La planificación del entrenamiento

!
" #
"% #
$
&
%
%" #
%"% #
%" #
%" #
%"( #
%") #
%"* #
%"+ #
'
'
#
'
" #
"% #
" #
,
,
#
" #
"%#
(#
(" #
("% #
(" #
-
-
)#
&
)" #
)"% #
)" #
*#'
&
&
&
'
1
!
" #
$
./0 10234 56
7 56 165/8 10 9:4;/56 ;<4 /4<1 =>? :@<1 8 0 9:86 165/86?5017 8 04@A< 80
01@<1 =>?:@<1 8 0 9:8 6 ;6? 0 801@6;6A ;<B< C/48 6B04@6501,
D*#+
E
1@6 40;01:868 80 0F0A;:;:< CG1:;< 68 0;/68< 9:040 <A:2:468 6 H<A 56
HA<2A01:96 805 ;/0AH<
;6/168 6 H<A 56 C65@6 8 0 6;@:9:868 CG1:;6 04 05 <A264:1B<" 5 ;/0AH< H<A 56 50I 805 BG4:B< 01C/0AJ<7 10
686H@6 34:;6B04@0 6 6./05561 C/4;:<401 ./0 8 0 /46 C<AB6 A02/56A 10 50 8 0B64804" 5 HA<?50B6 1/A20
;/648< H<A /46 40;01:8 68 10 50 H:80 /4 01C/0AJ< B>1 2A648 0 I 05 ;/0AH< 65 4< 01@6A HA0H6A68< H6A6
A01H<48 0A 10 04C0AB6"
'
♦
♦
♦
♦
♦
♦
♦
,
A61@<A4<1 04 05 1:1@0B6 ;6A8:<961;/56A
:H0A@041:K4
A@0A:<1;50A<1:1 D ? 1@A/;;:K4 80 561 6A@0A:61 ./0 4/@A04 65 ;<A6JK4E
41/C:;:04;:6 ;<A<46A:6 0 :4C6A@< 80 B:<;6A8:<
? 01:868
5@0A6;:<401 H<1@/A6501 ;<4 A0H0A;/1:<401 K10617 5:26B04@<161 I B/1;/56A01 80 56 ;<5/B46"
0? :5:868 C/4;:<465 HA0B6@/A6 DL90F0J HA0B6@/A6E
$
'
'
,
018 0 05
'
,
♦ A<H<A;:<46 /4 B6I<A ;<4@A<5 1<? A0 1G B:1B<
♦ :A90 80 0961:K4 I 8:1@A6;;:K4 80 <@A<1 HA<? 50B61
♦ :? 0A6 805 01@AM1 I 56 @041:K4"
♦ 0F<A6 56 9<5/4@68 HA<H:6"
♦ 0F<A6 05 A048:B:04@< :4@050;@/65"
018 0 05
'
,
♦ :1B:4/I0 05 A:012< 80 B<A@65:868 H<A 04C0AB086801 ;6A8 :6;61"
♦
♦
♦
♦
♦
♦
♦
♦
♦
08/;0 56 CA0;/04;:6 ;6A8:6;6 I B0F<A6 0C:;6;:6 805 B31;/5< ;6A8:6;<"
0F<A6 05 C/4;:<46B:04@< 80 5<1 6H6A6@<1 ;:A;/56@<A:<7 A01H:A6@<A:<7 5<;<B<@<A7 8:201@:9< I 805 1:1@0B6
40A9:<1<"
<4@A6AA01@6 56 <? 01:868 "
/B04@6 05 B0@6? <5:1B<7 ? 040C:;:< 4/@A:;:<465"
<4@A6AA01@6 56 <1@0<H<A<1:1"
A09:040 561 8<504;:61 80 01H6586
0F<A6 56 01@A/;@/A6 80 5<1 5:26B04@<17 6A@:;/56;:<401 I @048<401"
0F<A6 56 A01:1@04;:6 65 @A6? 6F< HA<5<4268<
0F<A6 56 165/8 04 2040A65"
018 0 05
,
♦ 0F<A6 I C69<A0;0 56 ;<B/4:;6;:K4
♦ <1:? :5:@6 ;<4<;0A 6 /4 B6I<A 43B0A< 80 H0A1<461 D80H<A@01 80 0./:H<E"
♦
<48/;0 6 /46 B6I<A 6;0H@6;:K4 1<;:65"
: ;<B< =0B<1 9:1@< 64@0A:<AB04@07 56 6;@:9:8 68 CG1:;6 680;/68 6 01 /4 =>?:@< ./0 ;<4@A:?/I0 6
4/01@A6 B0F<A6 8 0 165/8 I 05 108 04@6A:1B< HA<8/;0 @A61@<A4<1 I 04C0AB08 68 017 H6A0;0 ;56A< ./0 01
40;016A:< 6;<48:;:<46A10 CG1:;6B04@0" 6A6 ./0 ;/65./:0A H0A1<46 H/08 6 6;;080A 6 01@0 ? 040C:;:< 10
=6;0 :BHA01;:48:?50 56 6/@<4<BG6 04 01@0 ;6BH<7 01 8 0;:A7 ./0 ;686 /4< @0426 5<1 ;<4<;:B:04@<1
BG4:B<1 H6A6 H<8 0A 04@A046A H<A 1/ ;/04@6 ;<4 26A64@G61 8 0 MN:@< I 102/A:868 "
2
"% #
&
<86 6;@:9:8 68 CG1:;6 01 ? /046 H6A6 05 <A264:1B<7 1: 10 HA6;@:;6 8 0 C<AB6
I
H<1:?:5:8 68 01 8 0 ;68 6 H0A1<467 H0A< 05
I 56 B>N :B6 102/A:868 10 5<2A6A> 1: 05
01@>
80 ;<4 64@056;:K4"
6 561
%
6A6 ./0 ;/65./:0A 04@A046B:04@< 5<2A0 /46 68 6H@6;:K4 8 05 <A264:1B< 0C:;6J I /46 B0F<A6
;<41:8 0A6?50 80?0 @040A HA0104@0 I ;/BH5:A /46 10A:0 8 0
7 01@61 4<AB61 1<4 5<1
5 HA:4;:H:< C/48 6B04@65 8 05 ;/65 80H04804 @<8<1 5<1 80B>1 01 05 HA:4;:H:< 8 0 686H@6;:K4 ./0 10 ? 616
04 05
%" #
'
5 ;/0AH< =/B64< 01 ;6H6J 8 0 A06;;:<46A7 68 6H@>48 <107 64@0 05 0C0;@< 8 05 04@A046B:04@< I 8 01H/M1
80 /4 H0AG<8< 80 8 01;641<7 01 ;6H6J 8 0 6/B04@6A 05 4:905 80 A048:B:04@< CG1:;< I 56 A01:1@04;:6 65
04@A046B:04@<"
%" " #
<1 C6;@<A01 8 0 5<1 ./0 8 0H0480 56 68 6H@6;:K4 1<4 8 <1,
A)
'$
, 56 C<AB6 04 ./0 ;68 6 H0A1<46 A06;;:<46 65 @A6? 6F<
10234 1/1 ;6A6;@0AG1@:;61 H0A1<46501"
E
, 01@GB/5< 01 @<8 6 B<8:C:;6;:K4 04 05 B08:< 6B?:04@0 < 04 05 :4@0A:<A 805
:48:9:8/< I ./0 HA<8/;0 0N ;:@6;:K4 < ;6B?:< 04 05 0./:5:?A:< <A2>4:;<" <1 0F0A;:;:<1 805
04@A046B:04@< D56 ;6A26 8 0 04@A046B:04@<E 1<4 /4 01@GB/5< H6A6 05 <A264:1B<"
0A< 4< @<8<1 5<1 01@GB/5<1 HA<8/;04 /46 68 0;/686 686H@6;:K4" 1@GB/5<1
HA<9<;64
DC6@:26 ;<41@64@07 501:<4017 0@;"E" 1@GB/5<1
4< HA<8/;04 A01H/01@6 68 6H@6@:96"
%"% #
0 ? 616 04 56 ;6H6;:8 68 805 <A264:1B< 80 A0H<40A 4< 1K5< 561 040A2G61 H0A8:861 1: 4< @6B?:M4 04
6;/B/56A A010A961 040A2M@:;61 H6A6 H<8 0A 0F0;/@6A 4:90501 80 @A6? 6F< 1/H0A:<A01" A0H6A6 65
<A264:1B< ;<4@A6 H<1:?501 < C/@/A61 65@0A6;:<401 8 05 0./:5:?A:<"
4 05 1:2/:04@0 ;/68A< H<80B<1 90A ;<B< 801H/M1 80 8:C0A04@01 C6101 80 656AB6 I A01:1@04;:6 05
4:905 8 0 68 6H@6;:K4 805 :48 :9:8 /< 96 ;A0;:048< =61@6 ;<4102/:A 5<1 4:90501 801068<1"
Carga de
Entrenamiento (I)
Carga de
Entrenamiento (II)
Nivel de
Capacidad
Trabajo (I)
Reducción Supercomcapacidad pensación
de trabajo
Carga de
Entrenamiento (III)
Nivel (II)
Nivel (III)
Reducción Supercompensación
capacidad
de trabajo
3
%" #
6 HA>;@:;6 1:1@0B>@:;6 8 0 6;@:9:8 68 CG1:;6 H0AB:@0 ;<4102/:A 686H@6;:<401" : 4< B64@040B<1 56
CA0;/04;:6 40;016A:6 8 0 04@A046B:04@< DBG4:B<
8G61 H<A 10B646E7 4< H<80B<1 6HA<90;=6A 5<1
0C0;@<1 H<1:@:9<1 80 56 1/H0A;<BH0416;:K4 I 10 H:0A804 561 686H@6;:<401 ;<4102/:861"
%" #
'
5 :4;A0B04@< 504@< H0A< ;<41@64@0 8 05 @A6?6F< D;6A26 80 04@A046B:04@<E 01 05 34:;< B<8< 80
HA<8/;:A B6I<A01 68 6H@6;:<401 I 6/B04@6A 05 A048:B:04@< CG1:;<"
: 4< =6I 6/B04@< HA<2A01:9< 8 0 56 ;6A267 05 ;/0AH< 1:2/0 686H@68< 65 35@:B< 04@A046B:04@< I 4<
HA<8/;0 B0F<A6 04 05 A048 :B:04@< 4: 1/H0A;<BH0416;:K4"
F0BH5< 80 HA<2A01:<401,
4 ;6AA0A6 ;<4@:4/6 H<8 0B<1 6/B04@6A /4 % O 05 @:0BH< 80 ;6AA0A6"
4 ;:A;/:@< H<80B<1 6/B04@6A 05 @:0BH< 8 0 @A6?6F< 80 ;686 0F0A;:;:< < 05 43B0A< 80 01@6;:<401 805
;:A;/:@<"
%"( #
6A6 ./0 05 04@A046B:04@< @0426 /4 0C0;@< 68 0;/68< 1<?A0 56 165/8 80?0B<1 @A6? 6F6A 80 C<AB6
6ABK4:;67 6@048:048< 6 @<861 561 ;/65:868 01 CG1:;61 I 6 @<861 561 H6A@01 805 ;/0AH< 80 B<8<
0./:5:?A68<"
61 ;/65:8 6801 CG1:;61 ? >1:;61 ;<B< 16?01 1<4 , A01:1@04;:67 C50N:? :5:8 687 C/0AJ6 I 905<;:868"
<1<@A<1 4<1 96B<1 6 ;04@A6A 04 561 ;/65:868 01 ./0 B>1 :4C5/04;:6 964 6 @040A 1<?A0 56 165/8P
# 6 A01:1@04;:6 ;<4 1/1 0C0;@<1 ;6A8:<961;/56A017 A01H:A6@<A:<1 I B0@6?K5:;<1"
# 6 C50N:?:5:8 68 ;<4 1/1 0C0;@<1 B/1;/56A017 6A@:;/56A01 I H1:;<5K2:;<1 DA056F6;:K4E"
# 6 C/0AJ6 ;<4 1/1 0C0;@<1 1<?A0 05 6H6A6@< 5<;<B<@<A 04 2040A65 DB31;/5<17 =/01<17
6A@:;/56;:<4017 5:26B04@<1 I @048<401"E I 1<?A0 05 61H0;@< H1:;<5K2:;< DC:401 01@M@:;<1E
%") #
686 H0A1<46 01 8 :C0A04@0 I ;<B< 01 5K2:;< ;68 6 <A264:1B< 96 6 A06;;:<46A 04 8:1@:4@6 B08 :86 65
04@A046B:04@<" 6 68 6H@6;:K4 80H048 0A> 80 561 ;6A6;@0AG1@:;61 :48:9:8 /65017 1:0BHA0 804@A< 80 /461
;6A6;@0AG1@:;61 ;<B/401 65 2M40A< =/B64<"
%"* #
686 0F0A;:;:< CG1:;< ./0 4<1<@A<1 A065:J6B<1 1:A90 H6A6 652<7 @:040 /4 <? F0@:9< ;<4;A0@<" 0? 0B<1
;<4<;0A 05 0C0;@< ./0 8:;=< 0F0A;:;:< 96 6 HA<8/;:A 1<?A0 4/01@A< <A264:1B< I A065:J6A5< < 4< 04
C/4;:K4 80 4/01@A61 B0@61" < =6?AG6 @A641C0A04;:6 H<A 0F0BH5< 04@A0 =6;0A 6?8<B:46501 I B0F<A6A
56 C/0AJ6 8 0 5<1 ?A6J<1"
%"+ #
<1 01@GB/5<1 6H5:;68<1 6 5<1 HA<2A6B61 8 0 6;<48:;:<46B:04@< 8 0? 04 /@:5:J6A 8:90A1<1 1:1@0B61 8 0
04@A046B:04@< I A0;/A1<1 96A:68<1 H6A6 ;<4102/:A 5<1 <?F0@:9<17 80 01@0 B<8< 10 09:@6A> 56
B<4<@<4G6 I 05 6? /AA:B:04@< I 68 0B>1 05 04@A046B:04@< 10A> B>1 04A:./0;08<A"
4
#
'
: ;<B< 9:B<1 64@0A:<AB04@07 56 686H@6;:K4 8 0H048 0 805 01@GB/5< ./0 6H5:./0B<17 10 =6;0 6=<A6
40;016A:< A0;<A86A ;/6501 1<4 5<1 ;<BH<404@01 ./0 H<80B<1 B640F6A H6A6 A02/56A 8:;=< 01@GB/5<"
1@<1 ;<BH<404@01 8 0 56 ;6A26 1<4 5<1 86@<1 :48:;68 <A01 805 @A6?6F< ./0 10 96 6 A065:J6A I 10Q6564 56
;64@:868 I ;65:8 68 805 B:1B<" 1@< 1<4,
" #
,
1 56 ;64@:868 @<@65 80 6;@:9:8 68 A065:J686 8 /A64@0 05 04@A046B:04@<"
<1
!
1<4, 56 8 :1@64;:6 A0;<AA:86 DB < R B"E 05 @:0BH< 0BH5068< D=<A617 B:4/@<17
102/48<1E7 05 43B0A< 80 101:<4017 05 H01< @<@65 50964@68< DR 2"E7 43B0A< 80 A0H0@:;:<4017 0@;"
"% #
,
NHA016 05 B<8< 04 ./0 10 A065:J6 /4 01C/0AJ< ;KB< 10 A065:J6! 1 05 ;<BH<404@0 ;/65:@6@:9< 8 05
01C/0AJ<" 1 56 ;64@:868 8 0 @A6? 6F< 0C0;@/686 04 /4:868 80 @:0BH<,
A6?6F<
S ##################
:0BH<
6
A0C50F6 56 68 6H@6;:K4 805 1:1@0B6 ;6A8:<961;/56A 65 01C/0AJ< A065:J68<" 1 /4
B08 :8<A 80 :4@041:8 68" 0 A02:1@A6 04 H/516;:<401 B:4/@<"
>N :B6
5@6
08 :6
6F6
>1 80 +(
* # +( H
( # * H
% # ( H
H B
B
B
B
6
0509686 HA<8/;0
04 05 8016AA<55< 80 56 ;<48:;:K4 CG1:;67 1:4
0B?6A2< 01@<1 0C0;@<1
" <A 05 ;<4@A6A:< 05 @A6?6F< ;<4
!
HA<8/;0
6
" I
04 05 @:0BH<" 4C5/I0 ;56A6B04@0 1<?A0 56 8 /A6;:K4 805 H0AG<8< 80
B64@04:B:04@< 80 56 ;<48 :;:K4 CG1:;6"
5 9<5/B04 01 B6I<A 6 HA:4;:H:< 8 0 56 @0BH<A686 I 96 8 :1B:4/I048< I 8 0F648< H61< 65 @A6? 6F< 04
:4@041:8 68"
" #
1 /46 H6/16 A02040A6@:96 04 56 ./0 4< 10 1/B64 01@GB/5<17 01 /4 @:0BH< 40;016A:< 80 A0;/H0A6;:K4
805 0./:5:?A:< 805 <A264:1B<7 H6A6 ./0 50 106 H<1:?50 686H@6A10 I 1/H0A;<BH0416A10" 69<A0;0 05
0C0;@< 805 04@A046B:04@<"
6 A0;/H0A6;:K4 10 5<2A6 80 @A01 B640A61, ?:04 ;<4 8 01;641< 6;@:9< DH"0F" 01@:A648<7 648 648<E7 ;<4
;6B?:< 8 0 6;@:9:8 68 D=62< 6?8<B:46501 04 5/26A 80 102/:A ;<AA:048<E < ;<4 8 01;641< H61:9<
DH6A68<1E"
5 801;641< 01 @64 :BH<A@64@0 ;<B< 05 04@A046B:04@<7 1:4 /4 801;641< 68 0;/68< 4< 10A> H<1:?50 ./0
10 HA<8/J;6 56 1/H0A;<BH0416;:K4 I @6BH<;< 10 H<8A> HA<8/;:A 56 686H@6;:K4"
5
#
"
#
•
•
•
•
•
/B04@6 56 ;69:868 ;6A8:6;6 I 05 @6B6Q< 805 ;<A6JK4
0F<A6 05 C/4;:<46B:04@< 805 1:1@0B6 A01H:A6@<A:<
0F<A6 56 :AA:26;:K4 1642/G406
0F<A6 56 165/8 I A08/;0 56 B<A@65:8 68 H<A 6;;:804@01 ;6A8:6;<1
0A8:86 8 0 2A616 ;<AH<A65
"%#
<80B<1 8:9:8:A 5<1 1:1@0B61 80 04@A046B:04@< 04 #
I
♦ $
" <4 6./055<1 ./0 10 A065:J64 8/A64@0 /4 6BH5:< H0AG<8< 80 @:0BH< 80 C<AB6 ;<4@:4/686"
< 0N:1@04 H6/161 04 05 8016AA<55< 80 5<1 B:1B<1 I H<A 5< @64@< 56 :4@041:868 80 @A6? 6F< 96 6 10A B08:6 < ? 6F6"
♦ $
<@A<1 80 B6I<A :4@041:8687
<4 05 C:4 80 H<80A 6/B04@6A 56 :4@041:868 8 05 01C/0AJ< 10 CA6;;:<46 05 B:1B< 04
80 A0;/H0A6;:K4 04@A0 055<1"
;<4@:4/6;:K4 A0;<A8 6A0B<1 ;/6501 0A64 5<1 8:C0A04@01 1:1@0B61 80 04@A046B:04@<1 @64@< ;<4@:4/<1 ;<B<
CA6;;:<468<1" <56B04@0 5<1 96B<1 6 4<B? A6A H<A ./0 I6 ;<4<;01 805 ;/A1< H6168<" : 4< 5<1 A0;/0A861 A0H616
5<1 6H/4@01 80 T 80 56
"
"%" #
#
%
D;6AA0A6 65@0A4686 ;<4 0F0A;:;:<1E
& D;6AA0A6 ;<4 ;6B? :<1 80 A:@B<E
"%"% #
D0F0A;:;:<1 1:4 ;6AA0A6E
!
' A6? 6F< 04 10A:01 80 ;6AA0A6 80 8:1@64;:61 A056@:96B04@0 ;<A@61
#%
B0@A<17 04@A0
6 % A0H0@:;:<401 80 016 8:1@64;:67 65@6 :4@041:868 * # +( H B" 01;641< 6;@:9< D;6B:46A < 01@:A6AE
%
:1@0B6 8 0
04@A046B:04@<
/65:8 68 CG1:;6
01:1@04;:6
6AA0A6
;<4@:4/6
0AK? :;6
4@A0 % UI
U
%U
4@A0 % I )
H/516;:<401 B:4/@<
4@A046B:04@<
@<@65
0AK? :;6
4@A0
UI
U
(U
6
!
7 4< 80? 0 ? 6F6A
80 % H B
0AK? :;6
460AK? :;6
4@A0 % UI
U
%U
6A@50W
4@A046B:04@<
04 ;:A;/:@<
4@0A965
A6:4:42
01:1@04;:6
0AK? :;6 I
<@A61
0AK? :;6
460AK? :;6
:0BH<1
680;/68<1
:0BH<
BG4:B<
UU ) UU04 ;686
01@6;:K4
<
#
A0H0@:;:<401 805
0F0A;:;:<
U
6 10A:01
% H6A6
1/F0@<1 ;<4
H<;6
;<48:;:K4
% A0H
4@041:868
4@A0
I + H B"
H/8:048< 55026A 6 %
H B
4@A0 % I + H B
01;641< 04@A0 ;686
9/05@6 =61@6 ./0 56
CA0;/04;:6 ;6A8:6;6
? 6F0 6 561 % H B
4@A0 * I +( H B
F0A;:;:<1
6AA0A6
6AA0A6 V
)
0F0A;:;:<1
6AA0A6
96A:648<
A:@B<
4@A0
I
%
0F0A;:;:<1"
+ 04 4<
04@A0468<1
6AA0A6
#%
B
6
(#
-
(" #
•
•
•
•
08/;0 561 501:<401 B31;/5<#6A@:;/56A01
:B:@6 56 6H6A:;:K4 80 80C0;@<1 H<1@/A6501
0F<A6 56 ;<<A8:46;:K4 I C6;:5:@6 56 ;65:868 8 0 5<1 B<9:B:04@<1
A<H<A;:<46 6BH5:@/8 6 5<1 B<9:B:04@<1
("% #
-
HA048 0A 6 @A6? 6F6A 56 C50N:? :5:868 01 C>;:5" 0A< =6I /46 B640A6 ;<AA0;@6 I <@A6 :4;<AA0;@6 80 =6;0A5<" 6
B640A6 ;<AA0;@6 01 /4 01@:A6B:04@< A056F68 < I 1<1@04:8 < ;<4 56 6@04;:K4 ;<4;04@A686 04 5<1 B31;/5<1 ./0 10
01@>4 01@:A648<"
N:1@04 96A:<1 BM@<8 <1 H6A6 05 8016AA<55< 80 56 C50N:? :5:8687 4<1<@A<1 4<1 96B<1 6 ;04@A6A 1<56B04@0 04 /4<,
M@<8 <1
!
("%"
0 ;6A6;@0A:J6 H<A./0 05 0F0;/@64@07 65;64J6 H<A 1G B:1B< 561 H<1:;:<401
80106861 1:4 6HA<90;=6A H6A6 055< 56 :40A;:6 < 56 6I/86 8 0 /4 ;<BH6Q0A<" 6
H<1:;:K4 10 =6 80 B64@040A 04@A0 (UUI
UU" <49:040 A0H0@:A 04@A0 I (
90;01 ;686 0F0A;:;:<"
A) $
(
)
*
+
0 ;<B:04J6 ;<4 /4
*
65 ;/65 10 50 808:;6 80
6
102/48<1" < 10 =6;04 4: 96:90401 4:
A0? <@01" 0 55026 =61@6 05 H/4@< 04 ./0 10 1:04@0 /46 @041:K4 B<8 0A6867 =6I ./0 A056F6A10 B:04@A61 10 B64@:040
05 01@:A6B:04@<" 6 10416;:K4 80 @041:K4 80? 0A> 8:1B:4/:A
6 B08:86 ./0 10 B64@:040 56 H<1:;:K4
;<AA01H<48:04@0" : 4< <;/AA0 61G7 =6? A> ./0 6C5<F6A /4 H<;< =61@6 04;<4@A6A 05 2A68< 80 @041:K4 ./0 106
;KB<8<"
01H/M1 805 01@:A6B:04@< C>;:57 10 6964J6 504@6B04@0 I 1:4 ? A/1./086801 =6;:6 05
!
0 656A26 05 01@:A6B:04@< C>;:5 80 % 6
;04@GB0@A<1 =61@6 ./0 10 4<@0 <@A6 90J /46 B<8 0A686 @041:K4"
B64@:040 56 H<1:;:K4 80
6
102/48<1"
0
6 A01H:A6;:K4 80? 0 10A 504@67 AG@B:;6 I ;<4@A<5686" < 10 80? 0 ;<4@040A 56 A01H:A6;:K4" : 01@6B<1
:4;5:4>48<4<1 =6;:6 680564@0 H6A6 A065:J6A /4 01@:A6B:04@<7 =6I ./0 01H:A6A 65 =6;0A5< I 5/02< A01H:A6A
504@6B04@0 B:04@A61 10 B64@:040"
1 680;/68< ;<4@6A 04 1:504;:< 5<1 102/48<1 80 ;686 01@:A6B:04@< H6A6 6102/A6A4<1 8 0 ./0 10 =6 B64@04:8< 56
@041:K4 05 @:0BH< 680;/68<"
(" #
•
•
•
•
•
-
5 @A6? 6F< 80 C50N:? :5:868 80? 0 80 :A HA0;08:8< 80 /4 ? /04 ;6504@6B:04@< H6A6 09:@6A 501:<401 I ;<4102/:A
/4 B6I<A A048:B:04@<"
6A6 @A6? 6F6A 56 C50N:? :5:868 10 80? 0 01@6A A056F68<
6A6 B0F<A6A 56 C50N:? :5:868 01 40;016A:< /@:5:J6A 0F0A;:;:<1 ./0 550904 6 5<1 B31;/5<1 I 6A@:;/56;:<401 6 1/1
B>N:B<1 A0;<AA:8<1"
<1 0F0A;:;:<1 10 80? 04 A065:J6A 80 C<AB6 1/690 I 8/A64@0 /4 @:0BH< HA<5<4268< D% # UUE /4 01@:A6B:04@< <
B<9:5:J6;:K4 ? A/1;6 H/080 HA<8/;:A 501:<401 ;<B< 8:1@041:<401 80 5:26B04@<17 A<@/A6 8 0 C:? A61 B/1;/56A017
0@;"
< B>1 :BH<A@64@0 80 /4 @A6? 6F< 80 C50N:? :5:868 01 56 ;<4@:4/:868 I 56 A02/56A:8 687 H/01 56 C50N:? :5:868 10
H:0A80 A>H:8 6B04@0 ;<4 56 :46;@:9:868 "
7
)#
&
)" #
•
•
•
•
•
•
&
/B04@6 05 2A<1<A 8 0 561 C:? A61 B/1;/56A017 6/B04@6 05 9<5/B04 805 B31;/5< I 56 C/0AJ6 805 B:1B<
/B04@6 56 ;6H6;:868 I 8/A6;:K4 805 @A6? 6F< 805 B31;/5<
0F<A6 56 ;<<A8:46;:K4
/B04@6 05 @<4< B/1;/56A 5< ./0 6I/86 6 B64@040A /46 H<1@/A6 ;<AH<A65 ;<AA0;@6
<A@650;0 5<1 =/01<1
0F<A6 56 165/87 A08/;:048< 05 A:012< 80 501:K4 B/1;/56A7 6A@:;/56A I K106
)"% #
)"%"
&
'
<41:1@0 04 A065:J6A 0F0A;:;:<1 104;:55<1 ;<4 05 H01< 805 HA<H:< ;/0AH<" 1 05 1:1@0B6 B>1 ? >1:;< 805
04@A046B:04@< 80 C/0AJ6 I 01 :8065 H6A6 HA:4;:H:64@01"
0 96AG64 5<1 2A/H<1 B/1;/56A01 6 @A6? 6F6A 05:2:048< 8:C0A04@01 0F0A;:;:<1 H6A6 ;686 /4< 80 055<1"
6A6;@0AG1@:;61,
3B0A< 80 0F0A;:;:<1 H<A 101:K4, 80
6
3B0A< 80 A0H0@:;:<401 H<A 0F0A;:;:<, 80 ) 6
04 C/4;:K4 805 <? F0@:9<
6/16 04@A0 0F0A;:;:<1, 80 % UU6 B:4/@< D04 C/4;:K4 805 43B0A< 80
A0H0@:;:<4017 56 905<;:868 0@;"E
)"%"%
0 /@:5:J64 6H6A6@<1 104;:55<1 ;<B< ? 65<401 B08:;:465017 ? 64;<1 1/0;<17
;<5;=<40@617 0@;"
5 10A 5:20A<1 5<1 H01<1 80 01@<1 <? F0@<17 H/0804 A065:J6A10 B/;=61 A0H0@:;:<401
H<A ;686 0F0A;:;:<"
6A6;@0AG1@:;61,
3B0A< 80 0F0A;:;:<1 H<A 101:K4, 80 % 6 %
3B0A< 80 A0H0@:;:<401 H<A 0F0A;:;:<, 80 ) 6
04 C/4;:K4 805 <? F0@:9<
6/16 04@A0 0F0A;:;:<1, 80 % UU6 B:4/@< D04 C/4;:K4 805 43B0A< 80 A0H0@:;:<4017 56
905<;:868 0@;"E
)"%"
1 /4 ? /04 1:1@0B6 H6A6 @A6? 6F6A 56 C/0AJ6 2040A65 80 5<1 2A64801 2A/H<1 B/1;/56A01 DH:0A4617 @A<4;<7 ? A6J<17
0@;"E
0 @A6@6 8 0 /@:5:J6A 65 ;<BH6Q0A< D80 /4 H01< 1:B:56A 65 BG<E H6A6 @A6? 6F6A 56 C/0AJ6 80 8:C0A04@01 C<AB61, ;<B<
<H<1:;:K47 ;<B< A01:1@04;:67 ;<B< 1<? A0;6A267 0@;"
<1 @:H<1 80 0F0A;:;:<1 ./0 10 1/0504 /@:5:J6A 1<4,
♦ BH/F01
♦
AA61@A01
♦
A6;;:<401
♦
A641H<A@01
♦ /02<1 80 5/;=6
♦ 0@;"
8
)"%"
1 /4 1:1@0B6 8 0 04@A046B:04@< ./0 H/08 0 /16A10 H6A6 04@A046A @64@< 56 A01:1@04;:6 ;<B< 56 C/0AJ6"
<41:1@0 04 A065:J6A /46 10A:0 80 0F0A;:;:<1 80 C<AB6 ;<410;/@:96 ./0 6C0;@04 6 @<861 561 H6A@01 8 05
;/0AH<" <1 0F0A;:;:<1 =64 80
80 C<AB6 A6;:<4657 80 B640A6 ./0 4< @A6?6F04 5<1 B:1B<1
2A/H<1 B/1;/56A01 04 8<1 0F0A;:;:<1 102/:8<1"
<80B<1 /16A @<8< @:H< 8 0 0F0A;:;:<1 H6A6 8 6A50 B6I<A 96A:0868 65 ;:A;/:@<"
5 43B0A< 80 0F0A;:;:<1 H6A6 05 04@A046B:04@< 80 56 A01:1@04;:6 <1;:56 04@A0 , , . DH/8 :048<
?6F6A =61@6 + 04 4< 04@A0468<1E 56 H6/16 04@A0 5<1 0F0A;:;:<1 01 34:;6B04@0 05 @:0BH< ./0 10 @6A86
04 H616A 80 /4 01@6;:K4 6 <@A6 ), - // - //+
4 05 ;61< 805 04@A046B:04@< 80 56 C/0AJ67 8 0? 0AG6B<1 =6;0A 80 ) 6 % 01@6;:<401 I 5<1 0F0A;:;:<1
5K2:;6B04@0 10A>4 @<8<1 8 0 C/0AJ6"
<80B<1 @A6? 6F6A H<A
) - //01 - //+ 04 ;68 6 01@6;:K4 < H<A
805 0F0A;:;:< ./0 4<
;<49:040 ./0 1064 B04<1 8 0 , *
-"
5 ;:A;/:@< 10 A0H:@0 8 0
2 !
D% 04 1/F0@<1 ;<4 B/I H<;6 ;<48:;:K4 CG1:;6E 801;641648< 04@A0
;686 9/05@6 05 @:0BH< 40;016A:< H6A6 ./0 56 CA0;/04;:6 ;6A8:6;6 10 1:@30 04 @<A4< 6 561 % H B:4"
)" #
&
6A6 ./0 05 @A6?6F< 80 C/0AJ6 @0426 0C0;@<1 ? 040C:;:<1<1 I 09:@0B<1 A:012<1 8 0 501:<4017 @048A0B<1
./0 ;<41:8 0A6A,
•
4@01 8 0 04@A046A 56 C/0AJ6 80? 0B<1 =6;0A /4 ?/04 ;6504@6B:04@<
•
A6?6F6A0B<1 80 C<AB6 0./:5:?A686 @<8<1 5<1 102B04@<1 8 05 ;/0AH<, ?A6J<17 H:0A461 I @A<4;<
I =6A0B<1 01H0;:65 =:4;6H:M 04 5<1 B31;/5<1 6?8<B:46501 I 8<A16501 H/01 1<4 5<1 ./0 6102/A64
/46 ;<AA0;@6 H<1@/A6 ;<AH<A65
•
040B<1 ./0 @A6? 6F6A 80 C<AB6 1:BM@A:;67 C<A@650;:048< 05 568< :J./:0A8< I 80A0;=< H<A
:2/65"
•
01H/M1 80 /46 101:K4 8 0 C/0AJ6 A065:J6A0B<1 0F0A;:;:<1 80 C50N :? :5:8687 H6A6 A056F6A
B31;/5<1 I 6A@:;/56;:<401 I A0;/H0A6A 56 0561@:;:868 4<AB65 80 5<1 B31;/5<1
9
*#'
'
#
'
'
0;/0A86 5<1 0C0;@<1 ./0 @:040 05 0F0A;:;:< CG1:;< 680;/68< H6A6 56 165/8 I 1050;;:<46 5<1 ./0 @3
;<41:8 0A01 ./0 8 0? 04 10A <?F0@:9< 80 @/ H564 8 0 04@A046B:04@<"
%#
0;/0A86 5<1 0C0;@<1 ./0 05 04@A046B:04@< 8 0 ;686 ;/65:868 96 6 HA<8/;:A 1<?A0 05 <A264:1B<"
050;;:<46 5<1 <?F0@:9<1 ./0 @3 ./:0A01 65;64J6A 65 @A6? 6F6A ;686 ;/65:8 68 7 4< <59:8 01 ./0 8 0? 01
@A6?6F6A 1<?A0 A01:1@04;:67 C50N:? :5:8 68 I C/0AJ6"
<A 0F0BH5< H6A6 H0A80A H01< 05 @A6? 6F< 6 A065:J6A 01 1<?A0 56 A01:1@04;:67 0F0A;:;:<1 B<8 0A68<1 I
HA<5<4268<17 0@;"
#
lunes
martes
miércoles
jueves
viernes
Semana Carrera continua
Fuerza con Autocarga
1
Entrenamiento Total
Estiramiento por
parejas
Carrera continua
Circuito de fuerza
Stretching
Semana Carrera continua
Fuerza con Autocarga
2
Entrenamiento Total
Estiramiento por
parejas
Carrera continua
Circuito de fuerza
Stretching
Semana Carrera continua
Fuerza con Autocarga
3
Entrenamiento Total
Estiramiento por
parejas
Carrera continua
Circuito de fuerza
Stretching
Semana Carrera continua
Fuerza con Autocarga
4
Entrenamiento Total
Estiramiento por
parejas
Carrera continua
Circuito de fuerza
Stretching
Stretching
Stretching
Stretching
Stretching
#
&
sábado domingo
%
686 101:K4 80? 0 ;<4@040A,
E #
;<4
5<1 0F0A;:;:<1 I 5<1 @:0BH<1 80 @A6?6F< 0 :4@041:868 01" 650 05 B:1B<
;6504@6B:04@< H6A6 @<861 561 101:<4017 0N;0H@< ;/648< 05 @A6?6F< HA:4;:H65 106 56 ;6AA0A6
;<4@:4/6 ./0 =6?A> ./0 B<8:C:;6A 05 ;6504@6B:04@< @GH:;<"
E 3
7 ;<4;A0@648<,
#
T 05 BM@<8< 80 04@A046B:04@< ./0 10 /16
# %T ;686 /4< 80 5<1 0F0A;:;:<1 ./0 10 =6;04
#
T 80 ;68 6 0F0A;:;:< 10 :48:;6 1/ 8/A6;:K47 :4@041:8687 43B0A< 80 A0H0@:;:<401 < 10A:01 I 05
801;641< 1: 5< =6I"
X
L 6AA0A6 ;<4@:4/6Y
6AA0A6 80 C<AB6 :4:4@0AA/BH:86
% B:4/@<1
6F6 %
( H/516;:<401 H<A B:4/@<
< =6I 10A:01 01 /4 1:1@0B6 ;<4@:4/<
5 C:465:J6A 56 ;6AA0A67 4< =6I 801;641< 04@A0 B08:61 H<A ./0 01 @A6? 6F< ;<4@:4/<"
C) 3
7 ;<4 0F0A;:;:<1 ;65B64@017 6./G 10 :4;5/I0 05 @A6?6F< 80 C50N :?:5:868"
10
ZZ
[[
<8<1 01@<1 61H0;@<1 8 0? 04 C:2/A6A 04 05 HA<2A6B6 80 6;<48 :;:<46B:04@< 80 B640A6 :BHA01;:48:?507
80 4< 10A 61G 05 HA<2A6B6 01@6A> 1/1H041< I 56 /4:8 68 8:8>;@:;6 @6B?:M4"
0;/0A86 ./0 808:;6A0B<1 652/461 101:<401 04 ;5610 80 08 /;6;:K4 CG1:;6 H6A6 ./0 @3 H<4261 04 HA>;@:;6 @/ H5647
80? 0A>1 10A 6/@K4<B< I 80B<1@A6A ./0 16? 01 5< ./0 01@>1 =6;:048 <"
80B>1 01 A0;<B0486?50 @040A 04 ;/04@6 5<1 1:2/:04@01 C6;@<A01,
A0;/04;:6 10B6465
/A6;:K4 I 9<5/B04
80 56 101:K4
4@041:868
4@A0 @A01 I ;:4;< 101:<401
4@A0
I ) B:4/@<1" 61 101:<401 80 6/@<04@A046B:04@< ./0 =6261 04 ;5610
80 8/;6;:K4 G1:;6 10A>4 80 ( B:4/@<1" F/1@6 ? :04 05 @:0BH<"
@:5:J6 5<1 :48:;68<A01 80 :4@041:868 ;<B< 56 CA0;/04;:6 ;6A8:6;6 I 68>H@656 65
1:1@0B6 80 04@A046B:04@< ./0 0BH5001 I 65 4:905 ./0 @04261"
04 B/I 04 ;/04@6 5<1 HA:4;:H:<1 80 ;<4@:4/:8 687 HA<2A01:K47 96A:08687
:48:9:8/65:8687 0@;"
A:4;:H:<1 805
04@A046B:04@<
'
'
'
-
FICHA DE EVALUACIÓN DEL PLAN DE ACONDICIONAMIENTO
FÍSICO
PUNTUACIÓN DEL PLAN DE ACONDICIONAMIENTO FÍSICO
________ sobre
Los objetivos
1
1)
No dura un mes
2)
No están las sesiones mínimas
Las cualidades a trabajar
________ sobre
1
3)
No cumple la frecuencia semanal
4)
No sigue el guión propuesto FALTAN:
3.1) Los objetivos generales
3.2) Los objetivos de las cualidades a trabajar
3.3) El calendario de planificación de 1 mes
3.4) El calentamiento
3.5) La parte calmante y de trabajo de flexibilidad
El calendario de planificación
de 1 mes de entrenamiento ________ sobre
1
________ sobre
1
Trabajo de resistencia
________ sobre
12
Trabajo de fuerza
________ sobre
12
Trabajo de flexibilidad
________ sobre
6
5)
En cada SESIÓN no concretas o no es correcto
4.1) El método de entrenamiento que usas
4.2) Los ejercicios que haces
4.3) La duración o repeticiones
4.4) Las series
4.5) El descanso
4.6) La intensidad
4.7) No coincide el sistema de entrenamiento con los
ejercicios o con los objetivos
6)
No cumple con el tiempo de duración de la sesión
7)
No cumple PRINCIPIOS de ENTRENAMIENTO:
7.1) Continuidad
7.2) Progresión
7.3) Multilateralidad
7.4) Individualización
7.5) Transferencia
7.6) Variación
El calentamiento
SESIONES
TOTAL:
________ sobre
34
NOTAS
34-32 puntos = 10- 9
31-27 puntos = 8-7
26-22 puntos = 6-5
Menos de 22 = Suspenso
OBSERVACIONES:
COMPLÉTALO
PRESENTALO EN SEPTIEMBRE
OBSERVACIONES: COMPLÉTALO
11