!* to *#pen+erea!zac+e n+egovog p!ana progra&a rada' NaravnoC +o +edno& napo&n+e&oC da +ecentra!na !.no#t * to& ##te&* *ve$ trener #$!+*.vo od n+ega zav# $o+ "eC * $o+o+&erC od #tr*.n+a$a z dr*g o2!a#t 2t anga/ovan' Aedno ta$o +e &og*"e o#tvart*#peno f*n$con#an+e t&a'

H. UPRAVLJANJE TRENINGOM U POJEDINIM SPORTOVIMA.

Sada na& +o #a&o preo#ta+e da vd&o $a$o 2 &og!o da #eC na o#nov* #vegapretodno z!o/enogC organz*+e *prav!+an+e trenngo& * po+edn& #portov&a' NaravnoCva/no +e napo&en*t da ovo va/ #a&o za vr*n#$e #port#teC $o+ #* pro! $roz veo&ado2r* vegodn+* prpre&* do#tg! dovo!+no v#o$ nvo ef$a#no#t opte fz.$eprpre&!+eno#t' Prvo neto o ono&e to +e za+edn.$o za organzac+* *prav!+an+atrenngo& * #v& #portov&a' Na po.et$* #va$og &a$roc$!*#a potre2no +e zvrt ne$o!$o va/n prpre&nradn+ a' Defn#at ono to .n ef$a#no#t * to& #port* $ao nvo te ef$a#no#t $o+ +epotre2no do#t" rad po#tzan+a p!anranog rez*!tata na g!avno& ta$&.en+* #ezone !$o+ +e potre2no de&on#trrat na *ta$&ca&a * o$vr* !ge' 2' dredt dat*& !a2orator+#$ te#tran+a rad *tvrvan+a nvoa opte fz.$eprpre&!+eno#t' 2.no +e to $ra+ prvog ! po.eta$ dr*gog de!a prpre&nog peroda' c' Izvrt ana!z* ta$&.ar#$e a$tvno#t to $a$o $od #port#ta #a $o+&a rad&oCta$o $od ve"eg 2ro+a dr*gC rad zrade nor&atva &ode!a' %o "e na& o&og*"t dadoe&o do $or#n nfor&ac+a o to&e za ta ta.no nae #port#te tre2a da prpre&a&oa ta$oe za ade$vatno p!anran+e progra&ran+e rada' d' Prpre&t odreen 2ro+ &ode!#$ trennga za po+edne po$azate!+eC od $o+zav# rez*!tat * za2rano+ #port#$o+ d#cp!n' Pr .e&* #ta!no tre2a &at * vd* da +eaa*#a3i)a 4%ek *e3ifi/!a' e' Prpre&t ve/2e po&o"* $o+ "e da #e prat proce# oporav$a po#!e FF*darnFFtrennga' f' Prpre&t ta$t.$* var+ant* na#t*pa na ta$&.en+&a ! ne$o!$o var+ant a$o #* ptan+* #port#$e gre ! 2or!a.$ #portov7 $o+a 2 2!a *#$!aena #a na.no& rada naFF*darn&FF trennz&a' g' Iza2rat #tr*.n+a$e z raz!.t o2!a#t $o+ "e da .ne #tr*.n t& vd g!' 67' SportovC $o+e #&o oda2ra! $ao pr&ere za !*#trac+* &og*"no#t organzovan+a*prav!+an+a trenngo&C reprezent*+* po+edne gr*pe #portova' Prncp *prav!+an+aC $o+ "e2t pr$azanC &og* da #e pr&ene * o#ta!& #portov&a z te gr*pe'

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H.1. P&i%a!)e. P!van+e #pada * c$!.ne #portove' Rad #eC pr!$o& na#t*pa na ta$&.en+&aCodv+a *g!avno& *+edna.en& ntenzteto& * anaero2no+ g!$o!t.$o+7 ! &eovto+energet#$o+ zonC * zav#no#t od d*/ne #taze' vo #e odno# na d#cp!ne zo!&p+#$og progra&a' ao pr&erC ana!zra.e&o prpre&an+e +edne p!va.ceC $o+a #e ta$&.!a nad#tanca&a 50 100& #!o2odn& #t!o&' Brzna p!van+a $od p!va.a zav#C * na+ve"o+ &erC od ef$a#no#t zave#!a+aC to*#tvar pred#tav!+a ef$a#no#t * p!van+*' %o zna. da a$o /e!&o da p!va.C #a $o+&a#ara*+e&oC napred*+*C onda +e potre2no #ve napore *#&ert na pove"an+e n+oveef$a#no#t * zvoen+* zave#!a+a' ,e!$ 2ro+ trenera ef$a#no#t $od #vo+ p!va.a pratna ta+ na.nC to 2ro+ zave#!a+e pr!$o& #av!avan+a ta$&.ar#$e d#tance' ,e" +eodavno *#tanov!+eno da a$o p!va. *#pe da ta$&.ar#$* d#tanc* #av!ada &an+&2ro+e& zave#!a+a nego na pretodn& ta$&.en+&aC pod *#!ovo& da +e fre$venc+azave#!a+a za +ednc* vre&ena o#ta!a #taC onda &o/e da #e o.e$*+e po#tzan+e 2o!+egrez*!tata' da2rana p!va.ca +e na g!avno& ta$&.en+* * pretodno+ #ezon o#tvar!a#!ede"e rez*!tate 50& #!o2odno E )9C5#e$' #a 38 zave#!a+a 100& #!o2odno E103C5&n' Prv 50& +e to& pr!$o& prep!va!a za 30C0#e$' #a 36 zave#!a+aC a dr*g50& #a 38 zave#!a+a' %a$oe +e *tvreno da +e neto #!a2+e zvod!a #tartn #$o$ o$retpo#!e prv 50&' Da!+& #ptvan+e& #e do!o do za$!+*.$a da +e raz!og to&e neto n/nvo 2rzn#$e #!e &"a nog*C a to +e *#tanov!+eno !a2orator+#$& te#tran+e& *pretodno+ #ezon' ao c!+ za #!ede"* #ezon* odreeno +e po#tzan+e rez*!tata );C8-)8C0#e$' na 50!o2odno *z #t* fre$venc+* 2 to 2!o 36 zave#!a+a7 1H00C0&n' na 100& #!o2odno to2 *z #t* fre$venc+* 2!o )8C4#e$' #a 34 zave#!a+a na prv 50&C 36 zave#!a+a na dr*g50&7' %a$oe +e potre2no pod" nvo 2rzn#$e #!e &"a nog*C to 2 tre2a!o poztvnoda #e odraz na 2o!+e zvoen+e #tarta o$reta' a ocen+van+e $va!teta zvoen+a #tarta o$reta po#to+ odreen 2ro+ &eren+a o2+av!+en * #tr*.no+ !terat*r 2#a!+a&ovCNvand7' 2.no #e to rad ta$o to #e $od ve"eg 2ro+a p!va.a na ta$&.en+&a &ervre&e #av!avan+a prv 10-1)C5& po#!e #tarta o$retaC a zat& #e na o#nov* togazra*+* nor&atv' Po zavret$* prvog de!a prpre&nog peroda p!va.ca +e na trennz&a do#tg!ap!anrane o2&e rada * #v& energet#$& zona&a' Na FF#*v&FF trennz&a +eC ta$oeCdo#tgn*t p!anran o2& rada na raz!.t& o2!c&a #po!+avan+a &"ne #!e'a2orator+#$o te#tran+eC o2av!+eno * to& perod*C po$aza!o +e do2re rez*!tate $a$o $odenerget#$ po$azate!+aC ta$o $od po$azate!+a #!e #v o#novn &"n gr*pa $odpo$ret!+vo#t' od 2rzn#$e #!e &"a nog* reg#trovano +e zna.a+no pove"an+eC to #epoztvno odraz!o na zvoen+e #tartnog #$o$a o$reta na ta$&.en+&a' Pretodno +e*#tanov!+eno da #e po$azate!+ zdrav#tvenogC p#o!o$og #oc+a!nog #tat*#a na!aze *granca&a nor&a!e' Ina.e #v trennz odr/ava! #* #e * 2azen* o!&p+#$ d&enz+a' ,e" +e ne$o!$o p*ta #ta$n*to da +e aa*#a3i)a 4%ek *e3ifi/!a' %o zna. da a$o/e!&o nae p!va.e da #pre&&o za po#tzan+e odreenog rez*!tataC onda 2 naFF*darn&FF trennz&a tre2a!o deonce * #er+a&a da p!va+* ono& 2rzno&C $o+a +e za topotre2na' ( #$!ad* #a t& za potre2e trennga zra*+* #e po#e2ne ta2!ce ntenzteta zapo+edne p!va.e' ada #e rad o p!va.c $o+a +e oda2ranaC ta2!ca $o+a +e zraena zan+ene potre2e pr$azana +e * %a2e! )' na #!*/ za to da p!va.ca zna $o+e rez*!tatetre2a da po#t/e na FF*darn&FF o#ta!& trennz&a'

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M '(% )00* +,* +-* +2* +0* ,-* ,0*

-0 1';) )9'0 )9'6 30'; 31'6 3)'3 34'3 36').- 1'68 44'6 45'5 46'9 48'4 49'; 5)'4 56'0

)00 1'64 101'0 10)'1 104'1 106'3 10;'6 111'9 116'3)-0 1'59 134'3 136') 139'4 14)'; 144'9 151'1 158'1200 1'54 )10'0 )1)'5 )1;'0 ))0'8 ))3'9 )3)'; )4)'6300 1'4; 3)4'0 3)8'3 334'3 34)') 34;'3 400'0 414')/00 1'43 439'; 445'; 454'1 503'0 510'1 5);'9 54;'800 1'39 ;11'; ;)1') ;34'5 ;56') 800'0 8)8'5 900'0,00 1'35 95)'6 1004'; 10)9'9 1050'4 1101') 1141'8 1));';Napomena: kod planiranih najboljih rezultata dodaje se 1 sekund zbog toga to nema

startnog skokaPoznato +e da +e za *#peno organzovan+e *prav!+an+a trenngo& neopodno o2ez2edtredovan pr!v nfor&ac+a o #tan+* #!ede" po$azate!+a

- aero2n #po#o2no#tH- anaero2n #po#o2no#t $a$o !a$tatne ta$o a!a$tatne $o&ponente7H- ef$a#no#t ten$eH- 2rzne oporav$a po#!e FF*darnFF trennga'

ada prpre&a&o p!va.e * to$* #ezoneC potre2no +e #ta!no pratt ove fa$tore znat na $o& #e nvo* * dato& tren*t$* na!aze' ,e" +e re.eno da +e na+pogodn+ na.nza procen+van+e ov fa$tora na trenng* ta+C da #e on #tave * *#!ove $ada #*&a$#&a!no optere"enC a zat& na o#nov* po#tgn*t rez*!tata #port#ta &o/e da #eprocen na $o& #e nvo* t fa$tor na!aze' a t* #vr* &og* da po#!*/e &ode! trenngaC$o+ #* ta$o $oncpranC da &a$#&a!no optere"*+* po+edne energet#$e zvore' ( o$vr*toga prat #e ef$a#no#t' od p!va.a na 50 100& vode" zvor energ+e na ta$&.en+&a +e g!$o!t.$

!a$tatn7' na&oC da #e za *#avravan+e #po#o2no#t za rad * anaero2n& *#!ov&aC$ada #e rad o ovo& zvor* energ+eC $or#te optere"en+a $o+a tra+* od )0-30#e$' do 1C5-)&n' Intenztet rada +e #*2&a$#&a!anC to zno# na+&an+e 90-95 od &a$#&*&a nat& deonca&aC a $od $ra. deonca ve' Potre2no +e p!vat 2rzno& #to&C ! 2!#$o&ono+C $o+* p!anra&o da p!va. po#tgne na g!avno& ta$&.en+* #ezone'


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FF*darn&FF trennz&a #tovre&eno ef$a#no#t rez*!tate na ta$&.en+&aC &o/e&o naep!va.e da dovede&o do p!anrane ef$a#no#t rez*!tata za g!avno ta$&.en+e #ezone'ao !*#trac+a ne$a po#!*/ deo rez*!tata $o+e +e oda2rana p!va.ca o#tvar!a natrennz&a ta$&.en+&a to$o& #ezone %a2e!a 37'

%a2e!a 3'

Rez*!tat * trena/no+ #er+ 4 @ 50&* zagrad E 2ro+ zave#!a+a7

Rez*!tat na ta$&.en+** zagrad E 2ro+ zave#!a+a7


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#tao +e +o +edan energet#$ po$azate!+C $o+ +e potre2no prattC a to +e aero2na#po#o2no#t' ( pog!av!+* $o+e #e odno# na *#avravan+e energet#$ #po#o2no#top#an #* na.n rada $a$o +e &og*"e te #po#o2no#t &a$#&a!no opterett' Poto #&ona $ra+* prvog de!a prpre&nog peroda na o#nov* rez*!tata !a2orator+#$ te#tran+a$on#tatova! zadovo!+ava+*"e #tan+e aero2nog zvoraC preo#ta!o +e #a&o da ga $roz$or"en+e op#an na.na radaC $o+ *#tvar pred#tav!+a+* &ode!#$e trenngeCodr/ava&o na to& nvo* do $ra+a #ezone' Poto +e veo&a 2tno da #e #port#t *ved* * ade$vatan rta& rada gde #e pot*+e!og.n redo#!ed radn +ednca * orvr* &$roc$!*#aC va/no +e pratt $a$o #e odv+aoporava$ z&e* FF*darnFF trennga' %o +e va/no z2og toga da 2#&o zna! da ! +e#port#ta *ao * #tan+e #*peroporav$a ! ne' od p!va.$ trenera +e do#ta pop*!aran#!ede" na.n $ontro!e oporav$a' Na po.et$* na $ra+* #va$og trennga * o$vr* ra#p!vavan+a #p!vavan+ap!va.&a #e da+e zadata$ da p!va+* raz!.te deonce FF#redn+& te&po&FF ! FF#a po!a#nageFF' %e&po p!van+a p!va. odre*+* ndvd*a!no ve" pre&a to&e $a$o #e o#e"a+*'

$o #* +o *ve$ *&ornC to zna. nedovo!+no oporav!+enC onda +e rez*!tat neto #!a2+' a$o #* #e oporav!C onda +e vre&e do#ta do2ro' Rez*!tat * ov& ve/2a&a #e pratepo#e2no za #va$og p!va.a' d ve/2C $o+e #e $or#teC na+ra#pro#tran+en+e +e p!van+edeonca od )00-400& do 1000&C ! #er+a po 50 100& #a $rat$& pa*za&a * *$*pno&o2&* 600-1000&' on$retnoC * #!*.a+* oda2rane p!va.ceC n+o+ +e na+ve odgovara!oda p!va #er+e po 50&' $o +e te&po p!van+a 2o * pro#e$* negde o$o 85 od&a$#&*&a vd ta2e!* )7C onda +e to zna.!o da #e do#ta do2ro o#e.a #pre&na +e za#!ede" FF*darnFF trenng' ada +eC * pro#e$*C p!va!a ntenzteto& #pod 80 od&a$#&a!nogC onda +e to zna.!o da +e +o *ve$ nedovo!+no oporav!+ena' IC na $ra+*C da rez&ra&o' Poto +e zvrena ana!za na#t*pa p!va.ce * pro!o+#ezonC defn#an #* c!+ev za #!ede"*C a to +e do#tzan+e odreenog nvoa ef$a#no#t o#tvarvan+e $on$retnog rez*!tata' a2orator+#$& te#tran+e& +e *tvreno da nvo optefz.$e prpre&!+eno#t zadovo!+ava da #* #e #te$! #v *#!ov za nor&a!an rad' at& +ep!va.ca *vedena * odgovara+*" rta& rada * o$vr* &$roc$!*#aC gde #&o redovnodo2+a! nfor&ac+e o #tan+* ef$a#no#t rez*!tat&a na &ode!#$& trennz&aC $ao o#tan+* energet#$ zvora' %o na& +e o&og*"!o da 2ez ve" pro2!e&a p!va.c*dovede&o do p!anran rez*!tata na g!avno& ta$&.en+*'

H.2. F4,a&. :*d2a! +e #port#$a gra #pada * gr*p* #portova $o+ #e $ara$ter* $o&p!e$#npo!+avan+e& #v o#novn fz.$ #vo+#tava' Rad +e pro&en!+vog ntenzteta $o+ * to$*gre &o/e da varra od *&erenog do &a$#&a!nog' Pre&a to&e &a$#&a!no #*optere"ena #va tr energet#$a zvora' =$!.n po$ret #e #&en+*+* #a ac$!.n&' Sve +e to*#!ov!+eno ta$t.$& za!&a trenera a$tvno"* protvn$a' ada /e!&o da naprav&o p!an rada #a e$po&C onda &ora&oC pre #vegaC dapoe&o od toga za ta ta.no nae gra.e prpre&a&o' Pod t&e #e podraz*&eva ne#a&o *#peno odgravan+e +edne *ta$&ce' Rad #e o ve"e& 2ro+* *ta$&ca to$oezone $o+a tra+e ne$o!$o &e#ec' =!+ +e da #e $roz ce!* #ezon* odr/ava potre2an nvoef$a#no#t za to 2o!+ p!a#&an na $ra+*' Pre&a to&e potre2no +eC pre #vegaC odredt$o+ +e to nvo' %o #e rad ta$oC to #e zvr ana!za ve"eg 2ro+a *ta$&caC $o+e +e t&odgrao * pro!o+ #ezonC $ao ana!za odreenog 2ro+a *ta$&ca e$pa z #te !ge' :*d2a!#$a gra #e #a#to+ od e!e&enata greC a to #* *tev nogo& g!avo&Cdodavan+a $rat$aC #redn+a d*ga7C dr2!ngC pr&an+e voen+e !opteC pre#ecan+eCod*z&an+e td' f$a#no#t #e zra.*nava ta$oC to #e 2ro+ *#peno zveden e!e&enatapode! #a *$*pn& 2ro+e& zveden e!e&enata Bo/en$oC God$7' Na #t na.n #eana!za vr po po+edn& e!e&ent&a' %a$o do2+a&o k"efi3ie!a# efika!"#i' Napr&erC a$o +e od *$*pno zveden 800 e!e&enata *#peno zvedeno 600C onda "e

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$oefcenat ef$a#no#t zno#t 0C;5' Pored toga gra. #e * to$* *ta$&ce $re.* raz!.t&ntenzteto& zvode razne po$rete' Poto #e #v t podac #a2er*C do2+a&o $o!.n*radaC to pred#tav!+a o#novn e!e&enat $od p!anran+a FF*darnFF trennga' at& #e vrana!za pr$*p!+en podata$a' Pre #vega tre2a vdetC $o!$ +e *$*pan 2ro+ e!e&enata ten$e e$pa zve!a * to$**ta$&ce #a $o+o& ef$a#no"*' I#ptvan+a #* po$aza!a da vr*n#$e e$pe zved* *to$* *ta$&ce negde o$o ;50-800 e!e&enataC a da e$paC $o+a /e! po2ed*C &ora to&pr!$o& da de&on#trra ef$a#no#t * pro#e$* 0C;0-0C;5 * to$* ce!e *ta$&ce *odgovara+*"o+ $on$*renc+' NaravnoC n#* #v gra. * #tan+* da po#tgn* #t $oefcenatef$a#no#tC +er to pa$ zav# od &e#ta * e$pC pa +e ta$o on $od nava!n gra.a neto#podC a $od od2ra&2en neto znad pro#e$a' Na #t na.n potre2no +e 2ro+ e!e&enata $oefcenat ef$a#no#t zra.*nat za #va$o po!*vre&eC odno#no de!ove po!*vre&enanpr' #va$ 15&n'7C da 2#&o &og! da vd&o $a$o #e &en+a+* * to$* *ta$&ce' Prat#e $a$o e$pa * ce!nC ta$o #va$ gra. ponao#o2' at& #e na #t na.n vr ana!za po po+edn& e!e&ent&a to opet $a$o za ce!**ta$&c*C ta$o za po+edne de!ove' Prat #e $a$o e$pa * ce!nC ta$o #va$ gra.ponao#o2' Na $ra+* +e potre2no za2e!e/t pretr.an* &etra/* * to$* *ta$&ce * raz!.t&zona&a ntenzteta a$tvno vre&e gran+a' I#ptvan+a #* po$aza!a da gra. * to$**ta$&ce C $od vr*n#$ e$paC *&eren& te&po& pretr.e o$o 5-;$& o$o )50-300pretr.avan+a7C o$o )-3$& #av!ada+* 2rz& tr.an+e& o$o 80 do 100 *2rzan+a #prnteva7C od 90&n'C $o!$o tra+e *ta$&caC negde o$o 55 do 65&n' otpada na a$tvn* gr*' Pored toga vre #eC pre&a potre2C dr*ge ana!ze' va$av pr#t*p o&og*"ava da #e doe do do#ta preczn podata$a za p!anran+etrennga to $a$o FF*darnFF ta$o o#ta!' Pored toga to o&og*"ava *o.avan+eevent*a!n nedo#tata$a * fz.$o+ prpre& C to +e verovatno na+va/n+eC pr*/a ve!$e&og*"no#t na p!an* pr&ene raz!.t ta$t.$ var+ant na#t*pa' %o +e veo&a va/noz2og toga to #ezona tra+e do#ta d*goC a to pred#tav!+a ve!$ pro2!e& $od odr/avan+aef$a#no#t na potre2no& nvo*' 2og toga +e potre2no nfor&ac+e o ta$&.ar#$o+a$tvno#t pr$*p!+at $on#tantno to $a$o o e$p $o+* trenra&oC ta$o o o#ta!& e$pa&a#a $o+&a #e ta$&.&o'

S o2zro& na to da #ezona * #port#$& gra&a do#ta d*go tra+eC veo&a +e va/noodr/avan+e odgovara+*"eg rt&a rada * po+edn& &$roc$!*#&a' ,e" zna&o da +e potre2no * to$* #ezone #ta!no pratt fa$toreC od $o+ zav#rez*!tat' Pored ana!ze ta$&.ar#$e a$tvno#tC $o+a na& da+e do#ta nfor&ac+aC ovde +ene$e po$azate!+e neopodno pratt pre$o &ode!#$ trennga' ptere"en+a #e $od &ode!#$ trennga p!anra+* na #t na.nC $a$o +e to ve" ran+eop#anoC # t& to +e *&e#to deonca prepor*.!+vo $or#tt raz!.te ta$t.$e $o&2nac+e *#to& tra+an+*' Ne$ p*t #e *&e#to FF*darnFF trennga p!anra odgravan+e ne$epr+ate!+#$e ! trenng *ta$&ceC to +e #toC ! .a$ +o te/e pre&a #vo& *tca+* naorganza&' Do#ta +e pop*!arno $or"en+e na.na radaC gde #e optere"en+eC $o+e& 2gra. tre2a!o da 2*d* podvrgn*t na *ta$&cC #&*!ra na trenng*C a! * de!ov&a' Napr&erC poto +e FF.#toFF vre&e odgravan+a *ta$&ce neto pre$o 60&n'C onda #e topode! na ne$o!$o de!ova' Na pr&er 8@8&n' gre neto ve"& ntenzteto&C gde #epa*ze po#tepeno #$ra"*+* * to$* prpre&nog peroda'

ada po.n* ta$&.en+aC onda #e o2.no odgrava +edna *ta$&ca nede!+no' %ozna. da +e &og*"e odr/avan+e * to$* nede!+nog &$roc$!*#a #a&o +ednog FF*darnogFFtrennga' od vr*n#$ e$paC gde +e $a!endar ta$&.en+a veo&a zg*#n*tC .e#to #egra+* dve *ta$&ce nede!+noC ( to& #!*.a+* #e ne p!anra odr/avan+e FF*darnogFFtrennga' NaravnoC na #v& trennz&a +e potre2no per&anentno pratt ef$a#no#t na #tna.n $ao na *ta$&ca&a' to #e t.e $ontro!e oporav$aC po#to+ ve!$ 2ro+ ve/2 $o+e #e na trennz&aC *o$vr* zagrevan+a ! ten.$ trenngaC zvode !a$& ntenzteto&C pa +e &og*"e na

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o#nov* $va!teta n+ovog zvoen+aC pratt to$ oporav$a gra.a po#!e FF*darnFF trennga *ta$&ca' ada trener prpre&a ta$t$* za na#t*p na odreeno+ *ta$&cC tre2a!o 2 da vodra.*na o ndvd*a!n& $ara$ter#t$a&a po+edn gra.a' Sva$ gra. +e * ne$&e!e&ent&a gre *#pen+C a * ne$& +e &an+e *#peanC ve" * zav#no#t od toga na $o&&e#t* * e$p na#t*pa' %o trener &ora da *z&e * o2zr'

%a$oe 2 tre2a!o da pr$*p!+a podat$e o 2*d*.& protvnc&a' na!zo&ta$&.ar#$e a$tvno#t do!az #e do $or#n podata$a o na.n* greC prpre&!+eno#tCndvd*a!n& &og*"no#t&a 2*d*. protvn$a td' ( to& #!* ntere#antna +eprepor*$a $o+* +e dao 'Bo/en$o' n pred!a/e da #e * o$vr* ana!ze ta$&.ar#$ea$tvno#t o2rat pa/n+a na to z&e* $o+ gra.a +e raz&en+en na+ve" 2ro+ dodavan+a'%o do#ta govor o to&e $o #* no#oc gre na $o+ na"n +e organzovana gra e$pe'%&e #e trener* pr*/a &og*"no#t da prpre& odgovara+*"e protv&ere' Na ta+ na.n +e&og*"e prpre&t ne$o znenaen+eC to *ve$ dono# predno#t' va$av pr#t*p *#tvar pred#tav!+a preczn+ na.n pra.en+a on po$azate!+aC $o+etrener ve" prate' ,e"na trenera to rad na ta+ na.nC to +edno#tavno po#&atra *ta$&c*! to rade n+ov #aradnc7 nepo#redno ! p*te& vdeo#n&$a' at& na o#nov* !.n*t#a$aC o#!an+a+*" #e * na+ve"o+ &er na !.no #$*#tvoC te po$azate!+e ocen+*+*'


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po!ovn &nogo n/aC onda to &o/e da zna. da neto n+e * red* #a fz.$o& prpre&o&'Naro.to a$o #e ta$va #t*ac+a ponav!+a * ve 2or2' Pre&a to&e potre2no +e zvrtodgovara+*"e $ore$c+e * na.n* rada'


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H.. Sk"k 4 a&). S$o$ * da!+ #pada * #portove * $o+&a #e rez*!tat o#tvar*+e zava!+*+*" 2rzopo!+avan+* rea!zac+ #!e' ( ovo+ gr*p #portova po#e2an pro2!e& pred#tav!+a toC to +efa$toreC od $o+ zav# rez*!tatC potre2no do#ta preczno &ertC a to +e ne&og*"e 2ez#pec+a!ne opre&e' Pr!$o& na#t*pa na ta$&.en+&a rad #e odv+a * anaero2no+ a!a$tatno+7energet#$o+ zon' Izvod #e na+ve e#t #$o$ova' Intenztet rada +e #va$ p*t&a$#&a!an' %o zna. da +e na FF*darn&FF trennz&a a!a$tatn energet#$ zvor&a$#&a!no optere"en'


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ef$a#no#t' #nov* za to pred#tav!+a *#avravan+e fz.$ #vo+#tava' ( vez #a t&potre2no +e nag!a#t da 2ez o2zra na razvo+ ten$e teno!og+eC $o+a #e $or#t *#avre&en& or*/an& #naga&a * #vet* $od na#C +o *ve$ +e $!+*.n fa$tor * teno!og+voen+a ratn #*$o2a E .ove$' ta$o "e 2t * 2*d*"no#t' $o pa/!+vo ana!zra&o #tor+* ratovan+a a$o #e *pozna&o #a rado& #ta$n*tvo+#$ovoa * #tor+C onda &o/e&o do" do #!ede" za$!+*.a$a ( prpre& za ratC po#!e #av!adavan+a vetne $or"en+a or*/+aC da!+e #e pa/n+apo#ve"va!aC pre #vegaC fz.$o+ prpre& 2oraca' Po2ede na 2o+no& po!+* odno#!e #*C *g!avno&C vo+#$e $o+e #* *#penopr&en+va!e * to$* 2or2e &anevar znenaen+eC to +e dre$tno *#!ov!+eno nvoo&fz.$e #pre&no#t' IC na+zadC $ao po#e2no *#pene vo+#$ovoe po$aza! #* #e onC $o+ #* 2! * #tan+*da do2ro proceneC pre #vegaC fz.$e &og*"no#t #vo+ +ednca da *#peno rea!z*+*n+ove ta$t.$e za!' Po#to+ 2ez2ro+ pr&era * #tor+ ratovan+a $o+ !*#tr*+* gore navedene za$!+*.$e' S*tna ##te&aC $o+ 2 2!o #vr##odno zgradtC #a#to+ #e * to&eC da #e onpo$azate!+C $o+ $ara$ter* fz.$* #po#o2no#t vo+n$a +ednca * ce!nC $ao n+ov*2or2en* ef$a#no#tC na odreen na.n *nfcra+* $vantf$*+*' %o 2 #va$a$o o&og*"!oda #e prpre&a vo+n$a +ednca za event*a!na 2or2ena de+#tvaC $ao n+ovo*prav!+an+e * to$* t de+#tavaC podgne na v nvo po#tane *#pen+e' Pre nego to z!o/&o #*tn* onoga ta #e pred!a/eC potre2no +e o2+a#nt dvao#novna po+&aC vezana za ov* pro2!e&at$*' %o +e po+a& fz.$e prpre&!+eno#t po+a&2or2ene ef$a#no#t' ada +e vo+n$ ade$vatno fz.$ prpre&!+enC onda to zna. da +e *#tan+* da zdr/ #ve naporeC $o+ #* predven odgovara+*"& p!anov&a progra&&arada' %o zna. da +e n+egov organza& pr!agoen to&e' $vva!ent to&e * #port* +ezadovo!+ava+*" nvo opte fz.$e prpre&!+eno#t' ! do2ra fz.$a prpre&!+eno#t +e#a&o neopodan pred*#!ov za da!+ *#pean rad na pove"an+* 2or2ene ef$a#no#t' %o2 tre2a!o da #e odv+a * o$vr* ta$t.$e vatrene o2*$e' ( #port* #e to reava * o$vr*trennga za ef$a#no#t FF*darnFF trennga' Pre&a to&e prncp rada 2 tre2a!o da 2*d*#t' Sa&o to * ovo& #!*.a+* * *!oz trenera #* #tarene' Prvo +e potre2no defn#at ono to .n 2or2en* ef$a#no#t po$azate!+e od $o+ taef$a#no#t zav#' %o 2 tre2a!o da #e *rad na o#nov* ana!ze 2or2ene a$tvno#t'Redovno pra"en+e ov po$azate!+a $ao 2or2ene ef$a#no#t o2ez2e*+e ne #a&o ne$*vr#t* garanc+e #pre&no#t prpadn$a or*/an #nagaC ve" &o/e da po#!*/ $ao do#tado2ar na.n za #e!e$c+* !+*d#tva za ne$e +ednce #pec+a!ne na&eneC ocen+van+e#po#o2no#t $o&andnog $adra za voen+e +ednca * 2or2 #!' va$av pr#t*p o&og*"ava #tvaran+e nfor&aconog ##te&a $o+ 2 o2ez2edoredovno pr$*p!+an+e #v re!evantn podata$aC vezan za rea!zac+* p!ana progra&arada' at& 2 #e vr!a ana!za t podata$a dava!a nova *p*t#tva za rad' Para!e!no #at& 2 #e vr!o procen+van+e tren*tnog nvoa 2or2ene ef$a#no#t' Na ta+ na.n 2 #e#tvor! *#!ov za ef$a#no *prav!+an+e ce!& proce#o& $a$o 2or2ene o2*$eC ta$o event*a!n 2or2en de+#tava' Stvaran+e ova$vog ##te&a o&og*"ava *vd * tren*tn*#pre&no#t nvo 2or2ene ef$a#no#t 2!o $o+e +ednce' Pr .e&* 2 #e do2+a! 2ro+.anpodac' %o pr*/a ve!$e &og*"no#t $od donoen+a #pravn ocena o tren*tno+*potre2!+vo#t po+edn +ednca' S#te&C ta$oeC pr*/a &og*"no#t $ontro!eC $a$opo+edna optere"en+aC $o+a #* nor&a!na * to$* vo+n operac+aC *t"* na pro&en* nvoa2or2ene ef$a#no#t' %o &o/e da 2*de od ve!$e $or#t pr!$o& zrade operatvnp!anova' Na pr&erC a$o ne$a +ednca do2+e zadata$ da za*z&e ne$o *tvreno &e#to*da!+eno o$o 15$&C onda to& pr!$o& tre2a vodt ra.*na ne #a&o o tren*tno& nvo*2or2ene ef$a#no#tC $o+ ta +ednca po#ed*+e $o+ +e dovo!+an za zvren+e zadat$a'Potre2no +e znat $a$av "e nvo 2or2ene ef$a#no#t +ednca po#edovat po#!e *#!+enog&ara od 15$& po te$o& teren*C to "e #g*rno negatvno *tcat na ta+ nvo' $opadne #pod zadovo!+ava+*"eg nvoaC onda po#to+ opa#no#t da #e zadata$ ne zvr ! dag*2c 2*d* neprvat!+vo ve!$' na. da +e potre2noC na pr&erC po#!at na zadata$ +o

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+edn* +ednc*C ! p!anrat od&or po#!e &ara pre *!a#$a * 2or2* #!' na. ##te&o&og*"ava 2o!+e racona!n+e p!anran+e' I#to ta$o ova$av pr#t*p da+e &og*"no#t c!+anog pra"en+a racona!nogana!zran+a 2or2en &og*"no#t nepr+ate!+#$ ne$ dr*g vo+n for&ac+aC o $o+&a#e podacC $o+ govore o n+ovo+ 2or2eno+ ef$a#no#tC pr$*p!+a+* o2aveta+n& p*te&'

4


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. 0AKLJU6AK.

(prav!+an+e trenngo& +e do#ta #!o/en proce# potre2no +e #p*nt ne$o!$o va/n*#!ova da 2 to *prav!+an+e &og!o da #e organz*+e na ade$vatan na.n' Pre #vegaC potre2no +e *tvrdt da ! #e opta fz.$a prpre&!+eno#t #port#ta na!azna zadovo!+ava+*"e& nvo*' Bez toga +e ne&og*"e na ade$vatan na.n organzovat radna pove"an+* ef$a#no#t' Nvo opte fz.$e prpre&!+eno#t *tvr*+e #e na o#nov*rez*!tata !a2orator+#$ te#tran+a' at& +e potre2no defn#at ono to pred#tav!+a ef$a#no#t * za2rano+ #port#$o+d#cp!nC $ao fa$toreC od $o+ zav# rez*!tat' %o #e po#t/e ana!zo& ta$&.ar#$ea$tvno#t' Na $ra+* +e potre2no defn#at na.ne pra"en+a fa$toraC od $o+ zav# rez*!tatC $ao ef$a#no#t' a t* #vr* #e zra*+* &ode!#$ trennzC $o+ #!*/e za *#avravan+e tfa$tora' $o #e prate rez*!tatC $o+e #port#t po#t/* pr!$o& $or"en+a &ode!#$trenngaC $ao nvo ef$a#no#tC $o+ #e na t& trennz&a o#tvar*+eC *pore*+e&o #aef$a#n"* rez*!tat&a #a ta$&.en+a * to$* #ezoneC onda #&o * #t*ac+ da +edno dr*go dovede&o do p!anranog nvoa za g!avno ta$&.en+e' .g!edno +e da ##te&o&og*"*+e per&anentan *vd * #tan+e #v fa$toraC $o+ #e prateC pa +e #a&& t&C *#!*.a+* ne$ od#t*pan+aC &og*"e *net odgovara+*"e $ore$c+e'

,a/no +e #ta. da #* prncp rada * #v& #portov&a #t'


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. 7ON7LUSION

%ranng &anage&ent # a far!> co&p!e@ proce## and t# adeK*ate organzatonreK*re# &eetng a n*&2er of &portant condton#'

:r#t!>C t # nece##ar> to e#ta2!# ?eter an at!ete# p>#ca! ftne## # at ade#red !eve!' Lto*t t# nfor&aton t # &po##2!e to organze ?or$ on ncrea#ngeffcenc> adeK*ate!>' %e !eve! of genera! p>#ca! ftne## # deter&ned *pon re#*!t# of!a2orator> te#t#'

Second!>C t # &portant to defne effcenc> n te co#en #port# actvt> and tefactor# tat affect te re#*!t#' %# # aceved tro*g an ana!>## of co&pettonactvt>'

:na!!>C t # nece##ar> to defne &etod# tat ?!! e!p &ontor te factor#affectng te re#*!t# and effcenc>' are de#gned to 2rng te factor# to perfecton' If tere # c!o#e &ontorng of re#*!t#aceved 2> at!ete# d*rng &ode! tranng# and te !eve! of effcenc> reaced at to#etranng#C and f fndng# are co&pared to to#e aceved at #ea#ona! co&petton#C t #po##2!e to 2rng 2ot to te !eve! p!anned for te &an co&petton' 2vo*#!>C te#>#te& ena2!e# per&anent n#gt nto te #tate of a!! factor# o2#ervedC #o tat t #po##2!e to ntrod*ce approprate correcton# n ca#e of an> a2erraton#'

It # &portant to e&pa#ze te fact tat a!to*g te #a&e prncp!e# app!> to?or$ nvo!vng ever> a#pect of p>#ca! e@erc#eC te &a$e*p of effcenc> and tecontent# of &ode! tranng# var> 2et?een #port#' %# can 2e c!ear!> #een fro& o*re@a&p!e#C ?c !!*#trate po##2!e &etod# of tranng &anage&ent ?tn a range ofdfferent gro*p# of #port#'%e prncp!e# on ?c &anage&ent of #port# tranng re!e# ea#!> app!> to oter fe!d#C#*c a# ar&ed force#C ?ere ?or$ nvo!ve# a co&p!e@ organzaton *nder *nfedco&&and' %# approac e!p# deve!op a #>#te& of co&&and# and nfor&atonC ?ccan provde re!a2!e data ?en eva!*atng te #tate of co&2at preparedne## or teeffcenc> #core of an> gven *nt' Be#de#C te re!a2!t> of te nfor&aton o2taned 2>t# #>#te& can 2e *t!zed not on!> for ratona! operatve p!annngC 2*t a!#o for#*cce##f*! !eader#p n po##2!e co&2at'

5


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. OSNOVNA LITERATURA.

2#a!+a&ov %'


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2v A*go#!oven#$ zavod za fz.$* $*!t*r* &edcn* #porta7 na po#!ov&a te#tran+afz.$ #po#o2no#t vr*n#$ #port#ta #v reprezentatvn #e!e$c+a $ao napo#!ov&a p!anran+aC progra&ran+a *prav!+an+a trenngo& vr*n#$ #port#ta' Bo +eno#!ac ve pro+e$ata $o+ #

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