Planificación de entrenamiento (programación) Box25 Athletes
| Entrenamiento | Fecha |
|---|---|
| WOD-1728709 (GM) RFT de:
30 сalorías Assault Air Bike
15 Pies a la barra
12 Dominadas al pecho
9 Muscle ups en barra
20 сalorías Assault Air Bike
12 Pies a la barra
9 Dominadas al pecho
6 Muscle ups en barra
10 сalorías Assault Air Bike
9 Pies a la barra
6 Dominadas al pecho
3 Muscle ups en barra | October 15, 2021 |
| WOD-8269202 (WM) RFT de:
125 Saltos dobles a la comba
21 Arrancada de Potencia 111/78-libras
15 Thrusters 111/78-libras
125 Saltos dobles a la comba
15 Thrusters 111/78-libras
21 Arrancada de Potencia 111/78-libras
125 Saltos dobles a la comba | October 14, 2021 |
| WOD-6000048 (WG) 3 rondas por tiempo de:
30-20-10
Dumbbell Hang Clean and Jerks 50/34-libras
Lateral burpee | October 14, 2021 |
| WOD-2893393 (WGM) Termina el máximo de repeticiones en 20 minutos:
30 Pelotas a la pared
25 сalorías Remo
20 Pies a la barra | October 12, 2021 |
| WOD-2791629 (WG) Tantas rondas como sea posible (AMRAP) en 20 minutos de:
10-15-20-25 Double kettlebell Snatch 1/0,8-pood
10-15-20-25 сalorías SkiErg
10-15-20-25 Burpees Bar-Facing | October 11, 2021 |
The author's training program for Alexander Yaroshchuk for everyone who wants to see a progression in their training. This program has a light version. The full prof version with supplemented special workouts is available by subscription.
The training program is planned for a 4 week mesocycle. 3 weeks a set of intensity, the last 4th week, recovery.
Weightlifting - working on the basics, technique, explosion. For equipment weight 30-50% for conditioned work 60-75%
The power part is a task, an increase in strength. The main work is on large muscle groups.
Aerobic component - long medcons and EMOMs to develop the base with work at the anaerobic threshold level.
Gymnastics - Gain strength in rigorous gymnastics, master rigorous exits and obstacle walking.
There is also a lot of local muscular endurance. With the task of working in strictly allotted times of rest and work and a large number of repetitions. Weight is not important.
Warm up
Warm up before training.
1- Working with rubber over the hips and shoulders
2- Working with roll on triggers
3- General warm-up and stretching
This is followed by a special warm-up
- If you start with TA, then warm-up for movement with a bar, work on positions and speed for 3-5 minutes. Be sure to pause in extreme positions. Add box jumping / plyometrics
- If gymnastics - we warm up with strict movements with a set of amplitude / efforts / you can work at the beginning with rubber.
- If aerobics, then a special warm-up - a couple of three sprints to turn on the central nervous system, start the respiratory system, activate the respiratory muscles.
