Development of Strength Endurance: The Key to Improvement in the Middle and Long Distance Events Renato Canova, ITA The training process represents a combined action. Renato canova training pdf. according to world-renowned coach Renato Canova. Renato canova,marathon. PDF, 6-09.Development of Strength Endurance: The Key to. Renato Canova- Development of Strength Endurance; Greg McMillan- The Training of Team USA Arizona. Renato Canova; Development of Strength Endurance; $39.99 (9.99. Circuit Training for Strength Endurance. I first heard of them being used with athletes that Renato Canova worked with in the. Strength endurance development P2). Find helpful customer reviews and review ratings for Renato Canova- Development of Strength Endurance at Amazon.com. Read honest and unbiased product reviews from our. Marathon Training Methods. Marathon Training. Methods by Renato Canova. ITA)The author of this article is based. Italy and during his more than 2. In 1. 99. 8 he attended one of the Nairobi RDC’s. High Altitude Training Camps as a Coach and Lecturer. Marathon Training Methods by Renato. do for the development of aerobic capacity and strength resistance is. extensive endurance’ begins. A presentation on the importance of Strength Endurance training. Development of Strength Endurance. Renato Canova: </li></ul><ul><ul><li>Strength. Strength Endurance Part 1. Renato Canova. This development of strength endurance is one of the key’s to developing a kick. The article is reprinted. RDC Nairobi. BASIC. TRAININGI will begin by skipping over those. Instead I would like to describe those methods which are able to. Essential training points for the. One is the increase of the. AEROBIC POWER LEVELS, identified more or less by the ANAEROBIC THRESHOLD and its. It’s therefore evident that, even if. Following workouts which aim to extend one’s. AEROBIC POWER ENDURANCE we can also identify the extensive AEROBIC. CAPACITY. TRAINING AEROBIC. CAPACITYIn order to raise the ANAEROBIC. THRESHOLD we have to work above the threshold itself, since by only slightly. Therefore during. Km. for a 2: 0. 8 male marathon runner, and from 3. Km for a 2: 2. 8’ female runner). Then hopefully the central and peripheral. Running faster than the speed that. FT - type IIa) and can therefore improve the. This allows the muscles which are. At a methodological level, the. On table 1 some methods and their quantities are indicated, as well as. In order of increasing importance, we first consider. FAST CONTINUOUS RUN (or FAST LONG DISTANCE) done at threshold pace for 2. Similar objectives are used for the FAST PROGRESSIVE RUN, in. METHODSQUANTITYEXAMPLE. H. 0. 8 M/2. H. 2. W)FAST. CONTINUOUS RUNTime. Speed: 1. 04- 1. 07% M. P. R1. 0km. (2. 9’2. FAST. PROGRESSIVE RUNTime. Speed: 1. 02- 1. 08% M. P. R1. 2km. (3. 5’/2. LONG SPEED. VARIATIONSDistance. Volume: 1. 5- 2. 1 Km. Speed: 1. 03- 1. 07% R. M3x. 50. 00m. increasing speed(1. MEDIUM SPEED. VARIATIONDistance. Volume: 1. 0- 1. 2Km. Speed: 1. 05- 1. 08% R. M5. 00. 0/4. 00. 0m/3. SHORT SPEED. VARIATIONSDistance. Volume: 1. 0- 1. 2Km. Speed: 1. 06- 1. 10% R. M1. 0x. 10. 00m at. MIXED SPEED. VARIATIONSDistance. Total volume: 1. 0- 1. Speed. 10. 7- 1. 12% R. M2. 00. 0 (5’2. 5”). CONTINUOUS. UPHILL RUNDistance. Km. Grades: 3%- 6%Distance: 6- 1. Equal to. that of the fast continuous run. COMPETITIONCross/Road/Track. Table 1. TRAINING AEROBIC POWER. Methods, - quantities workload examples)On a practical level, this type of. Sunday so that it can be substituted at times. In fact, what could be better for a marathon. Km. race? This period. We then have different types of CONTINUOUS RUNS WITH VARIATIONS. In this case. the intensity of the pace will be determined by the total volume of the workout. Shorter distances have less total volume of the workout. We then move. slowly from the longer variations to the middle and then shorter distance. Due. to the increase in speed during these tests we move into the anaerobic area even. Over. a period of time the ability to reduce the length and increase the pace during. AEROBIC POWER. ENDURANCE. Another type of workout that we often. FAST. CONTINUOUS UPHILL RUNS - done at an even pace and in progression. We choose. grades that are not excessive (from 3% to 6%) and over a distance of 6 - 1. Based on what we have seen in the past few years, this type of workout has. It thus represents. Training Aerobic. Resistance. If AEROBIC POWER makes up the quality. AEROBIC RESISTANCE can be considered the quantitative. The continuous increase in the number of kilometres. It is however important to consider the. Once it was thought that running a. Instead, today we believe that running at very slow paces, those slower that the. It is only a general ‘base’ from which one can start to develop workouts. SPECIFIC RESISTANCE or AEROBIC POWER ENDURANCE, muscles and joints to work. It is still important with the young. But when we are dealing with highly developed. With a highly developed. I) means that. absolutely no resistance is developed. There are, however, many kilometres. They are, in fact. Another time when the highly developed athlete runs at low intensity. This a type of workout was considered necessary for Gelindo Bordin. Olympic Champion), Ornella Ferrara (bronze in the ‘9. World these Champs.). Franca Fiacconi (2nd in New York in ‘9. But it was not favoured by Stefano. Baldini (Champion in the half- marathon ’9. London ‘9. 7 with 2: 0. Giacomo . Leone (New. York Marathon ‘9. Danilo that Goffi (4th in ‘9. World Champs.) and Maria Curatolo (silver in ‘9. European Champion- ship). This. last group are, co- incidentally, runners who were less able to concentrate. Methods, proportions and respective examples are given. The first method examined is the MEDIUM PACED PROGRESSIVE RUN. M. R. P) which varies from an initial 8. This workout, good - even if not high in intensity of effort, is done at around. The ‘medium paced. METHODSQUANTITIYEXAMPLE. M/2h. 2. 8’W)MEDIUM PACED. PROGRESSIVE RUNTime. Speed: 8. 5- 1. 00% M. P. R1h. 3. 0’(3. 0’. MEDIUM- FAST. PROGRESSIVE RUNTime. Speed: 9. 5- 1. 05% M. P. R. 5. 5’ (2. 0’ at. MEDIUM EVEN. PACED CONTINUOUS RUNTime. Speed: 9. 0%. M. P. R1h. 3. 0’ at. 3’2. LONG. RESISTANCE RUNTime. M. P. R. 2h. 4. 5’ at. LONG. RESISTANCE WITH SHORT VARIATIONTime. Base speed. 8. 0% M. P. R. variations speed 1. M. P. R. 1h even. Even paced. LONG. RESISTANCE WITH LONG VARIATIONTime. Base Speed. 8. 0% M. P. R. Variation. speed: 1. M. P. R. 3. 0’ even. CONTINUOUS. ROLLING HILL RUNDistance. Km. Grades: 3%- 6- %2h running. Table 2. TRAINING AEROBIC. RESISTANCE(methods– quantities, workload examples)If they are done for a reduced amount. Then the workout is modified into a MEDIUM- FAST PACED. PROGRESSIVE RUN - which is similar to the medium progressive, but shifting. With the MEDIUM PACED CONTINUOUS RUN. The pace will be. It is not a difficult workout, but it still has. The so called LONG RESISTANCE RUN. M. R. P., is. essential from both the point of view of mental concentration and the adaptation. It is a. workout that the athletes love to do in a natural setting, without any. With the intention of preparing the. This. can be done at a similar pace as the ‘LONG RESISTANCE RUN’. This is the purpose of the ‘LONG RUN WITH SHORT OR LONG VARIATIONS’ which. Finally, great importance is given to. RUN ON ROLLING HILLS’. These have the purpose of increasing. At the same time this method works the. Training of specific endurance in the. Marathon.‘The Specific Preparatory Stage’. Table 3. In this space. SPECIFIC ENDURANCE at marathon. The concurring development of aerobic. Considering both of these, neither is completely indicative. In fact. an elevated aerobic power does not mean that the athlete is able to run a fast. It will therefore be a matter of developing in the last phase the. EXTENSIVE AEROBIC POWER (if the athlete starts off from. INTENSIVE AEROBIC ENDURANCE (If the athlete. METHODQUANTITYEXAMPLE (2h. M/2h. 2. 8’W)MARATHON. PACED RYTHMDistance. Half - . marathon race. At M. P. R. SPECIFICEXTENSIVEENDURANCEDistance. Systems: Long Repeats (2- 7km)(1. M. P. R. Rec. 1 km (8. M. P. R4x. 50. 00, at. SPECIFICINTENSIVEENDURANCEDistance. System. Short Repeats(0. MPR)Rec. 0. 5- 1km (9. M. P. R)8xl. 00. 0m at. SPECIFIC. ENDURANCELONG RUNDistance. Speed: 9. 8- 1. 00% M. P. R3. 2KM AT. 3’0. KM AT 3’4. 0” (2h. SPECIFCMARATHON. PACEBLOCKDistance: 1. M. P. R). +1. 0- 1. KM (1. 00- 1. 03% MPR.)System: Morning workout. Repeated in the. afternoon. AM + PM)1. 0km at 4. AM + PM)Table 3. TRAINING SPECIFIC MARATHON. ENDURANCE (methods - quantities, work load. This can be identified, in the end. In short it means, to extend one’s own. In this period the term ‘race. Everything rotates around this one. The first method that we use is. MARATHON PACE’. As the name implies, it is themost specific type of workouts used. It is performed at exactly the pace the. Km. Participation. One of the methods used most in the. SPECIFIC EXTENSIVE. ENDURANCE’. This type of workout has today. Two such examples are given in. Usually, in terms of time, the. This continues with variations such as (4 x 5. A more intense method which we use is. Specific Intensive Endurance’workout. With this type of workout the. The workouts. given below for (1) Stefano Baldini, (2) Giacomo Leone (before winning the New. York Marathon) and (3) Maria Curatolo, illustrate this: 1. The ‘Specific Endurance’. On the contrary, the. SPECIFIC ENDURANCE LONG RUN’ can be considered an intensive qualification of. Before a marathon, this method is not used for more. In. fact, if it is to be utilized correctly, this type of workout requires a. For the. analogy at a bio- energetic level with the marathon, it is utilized as a. Usually, for ease and comfort we do this test in an. Not everybody uses the so called. SPECIFIC MARATHON PACE BLOCK’, which is a special type of work out. Km. at 8. 5% of race pace. The. second part is followed with a 1. This type of workout is repeated twice in the same day (morning and. Specific. Block’. The genetic differences between. Specific Blocks”, depending on the effects it was desired. At the top of the next column there. Specific Blocks which were used with. Even with variations made according. So, it is the concept of ‘AEROBIC POWER. ENDURANCE’ that can be fully applied to the ‘SPECIFIC MARATHON. STAGE’As the race period slowly approaches. This strategy aims at piloting workouts towards. SPECIFIC ENDURANCE’. This type of session has a great. Therefore, they also assume an. He has to learn that he is running at a pace which. Rhythm exercises are essential for. The other is of a bio- energetic nature, since muscle fibres have to. Some athletes (like Gelindo Bordin. Ornella Ferrara) feel the need to run, at least once in the month that. M. R. P.). Before Seoul, on September 1. Bordin ran in. Tirrenia for 4. Similarity, 1. 9 days before Goteborg, Ornella Ferrara did a ‘long run’. Also Maria Curatolo, before the Seoul Olympic Games where she. This type of workout cannot be considered an habitual. In conclusion, we believe that the. Reduced glycogen. Increase the speed at. Lactate is. assimilated. Improve bio- mechanical. Prepare body and mind. To achieve these objectives. PERIODIZATION and the strategies for approaching the race. PERIODIZATIONWhen we start the preparation for a. These cycles take into. In the second case, it will be appropriate to skip.
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