{"id":344,"date":"2025-10-20T21:19:22","date_gmt":"2025-10-20T19:19:22","guid":{"rendered":"https:\/\/run.expirience.ovh\/?p=344"},"modified":"2025-10-23T21:21:20","modified_gmt":"2025-10-23T19:21:20","slug":"%f0%9f%8f%8b%ef%b8%8f%e2%99%82%ef%b8%8f-lundi-20-octobre-2025-renforcement-bas-du-corps-la-cle-de-la-progression","status":"publish","type":"post","link":"https:\/\/run.expirience.ovh\/?p=344","title":{"rendered":"\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f Lundi 20 octobre 2025 \u2013 Renforcement bas du corps : la cl\u00e9 de la progression"},"content":{"rendered":"\n<p>Ce lundi 20 octobre, place \u00e0 une s\u00e9ance un peu moins glamour, mais essentielle : <strong>le renforcement musculaire du bas du corps<\/strong>.<br>Pas de chrono, pas de kilom\u00e8tres, juste la volont\u00e9 de construire des bases solides pour affronter les prochains trails.<\/p>\n\n\n\n<p>Install\u00e9 \u00e0 la maison, sur mon tapis, avec ma <strong>kettlebell<\/strong> et mon <strong>Swiss ball<\/strong>, j\u2019ai encha\u00een\u00e9 <strong>50 minutes<\/strong> de travail cibl\u00e9 sur les jambes, les fessiers et le gainage.<br>Une s\u00e9ance simple mais efficace, structur\u00e9e autour de trois blocs :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\ud83d\udd39 <strong>Bloc 1 :<\/strong> 4 s\u00e9ries de <em>split squats avec charge<\/em>, <em>extensions mollets<\/em> et <em>flexions tibiales<\/em> (8\u201315 r\u00e9p\u00e9titions).<\/li>\n\n\n\n<li>\ud83d\udd39 <strong>Bloc 2 :<\/strong> 4 s\u00e9ries de <em>flexions genoux avec Swiss ball<\/em> et <em>30 secondes de chaise avec charge<\/em>.<\/li>\n\n\n\n<li>\ud83d\udd39 <strong>Bloc 3 :<\/strong> 4 s\u00e9ries de <em>gainage<\/em> (frontal + lat\u00e9ral 30s), <em>mollet statique<\/em> (30s) et <em>20 bonds sur place<\/em>.<\/li>\n<\/ul>\n\n\n\n<p>Une routine compl\u00e8te, pens\u00e9e pour renforcer les muscles stabilisateurs, am\u00e9liorer la posture et pr\u00e9venir les blessures \u2014 tout ce qui fait la diff\u00e9rence sur les longues distances et les gros d\u00e9nivel\u00e9s.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udcaa La motivation, le plus gros poids \u00e0 soulever<\/h2>\n\n\n\n<p>Comme souvent sur ce type de s\u00e9ance, le plus dur n\u2019\u00e9tait pas l\u2019effort physique, mais <strong>de s\u2019y mettre<\/strong>.<br>Les s\u00e9ances de renfo demandent de la rigueur et un mental solide : pas de chrono, pas de paysage, juste soi-m\u00eame et les r\u00e9p\u00e9titions.<br>Mais une fois lanc\u00e9, la satisfaction est l\u00e0. Les muscles br\u00fblent, le c\u0153ur monte un peu, et on sait qu\u2019on construit quelque chose de durable.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udcad Ce que je retiens<\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cM\u00eame quand la motivation n\u2019est pas l\u00e0, il faut y aller. Parce que chaque s\u00e9ance compte.\u201d<\/p>\n<\/blockquote>\n\n\n\n<p>C\u2019est dans ces moments-l\u00e0 qu\u2019on pr\u00e9pare vraiment les courses \u00e0 venir : celles o\u00f9 les jambes tiendront plus longtemps, o\u00f9 le corps encaissera mieux les descentes, o\u00f9 le mental fera la diff\u00e9rence.<\/p>\n\n\n\n<p>Pas de nutrition particuli\u00e8re aujourd\u2019hui, juste de la rigueur et du s\u00e9rieux.<br>Et d\u00e9j\u00e0 en t\u00eate, la <strong>prochaine \u00e9tape : la s\u00e9ance au seuil 60<\/strong>, pour remettre un peu d\u2019intensit\u00e9 avant la suite du programme.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ce lundi 20 octobre, place \u00e0 une s\u00e9ance un peu moins glamour, mais essentielle : le renforcement musculaire du bas du corps.Pas de chrono, pas de kilom\u00e8tres, juste la volont\u00e9 de construire des bases solides pour affronter les prochains trails. Install\u00e9 \u00e0 la maison, sur mon tapis, avec ma kettlebell et mon Swiss ball, j\u2019ai [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":345,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,36],"tags":[15],"class_list":["post-344","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-journal-de-bord","category-renforcement-musculaire","tag-sports"],"_links":{"self":[{"href":"https:\/\/run.expirience.ovh\/index.php?rest_route=\/wp\/v2\/posts\/344","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/run.expirience.ovh\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/run.expirience.ovh\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/run.expirience.ovh\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/run.expirience.ovh\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=344"}],"version-history":[{"count":1,"href":"https:\/\/run.expirience.ovh\/index.php?rest_route=\/wp\/v2\/posts\/344\/revisions"}],"predecessor-version":[{"id":346,"href":"https:\/\/run.expirience.ovh\/index.php?rest_route=\/wp\/v2\/posts\/344\/revisions\/346"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/run.expirience.ovh\/index.php?rest_route=\/wp\/v2\/media\/345"}],"wp:attachment":[{"href":"https:\/\/run.expirience.ovh\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=344"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/run.expirience.ovh\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=344"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/run.expirience.ovh\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=344"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}