{"id":6520,"date":"2025-12-15T22:31:14","date_gmt":"2025-12-15T22:31:14","guid":{"rendered":"https:\/\/zanpetek.si\/?p=6520"},"modified":"2025-12-15T22:44:20","modified_gmt":"2025-12-15T22:44:20","slug":"trening-amaterskih-sportnikov","status":"publish","type":"post","link":"https:\/\/zanpetek.si\/en\/2025\/12\/15\/trening-amaterskih-sportnikov\/","title":{"rendered":"Trening amaterskih \u0161portnikov"},"content":{"rendered":"
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Trening amaterskih \u0161portnikov zahteva svojevrsten pristop. Na eni strani imamo \u0161portnika, ki si \u017eeli dose\u010di dobre rezultate, na drugi pa obi\u010dajnega \u010dloveka, ki hodi v slu\u017ebo, ima dru\u017eino in se spopada z vsakodnevnimi obveznostmi. Trening in priprava zato pogosto zahtevata prilagodljivost in fleksibilnost glede na okoli\u0161\u010dine, ki se \u2013 skoraj po pravilu \u2013 nenehno spreminjajo.\u00a0<\/span><\/p>

Sem pa seveda prideta \u0161e dve pomembni komponenti: \u010das, ki ga ima posameznik na voljo za trening in mo\u017enost regeneracije, ki je pogosto omejena zaradi pomanjkanja \u010dasa in splo\u0161nega stresa. Zato je velikokrat glavni cilj sestaviti program, ki bo z minimalnim vlo\u017ekom \u010dasa prinesel najve\u010d rezultatov. Prav tako pa moramo biti z vsakim posameznikom realisti\u010dni glede tega, kaj se v danih razmerah sploh lahko dose\u017ee.<\/span><\/p>

\u017de vrsto let sodelujem s \u0161portniki iz razli\u010dnih \u0161portov, nekateri \u0161porti so mi zelo blizu nekateri pa veliko manj. Je pa moj pristop povsod enak. Ugotoviti potrebe \u0161porta in tudi potrebe posameznika, ki mu bodo prinesle napredek.<\/span><\/p>\t\t\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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Specifi\u010dnost \u0161porta<\/b><\/h3>

Specifi\u010dne zahteve \u0161porta se razvijajo predvsem z izvajanjem samega \u0161porta, medtem ko je v telovadnici glavni cilj graditi fizi\u010dne sposobnosti, kot so mo\u010d, hitrost, eksplozivnost in vzdr\u017eljivost (pa \u0161e kaj\u2026).<\/span><\/p>

Zakaj tak\u0161en uvod? Zato, ker imajo posamezniki pogosto napa\u010dno predstavo, da morajo v telovadnici \u201cposnemati\u201d svoj \u0161port \u2013 tako z vidika gibanja kot z vidika fiziolo\u0161kih zahtev. Naloga treninga v telovadnici ni kopirati \u0161porta, ampak razviti lastnosti, ki bodo \u0161portniku omogo\u010dile, da bo v svojem \u0161portu bolj\u0161i. Za noben \u0161port ne more\u0161 biti premo\u010dan, prehiter, preeksploziven itd..<\/span><\/p>

Pri amaterskih \u0161portnikih je ena najpogostej\u0161ih omejitev prav pomanjkanje splo\u0161ne mo\u010di. Zato je pogosto prvi cilj sistemati\u010dno zgraditi osnovno mo\u010d, \u0161ele nato pa postopno vklju\u010devati bolj specifi\u010dne vsebine.<\/span><\/p>\t\t\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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Primer treninga\u00a0 amaterskega potaplja\u010da na vdih<\/b><\/h3>

Cikel trajanja: \u0160tiri tedne.<\/span><\/p>

Cilj: Splo\u0161na mo\u010d.<\/span><\/p>

Potrebe posameznika: Brez posebnosti.<\/span><\/p>

Trening v telovadnici poteka le 1x na teden.<\/span><\/p>

( Vaje so napisane v angle\u0161\u010dini za la\u017ejo sledljivost ).<\/span><\/p>

  1. Deadlift: 3 serije po 3-5 ponovitev<\/b>
    <\/b>B1. Front squat: 3 serije po 3-5 ponovitev<\/b>
    <\/b>B2. Chin-up: 3 serije po 3-5 ponovitev<\/b>
    <\/b>C1. Barbell row: 2 seriji po 6-8 ponovitev<\/b>
    <\/b>C2. Split squat: 2 seriji po 6-8 ponovitev\u00a0<\/b><\/li><\/ol>

    Cilji programa:\u00a0<\/span><\/p>

    – krepitev zadnje verige mi\u0161ic, ki je klju\u010dna za dr\u017eo, kontrolo trupa in u\u010dinkovit prenos sile.<\/span><\/p>

    – Splo\u0161na mo\u010d, ki je namenjana ekonomiki gibanja in s tem manj\u0161i porabi energije.<\/span><\/p>\t\t\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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    Trening vklju\u010duje osnovne ve\u010dsklepne vaje, ki pri omejenem \u010dasu prinesejo najve\u010d koristi. Brez velikega kompliciranja \u2013 gre za preproste osnove, ki delujejo.\u00a0<\/span><\/p>

    Pomembno pa je omenit, da gre za posameznika brez resnej\u0161ih preteklih po\u0161kodb in ima \u0161portno ozadje iz mladostnih let.<\/span><\/p>\t\t\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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    Pozni za\u010detniki in vra\u010danje po letih neaktivnosti<\/b><\/h3>

    V amaterskem \u0161portu se pogosto sre\u010damo s primeri, ko se posameznik za resnej\u0161i trening in tekmovanja odlo\u010di \u0161ele v odraslih letih ali po dalj\u0161em obdobju popolne neaktivnosti (ve\u010d let). Posledica tega je nerazvito ali \u201cpozabljeno\u201d gibalno ozadje: slab\u0161a kontrola telesa in te\u017eave pri izvedbi osnovnih gibalnih vzorcev, kot so po\u010dep, predklon v kolkih, potiski in vleke. <\/span>To lahko vodi v kompenzacijska gibanja in ve\u010dje tveganje za preobremenitve oz. po\u0161kodbe.\u00a0\u00a0<\/span><\/p>

    Pomanjkanje osnovnih gibalnih sposobnosti delo mo\u010dno upo\u010dasni \u2013 napredek je bistveno po\u010dasnej\u0161i, kar je za marsikaterega posameznika te\u017eko razumljivo in pogosto tudi te\u017eko razlo\u017eljivo<\/span><\/p>

    Z glavo skozi zid<\/b><\/h3>

    Pri amaterskih \u0161portnikih se pogosto zgodi, da bi radi \u201cz glavo skozi zid\u201d \u2013 \u010dim ve\u010d treninga, \u010dim ve\u010d intenzivnosti in \u010dim hitrej\u0161i rezultat, saj se zavedajo, da leta niso ve\u010d na njihovi strani. Te\u017eava je, da \u017eelje in ego pogosto prehitijo realno stanje telesa. Posledica so preskakovanje osnov, ignoriranje bole\u010din ter prehiter dvig intenzivnosti in volumna, kar na koncu pogosto vodi v stagnacijo ali po\u0161kodbe.\u00a0<\/span><\/p>

    Velikokrat je zato potreben iskren pogovor, v katerem se trenirancu jasno postavi mejo, ga \u201custavi\u201d korak prej in mu razlo\u017ei, da dolgoro\u010den napredek ne pomeni dokazovanja na vsakem treningu, ampak pametno stopnjevanje obremenitve, spo\u0161tovanje regeneracije in gradnjo temeljev, na katerih bo lahko kasneje varno treniral in napredoval.<\/span><\/p>

    Pri amaterskih \u0161portnikih je najve\u010dji izziv ravno usklajevanje \u0161porta, slu\u017ebe, dru\u017eine in regeneracije. Zato mora biti\u00a0 trening:<\/span><\/p>

    • realen (glede \u010dasa in energije),<\/span><\/li>
    • usmerjen v osnove,<\/span><\/li>
    • dovolj prilagodljiv, da sledi \u017eivljenju in ne obratno.<\/span><\/li><\/ul>

      Vseeno pa praksa poka\u017ee, da se tudi z omejenim \u010dasom, da narediti veliko, potrebno je le nekaj smiselne strukture.<\/span><\/p>\t\t\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>","protected":false},"excerpt":{"rendered":"

      Trening amaterskih \u0161portnikov zahteva svojevrsten pristop. Na eni strani imamo \u0161portnika, ki si \u017eeli dose\u010di dobre rezultate, na drugi pa obi\u010dajnega \u010dloveka, ki hodi v slu\u017ebo, ima dru\u017eino in se spopada z vsakodnevnimi obveznostmi. Trening in priprava zato pogosto zahtevata […]<\/p>","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[193,58,2,3,4,5,6,194,60,61,63],"tags":[195,54,199],"class_list":["post-6520","post","type-post","status-publish","format-standard","hentry","category-blog","category-fitnes","category-fitness","category-functional-fitness","category-health","category-lifestyle","category-nutrition","category-potovanja","category-prehrana","category-raziskave","category-zivljenski-slog","tag-blog","tag-prehrana","tag-prehrana-sportnika"],"yoast_head":"\nTrening amaterskih \u0161portnikov - Zan Petek<\/title>\n<meta name=\"description\" content=\"Ni potrebna nobena posebna logika ali zapleteno razmi\u0161ljanje. Konsistenca je edenklju\u010dnih dejavnikov napredka in posledi\u010dno uspeha. 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Ve\u010d v blogu.","og_url":"https:\/\/zanpetek.si\/en\/2025\/12\/15\/trening-amaterskih-sportnikov\/","og_site_name":"Zan Petek","article_published_time":"2025-12-15T22:31:14+00:00","article_modified_time":"2025-12-15T22:44:20+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/zanpetek.si\/wp-content\/uploads\/2025\/12\/Amaterski-trening.png","type":"image\/png"}],"author":"Masa","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Masa","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/zanpetek.si\/2025\/12\/15\/trening-amaterskih-sportnikov\/","url":"https:\/\/zanpetek.si\/2025\/12\/15\/trening-amaterskih-sportnikov\/","name":"Trening amaterskih \u0161portnikov - Zan Petek","isPartOf":{"@id":"https:\/\/zanpetek.si\/#website"},"primaryImageOfPage":{"@id":"https:\/\/zanpetek.si\/2025\/12\/15\/trening-amaterskih-sportnikov\/#primaryimage"},"image":{"@id":"https:\/\/zanpetek.si\/2025\/12\/15\/trening-amaterskih-sportnikov\/#primaryimage"},"thumbnailUrl":"https:\/\/zanpetek.si\/wp-content\/uploads\/2025\/12\/Amaterski-trening-1024x536.png","datePublished":"2025-12-15T22:31:14+00:00","dateModified":"2025-12-15T22:44:20+00:00","author":{"@id":"https:\/\/zanpetek.si\/#\/schema\/person\/c2998ab42ade4b5329be4c33e7a4c36b"},"description":"Ni potrebna nobena posebna logika ali zapleteno razmi\u0161ljanje. 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