Off season aerobic training program

Preseason aerobic conditioning training program

1-2η TRAINING AEROBIC & INTERVAL MIN 70% VO2 max NATURAL POWER

WARM UP 10́ skipping–stretching (5+5) BASIC PART 40́ Running 7΄-walking 3΄(x3 sets) abs/dorsal/arms(3x10) Stretching 5́ - 5x30m progressive (60%)W :R 1:3 RECOVERY 10́

WARM UP 10́ skipping–stretching (5+5) BASIC PART 40́ Running 8́ -walking 3΄(x3 sets) abs/dorsal/arms(3x12) Stretching 5́ 6x30m progressive (60%)W :R 1:3 RECOVERY 10́

3-4η TRAINING AEROBIC & INTERVAL MIN 70% VO2 max NATURAL POWER

WARM UP 10́ skipping–stretching (5+5) BASIC PART 40́ Running 9΄-walking 3΄(x3 sets) abs/dorsal/arms(3x14) Stretching 5́ - 5x40 m progressive (65%) W :R 1:3 RECOVERY 10́

WARM UP 10́ skipping–stretching (5+5) BASIC PART 40́ Running 9́ -walking 3΄(x3 sets) abs/dorsal/arms(3x16) Stretching 5́ - 6x40m progressive (65%) W :R 1:3 RECOVERY 10́

5-6η TRAINING AEROBIC & INTERVAL MIN 70%-75% VO2 max NATURAL POWER







WARM UP 10́ skipping–stretching (5+5) BASIC PART 40́ Running 5́ -walking2,5’ (x6sets) abs/dorsal/arms (3x20) Stretching 5́ - 5x70m progressive (80%) W :R 1:3 RECOVERY 10́

WARM UP 10́ skipping–stretching (5+5) BASIC PART 40́ Running 4΄-walking 2΄(x7 sets) abs/dorsal/arms(3x20) Stretching 5́ - 6x70m progressive (80%) W :R 1:3 RECOVERY 10́

11-12 TRAINING AEROBIC & INTERVAL MIN 70%-85% VO2 max NATURAL POWER

WARM UP 10́ skipping–stretching (5+5) BASIC PART 40́ Running 3́ -walking1,5́ (x8 sets) abs/dorsal/arms(3x20) Stretching 5́ - 5x80m progressive (85%) W :R 1:3 RECOVERY 10́

WARM UP 10́ skipping–stretching (5+5) BASIC PART 40́ Running 2́ -walking 1,5́ (x9 sets) abs/dorsal/arms(3x20) Stretching 5́ - 6x80m progressive (85%) W :R 1:3 RECOVERY 10́

13-14 TRAINING AEROBIC & INTERVAL 70%-90% VO2 max NATURAL POWER


WARM UP 10́ skipping–stretching (5+5) BASIC PART 40́ Running 20́ -(x1 sets) abs/dorsal/arms(3x20) Stretching 5́ - 6x90m progressive (90%) W :R 1:3 RECOVERY 10́

Work: rest BETWEEN INTERVAL RUNNING VO2max 1: 3

* Work: rest (work - break) between progressive runni ng VO2max 1: 3

* the % charge is proportional to VO2 MAX of each ath lete, so it is not given precise delineation of HR / MIN.

*The measurement of MHR is good to be bounded with E rgometrics tests ( & even outdoors at the ground ) and not be located from formula ( 220 - age) , which refers to the average population and the particularities o f the athlete.

* The break between sets of INTERVAL TRAINING is ener getic, with streching or walking .

* If you following the core or gym training progra m , you can replaced the strength pieces with CORE OR GYM TRAINING PROGRAM . 1 ) The proposed project is for three ( 3) times a week running and two (2) CORE TRAINING or STRENGTH AT THE GYM (X2). 2 ) If you follow the preceding sentence may be pro gram runs X2 & CORE TRAINING X3 or STRENGTH AT THE GYM Χ2…..ONLY as an alternative ... 3) If not done & the second sentence, can be …X4 p rogram running , together with the natural power which proposed . ( this running prog ram, after at the 13th & 14th workout repeated from the beginning - workout firs t /second )

abs = abdominal dorsal arms= p ush ups • 1st week passive recovery ( complete rest ) • 2nd week active recovery ( workout ) • 3rd week active recovery ( workout ) • 4th week active recovery ( workout ) • 5th week active recovery ( workout ) • 6th week passive recovery ( complete rest ) • 7th week active recovery ( sessions 13 th & 14 th )

• You must take exactly your pulse, after the ergo metric tests. • So you can replace the % of running with a number.(your

number of pulse)

STRENGTH TRAINING Χ2 SUPER SETS ALL THE PROGRAMS

(CORE TRAINING) PROGRAM Νο1

1) Planks at your hands 2) Planks diagonal - 2Χ10́ ΄ each hand

3) side-Planks at your legs-hands - 2Χ10́ ΄ each hand

4) Planks for your hamstrings .α. 2Χ10́ ΄

5) Planks at one leg .β. 2Χ10́ ΄ each leg

6) side-Planks for your adaptors & oblique abs 2Χ10́ ΄ each side

7) Simple plank .a. 4x10’’

8)Planks at your arms β. 2Χ10́ ΄ each arm

PROGRAM Νο2

1) Abdominals with straight legs 1-1 5 repetitions each leg Χ2 sets (at slow tempo)

2) hand-walking + isometric position X 5 walking

3) Indian push-ups X 10 repetitions

4) Planks for your hamstrings 2Χ10́ ΄ each leg

5) Push-ups at the FIT-BALL 2Χ10 reps. 6) flexion-extension + push-up at the FIT-BALL 2Χ8 reps.

7) Isometric position at the FIT-BALL (runner’s abdominals) 2Χ10́ ΄ each leg or position

8) Flexion-extension - 3X10 per arm

PROGRAM Νο3

1) Isometric standing at one leg 4Χ10́ ΄ each leg

2) Reverse abdominals crunches

3Χ8 repetitions

3) Simple plank . 4Χ10́ ΄

4) Side plank 3Χ6 reps. Each side

5) 3Χ8 Lunges each leg (with or without weights)

6) T- push ups 3X8 per side

PROGRAM Νο4 1) 3Χ8 Lunges each leg (with or without weight)

2) 3Χ15́ ΄ simple plank

3) 3Χ8 reps each leg in slow tempo

4) 3Χ15́ ΄ each side

5)3Χ10 push –ups

6) 3Χ8 jump-stops each side

PROGRAM Νο5

1) 4Χ10 crunches

2) 3Χ10 each leg (with or without weight)

3) side plunks 2Χ10 each side

4) 3Χ15’’ the simple plank & 5) 3Χ10’’ each hand

6) 3Χ10 push-ups

7) 3Χ8 Lunges each leg – jump changes

TWO TIMES PER WEEK

STRENGTH TRAINING PROGRAM AT

THE GYM

1) Rear pull down 12-10-8-6 reps. (50-60-70-80% max power)

2) Abduction 12-10-8-6 reps (50-60-70-80% max power)

3) Rowing 12-10-8-6 reps. (50-60-70-80% max power)

4) Alternate jumps on the boxes 3x8 reps per leg

5) Oblique abdominals crunches 3Χ12 repetitions per/side

6) Squat on unstable board 3Χ6 reps in slow tempo (15-20-25 kgr)

7) Bench press 12-10-8-6 reps. (50-60-70-80% max power)

8) Calf raises 12-10-8-6 reps. (50-60-70-80% max power)

9) Reverse abdominals crunches 3Χ12 repetitions

10) Hold & pull with hamstring ….4X6 reps (slow & isometric tempo)

11) LEG-PRESS at the machine 12-10-8-6 reps. (50-60-70-80% max power) per/ leg

12) Dorsal at the machine 3X12 reps

13) Leg curl 12-10-8-6 reps. (50-60-70-80% max power)

14) crossunder Abdominals with flexion legs 1-1…..10 repetitions each leg Χ2 sets

15) Adduction 12-10-8-6 reps. (50-60-70-80% max power) per leg

16) Isometric support at the box ….4Χ10́ ΄ each leg

Off season aerobic training program

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