L' ALLENAMENTO POLARIZZATO

𝐀𝐋𝐋𝐄𝐍𝐀𝐌𝐄𝐍𝐓𝐎 𝐏𝐎𝐋𝐀𝐑𝐈𝐙𝐙𝐀𝐓𝐎

-Parliamo di allenamento polarizzato, metodologia in voga negli ultimi anni e applicato negli sport di Endurance.

𝑰𝒍 𝑷𝒐𝒍𝒂𝒓𝒊𝒛𝒆𝒅 𝑻𝒓𝒂𝒊𝒏𝒊𝒏𝒈 𝒐 𝑨𝒍𝒍𝒆𝒏𝒂𝒎𝒆𝒏𝒕𝒐 𝑷𝒐𝒍𝒂𝒓𝒊𝒛𝒛𝒂𝒕𝒐 𝒉𝒂 𝒄𝒐𝒎𝒆 𝒃𝒂𝒔𝒆 𝒍𝒂 𝒅𝒊𝒔𝒕𝒓𝒊𝒃𝒖𝒛𝒊𝒐𝒏𝒆 𝒅𝒆𝒊 𝒓𝒊𝒕𝒎𝒊 𝒅'𝒊𝒏𝒕𝒆𝒔𝒊𝒕à: 𝟕𝟎% 𝑩𝒂𝒔𝒔𝒂 𝑰𝒏𝒕𝒆𝒏𝒔𝒊𝒕à 𝟓% 𝑰𝒏𝒕𝒆𝒏𝒔𝒊𝒕à 𝒔𝒐𝒈𝒍𝒊𝒂 𝑨𝒏𝒂𝒆𝒓𝒐𝒃𝒊𝒄𝒂 𝟐𝟓% 𝑻𝒖𝒕𝒕𝒐 𝒄𝒊ò 𝒄𝒉𝒆 𝒐𝒍𝒕𝒓𝒆 𝒍𝒂 𝒏𝒐𝒔𝒕𝒓𝒂 𝑺𝒐𝒈𝒍𝒊𝒂 𝑨𝒏𝒂𝒆𝒓𝒐𝒃𝒊𝒄𝒂.

E' da precisare che questa distribuzione dei ritmi deve essere tarata sulle caratteristiche di performance dell'atleta in questione.

Uno studio scientifico pubblicato su Pub Med https://pubmed.ncbi.nlm.nih.gov/34356229/ "The Effect of Polarized Training on the Athletic Performance of Male and Female Cross-Country Skiers during the General Preparation Periode"𝘾𝙞 𝙨𝙥𝙞𝙚𝙜𝙖 𝙘𝙝𝙚 𝙡'𝙖𝙡𝙡𝙚𝙣𝙖𝙢𝙚𝙣𝙩𝙤 𝙥𝙤𝙡𝙖𝙧𝙞𝙯𝙯𝙖𝙩𝙤 𝙥𝙪𝙤̀ 𝙢𝙞𝙜𝙡𝙞𝙤𝙧𝙖𝙧𝙚 𝙖𝙨𝙥𝙚𝙩𝙩𝙞 𝙞𝙣𝙚𝙧𝙚𝙣𝙩𝙞 𝙖𝙡 𝙑𝙤2𝙈𝙖𝙭 𝙢𝙖 𝙙𝙤𝙫𝙧𝙚𝙗𝙗𝙚 𝙚𝙨𝙨𝙚𝙧𝙚 𝙥𝙞𝙖𝙣𝙞𝙛𝙞𝙘𝙖𝙩𝙤 𝙥𝙚𝙧 𝙨𝙚𝙨𝙨𝙤, 𝙦𝙪𝙖𝙣𝙩𝙞𝙩𝙖̀ 𝙙𝙞 𝙚𝙨𝙚𝙧𝙘𝙞𝙯𝙞𝙤, 𝙚 𝙩𝙞𝙥𝙤 𝙙𝙞 𝙖𝙡𝙡𝙚𝙣𝙖𝙢𝙚𝙣𝙩𝙤.

Ecco l'evidenza scientifica:" This study aimed to analyze the effect of 12 weeks of polarized training on body composition, cardiorespiratory function, and upper-body power of male and female cross-country skiers during the general preparation period. 

A total of 16 national cross-country skiers (8 male and 8 female; 8 national cross-country skiers and 8 national biathlon athletes) participated. Polarization training was conducted for 12 weeks from May to July in 2019 during the general preparation period for cross-country skiers. 

The low-weight, high-repetition method was used for strength training. 

The effect of the polarized training on body composition, maximum oxygen intake (VO2max), respiratory exchange rate, all-out time, and ski ergometer exercise time was assessed.

 There was no change in weight, BMI, and muscle mass in male and female cross-country skiers following the 12 weeks of polarized training (p > 0.05). Male body fat percentage (pre 18.1%, post 12.7%) and female body fat percentage (pre 29.1%, post 21.4%) showed a significant decrease (p < 0.05). 

After training, VO2max increased by 7.72% in male athletes (pre 71.05 mL/kg/min, post 77.0 mL/kg/min) and 6.32% in female athletes (pre 60.26 mL/kg/min, post 64.33 mL/kg/min). 

Treadmill exercise time increased by 5.39% for male athletes (pre 1038 s, post 1064 s) and 2.23% for female athletes (pre 855 s, post 874 s). However, there was no significant difference between male and female athletes (p > 0.05). The 50% recovery time from the maximum heart rate to the target heart rate decreased by 64.52% in males (pre 168.8 s, post 102.6 s) and 6.48% in females (pre 135 s, post 129.6 s). Significant differences were found only in male athletes (p < 0.05). 

The double-pole 500 m exercise duration for the ski ergometer significantly decreased after the training for both sexes (p < 0.05). In this study, the 12 weeks of polarized training improved the body composition and athletic performance of all cross-country skiers. 

Interestingly, in this study, we confirmed that polarized training had a better effect on cardiorespiratory function in male cross-country skiers than in female cross-country skiers. 

Conversely, we found that the outcomes of the ski ergometer exercise factors were more effective in female athletes than in male athletes. 

Therefore, we insist that when applying a polarized training program to athletes, it should be planned in detail by sex, exercise amount, intensity, and type of training.

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Per concludere questo piccolo articolo, non basta applicare la quantità dei ritmi secondo il protocollo d'intensità, ma questa metodologia va relazionata su periodi, obiettivi, e tipologia dell'atleta in questione.

Il dare maggiore spazio a ritmi del fondo lento ( 70%), piccoli spazi a ritmi di soglia (5%) fa si chè ci sia un incremento della capillarizzazione in modo tale da arrivare performanti a quella fetta del 25% relativa agli allenamenti che sono oltre la nostra soglia anaerobica.

Spero che questo articolo vi sia piaciuto, Buon Allenamento a tutti.