{"id":2658,"date":"2018-05-21T10:07:36","date_gmt":"2018-05-21T08:07:36","guid":{"rendered":"http:\/\/docswim.de\/?p=2658"},"modified":"2023-11-28T11:19:21","modified_gmt":"2023-11-28T10:19:21","slug":"trainingsplan-46-ganzkoerper-workout-fuer-stabilitaet-3-200-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2018\/05\/21\/trainingsplan-46-ganzkoerper-workout-fuer-stabilitaet-3-200-meter\/","title":{"rendered":"Trainingsplan #46: GANZK\u00d6RPER-WORKOUT f\u00fcr mehr STABILIT\u00c4T, 3.200 Meter"},"content":{"rendered":"<h4><div id=\"docsw-886126343\"><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>Stabilit\u00e4t f\u00fcr eine bessere Wasserlage<\/h4>\n<p>Schwimmen ist eine Ganzk\u00f6rper-Sportart! In der Trainingseinheit der Woche geht es deshalb um das gesamte Spektrum der Teilbewegungen. Damit entwickeln Sie nicht nur spezifische Kr\u00e4fte \u2013 mindestens genauso wichtig ist es, ein feineres Gesp\u00fcr f\u00fcr die Bewegungsanteile der Arm- und Beinarbeit zu bekommen. Vor allem durch die Isolation dieser Segmente gewinnen Sie an Feingef\u00fchl und k\u00f6nnen der gesamten Schwimmperformance damit wichtige Impulse verleihen.<\/p>\n<p>Schwimmen Sie die Armarbeit am besten mit einer Fu\u00dfschlinge (z.B. alter Fahrradschlauch), die Sie um das Sprunggelenk legen. Damit erhalten Sie Informationen, z.B. wenn Sie tendenziell etwas aus der Balance geraten, ob Ihre Wasserlage unruhig ist und woher das Problem r\u00fchren k\u00f6nnte. Denn h\u00e4ufig regulieren die Beine diesen Fehler ohne dass man es selber bemerkt. Eine ideale Feedbackmethode also!<\/p>\n<p>Als Auftriebsk\u00f6rper k\u00f6nnen Sie neben einem Pullbuoy auch einmal das Schwimmbrett nehmen, um einen noch besseren Auftrieb zu erzeugen. Auch der Einsatz von zwei Pullbuoys ist gestattet, um sich noch besser auf die Armt\u00e4tigkeit konzentrieren zu k\u00f6nnen. Besonders f\u00fcr die Herren ist ein Pullbuoy allein oftmals nicht ausreichend, um die Wasserlage auf ein derart hohes und vor allem sicheres Niveau zu bringen, dass man sich einzig und allein auf die Armarbeit konzentrieren kann. Kluges Techniktraining verlangt die Isolation der Dinge, um die es geht.<\/p>\n<p>Und wie unten im Video zu sehen: Das zus\u00e4tzliche Training am Beckenrand hilft, um diese Trainingseinheit optimal in die Voraktivierung zu bringen und sofort auf einem verbesserten Stabilit\u00e4tsniveau zu starten. Nur 2-3 Minuten Warm-Up und schon geht alles etwas besser.<\/p>\n<p><strong>Download des Plans als PDF<\/strong> &gt;&gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/05\/46-DOCSWIM-Ganzkoerper-Training-1.pdf\">46-DOCSWIM-Ganzkoerper-Training<\/a><\/p>\n<h4>Das Video mit Tipps und Erkl\u00e4rungen<\/h4>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/qUO1Mascj4I?rel=0\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<table width=\"575\">\n<tbody>\n<tr>\n<td colspan=\"5\" width=\"445\"><strong>Ein Trainingsplan von DOC SWIM<\/strong><\/td>\n<td width=\"65\">\n<table>\n<tbody>\n<tr>\n<td width=\"65\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>46<\/strong><\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\">Inhalt\/Schwerpunkte:<\/td>\n<td><\/td>\n<td>Ganzk\u00f6rper-Training<\/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>Anzahl<\/td>\n<td><\/td>\n<td>Strecke(m)<\/td>\n<td>Pause(sek)<\/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>200<\/td>\n<td><\/td>\n<td>Einschwimmen<\/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>4<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20<\/td>\n<td>Kraul-Arme mit Pullbuoy 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>4<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>30<\/td>\n<td>Beinarbeit in Hauptlage dabei die letzten<\/td>\n<td>GA1 &gt; S<\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>10 Meter schnell<\/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>4<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20<\/td>\n<td>25m Badewanne + 25m ganze Lage<\/td>\n<td>GA1 &gt; S<\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>dabei die letzten 5 Meter schnell<\/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>4<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30<\/td>\n<td>50m Mini-Lagen + 50m Hauptlage<\/td>\n<td>GA1<\/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>4<\/td>\n<td>x<\/td>\n<td>200<\/td>\n<td>40-60<\/td>\n<td>50m Beine GA1 + 100m Hauptlage GA 1-2<\/td>\n<td><\/td>\n<td>800<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>+ 50m Beine in ReKom<\/td>\n<td>GA 1-2<\/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>100<\/td>\n<td><\/td>\n<td>Locker schwimmen als aktive Pause<\/td>\n<td><\/td>\n<td>100<\/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>4<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30<\/td>\n<td>Kraul-Arme mit Pullbuoy und Fu\u00dfschlaufe<\/td>\n<td>GA1 &gt; GA2<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>vom 1.-4. Tempo steigern<\/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>100<\/td>\n<td><\/td>\n<td>Locker schwimmen als aktive Pause<\/td>\n<td><\/td>\n<td>100<\/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>8<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>\u00a030<\/td>\n<td>1.-4. Beinarbeit vom 1.-4. Tempo steigern<\/td>\n<td>GA1 &gt; GA2<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>5.-8. Ganze Lage &#8222;guter Schnitt&#8220;<\/td>\n<td>GA2<\/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><strong>EIN TRAININGSPLAN VON<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><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>ReKom<\/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><strong>\u00a0<\/strong><\/td>\n<td><strong>3200<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"https:\/\/www.t3-training.de\/trainingscamps\/schwimm+camps\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-2922 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/DOC-SWIM-Schwimmcamps-Teneriffa-Banner.jpg\" alt=\"\" width=\"800\" height=\"247\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/DOC-SWIM-Schwimmcamps-Teneriffa-Banner.jpg 800w, https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/DOC-SWIM-Schwimmcamps-Teneriffa-Banner-300x93.jpg 300w, https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/DOC-SWIM-Schwimmcamps-Teneriffa-Banner-768x237.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<div id=\"docsw-3037243488\" 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>Stabilit\u00e4t f\u00fcr eine bessere Wasserlage Schwimmen ist eine Ganzk\u00f6rper-Sportart! In der Trainingseinheit der Woche geht es deshalb um das gesamte<\/p>\n","protected":false},"author":1,"featured_media":2705,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"no_sidebar_full_width","colormag_page_sidebar_layout":"right_sidebar","footnotes":""},"categories":[30],"tags":[502,20,196,23,24,501,500,53],"class_list":["post-2658","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-planks","tag-schwimmen","tag-stabilitaet","tag-training","tag-trainingsplan","tag-unterarmstuetz","tag-verbesserung","tag-wasserlage"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #46: GANZK\u00d6RPER-WORKOUT f\u00fcr mehr STABILIT\u00c4T, 3.200 Meter - 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\/2018\/05\/21\/trainingsplan-46-ganzkoerper-workout-fuer-stabilitaet-3-200-meter\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingsplan #46: GANZK\u00d6RPER-WORKOUT f\u00fcr mehr STABILIT\u00c4T, 3.200 Meter - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"Stabilit\u00e4t f\u00fcr eine bessere Wasserlage Schwimmen ist eine Ganzk\u00f6rper-Sportart! 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