Hello les lecteurs de JSMC ! Je suis excité de vous annoncer le lancement d’une nouvelle série d’articles intitulée « Challenge Grimpe & Sec » comme je l’avais fait pour « Opération tablette« . Cette aventure personnelle, que je partagerai avec vous au fil des semaines, vise à combiner deux de mes passions : l’escalade et le bien-être physique. Dans ce premier article, je vais vous présenter les objectifs que je me suis fixés, ainsi que les moyens que je vais mettre en œuvre pour les atteindre.
Objectifs
Pour ce challenge, mes objectifs principaux sont :
- Faciliter ma pratique de l’escalade en perdant un peu de poids : L’escalade exige force, endurance et agilité. En allégeant mon poids, je pourrais grimper plus efficacement et avec plus d’aisance.
- Perdre de la masse grasse : Mon objectif est de réduire ma masse grasse à un niveau idéalement situé entre 10% et 12%, mais 15% serait déjà une belle réussite. Actuellement, je suis autour de 20%. Avec un poids cible de 74 kg, je vise une amélioration significative de ma composition corporelle.
- Faire deux hand-stand push-ups (HSPU) sans mur : Réaliser des HSPU sans appui mural est un excellent indicateur de force et de stabilité. C’est un objectif ambitieux qui nécessite cohérence et discipline dans mon entraînement.
J’ai pris soin de définir des objectifs compatibles entre eux. La perte de poids et la réduction de la masse grasse aideront à améliorer ma performance en escalade, tandis que le développement de la force pour les HSPU complétera parfaitement cette démarche.
Photos sans contracter / en contractant
Alimentation
Une part essentielle de ce challenge est de maintenir un déficit calorique pour perdre du poids tout en conservant la masse musculaire nécessaire à mes objectifs. Voici les actions que je vais entreprendre concernant mon alimentation :
- Réduire la consommation d’alcool : L’alcool est riche en calories vides qui peuvent facilement saboter un régime de perte de poids. En limitant sa consommation, je réduirai l’apport calorique non essentiel.
- Éviter le grignotage : Les grignotages entre les repas peuvent entraîner une surcharge calorique. En les évitant, je contrôlerai mieux mon apport énergétique.
- Conserver un apport en protéines : Les protéines sont cruciales pour la réparation et la croissance musculaire. Je veillerai à inclure suffisamment de sources de protéines dans mon alimentation quotidienne.
Plan d’entraînement
J’ai conçu un programme d’entraînement varié et équilibré qui prend en compte mes contraintes physiques, notamment une ménisectomie qui m’empêche de pratiquer trop de cardio. Voici le détail de mon plan hebdomadaire :
- Lundi : Séance pull haut du corps : Exercices de traction et de renforcement musculaire pour le dos et les bras.
- Mardi : Gainage abs : Renforcement des abdominaux et du tronc pour améliorer la stabilité et la force.
- Mercredi : Étirement le midi / soir escalade : Séances d’étirement pour améliorer la flexibilité suivies d’une session d’escalade.
- Jeudi : Programme avec l’app Thenx épaule : Exercices spécifiques pour les épaules via l‘application Thenx, visant à renforcer et stabiliser cette zone.
- Vendredi soir : Escalade : Session d’escalade pour travailler l’endurance et la technique.
- Samedi ou dimanche : VTT léger : Activité cardiovasculaire modérée, adaptée à ma condition physique actuelle.
Pour atteindre mon objectif de faire des hand-stand push-ups sans mur, j’utiliserai la méthode « Grease the Groove ». Cette technique consiste à faire plusieurs répétitions de faible intensité tout au long de la journée pour améliorer progressivement la force et l’endurance spécifiques. Je ne peux pas faire de cardio ayant eu une méniscectomie récemment …
Conclusion
Je suis très motivé par ce nouveau défi et je vous invite à me suivre dans cette aventure. Chaque semaine, je publierai un nouvel article pour partager mes progrès, mes difficultés et mes réussites. Mon objectif est d’atteindre ces objectifs en quatre semaines!
Merci de votre soutien et à très bientôt pour le premier bilan hebdomadaire de ce « Challenge Grimpe & Sec » !
N’hésitez pas à laisser vos commentaires, suggestions ou questions ci-dessous. Je suis impatient de lire vos retours et de partager cette expérience avec vous !
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