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We have a three-week training program
Table of Contents
1. Speed is an integral part of preparation
Research on the amateur group shows that shaping speed significantly improves endurance. During the general training period (autumn) you can, of course, involve athletes in longer stretches of what's called running. My feelings are reflected in the training of the world's fastest athletes. A place where you can put a question mark is for amateur runners who want to go from zero to the hero. However, the answer largely depends on their prediction, it's just important that their training starts right from the rhythm of the 500-meter run, or the 800-metre long run, the 600-metres long jump, the jump, etc.2. Before you start, determine your oxygen potential
It's different for people who haven't trained in any sport for a long time. Continuous runs of up to 40 minutes, kilometres (e.g. 6 x 1 km), minutes (exercise 2'1, 5'1'40') or marches should be a pillar of preparation for the plan we're publishing here.3. It's Monday
Trucht (ok.10) + dynamic stretching (ok10??) + exercise in motion (skips by about 8)Skip A performed by 50 metresLightweight TruchtSkip B performed by 50,Light TruchtReturnSkip C performed by the rear by 50 metersLight-trucht Returning by 50 mLong-distance Trucht Return to the march 100 m (intensity about 60 max) All training is done 4 times (serial break 5).4. It's Wednesday
Trucht + dynamic stretching + exercise in motion10 × 80 m (intensity: 70% of its own maximum speed) Break 2.5 between each 80.5. It's Friday
Trucht + dynamic stretching + exercise in motionLying on the back and on the signal, we perform a fast break and run as fast as possible forward inclined by 10 m (all run 4 times, break: 3) Lying on your stomach and on your signal, do a fast run and run forwards as quickly as possible (1) 3 × 60 (50% fast run)6. This is a list of the official languages of the Republic of Poland
Strength + dynamic stretching + exercise in motion6 × 60 meters (intensity 80% max, break 3) 53 × 60 meter backrest ( intensity 50%, break 3) 2nd week.7. It's Monday
Trucht + dynamic stretching + exercise in motionJump to 80 cm substrate × 10 (total 2 times, break 1)Jumps to 30 cm single-substrate (each leg × 6)We repeat the above exercise 3 times (serial break 2) 6-10 pausesIn the 80 cm sprint box, jump and acceleration on the 20 m section, we do the whole 5 times (repeat break: 3)Route 4× 100 m at the end.8. It's Wednesday
Trucht + dynamic stretching + exercise in motionSitting with a stick: 8 × 40 kg (let's take a weight less than our body weight, let's do it at a constant 2-minute break)Working your arms like a sprint with two 2-kilogram hants: 6 × 10 secondsPressing the bars: 8× 8 × 60 kg at a regular 2 minute breakFast thighs: 4 × 40Fast backbones: 4× 304 jumps from place to place.9. It's Friday
Trucht + dynamic stretching + exercise in motionOver a distance of 100 metres: 10 pumps + 100 metres of loose running 10 pumping + 100 m of loase running ?? 10 pumps +100 metres of free running10. This is a list of the official languages of the Republic of Poland
Trucht + dynamic stretching + exercise in movementSkip C back: 6×60 meters (repeat break: 3)Run back by 60 meters × 1Fast belly: 4×40Fast backs: 4 × 40W lying back fast bending legs (once, once and again), each leg should perform up to 30 such bends.Run 3×60 m Week III.11. It's Monday
Trucht + dynamic stretching + exercise in motionSit with a stick: 8×8× weighing 50% of our weight we choose individually (permanent break: 2)Work the arms like a sprint with two 2-kilogram hants: 6×10 second fast squeezing the bar: 8 ×8 × 40% of the maximum weight we can squeeze at a constant 2-minute break.12. It's Wednesday
Trucht + dynamic stretching + exercises in motionHalfway A in place based on e.g. the sternum for 12 seconds.The support plane should be below the chest to allow for proper bending.The whole is repeated 6 times in a 5-minute series break of 4 × 60 m run at the end.13. It's Friday
Trucht + dynamic stretching + exercise in motion6 × 60 metres (break: 3, intensity 90%) record the times of all stretches8 trucht + stretching.14. This is a list of the official languages of the Republic of Poland
Trucht + dynamic stretching + exercise in motionStarting from a 40-meter support: 3 times4 × 100 m (6 intervals between each cent, intensity 90%) record the times of all stretchesTrucht + stretching.15. When you've made up your mind
You should only leave the individual units when your muscles are being re-trained and their further use is at risk of injury. Systematicity is the most important quality that determines the outcome.
