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Summer 2020-2021 physical preparation for seniors and U19s

Summer 2020-2021 physical preparation for seniors and U19s

Summer 2020-2021 physical preparation for seniors and U19s

Training classes for seniors and under-19s are scheduled to resume on September 14. Individual preparation will begin on August 17th.
Your individual preparation will begin on August 17th.
This is done in a way that will prepare you to work in good physical condition when you return to work.
We need to improve the quality of the work rather than the size. An important parameter is to stay hydrated before and after the sessions and to eat in a balanced way. It consists of 3 sessions per week.

WEEK 1

  1. 30 min of jogging at 130 heartbeats / min - 3 * 20 abs - 2 * 20 push-ups - 2 * 30s core
  2. 35 min of jogging - 2 races of 40 m at 80% - 4 * 20 abs - 2 * 20 + 1 * 30 push-ups - 2 * 30s + 1 * 45s sheathing
  3. 45 min of jogging - 4 races of 40 m at 80 °° / °° - 5 * 20 abs - 3 * 20 + 1 * 30 push-ups - 2 * 1mn of sheathing


WEEK 2

  1. Jogging 15mn of free warm-up - jogging 2 * 12mn at 150-160 beats, rest between 4 mn - 4 races of 50m at 80 °° / °° - abs 6 * 25 - sheathing 3 * 1mn
  2. Jogging 15mn free warm-up - jogging 3 * 12 min at 150/160 pulsations, rest between 4mn - 4 runs of 50m at 80% - 1 run of 80m at 80% - abs 7 * 25 - sheathing 4 * 1mn
  3. Jogging 15 free warm-up - 3 * 12mn jogging at 150-160 beats, rest between 4 min - 4 50m run at 80 °° / °° - 1 free 100m run - abs 8 * 25 - sheathing 5 * 1mn


WEEK 3

  1. 10 min warm-up without jogging - jogging 1 * 12mn at 180 beats - jogging 15 min with change of pace 30s of acceleration 2 min return to calm - jogging 1 * 12mn pace of recovery - 2 races of 100m at 80 °° / °° - abs 8 * 25 - sheathing 6 * 1mn
  2. Jogging 10 min of free warm-up - jogging 1 * 12mn at 180 beats - jogging 2 * 15 min with change of pace 30s of acceleration 2 min calm - jogging 1 * 12mn pace of recovery - 2 races of 100m at 80 ° ° / °° + 1 run of 60m down - abs 8 * 25 - sheathing 6 * 1mn
  3. 10 min warm-up without jogging - jogging 1 * 12mn at 180 beats - jogging 2 * 15 min with change of pace 30s of acceleration 2 min cool-down - jogging 1 * 12mn pace of recovery - 2 runs of 100m at full speed speed - abs 8 * 25 - sheathing 6 * 1mn


WEEK 4

  1. Monday Wednesday Friday 40 min of jogging at a good pace / abs and cladding at will
  2. We attach great importance to your individual preparation, we have confidence in your seriousness and your ability to follow this program.
  3. Good individual preparation guarantees a very good start to the season.
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