{"id":7187,"date":"2021-08-03T13:48:43","date_gmt":"2021-08-03T11:48:43","guid":{"rendered":"https:\/\/trailetmacadam.fr\/WP\/?p=7187"},"modified":"2024-09-04T18:26:25","modified_gmt":"2024-09-04T16:26:25","slug":"renforcement-musculaire-2","status":"publish","type":"post","link":"https:\/\/trailetmacadam.fr\/WP\/renforcement-musculaire-2\/","title":{"rendered":"Renforcement musculaire"},"content":{"rendered":"\t\t
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Pourquoi am\u00e9liorer sa force ?
La force est l\u2019une des quatre qualit\u00e9s musculaires avec la vitesse, l\u2019endurance et la souplesse.\u00a0Pour \u00eatre performant, il convient donc optimiser chacune des ces 4 qualit\u00e9s.<\/p>

Dans les sports d\u2019endurance, l\u2019am\u00e9lioration de la force musculaire est un aspect fondamental de la performance, tant pour produire de l\u2019endurance de force (r\u00e9p\u00e9ter un tr\u00e8s grand nombre de fois le m\u00eame mouvement) que pour produire de la puissance maximale sur une faible dur\u00e9e (variations de rythme).<\/p><\/div><\/div><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Quand et comment gagner en force ?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\"\"L’intersaison est le moment id\u00e9al pour r\u00e9cup\u00e9rer puis travailler ses points faibles. Nombre d\u2019athl\u00e8tes ont a gagner \u00e0 travailler leur force tout en entretenant leurs qualit\u00e9s d\u2019endurance. Le gain obtenu permettra de produire plus de puissance et\/ou d\u2019\u00eatre plus \u00e9conome une fois la saison de comp\u00e9tition venue.<\/p>

Durant cette p\u00e9riode, la plupart des athl\u00e8tes d\u2019endurance cherchent \u00e0 gagner de la force sans prendre de poids.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Le simple fait d\u2019ex\u00e9cuter des mouvements de musculation \u00e0 poids de corps induit des effets mais un travail en salle de musculation permettra d\u2019avoir de meilleurs r\u00e9sultats.
Chacun de nos muscles comporte deux types de fibres musculaires qui vont convertir de l\u2019\u00e9nergie chimique en travail m\u00e9canique : ce sont les fibres \u00ab lentes \u00bb et les fibres \u00ab rapides \u00bb. Les premi\u00e8res sont peu puissantes (donc peu fortes) mais tr\u00e8s endurantes, tandis que les secondes sont tr\u00e8s puissantes (donc tr\u00e8s fortes) mais vite fatigable.<\/p>

L\u2019endurance de force concerne donc les fibres lentes\u2026 En salle de musculation, ce type de travail se fait avec une charge moyenne (40% du maximum) sur un grand nombre de r\u00e9p\u00e9tition (50 reps). Ce type d\u2019entra\u00eenement vise \u00e0 progresser pour des efforts continus d\u2019intensit\u00e9 moyenne.
La force maximale concerne les fibres rapides. En salle de musculation, ce type de travail se fait avec une charge tr\u00e8s lourde (90% du maximum) sur un petit nombre de r\u00e9p\u00e9tition (2 \u00e0 6 reps).<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Quels exercices ?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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  • Les extenseurs des jambes<\/strong> : squats, fentes, wall-ball, extension sur banc. Le fait de travailler sur une seule jambe ou d\u2019utiliser du poids additionnel permet de travailler sur un registre plus proche de la force maximale.

    \"\"<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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    • Les mouvements de d\u00e9tentes verticales<\/strong> : d\u00e9tentes,\u00a0 burpees\u2026 etc. L\u2019objectif est de sauter le plus haut possible. En ajoutant de la vitesse, le travail est plus orient\u00e9 vers la puissance.<\/li>
    • Les mouvements de pliom\u00e9trie<\/strong> : multibonds, sauts en contrebas\u2026 etc. Ces exercices sont traumatisant et g\u00e9n\u00e8rent d\u2019importantes courbatures. A utiliser avec prudence et progressivit\u00e9 !<\/li>
    • Le Gainage<\/strong> : travail de la ceinture abdominale, de la ceinture scapulaire et des muscles du rachis. Un bon gainage est fondamental pour transmettre la force entre le bas et le haut du corps. Les exercices de base sont la planche, les \u00e9l\u00e9vations du buste, ou encore les divers types de pompes.<\/li>
    • Le travail du haut du corps<\/strong> : rowing, traction\u2026 permettent d\u2019avoir une bonne tonicit\u00e9 au niveau du tronc, des \u00e9paules et des bras.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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      Comment concilier musculation et endurance ?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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      • Toute s\u00e9ance doit \u00eatre r\u00e9alis\u00e9e les muscles repos\u00e9s sous peine de subir des d\u00e9chirures.<\/li>
      • A l\u2019issue d\u2019une s\u00e9ance, il est indispensable de s’hydrater correctement.<\/li>
      • Les s\u00e9ances d\u2019endurance \u00e0 basse intensit\u00e9 peuvent \u00eatre r\u00e9alis\u00e9es le matin \u00e0 jeun pour potentialiser les effets de l\u2019entra\u00eenement en endurance.<\/li>
      • Manque de temps pour s\u00e9parer vos s\u00e9ances d\u2019entra\u00eenement (biquotidien), couplez le travail d\u2019endurance et de force : Echauffez-vous avec une s\u00e9ance d\u2019endurance \u00e0 basse intensit\u00e9 puis encha\u00eenez imm\u00e9diatement avec votre entra\u00eenement de force.\u00a0<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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        • \"\"Des difficult\u00e9s \u00e0 \u00ab prendre du muscle \u00bb : profitez de l\u2019intersaison pour faire de la force tout en diminuant le volume d\u2019entra\u00eenement en endurance.<\/li>
        • Si vous \u00ab gonflez\u00bb rapidement, vous risquez de vous alourdir. Limitez le travail de force \u00e0 des s\u00e9ries maximales tr\u00e8s br\u00e8ves (3 s\u00e9ries de 5 reps \u00e0 95%)<\/li>
        • Pour p\u00e9renniser les acquis de l\u2019intersaison, programmez 1 \u00e0 2 rappel de force max toutes les 4 \u00e0 6 semaines.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

          Pourquoi am\u00e9liorer sa force ? La force est l\u2019une des quatre qualit\u00e9s musculaires avec la vitesse, l\u2019endurance et la souplesse. Pour \u00eatre performant, il convient donc optimiser chacune des ces 4 qualit\u00e9s. Dans les sports d\u2019endurance, l\u2019am\u00e9lioration de la force musculaire est un aspect fondamental de la performance, tant pour produire de l\u2019endurance de force (r\u00e9p\u00e9ter […]<\/p>\n","protected":false},"author":8,"featured_media":7252,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[53],"tags":[],"class_list":["post-7187","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cap","entry","has-media"],"yoast_head":"\nRenforcement musculaire - Trail & MACADAM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trailetmacadam.fr\/WP\/renforcement-musculaire-2\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Renforcement musculaire - Trail & MACADAM\" \/>\n<meta property=\"og:description\" content=\"Pourquoi am\u00e9liorer sa force ? La force est l\u2019une des quatre qualit\u00e9s musculaires avec la vitesse, l\u2019endurance et la souplesse. Pour \u00eatre performant, il convient donc optimiser chacune des ces 4 qualit\u00e9s. Dans les sports d\u2019endurance, l\u2019am\u00e9lioration de la force musculaire est un aspect fondamental de la performance, tant pour produire de l\u2019endurance de force (r\u00e9p\u00e9ter […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/trailetmacadam.fr\/WP\/renforcement-musculaire-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Trail & MACADAM\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Trailetmacadam\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-03T11:48:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-04T16:26:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/trailetmacadam.fr\/WP\/wp-content\/uploads\/2021\/08\/Pompe-unsplash.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Trail & MACADAM\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Trail & MACADAM\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/trailetmacadam.fr\/WP\/renforcement-musculaire-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/trailetmacadam.fr\/WP\/renforcement-musculaire-2\/\"},\"author\":{\"name\":\"Trail & MACADAM\",\"@id\":\"https:\/\/trailetmacadam.fr\/WP\/#\/schema\/person\/76cdbd9430e9080dfe4b906021aa32f9\"},\"headline\":\"Renforcement musculaire\",\"datePublished\":\"2021-08-03T11:48:43+00:00\",\"dateModified\":\"2024-09-04T16:26:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/trailetmacadam.fr\/WP\/renforcement-musculaire-2\/\"},\"wordCount\":690,\"publisher\":{\"@id\":\"https:\/\/trailetmacadam.fr\/WP\/#organization\"},\"image\":{\"@id\":\"https:\/\/trailetmacadam.fr\/WP\/renforcement-musculaire-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/trailetmacadam.fr\/WP\/wp-content\/uploads\/2021\/08\/Pompe-unsplash.jpg\",\"articleSection\":[\"Cap\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/trailetmacadam.fr\/WP\/renforcement-musculaire-2\/\",\"url\":\"https:\/\/trailetmacadam.fr\/WP\/renforcement-musculaire-2\/\",\"name\":\"Renforcement musculaire - 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La force est l\u2019une des quatre qualit\u00e9s musculaires avec la vitesse, l\u2019endurance et la souplesse. Pour \u00eatre performant, il convient donc optimiser chacune des ces 4 qualit\u00e9s. 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