Dzidzo dzakawanda dzekudzidzisa zvemitambo imwe neimwe dzinowanzowanikwa "periodized." Izvi zvinoreva kuti, dzakaputsika muzvikamu zvitatu kana zvina pamusoro pegore, nechikamu chega chega chinenge chichifunga nezvehutano hwakanaka.
Kwemitambo yemasvomhu inoshandisa zvigadzirwa mukudzidzira kwavo-iyo yakawanda mazuva ano, chimwe nechimwe chechikamu chine zvinangwa zvakasiyana uye chikamu chimwe nechimwe chinotevera chinovaka pane yakapfuura.
Chirongwa chegore-gore chekudzivirira uremu hunogona kutaridzika sepurogiramu yakataurwa pasi apa. (Nyaya yekucheka kwegore inobva kuAmerica baseball nguva.)
Pamberi pekutanga, January kusvika February
- Vatambi vari kugadzirira nguva yacho uye vanotanga kuvaka shure kwekuchera.
- Kusimbiswa kwekuvaka nheyo yekusimbisa, musimba kutsungirira , uye kukura (hypertrophy).
Mangwanani ekutanga, March kusvika April
- Vatambi vari kushanda kusvikira pakutanga kwemwaka uye miedzo isati yasvika yava pedyo.
- Kusimbiswa kwekuvaka masimba makuru nesimba.
Mukati-mwedzi, May kusvika September
- Makwikwi ari kuitika uye vatambi vanotarisirwa kuti vashande zvizere mukukwikwidza.
- Kugadziriswa kwesimba nesimba kunomiridzirwa.
Yakavharwa gore, October kusvika December
- Nguva yapera; nguva yekuzorora kwekanguva asi iwe unofanirwa kuramba uchishanda.
- Kusimbiswa ndezvekuzorora nekudzoka nekuchengetedza kwemaitiro-chiedza chekudzidzisa, chiedza chekuita gym. Vhiki dzinoverengeka dzinopera kubva pakudzidzisa simba zvakasimba zvinowanzokosha. Sezvo nguva isati yasvika, nguva yakawanda yekuita gym inogona kutangazve.
Dzidzo-Kudzidzisa yakananga uye Kudzidzisa-Kunyatsodzidzisa
Pasi purogiramu yekudzidzira yemutambo, mamwe mapurogiramu epasi-mapurogiramu nemaitiro anogona kubatsira, kunyanya mumapoka apo nhengo dzine mabasa akasiyana uye zvimwe zvipimo zvinobatsira zvepanyama zvinoshandiswa.
Semuenzaniso, kota yebhora yebhola uye lineman anochengetedza angangove ane purogiramu yakasiyana mune zvekurovedza, imwe inokurudzira kukurumidza uye kugona uye imwe huru, simba, uye simba.
Imwe chirongo chinogona kuita zvakasiyana-siyana zvekuita zvekuita maekisesairi kupfuura chekugadzirisa sarudzo kana kuti catcher.
Arm Is Everything
Mu baseball, ruoko rwako ndese, zvisinei kuti iwe unotamba sei.
Kurovedzwa kunofanira kugadzirirwa kusimbisa uye kuchengetedza ruoko rwakakanda uye mafudzi panguva imwechete. Bholoplayer neruoko rwakakuvadzwa harubatsiri kune ani zvake, zvisinei kuti yakakura uye yakasimba sei biceps kana mapepa ake. Iko ruoko rwekomba, hongu, rwakakosha mamiriyoni emadhora pamatunhu akakwirira emutambo uye inofanira kutarisirwa sechinhu. Kunyangwe iwe uri mucheche wechidiki, uchichengetedza ruoko rwako nekudzidziswa zvakanyanya uye kutamba inzira inokosha yehupenyu hurefu.
Bhuku rekudzidzisa simba remuti rinogona kusiyanisa neyecheki. Muchengeti anogona kusimudzira zvakanyanya kugadzirisa maitiro ekudzikisa kwemuenzaniso, asi gomba rinogona kusimudzira ruoko kutsungirira, simba uye gumbo rimwe chete nekuenzanisa uye kutenderera kwemhepo. Pitchers inofanira kushanda pakusimbisa hurumende yefudzi kuti ichengetedze rusununguko kubva mukukuvadza kunorwadza uye kuora mwoyo kunogona kuva kwenguva refu.
Hitters dzinovimba nehuwandu, simba uye simba-uye ziso rakanaka-kufambisa bhora iri pamusoro pefence. Sammy Sosa, Barry Bonds, naMark McGwire vari mienzaniso yakanaka, pasinei nekukakavara pamusoro pekugona kuwedzera uye steroid kushandiswa .
Asi ivo vachiri kuda kuve vakavhunduka mumunda, vakasarudzwa vakagadzika kunze. Kusava ne "kunze" kunogona kukanganisa kukosha kwe hit.
Chimbofunga purogiramu yakataurwa pano kuti ive yose-yakapoteredza purogiramu, yakakodzera zvakakodzera kune vatangisa kana vadzidzisi vadziviriri vasina ruzivo vasina nhoroondo yekurema kudzidzira baseball. Zvirongwa zvakanakisisa zvinogara zvichinyatsojeka kumunhu wemuviri iye zvino, basa muchechi, kuwanikwa kune zvigadzirwa, uye, zvisinei zvakakosha, makambisi emakambani anozivikanwa hunokosha. Iwe unoshandiswa zvakanakisisa kuburikidza uchishandisa purogiramu inotevera pamwe chete nomudzidzisi kana mudzidzisi.
Kana iwe uri mutsva yekudzidzisa uremu, shandura pamusoro pemitemo uye maitiro ane mavambo matsva .
Nguva dzose ushamwari uye uponese pasi uye mushure mekudzidzisa. Chibvumirano chekurapa kwekuita zvekurovedza nguva dzose chiri pfungwa yakanaka pakutanga kwegore.
Chikamu 1 - Kutangira Preseason
Kuti chikamu ichi chinoswededzwa chichatsiva sei kana mutambi ari mutsva kudzidzisa kuwedzera kana kuti ari kuuya kubva munguva yezviremba. Kuvaka simba nheyo zvinoreva kushandisa purogiramu iyo inoshanda mashoma emasumbu emuviri. Pashoma-ruzivo ruzivo rwevadzidzisi vachatanga kutanga nemagetsi akareba uye kushanda kusvika pazviremu zvakanyanya.
Kudzokorora kwemitambo kunogona kusimbisa rumwe rutivi rwemuviri pamutengo weimwe, kana kusimbisa imwe kana maviri mapoka emasumbu ane zvakafanana. Zvisingaitiki, nzvimbo dzisina simba dzinogona kukuvara uye dzinogona kuita zvisina kunaka. Izvi hazvirevi kuti ruoko rwako rusina kutura runofanirwa kunge rwakafanana nekukanda ruoko rwako, asi zvinoreva kuti iwe unoda kugovera zvidzidzo zvakakwana zvekuti iwe ugone kubudirira simba rakasikwa munzvimbo dzose, kusanganisira kusvibisa misumbu uye kuruboshwe uye kurutivi rworudyi rwemazana makuru emapoka emapoka evanhu kusanganisira kumashure, zvigunwe, makumbo, maoko, mapepa, chifuva, uye mimba.
Muchirevo chekutanga chekutanga, chirongwa chekuvaka chinosanganisira kusanganiswa kwemasimba, simba uye hypertrophy zvinangwa, zvinoreva kuti zviyero hazviremi uye zvinongororwa uye zvinodzokorora zviri mumatanho maviri kusvika ku4 ezvinyorwa zve12 kusvika ku15. Muchikamu chino, unovaka simba, uye humwe hukuru hwemasumbu nekutsungirira.
Mune nguva isati yasvika, iwe unofanira kutangawo kuita shanduro yakananga yekugadzirisa zvidzidzo kana kuti ramba uchiine maitiro aya kana wave uchizviita munguva yekuputsa. Iko rinokanganisa hutambo hwakawanda hwemasumbu, ligaments, uye tendon dzinodzora bhepa refudzi uye chibatanidze checheki, iyo inogona kushandiswa kudzvinyirira uye kushungurudza kukuvadzwa.
Nguva inotora: vhiki 4-8
Mazuva evhiki: 2-3, pamwe nezuva rimwe chete rokuzorora pakati pezvikamu uye nevhiki yakareba musvondo 4 kukurudzira kugona nekufambira mberi.
Reps: 12-15
Inoisa: 2-4
Zorora pakati pemisasa: 30-60 seconds
Phase 1 Kudzidzira
- Barbell squat , dumbbell squat kana kusungirirwa hack squat
- Dumbbell akatsanidza bench press
- Romanian deadlift
- Dumbbell biceps arm curl
- Dumbbell inotengesa kuwedzera kana kushandiswa kwemashini
- Akagara mutsara wedambo
- Lat pulldown nechemberi nechisungo chakakura
- Reverse crunch
Rotator akabatanidza maoko / mafudzi ekudzidzira maoko ose maviri
Nguva yakatarwa: nguva yose isati yasvika uye mumwaka.
Mazuva evhiki: 3-4
Reps: 12-15
Mutoro: mwero wekuyera usingakoshi kuneta kusvika pakugadzirirwa kwetsika
Sets: 3
Zorora pakati pemisasa: 30 seconds
Izvo zvinoshandiswa pakufambisa zvinoshandiswa zvinogona kuitwa nemashini yemakambani, mabhanhire emabhubhu kana mabhute.
Kurongeka kwekunze - kutamisa ruoko kunze, kure nechiuno
Kupindirana kwemukati - tambanudza ruoko rwakaputika mumuviri pachiuno
Kuwedzera - tambanudza ruoko kuruboshwe
Kubvisa - tambanudza ruoko ruchikwira kubva pamuviri
Inotsanangura Kuziva
- Nokuedza uye kukanganisa, tsvaga mutoro unomiririra kusimudzira kutengesa kwemashure mashoma ekupedzisira ega yega yega. Kana usina chokwadi, tanga nechiremera chakare uye uwedzere sezvaunowedzera kusimba mukati mekudzidzisa nguva kuitira kuti maitiro anoonekwa arambe akafanana.
- Usasimudzawo zvakanyanya muchikamu ichi. Mhedziso shoma shomanana mumutambo inofanira kunge ichikwereta asi pasina kuedza kwakanyanya ku "kukundikana", kunyanya nokuda kwemaoko uye maitiro epfudzi. Iwe unoda ruoko nefudzi zvakagadzirirwa kubasa asi kwete zvakanyanya. Iko rinokonzera mhepo yakasimba kusimbisa maitiro iko nemaune kujekesa.
- Ita pamberi pezvikwata kana kuti mbeveve kana sled hack squats kana kuchinja kunoda kuisa bhutoni pamapfudzi echekare mushure mutsara unosimudzira musungo wefudzi kusvika pakushata.
- Kubatanidzwa pamwe chete kunokosha pane izvi uye zvikamu zvinotevera. Iyi mharidzo ichadzokororwa purogiramu iyi.
- Kurudziro yezvikwata, kudzidzira kudzidzisa uye plyometrics dzakadai semiganhu uye jumps zvinogona kuwedzerwa purogiramu iyi yekurovedza, zvakare, zvinhu uye nguva inobvumira.
- Dzoka pakarepo kana kurwadziwa kwakanyanya kunowanikwa panguva kana mushure mekuita basa, uye kutsvaga kurapwa uye kurairirwa mazano kana ichiripo.
Chikamu 2 - Mid-Preseason
Simba uye Hypertrophy Phase
Muchikamu chino, iwe uchavaka simba uye musimba. Iwe une nheyo yakanaka kubva pakutanga kwekushanda kwemwaka, uye ikozvino kusimbiswa ndekusimudza masero akaremara kuitira kudzidzisa hurongwa hwehutano pamwe chete nemishupa yemasumbu kutakura mitoro yakakura. Hypertrophy, iyo inovaka ukuru hwemasisita, hairevi kureva simba, kunyange zvazvo iri muzheyo yekutanga uye muchikamu ichi hypertrophy ichakushandira zvakanaka pakusimba kwesimba.
Simba richava nheyo dzechikamu chinotevera, icho chiri kukura kwesimba. Simba ndiko kukwanisa kutakura mitoro yakaipisisa munguva pfupi. Simba inongova chibereko chemasimba nekukurumidza.
Nguva yegore: Mid-pre-season
Nguva Yakare: mavhiki matanhatu
Mazuva evhiki: 2-3, uye zuva rimwe chete pakati pezvikamu
Reps: 4-6
Sets: 3-5
Zorora pakati pemisasa: 2-3 maminitsi
Phase 2 Kudzidzira
- Barbell squat kana kusungirirwa hack squat
- Tora dumbbell bench press
- Romanian deadlift
- Lat pulldown pamberi nechisungo chakakura
- Bvisa - 3x6 - wedzisa zviyero kana ukawana izvi zviri nyore, kana kungoenda ku "kukundikana" kana zvakanyanya.
Ramba uine rotator mhepo yakasimbiswa sezvinenge muchikamu chekutanga.
Inotsanangura Kuziva
- Ruramisa uremu kuitira kuti zvishomanana zvekudzokorora zvinyoronyoro asi zvisingakundi. Nhamba shoma shoma dzinoreva kuti iwe uchange uchisimudza zvinorema muchikamu chino.
- Usasimudza kukundikana kwepamusoro-soro miviri yakadai seyekuti dumbbell press uye lat inodonha uye ibate zvakanaka. Chengetedza zvigaro mumhepo yakananga ine maoko kumusoro kwete kuwedzera zvakanyanya pasi parallel.
- Kana iwe usingakwanisi kupora kubva purogiramu nezuva rimwe chete rokuzorora mukati, re-ronga purogiramu iyi kune masangano maviri vhiki imwe neimwe panzvimbo yevatatu. Simba rinodzidzisa rinogona kuva rinoda muviri uye mupfungwa.
- Iwe uchange uchitambudzika mumasumbu mushure mezvikamu izvi. Kusuruvara kusuruvara kana kunonoka kunotanga kusuruvara kusuruvara (DOMS) kwakajairika; hutano huripo kwete. Iva nechokwadi chekucherechedza ruoko rwako uye maitiro epfudzi kusvika muchikamu ichi. Dzoka apo apo marwadzo akabatana kana kusuruvara anonzwa.
Chikamu 3 - Late Preseason
Muchikamu chino, unovaka pane simba rakagadzirirwa muchikamu chechipiri nekudzidziswa kuchaita kuti iwe uwedzere kukwanisa kwako kutakura mutoro pahupamhi hwepamusoro. Simba rinobatanidza simba nekukurumidza. Simba kurovedza zvinoda kuti iwe usimudze zvigetsi zvishoma kupfuura iwe zvawakaita muchikamu chesimba, asi nechinangwa chokuputika. Iwe unofanirwa kuzorora zvakakwana pakati pemhinduro uye kuisa kuitira kuti kufamba kwose kuite nekukurumidza sezvinobvira. Nhamba yetikiti inogona kuva shoma. Hapana chikonzero chekudzidzisa zvakadai kana iwe uchineta.
Nguva yegore: nguva yapfuura-nguva yapfuura
Nguva inotora: vhiki 4-6
Mazuva evhiki: 2-3
Reps: 8-10
Inoisa: 2-3
Zorora pakadzokororazve: 10-15 seconds
Zorora pakisara: kunyanya 1 miniti kana kusvika pakudzoka
Phase 3 Kudzidzira
- Bharbell kana mbeveve anoramba akachena
- Itai huni huni
- Kushandisa-kutsvaira
- Imwe yembiru yesimbi inosimudza ruoko rumwe
- Medicine bhora kana dumbbell pfuurira
- Mishonga bhodhi yakamira twist pamwe neshamwari (6x15 nokukurumidza, inopera pakati pemisasa) (kana yoga)
- Bhokisi jaya kuruka (6x20 nokukurumidza, dzoka pakati pemisasa)
- Vertical jump
Rambai nemutambo wemutambo we rotator sechikamu chekutanga.
Inotsanangura Kuziva
- Zvakakosha kuti iwe unosunungurwa pakudzokorora kwega kwega kuitira kuti iwe unogona kuwedzera kukurumidza kwesangano. Zvisero hazvifaniri kunge zvakanyanya kuoma uye nguva dzese dzakakwana.
- Panguva imwe chete, iwe unoda kusundira kana kukwevera mitoro inorema kuti uwedzere simba pakurwisa kusagadzikana. Simbisai kukurira kupfuura chikamu chekutanga asi chiedza kupfuura chikamu 2. Izvi zvinofanira kunge zvingangove mumakore 50-70% ye 1RM yako (yakakwirira lift) zvichienderana nebasa racho.
- Nokufamba uye mishonga bhora rinoshandura, ita zvakakwana pahupamhi uye zorora zvakakwana pamberi peiyo inotevera.
- Zorora zvishomanana pakati pegumbo rimwe nerimwe kuitira kuti iwe unogona kuwedzera imwe neimwe.
Chikamu 4 - Mukati-mwaka
Maintenance of Strength uye Simba
Chikamu chechipiri 2 (Strength) uye chikamu chechitatu (Simba) kwezvikamu zviviri zvemasangano vhiki imwe neimwe. Vhiki yechishanu yega yega, usaita kuyerwa nekudzivirira zvachose kuti ubatsire kugona.
Rambai nemutambo wemutambo we rotator kusvikira pakupera kwemwaka wekutamba.
Inotsanangura Kuziva
- Edza kubvumira zvisingaiti mazuva maviri pakati pechikamu chero chipi nechipi uye mutambo.
- Edza kusaita simba rekudzidzisa pazuva rimwechete sezvaunoshandisa pa diamond.
- Zorora zvachose kubva musimba kudzidzisa vhiki imwe muvashanu. Chiedza chekuita gym basa rakanaka.
- Shandisa kutonga kwako. Usabayira unyanzvi hwokudzidzira basa rekusimudza munguva iyi.
Chikamu 5 - Kupera-nguva
Iye zvino inguva yekuzorora. Iwe unoda nguva ino yekunzwa patsva uye kwemuviri. Kwevhiki dzinoverengeka unofanira kukanganwa nezvebhokisi uye kuita zvimwe zvinhu. Kuramba kwakakodzera uye kushanda nekudzidziswa kwemuchinjikwa kana mamwe mabasa achiri chirevo chakanaka. Pakazosvika pakati paNovember, iwe unogona kufunga pamusoro peimwe maitiro ekudzidzira gym, maitiro ekugadzirisa, uye aerobic basa.
Ungadai usingazvizivi-yava nguva yekuita zvose zvakare.