|
Uzun atlama Antrenman programı |
 |
 |
 |
|
Gün |
Hazırlık dönemi |
Ön müsabaka dönemi |
Müsabaka dönemi |
|
Pazartesi |
Core Stability work
3 x 30m sprint drills
Uzun atlama drilleri
3 x 300m
Weight training |
Core Stability work
3 x 30m sprint drills
Uzun atlama drilleri
2 x 300m
Complex Training |
Core Stability work
3 x 30m sprint drills
Uzun atlama drilleri
2 x 200m @100% effort |
|
Salı |
Core Stability work
3 x 30m sprint drills
3 x 3 x (100m, 50m, 100m) tempo runs |
Core Stability work
3 x 30m sprint drills
Uzun atlama drilleri
8 x 100m @ 90% effort |
Core Stability work
3 x 30m sprint drills
Uzun atlama drilleri
Complex Training |
|
Çarşamba |
Dinlenme |
Dinlenme |
Dinlenme |
|
Perşembe |
Core Stability work
3 x 30m sprint drills
Uzun atlama drilleri
6 x 50m
Weight training |
Core Stability work
3 x 30m sprint drills
Uzun atlama drilleri
Complex Training |
Core Stability work
3 x 30m sprint drills
Uzun atlama drilleri
3 x 150m @100% effort
Complex Training |
|
Cuma |
Core Stability work
3 x 30m sprint drills
Uzun atlama drilleri
6 x 200m |
Core Stability work
3 x 30m sprint drills
Uzun atlama drilleri
3 x 200m |
Dinlenme |
|
Cumartesi |
Core Stability work
10 x 150m
Ağırlık antremanı |
Core Stability work
5 x 150m @100% effort
Complex Training |
Yarışma |
|
Pazar |
Dinlenme |
Dinlenme |
Dinlenme |
|
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Son Güncelleme: Pazartesi, 18 Temmuz 2011 10:35 |
