Wednesday, November 3, 2010

Gay Health Anal Fistula

, winterizing.

FIRST GROUP: endurance + Fitness

BEGINNERS, CHILDREN, STUDENTS AND CADETS), with loads and natural frequencies of 140/170 for enhancing endurance.

TRAINING Oct / Nov / Dec / GENNA 2010-2011
               PREPARAZIONE INVERNALE 
(
Lunedì :  per ciascun settimana così :

  • 4km. +

A1)5x10ripetizioni Mezzo squatt.  (utilizzare uno sgabello, la cui altezza raggiunge l'angolo 90° al ginocchio, sfiorandolo leggermente, e pesi da carico naturale .  +
A2)4x5ripetizioni Squatt jump anche sui gradoni dello stadio    
A3) 3x20di elastic springing on his feet against nature.
  • 5km.
+ A3) 3x25di elastic springing on his feet against natural ..
B1) 6x Gait with folded divaricata, 8 / 10 steps forward bending and extension with quick leg up off the ground without.
B2) 4-5 means-bending jumps from 4 to 10 repetitions.
  • 6km.
+ B3) a3 idem gym
A + A1) 8x15diMezzo squat. (Use a stool, the height of which reaches 90 ° knee angle, light touch, and cargo weight naturally.).
+ A2) 4 x 8 squat jump of even the steps of the stadium
  • 7km.
A3 +) 4x 30 feet of elastic springing against nature.
+ B1) 8x Gait with folded divaricata, 8 / 10 steps forward as backward and rapid leg extension without upward off the ground.
+ B2) 4-5 means-bending jumps from 4 to 10 repetitions.

  • 4km. +

A1) 5x10ripetizioni Means squat. (Use a stool, the height of which reaches 90 ° knee angle, light touch, and cargo weight naturally. +
A2)4x5ripetizioni Squatt jump anche sui gradoni dello stadio    
A3)3x20di Molleggio elastico sui piedi a carico naturale.
  • 5km.+
A3) 3x25di Molleggio elastico sui piedi a carico naturale..
B1)6x Andatura con piegata divaricata ,8/10 passi in avanti con piegamento ed estensione rapida gamba verso l'alto senza staccarsi da terra.
B2) 4-5 mezzi piegamenti-balzi da 4 a 10 ripetizioni.
  • 6km.+
B3) idem a3 palestra A+
A1)8x15diMezzo squatt.  (utilizzare uno sgabello, la cui altezza raggiunge l'angolo 90° al ginocchio, sfiorandolo slightly, and cargo weight naturally.).
+ A2) 4 x 8 squat jump even on the steps of the stadium
  • 7km.
A3 +) 4x 30 of elastic springing on his feet against nature. +
B1) 8x Gait with folded divaricata, 8 / 10 steps forward bending and extension with quick leg up off the ground without.
+ B2) 4-5 means-bending jumps from 4 to 10 repetitions.

Tuesday:
FIRST GROUP:
  • initial goal for the acquisition combined with strength training for running



  1. circuit training as well: 10 'heating stretchinch + + es. muscle length 20 "/ 30" follows on the lawn extension with return to the station of departure for a total soupplesse 10 / 16 stations.
  2. 2x1000m rec.6 '/ 100m one year term 8'ogni 30 "alternated with 100m. In extension and / or gait technique (note the time average).
  3. 2x1000m cs, will shorten the sessions of the years 15" / 20 "and enhances the strength of the connections of stroke (average duration of note).
  • According to the interim target for muscle strength to strength with aerobic power and then:
  1. 1x2000m 200m each year to a 30 "+ 1x500m free.
  2. 400m.300m.200m.100m +100 m.200m.300m.400m .. alternating with 20" / 30 "es.
  • Third ultimate goal transformation to aerobic power.
  1. 2x1000m. rec. 6 '/ 8' every 400m. es.durata 1 30 "
  2. 2 'es. Musc. alternating 2.3volte1000m.: Run 4 years of 30 "each (duration 2 'after 1000m.
  3. 1'di break 2' es. cs1 'pause after 500m or 1000m. for a total of 3000m.
  • henceforth only aerobic power: x distance from 200m to 500m short to 3km.9km., averages for total 1000m.2000m 7km.10km. Far from 3000m to 6000m. for a total 10km.15km.
FIRST GROUP:
Wednesday: Write down the time path every time.
  1. Alcione - Cemetery - rex - park
  2. Alcione - S. Donato - rex-park
  3. Alcione - Cemetery - rex - park
  4. Alcione - S. Donato - rex-park
  5. Alcione - Cemetery - rex - Park
  6. Alcione - S. Donato - rex-park
  7. Alcione - Cemetery - rex - park
  8. Alcione - S. Donato - rex-park
  9. Alcione - Cemetery - rex - park
  10. Alcione - S. Donato - rex park-
  11. Alcione - Cemetery - rex - park
  12. Alcione - S. Donato - rex-park
  13. Alcione - Cemetery - rex - park
  14. Alcione - S. Donato - rex-park
  15. Alcione - Cemetery - rex - park
  16. Alcione - S. Donato - rex-park

Thursday: 30 'jog + stretch + rose 7 / 8% for distances accessible pedestrian bridge and elsewhere for those above.

FIRST GROUP:


  1. 12x100m
  2. 8x200m.
  3. 12x150m.
  4. 8x300m.
  5. 6x500m.
  6. 5x600m.
  7. 3x (100m.veloce +100 +100 m.medio m.veloce .... for 1000m.)
  8. 2x(200m.veloce+200m.medio+200m.veloce...per  1600m.)
  9. 2x(300m.veloce+300m.medio+300m.veloce...per  2000m.)
  10. 5x600m.
  11. 4x1000m.
  12. 2x(2000m.+1000m.+500m.)
  13. 5x600m.
  14. 4x1000m.
  15. 2x(2000m.+1000m.+500m.)
  16. 3x1000m.
Venerdì: Resistenza aerobica a ritmo di soglia aerobica individuale( con inizio insieme per qualche chilometro) .
n.b.  occorre un cardiofrequenzimetro che dovrà servire  per better control of their own rhythms.



FIRST GROUP:

  1. 6km.
  2. 7km.
  3. 8km.
  4. 7km.
  5. 8km.
  6. 9km.
  7. 8km.
  8. 9km.
  9. 10km.
  10. 9km.
  11. 10km.
  12. 11km.
  13. 10km.
  14. 11km.
  15. 12km.
  16. 11km.
FIRST GROUP
Saturday / Sunday: after 40 'with extensions and heating stetching:
Middle, steady aerobic 2mml pulsatory between the thresholds. and anaerobic 4mml.
A scelta occorre testare il proprio medio, scegliendo distanze che vanno da :
  • 1000m. per i velocisti prolungati e cioè per coloro che sceglieranno ,per predisposizione genetica, di affrontare distanze che vannno tra i 400m.ed i 1500./2000m./3000m./5000m.2000siepi.
  • 5000m. per chi sceglie distanze oltre i 5000m.
  • 8km./12km. per chi sceglie distanze di corse su strada fino alla mezza maratona.
  • 15km ed oltre per chi dovrà affrontare una maratona in futuro.
Ecco il quadro dei test:
  1. A)Test Terenzil per le soglie aerobiche ed anaerobiche da effettuare annotando tempi e velocità sostenute in 400m.percorsi at frequencies that are distributed as follows:
  • 400m.a 140 beats
  • 400m.a 145 .........
  • 400m.a 150 ........
  • 400m.a 155 ........
  • 400m.a 160 ........
  • 400m.a 165 ........
  • 400m.a 170 ........
  • 400m.a 175 .......
  • 400m.a 180 .......
  • 400m.a a.secondo 185 ...... and the calculation that arises from the difference between 220 - age, for example, an athlete who is 20 years old has its own threshold level of 220-20, ie 200 fccirca with some differences from those individuals more or less bradycardia etc. ....!
  • 400m.a 190 ......
  • 400m.a 195 ......
  • 400m.a 200 ......
  1. B) Test the speed: 2x 40
  • touch media skip time (..............)
  • 2x 40 .......... .. kicking ..............(..............)
  • 6x 60m ........... ..........................(..............)
  1. C) Elasticity:
  • n.3 standing triple media measurement five times (.............)
  • No. 3 ................. ............(.............)
  • n.3 tenfold ................. ..............(.............)
  • leaps 3x50m (..........) time and number of steps ( ...........).
  • leaps 3x100m .........(.........).........................( ...........).
  1. D)Capacità lattacida.
  • 6x300m.    
  1. E)Resistenza velocità 3x1000m media (..........).
Per quando riguarda la tecnica di corsa vedete attentamente alcuni filmati.
Per quanto riguarda i lavori di palestra osservate attentamente quelli fatti da un vostro amico modello.

Posted by admin at 2:12 AM

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