Kurema kurairirwa chikamu chepurogiramu yakazara yekudzidzisa yebhola. Shandisa purogiramu iyi yepamuviri yemitambo yebhola yebhokisi, kusanganisira American football, Rugby, uye Australian football. Hazvirevi kuti zvinosanganisira bhora (yebhola), kunyange zvazvo zvikamu zvepurogiramu zvingashanda kune bhora rekudzidziswa kwebhokisi.
Aerobic Fitness for Football
Bhodhi inoda kumira kwakanaka kwemaerikic kuti ipe kutsungirira kwekushingaira kwakasimba, uye simba, uye kunyange yakawanda, kuputsa kana kuitika kugadzirisa.
Chikamu chepurogiramu yakataurwa apa inogadzirirwa zvikuru kune zviyereso uye kusimba kwesimba chikamu chepurogiramu. Iwe unoda kuita cardio kudzidzisa kuti uwane aerobic fitness pakutanga pre-season uye zvino kuvaka hutano hwevanaerobic ne sprints, shuttles, uye nguva kuti zvive zvakanyatsogadzirirwa kunyatsotanga gore.
Utano hweAerobic hunoreva iwe unogona kufamba, kumhanyira, kutenderera kana kutsika kwenguva yakareba paanomhanya zvishoma asi usina kuneta. Utano hweAnaobobic hunoreva kuti iwe unogona kuramba uchifamba kwenguva yakareba pamakumbo ako musati mamiro ako uye muviri uchinonoka. Zvose izvi zvakakosha mubhodhi, kunyanya kana iwe uchida kutamba yose kana kuti yakawanda yemutambo. Kana iwe ukanyatsogadzirisa zvinhu zvose zvehutano-hutano hwakanaka, simba, uye simba, unogona kuda kuti uri mukurwara kwepamusoro.
Periodized Weight Training yeBhola
Dzidzo yeperiodizedza inopedza gore muzvikamu zvitatu kana zvina zvedzidzo, nechikamu chega chega chinowedzera kukura kwehutano.
Purogiramu dzakapedzisira dziripo dzinopa chikwata chinopfuurira kusvika pakuwedzera kwehutano nekushanda. Chikamu chimwe nechimwe chine zvinangwa zvakasiyana uye chikamu chimwe nechimwe chinotevera chinovaka pane yakapfuura.
Gore rose gore rega rega rurefu rurefu chirongwa chinogona kutaridzika sepurogiramu yandinyorera pasi apa. Apo ini ndinoshandisa izwi rokuti "bhora" ndinoreva chero yemuviri wechipikicha wandinenge ndabatanidzwa pamusoro apa.
Kana ndichitaura chimwe chinhu chisingashandisi pamutambo wenyu, ingochigadzirisa zvakakodzera.
Early Pre-Season
- Vatambi vari kugadzirira nguva yacho uye vanotanga kuvaka shure mushure megore.
- Kusimbiswa kwekuvaka maitiro ehutano, simba rekushanda nesimba uye hutundu hwemasumbu, iyo inonzi "hypertrophy."
Gore Rokutanga Pre-Season
- Vatambi vari kushanda kusvikira pakutanga kwemwaka uye miedzo isati yasvika yava pedyo.
- Kusimbiswa kwekuvaka muviri wevanaerobic uye simba guru uye simba.
In Season
- Makwikwi ari kuitika uye vatambi vanotarisirwa kuti vashande zvizere mukukwikwidza.
- Maintenance of speed, aerobic uye anaerobic muviri uye simba uye simba zvakasimbiswa.
Off Season
- Iwe wakunda musoro, kana iwe unofunga kuti wakasvika pedyo; nguva yekuzorora kwekanguva asi iwe unofanirwa kuramba uchishanda.
- Kusimbiswa ndezvekuzorora nekudzoka nekuchengetedza basa rekuedza - kutambidzwa kwepamuchinjikwa, chiedza chekuita gym - uye kuenda nyore nyore pahusize nokuti haudi kuti urege kurasikirwa uwandu hwakawanda mumutambo unotevera wekutanga. Vhiki dzinoverengeka dzinopera kubva pakusimba kwakasimba uye kudzidziswa simba kunobatsira.
- Sezvo nguva isati yasvika, basa rinowanzogadzirisa rinogona kutanga nekusimbiswa pakuvaka fomu yeaerobic zvakare zvakare mushure mekudzidzisa kwemwaka.
Kudzidziswa-Kunyatsotsanangura Basa Kwebhora
Mukati purogiramu yekudzidzira yemutambo wepamuviri, mamwe mapurogiramu anokwanisa anogona kubatsira, kunyanya mumapoka apo nhengo dzine mabasa akasiyana uye mamwe maitiro anobatsira anoshanda.
Semuenzaniso, rebackback nekambani yekudzivirira (US), kana kuti hafu yehafu uye nechemberi (rugby), zvingangove zvine purogiramu yakasiyana mune zvekurovedza. Rimwe rinokurudzira kukurumidza uye simba, uye chimwe chizhinji, simba, uye simba.
Chimbofunga purogiramu yakataurwa pano kuti ive purogiramu yose, yakakodzerwa kune vatangidzi vekutanga kana vadzidzisi vasina kudzidzira vasina ruzivo rwekuyera kudzidzisa kwebhola. 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 kwekurovedza muviri nguva dzose chinangwa chakanaka pakutanga kwegore kana iwe usina kumbove neyekare kare. Zvino, ngatitangei kutanga.
Chikamu 1 - Kutangira Pre-Season
Nheyo Simba uye Mumuviri weBhora
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 rurefu vadzidzisi vachatanga kutanga nemagetsi akareba uye mashoma mashomanana uye kushanda kusvika pazviremu zvakakura zvakanyanya nemamwe masero. Tanga kutanga kwemwaka kuti uenzaniswe nechikamu ichi kana usina kushandisa zvigadzirwa zvekare kare.
Kudzokorora kwemitambo kunogona kusimbisa rumwe rutivi rwemuviri zvichibhadhara kune rimwe, kana kusimbisa imwe kana mbiri miviri yakakura yemasumbu isina kusimbiswa kune vamwe. Zvisingaitiki, nzvimbo dzisina simba dzinogona kukuvara uye dzinogona kuita zvisina kunaka. Izvi hazvirevi kuti gumbo rako risina kukweta rinofanirwa kuva se "unyanzvi" sezvaunokanda gumbo, asi rinofanira kuva rakasimba. Iwe unofanirwa kugovera zvakakwana zvidzidzo zvekuita kuitira kuti uwane simba rekugadzirisa masimba munzvimbo dzose dzinosanganisira kupikisa misimba uye kuruboshwe uye nechepamativi mapfupi emakumbo makuru emapoka emashure - kumashure, mabheti, makumbo, maoko, mapepa, chifuva nemadzimai.
Mukutanga kwekutanga kwemwaka, purogiramu yeheyo inosanganisira kusanganiswa kwemasimba, simba uye hypertrophy zvinangwa, zvinoreva kuti zviyero hazviremi uye zvigadzidzo uye zvinodzokorora zviri mumakero maviri kusvika ku4 ezvinyorwa zve10 kusvika ku15. Muchikamu chino, unovaka simba, humwe hukuru hwemasumbu nekutsungirira.
Nguva inotora: masvondo mana kusvika ku6
Mazuva evhiki: 2 kusvika ku3, uye zuva rimwe chete rokuzorora pakati pezvirongwa uye kwevhiki iri muvhiki yechina kukurudzira kugona nekufambira mberi.
Reps: 10 kusvika ku15
Inoisa: 2 kusvika ku4
Zorora pakati pemisasa: 30 kusvika 60 seconds
Phase 1 Weight Training Kudzidzira Kwebhora
- 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
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. Izvozvo zvishomanana zvekare zvakagadziriswa zvinofanira kuve zvinyorwa-asi zvisingaiti zvakaoma ku "kukanganisa," kunyanya nokuda kwemaoko uye maitiro epfudzi. Iwe unoda ruoko nebandauko zvakagadzirirwa basa uye zvakagadziriswa asi zvisingawedzereki.
- Dunhu rekudzidzisa, kure-rink cardio uye mamwe maitiro aerobic inofanira kuwedzerwa purogiramu iyi kana zvichibvira.
- Dzoka pakarepo kana kurwadziwa kwakanyanya kunowanikwa panguva kana mushure mekuita muviri wezviremba, uye kutsvaga kurapwa uye kurairirwa mazano kana ichiripo.
Chikamu 2 - Mid Pre-Season
Muchikamu chino, iwe uchavaka simba uye musimba. Vatambi vanotsanya uye vakangwara vanofanira kungwarira kuti vasawanda zvikuru. Iwe une nheyo yakanaka kubva pakutanga kwekushanda kwemazuva uye ikozvino kusimbiswa ndekusimudza masero akaremara kuitira kudzidzisa hurongwa hwehutano pamwe chete nemishupa yemasisita kutakura mitoro yakakura. Hypertrophy, iyo inovaka kukura kwemasumbu, haisi kureva simba. Zvisinei, mune nheyo yeheyo uye muchikamu chino, hypertrophy ichakushandira zvakanaka nokuda kwekusimbiswa kwesimba.
Simba richava nheyo dzechikamu chinotevera, icho chiri kukura kwesimba. Simba ndiko kukwanisa kutakura mitoro yakaipisisa munguva pfupi. Simba inongova chibereko chemasimba nekukurumidza uye chikamu chinokosha chekubudirira kwekambani yedzidzo yakagadzirirwa.
- Nguva yegore: Mid-pre-season
- Nguva inotora: masvondo mana kusvika ku6
- Mazuva evhiki: 2 kusvika ku3, uye zuva rimwe chete pakati pezvikamu
- Reps: 3 kusvika 6. Vatambi vanovimba zvakanyanya pamhanyi uye muhutano uye avo vanoda ruzhinji rukuru vanofanira kuita nhamba yakaderera yepamusoro.
- Inoisa: 3 kusvika ku5
- Zorora pakati pemisasa: 3 kusvika kumaminitsi mana
Chikamu 2 Kurovedza muviri Weight Training Exercises for Football
- Barbell hack squat, kana barbell pamberi squat
- Barbell bench press
- Romanian deadlift
- Mutambo wekate lat unoratidzika mberi nechisungo chakakura
- Bvisa - 3x6 kudzokorora - kugadziridza kukwanisa kukodzera, kuyerwa kana zvichidiwa
- Masoja (Pamusoro) Shingairira
Inotsanangura Kuziva
- Ruramisa uremu kuitira kuti zvishoma zvekupedzisira kudzokorora zvinyorwe asi kwete kupedzisa kukundikana. Nhamba shoma shoma dzinoreva kuti iwe uchange uchisimudza zvinorema muchikamu chino.
- Wana zororo rakakwana pakati pemisasa. Iwe unoda mishonga yako yakagadziriswa kuitira kuti iwe ugone kupedza chirongwa chinorema chekusimudza.
- Kana iwe usingakwanisi kudzoka kubva muchigadziro nezuva rimwe chete rokuzorora riri pakati, chengetedza purogiramu iyi kuenda kuzvikamu zviviri vhiki imwe neimwe panzvimbo yevatatu. Simba rinodzidzisa rinogona kukura mumuviri 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 iwe uchinzwa marwadzo akabatana kana kusagadzikana.
Chikamu chechitatu - Gore Rakatangira Pre-Season kusvika Muna Mwaka
Muchikamu chino, unovaka pane simba rakagadzirirwa muchikamu chechipiri nekudzidziswa kuchaita kuti iwe uwedzere kukwanisa kwako kutakura mutoro pahupamhi hwepamusoro. Simba ndiko kusanganiswa kwesimba uye 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 yeemaiti inogona kunge iri pasi pechitsauko 1. Hapana chikonzero chekudzidzisa zvakadai kana iwe uchinetseka.
- Nguva yegore: nguva yapfuura-nguva isati yasvika uye in-season
- Nguva inotora: 4 mavhiki anoenderera mberi
- Mazuva evhiki: 2 kusvika ku3
- Reps: 8 kusvika ku10
- Inoisa: 2 kusvika ku3
- Zorora pakadzokororazve: 10 kusvika ku15 seconds
- Zorora pakisara: kunyanya 1 miniti kana kusvika pakudzoka
Chikamu 3 Kurairirwa kweutoro Kudzidzira kweBhodhi
- Bharbell kana mbeveve anoramba akachena
- Romanian deadlifts
- Kushandisa kusveta kusvitsa
- Barbell kana dumbbell pfuurira
- Tora mitsara yemichina
Inotsanangura Kuziva
- Mukugadzirisa simba, zvinokosha kuti iwe unorapwa zvakare pamhinduro imwe neimwe uye uise 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. Simudza kurema kudarika chikamu chekutanga asi chiedza kupfuura chikamu 2.
- Miti yeOlympic yepamusoro-soro - yakanatswa, yakafa, kusundira-inoda humwe unyanzvi hwokugadzira. Shandisa simba rakadzidza uye mudzidzisi, kana zvichibvira, kuti uite zvakanaka.
Chikamu 4 - MuKuva
Chikamu 4 chinotarisa pakuchengetedza simba nesimba. Chikamu chechipiri 2 (Strength) uye chikamu chechitatu (Simba) kwezvikamu zviviri zvemasangano vhiki imwe neimwe. Vhiki yechishanu yega yega, ramba uremu hwekudzidzira kuti ubatsire kupora.
Inotsanangura Kuziva
- Edza kubvumira zvisingaiti mazuva maviri pakati pechikamu chero chipi nechipi uye mutambo.
- Edza kusaita simba rekudzidzisa pazuva rimwechete apo iwe unoshanda mumunda - kana kuti zvishoma kuparadzanisa kushanda mangwanani nemasikati.
- Zorora zvachose kubva musimba kudzidzisa vhiki imwe muvashanu. Chiedza chekuita gym basa rakanaka.
- Shandisa kutonga kwako. Usabayira ruzivo rwemabha ehutano hwekuita basa kana uine nguva shoma iripo.
Chikamu 5 - Kupera Nguva
Iye zvino inguva yekuzorora. Iwe unoda nguva ino yekunzwa patsva uye kwemuviri. Kwevhiki dzinoverengeka, kanganwa nezvebhokisi uye kuita zvimwe zvinhu. Kuramba kwakakwana uye kushingaira nekudzidziswa kwemuchinjikwa kana mamwe mabasa chinhu chakanaka.
Zvipe iwe nguva yakawanda yekuita zvose zvakare gore rinotevera.