{"id":12362,"date":"2024-12-23T08:00:24","date_gmt":"2024-12-23T07:00:24","guid":{"rendered":"https:\/\/docswim.de\/?p=12362"},"modified":"2025-05-25T10:21:14","modified_gmt":"2025-05-25T08:21:14","slug":"trainingsplan-165-spezifisches-technik-training-mit-widerstaenden","status":"publish","type":"post","link":"https:\/\/docswim.de\/2024\/12\/23\/trainingsplan-165-spezifisches-technik-training-mit-widerstaenden\/","title":{"rendered":"Trainingsplan #165: 3 Trainingspl\u00e4ne &#8211; Spezifisches Technik-Training mit Widerst\u00e4nden"},"content":{"rendered":"<h4><div id=\"docsw-3468022667\"><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=\"8784192865\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div><\/h4>\n<h4>Widerst\u00e4nde f\u00fcr besseres Techniktraining nutzen<\/h4>\n<p><strong>Sensomotorik gezielt ansteuern!<\/strong><\/p>\n<p>Sensomotorik bedeutet, eine sensorische Information zu empfangen und eine motorische Antwort daraus zu erzeugen. Oder anders gesagt: wenn von Sensomotorik gesprochen wird, ist das Geflecht aus Technik, Wassergef\u00fchl und Koordination gemeint, das uns im Wasser oftmals so diffus und schwer &#8222;greifbar&#8220; erscheint. Wie w\u00e4re es, wenn es eine Methode g\u00e4be, die aus diesem diffusen und unklaren Gef\u00fchl eine deutliche Information macht? Und hier ist die L\u00f6sung: Overload-Training (<a href=\"https:\/\/docswim.de\/index.php\/2024\/12\/16\/tipp-155-next-level-technik-training-mit-overload\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\">&gt; KLICK HIER zur Einleitung Tipp 155<\/span><\/a>).<\/p>\n<p>In einem mehrw\u00f6chigen Versuch haben wir die Spezifik des Trainings mit erh\u00f6hten Widerst\u00e4nden (z.B. Bremsschirm oder Widerstandshose) eingehend getestet, um die Effekte in konkrete Trainingsma\u00dfnahmen zu \u00fcberf\u00fchren. Die Ergebnisse der Testphase waren mehr als \u00fcberzeugend &#8211; auf allen Leistungsebenen!<\/p>\n<p>Erh\u00f6hen wir den Widerstand und erschweren damit den Vortrieb im Wasser, erfahren wir noch mehr Informationen auf den Antriebsfl\u00e4chen und k\u00f6nnen somit noch besser sp\u00fcren, zu welchen Momenten, an welcher Stelle Vortrieb entsteht. Im weiteren Verlauf optimieren wir dadurch den Krafteinsatz, sparen uns an anderer Stelle eine Form des Aktionismus`, und schwimmen dadurch schneller.<\/p>\n<p>Erstmalig geben wir nun einen\u00a0 konkreten Trainingsplan mit dem Schwerpunkt &#8222;Technik-Training&#8220; nach dem Overload-Prinzip heraus. Um die Wirkungsweise des Overloads-Prinzips noch besser zu verstehen und selber einsetzen zu k\u00f6nnen, empfehlen wir die vorherigen Artikel &amp; Videos, in denen wir sehr pr\u00e4zise auf diese Effekte eingehen. Klick deshalb &#8211; wenn nicht schon geschehen &#8211; in die Artikel:<\/p>\n<p style=\"text-align: center;\"><strong>Du ben\u00f6tigst noch die passenden Trainingshilfen? Klick einfach auf das Motiv!<\/strong><\/p>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2024\/10\/Overload-Training-Bremsschirm-Shop.png\" alt=\"\" width=\"740\" height=\"225\" \/><\/a><\/p>\n<p><strong>Links zu wichtigen Artikeln des Overload-Prinzips<\/strong><\/p>\n<p><strong>Teil 1:<\/strong> Overload-Training &#8211; Prinzipien und Wirkungsweise <a href=\"https:\/\/docswim.de\/index.php\/2024\/10\/28\/tipp-151-spektakulaere-overload-trainingsmethode\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff0000;\">&gt; KLICK<\/span><\/strong><\/a><\/p>\n<p><strong>Teil 2:<\/strong> Spezifische Kr\u00e4ftigung durch zus\u00e4tzliche Widerst\u00e4nde (Overload) <a href=\"https:\/\/docswim.de\/index.php\/2024\/11\/11\/tipp-153-krafttraining-im-wasser-mit-overload\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff0000;\">&gt; KLICK<\/span><\/strong><\/a><\/p>\n<p><strong>Teil 3:<\/strong> Technik-Training nach dem Overload-Prinzip <a href=\"https:\/\/docswim.de\/index.php\/2024\/12\/02\/tipp-155-next-level-technik-training-mit-overload\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff0000;\">&gt; KLICK<\/span><\/strong><\/a><\/p>\n<h4 style=\"text-align: center;\">Schneller Schwimmen: das Buch f\u00fcr deine Trainingsplanung<\/h4>\n<p style=\"text-align: center;\">Mit einem Klick auf das Motiv gelangst du zum Shop und weiteren Informationen!<\/p>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2022\/10\/Schneller-Schwimmen-Luening-Banner2022.png\" alt=\"\" width=\"740\" height=\"221\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h4>Unser Service: der kostenfreie Download<\/h4>\n<p><strong>Trainingsplan 165 als PDF-Download<\/strong>\u00a0<strong><span style=\"color: #ff0000;\">&gt; <a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2024\/12\/165-DOC-SWIM-Overload-Technik-50mBahn.pdf\">165-DOC-SWIM-Overload-Technik-50mBahn<\/a><\/span><\/strong><\/p>\n<p>Und nun in die \u00dcbersicht von Trainingsplan 165 und das Begleitvideo (unten) f\u00fcr weitere Tipps und Erl\u00e4uterungen.<\/p>\n<h4>Das Video zu Trainingsplan 165 mit weiteren Erkl\u00e4rungen<\/h4>\n<p>Tipps zur Ausf\u00fchrung und weitere wichtige Hinweise f\u00fcr die Vorbereitung der Hauptserie gibt es im Begleitvideo. Mit einem Klick auf das Motiv startet der Clip. Viel Spa\u00df mit den bewegten Bildern aus unserem Schwimm-Camp auf Teneriffa.<\/p>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/Z7giuDsVz5U?si=VJAD4Ou7PFkBa4MR\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h4>Trainingsplan 165 in der \u00dcbersicht<\/h4>\n<p><img decoding=\"async\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2021\/09\/Trainingsplan-DOC-SWIM-Website.png\" \/><\/p>\n<table width=\"729\">\n<tbody>\n<tr>\n<td colspan=\"4\" width=\"268\"><strong>Inhalte\/ Schwerpunkte:<\/strong><\/td>\n<td width=\"303\"><strong>OVERLOAD &#8222;TECHNIK&#8220; 50m-Bahn<\/strong><\/td>\n<td width=\"87\"><strong>Nr.<\/strong><\/td>\n<td width=\"71\"><strong>165<\/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 style=\"text-align: center;\"><span style=\"color: #ff0000;\"><strong>Achtung: pro Trainingseinheit nur <\/strong><\/span><\/p>\n<p><span style=\"color: #ff0000;\"><strong>1 Hauptserie ausw\u00e4hlen!<\/strong><\/span><\/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 style=\"text-align: center;\"><strong>HAUPTSERIE 1<\/strong><\/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>(Option: 2-4 Durchg\u00e4nge)<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>40<\/td>\n<td>25m Supertechnik mit Widerstand + lo.<\/td>\n<td>S<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>40<\/td>\n<td>Lockeres Schwimmen als aktive Pause<\/td>\n<td>ReKom<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>40<\/td>\n<td>25m Spurt Supertechnik ohne Widerst.<\/td>\n<td>S<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>\u00a0+ 75m locker schwimmen<\/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><\/td>\n<td style=\"text-align: center;\"><strong>HAUPTSERIE 2<\/strong><\/td>\n<td><\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>(Option: 2 &#8211; max. 3 Durchg\u00e4nge)<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>3<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>40<\/td>\n<td>15m Supertechnik mit Widerstand + lo.<\/td>\n<td>S<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>3<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>40<\/td>\n<td>25m Supertechnik mit Widerstand + lo.<\/td>\n<td>S<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>Lockeres Schwimmen als aktive Pause<\/td>\n<td>ReKom<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td><\/td>\n<td>Supertechnik Spurt ohne Widerstand<\/td>\n<td>SA<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>150<\/td>\n<td><\/td>\n<td>Lockeres Schwimmen als aktive Pause<\/td>\n<td>ReKom<\/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><\/td>\n<td style=\"text-align: center;\"><strong>HAUPTSERIE 3<\/strong><\/td>\n<td><\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>(Option: 2 &#8211; max. 3 Durchg\u00e4nge)<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>6<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>60<\/td>\n<td>25m Supertechnik mit Widerstand + lo.<\/td>\n<td>S<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>Lockeres Schwimmen als aktive Pause<\/td>\n<td>ReKom<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td><\/td>\n<td>&#8222;Voll&#8220; mit Supertechnik Kurzflossen<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>150<\/td>\n<td><\/td>\n<td>Lockeres Schwimmen als aktive Pause<\/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><\/td>\n<td style=\"text-align: center;\"><strong>EIN TRAININGSPLAN VON<\/strong><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/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><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4><em>Autor: Holger L\u00fcning<\/em><\/h4>\n<h4><strong>Informationen zu unseren Trainingsangeboten<\/strong><\/h4>\n<p>Eine Woche Schwimmsport pur! F\u00fcr Schwimmer, Freiwasserschwimmer und Triathleten bieten wir eine Woche voller Eindr\u00fccke und nachhaltigen Lerneffekten. Klick auf das Banner f\u00fcr mehr Informationen. Bis bald in einem unserer Schwimm- oder Kraul-ABC-Camps!<\/p>\n<p><a href=\"https:\/\/www.t3-training.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2023\/02\/DOC-SWIM-Schwimm-Camp_Teneriffa.png\" alt=\"\" width=\"740\" height=\"246\" \/><\/a><\/p>\n<div id=\"docsw-303540112\" 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>Widerst\u00e4nde f\u00fcr besseres Techniktraining nutzen Sensomotorik gezielt ansteuern! Sensomotorik bedeutet, eine sensorische Information zu empfangen und eine motorische Antwort daraus<\/p>\n","protected":false},"author":1,"featured_media":12427,"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":[255,231,435,367,24,165],"class_list":["post-12362","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-overload","tag-schwimmtechnik","tag-schwimmtraining","tag-techniktraining","tag-trainingsplan","tag-wassergefuehl"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #165: 3 Trainingspl\u00e4ne - Spezifisches Technik-Training mit Widerst\u00e4nden - 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\/2024\/12\/23\/trainingsplan-165-spezifisches-technik-training-mit-widerstaenden\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingsplan #165: 3 Trainingspl\u00e4ne - Spezifisches Technik-Training mit Widerst\u00e4nden - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"Widerst\u00e4nde f\u00fcr besseres Techniktraining nutzen Sensomotorik gezielt ansteuern! 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