{"id":4191,"date":"2025-06-25T09:50:49","date_gmt":"2025-06-25T07:50:49","guid":{"rendered":"https:\/\/uspumate.fr\/?p=4191"},"modified":"2025-06-25T09:53:15","modified_gmt":"2025-06-25T07:53:15","slug":"programme-de-preparation-senior","status":"publish","type":"post","link":"https:\/\/uspumate.fr\/index.php\/2025\/06\/25\/programme-de-preparation-senior\/","title":{"rendered":"Programme de pr\u00e9paration S\u00e9nior"},"content":{"rendered":"\n<p>le <strong>programme individuel de pr\u00e9paration physique<\/strong> pour bien d\u00e9marrer la saison 2025\/2026. Avec les document PDF a t\u00e9l\u00e9charger un bas de cette page  <\/p>\n\n\n\n<p>\ud83c\udfaf <strong>Objectif<\/strong> : arriver pr\u00eat physiquement pour la reprise collective fix\u00e9e au <strong>lundi 4 ao\u00fbt \u00e0 19h30<\/strong> (lieu \u00e0 confirmer). Cette phase de pr\u00e9paration vise \u00e0 limiter les blessures musculaires et optimiser la condition physique d\u00e8s les premiers entra\u00eenements collectifs.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udcc5 Un programme structur\u00e9 sur 3 semaines<\/h3>\n\n\n\n<p>Le planning commence d\u00e8s le <strong>14 juillet 2025<\/strong>, avec <strong>3 s\u00e9ances par semaine (lundi, mercredi, vendredi)<\/strong>. Les footings progressent en intensit\u00e9 et sont accompagn\u00e9s de <strong>renforcement musculaire<\/strong> et d\u2019<strong>\u00e9tirements<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Semaine 1 (14\/07 &#8211; 20\/07)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Footings fractionn\u00e9s (3&#215;10 min, 2&#215;15 min, 30 min)<\/li>\n\n\n\n<li>Renforcement musculaire g\u00e9n\u00e9ral<\/li>\n\n\n\n<li>\u00c9tirements (10 min)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Semaine 2 (21\/07 &#8211; 27\/07)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u00e9ances de 2&#215;15 min jusqu\u2019\u00e0 2&#215;20 min<\/li>\n\n\n\n<li>Renforcement + \u00e9tirements toujours pr\u00e9sents<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Semaine 3 (28\/07 &#8211; 03\/08)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Introduction du <strong>travail de Fartlek<\/strong> (changement de rythme)<\/li>\n\n\n\n<li>Dernier aff\u00fbtage avant la reprise collective<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udcaa Focus sur le renforcement musculaire<\/h3>\n\n\n\n<p>Une <strong>fiche annexe d\u00e9di\u00e9e<\/strong> d\u00e9taille les exercices \u00e0 r\u00e9aliser \u00e0 chaque s\u00e9ance :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Abdos et gainage<\/strong> : grand droit et obliques<\/li>\n\n\n\n<li><strong>Cuisses<\/strong> : chaise isom\u00e9trique<\/li>\n\n\n\n<li><strong>Haut du corps<\/strong> : pompes<\/li>\n\n\n\n<li><strong>\u00c9tirements cibl\u00e9s<\/strong> : quadriceps, ischios, adducteurs, mollets, hanches\/fessiers<\/li>\n<\/ul>\n\n\n\n<p>Le coach insiste sur l\u2019importance d\u2019une <strong>hydratation r\u00e9guli\u00e8re<\/strong>, d\u2019un <strong>respect des temps de repos<\/strong>, et d\u2019\u00e9viter les s\u00e9ances en pleine chaleur (entre 11h et 18h).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udde3 Message des Coach S\u00e9niors<\/h3>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201cNous comptons sur l\u2019implication de chacun pour respecter ce programme dans son int\u00e9gralit\u00e9. Cela conditionne notre r\u00e9ussite collective d\u00e8s le d\u00e9but de saison.\u201d<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Pour toute question ou accompagnement, le staff reste joignable :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Olivier Cousseau<\/strong> : 06 69 03 17 46<\/li>\n\n\n\n<li><strong>Steeven Le Goff<\/strong> : 06 42 81 32 03<\/li>\n\n\n\n<li><strong>Michel Bertrand<\/strong> : 06 73 96 40 57<\/li>\n\n\n\n<li><strong>J\u00e9r\u00e9my Baron<\/strong> : 06 26 32 87 94<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p>\u26bd <strong>Bonne pr\u00e9paration \u00e0 tous, et rendez-vous en forme sur le terrain !<\/strong><\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/uspumate.fr\/wp-content\/uploads\/2025\/06\/PROPGRAMME-DE-PREPARATION-PHYSIQUE-2025-2026-US-PuyMazTes.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Contenu embarqu\u00e9 PROPGRAMME DE PREPARATION PHYSIQUE 2025 2026 US PuyMazTes.\"><\/object><a id=\"wp-block-file--media-3bd10f6c-a0e5-4974-b3a1-5ba1dd2418a2\" href=\"https:\/\/uspumate.fr\/wp-content\/uploads\/2025\/06\/PROPGRAMME-DE-PREPARATION-PHYSIQUE-2025-2026-US-PuyMazTes.pdf\">PROPGRAMME DE PREPARATION PHYSIQUE 2025 2026 US PuyMazTes<\/a><a href=\"https:\/\/uspumate.fr\/wp-content\/uploads\/2025\/06\/PROPGRAMME-DE-PREPARATION-PHYSIQUE-2025-2026-US-PuyMazTes.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-3bd10f6c-a0e5-4974-b3a1-5ba1dd2418a2\">T\u00e9l\u00e9charger<\/a><\/div>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/uspumate.fr\/wp-content\/uploads\/2025\/06\/Renforcement-Musculaire-US-PuyMazTes.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Contenu embarqu\u00e9 Renforcement Musculaire US PuyMazTes.\"><\/object><a id=\"wp-block-file--media-07c8b1a3-4ba0-4334-964e-3a0739de45fc\" href=\"https:\/\/uspumate.fr\/wp-content\/uploads\/2025\/06\/Renforcement-Musculaire-US-PuyMazTes.pdf\">Renforcement Musculaire US PuyMazTes<\/a><a href=\"https:\/\/uspumate.fr\/wp-content\/uploads\/2025\/06\/Renforcement-Musculaire-US-PuyMazTes.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-07c8b1a3-4ba0-4334-964e-3a0739de45fc\">T\u00e9l\u00e9charger<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>le programme individuel de pr\u00e9paration physique pour bien d\u00e9marrer la saison 2025\/2026. Avec les document PDF a t\u00e9l\u00e9charger un bas [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":252,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4191","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classe"],"_links":{"self":[{"href":"https:\/\/uspumate.fr\/index.php\/wp-json\/wp\/v2\/posts\/4191","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/uspumate.fr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/uspumate.fr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/uspumate.fr\/index.php\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/uspumate.fr\/index.php\/wp-json\/wp\/v2\/comments?post=4191"}],"version-history":[{"count":1,"href":"https:\/\/uspumate.fr\/index.php\/wp-json\/wp\/v2\/posts\/4191\/revisions"}],"predecessor-version":[{"id":4194,"href":"https:\/\/uspumate.fr\/index.php\/wp-json\/wp\/v2\/posts\/4191\/revisions\/4194"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/uspumate.fr\/index.php\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/uspumate.fr\/index.php\/wp-json\/wp\/v2\/media?parent=4191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/uspumate.fr\/index.php\/wp-json\/wp\/v2\/categories?post=4191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/uspumate.fr\/index.php\/wp-json\/wp\/v2\/tags?post=4191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}