[{"data":1,"prerenderedAt":4819},["ShallowReactive",2],{"lexique-cat-fr-methods":3},[4,276,507,684,1210,1510,1755,2009,2141,2241,2448,2582,2658,2741,2818,2896,3220,3296,3547,3798,4047,4176,4436,4690],{"id":5,"title":6,"author":7,"body":8,"category":257,"description":258,"extension":259,"faq":260,"lang":261,"lead":260,"letter":262,"meta":263,"navigation":264,"path":265,"ref":266,"related":267,"resources":260,"seo":272,"sources":260,"stem":273,"updated":274,"__hash__":275},"lexique/lexique/fr/amrap-as-many-reps-rounds-as-possible.md","AMRAP - As Many Reps/Rounds As Possible","Ekklo",{"type":9,"value":10,"toc":246},"minimark",[11,15,20,32,35,38,41,44,49,94,96,100,104,120,124,135,137,141,173,175,179,182,202,204,207,209,213,230,232,236],[12,13,6],"h1",{"id":14},"amrap-as-many-repsrounds-as-possible",[16,17,19],"h4",{"id":18},"définition","Définition",[21,22,23,27,28,31],"p",{},[24,25,26],"strong",{},"AMRAP"," signifie \"As Many Rounds (or Reps) As Possible\" — autant de rounds (ou de reps) que possible. C'est un format d'entraînement haute intensité où tu dois ",[24,29,30],{},"compléter le maximum de rounds ou de reps d'un exercice (ou d'une séquence) dans un temps fixé",".",[21,33,34],{},"Popularisé par le CrossFit, l'AMRAP est aujourd'hui utilisé en metcon, HIIT et conditionnement.",[36,37],"blockquote",{},[21,39,40],{},"💡 Le principe est simple : un chrono + une liste d'exos + une cadence = un maximum de travail mesurable en minimum de temps.",[42,43],"hr",{},[45,46,48],"h3",{"id":47},"deux-variantes-damrap","Deux variantes d'AMRAP",[50,51,52,68],"table",{},[53,54,55],"thead",{},[56,57,58,62,65],"tr",{},[59,60,61],"th",{},"Type",[59,63,64],{},"Description",[59,66,67],{},"Exemple",[69,70,71,83],"tbody",{},[56,72,73,77,80],{},[74,75,76],"td",{},"AMRAP rounds",[74,78,79],{},"Compléter une séquence autant de fois que possible",[74,81,82],{},"\"En 12 min : 5 tractions + 10 pompes + 15 squats\"",[56,84,85,88,91],{},[74,86,87],{},"AMRAP reps",[74,89,90],{},"Max de reps d'un seul exercice",[74,92,93],{},"\"En 1 min : max de pompes\"",[42,95],{},[45,97,99],{"id":98},"exemples-damrap","Exemples d'AMRAP",[16,101,103],{"id":102},"amrap-20-minutes-style-crossfit","AMRAP 20 minutes (style CrossFit)",[105,106,107,111,114,117],"ul",{},[108,109,110],"li",{},"5 tractions",[108,112,113],{},"10 pompes",[108,115,116],{},"15 squats au poids du corps",[108,118,119],{},"Objectif : maximum de rounds complets en 20 min",[16,121,123],{"id":122},"amrap-7-minutes-burpee-challenge","AMRAP 7 minutes \"burpee challenge\"",[105,125,126,129,132],{},[108,127,128],{},"Max de burpees en 7 minutes",[108,130,131],{},"Note le total de reps",[108,133,134],{},"Refais-le dans 4-6 semaines pour mesurer la progression",[42,136],{},[45,138,140],{"id":139},"bénéfices-de-lamrap","Bénéfices de l'AMRAP",[105,142,143,150,156,162,167],{},[108,144,145,146,149],{},"✅ ",[24,147,148],{},"Time-efficient"," : 10-30 min total",[108,151,145,152,155],{},[24,153,154],{},"Mesurable"," : score de performance réel",[108,157,145,158,161],{},[24,159,160],{},"Adaptable"," : poids du corps ou avec charges",[108,163,145,164],{},[24,165,166],{},"Booste le cardio + l'endurance musculaire",[108,168,145,169,172],{},[24,170,171],{},"Défi mental élevé"," : gérer son rythme est difficile",[42,174],{},[45,176,178],{"id":177},"comment-gérer-son-rythme","Comment gérer son rythme",[21,180,181],{},"La clé c'est le pacing — partir trop fort ruine le reste :",[105,183,184,190,196],{},[108,185,186,189],{},[24,187,188],{},"AMRAP court (\u003C 10 min)"," : 90-95% d'intensité dès la rep 1",[108,191,192,195],{},[24,193,194],{},"AMRAP moyen (10-20 min)"," : démarre à ~80%, tiens le rythme",[108,197,198,201],{},[24,199,200],{},"AMRAP long (> 20 min)"," : rythme tenable ~70-75%, finis fort",[36,203],{},[21,205,206],{},"⚠️ Erreur classique du débutant : exploser les 3 premières minutes et s'écrouler après. Mieux vaut tenir un rythme modéré et finir fort.",[42,208],{},[45,210,212],{"id":211},"erreurs-courantes","Erreurs courantes",[105,214,215,218,221,224,227],{},[108,216,217],{},"❌ Y aller à fond dès la seconde 1 (burnout précoce)",[108,219,220],{},"❌ Sacrifier la technique pour la vitesse (risque de blessure)",[108,222,223],{},"❌ AMRAP tous les jours (récup insuffisante)",[108,225,226],{},"❌ Sauter l'échauffement (corps non prêt à la haute intensité)",[108,228,229],{},"❌ Choisir des exercices trop techniques pour un état fatigué",[42,231],{},[45,233,235],{"id":234},"à-retenir","À retenir",[21,237,238,239,242,243,31],{},"L'AMRAP est ",[24,240,241],{},"un excellent format pour du conditionnement mesurable",". Utilise-le 1-2x/sem, avec des exos simples (pompes, squats, burpees), à un rythme tenable. ",[24,244,245],{},"Note tes scores : c'est la seule façon de mesurer ta vraie progression",{"title":247,"searchDepth":248,"depth":248,"links":249},"",2,[250,252,253,254,255,256],{"id":47,"depth":251,"text":48},3,{"id":98,"depth":251,"text":99},{"id":139,"depth":251,"text":140},{"id":177,"depth":251,"text":178},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"methods","L'AMRAP est un format d'entraînement intense : faire un maximum de reps ou de rounds dans un temps fixé. Favori du CrossFit.","md",null,"fr","A",{},true,"/lexique/fr/amrap-as-many-reps-rounds-as-possible","amrap-as-many-reps-rounds-as-possible",[268,269,270,271],"emom-every-minute-on-the-minute","for-time","tabata","circuit-training",{"title":6,"description":258},"lexique/fr/amrap-as-many-reps-rounds-as-possible","2026-07-27","65GFTAyZsUgG6DjY7pVu8vPucS5qFQJlvRGVgzgYuzw",{"id":277,"title":278,"author":7,"body":279,"category":257,"description":500,"extension":259,"faq":260,"lang":261,"lead":260,"letter":262,"meta":501,"navigation":264,"path":502,"ref":503,"related":260,"resources":260,"seo":504,"sources":260,"stem":505,"updated":274,"__hash__":506},"lexique/lexique/fr/atp-adenosine-triphosphate.md","ATP (Adénosine Triphosphate)",{"type":9,"value":280,"toc":492},[281,284,286,297,299,302,304,308,311,328,330,334,396,398,402,405,416,422,424,428,460,462,464,478,480,482],[12,282,278],{"id":283},"atp-adénosine-triphosphate",[16,285,19],{"id":18},[21,287,288,289,292,293,296],{},"L'",[24,290,291],{},"ATP"," (Adénosine Triphosphate) est ",[24,294,295],{},"la molécule énergétique universelle de toute cellule vivante",". Chaque contraction musculaire, chaque influx nerveux, chaque réaction chimique nécessitant de l'énergie utilise l'ATP comme carburant direct.",[36,298],{},[21,300,301],{},"💡 Tu produis et consommes ton poids en ATP chaque jour. Les stocks sont constamment recyclés — ils ne sont PAS stockés.",[42,303],{},[45,305,307],{"id":306},"comment-fonctionne-latp","Comment fonctionne l'ATP",[21,309,310],{},"L'ATP est composé d'une adénosine + 3 groupes phosphate. Quand la cellule a besoin d'énergie :",[105,312,313,316,322,325],{},[108,314,315],{},"Coupe le 3e phosphate (ATP → ADP + Pi)",[108,317,318,319],{},"Cette rupture ",[24,320,321],{},"libère ~7,3 kcal/mol d'énergie",[108,323,324],{},"La cellule utilise cette énergie pour fonctionner",[108,326,327],{},"L'ADP est recyclé en ATP via les carburants disponibles",[42,329],{},[45,331,333],{"id":332},"les-3-systèmes-de-régénération-de-latp","Les 3 systèmes de régénération de l'ATP",[50,335,336,352],{},[53,337,338],{},[56,339,340,343,346,349],{},[59,341,342],{},"Système",[59,344,345],{},"Vitesse",[59,347,348],{},"Durée",[59,350,351],{},"Carburant",[69,353,354,368,382],{},[56,355,356,359,362,365],{},[74,357,358],{},"ATP-PC (anaérobie alactique)",[74,360,361],{},"Instantané",[74,363,364],{},"0-10 sec",[74,366,367],{},"Phosphocréatine",[56,369,370,373,376,379],{},[74,371,372],{},"Glycolytique (anaérobie lactique)",[74,374,375],{},"Rapide",[74,377,378],{},"10 sec - 2 min",[74,380,381],{},"Glucose (sans O2)",[56,383,384,387,390,393],{},[74,385,386],{},"Aérobie",[74,388,389],{},"Lent",[74,391,392],{},"2 min+",[74,394,395],{},"Glucose, lipides (avec O2)",[42,397],{},[45,399,401],{"id":400},"atp-et-musculation","ATP et musculation",[21,403,404],{},"Pour un mouvement explosif (1RM) :",[105,406,407,410,413],{},[108,408,409],{},"Les 2-3 premières secondes : ATP stocké",[108,411,412],{},"3-10 secondes : la phosphocréatine régénère l'ATP (ATP-PC)",[108,414,415],{},"10 secondes+ : le système glycolytique prend le relais",[21,417,418,421],{},[24,419,420],{},"Conclusion"," : les séries de force max doivent rester sous 10 sec pour exploiter pleinement le système ATP-PC. Au-delà, la performance chute fortement.",[42,423],{},[45,425,427],{"id":426},"comment-optimiser-ton-système-atp","Comment optimiser ton système ATP",[105,429,430,436,442,448,454],{},[108,431,145,432,435],{},[24,433,434],{},"Créatine"," : 3-5 g/jour booste les stocks de phosphocréatine (+15-20%)",[108,437,145,438,441],{},[24,439,440],{},"Sommeil de qualité"," : l'ATP se régénère pendant le sommeil",[108,443,145,444,447],{},[24,445,446],{},"Glucides suffisants"," : 4-6 g/kg/jour pour les actifs",[108,449,145,450,453],{},[24,451,452],{},"Vitamines B"," : cofacteurs de la production d'ATP (B1, B2, B3)",[108,455,145,456,459],{},[24,457,458],{},"Magnésium"," : nécessaire au complexe ATP-Mg utilisé en contraction",[42,461],{},[45,463,212],{"id":211},[105,465,466,469,472,475],{},[108,467,468],{},"❌ Croire qu'on peut \"stocker\" de l'ATP (impossible, équilibre dynamique)",[108,470,471],{},"❌ Ignorer les temps de repos entre séries lourdes (3-5 min pour ATP-PC)",[108,473,474],{},"❌ Séries trop longues en cherchant la force max",[108,476,477],{},"❌ Faire l'impasse sur la créatine (seul supplément prouvé pour l'ATP-PC)",[42,479],{},[45,481,235],{"id":234},[21,483,484,485,488,489,31],{},"L'ATP est ",[24,486,487],{},"l'unité énergétique universelle de tes cellules",". Trois systèmes la régénèrent selon l'intensité de l'effort. Optimise via créatine, sommeil, glucides, magnésium. ",[24,490,491],{},"Sans ATP, pas de contraction. Sans contraction, pas d'entraînement",{"title":247,"searchDepth":248,"depth":248,"links":493},[494,495,496,497,498,499],{"id":306,"depth":251,"text":307},{"id":332,"depth":251,"text":333},{"id":400,"depth":251,"text":401},{"id":426,"depth":251,"text":427},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"L'ATP est la monnaie énergétique universelle du corps. Chaque contraction musculaire, chaque fonction cellulaire en dépend.",{},"/lexique/fr/atp-adenosine-triphosphate","atp-adenosine-triphosphate",{"title":278,"description":500},"lexique/fr/atp-adenosine-triphosphate","PUTGR1sB7hEB6FVZdqX6CpEfDdHiXnmhJkwW0Pvgm8Q",{"id":508,"title":509,"author":7,"body":510,"category":257,"description":663,"extension":259,"faq":664,"lang":261,"lead":519,"letter":673,"meta":674,"navigation":264,"path":675,"ref":676,"related":677,"resources":260,"seo":681,"sources":260,"stem":682,"updated":274,"__hash__":683},"lexique/lexique/fr/callisthenie.md","Callisthénie",{"type":9,"value":511,"toc":656},[512,515,517,520,522,525,527,531,542,546,573,577,627,631,645,647],[12,513,509],{"id":514},"callisthénie",[16,516,19],{"id":18},[21,518,519],{},"La callisthénie est un entraînement de force et de skill basé principalement sur le poids du corps et ses variantes progressives. La surcharge existe toujours — elle passe souvent par le levier, l’amplitude et la difficulté du skill.",[36,521],{},[21,523,524],{},"💡 Définition orientée coaching : utile pour expliquer le concept à un client et l’intégrer dans un plan, pas seulement pour le vocabulaire.",[42,526],{},[45,528,530],{"id":529},"pourquoi-ça-compte-en-coaching","Pourquoi ça compte en coaching",[105,532,533,536,539],{},[108,534,535],{},"Clarifie le langage partagé coach ↔ client",[108,537,538],{},"Aide à doser volume, intensité ou nutrition selon l’objectif",[108,540,541],{},"Réduit les malentendus (“plus dur” ≠ mieux programmé)",[45,543,545],{"id":544},"comment-lappliquer-concrètement","Comment l’appliquer concrètement",[547,548,549,555,561,567],"ol",{},[108,550,551,554],{},[24,552,553],{},"Expliquer"," le concept en une phrase simple (voir lead ci-dessus)",[108,556,557,560],{},[24,558,559],{},"Relier"," à un levier mesurable (RPE, séries, calories, minutes, charge)",[108,562,563,566],{},[24,564,565],{},"Suivre"," une variable pendant 2–4 semaines avant de changer le plan",[108,568,569,572],{},[24,570,571],{},"Ajuster"," si la récupération, l’adhérence ou la technique se dégradent",[45,574,576],{"id":575},"repères-pratiques","Repères pratiques",[50,578,579,592],{},[53,580,581],{},[56,582,583,586,589],{},[59,584,585],{},"Situation",[59,587,588],{},"Question coach",[59,590,591],{},"Action typique",[69,593,594,605,616],{},[56,595,596,599,602],{},[74,597,598],{},"Client stagne",[74,600,601],{},"Le stimulus est-il suffisant et récupérable ?",[74,603,604],{},"Ajuster une variable (volume, intensité, repos)",[56,606,607,610,613],{},[74,608,609],{},"Client fatigué",[74,611,612],{},"Y a-t-il surmenage ou simple manque de sommeil ?",[74,614,615],{},"Deload, sommeil, calories",[56,617,618,621,624],{},[74,619,620],{},"Client confus",[74,622,623],{},"Le vocabulaire est-il partagé ?",[74,625,626],{},"Revenir à la définition + exemple concret",[45,628,630],{"id":629},"erreurs-fréquentes","Erreurs fréquentes",[105,632,633,636,639,642],{},[108,634,635],{},"❌ Utiliser le terme sans le relier à une décision de programmation",[108,637,638],{},"❌ Empiler trop de méthodes d’intensification d’un coup",[108,640,641],{},"❌ Ignorer récupération, protéines et adhérence",[108,643,644],{},"❌ Copier un protocole “internet” sans contexte client",[45,646,235],{"id":234},[21,648,649,651,652,655],{},[24,650,509],{}," n’a de valeur que s’il aide à ",[24,653,654],{},"mieux décider"," : quoi faire cette semaine, à quelle dose, et comment mesurer le résultat.",{"title":247,"searchDepth":248,"depth":248,"links":657},[658,659,660,661,662],{"id":529,"depth":251,"text":530},{"id":544,"depth":251,"text":545},{"id":575,"depth":251,"text":576},{"id":629,"depth":251,"text":630},{"id":234,"depth":251,"text":235},"La callisthénie développe force et skill surtout au poids du corps (pompes, tractions, dips, levers) via des progressions de variantes.",[665,667,670],{"q":666,"a":519},"Qu’est-ce que Callisthénie ?",{"q":668,"a":669},"Pourquoi un coach doit connaître Callisthénie ?","Parce que ce concept influence des décisions concrètes de programmation, de nutrition ou de récupération. Sans vocabulaire partagé, le client mal interprète les consignes et le suivi devient flou.",{"q":671,"a":672},"Comment l’intégrer sans complexifier le plan ?","Choisis un levier mesurable lié au concept, explique-le en une phrase, suis-le 2–4 semaines, puis ajuste. Une définition utile sert la décision, pas le jargon.","C",{},"/lexique/fr/callisthenie","calisthenics",[678,679,680],"bodyweight","strength-training","progressive-overload",{"title":509,"description":663},"lexique/fr/callisthenie","whN0VdtZswcPTn3uDPV3St5BvKoz_DwwfEUkYHZ7aic",{"id":685,"title":686,"author":7,"body":687,"category":257,"description":1204,"extension":259,"faq":260,"lang":261,"lead":260,"letter":673,"meta":1205,"navigation":264,"path":1206,"ref":271,"related":260,"resources":260,"seo":1207,"sources":260,"stem":1208,"updated":274,"__hash__":1209},"lexique/lexique/fr/circuit-training.md","Circuit Training",{"type":9,"value":688,"toc":1193},[689,691,693,704,706,709,711,715,777,779,783,787,798,802,813,817,828,832,843,845,849,852,955,957,960,962,966,1009,1011,1015,1047,1049,1053,1091,1093,1097,1150,1152,1154,1174,1176,1178],[12,690,686],{"id":271},[16,692,19],{"id":18},[21,694,695,696,699,700,703],{},"Le ",[24,697,698],{},"circuit training"," est une méthode d'entraînement qui ",[24,701,702],{},"enchaîne plusieurs exercices les uns après les autres avec peu ou pas de repos entre eux",". Chaque tour (ou \"circuit\") sollicite plusieurs groupes musculaires tout en maintenant le rythme cardiaque élevé. Efficace en temps et exigeant métaboliquement.",[36,705],{},[21,707,708],{},"💡 Le circuit training combine travail musculaire + cardio en une seule séance. Idéal quand t'as 30-45 min et que tu veux travailler tout le corps.",[42,710],{},[45,712,714],{"id":713},"les-principes-du-circuit-training","Les principes du circuit training",[50,716,717,727],{},[53,718,719],{},[56,720,721,724],{},[59,722,723],{},"Variable",[59,725,726],{},"Recommandation",[69,728,729,737,745,753,761,769],{},[56,730,731,734],{},[74,732,733],{},"Nombre d'exercices",[74,735,736],{},"5-10 par circuit",[56,738,739,742],{},[74,740,741],{},"Reps ou temps par station",[74,743,744],{},"10-20 reps OU 30-60 sec",[56,746,747,750],{},[74,748,749],{},"Repos entre stations",[74,751,752],{},"0-15 sec",[56,754,755,758],{},[74,756,757],{},"Repos entre circuits",[74,759,760],{},"1-3 min",[56,762,763,766],{},[74,764,765],{},"Tours totaux",[74,767,768],{},"3-5",[56,770,771,774],{},[74,772,773],{},"Durée totale séance",[74,775,776],{},"20-45 min",[42,778],{},[45,780,782],{"id":781},"les-4-principaux-types-de-circuits","Les 4 principaux types de circuits",[16,784,786],{"id":785},"_1-circuit-force","1. Circuit force",[105,788,789,792,795],{},[108,790,791],{},"Charges lourdes (60-80% 1RM), 6-10 reps",[108,793,794],{},"Repos courts entre exercices (30-60 sec)",[108,796,797],{},"Objectif : développer force + endurance simultanément",[16,799,801],{"id":800},"_2-circuit-hypertrophie","2. Circuit hypertrophie",[105,803,804,807,810],{},[108,805,806],{},"Charges modérées (50-70% 1RM), 12-15 reps",[108,808,809],{},"Repos très courts (15-30 sec)",[108,811,812],{},"Objectif : croissance musculaire via stress métabolique",[16,814,816],{"id":815},"_3-circuit-conditioning-cardio-muscle","3. Circuit conditioning (cardio + muscle)",[105,818,819,822,825],{},[108,820,821],{},"Charges légères ou poids du corps, 15-25 reps",[108,823,824],{},"Quasiment pas de repos entre exercices",[108,826,827],{},"Objectif : adaptation cardio + musculaire simultanée",[16,829,831],{"id":830},"_4-circuit-fonctionnel-sport-spécifique","4. Circuit fonctionnel / sport-spécifique",[105,833,834,837,840],{},[108,835,836],{},"Mouvements spécifiques au sport",[108,838,839],{},"Mélange de statique, dynamique, plyométrique",[108,841,842],{},"Objectif : force et conditionnement utilisables",[42,844],{},[45,846,848],{"id":847},"exemple-de-circuit-full-body-45-min","Exemple de circuit full body (45 min)",[21,850,851],{},"4 tours du circuit, 2 min de repos entre les tours :",[50,853,854,867],{},[53,855,856],{},[56,857,858,861,864],{},[59,859,860],{},"Station",[59,862,863],{},"Exercice",[59,865,866],{},"Reps / Temps",[69,868,869,880,890,901,912,923,933,944],{},[56,870,871,874,877],{},[74,872,873],{},"1",[74,875,876],{},"Goblet squat",[74,878,879],{},"15 reps",[56,881,882,885,888],{},[74,883,884],{},"2",[74,886,887],{},"Pompes",[74,889,879],{},[56,891,892,895,898],{},[74,893,894],{},"3",[74,896,897],{},"Tractions inversées",[74,899,900],{},"12 reps",[56,902,903,906,909],{},[74,904,905],{},"4",[74,907,908],{},"Fentes marcheur",[74,910,911],{},"20 reps (10/jambe)",[56,913,914,917,920],{},[74,915,916],{},"5",[74,918,919],{},"Russian twist",[74,921,922],{},"30 sec",[56,924,925,928,931],{},[74,926,927],{},"6",[74,929,930],{},"Mountain climbers",[74,932,922],{},[56,934,935,938,941],{},[74,936,937],{},"7",[74,939,940],{},"Gainage",[74,942,943],{},"45 sec",[56,945,946,949,952],{},[74,947,948],{},"8",[74,950,951],{},"Burpees",[74,953,954],{},"10 reps",[36,956],{},[21,958,959],{},"⚠️ Maintiens la technique même en fatigue. Un squat ou une pompe mal exécutés vite = risque de blessure.",[42,961],{},[45,963,965],{"id":964},"bénéfices-du-circuit-training","Bénéfices du circuit training",[105,967,968,974,980,986,991,997,1003],{},[108,969,145,970,973],{},[24,971,972],{},"Efficace en temps"," : full body en 30-45 min",[108,975,145,976,979],{},[24,977,978],{},"Cardio + muscle"," : double stimulus",[108,981,145,982,985],{},[24,983,984],{},"Dépense calorique élevée"," : effet EPOC fort (24-48h)",[108,987,145,988],{},[24,989,990],{},"Améliore l'endurance musculaire",[108,992,145,993,996],{},[24,994,995],{},"Adaptable partout"," : maison, salle, hôtel",[108,998,145,999,1002],{},[24,1000,1001],{},"Dynamique, moins ennuyeux"," qu'un split classique",[108,1004,145,1005,1008],{},[24,1006,1007],{},"Idéal pour la perte de gras"," en préservant le muscle",[42,1010],{},[45,1012,1014],{"id":1013},"limites-du-circuit-training","Limites du circuit training",[105,1016,1017,1024,1030,1035,1041],{},[108,1018,1019,1020,1023],{},"❌ ",[24,1021,1022],{},"Moins efficace pour la force max pure"," (besoin de longs repos)",[108,1025,1019,1026,1029],{},[24,1027,1028],{},"Moins optimal pour l'hypertrophie max"," (charges à réduire)",[108,1031,1019,1032],{},[24,1033,1034],{},"Fatigant pour le système cardiovasculaire",[108,1036,1019,1037,1040],{},[24,1038,1039],{},"Risque de blessure accru"," si la technique lâche",[108,1042,1019,1043,1046],{},[24,1044,1045],{},"Moins adapté aux débutants absolus"," (technique d'abord)",[42,1048],{},[45,1050,1052],{"id":1051},"comment-construire-un-bon-circuit","Comment construire un bon circuit",[105,1054,1055,1061,1067,1073,1079,1085],{},[108,1056,145,1057,1060],{},[24,1058,1059],{},"Alterne les groupes musculaires"," : évite d'enchaîner 3 exercices de jambes",[108,1062,145,1063,1066],{},[24,1064,1065],{},"Mélange push, pull, jambes, gainage"," : équilibre le corps",[108,1068,145,1069,1072],{},[24,1070,1071],{},"Ordonne du plus technique au plus facile"," : évite un squat technique à la fin",[108,1074,145,1075,1078],{},[24,1076,1077],{},"Prévois la progression"," : plus de tours, plus de reps, moins de repos",[108,1080,145,1081,1084],{},[24,1082,1083],{},"Varie l'équipement"," : poids du corps, haltères, kettlebells, élastiques",[108,1086,145,1087,1090],{},[24,1088,1089],{},"Adapte à ton niveau"," : scale up ou down selon ta forme",[42,1092],{},[45,1094,1096],{"id":1095},"circuit-training-vs-hiit-vs-crossfit","Circuit training vs HIIT vs CrossFit",[50,1098,1099,1109],{},[53,1100,1101],{},[56,1102,1103,1106],{},[59,1104,1105],{},"Méthode",[59,1107,1108],{},"Caractéristique principale",[69,1110,1111,1119,1127,1135,1143],{},[56,1112,1113,1116],{},[74,1114,1115],{},"Circuit training",[74,1117,1118],{},"Exercices enchaînés, repos courts, muscle + cardio",[56,1120,1121,1124],{},[74,1122,1123],{},"HIIT",[74,1125,1126],{},"Alternance effort intense / récup, principalement cardio",[56,1128,1129,1132],{},[74,1130,1131],{},"CrossFit",[74,1133,1134],{},"Mélange circuit + lifts olympiques + gymnastique, intense",[56,1136,1137,1140],{},[74,1138,1139],{},"EMOM",[74,1141,1142],{},"Un exercice par minute, récupère jusqu'à la suivante",[56,1144,1145,1147],{},[74,1146,26],{},[74,1148,1149],{},"Max de tours dans un temps donné",[42,1151],{},[45,1153,212],{"id":211},[105,1155,1156,1159,1162,1165,1168,1171],{},[108,1157,1158],{},"❌ Sacrifier la technique pour la vitesse",[108,1160,1161],{},"❌ Trop d'exercices (10+) = fatigue excessive",[108,1163,1164],{},"❌ Charges trop lourdes = technique qui lâche en milieu de circuit",[108,1166,1167],{},"❌ Charges trop légères = pas de stimulus réel",[108,1169,1170],{},"❌ Pas de progression (toujours le même circuit, même charge)",[108,1172,1173],{},"❌ Faire que du circuit et négliger les séances de force",[42,1175],{},[45,1177,235],{"id":234},[21,1179,1180,1181,1184,1185,1188,1189,1192],{},"Le circuit training est ",[24,1182,1183],{},"polyvalent, efficace en temps et motivant",". ",[24,1186,1187],{},"5-10 exercices, 10-20 reps, repos courts, 3-5 tours",". Idéal pour le conditionnement général, la perte de gras, et les gens qui ont peu de temps. ",[24,1190,1191],{},"Ne remplace pas le travail lourd poly-articulaire avec ça"," si ton objectif est la force max ou l'hypertrophie. Utilise-le en 1-2 séances/semaine à côté de ton entraînement classique pour un équilibre gagnant.",{"title":247,"searchDepth":248,"depth":248,"links":1194},[1195,1196,1197,1198,1199,1200,1201,1202,1203],{"id":713,"depth":251,"text":714},{"id":781,"depth":251,"text":782},{"id":847,"depth":251,"text":848},{"id":964,"depth":251,"text":965},{"id":1013,"depth":251,"text":1014},{"id":1051,"depth":251,"text":1052},{"id":1095,"depth":251,"text":1096},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"Le circuit training enchaîne plusieurs exercices avec peu de repos. Idéal pour brûler des calories et améliorer le cardio en gardant le muscle.",{},"/lexique/fr/circuit-training",{"title":686,"description":1204},"lexique/fr/circuit-training","qzfkKwlNSJib5LjiMXyD5L81E6fM0sjbk7OKBbm9vEA",{"id":1211,"title":1212,"author":7,"body":1213,"category":257,"description":1487,"extension":259,"faq":1488,"lang":261,"lead":1498,"letter":1499,"meta":1500,"navigation":264,"path":1501,"ref":1217,"related":1502,"resources":260,"seo":1507,"sources":260,"stem":1508,"updated":274,"__hash__":1509},"lexique/lexique/fr/dropset.md","Dropset",{"type":9,"value":1214,"toc":1478},[1215,1218,1220,1230,1232,1235,1237,1241,1288,1291,1293,1297,1329,1331,1335,1367,1369,1373,1405,1407,1411,1443,1445,1447,1464,1466,1468],[12,1216,1212],{"id":1217},"dropset",[16,1219,19],{"id":18},[21,1221,1222,1223,1225,1226,1229],{},"Un ",[24,1224,1217],{}," consiste à ",[24,1227,1228],{},"faire une série jusqu'à l'échec, puis réduire la charge immédiatement et continuer sans repos"," sur un ou plusieurs \"drops\". Objectif : prolonger le temps sous tension et recruter les fibres fatiguées.",[36,1231],{},[21,1233,1234],{},"💡 Le dropset est l'une des méthodes d'intensification les plus puissantes pour l'hypertrophie. Mais aussi l'une des plus épuisantes.",[42,1236],{},[45,1238,1240],{"id":1239},"les-3-types-de-dropset","Les 3 types de dropset",[50,1242,1243,1253],{},[53,1244,1245],{},[56,1246,1247,1249,1251],{},[59,1248,61],{},[59,1250,64],{},[59,1252,67],{},[69,1254,1255,1266,1277],{},[56,1256,1257,1260,1263],{},[74,1258,1259],{},"Dropset simple",[74,1261,1262],{},"1 drop après échec",[74,1264,1265],{},"20 kg → échec → 15 kg → échec",[56,1267,1268,1271,1274],{},[74,1269,1270],{},"Dropset double",[74,1272,1273],{},"2 drops après échec",[74,1275,1276],{},"20 → échec → 15 → échec → 10 → échec",[56,1278,1279,1282,1285],{},[74,1280,1281],{},"Triple dropset (ou \"drop-stripping\")",[74,1283,1284],{},"3+ drops",[74,1286,1287],{},"20 → 15 → 12 → 8 → échec à chaque étape",[21,1289,1290],{},"Chaque drop réduit typiquement la charge de 20-30%.",[42,1292],{},[45,1294,1296],{"id":1295},"bénéfices-du-dropset","Bénéfices du dropset",[105,1298,1299,1305,1311,1317,1323],{},[108,1300,145,1301,1304],{},[24,1302,1303],{},"Tension mécanique maximale"," : temps sous stimulus prolongé",[108,1306,145,1307,1310],{},[24,1308,1309],{},"Recrutement des fibres"," : force l'utilisation de fibres habituellement inactives",[108,1312,145,1313,1316],{},[24,1314,1315],{},"Stress métabolique fort"," : production massive de lactate = signal hypertrophique fort",[108,1318,145,1319,1322],{},[24,1320,1321],{},"Pump maximal"," : congestion musculaire spectaculaire",[108,1324,145,1325,1328],{},[24,1326,1327],{},"Time efficiency"," : un dropset = volume de 2-3 séries normales",[42,1330],{},[45,1332,1334],{"id":1333},"limites-du-dropset","Limites du dropset",[105,1336,1337,1343,1349,1355,1361],{},[108,1338,1019,1339,1342],{},[24,1340,1341],{},"Fatigue importante"," : très demandant pour le système nerveux",[108,1344,1019,1345,1348],{},[24,1346,1347],{},"Récupération longue"," : éviter 2 dropsets par séance",[108,1350,1019,1351,1354],{},[24,1352,1353],{},"Risque blessure"," : technique dégradée sous fatigue",[108,1356,1019,1357,1360],{},[24,1358,1359],{},"Matériel requis"," : besoin d'accès facile à plusieurs charges",[108,1362,1019,1363,1366],{},[24,1364,1365],{},"Inadapté aux polyarticulaires"," : trop risqué sur squat/soulevé de terre",[42,1368],{},[45,1370,1372],{"id":1371},"comment-bien-utiliser-le-dropset","Comment bien utiliser le dropset",[105,1374,1375,1381,1387,1393,1399],{},[108,1376,145,1377,1380],{},[24,1378,1379],{},"Fin de séance uniquement"," : évite avant les gros lifts",[108,1382,145,1383,1386],{},[24,1384,1385],{},"1-2 dropsets par muscle"," : pas sur tous les exercices",[108,1388,145,1389,1392],{},[24,1390,1391],{},"Exercices d'isolation"," : machines, haltères",[108,1394,145,1395,1398],{},[24,1396,1397],{},"Plage hypertrophie"," : 8-12 reps en point de départ",[108,1400,145,1401,1404],{},[24,1402,1403],{},"Cycle"," : ne les fais pas toutes les séances, alterne les semaines",[42,1406],{},[45,1408,1410],{"id":1409},"meilleurs-exercices-pour-dropsets","Meilleurs exercices pour dropsets",[105,1412,1413,1419,1425,1431,1437],{},[108,1414,1415,1418],{},[24,1416,1417],{},"Leg extension, leg curl"," : machines, faciles à drop",[108,1420,1421,1424],{},[24,1422,1423],{},"Tirage poulie, rowing"," : facile de changer le poids sur la pile",[108,1426,1427,1430],{},[24,1428,1429],{},"Curl biceps, extension triceps"," : haltères ou poulie",[108,1432,1433,1436],{},[24,1434,1435],{},"Élévations latérales, frontales"," : haltères du lourd au léger",[108,1438,1439,1442],{},[24,1440,1441],{},"Mollets"," : machine, simple à drop",[42,1444],{},[45,1446,212],{"id":211},[105,1448,1449,1452,1455,1458,1461],{},[108,1450,1451],{},"❌ Faire des dropsets sur tous les exercices (surentraînement)",[108,1453,1454],{},"❌ En faire sur squat ou soulevé de terre (gros risque de blessure)",[108,1456,1457],{},"❌ Reposer trop longtemps entre les drops (ce n'est plus un dropset)",[108,1459,1460],{},"❌ Sacrifier la technique pour une rep en plus",[108,1462,1463],{},"❌ Les placer en début de séance",[42,1465],{},[45,1467,235],{"id":234},[21,1469,1470,1471,1474,1475,31],{},"Le dropset est ",[24,1472,1473],{},"une méthode puissante pour l'hypertrophie en fin de séance",". Utilise-le 1-2 fois par groupe musculaire, sur des exercices d'isolation, avec une technique propre. ",[24,1476,1477],{},"Qualité > quantité. Stratégique, pas systématique",{"title":247,"searchDepth":248,"depth":248,"links":1479},[1480,1481,1482,1483,1484,1485,1486],{"id":1239,"depth":251,"text":1240},{"id":1295,"depth":251,"text":1296},{"id":1333,"depth":251,"text":1334},{"id":1371,"depth":251,"text":1372},{"id":1409,"depth":251,"text":1410},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"Un dropset prolonge une série en réduisant la charge à l'échec. Méthode d'intensification puissante pour l'hypertrophie.",[1489,1492,1495],{"q":1490,"a":1491},"Qu’est-ce qu’un dropset ?","Prolonger une série en réduisant la charge à l’échec (ou près de l’échec) pour enchaîner des reps supplémentaires.",{"q":1493,"a":1494},"Utile pour l’hypertrophie ?","Oui comme technique d’intensification occasionnelle, surtout en isolation. Ce n’est pas obligatoire à chaque séance.",{"q":1496,"a":1497},"Risques ?","Fatigue élevée, technique qui casse, récupération plus longue. À doser, surtout sur les barres libres lourdes.","Un dropset prolonge une série en baissant la charge une fois l’échec proche, pour accumuler plus de reps. Technique d’intensification puissante — à utiliser avec parcimonie.","D",{},"/lexique/fr/dropset",[1503,1504,1505,1506],"superset","rest-pause","hypertrophy-training","training-intensity",{"title":1212,"description":1487},"lexique/fr/dropset","CosW4pFq3_h_I2MJmOJ1CnxkTBxLMQz_PDd2uUSrfW4",{"id":1511,"title":1512,"author":7,"body":1513,"category":257,"description":1746,"extension":259,"faq":260,"lang":261,"lead":260,"letter":1747,"meta":1748,"navigation":264,"path":1749,"ref":268,"related":1750,"resources":260,"seo":1752,"sources":260,"stem":1753,"updated":274,"__hash__":1754},"lexique/lexique/fr/emom-every-minute-on-the-minute.md","EMOM - Every Minute On the Minute",{"type":9,"value":1514,"toc":1737},[1515,1517,1519,1528,1531,1533,1536,1538,1542,1545,1556,1559,1561,1565,1611,1613,1617,1621,1632,1636,1644,1646,1650,1680,1682,1686,1693,1704,1706,1708,1722,1724,1726],[12,1516,1512],{"id":268},[16,1518,19],{"id":18},[21,1520,1521,1523,1524,1527],{},[24,1522,1139],{}," signifie \"Every Minute On the Minute\" — chaque minute pile. Tu ",[24,1525,1526],{},"démarres une série fixe au début de chaque minute",", puis tu te reposes jusqu'à la minute suivante. Le repos dépend de la vitesse à laquelle tu finis la série.",[21,1529,1530],{},"C'est un format par intervalles qui développe la capacité de travail, le conditionnement et la gestion du rythme.",[36,1532],{},[21,1534,1535],{},"💡 EMOM = constance forcée. Série rapide = long repos. Série lente = court repos. Le chrono est le patron.",[42,1537],{},[45,1539,1541],{"id":1540},"comment-ça-fonctionne","Comment ça fonctionne",[21,1543,1544],{},"Exemple EMOM 10 minutes :",[105,1546,1547,1550,1553],{},[108,1548,1549],{},"Minute 0-1 : 10 burpees, puis repos jusqu'à la minute 1",[108,1551,1552],{},"Minute 1-2 : 10 burpees, puis repos jusqu'à la minute 2",[108,1554,1555],{},"... et ainsi de suite pendant 10 min",[21,1557,1558],{},"Si tu fais les burpees en 30 sec, tu te reposes 30 sec. En 45 sec ? Tu te reposes 15 sec. L'intensité s'auto-ajuste.",[42,1560],{},[45,1562,1564],{"id":1563},"variantes-demom","Variantes d'EMOM",[50,1566,1567,1577],{},[53,1568,1569],{},[56,1570,1571,1574],{},[59,1572,1573],{},"Format",[59,1575,1576],{},"Usage",[69,1578,1579,1587,1595,1603],{},[56,1580,1581,1584],{},[74,1582,1583],{},"EMOM simple",[74,1585,1586],{},"Même exo chaque minute",[56,1588,1589,1592],{},[74,1590,1591],{},"EMOM alterné",[74,1593,1594],{},"Exo A min impaires, B min paires",[56,1596,1597,1600],{},[74,1598,1599],{},"EMOM 3 voies",[74,1601,1602],{},"Rotation de 3 exos (A, B, C, repeat)",[56,1604,1605,1608],{},[74,1606,1607],{},"EMOM force",[74,1609,1610],{},"Levée lourde chaque minute (3-5 reps à 70-80% 1RM)",[42,1612],{},[45,1614,1616],{"id":1615},"exemples-demom","Exemples d'EMOM",[16,1618,1620],{"id":1619},"emom-12-min-cardio","EMOM 12 min - cardio",[105,1622,1623,1626,1629],{},[108,1624,1625],{},"Min 1, 4, 7, 10 : 15 burpees",[108,1627,1628],{},"Min 2, 5, 8, 11 : 12 pompes",[108,1630,1631],{},"Min 3, 6, 9, 12 : 20 squats poids du corps",[16,1633,1635],{"id":1634},"emom-10-min-force","EMOM 10 min - force",[105,1637,1638,1641],{},[108,1639,1640],{},"Chaque minute : 5 reps de soulevé de terre à 75% 1RM",[108,1642,1643],{},"50 reps au total en 10 min",[42,1645],{},[45,1647,1649],{"id":1648},"bénéfices-de-lemom","Bénéfices de l'EMOM",[105,1651,1652,1658,1663,1669,1674],{},[108,1653,145,1654,1657],{},[24,1655,1656],{},"Pacing intégré"," : le chrono gère le repos automatiquement",[108,1659,145,1660],{},[24,1661,1662],{},"Volume total connu d'avance",[108,1664,145,1665,1668],{},[24,1666,1667],{},"Adaptable à tous niveaux"," : ajuste le nombre de reps",[108,1670,145,1671],{},[24,1672,1673],{},"Développe aérobie + anaérobie",[108,1675,145,1676,1679],{},[24,1677,1678],{},"Suivi facile"," : as-tu complété chaque série ?",[42,1681],{},[45,1683,1685],{"id":1684},"comment-choisir-le-nombre-de-reps","Comment choisir le nombre de reps",[21,1687,1688,1689,1692],{},"Règle d'or : la série doit prendre ",[24,1690,1691],{},"30-45 secondes",", laissant 15-30 sec de repos.",[105,1694,1695,1698,1701],{},[108,1696,1697],{},"Tu finis en 20 sec : trop facile, ajoute des reps",[108,1699,1700],{},"Tu finis en 50+ sec : trop dur, réduis les reps",[108,1702,1703],{},"Tu n'arrives plus à suivre dès la minute 5-6 : largement trop dur",[42,1705],{},[45,1707,212],{"id":211},[105,1709,1710,1713,1716,1719],{},[108,1711,1712],{},"❌ Mettre trop de reps (la série prend toute la minute, pas de repos)",[108,1714,1715],{},"❌ Mettre trop peu de reps (la séance devient une promenade)",[108,1717,1718],{},"❌ Sacrifier la technique pour \"être à l'heure\"",[108,1720,1721],{},"❌ EMOM avec des exos techniques (arraché, mouvements complexes) qui demandent une concentration totale",[42,1723],{},[45,1725,235],{"id":234},[21,1727,1728,1729,1732,1733,1736],{},"L'EMOM est ",[24,1730,1731],{},"un des formats d'entraînement les plus polyvalents",". Choisis une durée (10-20 min), des exos, un nombre de reps qui prend 30-45 sec. Le chrono fait le reste. ",[24,1734,1735],{},"Time-efficient, mesurable, scalable"," — format roi du conditionnement.",{"title":247,"searchDepth":248,"depth":248,"links":1738},[1739,1740,1741,1742,1743,1744,1745],{"id":1540,"depth":251,"text":1541},{"id":1563,"depth":251,"text":1564},{"id":1615,"depth":251,"text":1616},{"id":1648,"depth":251,"text":1649},{"id":1684,"depth":251,"text":1685},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"L'EMOM (Every Minute On the Minute) est un format où tu démarres une série au début de chaque minute, et tu récupères jusqu'à la suivante.","E",{},"/lexique/fr/emom-every-minute-on-the-minute",[266,269,270,1751],"training-density",{"title":1512,"description":1746},"lexique/fr/emom-every-minute-on-the-minute","zLtRWmidLoupORCV9PLPHlE04o3IAJGLdwWyZ8igM-0",{"id":1756,"title":1757,"author":7,"body":1758,"category":257,"description":2002,"extension":259,"faq":260,"lang":261,"lead":260,"letter":2003,"meta":2004,"navigation":264,"path":2005,"ref":269,"related":260,"resources":260,"seo":2006,"sources":260,"stem":2007,"updated":274,"__hash__":2008},"lexique/lexique/fr/for-time.md","For Time",{"type":9,"value":1759,"toc":1994},[1760,1762,1764,1773,1776,1778,1781,1783,1787,1791,1802,1806,1814,1818,1826,1828,1832,1878,1880,1883,1885,1889,1921,1923,1927,1959,1961,1963,1980,1982,1984],[12,1761,1757],{"id":269},[16,1763,19],{"id":18},[21,1765,695,1766,1768,1769,1772],{},[24,1767,1757],{}," est un format d'entraînement où tu dois ",[24,1770,1771],{},"compléter un volume de travail fixé le plus vite possible",". Le score = le temps total. Plus tu vas vite, mieux c'est.",[21,1774,1775],{},"Logique inverse de l'AMRAP (max de travail en temps fixé) : ici, le travail est fixé, le temps est la variable.",[36,1777],{},[21,1779,1780],{},"💡 For Time = course de sprint. AMRAP = course d'endurance avec chrono fixe. Deux formats complémentaires.",[42,1782],{},[45,1784,1786],{"id":1785},"exemples-de-for-time","Exemples de For Time",[16,1788,1790],{"id":1789},"cindy-crossfit","\"Cindy\" (CrossFit)",[105,1792,1793,1796,1799],{},[108,1794,1795],{},"5 tractions + 10 pompes + 15 squats",[108,1797,1798],{},"20 rounds au total",[108,1800,1801],{},"Score = temps total",[16,1803,1805],{"id":1804},"_500-mètres-rameur","\"500 mètres rameur\"",[105,1807,1808,1811],{},[108,1809,1810],{},"Rame 500 m le plus vite possible",[108,1812,1813],{},"Score = temps",[16,1815,1817],{"id":1816},"_100-burpees","\"100 burpees\"",[105,1819,1820,1823],{},[108,1821,1822],{},"Fais 100 burpees d'affilée",[108,1824,1825],{},"Score = temps (ne perds pas le compte)",[42,1827],{},[45,1829,1831],{"id":1830},"stratégie-de-pacing-en-for-time","Stratégie de pacing en For Time",[50,1833,1834,1844],{},[53,1835,1836],{},[56,1837,1838,1841],{},[59,1839,1840],{},"Durée du workout",[59,1842,1843],{},"Stratégie",[69,1845,1846,1854,1862,1870],{},[56,1847,1848,1851],{},[74,1849,1850],{},"\u003C 5 min (sprint)",[74,1852,1853],{},"Intensité max, accepte la douleur",[56,1855,1856,1859],{},[74,1857,1858],{},"5-15 min (moyen)",[74,1860,1861],{},"Dur mais contrôlé, finis fort",[56,1863,1864,1867],{},[74,1865,1866],{},"15-30 min (long)",[74,1868,1869],{},"Rythme tenable, garde le dernier quart",[56,1871,1872,1875],{},[74,1873,1874],{},"> 30 min (très long)",[74,1876,1877],{},"Rythme d'endurance, repos intelligents, hydratation",[36,1879],{},[21,1881,1882],{},"⚠️ Erreur de débutant : sprint au premier round, gazage pour le reste. Mieux : démarre à 80% et accélère à mi-parcours.",[42,1884],{},[45,1886,1888],{"id":1887},"bénéfices-du-for-time","Bénéfices du For Time",[105,1890,1891,1897,1903,1909,1915],{},[108,1892,145,1893,1896],{},[24,1894,1895],{},"Mesurabilité directe"," : le temps est le score universel",[108,1898,145,1899,1902],{},[24,1900,1901],{},"Défi mental"," : se pousser dans la fatigue",[108,1904,145,1905,1908],{},[24,1906,1907],{},"Comparabilité"," : même workout = scores comparables",[108,1910,145,1911,1914],{},[24,1912,1913],{},"Progression concrète"," : refaire le même workout 4-6 semaines plus tard",[108,1916,145,1917,1920],{},[24,1918,1919],{},"Motivation forte"," : un chrono qui tourne crée l'urgence",[42,1922],{},[45,1924,1926],{"id":1925},"conseils-pour-bien-performer","Conseils pour bien performer",[105,1928,1929,1935,1941,1947,1953],{},[108,1930,145,1931,1934],{},[24,1932,1933],{},"Planifie tes pauses"," à l'avance (ex : 5 burpees, 5 sec de pause)",[108,1936,145,1937,1940],{},[24,1938,1939],{},"Technique solide"," : reps ratées = temps perdu + risque blessure",[108,1942,145,1943,1946],{},[24,1944,1945],{},"Découpages stratégiques"," : 50 reps en 5×10 est plus rapide que 1×50 effondré",[108,1948,145,1949,1952],{},[24,1950,1951],{},"Respiration contrôlée"," : ne bloque pas ta respiration en série",[108,1954,145,1955,1958],{},[24,1956,1957],{},"Note tous tes scores"," : seule façon de mesurer la progression",[42,1960],{},[45,1962,212],{"id":211},[105,1964,1965,1968,1971,1974,1977],{},[108,1966,1967],{},"❌ Choisir un workout trop long (chevauche la zone AMRAP)",[108,1969,1970],{},"❌ Sacrifier la technique pour un meilleur temps",[108,1972,1973],{},"❌ Sprinter quelle que soit la durée totale",[108,1975,1976],{},"❌ Ne pas s'échauffer correctement",[108,1978,1979],{},"❌ Comparer ton temps aux autres sans tenir compte du niveau",[42,1981],{},[45,1983,235],{"id":234},[21,1985,1986,1987,1990,1991,31],{},"Le For Time est ",[24,1988,1989],{},"le format idéal pour la performance mesurable",". Choisis un workout, planifie ton rythme, pousse fort, note ton score. Compare-toi à toi-même, pas aux autres. ",[24,1992,1993],{},"Sois ton propre benchmark",{"title":247,"searchDepth":248,"depth":248,"links":1995},[1996,1997,1998,1999,2000,2001],{"id":1785,"depth":251,"text":1786},{"id":1830,"depth":251,"text":1831},{"id":1887,"depth":251,"text":1888},{"id":1925,"depth":251,"text":1926},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"Le For Time est un format où tu dois compléter un volume de travail fixe le plus vite possible. Course contre la montre.","F",{},"/lexique/fr/for-time",{"title":1757,"description":2002},"lexique/fr/for-time","hQct0WYAqPSOzdLh5HvoWauzEyfocKwMGc49_zDBwVc",{"id":2010,"title":2011,"author":7,"body":2012,"category":257,"description":2125,"extension":259,"faq":2126,"lang":261,"lead":2021,"letter":2003,"meta":2132,"navigation":264,"path":2133,"ref":2134,"related":2135,"resources":260,"seo":2138,"sources":260,"stem":2139,"updated":274,"__hash__":2140},"lexique/lexique/fr/force-athletique.md","Force athlétique (Powerlifting)",{"type":9,"value":2013,"toc":2118},[2014,2017,2019,2022,2024,2026,2028,2030,2038,2040,2058,2060,2098,2100,2110,2112],[12,2015,2011],{"id":2016},"force-athlétique-powerlifting",[16,2018,19],{"id":18},[21,2020,2021],{},"La force athlétique (powerlifting) est le sport de force du squat, développé couché et soulevé de terre. La programmation tourne autour de la spécificité, des charges lourdes et des pics de performance.",[36,2023],{},[21,2025,524],{},[42,2027],{},[45,2029,530],{"id":529},[105,2031,2032,2034,2036],{},[108,2033,535],{},[108,2035,538],{},[108,2037,541],{},[45,2039,545],{"id":544},[547,2041,2042,2046,2050,2054],{},[108,2043,2044,554],{},[24,2045,553],{},[108,2047,2048,560],{},[24,2049,559],{},[108,2051,2052,566],{},[24,2053,565],{},[108,2055,2056,572],{},[24,2057,571],{},[45,2059,576],{"id":575},[50,2061,2062,2072],{},[53,2063,2064],{},[56,2065,2066,2068,2070],{},[59,2067,585],{},[59,2069,588],{},[59,2071,591],{},[69,2073,2074,2082,2090],{},[56,2075,2076,2078,2080],{},[74,2077,598],{},[74,2079,601],{},[74,2081,604],{},[56,2083,2084,2086,2088],{},[74,2085,609],{},[74,2087,612],{},[74,2089,615],{},[56,2091,2092,2094,2096],{},[74,2093,620],{},[74,2095,623],{},[74,2097,626],{},[45,2099,630],{"id":629},[105,2101,2102,2104,2106,2108],{},[108,2103,635],{},[108,2105,638],{},[108,2107,641],{},[108,2109,644],{},[45,2111,235],{"id":234},[21,2113,2114,651,2116,655],{},[24,2115,2011],{},[24,2117,654],{},{"title":247,"searchDepth":248,"depth":248,"links":2119},[2120,2121,2122,2123,2124],{"id":529,"depth":251,"text":530},{"id":544,"depth":251,"text":545},{"id":575,"depth":251,"text":576},{"id":629,"depth":251,"text":630},{"id":234,"depth":251,"text":235},"La force athlétique vise le max au squat, développé couché et soulevé de terre — programmation centrée polyarticulaires lourds et peak.",[2127,2129,2131],{"q":2128,"a":2021},"Qu’est-ce que Force athlétique (Powerlifting) ?",{"q":2130,"a":669},"Pourquoi un coach doit connaître Force athlétique (Powerlifting) ?",{"q":671,"a":672},{},"/lexique/fr/force-athletique","powerlifting",[2136,679,680,2137],"one-rep-max","periodization",{"title":2011,"description":2125},"lexique/fr/force-athletique","wJbvbaStGU0ReezeNHUfZ9jDGMd5RtFNzVnAP31MZyk",{"id":2142,"title":2143,"author":7,"body":2144,"category":257,"description":2153,"extension":259,"faq":2221,"lang":261,"lead":2153,"letter":2230,"meta":2231,"navigation":264,"path":2232,"ref":2233,"related":2234,"resources":260,"seo":2238,"sources":260,"stem":2239,"updated":274,"__hash__":2240},"lexique/lexique/fr/german-volume-training-gvt.md","German Volume Training (GVT)",{"type":9,"value":2145,"toc":2215},[2146,2149,2151,2154,2156,2159,2161,2165,2176,2180,2195,2197,2208,2210],[12,2147,2143],{"id":2148},"german-volume-training-gvt",[16,2150,19],{"id":18},[21,2152,2153],{},"Le GVT est un schéma d’hypertrophie à très haut volume, classiquement 10×10 sur gros mouvements avec repos courts — très fatigant.",[36,2155],{},[21,2157,2158],{},"💡 Définition orientée coaching : relie le concept à une décision de programme (volume, intensité, nutrition ou récupération).",[42,2160],{},[45,2162,2164],{"id":2163},"pourquoi-ça-compte","Pourquoi ça compte",[105,2166,2167,2170,2173],{},[108,2168,2169],{},"Clarifie le langage coach ↔ client",[108,2171,2172],{},"Aide à prioriser les leviers du plan",[108,2174,2175],{},"Évite les protocoles “internet” sans contexte",[45,2177,2179],{"id":2178},"application-concrète","Application concrète",[547,2181,2182,2185,2192],{},[108,2183,2184],{},"Expliquer le concept en une phrase",[108,2186,2187,2188,2191],{},"Choisir ",[24,2189,2190],{},"une"," variable à suivre 2–4 semaines",[108,2193,2194],{},"Ajuster si perf, adhérence ou récupération glissent",[45,2196,630],{"id":629},[105,2198,2199,2202,2205],{},[108,2200,2201],{},"❌ Empiler trop de méthodes d’un coup",[108,2203,2204],{},"❌ Ignorer sommeil, protéines et technique",[108,2206,2207],{},"❌ Copier un protocole sans scaling",[45,2209,235],{"id":234},[21,2211,2212,2214],{},[24,2213,2143],{}," n’a de valeur que s’il aide à mieux décider quoi faire cette semaine, à quelle dose, et comment mesurer le résultat.",{"title":247,"searchDepth":248,"depth":248,"links":2216},[2217,2218,2219,2220],{"id":2163,"depth":251,"text":2164},{"id":2178,"depth":251,"text":2179},{"id":629,"depth":251,"text":630},{"id":234,"depth":251,"text":235},[2222,2224,2227],{"q":2223,"a":2153},"Qu’est-ce que German Volume Training (GVT) ?",{"q":2225,"a":2226},"Pourquoi un coach doit le connaître ?","Parce que ce concept influence des choix de programmation, de nutrition ou de récupération. Sans vocabulaire partagé, le suivi client devient flou.",{"q":2228,"a":2229},"Comment l’intégrer simplement ?","Explique-le en une phrase, relie-le à une variable mesurable, suis 2–4 semaines, puis ajuste. Une définition utile sert la décision.","G",{},"/lexique/fr/german-volume-training-gvt","german-volume-training",[2235,2236,1503,2237],"training-volume","hypertrophy","deload",{"title":2143,"description":2153},"lexique/fr/german-volume-training-gvt","-EH8t5pMOAjOk7USzx8edNrpMIUJRIw-ey9e-GGHJ6w",{"id":2242,"title":1123,"author":7,"body":2243,"category":257,"description":2427,"extension":259,"faq":2428,"lang":261,"lead":2438,"letter":2439,"meta":2440,"navigation":264,"path":2441,"ref":2247,"related":2442,"resources":260,"seo":2445,"sources":260,"stem":2446,"updated":274,"__hash__":2447},"lexique/lexique/fr/hiit.md",{"type":9,"value":2244,"toc":2419},[2245,2248,2250,2259,2261,2268,2270,2274,2288,2292,2346,2350,2361,2363,2377,2381,2410,2412],[12,2246,1123],{"id":2247},"hiit",[16,2249,19],{"id":18},[21,2251,695,2252,2254,2255,2258],{},[24,2253,1123],{}," (High-Intensity Interval Training) est un format qui alterne des ",[24,2256,2257],{},"intervalles d’effort intense"," et des phases de récupération (repos complet ou effort très léger). La densité est élevée : beaucoup de travail utile en peu de temps.",[36,2260],{},[21,2262,2263,2264,2267],{},"💡 Le HIIT n’est pas “faire du cardio jusqu’à vomir”. C’est une ",[24,2265,2266],{},"prescription d’intensité et de ratios"," effort/repos, scalable pour chaque client.",[42,2269],{},[45,2271,2273],{"id":2272},"pourquoi-les-coachs-lutilisent","Pourquoi les coachs l’utilisent",[105,2275,2276,2279,2282,2285],{},[108,2277,2278],{},"Conditioning efficace quand le temps client est limité",[108,2280,2281],{},"Améliore capacité anaérobie et tolérance à l’effort répété",[108,2283,2284],{},"Facile à adapter (vélo, rameur, course, poids de corps, skierg)",[108,2286,2287],{},"Compatible avec un suivi RPE sur les blocs d’effort",[45,2289,2291],{"id":2290},"structure-type","Structure type",[50,2293,2294,2304],{},[53,2295,2296],{},[56,2297,2298,2301],{},[59,2299,2300],{},"Élément",[59,2302,2303],{},"Fourchette courante",[69,2305,2306,2314,2322,2330,2338],{},[56,2307,2308,2311],{},[74,2309,2310],{},"Effort",[74,2312,2313],{},"15–60 secondes (ou 20–40 reps dures)",[56,2315,2316,2319],{},[74,2317,2318],{},"Récupération",[74,2320,2321],{},"ratio 1:1 à 1:3",[56,2323,2324,2327],{},[74,2325,2326],{},"Durée totale",[74,2328,2329],{},"10–25 minutes",[56,2331,2332,2335],{},[74,2333,2334],{},"RPE sur les efforts",[74,2336,2337],{},"8–10",[56,2339,2340,2343],{},[74,2341,2342],{},"Fréquence",[74,2344,2345],{},"1–3× / semaine",[45,2347,2349],{"id":2348},"exemple-simple-12-min","Exemple simple (12 min)",[547,2351,2352,2355,2358],{},[108,2353,2354],{},"Échauffement 5–8 min",[108,2356,2357],{},"8 rounds : 30 s effort / 60 s récup",[108,2359,2360],{},"Retour au calme 3–5 min",[45,2362,630],{"id":629},[105,2364,2365,2368,2371,2374],{},[108,2366,2367],{},"❌ HIIT tous les jours “pour brûler plus”",[108,2369,2370],{},"❌ Technique qui casse dès le round 3",[108,2372,2373],{},"❌ Remplacer toute la musculation par du HIIT",[108,2375,2376],{},"❌ Pas d’échauffement sur des intervalles max",[45,2378,2380],{"id":2379},"hiit-vs-autres-formats","HIIT vs autres formats",[105,2382,2383,2395,2404],{},[108,2384,2385,2394],{},[24,2386,2387,2388,2393],{},"vs ",[2389,2390,2392],"a",{"href":2391},"/fr/ressources/lexique-fitness/liss","LISS"," / zone 2"," : plus de densité et de fatigue, moins de volume aérobie “facile”",[108,2396,2397,2403],{},[24,2398,2387,2399],{},[2389,2400,2402],{"href":2401},"/fr/ressources/lexique-fitness/tabata","Tabata"," : Tabata est un protocole HIIT très spécifique (20/10 × 8)",[108,2405,2406,2409],{},[24,2407,2408],{},"vs circuit training"," : le circuit peut rester sous-maximal ; le HIIT vise des efforts près du max relatif",[45,2411,235],{"id":234},[21,2413,2414,2415,2418],{},"Le HIIT est un ",[24,2416,2417],{},"outil de densification conditionnelle",". Place-le quand l’objectif et la récupération le permettent — pas comme religion d’entraînement.",{"title":247,"searchDepth":248,"depth":248,"links":2420},[2421,2422,2423,2424,2425,2426],{"id":2272,"depth":251,"text":2273},{"id":2290,"depth":251,"text":2291},{"id":2348,"depth":251,"text":2349},{"id":629,"depth":251,"text":630},{"id":2379,"depth":251,"text":2380},{"id":234,"depth":251,"text":235},"Le HIIT (High-Intensity Interval Training) alterne efforts intenses courts et récupération pour améliorer condition et dépense calorique en peu de temps.",[2429,2432,2435],{"q":2430,"a":2431},"Qu’est-ce que le HIIT ?","Le HIIT (High-Intensity Interval Training) alterne efforts intenses brefs et récupération (repos ou effort léger). Les séances durent souvent 10–25 minutes hors échauffement.",{"q":2433,"a":2434},"HIIT ou LISS : que choisir ?","HIIT pour densifier le conditioning quand le temps est limité et la récupération le permet. LISS / zone 2 pour la base aérobie et un coût de fatigue plus bas. Les deux se complètent.",{"q":2436,"a":2437},"Combien de séances HIIT par semaine ?","Souvent 1–3 selon le volume de musculation et le sommeil. Au-delà, le risque de fatigue nerveuse et de baisse de performance sur les charges lourdes augmente.","Le HIIT est un format d’entraînement qui alterne des intervalles d’effort très intense (souvent 15–60 secondes) et des phases de récupération. Objectif : densifier le stimulus cardio et métabolique en séance courte, sans remplacer une programmation force progressive.","H",{},"/lexique/fr/hiit",[2443,2444,270,271],"liss","zone-2",{"title":1123,"description":2427},"lexique/fr/hiit","YcTh92yzQBrbOxHt8AEIHL9mzRhlelUGWO4Ouf_b9kc",{"id":2449,"title":2392,"author":7,"body":2450,"category":257,"description":2565,"extension":259,"faq":2566,"lang":261,"lead":2569,"letter":2573,"meta":2574,"navigation":264,"path":2575,"ref":2443,"related":2576,"resources":260,"seo":2579,"sources":260,"stem":2580,"updated":274,"__hash__":2581},"lexique/lexique/fr/liss.md",{"type":9,"value":2451,"toc":2558},[2452,2454,2456,2462,2464,2466,2468,2470,2478,2480,2498,2500,2538,2540,2550,2552],[12,2453,2392],{"id":2443},[16,2455,19],{"id":18},[21,2457,2458,2459,31],{},"Le LISS est un cardio en continu à faible intensité, souvent en zone 2, où l’on peut encore parler en phrases. Il construit la base aérobie et ajoute de la dépense énergétique avec un coût de fatigue plus bas que le ",[2389,2460,1123],{"href":2461},"/fr/ressources/lexique-fitness/hiit",[36,2463],{},[21,2465,524],{},[42,2467],{},[45,2469,530],{"id":529},[105,2471,2472,2474,2476],{},[108,2473,535],{},[108,2475,538],{},[108,2477,541],{},[45,2479,545],{"id":544},[547,2481,2482,2486,2490,2494],{},[108,2483,2484,554],{},[24,2485,553],{},[108,2487,2488,560],{},[24,2489,559],{},[108,2491,2492,566],{},[24,2493,565],{},[108,2495,2496,572],{},[24,2497,571],{},[45,2499,576],{"id":575},[50,2501,2502,2512],{},[53,2503,2504],{},[56,2505,2506,2508,2510],{},[59,2507,585],{},[59,2509,588],{},[59,2511,591],{},[69,2513,2514,2522,2530],{},[56,2515,2516,2518,2520],{},[74,2517,598],{},[74,2519,601],{},[74,2521,604],{},[56,2523,2524,2526,2528],{},[74,2525,609],{},[74,2527,612],{},[74,2529,615],{},[56,2531,2532,2534,2536],{},[74,2533,620],{},[74,2535,623],{},[74,2537,626],{},[45,2539,630],{"id":629},[105,2541,2542,2544,2546,2548],{},[108,2543,635],{},[108,2545,638],{},[108,2547,641],{},[108,2549,644],{},[45,2551,235],{"id":234},[21,2553,2554,651,2556,655],{},[24,2555,2392],{},[24,2557,654],{},{"title":247,"searchDepth":248,"depth":248,"links":2559},[2560,2561,2562,2563,2564],{"id":529,"depth":251,"text":530},{"id":544,"depth":251,"text":545},{"id":575,"depth":251,"text":576},{"id":629,"depth":251,"text":630},{"id":234,"depth":251,"text":235},"Le LISS (Low-Intensity Steady State) est un cardio continu à allure conversationnelle — utile pour la récupération, la base aérobie et la dépense calorique.",[2567,2570,2572],{"q":2568,"a":2569},"Qu’est-ce que LISS ?","Le LISS est un cardio en continu à faible intensité, souvent en zone 2, où l’on peut encore parler en phrases. Il construit la base aérobie et ajoute de la dépense énergétique avec un coût de fatigue plus bas que le HIIT.",{"q":2571,"a":669},"Pourquoi un coach doit connaître LISS ?",{"q":671,"a":672},"L",{},"/lexique/fr/liss",[2247,2444,2577,2578],"aerobic-system","active-recovery",{"title":2392,"description":2565},"lexique/fr/liss","su4o_wUnif70FBgdmZmXA6XNxLeKARmYDeDDBWnw8q4",{"id":2583,"title":2584,"author":7,"body":2585,"category":257,"description":2594,"extension":259,"faq":2645,"lang":261,"lead":2594,"letter":2650,"meta":2651,"navigation":264,"path":2652,"ref":2589,"related":2653,"resources":260,"seo":2655,"sources":260,"stem":2656,"updated":274,"__hash__":2657},"lexique/lexique/fr/myo-reps.md","Myo-reps",{"type":9,"value":2586,"toc":2639},[2587,2590,2592,2595,2597,2599,2601,2603,2611,2613,2623,2625,2633,2635],[12,2588,2584],{"id":2589},"myo-reps",[16,2591,19],{"id":18},[21,2593,2594],{},"Les myo-reps sont une méthode d’intensification : série d’activation près de l’échec, puis mini-séries à micro-repos pour accumuler des reps effectives.",[36,2596],{},[21,2598,2158],{},[42,2600],{},[45,2602,2164],{"id":2163},[105,2604,2605,2607,2609],{},[108,2606,2169],{},[108,2608,2172],{},[108,2610,2175],{},[45,2612,2179],{"id":2178},[547,2614,2615,2617,2621],{},[108,2616,2184],{},[108,2618,2187,2619,2191],{},[24,2620,2190],{},[108,2622,2194],{},[45,2624,630],{"id":629},[105,2626,2627,2629,2631],{},[108,2628,2201],{},[108,2630,2204],{},[108,2632,2207],{},[45,2634,235],{"id":234},[21,2636,2637,2214],{},[24,2638,2584],{},{"title":247,"searchDepth":248,"depth":248,"links":2640},[2641,2642,2643,2644],{"id":2163,"depth":251,"text":2164},{"id":2178,"depth":251,"text":2179},{"id":629,"depth":251,"text":630},{"id":234,"depth":251,"text":235},[2646,2648,2649],{"q":2647,"a":2594},"Qu’est-ce que Myo-reps ?",{"q":2225,"a":2226},{"q":2228,"a":2229},"M",{},"/lexique/fr/myo-reps",[1504,2654,2236,1751],"cluster-sets",{"title":2584,"description":2594},"lexique/fr/myo-reps","a62-NP975-M9K6TpllDV9dr6jYe0EhWhNGqr6YMc3-U",{"id":2659,"title":2660,"author":7,"body":2661,"category":257,"description":2675,"extension":259,"faq":2726,"lang":261,"lead":2675,"letter":2731,"meta":2732,"navigation":264,"path":2733,"ref":2734,"related":2735,"resources":260,"seo":2738,"sources":260,"stem":2739,"updated":274,"__hash__":2740},"lexique/lexique/fr/periodisation-lineaire.md","Périodisation linéaire",{"type":9,"value":2662,"toc":2720},[2663,2671,2673,2676,2678,2680,2682,2684,2692,2694,2704,2706,2714,2716],[12,2664,2666,2670],{"id":2665},"périodisation-linéaire",[2389,2667,2669],{"href":2668},"/fr/ressources/lexique-fitness/periodisation","Périodisation"," linéaire",[16,2672,19],{"id":18},[21,2674,2675],{},"La périodisation linéaire progresse d’un volume élevé / intensité plus basse vers volume plus bas / intensité plus haute sur plusieurs semaines.",[36,2677],{},[21,2679,2158],{},[42,2681],{},[45,2683,2164],{"id":2163},[105,2685,2686,2688,2690],{},[108,2687,2169],{},[108,2689,2172],{},[108,2691,2175],{},[45,2693,2179],{"id":2178},[547,2695,2696,2698,2702],{},[108,2697,2184],{},[108,2699,2187,2700,2191],{},[24,2701,2190],{},[108,2703,2194],{},[45,2705,630],{"id":629},[105,2707,2708,2710,2712],{},[108,2709,2201],{},[108,2711,2204],{},[108,2713,2207],{},[45,2715,235],{"id":234},[21,2717,2718,2214],{},[24,2719,2660],{},{"title":247,"searchDepth":248,"depth":248,"links":2721},[2722,2723,2724,2725],{"id":2163,"depth":251,"text":2164},{"id":2178,"depth":251,"text":2179},{"id":629,"depth":251,"text":630},{"id":234,"depth":251,"text":235},[2727,2729,2730],{"q":2728,"a":2675},"Qu’est-ce que Périodisation linéaire ?",{"q":2225,"a":2226},{"q":2228,"a":2229},"P",{},"/lexique/fr/periodisation-lineaire","linear-periodization",[2137,2736,2737,680],"undulating-periodization","block-periodization",{"title":2660,"description":2675},"lexique/fr/periodisation-lineaire","A1ND-3-aR65JzRCnvtz2ctmsP4pySnYAB0p5vMrpcNA",{"id":2742,"title":2743,"author":7,"body":2744,"category":257,"description":2756,"extension":259,"faq":2807,"lang":261,"lead":2756,"letter":2731,"meta":2812,"navigation":264,"path":2813,"ref":2736,"related":2814,"resources":260,"seo":2815,"sources":260,"stem":2816,"updated":274,"__hash__":2817},"lexique/lexique/fr/periodisation-ondulatoire.md","Périodisation ondulatoire",{"type":9,"value":2745,"toc":2801},[2746,2752,2754,2757,2759,2761,2763,2765,2773,2775,2785,2787,2795,2797],[12,2747,2749,2751],{"id":2748},"périodisation-ondulatoire",[2389,2750,2669],{"href":2668}," ondulatoire",[16,2753,19],{"id":18},[21,2755,2756],{},"La périodisation ondulatoire fait varier volume et intensité fréquemment (jour ou semaine) plutôt qu’en longues phases linéaires.",[36,2758],{},[21,2760,2158],{},[42,2762],{},[45,2764,2164],{"id":2163},[105,2766,2767,2769,2771],{},[108,2768,2169],{},[108,2770,2172],{},[108,2772,2175],{},[45,2774,2179],{"id":2178},[547,2776,2777,2779,2783],{},[108,2778,2184],{},[108,2780,2187,2781,2191],{},[24,2782,2190],{},[108,2784,2194],{},[45,2786,630],{"id":629},[105,2788,2789,2791,2793],{},[108,2790,2201],{},[108,2792,2204],{},[108,2794,2207],{},[45,2796,235],{"id":234},[21,2798,2799,2214],{},[24,2800,2743],{},{"title":247,"searchDepth":248,"depth":248,"links":2802},[2803,2804,2805,2806],{"id":2163,"depth":251,"text":2164},{"id":2178,"depth":251,"text":2179},{"id":629,"depth":251,"text":630},{"id":234,"depth":251,"text":235},[2808,2810,2811],{"q":2809,"a":2756},"Qu’est-ce que Périodisation ondulatoire ?",{"q":2225,"a":2226},{"q":2228,"a":2229},{},"/lexique/fr/periodisation-ondulatoire",[2137,2734,2737,2235],{"title":2743,"description":2756},"lexique/fr/periodisation-ondulatoire","Qwzd0mHj7nnLOmGhgIowsZ0CdQKMEyL5ya4xQiEzEZk",{"id":2819,"title":2820,"author":7,"body":2821,"category":257,"description":2833,"extension":259,"faq":2884,"lang":261,"lead":2833,"letter":2731,"meta":2889,"navigation":264,"path":2890,"ref":2737,"related":2891,"resources":260,"seo":2893,"sources":260,"stem":2894,"updated":274,"__hash__":2895},"lexique/lexique/fr/periodisation-par-blocs.md","Périodisation par blocs",{"type":9,"value":2822,"toc":2878},[2823,2829,2831,2834,2836,2838,2840,2842,2850,2852,2862,2864,2872,2874],[12,2824,2826,2828],{"id":2825},"périodisation-par-blocs",[2389,2827,2669],{"href":2668}," par blocs",[16,2830,19],{"id":18},[21,2832,2833],{},"La périodisation par blocs concentre l’entraînement en blocs ciblés (accumulation, intensification, réalisation) avec des priorités claires.",[36,2835],{},[21,2837,2158],{},[42,2839],{},[45,2841,2164],{"id":2163},[105,2843,2844,2846,2848],{},[108,2845,2169],{},[108,2847,2172],{},[108,2849,2175],{},[45,2851,2179],{"id":2178},[547,2853,2854,2856,2860],{},[108,2855,2184],{},[108,2857,2187,2858,2191],{},[24,2859,2190],{},[108,2861,2194],{},[45,2863,630],{"id":629},[105,2865,2866,2868,2870],{},[108,2867,2201],{},[108,2869,2204],{},[108,2871,2207],{},[45,2873,235],{"id":234},[21,2875,2876,2214],{},[24,2877,2820],{},{"title":247,"searchDepth":248,"depth":248,"links":2879},[2880,2881,2882,2883],{"id":2163,"depth":251,"text":2164},{"id":2178,"depth":251,"text":2179},{"id":629,"depth":251,"text":630},{"id":234,"depth":251,"text":235},[2885,2887,2888],{"q":2886,"a":2833},"Qu’est-ce que Périodisation par blocs ?",{"q":2225,"a":2226},{"q":2228,"a":2229},{},"/lexique/fr/periodisation-par-blocs",[2137,2892,2734,2736],"mesocycle",{"title":2820,"description":2833},"lexique/fr/periodisation-par-blocs","aAXMpVJo37d6AbMquh3V6WI_2yoguqErkLPsm4wNVeY",{"id":2897,"title":2898,"author":7,"body":2899,"category":257,"description":3213,"extension":259,"faq":260,"lang":261,"lead":260,"letter":3214,"meta":3215,"navigation":264,"path":3216,"ref":1504,"related":260,"resources":260,"seo":3217,"sources":260,"stem":3218,"updated":274,"__hash__":3219},"lexique/lexique/fr/rest-pause.md","Rest-Pause",{"type":9,"value":2900,"toc":3204},[2901,2903,2905,2914,2916,2919,2921,2925,2979,2982,2984,2988,3018,3020,3024,3095,3097,3101,3131,3133,3137,3169,3171,3173,3190,3192,3194],[12,2902,2898],{"id":1504},[16,2904,19],{"id":18},[21,2906,695,2907,2909,2910,2913],{},[24,2908,1504],{}," est une méthode d'intensification qui consiste à ",[24,2911,2912],{},"faire une série jusqu'à l'échec (ou proche), prendre un repos très court (10-20 sec), puis continuer des reps supplémentaires avec la même charge",". Le cycle peut être répété 2-3 fois.",[36,2915],{},[21,2917,2918],{},"💡 Rest-pause = faire plus de reps à charge lourde en moins de temps. Méthode très efficace pour l'hypertrophie et le time-efficiency.",[42,2920],{},[45,2922,2924],{"id":2923},"comment-fonctionne-le-rest-pause","Comment fonctionne le rest-pause",[50,2926,2927,2937],{},[53,2928,2929],{},[56,2930,2931,2934],{},[59,2932,2933],{},"Étape",[59,2935,2936],{},"Ce qui se passe",[69,2938,2939,2947,2955,2963,2971],{},[56,2940,2941,2944],{},[74,2942,2943],{},"1. Série initiale",[74,2945,2946],{},"Pousse jusqu'à l'échec ou proche (RIR 0-1)",[56,2948,2949,2952],{},[74,2950,2951],{},"2. Mini-repos",[74,2953,2954],{},"10-20 secondes, respire, recentre",[56,2956,2957,2960],{},[74,2958,2959],{},"3. Mini-série 1",[74,2961,2962],{},"Continue avec la même charge jusqu'à l'échec (typiquement 3-5 reps en plus)",[56,2964,2965,2968],{},[74,2966,2967],{},"4. Mini-repos",[74,2969,2970],{},"10-20 secondes encore",[56,2972,2973,2976],{},[74,2974,2975],{},"5. Mini-série 2",[74,2977,2978],{},"Continue avec la même charge jusqu'à l'échec (1-3 reps en plus)",[21,2980,2981],{},"Résultat : une seule série avec le volume de 2-3 séries normales, en bien moins de temps.",[42,2983],{},[45,2985,2987],{"id":2986},"bénéfices-du-rest-pause","Bénéfices du rest-pause",[105,2989,2990,2995,3001,3007,3012],{},[108,2991,145,2992,2994],{},[24,2993,1327],{}," : 1 série rest-pause = 2-3 séries normales",[108,2996,145,2997,3000],{},[24,2998,2999],{},"Charge lourde préservée"," : même charge tout du long (vs dropset)",[108,3002,145,3003,3006],{},[24,3004,3005],{},"Recrutement maximal"," : force l'utilisation des fibres fatiguées",[108,3008,145,3009,3011],{},[24,3010,1315],{}," : idéal pour l'hypertrophie",[108,3013,145,3014,3017],{},[24,3015,3016],{},"Casse les plateaux"," : stimulus nouveau pour le corps",[42,3019],{},[45,3021,3023],{"id":3022},"rest-pause-vs-dropset","Rest-pause vs dropset",[50,3025,3026,3038],{},[53,3027,3028],{},[56,3029,3030,3033,3036],{},[59,3031,3032],{},"Critère",[59,3034,3035],{},"Rest-pause",[59,3037,1212],{},[69,3039,3040,3051,3062,3073,3084],{},[56,3041,3042,3045,3048],{},[74,3043,3044],{},"Charge",[74,3046,3047],{},"Même tout du long",[74,3049,3050],{},"Diminue",[56,3052,3053,3056,3059],{},[74,3054,3055],{},"Mini-repos",[74,3057,3058],{},"10-20 sec",[74,3060,3061],{},"Aucun",[56,3063,3064,3067,3070],{},[74,3065,3066],{},"Reps totales",[74,3068,3069],{},"Plus faibles (lourd)",[74,3071,3072],{},"Plus élevées (léger)",[56,3074,3075,3078,3081],{},[74,3076,3077],{},"Type de stimulus",[74,3079,3080],{},"Tension mécanique",[74,3082,3083],{},"Stress métabolique",[56,3085,3086,3089,3092],{},[74,3087,3088],{},"Idéal pour",[74,3090,3091],{},"Force + hypertrophie",[74,3093,3094],{},"Hypertrophie pure",[42,3096],{},[45,3098,3100],{"id":3099},"comment-bien-utiliser-le-rest-pause","Comment bien utiliser le rest-pause",[105,3102,3103,3109,3115,3120,3125],{},[108,3104,145,3105,3108],{},[24,3106,3107],{},"Fin de séance ou exo principal"," : évite avant les gros lifts max",[108,3110,145,3111,3114],{},[24,3112,3113],{},"Exos polyarticulaires possibles"," : développé couché, militaire, tirage poulie",[108,3116,145,3117,3119],{},[24,3118,1397],{}," : 6-10 reps en point de départ",[108,3121,145,3122,1386],{},[24,3123,3124],{},"1-2 séries rest-pause par séance",[108,3126,145,3127,3130],{},[24,3128,3129],{},"RIR 0-1 sur la série initiale"," : effort maximal pour commencer",[42,3132],{},[45,3134,3136],{"id":3135},"meilleurs-exercices-pour-rest-pause","Meilleurs exercices pour rest-pause",[105,3138,3139,3145,3151,3157,3163],{},[108,3140,3141,3144],{},[24,3142,3143],{},"Développé couché"," : haltères de préférence, plus facile de poser la charge",[108,3146,3147,3150],{},[24,3148,3149],{},"Tirage poulie, rowing machine"," : facile de prendre 10-20 sec de pause",[108,3152,3153,3156],{},[24,3154,3155],{},"Leg press, squat machine"," : moins risqué que squat libre",[108,3158,3159,3162],{},[24,3160,3161],{},"Curl biceps, dip triceps"," : classique pour le finish des bras",[108,3164,3165,3168],{},[24,3166,3167],{},"Évite sur squat libre, soulevé de terre"," : trop risqué sous fatigue",[42,3170],{},[45,3172,212],{"id":211},[105,3174,3175,3178,3181,3184,3187],{},[108,3176,3177],{},"❌ Reposer trop longtemps entre les mini-séries (ce n'est plus du rest-pause)",[108,3179,3180],{},"❌ Faire du rest-pause sur tous les exos de la séance",[108,3182,3183],{},"❌ En faire sur squat libre ou soulevé de terre (gros risque de blessure)",[108,3185,3186],{},"❌ Sacrifier la technique sur les dernières reps",[108,3188,3189],{},"❌ Ne pas chronométrer les 10-20 sec",[42,3191],{},[45,3193,235],{"id":234},[21,3195,3196,3197,3200,3201,31],{},"Le rest-pause est ",[24,3198,3199],{},"une méthode puissante pour prolonger une série à charge lourde",". Utilise-le 1-2 fois par séance, sur des exercices sécurisés, avec une technique stricte. ",[24,3202,3203],{},"Stimulus maximal en temps minimal = excellente option pour les emplois du temps serrés",{"title":247,"searchDepth":248,"depth":248,"links":3205},[3206,3207,3208,3209,3210,3211,3212],{"id":2923,"depth":251,"text":2924},{"id":2986,"depth":251,"text":2987},{"id":3022,"depth":251,"text":3023},{"id":3099,"depth":251,"text":3100},{"id":3135,"depth":251,"text":3136},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"Le rest-pause est une méthode d'intensification utilisant des micro-pauses pour prolonger une série. Outil puissant pour l'hypertrophie.","R",{},"/lexique/fr/rest-pause",{"title":2898,"description":3213},"lexique/fr/rest-pause","FIeupfBdqs5W8kCR85IBrdbAt6sssnFVNcXyaFUSHR0",{"id":3221,"title":3222,"author":7,"body":3223,"category":257,"description":3232,"extension":259,"faq":3283,"lang":261,"lead":3232,"letter":3214,"meta":3288,"navigation":264,"path":3289,"ref":3290,"related":3291,"resources":260,"seo":3293,"sources":260,"stem":3294,"updated":274,"__hash__":3295},"lexique/lexique/fr/restriction-flux-sanguin-bfr.md","Restriction de flux sanguin (BFR)",{"type":9,"value":3224,"toc":3277},[3225,3228,3230,3233,3235,3237,3239,3241,3249,3251,3261,3263,3271,3273],[12,3226,3222],{"id":3227},"restriction-de-flux-sanguin-bfr",[16,3229,19],{"id":18},[21,3231,3232],{},"Le BFR utilise des brassards pour restreindre partiellement le flux sanguin afin de stimuler l’hypertrophie avec des charges légères — sous contraintes de sécurité.",[36,3234],{},[21,3236,2158],{},[42,3238],{},[45,3240,2164],{"id":2163},[105,3242,3243,3245,3247],{},[108,3244,2169],{},[108,3246,2172],{},[108,3248,2175],{},[45,3250,2179],{"id":2178},[547,3252,3253,3255,3259],{},[108,3254,2184],{},[108,3256,2187,3257,2191],{},[24,3258,2190],{},[108,3260,2194],{},[45,3262,630],{"id":629},[105,3264,3265,3267,3269],{},[108,3266,2201],{},[108,3268,2204],{},[108,3270,2207],{},[45,3272,235],{"id":234},[21,3274,3275,2214],{},[24,3276,3222],{},{"title":247,"searchDepth":248,"depth":248,"links":3278},[3279,3280,3281,3282],{"id":2163,"depth":251,"text":2164},{"id":2178,"depth":251,"text":2179},{"id":629,"depth":251,"text":630},{"id":234,"depth":251,"text":235},[3284,3286,3287],{"q":3285,"a":3232},"Qu’est-ce que Restriction de flux sanguin (BFR) ?",{"q":2225,"a":2226},{"q":2228,"a":2229},{},"/lexique/fr/restriction-flux-sanguin-bfr","blood-flow-restriction",[2236,1506,3292],"muscular-endurance",{"title":3222,"description":3232},"lexique/fr/restriction-flux-sanguin-bfr","eRbTbtJ70PNj0RzdX1RxBkhXl9yOraHWNTSIRAN0FHc",{"id":3297,"title":3298,"author":7,"body":3299,"category":257,"description":3528,"extension":259,"faq":3529,"lang":261,"lead":3539,"letter":3540,"meta":3541,"navigation":264,"path":3542,"ref":1503,"related":3543,"resources":260,"seo":3544,"sources":260,"stem":3545,"updated":274,"__hash__":3546},"lexique/lexique/fr/superset.md","Superset",{"type":9,"value":3300,"toc":3520},[3301,3303,3305,3314,3316,3319,3321,3325,3382,3384,3388,3420,3422,3426,3451,3453,3457,3488,3490,3492,3506,3508,3510],[12,3302,3298],{"id":1503},[16,3304,19],{"id":18},[21,3306,1222,3307,3309,3310,3313],{},[24,3308,1503],{}," enchaîne ",[24,3311,3312],{},"deux exercices à la suite sans repos entre eux",", puis prend un repos unique avant de répéter. Objectif : plus de travail en moins de temps, et un stimulus métabolique plus élevé.",[36,3315],{},[21,3317,3318],{},"💡 Le superset est l'une des méthodes d'intensification les plus puissantes pour gagner du temps sans perdre en volume.",[42,3320],{},[45,3322,3324],{"id":3323},"les-4-types-principaux-de-superset","Les 4 types principaux de superset",[50,3326,3327,3337],{},[53,3328,3329],{},[56,3330,3331,3333,3335],{},[59,3332,61],{},[59,3334,64],{},[59,3336,67],{},[69,3338,3339,3350,3361,3372],{},[56,3340,3341,3344,3347],{},[74,3342,3343],{},"Antagoniste",[74,3345,3346],{},"Deux muscles opposés",[74,3348,3349],{},"Curl biceps + extension triceps",[56,3351,3352,3355,3358],{},[74,3353,3354],{},"Même muscle",[74,3356,3357],{},"Deux angles du même muscle",[74,3359,3360],{},"Développé couché + écarté",[56,3362,3363,3366,3369],{},[74,3364,3365],{},"Pré-fatigue",[74,3367,3368],{},"Isolation puis polyarticulaire",[74,3370,3371],{},"Leg extension + squat",[56,3373,3374,3377,3380],{},[74,3375,3376],{},"Post-fatigue",[74,3378,3379],{},"Polyarticulaire puis isolation",[74,3381,3360],{},[42,3383],{},[45,3385,3387],{"id":3386},"bénéfices-des-supersets","Bénéfices des supersets",[105,3389,3390,3396,3402,3408,3414],{},[108,3391,145,3392,3395],{},[24,3393,3394],{},"Gain de temps"," : 30-40% de réduction du temps de séance",[108,3397,145,3398,3401],{},[24,3399,3400],{},"Densité plus élevée"," : plus de travail par minute",[108,3403,145,3404,3407],{},[24,3405,3406],{},"Pump plus important"," : sang reste piégé dans la zone",[108,3409,145,3410,3413],{},[24,3411,3412],{},"Stimulus cardio"," : fréquence cardiaque reste élevée",[108,3415,145,3416,3419],{},[24,3417,3418],{},"Variété"," : casse la routine",[42,3421],{},[45,3423,3425],{"id":3424},"limites-des-supersets","Limites des supersets",[105,3427,3428,3434,3440,3445],{},[108,3429,1019,3430,3433],{},[24,3431,3432],{},"Charge max réduite"," : plus difficile d'aller lourd sur les deux exercices",[108,3435,1019,3436,3439],{},[24,3437,3438],{},"Peu adapté à la force pure"," : pas pour 1-3 reps",[108,3441,1019,3442,3444],{},[24,3443,1359],{}," : besoin d'accès aux deux stations",[108,3446,1019,3447,3450],{},[24,3448,3449],{},"Salle bondée"," : difficile de monopoliser 2 stations",[42,3452],{},[45,3454,3456],{"id":3455},"comment-bien-utiliser-les-supersets","Comment bien utiliser les supersets",[105,3458,3459,3465,3471,3477,3482],{},[108,3460,145,3461,3464],{},[24,3462,3463],{},"Antagonistes en priorité"," : meilleur rapport bénéfice/risque",[108,3466,145,3467,3470],{},[24,3468,3469],{},"À éviter sur les gros polyarticulaires"," : squat + couché en superset n'est pas malin",[108,3472,145,3473,3476],{},[24,3474,3475],{},"À utiliser pour les accessoires"," : fin de séance, petits muscles",[108,3478,145,3479,3481],{},[24,3480,1397],{}," : 8-15 reps fonctionnent le mieux",[108,3483,145,3484,3487],{},[24,3485,3486],{},"Même charge que séries droites"," si possible, sinon réduis 5-10%",[42,3489],{},[45,3491,212],{"id":211},[105,3493,3494,3497,3500,3503],{},[108,3495,3496],{},"❌ Faire des supersets sur les gros polyarticulaires lourds (squat, soulevé de terre)",[108,3498,3499],{},"❌ Choisir des exos qui se disputent le même matériel dans une salle bondée",[108,3501,3502],{},"❌ Réduire le volume en pensant que le superset le remplace",[108,3504,3505],{},"❌ Aller trop lourd et s'effondrer sur le second exercice",[42,3507],{},[45,3509,235],{"id":234},[21,3511,3512,3513,3516,3517,31],{},"Le superset est ",[24,3514,3515],{},"un excellent outil pour gagner du temps et booster la densité",". Utilise-le sur les antagonistes ou accessoires, évite-le sur les gros polyarticulaires lourds. ",[24,3518,3519],{},"Plus de volume en moins de temps = parfait pour les emplois du temps chargés",{"title":247,"searchDepth":248,"depth":248,"links":3521},[3522,3523,3524,3525,3526,3527],{"id":3323,"depth":251,"text":3324},{"id":3386,"depth":251,"text":3387},{"id":3424,"depth":251,"text":3425},{"id":3455,"depth":251,"text":3456},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"Un superset enchaîne deux exercices sans repos entre eux. Méthode time-efficient qui booste intensité et densité.",[3530,3533,3536],{"q":3531,"a":3532},"Qu’est-ce qu’un superset ?","Enchaîner deux exercices avec peu ou pas de repos entre eux, puis récupérer. Utile pour la densité et le gain de temps.",{"q":3534,"a":3535},"Superset antagoniste ou même muscle ?","Antagoniste (ex. push/pull) préserve souvent mieux la performance. Même muscle augmente le stress local et la fatigue.",{"q":3537,"a":3538},"Quand l’éviter ?","Sur les gros polyarticulaires très lourds où la technique et la récupération nerveuse priment.","Un superset enchaîne deux exercices avec peu ou pas de repos entre eux. C’est un outil de densité et d’efficacité-temps, pas un substitut à la progression de charge.","S",{},"/lexique/fr/superset",[1217,271,1504,1751],{"title":3298,"description":3528},"lexique/fr/superset","kowq-V5ijpA3oiBWM176O4plxH8L7EFDlJf-zRTS2fM",{"id":3548,"title":3549,"author":7,"body":3550,"category":257,"description":3791,"extension":259,"faq":260,"lang":261,"lead":260,"letter":3540,"meta":3792,"navigation":264,"path":3793,"ref":3794,"related":260,"resources":260,"seo":3795,"sources":260,"stem":3796,"updated":274,"__hash__":3797},"lexique/lexique/fr/systeme-anaerobie.md","Système Anaérobie",{"type":9,"value":3551,"toc":3783},[3552,3555,3557,3571,3573,3576,3578,3582,3586,3596,3599,3603,3613,3616,3618,3622,3674,3676,3680,3697,3699,3703,3707,3727,3731,3756,3758,3762,3769,3771,3773],[12,3553,3549],{"id":3554},"système-anaérobie",[16,3556,19],{"id":18},[21,3558,695,3559,3562,3563,3566,3567,3570],{},[24,3560,3561],{},"système anaérobie"," produit de l'énergie ",[24,3564,3565],{},"sans utiliser d'oxygène",". Il alimente instantanément les ",[24,3568,3569],{},"efforts courts et intenses"," : sprints, charges lourdes, sauts. Deux sous-systèmes distincts composent cette voie.",[36,3572],{},[21,3574,3575],{},"💡 Le système anaérobie délivre vite mais s'épuise vite. C'est le dragster vs. la voiture longue distance (système aérobie).",[42,3577],{},[45,3579,3581],{"id":3580},"les-2-sous-systèmes-anaérobies","Les 2 sous-systèmes anaérobies",[16,3583,3585],{"id":3584},"_1-système-atp-pc-anaérobie-alactique","1. Système ATP-PC (anaérobie alactique)",[21,3587,3588,3589,3592,3593,31],{},"Utilise la ",[24,3590,3591],{},"phosphocréatine"," stockée dans les muscles pour régénérer l'ATP instantanément. ",[24,3594,3595],{},"Puissance maximale, ~10 secondes de durée",[21,3597,3598],{},"Utilisé pour : sprint 100 m, 1RM, sauts, lancers lourds.",[16,3600,3602],{"id":3601},"_2-système-glycolytique-anaérobie-lactique","2. Système glycolytique (anaérobie lactique)",[21,3604,3605,3606,3609,3610,31],{},"Décompose le ",[24,3607,3608],{},"glucose sans oxygène",", produisant de l'ATP + du lactate comme sous-produit. ",[24,3611,3612],{},"Durée : 30 sec à 2 minutes",[21,3614,3615],{},"Utilisé pour : sprint 400-800 m, séries d'hypertrophie, efforts demi-fond.",[42,3617],{},[45,3619,3621],{"id":3620},"comparaison-des-systèmes-énergétiques","Comparaison des systèmes énergétiques",[50,3623,3624,3637],{},[53,3625,3626],{},[56,3627,3628,3630,3632,3635],{},[59,3629,342],{},[59,3631,348],{},[59,3633,3634],{},"Puissance",[59,3636,351],{},[69,3638,3639,3651,3663],{},[56,3640,3641,3644,3646,3649],{},[74,3642,3643],{},"ATP-PC",[74,3645,364],{},[74,3647,3648],{},"★★★★★",[74,3650,367],{},[56,3652,3653,3656,3658,3661],{},[74,3654,3655],{},"Glycolytique",[74,3657,378],{},[74,3659,3660],{},"★★★★",[74,3662,381],{},[56,3664,3665,3667,3669,3672],{},[74,3666,386],{},[74,3668,392],{},[74,3670,3671],{},"★★",[74,3673,395],{},[42,3675],{},[45,3677,3679],{"id":3678},"pourquoi-développer-lanaérobie","Pourquoi développer l'anaérobie ?",[105,3681,3682,3685,3688,3691,3694],{},[108,3683,3684],{},"Plus de force et d'explosivité",[108,3686,3687],{},"Meilleure performance sur efforts courts",[108,3689,3690],{},"Capacité anaérobie supérieure",[108,3692,3693],{},"Meilleure clairance du lactate",[108,3695,3696],{},"Cœur boosté, cardio plus efficace",[42,3698],{},[45,3700,3702],{"id":3701},"comment-développer-lanaérobie","Comment développer l'anaérobie",[16,3704,3706],{"id":3705},"pour-latp-pc-puissance-max","Pour l'ATP-PC (puissance max)",[105,3708,3709,3715,3721],{},[108,3710,145,3711,3714],{},[24,3712,3713],{},"Lifting lourd"," : 1-5 reps à 85-100% 1RM",[108,3716,145,3717,3720],{},[24,3718,3719],{},"Sprints courts"," : 50-100 m à fond, 2-3 min repos",[108,3722,145,3723,3726],{},[24,3724,3725],{},"Pliométrie"," : sauts, lancers, mouvements explosifs",[16,3728,3730],{"id":3729},"pour-le-glycolytique-capacité-lactate","Pour le glycolytique (capacité lactate)",[105,3732,3733,3738,3744,3750],{},[108,3734,145,3735,3737],{},[24,3736,1123],{}," : Tabata, intervalles 4x4",[108,3739,145,3740,3743],{},[24,3741,3742],{},"Sprints demi-fond"," : 400-800 m",[108,3745,145,3746,3749],{},[24,3747,3748],{},"Séries d'hypertrophie"," : 8-15 reps avec repos courts",[108,3751,145,3752,3755],{},[24,3753,3754],{},"Circuit training / EMOM"," : forte accumulation de lactate",[42,3757],{},[45,3759,3761],{"id":3760},"le-mythe-de-lacide-lactique","Le mythe de l'acide lactique",[21,3763,3764,3765,3768],{},"⚠️ Le système anaérobie produit du ",[24,3766,3767],{},"lactate, PAS de l'acide lactique",". Le lactate est aujourd'hui considéré comme une source d'énergie utile, pas un pur déchet. La \"brûlure\" vient des ions H+, pas du lactate lui-même.",[42,3770],{},[45,3772,235],{"id":234},[21,3774,3775,3776,3779,3780,31],{},"Le système anaérobie est ",[24,3777,3778],{},"essentiel pour tout pratiquant de muscu"," : il alimente les séries lourdes et les efforts explosifs. Développe-le via le lifting lourd (ATP-PC) et le HIIT/hypertrophie (glycolytique). ",[24,3781,3782],{},"Ne le néglige pas même si tu n'es pas sprinteur",{"title":247,"searchDepth":248,"depth":248,"links":3784},[3785,3786,3787,3788,3789,3790],{"id":3580,"depth":251,"text":3581},{"id":3620,"depth":251,"text":3621},{"id":3678,"depth":251,"text":3679},{"id":3701,"depth":251,"text":3702},{"id":3760,"depth":251,"text":3761},{"id":234,"depth":251,"text":235},"Le système anaérobie produit de l'énergie sans oxygène — pour les efforts explosifs et intenses. Limité mais puissant, il alimente force et sprint.",{},"/lexique/fr/systeme-anaerobie","anaerobic-system",{"title":3549,"description":3791},"lexique/fr/systeme-anaerobie","Md4WfauTxIZKKD8-4C9QJUZZIZGvXTQSNyj1JPjTHgE",{"id":3799,"title":3800,"author":7,"body":3801,"category":257,"description":4041,"extension":259,"faq":260,"lang":261,"lead":260,"letter":3540,"meta":4042,"navigation":264,"path":4043,"ref":2577,"related":260,"resources":260,"seo":4044,"sources":260,"stem":4045,"updated":274,"__hash__":4046},"lexique/lexique/fr/systeme-aerobie.md","Système Aérobie",{"type":9,"value":3802,"toc":4033},[3803,3806,3808,3821,3828,3830,3833,3835,3837,3840,3860,3867,3869,3873,3932,3934,3938,3967,3969,3973,4001,4003,4005,4019,4021,4023],[12,3804,3800],{"id":3805},"système-aérobie",[16,3807,19],{"id":18},[21,3809,695,3810,3813,3814,3817,3818,3820],{},[24,3811,3812],{},"système aérobie"," est la voie de production d'énergie qui ",[24,3815,3816],{},"utilise l'oxygène"," pour transformer les nutriments (glucides, lipides, parfois protéines) en ",[24,3819,291],{}," (la monnaie énergétique du corps). Il alimente tous les efforts de plus de ~2 minutes.",[21,3822,3823,3824,3827],{},"C'est le système énergétique ",[24,3825,3826],{},"le plus propre, le plus efficace et le plus durable",", mais aussi le plus lent à démarrer.",[36,3829],{},[21,3831,3832],{},"💡 Aérobie = \"avec oxygène\". Anaérobie = \"sans oxygène\". Les deux systèmes fonctionnent simultanément ; seul le dominant change selon l'intensité.",[42,3834],{},[45,3836,1541],{"id":1540},[21,3838,3839],{},"Le système aérobie se déroule dans les mitochondries via 3 étapes principales :",[105,3841,3842,3848,3854],{},[108,3843,3844,3847],{},[24,3845,3846],{},"Glycolyse"," : glucose → pyruvate (petit rendement ATP)",[108,3849,3850,3853],{},[24,3851,3852],{},"Cycle de Krebs"," : le pyruvate entre dans la mitochondrie",[108,3855,3856,3859],{},[24,3857,3858],{},"Chaîne respiratoire"," : production massive d'ATP avec O2",[21,3861,3862,3863,3866],{},"Rendement : ",[24,3864,3865],{},"1 molécule de glucose = ~36 ATP"," (vs seulement 2 ATP par voie anaérobie).",[42,3868],{},[45,3870,3872],{"id":3871},"zones-énergétiques-aérobies","Zones énergétiques aérobies",[50,3874,3875,3887],{},[53,3876,3877],{},[56,3878,3879,3882,3885],{},[59,3880,3881],{},"Zone",[59,3883,3884],{},"% FC max",[59,3886,351],{},[69,3888,3889,3900,3911,3922],{},[56,3890,3891,3894,3897],{},[74,3892,3893],{},"Z1 - Récupération",[74,3895,3896],{},"50-60%",[74,3898,3899],{},"~85% lipides",[56,3901,3902,3905,3908],{},[74,3903,3904],{},"Z2 - Endurance",[74,3906,3907],{},"60-70%",[74,3909,3910],{},"Lipides + glucides",[56,3912,3913,3916,3919],{},[74,3914,3915],{},"Z3 - Tempo",[74,3917,3918],{},"70-80%",[74,3920,3921],{},"Surtout glucides",[56,3923,3924,3927,3930],{},[74,3925,3926],{},"Z4 - Seuil",[74,3928,3929],{},"80-90%",[74,3931,3921],{},[42,3933],{},[45,3935,3937],{"id":3936},"comment-développer-le-système-aérobie","Comment développer le système aérobie",[105,3939,3940,3946,3952,3958,3964],{},[108,3941,145,3942,3945],{},[24,3943,3944],{},"Entraînement zone 2"," : 60-90 min à allure conversationnelle, 3-4x/sem",[108,3947,145,3948,3951],{},[24,3949,3950],{},"Travail longue distance"," : 1-3 h continu",[108,3953,145,3954,3957],{},[24,3955,3956],{},"Travail au seuil"," : 20-40 min à allure seuil",[108,3959,145,3960,3963],{},[24,3961,3962],{},"Polarized 80/20"," : 80% facile + 20% très dur",[108,3965,3966],{},"⚠️ Évite la zone grise : trop d'intensité moyenne nuit aux deux extrêmes",[42,3968],{},[45,3970,3972],{"id":3971},"pourquoi-développer-son-aérobie","Pourquoi développer son aérobie ?",[105,3974,3975,3978,3989,3992,3995,3998],{},[108,3976,3977],{},"Meilleure endurance et fond",[108,3979,3980,3981,3985,3986,3988],{},"Meilleure récupération ",[3982,3983,3984],"em",{},"entre"," les séries et ",[3982,3987,3984],{}," les séances",[108,3990,3991],{},"Cœur plus fort, FC de repos plus basse",[108,3993,3994],{},"Fonction mitochondriale améliorée",[108,3996,3997],{},"Meilleure santé long terme et longévité",[108,3999,4000],{},"Niveaux d'énergie quotidienne plus élevés",[42,4002],{},[45,4004,212],{"id":211},[105,4006,4007,4010,4013,4016],{},[108,4008,4009],{},"❌ S'entraîner toujours en zone moyenne (zone grise)",[108,4011,4012],{},"❌ Confondre \"cardio\" avec \"brûler du gras\" uniquement",[108,4014,4015],{},"❌ Ignorer la zone 2 parce qu'elle semble \"trop facile\"",[108,4017,4018],{},"❌ Pratiquant de muscu qui zappe complètement le cardio",[42,4020],{},[45,4022,235],{"id":234},[21,4024,4025,4026,4029,4030,31],{},"Le système aérobie est ",[24,4027,4028],{},"la base de ta condition physique, même en muscu",". 2-3 séances zone 2/semaine + 1 séance haute intensité = base cardiovasculaire optimale. ",[24,4031,4032],{},"Un bon aérobie accélère aussi la récupération entre tes séries de force",{"title":247,"searchDepth":248,"depth":248,"links":4034},[4035,4036,4037,4038,4039,4040],{"id":1540,"depth":251,"text":1541},{"id":3871,"depth":251,"text":3872},{"id":3936,"depth":251,"text":3937},{"id":3971,"depth":251,"text":3972},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"Le système aérobie produit de l'énergie avec de l'oxygène, alimentant les efforts longs. C'est le socle de l'endurance et de la récupération.",{},"/lexique/fr/systeme-aerobie",{"title":3800,"description":4041},"lexique/fr/systeme-aerobie","n-b8R6tIHRQGE0qAQY_Yj7hp-FzP-hvS_ItxNvEVEO0",{"id":4048,"title":4049,"author":7,"body":4050,"category":257,"description":4163,"extension":259,"faq":4164,"lang":261,"lead":4059,"letter":3540,"meta":4170,"navigation":264,"path":4171,"ref":2654,"related":4172,"resources":260,"seo":4173,"sources":260,"stem":4174,"updated":274,"__hash__":4175},"lexique/lexique/fr/series-cluster.md","Séries cluster",{"type":9,"value":4051,"toc":4156},[4052,4055,4057,4060,4062,4064,4066,4068,4076,4078,4096,4098,4136,4138,4148,4150],[12,4053,4049],{"id":4054},"séries-cluster",[16,4056,19],{"id":18},[21,4058,4059],{},"Une série cluster découpe une série en mini-séries (ex. 2+2+2) séparées par de courts repos (10–30 s). Objectif : accumuler des répétitions de qualité à haute intensité sans laisser la vitesse de barre s’effondrer.",[36,4061],{},[21,4063,524],{},[42,4065],{},[45,4067,530],{"id":529},[105,4069,4070,4072,4074],{},[108,4071,535],{},[108,4073,538],{},[108,4075,541],{},[45,4077,545],{"id":544},[547,4079,4080,4084,4088,4092],{},[108,4081,4082,554],{},[24,4083,553],{},[108,4085,4086,560],{},[24,4087,559],{},[108,4089,4090,566],{},[24,4091,565],{},[108,4093,4094,572],{},[24,4095,571],{},[45,4097,576],{"id":575},[50,4099,4100,4110],{},[53,4101,4102],{},[56,4103,4104,4106,4108],{},[59,4105,585],{},[59,4107,588],{},[59,4109,591],{},[69,4111,4112,4120,4128],{},[56,4113,4114,4116,4118],{},[74,4115,598],{},[74,4117,601],{},[74,4119,604],{},[56,4121,4122,4124,4126],{},[74,4123,609],{},[74,4125,612],{},[74,4127,615],{},[56,4129,4130,4132,4134],{},[74,4131,620],{},[74,4133,623],{},[74,4135,626],{},[45,4137,630],{"id":629},[105,4139,4140,4142,4144,4146],{},[108,4141,635],{},[108,4143,638],{},[108,4145,641],{},[108,4147,644],{},[45,4149,235],{"id":234},[21,4151,4152,651,4154,655],{},[24,4153,4049],{},[24,4155,654],{},{"title":247,"searchDepth":248,"depth":248,"links":4157},[4158,4159,4160,4161,4162],{"id":529,"depth":251,"text":530},{"id":544,"depth":251,"text":545},{"id":575,"depth":251,"text":576},{"id":629,"depth":251,"text":630},{"id":234,"depth":251,"text":235},"Les séries cluster découpent une série en mini-blocs avec micro-repos pour garder vitesse de barre et charge élevées — utile force/puissance.",[4165,4167,4169],{"q":4166,"a":4059},"Qu’est-ce que Séries cluster ?",{"q":4168,"a":669},"Pourquoi un coach doit connaître Séries cluster ?",{"q":671,"a":672},{},"/lexique/fr/series-cluster",[1504,679,1751,2136],{"title":4049,"description":4163},"lexique/fr/series-cluster","YR8ycs2rlTU04WGu-bl23qZ4IRXqJQwTIMqgorEOVAw",{"id":4177,"title":2402,"author":7,"body":4178,"category":257,"description":4418,"extension":259,"faq":4419,"lang":261,"lead":4429,"letter":4430,"meta":4431,"navigation":264,"path":4432,"ref":270,"related":260,"resources":260,"seo":4433,"sources":260,"stem":4434,"updated":274,"__hash__":4435},"lexique/lexique/fr/tabata.md",{"type":9,"value":4179,"toc":4410},[4180,4182,4184,4205,4208,4210,4213,4215,4219,4260,4262,4266,4297,4299,4303,4339,4341,4344,4346,4350,4376,4378,4380,4396,4398,4400],[12,4181,2402],{"id":270},[16,4183,19],{"id":18},[21,4185,695,4186,4189,4190,4193,4194,4197,4198,4201,4202,31],{},[24,4187,4188],{},"protocole Tabata"," est un format d'entraînement HIIT (entraînement par intervalles à haute intensité) développé par le chercheur japonais ",[24,4191,4192],{},"Dr Izumi Tabata"," en 1996. Il alterne ",[24,4195,4196],{},"20 secondes d'effort maximum"," avec ",[24,4199,4200],{},"10 secondes de repos",", répété 8 fois pour un total de ",[24,4203,4204],{},"4 minutes",[21,4206,4207],{},"Malgré sa courte durée, le Tabata produit des bénéfices cardiovasculaires et métaboliques majeurs quand il est exécuté à vraie intensité maximale.",[36,4209],{},[21,4211,4212],{},"💡 L'étude originale utilisait un vélo stationnaire à 170% du VO2 max. Un \"Tabata\" à 60% d'intensité c'est juste du HIIT classique, pas du Tabata.",[42,4214],{},[45,4216,4218],{"id":4217},"le-protocole-exact","Le protocole exact",[50,4220,4221,4229],{},[53,4222,4223],{},[56,4224,4225,4227],{},[59,4226,2300],{},[59,4228,348],{},[69,4230,4231,4239,4247,4254],{},[56,4232,4233,4236],{},[74,4234,4235],{},"Intervalle de travail",[74,4237,4238],{},"20 secondes à intensité MAX",[56,4240,4241,4244],{},[74,4242,4243],{},"Intervalle de repos",[74,4245,4246],{},"10 secondes",[56,4248,4249,4252],{},[74,4250,4251],{},"Nombre de rounds",[74,4253,948],{},[56,4255,4256,4258],{},[74,4257,2326],{},[74,4259,4204],{},[42,4261],{},[45,4263,4265],{"id":4264},"bénéfices-prouvés","Bénéfices prouvés",[105,4267,4268,4274,4280,4286,4291],{},[108,4269,145,4270,4273],{},[24,4271,4272],{},"Amélioration du VO2 max"," : +14% dans l'étude originale",[108,4275,145,4276,4279],{},[24,4277,4278],{},"Capacité anaérobie"," : +28% (gain énorme)",[108,4281,145,4282,4285],{},[24,4283,4284],{},"Dépense calorique"," : EPOC élevé (effet afterburn)",[108,4287,145,4288,4290],{},[24,4289,148],{}," : 4 minutes seulement",[108,4292,145,4293,4296],{},[24,4294,4295],{},"Aucun équipement requis"," (avec exercices au poids du corps)",[42,4298],{},[45,4300,4302],{"id":4301},"meilleurs-exercices-tabata","Meilleurs exercices Tabata",[105,4304,4305,4310,4316,4321,4327,4333],{},[108,4306,4307,4309],{},[24,4308,951],{}," : full-body, très exigeant",[108,4311,4312,4315],{},[24,4313,4314],{},"Squat sautés"," : puissants, bas du corps",[108,4317,4318,4320],{},[24,4319,930],{}," : cardio + gainage",[108,4322,4323,4326],{},[24,4324,4325],{},"Sprints sur vélo stationnaire"," : protocole original",[108,4328,4329,4332],{},[24,4330,4331],{},"Rameur"," : complet, sans impact",[108,4334,4335,4338],{},[24,4336,4337],{},"Kettlebell swings"," : chaîne postérieure explosive",[36,4340],{},[21,4342,4343],{},"⚠️ Évite les exercices techniques (arraché, mouvements complexes) à cette intensité — le risque de blessure explose quand la fatigue arrive.",[42,4345],{},[45,4347,4349],{"id":4348},"comment-intégrer-le-tabata","Comment intégrer le Tabata",[105,4351,4352,4358,4364,4370,4373],{},[108,4353,145,4354,4357],{},[24,4355,4356],{},"1-2x par semaine"," max",[108,4359,145,4360,4363],{},[24,4361,4362],{},"En fin de séance"," en finisher",[108,4365,145,4366,4369],{},[24,4367,4368],{},"Session indépendante"," en jour léger (5-10 min échauffement + 4 min Tabata + retour au calme)",[108,4371,4372],{},"❌ Pas avant une grosse séance de force (ruinerait les performances)",[108,4374,4375],{},"❌ Pas tous les jours (récup insuffisante)",[42,4377],{},[45,4379,212],{"id":211},[105,4381,4382,4385,4388,4391,4393],{},[108,4383,4384],{},"❌ Appeler \"Tabata\" n'importe quelle séance d'intervalles de 4 min",[108,4386,4387],{},"❌ Aller à 70% d'intensité (ça doit être MAX)",[108,4389,4390],{},"❌ En faire tous les jours (surentraînement garanti)",[108,4392,1158],{},[108,4394,4395],{},"❌ Sauter l'échauffement (risque blessure)",[42,4397],{},[45,4399,235],{"id":234},[21,4401,4402,4403,4406,4407,31],{},"Le Tabata est ",[24,4404,4405],{},"extrêmement exigeant mais extrêmement efficace"," s'il est exécuté à vraie intensité max. 4 minutes qui font plus mal que 30 minutes de cardio modéré. Utilise-le avec parcimonie (1-2x/semaine) en finisher ou séance courte. ",[24,4408,4409],{},"L'intensité est non-négociable",{"title":247,"searchDepth":248,"depth":248,"links":4411},[4412,4413,4414,4415,4416,4417],{"id":4217,"depth":251,"text":4218},{"id":4264,"depth":251,"text":4265},{"id":4301,"depth":251,"text":4302},{"id":4348,"depth":251,"text":4349},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"Le Tabata est un protocole HIIT de 4 minutes : 20 sec d'effort max, 10 sec de repos, 8 rounds. Efficacité maximale en temps minimal.",[4420,4423,4426],{"q":4421,"a":4422},"Qu’est-ce que le Tabata ?","Un protocole HIIT de 4 minutes : 20 s d’effort max, 10 s de repos, 8 rounds. Très dense, très exigeant.",{"q":4424,"a":4425},"Tabata = tout HIIT ?","Non. Tabata est un protocole précis. Le HIIT est la famille ; Tabata en est un membre.",{"q":4427,"a":4428},"Pour qui ?","Clients avec base solide et bonne tolérance à l’effort intermittent. Pas un point de départ débutant sans échauffement et scaling.","Le Tabata est un protocole HIIT de 4 minutes (20 s effort / 10 s repos × 8). Ultra dense : à réserver aux clients prêts, avec scaling et échauffement sérieux.","T",{},"/lexique/fr/tabata",{"title":2402,"description":4418},"lexique/fr/tabata","5eNQnxQW0r058MLzS8nyw3wU-wnWz-dRG5wNlKuGi6w",{"id":4437,"title":4438,"author":7,"body":4439,"category":257,"description":4682,"extension":259,"faq":260,"lang":261,"lead":260,"letter":4683,"meta":4684,"navigation":264,"path":4685,"ref":4443,"related":4686,"resources":260,"seo":4687,"sources":260,"stem":4688,"updated":274,"__hash__":4689},"lexique/lexique/fr/vo2-max.md","VO2 max",{"type":9,"value":4440,"toc":4674},[4441,4444,4446,4458,4461,4463,4466,4468,4472,4526,4529,4531,4535,4567,4569,4573,4576,4607,4609,4612,4614,4618,4621,4647,4649,4653,4660,4662,4664],[12,4442,4438],{"id":4443},"vo2-max",[16,4445,19],{"id":18},[21,4447,695,4448,4450,4451,4454,4455,31],{},[24,4449,4438],{}," est la ",[24,4452,4453],{},"quantité maximale d'oxygène que ton corps peut absorber, transporter et utiliser par minute pendant un effort intense",". Il s'exprime en ",[24,4456,4457],{},"millilitres d'O2 par kg de poids corporel par minute (ml/kg/min)",[21,4459,4460],{},"C'est l'indicateur le plus fiable de ta condition cardiovasculaire et de ta capacité aérobie. Plus ton VO2 max est élevé, meilleure est ton endurance.",[36,4462],{},[21,4464,4465],{},"💡 Les athlètes d'élite en endurance (Tour de France, marathoniens) atteignent 70-90 ml/kg/min. La population générale se situe entre 30-50 ml/kg/min.",[42,4467],{},[45,4469,4471],{"id":4470},"valeurs-de-référence-vo2-max","Valeurs de référence VO2 max",[50,4473,4474,4484],{},[53,4475,4476],{},[56,4477,4478,4481],{},[59,4479,4480],{},"Niveau (hommes 30 ans)",[59,4482,4483],{},"VO2 max (ml/kg/min)",[69,4485,4486,4494,4502,4510,4518],{},[56,4487,4488,4491],{},[74,4489,4490],{},"Faible",[74,4492,4493],{},"\u003C 35",[56,4495,4496,4499],{},[74,4497,4498],{},"Moyen",[74,4500,4501],{},"35-43",[56,4503,4504,4507],{},[74,4505,4506],{},"Bon",[74,4508,4509],{},"44-51",[56,4511,4512,4515],{},[74,4513,4514],{},"Excellent",[74,4516,4517],{},"52-60",[56,4519,4520,4523],{},[74,4521,4522],{},"Athlète élite",[74,4524,4525],{},"> 60",[21,4527,4528],{},"Les valeurs féminines sont typiquement 10-15% inférieures à niveau équivalent (différences hémoglobine + composition corporelle).",[42,4530],{},[45,4532,4534],{"id":4533},"facteurs-qui-influencent-le-vo2-max","Facteurs qui influencent le VO2 max",[105,4536,4537,4543,4549,4555,4561],{},[108,4538,4539,4542],{},[24,4540,4541],{},"Génétique"," : 30-50% de la variation entre individus",[108,4544,4545,4548],{},[24,4546,4547],{},"Âge"," : baisse d'environ 10% par décennie après 30 ans sans entraînement",[108,4550,4551,4554],{},[24,4552,4553],{},"Entraînement"," : peut être amélioré de 15-25% avec les bons protocoles",[108,4556,4557,4560],{},[24,4558,4559],{},"Composition corporelle"," : plus de masse grasse = VO2 max relatif plus bas",[108,4562,4563,4566],{},[24,4564,4565],{},"Altitude"," : l'entraînement en hypoxie peut booster le VO2 max",[42,4568],{},[45,4570,4572],{"id":4571},"comment-améliorer-son-vo2-max","Comment améliorer son VO2 max",[21,4574,4575],{},"Les méthodes les plus efficaces :",[105,4577,4578,4584,4591,4597,4603],{},[108,4579,145,4580,4583],{},[24,4581,4582],{},"HIIT 4x4"," : 4 min à 90-95% de la FC max, 3 min récup, 4 rounds",[108,4585,145,4586,4590],{},[24,4587,4588],{},[2389,4589,2402],{"href":2401}," : 20 sec max + 10 sec repos × 8 (4 min au total)",[108,4592,145,4593,4596],{},[24,4594,4595],{},"Intervalles longs"," : 5 × 1000 m à 95% de l'effort max",[108,4598,145,4599,4602],{},[24,4600,4601],{},"Endurance continue"," à intensité modérée (zone 2)",[108,4604,145,4605,3963],{},[24,4606,3962],{},[36,4608],{},[21,4610,4611],{},"⚠️ Attentes modestes : un sédentaire peut gagner +20-25% en 6 mois. Un athlète entraîné aura du mal à gagner ne serait-ce que 5%.",[42,4613],{},[45,4615,4617],{"id":4616},"comment-estimer-son-vo2-max","Comment estimer son VO2 max",[21,4619,4620],{},"Plusieurs méthodes, dans l'ordre de précision croissante :",[105,4622,4623,4629,4635,4641],{},[108,4624,4625,4628],{},[24,4626,4627],{},"Test de Cooper"," : distance max courue en 12 minutes",[108,4630,4631,4634],{},[24,4632,4633],{},"Test d'Astrand"," : vélo stationnaire, sous-max",[108,4636,4637,4640],{},[24,4638,4639],{},"Montre connectée"," (Garmin, Apple) : estimation grossière FC + allure",[108,4642,4643,4646],{},[24,4644,4645],{},"Mesure en labo"," : tapis avec analyse des gaz — la vraie référence",[42,4648],{},[45,4650,4652],{"id":4651},"vo2-max-et-longévité","VO2 max et longévité",[21,4654,4655,4656,4659],{},"Une étude de 2018 (JAMA) a montré que ",[24,4657,4658],{},"le VO2 max est un des meilleurs prédicteurs de la mortalité",", devant le tabagisme, l'hypertension ou le diabète. Chaque +5 ml/kg/min ≈ -15% de risque de mortalité toutes causes.",[42,4661],{},[45,4663,235],{"id":234},[21,4665,4666,4667,4670,4671,31],{},"Le VO2 max est ",[24,4668,4669],{},"ton indicateur maître de condition cardio et de longévité",". Construis-le via le HIIT (1-2x/sem) et l'endurance zone 2 (3-4x/sem). Suis-le via montre ou test périodique. ",[24,4672,4673],{},"Il n'est jamais trop tard pour l'améliorer",{"title":247,"searchDepth":248,"depth":248,"links":4675},[4676,4677,4678,4679,4680,4681],{"id":4470,"depth":251,"text":4471},{"id":4533,"depth":251,"text":4534},{"id":4571,"depth":251,"text":4572},{"id":4616,"depth":251,"text":4617},{"id":4651,"depth":251,"text":4652},{"id":234,"depth":251,"text":235},"Le VO2 max est la quantité maximale d'oxygène que votre corps peut utiliser pendant un effort intense. C'est l'indicateur de référence de la condition cardio.","V",{},"/lexique/fr/vo2-max",[2577,3794,270,3292],{"title":4438,"description":4682},"lexique/fr/vo2-max","kCdLs4625HJwPKNnrr1vOrcix9KjcY5a-403R4_yhy8",{"id":4691,"title":4692,"author":7,"body":4693,"category":257,"description":4805,"extension":259,"faq":4806,"lang":261,"lead":4701,"letter":4812,"meta":4813,"navigation":264,"path":4814,"ref":2444,"related":4815,"resources":260,"seo":4816,"sources":260,"stem":4817,"updated":274,"__hash__":4818},"lexique/lexique/fr/zone-2.md","Zone 2",{"type":9,"value":4694,"toc":4798},[4695,4697,4699,4702,4704,4706,4708,4710,4718,4720,4738,4740,4778,4780,4790,4792],[12,4696,4692],{"id":2444},[16,4698,19],{"id":18},[21,4700,4701],{},"La zone 2 désigne une intensité aérobie “modérée” : respiration élevée mais conversation possible. C’est le socle d’endurance qui améliore la capacité de travail sans accumuler autant de fatigue qu’un intervalle dur.",[36,4703],{},[21,4705,524],{},[42,4707],{},[45,4709,530],{"id":529},[105,4711,4712,4714,4716],{},[108,4713,535],{},[108,4715,538],{},[108,4717,541],{},[45,4719,545],{"id":544},[547,4721,4722,4726,4730,4734],{},[108,4723,4724,554],{},[24,4725,553],{},[108,4727,4728,560],{},[24,4729,559],{},[108,4731,4732,566],{},[24,4733,565],{},[108,4735,4736,572],{},[24,4737,571],{},[45,4739,576],{"id":575},[50,4741,4742,4752],{},[53,4743,4744],{},[56,4745,4746,4748,4750],{},[59,4747,585],{},[59,4749,588],{},[59,4751,591],{},[69,4753,4754,4762,4770],{},[56,4755,4756,4758,4760],{},[74,4757,598],{},[74,4759,601],{},[74,4761,604],{},[56,4763,4764,4766,4768],{},[74,4765,609],{},[74,4767,612],{},[74,4769,615],{},[56,4771,4772,4774,4776],{},[74,4773,620],{},[74,4775,623],{},[74,4777,626],{},[45,4779,630],{"id":629},[105,4781,4782,4784,4786,4788],{},[108,4783,635],{},[108,4785,638],{},[108,4787,641],{},[108,4789,644],{},[45,4791,235],{"id":234},[21,4793,4794,651,4796,655],{},[24,4795,4692],{},[24,4797,654],{},{"title":247,"searchDepth":248,"depth":248,"links":4799},[4800,4801,4802,4803,4804],{"id":529,"depth":251,"text":530},{"id":544,"depth":251,"text":545},{"id":575,"depth":251,"text":576},{"id":629,"depth":251,"text":630},{"id":234,"depth":251,"text":235},"La zone 2 est une intensité aérobie modérée (~60–70 % FCmax) où l’on peut parler en phrases — base de l’endurance.",[4807,4809,4811],{"q":4808,"a":4701},"Qu’est-ce que Zone 2 ?",{"q":4810,"a":669},"Pourquoi un coach doit connaître Zone 2 ?",{"q":671,"a":672},"Z",{},"/lexique/fr/zone-2",[2443,2247,2577,4443],{"title":4692,"description":4805},"lexique/fr/zone-2","SF49xQ8f5iQTmcVsYpSWtZ2j02o_QKJ7lYNO1jDwIf4",1785169233327]