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Biegaj jak mistrz. Plany treningowe legend biegania

Dokładne kopiowanie planów treningowych starych mistrzów może przynieść więcej szkody niż pożytku. Dlatego przyjrzeliśmy się dzienniczkom Bogusława Mamińskiego, Waldemara Cierpinskiego i Sebastiana Coe'a, aby wyciągnąć z nich tylko to, co może z Ciebie zrobić mistrza.

Od lewej: Waldemar Cierpinski, Bogusław Mamiński i Sebastian Coe (fot. RW)

Jeszcze 20 lat temu treningi najlepszych zawodników owiane były tajemnicą. Dziś wiemy, jak trenują najlepsi. Czy ta wiedza spowodowała wysyp mistrzów? Nie. Aby zbliżyć się do światowej czołówki, nie można bowiem biegać według szablonów innych zawodników.

Nawet zaawansowani amatorzy powinni dostosować swój trening do swoich indywidualnych predyspozycji: sprawności układu ruchu, zdolności organizmu do regeneracji, wieku itd. Wykorzystując jednak pewne elementy treningu starych mistrzów, możesz dać impuls swojej formie. O tym, czy trening "wchodzi", przekonasz się już na własnej skórze.

Metoda Bogusława Mamińskiego 

Bogusław Mamiński - wicemistrz Europy (Ateny 1982) i wicemistrz świata (Helsinki 1983) w biegu na 3000 metrów z przeszkodami. Życiówka na tym dystansie: 8:09,18.

Kiedy szeregowiec Bogusław Mamiński wygrywał w Międzyrzeczu Wojskowe Biegi Narodowe, jego o 4 lata starszy kolega Bronisław Malinowski zdobywał w Montrealu srebro w biegu na 3000 metrów z przeszkodami. Był rok 1976 – od tego momentu kariera sportowa Mamińskiego nabrała tempa. W Moskwie Bogusław był siódmy, a Bronek złoty. "Zabrakło mi trochę zdrowia na finał, a i forma przyszła nieco za późno" – wspomina Mamiński. O Malinowskim mówi jak o swoim profesorze, który go wspierał i pomagał mu.

Już dwa tygodnie po olimpiadzie przegrał z nim tylko o centymetry na mistrzostwach Polski w Łodzi. W 1982 roku zdobył srebro na mistrzostwach Europy w Atenach. Walczył nie tylko z Niemcem Patrizem Ilgiem, ale także z zapaleniem ucha. Tłumaczy, że nie chciał brać antybiotyku, żeby nie osłabiać organizmu. Helsinki, 1983 rok, mistrzostwa świata – Mamiński znów drugi, przed Ilgiem. Forma jednak rosła.

W Brukseli bije życiówkę – 8:09,18. Miał 29 lat i plasował się w światowej czołówce, wymieniany był w pierwszej trójce najlepszych zawodników na 3000 m z przeszkodami. Wtedy wydarzył się dramat. Do Los Angeles Polska nie wystawia olimpijskiego teamu. Mamiński przegrał ze światową polityką. Na otarcie łez na alternatywnej "olimpiadzie" państw socjalistycznych Przyjaźń ’84 zgarnął złoto, ale to złoto ciążyło mu na szyi niczym ołów. (Czytaj więcej: Los Angeles 1984: Medale, które zabrała nam polityka).

Patenty mistrza: Wałówka z zachodu

"Trudno porównać profesjonalną pomoc w treningu sprzed 30 lat do tego, czym dysponują biegacze obecnie. My biegaliśmy na czucie, mierzyliśmy tętno palcami. Dziś można dobiegać trening nawet na sporym zakwaszeniu, a wtedy często płaciliśmy kontuzjami czy przemęczeniem za zbyt duże obciążenia. Brakowało preparatów do regeneracji" – mówi Bogusław Mamiński.

Z drugiej strony wspomina, że zwracał szczególną uwagę na dobre odżywianie. Sportowcom było trochę łatwiej zdobywać jedzenie niż przeciętnemu obywatelowi PRL. Pomagały "wałówki" z Zachodu, ale przy odrobinie sprytu na bazie jedzenia dostępnego w Polsce też można było skomponować pełnowartościowy posiłek dla biegacza. Trening pod 3000 m z przeszkodami obejmuje połączenie siły z wytrzymałością. To o wiele trudniejsze niż połączenie np. siły z szybkością.

Mamiński uważa, że zbyt mało uwagi przywiązywano wtedy do treningu pod konkretny dystans. Szkoła Bronisława Malinowskiego zakładała dużo biegania: za mało dbano o rozciąganie, podnoszenie napięcia mięśniowego, pracę nad stawem skokowym. To, co pomagało Malinowskiemu, niekoniecznie sprawdzało się u innych zawodników.

Marokańska lekcja biegania

W latach 80. Bogusław Mamiński trenował we włoskim klubie razem z Marokańczykiem Saïdem Aouitą, złotym medalistą IO 1984 r. na 5 km. "Próbowałem trenować z Marokańczykami, wedle ich założeń, ale szybko okazało się, że potrzebują oni o wiele mniej czasu na regenerację, biegając np. na intensywnych interwałach. Spróbowałem i zapłaciłem przeciążeniami. Nie wyszło" – mówi Mamiński. Wrócił do swego treningu, bardziej spokojnego.

"Ważne, żeby trafić z treningiem pod konkretnego biegacza. W przypadku mojego dystansu, 3000 m z przeszkodami, sprawdza się trening interwałowo-szybkościowy z mądrze przygotowaną siłą. Do tego ciężki trening na nizinach i lekki trening w górach połączony z wypoczynkiem – tutaj widzę największe rezerwy – radzi biegacz. – Nie zbudujesz pożądanej formy, biegając nieustannie te same odcinki tym samym tempem. Oczywiście, na początku taka strategia przyniesie efekty, ale jeśli chcesz poprawiać swój wynik, trzeba zintensyfikować i urozmaicić trening. Koniecznie musisz wprowadzić do treningu biegi ciągłe, tempowe, interwałowe. W moim przypadku właśnie te trzy elementy były głównymi elementami treningowymi" – wyjaśnia Bogusław Mamiński.

Trening Bogusława Mamińskiego

Bieg ciągły – 2 zakres

Strategia mistrza: BC2 – bieg ciągły w drugim zakresie intensywności do 8 km (70-85% tętna maksymalnego). "W moim przypadku były to prędkości 3:40 min/km od listopada do lutego oraz 3:25-3:20 min/km od marca do sierpnia" – mówi Mamiński.

Twoja strategia: BC2 - 2 x 4 km z przerwą 4-minutową między powtórzeniami (70-85% Tmax). "Taki trening najlepiej wykonuj w okresie listopad-marzec na pętli crossowej" – radzi mistrz.

Wytrzymałość tempowa

Strategia mistrza: WT – wytrzymałość tempowa – to wielokrotne pokonywanie odcinków w tempie startowym lub szybszym. "Najczęściej w okresie startowym pokonywałem 5 odcinków po 800 m. Wychodziło 1,5 docelowego dystansu, który biegłem na zawodach. Jeśli przed startem na 3000 m przez przeszkody zakładałem, że pobiegnę 8:10-8:15, to trening wyglądał następująco: WT - 5 x 800 m przez płotki w czasie 2:00 min z przerwami 5-10 minut, a na koniec 400 m truchtu".

Twoja strategia: "W Twoim przypadku największy i najszybszy efekt przyniesie trening tempowy 6-8 x 1000 m, 10 x 400 m lub 6 x 800 m w tempie, jakie zakładasz na zawodach" – sugeruje mistrz.

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