{"id":5627,"date":"2020-04-01T23:07:17","date_gmt":"2020-04-01T23:07:17","guid":{"rendered":"http:\/\/www.skcpraha.cz\/?p=5627"},"modified":"2020-04-02T08:28:11","modified_gmt":"2020-04-02T08:28:11","slug":"treninkova-poradna-viktora-zapletala-jak-pracovat-s-video-projektem-trenuj-s-repre","status":"publish","type":"post","link":"https:\/\/www.skcpraha.cz\/?p=5627","title":{"rendered":"Tr\u00e9ninkov\u00e1 poradna Viktora Zapletala – Jak pracovat s video projektem „Tr\u00e9nuj s repre!“"},"content":{"rendered":"

M\u00e1m radost z vysok\u00e9 sledovanosti na\u0161eho \u201ekoronavirov\u00e9ho\u201c tr\u00e9ninkov\u00e9ho programu pro \u0161irokou ve\u0159ejnost \u201eTr\u00e9nuj s repre!\u201c. A je\u0161t\u011b v\u011bt\u0161\u00ed radost mi d\u011bl\u00e1 skute\u010dnost, \u017ee lid\u00e9 podle n\u00e1vodu na\u0161ich nejlep\u0161\u00edch cyklist\u016f skute\u010dn\u011b cvi\u010d\u00ed.
\nProjekt jsme p\u016fvodn\u011b zam\u00fd\u0161leli vytvo\u0159it jenom s \u201eA\u201c t\u00fdmem Reprezentace MTB, ale vzhledem k z\u00e1jmu jsme ho roz\u0161\u00ed\u0159ili a prodlou\u017eili o dal\u0161\u00ed t\u00fddny a cyklistick\u00e9 discipl\u00edny. Nyn\u00ed b\u011b\u017e\u00ed na v\u0161ech na\u0161ich dostupn\u00fdch str\u00e1nk\u00e1ch videa dr\u00e1hov\u00e9 reprezentace, n\u00e1sledovat budou silni\u010d\u00e1\u0159i, BMX a cyklokrosov\u00e1 reprezentace. S r\u016fzn\u00fdmi tr\u00e9ninkov\u00fdmi programy na\u0161ich reprezentant\u016f souvis\u00ed tak\u00e9 st\u00e1le \u010dast\u011bj\u0161\u00ed dotazy, jak vlastn\u011b tr\u00e9nink reprezentant\u016f co nejl\u00e9pe uzp\u016fsobit pot\u0159eb\u00e1m \u0161irok\u00e9 sportuj\u00edc\u00ed ve\u0159ejnosti, v\u010detn\u011b d\u011bt\u00ed a ml\u00e1de\u017ee.
\n 
\nZde je stru\u010dn\u00fd, up\u0159es\u0148uj\u00edc\u00ed n\u00e1vod:
\n– pov\u0161imn\u011bte si, \u017ee tr\u00e9nink na\u0161ich reprezentant\u016f se skl\u00e1d\u00e1 ze \u010dty\u0159 \u010d\u00e1st\u00ed:
\n– rann\u00ed prota\u017een\u00ed a rozcvi\u010den\u00ed p\u0159ed sn\u00eddan\u00ed<\/strong>
\n– dopoledn\u00ed cvi\u010den\u00ed na pos\u00edlen\u00ed cel\u00e9ho trupu<\/strong>
\n– vlastn\u00ed tr\u00e9ninkov\u00e1 j\u00edzda na kole, resp. trena\u017eeru<\/strong>
\n– odpoledn\u00ed nebo ve\u010dern\u00ed protahovac\u00ed cvi\u010den\u00ed a stre\u010dink<\/strong><\/p>\n

1. rann\u00ed prota\u017een\u00ed a rozcvi\u010den\u00ed p\u0159ed sn\u00eddan\u00ed<\/strong>
\n– jestli\u017ee nem\u00e1te svou osv\u011bd\u010denou rann\u00ed sestavu cvik\u016f, doporu\u010duji v\u00e1m vyzkou\u0161et osv\u011bd\u010den\u00e9 sestavy jog\u00edn\u016f.
\nN\u00e1vod a v\u00fdukov\u00e1 videa na sestavy \u201ePozdrav slunci\u201c nebo \u201e5 tibe\u0165an\u016f\u201c naleznete bez probl\u00e9m\u016f na internetu<\/p>\n

2. dopoledn\u00ed cvi\u010den\u00ed na pos\u00edlen\u00ed cel\u00e9ho trupu:<\/strong>
\n– vyberte si celkem p\u011bt cvik\u016f. Jeden na pos\u00edlen\u00ed rukou, jeden na z\u00e1da, d\u00e1le b\u0159icho, nohy a cvik na komplexn\u00ed pos\u00edlen\u00ed v\u00edce svalov\u00fdch skupin cel\u00e9ho trupu.<\/p>\n

Doporu\u010den\u00e1 sestava:<\/strong>
\nruce \u2013 kliky
\nz\u00e1da \u2013 poloha vle\u017ee na b\u0159i\u0161e, zap\u0159en\u00e9 nohy a zved\u00e1me trup od pasu v\u00fd\u0161e
\nb\u0159icho \u2013 sed leh (postupn\u011b je mo\u017en\u00e9 p\u0159id\u00e1vat z\u00e1t\u011b\u017e)
\nnohy \u2013 d\u0159epy (postupn\u011b mo\u017en\u00e9 se z\u00e1t\u011b\u017e\u00ed)
\npos\u00edlen\u00ed cel\u00e9ho trupu \u2013 pozice vle\u017ee na b\u0159i\u0161e, zap\u0159en\u00e9 t\u011blo o lokty, zpevn\u011bn\u00ed cel\u00e9ho t\u011bla<\/p>\n

– cviky prov\u00e1d\u00edme v pomal\u00e9m tempu s d\u016frazem na kvalitu proveden
\n– ka\u017ed\u00fd cvik opakujeme 8x, cvik na pos\u00edlen\u00ed cel\u00e9ho trupu dr\u017e\u00edme v dan\u00e9 pozici po dobu 8 sekund
\n– zpo\u010d\u00e1tku opakujeme cviky ve 3 s\u00e9ri\u00edch<\/p>\n

3. vlastn\u00ed tr\u00e9ninkov\u00e1 j\u00edzda na kole, resp. trena\u017eeru<\/strong>
\n– po\u010d\u00edtejte s t\u00edm, \u017ee z\u00e1vodn\u00ed obdob\u00ed je odlo\u017eeno na bl\u00ed\u017ee neur\u010denou dobu. Je ale jist\u00e9, \u017ee se dozv\u00edme nejm\u00e9n\u011b s p\u0159edstihem n\u011bkolika t\u00fddn\u016f dop\u0159edu o tom, \u017ee se n\u011bjak\u00e9 z\u00e1vody budou po\u0159\u00e1dat a na p\u0159edz\u00e1vodn\u00ed p\u0159\u00edpravu budete m\u00edt dostatek \u010dasu. V samotn\u00e9m tr\u00e9ninku se tedy v klidu m\u016f\u017eeme posunout zp\u011bt v \u010dase do p\u0159\u00edpravn\u00e9ho obdob\u00ed a vyu\u017e\u00edt ne\u010dekan\u00e9ho z\u00e1vodn\u00edho volna k pravideln\u00e9mu pos\u00edlen\u00ed obecn\u00e9 kondice.     
\n 
\ntr\u00e9nink ve vnit\u0159n\u00edm prost\u0159ed\u00ed: <\/strong>
\n– doporu\u010duji po\u0159\u00eddit si \u201echytr\u00fd trena\u017e\u00e9r\u201c a st\u00e1hnout si n\u011bkterou z dostupn\u00fdch aplikac\u00ed virtu\u00e1ln\u00edho tr\u00e9ninku (Zwift, Rouvy, Kinomap, atd.). Vlastn\u00ed tr\u00e9nink tak budete absolvovat v prost\u0159ed\u00ed re\u00e1ln\u011b velmi bl\u00edzk\u00e9mu skute\u010dn\u00e9 z\u00e1t\u011b\u017ei.
\n– doba tr\u00e9ninku z\u00e1le\u017e\u00ed na stupni Va\u0161\u00ed tr\u00e9novanosti, ide\u00e1ln\u00ed je z\u00e1t\u011b\u017e v rozmez\u00ed 1 hodina a\u017e 2 hodiny
\n– ka\u017ed\u00fd tr\u00e9nink by m\u011bl obsahovat po\u010d\u00e1te\u010dn\u00ed rozjet\u00ed cca 20 minut, prost\u0159edn\u00ed tempov\u011b zvln\u011bnou f\u00e1zi a z\u00e1v\u011bre\u010dn\u00e9 vyjet\u00ed cca 20 minut  
\n– bez ohledu na to, jestli m\u00e1te chytr\u00fd trena\u017e\u00e9r nebo jedete na klasick\u00e9m trena\u017eeru, p\u0159\u00edpadn\u011b v\u00e1lc\u00edch, za\u0159a\u010fte v prost\u0159edn\u00ed f\u00e1zi 3 – 5 minut dlouh\u00e9 \u00faseky v tempu 80% tepov\u00e9 frekvence. Tyto tempov\u00e9 \u00faseky opakujte nejm\u00e9n\u011b 3x<\/p>\n

tr\u00e9nink venku:<\/strong>
\n– tr\u00e9nink venku by m\u011bl odpov\u00eddat z\u00e1t\u011b\u017ei, kterou jsme m\u011bli v prosinci, lednu a \u00fanoru. Tedy kombinaci vytrvalosti se silov\u011b vytrvalostn\u00edm a silov\u011b rychlostn\u00edm tr\u00e9ninkem<\/p>\n

4. odpoledn\u00ed nebo ve\u010dern\u00ed protahovac\u00ed cvi\u010den\u00ed a stre\u010dink<\/strong>
\n– postupujeme podobn\u011b jako v dopoledn\u00edm tr\u00e9ninku a postupn\u011b prot\u00e1hneme a procvi\u010d\u00edme zat\u00ed\u017een\u00e9 svalov\u00e9 skupiny trupu a nohou. Vhodn\u00e1 jsou dechov\u00e1 cvi\u010den\u00ed, doporu\u010den\u00e1 na\u0161imi reprezentanty.
\n– jednotliv\u00e9 cviky prov\u00e1d\u00edme pomalu a klidn\u011b s d\u016frazem na dos\u00e1hnut\u00ed krajn\u00edch poloh op\u011bt v doporu\u010den\u00fdch opakov\u00e1n\u00edch nebo \u010dasov\u00fdch intervalech a ve t\u0159ech s\u00e9ri\u00edch<\/p>\n

Obecn\u00e1 doporu\u010den\u00ed:<\/strong>
\n– uzp\u016fsobte tr\u00e9nink sv\u00fdm mo\u017enostem a stupni tr\u00e9novanosti. Za\u010dn\u011bte rad\u011bji s men\u0161\u00ed z\u00e1t\u011b\u017e\u00ed i \u010detnost\u00ed opakov\u00e1n\u00ed, kterou budete postupn\u011b navy\u0161ovat
\n– z\u00e1kladem tr\u00e9ninku je pravidelnost
\n– tr\u00e9nujte v cyklu 3 + 1, tedy t\u0159i dny z\u00e1t\u011b\u017ee a odpo\u010dinkov\u00fd den. Odpo\u010dinkov\u00fd den by m\u011bl m\u00edt podobnou strukturu jako b\u011b\u017en\u00fd tr\u00e9ninkov\u00fd den ov\u0161em s t\u00edm, \u017ee vynech\u00e1te dopoledn\u00ed posilovac\u00ed f\u00e1zi a j\u00edzdu na kole a pouze se r\u00e1no rozcvi\u010d\u00edte a ve\u010der prot\u00e1hnete. Profesion\u00e1ln\u00ed sportovci i ve dni volna za\u0159azuj\u00ed do sv\u00e9ho programu posilovac\u00ed cvi\u010den\u00ed a j\u00edzdu na kole, ale z\u00e1sadn\u00edm zp\u016fsobem poni\u017euj\u00ed z\u00e1t\u011b\u017e na individu\u00e1ln\u011b vhodnou relaxa\u010dn\u00ed hodnotu
\n– zapojte do cvi\u010den\u00ed d\u011bti<\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

M\u00e1m radost z vysok\u00e9 sledovanosti na\u0161eho \u201ekoronavirov\u00e9ho\u201c tr\u00e9ninkov\u00e9ho programu pro \u0161irokou ve\u0159ejnost \u201eTr\u00e9nuj s repre!\u201c. A je\u0161t\u011b v\u011bt\u0161\u00ed radost mi d\u011bl\u00e1 skute\u010dnost, \u017ee lid\u00e9 podle n\u00e1vodu na\u0161ich nejlep\u0161\u00edch cyklist\u016f skute\u010dn\u011b cvi\u010d\u00ed. Projekt jsme p\u016fvodn\u011b zam\u00fd\u0161leli vytvo\u0159it jenom s \u201eA\u201c t\u00fdmem Reprezentace MTB, ale vzhledem k z\u00e1jmu jsme ho roz\u0161\u00ed\u0159ili a prodlou\u017eili o dal\u0161\u00ed t\u00fddny a cyklistick\u00e9 discipl\u00edny. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/www.skcpraha.cz\/index.php?rest_route=\/wp\/v2\/posts\/5627"}],"collection":[{"href":"https:\/\/www.skcpraha.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.skcpraha.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.skcpraha.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.skcpraha.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5627"}],"version-history":[{"count":2,"href":"https:\/\/www.skcpraha.cz\/index.php?rest_route=\/wp\/v2\/posts\/5627\/revisions"}],"predecessor-version":[{"id":5630,"href":"https:\/\/www.skcpraha.cz\/index.php?rest_route=\/wp\/v2\/posts\/5627\/revisions\/5630"}],"wp:attachment":[{"href":"https:\/\/www.skcpraha.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.skcpraha.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.skcpraha.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}