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Kapittel 3

Treningsplanlegging
Paul Andre Solberg
og
Tormod Skogstad Nilsen

Planlagt og målrettet trening er av stor betydning for at Forsvarets treningsarbeid skal oppnå de ønskede effekter. Treningsplanlegging er kanskje det viktigste vi gjør for å unngå overtrening og skader, for å opprettholde høy kvalitet på trening og sørge for fremgang [10, 15, 18, 21]. Nettopp derfor er treningsplanlegging spesielt viktig i Forsvaret, ettersom treningen ofte må tilpasses lange dager med annen fysisk krevende tjeneste. Siden tjenesten påvirker den totale belastningen soldatene utsettes for, blir trening ofte nedprioritert overfor andre viktige gjøremål.

Litteratur

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  2. Abt JP, Sell TC, Lovalekar MT, Keenan KA, Bozich AJ, Morgan JS, Kane SF, Benson PJ og Lephart SM (2014). Injury epidemiology of U.S. Army Special Operations forces. Military Medicine 179: 1106–1112.

  3. Carlson MJ og Jaenen SP (2012). The development of a preselection physical fitness training program for Canadian Special Operations Regiment applicants. J Strength Cond Res 26, Suppl 2: 2–14.

  4. Friedl KE, Knapik JJ, Hakkinen K, Baumgartner N, Groeller H, Taylor NA, Duarte AF, Kyrolainen H, Jones BH, Kraemer WJ og Nindl BC (2015). Perspectives on aerobic and strength influences on military physical readiness: Report of an international military physiology roundtable. J Strength Cond Res 29, Suppl 11: 10–23.

  5. Harries SK, Lubans DR og Callister R. (2015). Systematic review and meta-analysis of linear and undulating periodized resistance training programs on muscular strength. J Strength Cond Res 29: 1113–1125.

  6. Hoffman JR, Ratamess NA, Klatt M, Faigenbaum AD, Ross RE, Tranchina NM, McCurley RC, Kang J og Kraemer WJ. (2009). Comparison between different off-season resistance training programs in Division III American college football players. J Strength Cond Res 23: 11–19.

  7. Inoue DS, De Mello MT, Foschini D, Lira FS, De Piano Ganen A, Da Silveira Campos RM, De Lima Sanches P, Silva PL, Corgosinho FC, Rossi FE, Tufik S og Damaso AR. (2015). Linear and undulating periodized strength plus aerobic training promote similar benefits and lead to improvement of insulin resistance on obese adolescents. J Diabetes Complications 29: 258–264.

  8. Issurin V. (2008). Block periodization versus traditional training theory: a review. J Sports Med Phys Fitness 48: 65–75.

  9. Kilen A, Hjelvang LB, Dall N, Kruse NL og Nordsborg NB. (2015). Adaptations to short, frequent sessions of endurance and strength training are similar to longer, less frequent exercise sessions when the total volume is the same. J Strength Cond Res 29, Suppl 11: 46–51.

  10. Kraemer WJ og Szivak TK. (2012). Strength training for the warfighter. J Strength Cond Res 26, Suppl 2: 107–118.

  11. Mann TN, Lamberts RP og Lambert MI. (2014). High responders and low responders: factors associated with individual variation in response to standardized training. Sports Medicine 44: 1113–1124.

  12. Painter KB, Haff GG, Ramsey MW, McBride J, Triplett T, Sands WA, Lamont HS, Stone ME og Stone MH. (2012). Strength gains: block versus daily undulating periodization weight training among track and field athletes. International Journal of Sports Physiology and Performance 7: 161–169.

  13. Peterson MD, Dodd DJ, Alvar BA, Rhea MR og Favre M. (2008). Undulation training for development of hierarchical fitness and improved firefighter job performance. J Strength Cond Res 22: 1683–1695.

  14. Petrella JK, Kim JS, Mayhew DL, Cross JM og Bamman MM. (2008). Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis. Journal of Applied Physiology (1985) 104: 1736–1742.

  15. Rhea MR, Ball SD, Phillips WT og Burkett LN. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res 16: 250–255.

  16. Raastad T, Paulsen G, Refsnes PE, Rønnestad BR og Wisnes AR (2010). Styrketrening – i teori og praksis. Oslo: Gyldendal.

  17. Raastad T, Solberg PA, Hamarsland H, Slaathaug OG og Paulsen G. (2014). Depressed physical performance outlasts hormonal disturbances and changes in body composition after one week of arduous military exercise, i International Conference of Soldiers Physical Performance. Boston.

  18. Simao R, Spineti J, de Salles BF, Matta T, Fernandes L, Fleck SJ, Rhea MR og Strom-Olsen HE. (2012). Comparison between nonlinear and linear periodized resistance training: hypertrophic and strength effects. J Strength Cond Res 26: 1389–1395.

  19. Smith DJ. (2003). A framework for understanding the training process leading to elite performance. Sports Med 33: 1103–1126.

  20. Solberg PA, Paulsen G, Slaathaug OG, Skare M, Wood D, Huls S og Raastad T. (2015). Development and implementation of a new physical training concept in the Norwegian Navy Special Operations Command. J Strength Cond Res 29 Suppl 11: 204–210.

  21. Tan B. (1999). Manipulating resistance training program variables to optimize maximum strength in men: a review. J Strength Cond Res 13: 289–304, 1999.