{"id":10202,"date":"2023-11-27T08:00:18","date_gmt":"2023-11-27T07:00:18","guid":{"rendered":"https:\/\/docswim.de\/?p=10202"},"modified":"2025-11-26T13:23:20","modified_gmt":"2025-11-26T12:23:20","slug":"trainingsplan-153-gezielter-formaufbau-und-basebuilding-3-000m","status":"publish","type":"post","link":"https:\/\/docswim.de\/2023\/11\/27\/trainingsplan-153-gezielter-formaufbau-und-basebuilding-3-000m\/","title":{"rendered":"Trainingsplan #153: Gezielter Formaufbau und Basebuilding, 3.000m"},"content":{"rendered":"<h4><div id=\"docsw-2597452760\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-1530165191019890\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-1530165191019890\" \ndata-ad-slot=\"\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div><\/h4>\n<h4>In Form kommen, Basis bilden<\/h4>\n<p><strong>Den Spannungsbogen wieder erzeugen<\/strong><\/p>\n<p>Wieder reinkommen! Das ist oftmals ein Motto, wenn es nach einer saisonalen Pause wieder in das geregelte Training hinein geht. Doch auch in anderen Phasen hilft es, einen Trainingsplan zu haben, der den (Wieder)Einstieg erm\u00f6glicht oder auch nur mal in einer Phase der \u00dcberlastung (drohendes \u00dcbertraining) zum Einsatz kommen kann.<\/p>\n<p>In der Phase des Aufbaus der Grundlagenausdauer (GA1) geht es deshalb immer auch darum, die Basis f\u00fcr eine l\u00e4ngere Trainingsperiode zu schaffen. So ist der Anspruch, u.a. die Kapillarisierung zu verbessern und die Anzahl der Mitochondrien zu erh\u00f6hen. Ein komplexes Vorhaben. Und wie jedes komplexes Vorhaben, ben\u00f6tigt man dazu einen Plan, Geduld und Disziplin. Ein Service, den es bei uns &amp; f\u00fcr dich gibt.<\/p>\n<p>Und hier ist er: der Basebuilding-Trainingsplan, der all diese Anforderungen erf\u00fcllt.<\/p>\n<h4>Nicht nur Basebuilding<\/h4>\n<p>Wir schwimmen zweimal die abfallende Pyramidenseite 600-400-200 Meter und integrieren dort die verschiedensten Aspekte, die dazu dienen, die Form wieder in Schwung zu bringen ohne dass es zu einer \u00dcberforderung kommt. Dieser Trainingsplan hilft auch inmitten einer Saison, um die Intensit\u00e4ten etwas zu reduzieren und einen Grundlagen- bis Regenerations-Charakter zu integrieren. Viel Spa\u00df!<\/p>\n<h4>Download von Trainingsplan 153<\/h4>\n<p><span style=\"color: #ff0000;\">Trainingsplan 153 als PDF-Download hier &gt; <a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2023\/11\/153-DOC-SWIM-Trainingsplan-BaseBuilding.pdf\">153-DOC-SWIM-Trainingsplan-BaseBuilding<\/a><\/span><\/p>\n<p>Im Video unten sprechen wir \u00fcber Tipps, Hintergr\u00fcnde und die einzelnen Plan-Bausteine.<\/p>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9772 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2022\/10\/Schneller-Schwimmen-Luening-Banner2022.png\" alt=\"\" width=\"740\" height=\"221\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2022\/10\/Schneller-Schwimmen-Luening-Banner2022.png 740w, https:\/\/docswim.de\/wp-content\/uploads\/2022\/10\/Schneller-Schwimmen-Luening-Banner2022-300x90.png 300w\" sizes=\"auto, (max-width: 740px) 100vw, 740px\" \/><\/a><\/p>\n<h4>Das Video zu Trainingsplan 153<\/h4>\n<p>Mit einem Klick auf das Motiv startet das Video. Viel Spa\u00df mit den bewegten Bildern aus Teneriffa, dem Basisort unserer Schwimm-Camps. Informationen und Termine mit <a href=\"https:\/\/www.t3-training.de\/trainingscamps\/trainingscamps\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff0000;\">&gt; einem KLICK<\/span><\/strong><\/a>.<\/p>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/aWf-GFQl-w4?si=6F02jlrN391DPJvD\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h4>Trainingsplan 153 in der \u00dcbersicht<\/h4>\n<table width=\"729\">\n<tbody>\n<tr>\n<td colspan=\"4\" width=\"268\">Inhalte\/ Schwerpunkte:<\/td>\n<td style=\"text-align: center;\" width=\"303\"><strong>Gezielter Form-Aufbau \/ Base<\/strong><\/td>\n<td style=\"text-align: center;\" width=\"87\"><strong>Nr.<\/strong><\/td>\n<td style=\"text-align: center;\" width=\"71\"><strong>153<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Anzahl<\/td>\n<td><\/td>\n<td>Strecke(m)<\/td>\n<td>Pause(s.)<\/td>\n<td>Inhalt<\/td>\n<td>Intensit\u00e4t<\/td>\n<td>Umfang<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>400<\/td>\n<td><\/td>\n<td>Einschwimmen<\/td>\n<td><\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>600<\/td>\n<td>40<\/td>\n<td>50m Beine + 100m Lagen<\/td>\n<td>GA1<\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>400<\/td>\n<td>40<\/td>\n<td>Jeweils: 15m Beine Spurt + 20m T\u00fc +<\/td>\n<td>T\u00dc\/S<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>15m Tempo in ganzer Lage erh\u00f6hen<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>200<\/td>\n<td><\/td>\n<td>\u00a0Die &#8222;Schlechteste Lage&#8220; auf Technik<\/td>\n<td>GA1<\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>600<\/td>\n<td>40<\/td>\n<td>75m Kraul + 50m R\u00fccken + 25m HSA<\/td>\n<td>GA1<\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>400<\/td>\n<td>40<\/td>\n<td>Kurzflossen + Paddles mit negative<\/td>\n<td>GA1&gt;GA1-2<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>Split<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>200<\/td>\n<td><\/td>\n<td>Pro 50m mit langsamer Frequenz beginnen als &#8222;langes Schwimmen&#8220; und bis<\/td>\n<td>GA1 bis S<\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>Anschlag Frequenz hochnehmen bis<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>Sprint auf den letzten 10 Metern<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><strong>EIN TRAININGSPLAN VON<\/strong><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><strong>DOC SWIM &#8211; www.docswim.de<\/strong><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>200<\/td>\n<td><\/td>\n<td>Ausschwimmen<\/td>\n<td><\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><strong>Gesamtumfang (m)<\/strong><\/td>\n<td><\/td>\n<td><strong>3000<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-9881 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2023\/02\/DOC-SWIM-Schwimm-Camp_Teneriffa.png\" alt=\"\" width=\"740\" height=\"246\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2023\/02\/DOC-SWIM-Schwimm-Camp_Teneriffa.png 740w, https:\/\/docswim.de\/wp-content\/uploads\/2023\/02\/DOC-SWIM-Schwimm-Camp_Teneriffa-300x100.png 300w\" sizes=\"auto, (max-width: 740px) 100vw, 740px\" \/><\/a><\/p>\n<p>Ein Beitrag von Holger L\u00fcning<\/p>\n<div id=\"docsw-3989105171\" class=\"docsw-nach-dem-inhalt docsw-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-1530165191019890\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-1530165191019890\" \ndata-ad-slot=\"\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>In Form kommen, Basis bilden Den Spannungsbogen wieder erzeugen Wieder reinkommen! Das ist oftmals ein Motto, wenn es nach einer<\/p>\n","protected":false},"author":1,"featured_media":10644,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","footnotes":""},"categories":[30],"tags":[1213,1169,127,873,20,23,24,19],"class_list":["post-10202","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-basebuilding","tag-formaufbau","tag-ga1","tag-grundlagentraining","tag-schwimmen","tag-training","tag-trainingsplan","tag-triathlon"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #153: Gezielter Formaufbau und Basebuilding, 3.000m - DOC SWIM<\/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:\/\/docswim.de\/2023\/11\/27\/trainingsplan-153-gezielter-formaufbau-und-basebuilding-3-000m\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingsplan #153: Gezielter Formaufbau und Basebuilding, 3.000m - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"In Form kommen, Basis bilden Den Spannungsbogen wieder erzeugen Wieder reinkommen! 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