CQE

Document Sample
CQE Powered By Docstoc
					CRCP Laval                                                   CQE
               Dec. 31. 2007- Jan. 27. 2008

  J    D                        semaine 1                    Vol    Int D                 semaine 2             Vol Int
                                                                          Aerob - relay, TH                          WmUp well, 2X30
                                                                   WmUp well, 2X300m accel, 2X250accel, 2X100m dps, 2x50/corner/50, 2X
 LUN   31             HAPPY NEW YEAR                                      7    ( 5x4)+(7x3)+(8x2)+(6x1/2), 3x2 accel      66     2.5
                                                                               start th
                                                                               Speed - AAC
 MAR   1              HAPPY NEW YEAR                                      8    warm up: (jumps)& 13 + (4x2) + 2x1         20     5
                                                                               6 x 1 / 3'
            Aerob - MAP : 5x15 (2+1) / 6'                                      Strength
 MER   2 Strength : 2s x 6 ex                                75     3     9    weights / swiss ball: 2s x 6 ex                   3.5


         Speed - AAC                                                         Speed -relay
 JEU   3 warm up: (5x2)relay; 2 accel x 2 L                  20     5     10 (4x1,5) w.u + (4x1) fast + (4x1,5) c.d       14    4.75
         6 x 1 T / 3'
            Speed - AAC
 VEN   4 warm up: (4x2)relay; 2 accel x 2 L                  25     5     11
            2 x (4x2) / 3' / 10' - flying start from curve
            Aerob - regeneration                                               Aerob
 SAM   5 60' cycling + stretching                                   1     12 2x20' cycling variated+ stretching                  1.5


            Power-endurance                                                    Speed-endurance
 DIM   6 2 x (3 x 7) / 3' / 10'                              42    4.25   13 w.up - 15 + 2 x 2 & start th                 36    4.25
            I = variable & passings                                            1 x (4 x 45") / 2.15'
            Notes:                                           T      Av         Notes:                                     T      Av
                                                             162   2.61                                                   136   3.07


  J    D                        semaine 3                    Vol    Int   D                      semaine 4                Vol    Int
          Relay - different speed & starts                                   Espoir: free                                       WmUp well, 2X30
 LUN   14 (4x1,5)+(4x2)+(5x1)+ (4x2) / 5'                    27     3.5   21 Elite: relay & starts                        27     3.5
          75%      85% 95% 75%                                               (4x1,5)+(4x2)+(5x1)+ (4x2) / 5'
            warm up: 15 + 2 x 2 accel                                          warm up: 15 + 2 x 2 accel
 MAR   15 Espoir: 7 - 5 - 3 / 90"                            23     5     22 Espoir: 3 x 15 (4+1) / 6'                    34    4.25
            Elite: 4 x 1 / 3'                                                  Elite: 7 - 5 - 3 / 90"
            Espoir : Aerob - 60' cycling + stretching                          Espoir : strength - 2s x 8 ex
 MER   16 Elite : power - jumps 2s x 6 ex                          3.75   23 Elite : Aerob - 60' cycling + stretching            1


            warm up: (5x2)relay; start th                                      warm up: (5x2)relay;
 JEU   17 Espoir : 5 L progressive; 2 x 1; starts            18    4.25   24 Espoir : Speed - 6 x 4 / 5'                  17     4
            Elite : 4 x 20" / 1'                                               Elite : 5 L progressive; 2 x 1; starts
            Espoir: trip to Quebec                                             Espoir: Aerob - 60' cycling + stretching
 VEN   18 Elite: Aerob - 60' cycling + stretching                   1     25 Elite: trip to Chcoutimi & easy training            2


            Espoir: compe #3                                                 Espoir: strength 2s x 8 ex
 SAM   19                                                                 26 Elite: compe #3                                     5


            Espoir: compe #3                                                   Espoir: 2 (12-9-6) / 4' / 10'
 DIM   20 Elite: MAP - 4 x 15 (4+1) / 6'                     60    3.25   27 Elite: compe #3                                     5
            jumps: 1s x 6 ex
            Notes: V & I = Elite                             Min    Av         Notes: V & I = Elite                       Min    Av
                                                             128   2.96                                                   78    3.54
                                                                                                                                WmUp well, 2X30
CRCP Laval                                                 S.E.
               Dec. 31. 2007- Jan. 27. 2008

  J    D                     semaine 1                     Vol    Int D                 semaine 2             Vol Int
                                                                        Aerob - relay, TH                          WmUp well, 2X30
                                                                 WmUp well, 2X300m accel, 2X250accel, 2X100m dps, 2x50/corner/50, 2X
 LUN   31                                                               7    ( 5x4)+(7x3)+(8x2)+(6x1/2), 3x2 accel         66     2.5
                                                                             start th


 MAR   1                                                                8                    CRCP !!!!!!!!!!!!!            20     5


                                                                             Espoir - MAP
 MER   2                                                                9    4 x 15 / 6' - ctn; 4+1; 5-5-5; accel last 5   60    3.25
                                                                             Dev - (4x1,5) - 3 x 4 tc - (4 x 1)


 JEU   3                                                                10                   CRCP !!!!!!!!!!!!!            14    4.75


                                                                             MTL
 VEN   4                                                                11


                                                                             compe #3 DEV
 SAM   5                                                                12 Espoir - 2 x 20' bike variated & stertching            1.5



 DIM   6                                                                13                   CRCP !!!!!!!!!!!!!            36    4.25


            Notes:                                         T      Av         Notes:                                        T      Av
                                                            0    0.00                                                      196   3.04


  J    D                     semaine 3                     Vol    Int   D                      semaine 4                   Vol    Int
          Relay - different speed & starts                                                                                       WmUp well, 2X30
 LUN   14 (4x1,5)+(4x2)+(5x1)+ (4x2) / 5'                  27     3.5   21
          75%      85% 95% 75%
            Espoir: (w.up: 15 + 2 x 2) & 7 - 5 - 3 / 90"                     warm up: 9' tehnique exercises
 MAR   15 Dev: 7 - 9 - 12 - 9 - 7; r=5' (& 2T accel)       34    4.25   22 8 - 13 - 18 - 13 - 8 / 6'                       60     3
            V = 52 T ; I = 3.0
            Aerob - relay, TH                                                relay - different speed & TH
 MER   16 ( 5x3)+(6x2)+(4x1,5)+(6x1/2)                     36     2.5   23 2 x (5 x 1,5); 2 x (4 x 2) / 5'                 31    3.75
            start th
            CRCP / MTL                                                       warm up: (5x2)relay;
 JEU   17                                                               24 Speed - 6 x 4 / 5'                              34     5


            Dev - warm up: 10 - 4 - 2x2                                      Aerob - 60' cycling + stretching
 VEN   18 2 x (3 x 5) / 3' / 8' & passing drills           48     4     25                                                        1
            Espoir - compet. warm up
            Espoir: compe #3
 SAM   19                                                               26


            Espoir: compe #3
 DIM   20                                                               27


            Notes:                                         Min    Av         Notes:                                        Min    Av
                                                           145   2.04                                                      125   1.82
                                                                                                                                 WmUp well, 2X30
CRCP Laval                                                     DEV
               Dec. 31. 2007- Jan. 27. 2008

  J    D                      semaine 1                        Vol    Int D               semaine 2               Vol Int
                                                                                                                       WmUp well, 2X30
                                                                     WmUp well, 2X300m accel, 2X250accel, 2X100m dps, 2x50/corner/50, 2X
 LUN   31                                                                   7


                                                                                 relay - different speed & TH
 MAR   1                                                                    8    2 x (5 x 1,5); 2 x (4 x 2) / 5'              31     3.5


            2 x 2'; 4x2T - circles; 2x2' ; 3 x 3 small track
 MER   2 games                                                 51     3     9


         warm up -straight line th & 10T, 2 accel                              Competition warm up : 6-4-2x2, starts
 JEU   3 Speed: (4x2) / 4'                                     20     5     10 1 x 3; 2 x 2; 3 x 1 / 4'                       24     4.5
         1&2 accel; 3&4 -starts;
            warm up - relay (4x2), 2x5L passing
 VEN   4 3 x 4 L stop&go / 3'                                  39     3.5   11
            3 x 3 L passing drills / 3'
                                                                                 compe # 3
 SAM   5                                                                    12                                                       5


            warm up - relay 4x2 & start th
 DIM   6 4 x 6 (2-2-2) / 6'                                    32     4     13


            Notes:                                             T      Av         Notes:                                       T      Av
                                                               142   2.21                                                     55    1.86


  J    D                      semaine 3                        Vol    Int   D                       semaine 4                 Vol    Int
                                                                                                                                    WmUp well, 2X30
 LUN   14                                                                   21


            Ae & TH                                                              warm up: 10 - (3x2) relay
 MAR   15 7 - 9 - 12 - 9 - 7; r=5' (& 2T accel)                52     3     22 Speed: 2 x (3-2-1) / 3' / 8'                   28     5
                                                                                 games


 MER   16                                                                   23


            straight line ex & accel ; 2' skate                                  TH (basic position) & coordination
 JEU   17 curve ex & accel ; 2' skate                          36     3.5   24 4 x 1' ; 4 x 2' / r = 3' - 4'                  60     3
            relay 2 x (4x2) / 4'


 VEN   18                                                                   25



 SAM   19                                                                   26


            warm up: 10 - 4 - 2x2                                                warm up: 6'exercises & 10L
 DIM   20 2 x (3 x 5) / 3' / 8' & passing drills               48     4     27 3 x 6 T / 4' ; 3 x 4 T / 3' - passing drills   40    4.25


            Notes:                                             Min    Av         Notes:                                       Min    Av
                                                               136   1.50                                                     128   1.75
                                                                                                                                    WmUp well, 2X30