Docstoc

Senior training Zoltan 07-20.nov

Document Sample
Senior training Zoltan 07-20.nov Powered By Docstoc
					                                                                                       nov 07 - nov 13 / 2011
                  Monday - 07              Tuesday - 08            Wednesday - 09               Thursday - 10               Friday - 11



           GYM:                                                                                                     GYM:
                                                                                          Pullups - Pushups
           20' spinning warmup      warmup: 5' jogging                                                              20' spinning warmup
                                                                                          mini pyramid:
           1hour individual gym     Running 3x1200m/4'r                                                             1hour individual gym
                                                                        REST              10-12-14-12-10 reps
           focus on upper body      85-90% intensity                                                                focus on core
                                                                                          +
           middle weights           warmdown: 5' jogging                                                            small weights, high reps
                                                                                          Running 6km 80%
           5' warmdown stretching                                                                                   5' warmdown stretching




                                    Paddling:
           warmup: 5' exercise                                                            5' dryland exercise
                                    2km warmup 65%            warmup: 5' dryland ex.
           dryland                                                                        10' paddling warmup
                                    12x100m/3'r sprints 95%   Paddling 15km fartlek                                 Paddling individual
           Paddling 15km fartlek                                                          Paddling intervals    8
                                    3 min easy paddling       1km strong 75%                                        focus on good technique
           1km easy 75%                                                                   x 4'/2'r   85% int.
                                    between the sprints       1km easy 85%
           1km strong 85%                                                                 5' easy warmdown
                                    2km warmdown 65%




           About intensity: 60-70% light, aerob zone, indurance training, 145-155 pulse/min  70-80% middle, still aerob zone 155-175 pulse/min   80-90
           anaerob treshold, 175-185 pulse/min        90-100% very hard, anaerob zone, only for short period, 185-200 pulse/min
comments
           Saturday - 12     Sunday - 13



      Paddling distance
      1km warmup 65%
      20km steady 80%
                                REST
      1km warmdown 65%
      focus on the good
      technique




              REST            REST




b zone 155-175 pulse/min   80-90% hard,
pulse/min
                                                                                                  nov 14 - nov 20 / 2011
                            Monday - 14             Tuesday - 15              Wednesday - 16              Thursday - 17                  Friday - 18              Saturday - 19


   Gym: small weights
   20' spinning warmup                                                                                                           Gym: middle weights
   Cirquit gym, 3x10'/3'r                                                                                                        20' spinning warmup
                                            Exercise: 5x15 pullups,                                 Exercise: 5x15 pullups,
   choose 5 exercise and do                                               5' warmup jogging                                      1hour individual gym
                                            5x15 pushups                                            5x15 pushups                                            Paddling distance 20km
AM them continuosly for                                                   Running 3x1200m/4'r                                    middle-big weights, low
                                            +                                                       +                                                       steady non-stop
   10min. Keep short rest                                                 5' stretching                                          reps, keep adequate rest
                                            Running 5km 80%                                         Running 5km 80%
   between the exercises. Do                                                                                                     between exercises
   3 sets.                5'                                                                                                     5' stretching warmdown
   stretching warmdown




                                                                          5' dryland warmup
                                                                          10' warmup paddling                                    5' dryland warmup
   5' warmup dryland                        5' warmup dryland                                       5' warmup dryland     12km
                                                                          Paddling 2x2000m Time                                  Paddling speedups
   Paddling 15km fartlek                    Paddling intervals                                      individual paddling
PM                                                                        Trial                                                  12x100m/5'r 95-100%                 REST
   1km strong 85%                           8'-7'-6'-5'-4'-3'-2'-1'/2'r                             focus on the good
                                                                          Keep 8' easy paddling                                  5min easy paddling
   1km easy 75%                             80-85% intensity                                        technique
                                                                          between the sets                                       between the speedups
                                                                          5' easy warmdown



                      Hours/day:
                      About intensity: 60-70% light, aerob zone, indurance training, 145-155 pulse/min  70-80% middle, still aerob zone 155-175 pulse/min                            80-90
Day - week comments




                      anaerob treshold, 175-185 pulse/min        90-100% very hard, anaerob zone, only for short period, 185-200 pulse/min
        Sunday - 20




          REST




          REST




min   80-90% hard,

				
DOCUMENT INFO
Shared By:
Categories:
Tags:
Stats:
views:2
posted:12/12/2011
language:
pages:4