{"id":2546,"date":"2013-08-19T12:38:29","date_gmt":"2013-08-19T10:38:29","guid":{"rendered":"http:\/\/blog.websupport.cz\/?p=2546"},"modified":"2025-03-11T21:18:17","modified_gmt":"2025-03-11T20:18:17","slug":"treninkove-zasady-pro-zvyseni-produktivity","status":"publish","type":"post","link":"https:\/\/www.websupport.cz\/blog\/2013\/08\/treninkove-zasady-pro-zvyseni-produktivity\/","title":{"rendered":"Tr\u00e9ninkov\u00e9 z\u00e1sady pro zv\u00fd\u0161en\u00ed produktivity"},"content":{"rendered":"

Ka\u017ed\u00fd schopn\u00fd \u010dlov\u011bk se chce neust\u00e1le rozv\u00edjet. Chce b\u00fdt neust\u00e1le lep\u0161\u00ed, produktivn\u011bj\u0161\u00ed, efektivn\u011bj\u0161\u00ed a \u00fasp\u011b\u0161n\u00fd v tom, co d\u011bl\u00e1. Tak je to i ve sport\u011b. Nane\u0161t\u011bst\u00ed, v na\u0161em pracovn\u00edm \u017eivot\u011b to v\u0161ichni d\u011bl\u00e1me neskute\u010dn\u011b chaoticky, bez konceptu a potom se div\u00edme, \u017ee stoj\u00edme na m\u00edst\u011b. Naopak ve sportu jsou na efektivitu a \u00fasp\u011bch vypracovan\u00e9 a\u017e v\u011bdecky p\u0159esn\u00e9 postupy. Poj\u010fme si n\u011bkter\u00e9 z nich vz\u00edt za p\u0159\u00edklad a vyzkou\u0161et je implementovat do na\u0161\u00ed pr\u00e1ce.<\/p>\n

<\/em><\/p>\n

C\u00edl:<\/strong>
\nNorm\u00e1ln\u00ed sportovec m\u00e1 v hlav\u011b c\u00edl (ti nejlep\u0161\u00ed i na pap\u00ed\u0159e). V\u00ed, pro\u010d to v\u0161echno d\u011bl\u00e1, pro\u010d chce neust\u00e1le podstupovat to utrpen\u00ed, kter\u00e9 prov\u00e1z\u00ed neust\u00e1l\u00e9 zlep\u0161ov\u00e1n\u00ed. Proto\u017ee zlep\u0161ovat se d\u00e1 pouze tehdy, kdy p\u0159ekro\u010d\u00edme komfortn\u00ed z\u00f3nu, co\u017e v\u017edycky nen\u00ed zrovna p\u0159\u00edjemn\u00e1 v\u011bc.<\/p>\n

Kdy\u017e nem\u00e1te c\u00edl, nebudete m\u00edt nic, co v\u00e1s bude r\u00e1no kopat z postele na tr\u00e9nink \/ do pr\u00e1ce. Po p\u00e1r t\u011b\u017e\u0161\u00edch tr\u00e9ninc\u00edch, kdy\u017e se objev\u00ed tro\u0161ku bolesti, ztrat\u00edte motivaci a nebude v\u00e1s m\u00edt co hn\u00e1t.<\/p>\n

Pl\u00e1n:<\/strong>
\nKa\u017ed\u00fd sportovec, kter\u00fd chce plnit sv\u016fj c\u00edl, m\u00e1 i pl\u00e1n, jak ho spln\u00ed. M\u00e1 ro\u010dn\u00ed pl\u00e1n, m\u00e1 i m\u011bs\u00ed\u010dn\u00ed pl\u00e1n, t\u00fddenn\u00ed a denn\u00ed pl\u00e1n tr\u00e9nink\u016f. M\u00e1 p\u0159ehled o cel\u00e9m m\u011bs\u00edci nebo t\u00fddnu, co v n\u011bm mus\u00ed absolvovat a dos\u00e1hnout. Takt\u00e9\u017e v\u00ed v konkr\u00e9tn\u00ed den a \u010das, co m\u00e1 d\u011blat.<\/p>\n

V\u00ed, \u017ee v pond\u011bl\u00ed v p\u011bt m\u00e1 hodinov\u00fd b\u011b\u017eeck\u00fd tr\u00e9nink. Doraz\u00ed tedy na dr\u00e1hu a nefl\u00e1k\u00e1 se, nebo neza\u010dne vyklus\u00e1vat nebo cvi\u010dit n\u011bco jin\u00e9ho, proto\u017ee se mu nechce b\u011bhat. V\u00ed, \u017ee na zlep\u0161en\u00ed m\u00e1 pouze tu jednu hodinu a nechce ji promarnit.<\/p>\n

Velmi m\u00e1lo lid\u00ed m\u00e1 ve sv\u00fdch kalend\u00e1\u0159\u00edch napl\u00e1nov\u00e1no, co maj\u00ed kdy d\u011blat. Proto nam\u00edsto vykon\u00e1v\u00e1n\u00ed dan\u00e9 \u010dinnosti d\u011blaj\u00ed v\u0161echno mo\u017en\u00e9 okolo, jenom ne to, co je (nebo jejich pr\u00e1ci)\u00a0nejv\u00edce posune kup\u0159edu.<\/p>\n

Re\u0161en\u00ed:<\/em>
\nVytvo\u0159te si pl\u00e1n. Na pap\u00ed\u0159e. Proto\u017ee to, co m\u00e1te v hlav\u011b se po p\u00e1r dnech velmi lehko zapomene. A p\u0159i denn\u00edm nebo t\u00fddenn\u00edm pl\u00e1nov\u00e1n\u00ed si jednotliv\u00e9 \u00fakoly vyhra\u010fte p\u0159esn\u011b ur\u010den\u00fd \u010das (nap\u0159. od 9.00 do 10.00). Berte to jako posv\u00e1tnou v\u011bc, kterou nem\u016f\u017eete zm\u011bnit.<\/p>\n

V\u00edc info o tom, jak si vytvo\u0159it pl\u00e1n a jestli je v\u016fbec pot\u0159eba, najdete v prvn\u00ed \u010d\u00e1sti BYZSPORTU<\/a>. (Nenechejte se zm\u00e1st, \u017ee je to o byznyspl\u00e1nu. Plat\u00ed to pro v\u0161echny druhy.)<\/p>\n

Rozlo\u017een\u00ed tr\u00e9nink\u016f a priorit:<\/strong>
\nProfesion\u00e1ln\u00ed sportovci (nap\u0159. triatlonisti) maj\u00ed \u010dasto dvakr\u00e1t i v\u00edcekr\u00e1t tr\u00e9nink\u016f denn\u011b. Ale v\u017edy je jeden z t\u011bch tr\u00e9nink\u016f vybran\u00fd jako nejd\u016fle\u017eit\u011bj\u0161\u00ed. Ten mus\u00ed odmakat naplno. Je to hlavn\u00ed tr\u00e9nink. Ostatn\u00ed jsou taky podstatn\u00e9. Ale kdyby je sportovec n\u00e1hodou neodmakal tak, jak m\u00e1, nebo ho nestihl, nen\u00ed to \u017e\u00e1dn\u00e1 trag\u00e9die. Proto\u017ee ten nejd\u016fle\u017eit\u011bj\u0161\u00ed tr\u00e9nink, kter\u00fd ho posunuje nejv\u00edc dop\u0159edu, m\u00e1 u\u017e za sebou.<\/p>\n

Naopak, lid\u00e9 maj\u00ed kopec ned\u016fle\u017eit\u00fdch \u00fakol\u016f. Cel\u00fd den st\u00e1le n\u011bco d\u011blaj\u00ed (nebo se tak tv\u00e1\u0159\u00ed), ale re\u00e1ln\u00fd v\u00fdsledek nen\u00ed vid\u011bt. (P\u0159edstavte si sportovce, jak cel\u00fd den po p\u00e1r minut\u00e1ch st\u0159\u00edd\u00e1 tr\u00e9ninky a nic z toho. Ka\u017ed\u00fd, kdo n\u011bkdy aspo\u0148 tro\u0161ku cvi\u010dil, v\u00ed, \u017ee je to cesta do pekel. Ze v\u0161echno tro\u0161ku a nic po\u0159\u00e1dn\u011b.)<\/p>\n

Re\u0161en\u00ed:<\/em>
\nVyberte si ka\u017ed\u00fd den jenom jednu nejd\u016fle\u017eit\u011bj\u0161\u00ed v\u011bc, kterou ud\u011blejte jako prvn\u00ed. V\u0161echno ostatn\u00ed je jenom bonus. A dodr\u017ete aspo\u0148 tohle. Progres je potom nezastaviteln\u00fd.<\/p>\n

Postupn\u00fd progres:<\/strong>
\nVe sport\u011b je t\u0159eba ka\u017ed\u00e9 v\u00fdkonnostn\u00ed zlep\u0161en\u00ed trp\u011bliv\u011b a tvrd\u011b vyd\u0159\u00edt. Zde si lid\u00e9 za\u010dnou uv\u011bdomovat z\u00e1kony fyziky a v\u00ed, \u017ee hlouposti typu „te\u010f jenom zab\u011bhnu 10 km, ale z\u00edtra jdu vyhr\u00e1t maraton“, nejsou mo\u017en\u00e9.<\/p>\n

Sranda je, \u017ee lid\u00e9 si to ve sv\u00e9m pracovn\u00edm \u017eivot\u011b neuv\u011bdomuj\u00ed a st\u00e1le se sna\u017e\u00ed o podobn\u00e9 v\u011bci. Nejv\u00edc se to projevuje p\u0159i softskillov\u00fdch v\u011bcech, ale \u010dasto tak\u00e9 p\u0159i hardskillech. \u010clov\u011bk, kter\u00fd se chce zlep\u0161it (nap\u0159. v\u00edc a efektivn\u011bji pracovat, l\u00e9pe vyjedn\u00e1vat, l\u00e9pe prod\u00e1vat, d\u011blat lep\u0161\u00ed prezentace, l\u00e9pe kreslit, programovat, poskytovat lep\u0161\u00ed helpdesk, l\u00e9pe \u0159\u00eddit lidi), si nalo\u017e\u00ed takov\u00e9 c\u00edle a tolik pr\u00e1ce, kter\u00e9 nezvl\u00e1daj\u00ed ani borci zocelen\u00ed \u017e\u00e1rem bitev. Nen\u00ed potom divu, \u017ee po druh\u00e9m dni se na to vyka\u0161lou, proto\u017ee si mysl\u00ed, \u017ee je to nemo\u017en\u00e9.<\/p>\n

Na to, aby \u00a0jste se stali nejlep\u0161\u00ed ve sport\u011b, pot\u0159ebujete mno\u017estv\u00ed tr\u00e9nink\u016f. To stejn\u00e9 plat\u00ed i v jin\u00fdch \u010dinnostech.<\/p>\n

Re\u0161en\u00ed:<\/em>
\nZa\u010dn\u011bte velmi zlehka, tak, abyste to zvl\u00e1dli. Postupn\u011b p\u0159id\u00e1vejte na intenzit\u011b a objemech a bu\u010fte trp\u011bliv\u00ed. Myslete na to, \u017ee to nen\u00ed z\u00e1bava na p\u00e1r t\u00fddn\u016f, ale maka\u010dka na p\u00e1r let, kter\u00e1 vlastn\u011b nikdy neskon\u010d\u00ed.<\/p>\n

Variabilita a stres<\/strong>
\nSportovci v\u00ed, \u017ee mus\u00ed cviky a tr\u00e9ninky st\u0159\u00eddat, abys si jejich t\u011blo nezvyklo, proto\u017ee potom se jejich progres zastav\u00ed. Proto b\u011b\u017eci jeden den maj\u00ed tr\u00e9nink, kde b\u011bhaj\u00ed kr\u00e1tk\u00e9, ale intenzivn\u00ed intervaly. Druh\u00fd den zase dlouh\u00fd a pomal\u00fd b\u011bh. T\u0159et\u00ed den zase b\u011bh v les\u00edch. Maj\u00ed velmi variant, ty kombinuj\u00ed a stresuj\u00ed du\u0161i a t\u011blo. Krom\u011b toho, ka\u017ed\u00fd tr\u00e9nink rozv\u00edj\u00ed jin\u00e9 p\u0159ednosti. Takt\u00e9\u017e tyto tr\u00e9ninky nejsou stejn\u011b rozlo\u017een\u00e9 ka\u017ed\u00fd t\u00fdden v roce. N\u011bkter\u00e9 t\u00fddny p\u0159evl\u00e1daj\u00ed dlouh\u00e9 a pomal\u00e9 tr\u00e9ninky, jindy zase kr\u00e1tk\u00e9 a rychl\u00e9 atd..<\/p>\n

Naopak, lid\u00ed si ve sv\u00e9m pracovn\u00edm \u017eivot\u011b vytvo\u0159\u00ed v\u017edy n\u011bjakou rutinu, kterou \u017eij\u00ed i n\u011bkolik let a potom se div\u00ed, kdy\u017e se pod\u00edvaj\u00ed zp\u011bt, \u017ee u\u017e n\u011bkolik let stagnuj\u00ed.<\/p>\n

Re\u0161en\u00ed:<\/em>
\nZkou\u0161ejte n\u011bco podobn\u00e9 ve sv\u00e9m pracovn\u00edm tr\u00e9ninkov\u00e9m pl\u00e1n\u011b. N\u011bkter\u00fd \u00fakol a\u0165 je intenzivn\u00ed a kr\u00e1tk\u00fd. Druh\u00fd zase pot\u00e1hn\u011bte dloooouho bez p\u0159est\u00e1vky. D\u011blejte na v\u011bcech, kter\u00e9 v\u00e1m jdou od ruky a st\u0159\u00eddejte je s \u00fakoly, kter\u00e9 jsou pro v\u00e1s t\u011b\u017ek\u00e9, ale v\u017edy jste jich cht\u011bli dos\u00e1hnout. D\u00e1vkujte si je p\u0159im\u011b\u0159en\u011b.<\/p>\n

Relax a strava:<\/strong>
\nSportovec v\u00ed, \u017ee tvrd\u00fd tr\u00e9nink a mak\u00e1n\u00ed je jenom 50% \u00fasp\u011bchu Zbyl\u00fdch 50% jsou na regeneraci, sp\u00e1nek a po\u0159\u00e1dnou stravu.<\/p>\n

Pro\u010d se lid\u00e9 div\u00ed, \u017ee prokrastinuj\u00ed a do ni\u010deho po\u0159\u00e1dn\u00e9ho se jim nechce, jsou neefektivn\u00ed, kdy\u017e jsou nevyspal\u00ed, neodpo\u010dinut\u00ed a j\u00ed junk food bez energie, kter\u00e9 je pro n\u011b sp\u00ed\u0161e jed? Pomyslel by n\u011bkter\u00fd maratonec na v\u00fdhru v z\u00e1vodech, kdy\u017e by byl po brut\u00e1ln\u00ed opici, nespal by po\u0159\u00e1dn\u011b posledn\u00ed t\u00fdden a jedl by sam\u00e9 sladkosti? Samoz\u0159ejm\u011b, \u017ee ne. Ale p\u0159esto to d\u011bl\u00e1 v\u011bt\u0161ina lid\u00ed ve sv\u00e9m pracovn\u00edm \u017eivot\u011b.<\/p>\n

Re\u0161en\u00ed:<\/em>
\nStrava je t\u00e9ma samo o sob\u011b, ale m\u016f\u017eu v\u00e1m doporu\u010dit blog Vlada Zlato\u0161a<\/a>, kde m\u016f\u017eete poctiv\u011b studovat.<\/p>\n

M\u016fj speci\u00e1ln\u00ed tip: Ka\u017ed\u00fd sportovec m\u00e1 ve sv\u00e9m pl\u00e1nu dny volna, kdy relaxuje a nic ned\u011bl\u00e1. Za\u0159a\u010fte takov\u00fd den i vy do sv\u00e9ho t\u00fddne (samoz\u0159ejm\u011b, nejlep\u0161\u00ed je, kdy\u017e je to v\u00edkend). Ale jak je\u0161t\u011b nejste na t\u00e9 \u00farovni, \u017ee m\u00e1te po\u0159\u00e1dn\u00fd „pracovn\u00ed pl\u00e1n“, nebojte se ud\u011blat jeden den free i v r\u00e1mci pr\u00e1ce. Dobije v\u00e1s to, m\u016f\u017eete si na chvilku prokrastinovat a na druh\u00fd den budete zase pln\u00fd s\u00edly do dal\u0161\u00edho tr\u00e9ninku.<\/p>\n

Extra speci\u00e1ln\u00ed tip:<\/em>\u00a0Dovolen\u00e1. Ti nejv\u011bt\u0161\u00ed workoholici to pova\u017euj\u00ed za n\u011bco zl\u00e9ho. Ale opak je pravdou. Jak si do sv\u00e9ho ro\u010dn\u00edho pracovn\u00edho pl\u00e1nu neza\u0159ad\u00edte dovolenku, nedobijete se, neoddychnete si, nezamysl\u00edte se, nena\u010derp\u00e1te s\u00edly do dal\u0161\u00edho boje a bude to o to t\u011b\u017e\u0161\u00ed se v n\u011bm udr\u017eat.<\/p>\n

Toto je pouze p\u00e1r v\u011bc\u00ed, ve kter\u00fdch se m\u016f\u017eeme inspirovat sportem i v na\u0161em pracovn\u00edm \u017eivot\u011b.<\/p>\n

Za\u010dn\u011bte sportovat. Pochop\u00edte.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ka\u017ed\u00fd schopn\u00fd \u010dlov\u011bk se chce neust\u00e1le rozv\u00edjet. Chce b\u00fdt neust\u00e1le lep\u0161\u00ed, produktivn\u011bj\u0161\u00ed, efektivn\u011bj\u0161\u00ed a \u00fasp\u011b\u0161n\u00fd v tom, co d\u011bl\u00e1. Tak je to i ve sport\u011b. Nane\u0161t\u011bst\u00ed, v na\u0161em pracovn\u00edm \u017eivot\u011b to v\u0161ichni d\u011bl\u00e1me neskute\u010dn\u011b chaoticky, bez konceptu a potom se div\u00edme, \u017ee stoj\u00edme na m\u00edst\u011b. Naopak ve sportu jsou na efektivitu a \u00fasp\u011bch vypracovan\u00e9 a\u017e […]<\/p>\n","protected":false},"author":23,"featured_media":2550,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58,1,52],"tags":[367,213,59,19],"class_list":["post-2546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-business","category-ostatni","category-tipy-a-triky","tag-business","tag-byzsport","tag-podnikani","tag-websupport"],"yoast_head":"\nTr\u00e9ninkov\u00e9 z\u00e1sady pro zv\u00fd\u0161en\u00ed produktivity - Websupport.cz Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.websupport.cz\/blog\/2013\/08\/treninkove-zasady-pro-zvyseni-produktivity\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e9ninkov\u00e9 z\u00e1sady pro zv\u00fd\u0161en\u00ed produktivity - Websupport.cz Blog\" \/>\n<meta property=\"og:description\" content=\"Ka\u017ed\u00fd schopn\u00fd \u010dlov\u011bk se chce neust\u00e1le rozv\u00edjet. Chce b\u00fdt neust\u00e1le lep\u0161\u00ed, produktivn\u011bj\u0161\u00ed, efektivn\u011bj\u0161\u00ed a \u00fasp\u011b\u0161n\u00fd v tom, co d\u011bl\u00e1. Tak je to i ve sport\u011b. Nane\u0161t\u011bst\u00ed, v na\u0161em pracovn\u00edm \u017eivot\u011b to v\u0161ichni d\u011bl\u00e1me neskute\u010dn\u011b chaoticky, bez konceptu a potom se div\u00edme, \u017ee stoj\u00edme na m\u00edst\u011b. 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