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Beiträge zum Leistungstraining von Lothar Pöhlitz/Jörg Valentin,

erschienen im Meyer & Meyer Verlag, Aachen, 1. Auflage 29. Juni 2015

Broschiert - 500 Seiten - mit Tabellen, Abbildungen, Fotos
ISBN (ISBN-10): 3898999815
EUR 34,95 inkl. MwSt

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Dicker Brocken – leicht zu lesen

Da hat uns der studierte Sportwissenschaftler und ehemalige Bundestrainer Lauf, Lothar Pöhlitz, diesmal in Zusammenarbeit mit dem ehemaligen Leistungssportler und aktuellen Journalisten Jörg Valentin, wieder einen dicken Brocken auf den Tisch gelegt: 1.523 g schwer und 512 Seiten umfassend: „Trainingspraxis Laufen. Beiträge zum Leistungstraining“.

Schwere und Umfang relativeren sich jedoch schnell, denn im Gegensatz zu Pöhlitz‘ bisherigen Werken „Beiträge zum Leistungs- und Hochleistungstrainings im Laufen & Gehen“ und „Trainingskonzepte erfolgreicher Läufer & Geher“ sieht man diesem Buch schnell an, daß der Aachener Meyer&Meyer Verlag es dem interessierten Trainer oder Leistungssportler durch ein eingängiges und übersichtliches Layout leicht gemacht hat, sich gewinnbringend voranzuarbeiten. Sicher trägt auch die Zusammenarbeit mit Jörg Valentin dazu bei, daß das Lesen auch für den weniger vorgebildeten Trainer oder Läufer nicht schwer fällt. Weiterhin helfen auch ein umfangreiches Inhaltsverzeichnis, ein Literaturverzeichnis und ein -vielleicht ein wenig zu knapp gehaltenes- Glossar. Viele nette Aktionsfotos runden die Leichtigkeit des Lesens ab.

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Gut gemacht, im Vergleich zu den (guten!) anderen Pöhlitz‘schen Werken in den Termini der Trainingslehre „wie eine Rechtsverschiebung der Laktatkurve auf hohem Niveau“. Mit durchgängigen Praxisbezug vom großen Ganzen hin zu wichtigen kleinen Bausteinen

„Trainingspraxis Laufen“ als Titel und im Vorwort schon wieder „Praxishilfen“, das Wort Praxis fällt oft. Und so ist das Buch auch zu lesen, als Anleitung zur Trainingsplanung in der Praxis. Da entfaltet sich auf den vielen Seiten ganz der ehemalige Bundestrainer, der mit seinen 80 Jahren auf einen unglaublichen Erfahrungsschatz zurückgreifen kann. Er denkt von der Spitze her und schreibt es meist auch so nieder. Wer nun meint, als Leiter eines ambitionierten Lauftreffs nicht zur Zielgruppe des Buches zu gehören irrt, denn die trainingswissenschaftlichen und physiologischen Grundladen, die zwar beim Leser meist vorausgesetzt werden, aber dennoch immer wieder im Text gestreift werden, gelten für alle gleichermaßen, ob ambitionierter Hobbyläufer oder Profi. Auch alle Trainingstipps in Zahlen relativiert das Autorenduo fast durchgängig im Verhältnis zum Renntempo. Das Renntempo ist für das Autorenduo immer wieder die Basis für die Ausarbeitung der Trainingseinheit.
Das Buch ist in weiten Teilen wie ein Handwerkskasten für den Trainer und Läufer. Alles was ein Lauftrainer braucht, ist vorhanden. Einige Möglichkeiten werden für etliche Leser neu sein, andere altbekannt. Schön ist es, daß vieles säuberlich sortiert aufgeführt wird. Den großen Themen wie Energiesysteme und -bereitstellung, Regeneration, Kraft und Athletik; sie füllen zum Teil mehr als jeweils ein Kapitel. Weitere „Basics“ für das Lauftraining wie Steuerung über die aerobe Schwelle, Grundlagen vor Verbesserung der aeroben Kapazität, Wettkampfplanung und Aufbau des entsprechenden Umfelds nehmen natürlich wichtige Teile im Buch ein.

Aber auch Hunderte der kleinen Mosaiksteine der Hochleistung, die im Sportalltag nicht immer Berücksichtigung finden, werden angesprochen, wie z.B. Tempo eines regenerativen Laufes, Kraftsteigerung möglichst unter Vermeidung von Muskelhypertrophie, Unterschiede im Training von Männern und Frauen, Lauftechnik und -ökonomie, Fußstabilität, Pausengestaltung, Relevanz des Bergtrainings, Aquajogging und Ansprüche an die Ernährung, um nur ein paar wenige Stichpunkte zu nennen.

Immer wieder kommen Querverweise zu anderen Sportarten. Durch Zitate, Interviews und Berichte lassen die Autoren auch andere Fachleute zu Wort kommen. Durchgängig werden ganz konkrete Trainingseinheiten beispielhaft aufgeführt.

Kleinigkeiten könnten noch verbessert. Ein Register fehlt. Die Fotos könnten noch einen besseren Bezug zum Text haben. Manche Wiederholungen im Laufe des Werkes hingegen machen durchaus Sinn.

Auf das Wesentliche fokussiert

Die Leistung der Autoren besteht nicht darin, großartig Neues geschaffen zu haben, sondern das dem vorgebildeten Leser vermutlich in größeren Teilen bekannte Wissen in einer anschaulichen, sehr gut lesbaren und immer wieder auf das Wesentliche fokussierenden Art hervorragend aufgearbeitet zur Verfügung zu stellen.

Durch die Arbeit ziehen sich zahlreiche Leitsätze (Auswahl s.u.), die wir  so oder ähnlich fast alle kennen. Aber wie wichtig ist es dem Leser, sich immer und immer wieder an solch zentralen Merksätzen entlang zu arbeiten!

Warum und Wieso: Pöhlitz und Valentin haben Antworten

Wer als Lauftrainer nach dem Buch arbeitet, kann fast alle (berechtigten!) Fragen seiner Athleten nach dem Warum und Wieso der Trainingseinheit, der Distanzen, Tempi und Pausen beantworten. Pöhlitz und sein Co-Autor zeigen in diesem  Buch den Aufbau des Trainings vom Allgemeinen bis zum Spezifischen, von der Theorie zur Praxis nicht nur detailliert auf, sondern liefern auch immer wieder Begründungen dafür.

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Deutschsprachige Lauftrainer und ambitionierte Läufer haben mit dem Pöhlitz/Valentin ein neues Standardwerk in ihrer Leichtathletikbibliothek. Damit macht das Arbeiten Freude.


Um das Denken, das dem Buch zugrunde liegt, ein klein wenig einzufangen, ein Sätze aus dem neuen Werk:

„Trainingsbelastung ist die zentrale Kategorie für den Leistungsfortschritt.“
„Belastung und Erholung sind gleichermaßen für den Leistungsfortschritt wichtig.“
„Partnertraining beschleunigt den Leistungsfortschritt.“
„Sportliche Leistung ist nicht gleich Trainingszustand“
„Laktat ist einer unserer wichtigsten Energieträger.“
„Dabei stehen Trainingseinheiten im Renntempo im Mittelpunkt … Unterdistanz- und Überdistanzgeschwindigkeiten unterstützen den Prozess.“
„Ein … komplexes aerobes Niveau ist Voraussetzung von Spitzenleistungen.“
„Wer Kraft verliert, verliert auch an Leistung.“
„Fettstoffwechseltraining: immer schneller bei Schonung der Kohlenhydrate.“
„Toll ist, daß Schlaf außer Zeit nichts kostet.“
 „Leise Lauftechnik auf dem Mittel- oder Vorfuß und kürzere Bodenkontaktzeiten erleichtern den Geschwindigkeitsfortschritt.“
„Wer nicht leidensfähig ist, braucht von den großen Siegen nicht zu träumen.“
„Wer den Herbst verschläft, kann im Frühjahr nicht hart genug für seinen Fortschritt trainieren.“
 „Zum leistungsorientierten Laufen gehört ein forderndes Wettkampfsystem.“
„Ein Trainingslager ist weder Klassenfahrt noch Urlaubsreise.“
„Herzfrequenzen sind individuell.“
„Persönliche Bestleistungen im Wettkampf setzen persönliche Bestleitungen im Training voraus.“
„Das Spielen mit der Geschwindigkeit leistet einen wesentlichen Beitrag zum Leistungsgewinn.“