Plan entrenamiento pretemporada, 5|6 días/Sem, 12/15 Sem, VAM<18 km/h

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Plan de 3 semanas para alcanzar una forma física correcta antes el plan pretemporada

Semana 1:

• Día 1: 30' footing
• Día 2: 20' footing + 10x100m a 100% VAM, r = 100m footing
• Día 3: 45' footing

Semana 2:

• Día 1: 45' footing
• Día 2: 20' footing + 15x100m a 100% VAM, r = 100m footing
• Día 3: 30' footing + 10' a 80% VAM

Semana 3:

• Día 1: 45' footing
• Día 2: 20' footing + test VAM de 5 minutos
• Día 3: 45' footing
• Día 4: 20' footing + 6x2' a 90% VAM, r = 1' footing + 5' footing

Plan y preparación de pretemporada

Plan de pretemporada: trabaja con los resultados del test de VAM semana 3 del periodo de adaptación

Si usted desee entrenarse 6 veces a la semana, añadir un footing de 30' a 60' (en función s sensaciones) cada semana intercalándolo a día 4 y el día 5

Semana 1:

• Día 1: 45' footing
• Día 2: 30' footing + 2x(5x200m a 100% VAM, r = 30seg footing), R = 3' footing entre series
• Día 3: 45' footing
• Día 4: 30' footing + Cuestas: 3x100m a 100% VAM, r = 100m footing + 10' footing + 2x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10' footing
• Día 5: 30' footing + 15' a 80% VAM + 5' footing

Semana 2:

• Día 1: 30' footing + 2x(5x300m a 95% VAM, r = 1' footing), R = 3' footing entre series
• Día 2: 30' footing
• Día 3: 30' footing + 2x(6x300m a 100% VAM, r = 40seg footing), R = 3' footing entre series
• Día 4: 45' footing
• Día 5: 30' footing + Cuestas: 4x100m a 100% VAM, r = 100m footing + 10' footing + 2x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10' footing

Semana 3:

• Día 1: 30' footing
• Día 2: 30' footing + 20x100m a 100% VAM, r = 22seg footing
• Día 3: 45' footing
• Día 4: 30' footing + Cuestas: 5x100m a 100% VAM + 10' footing + 3x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing entre series + 10' footing
• Día 5: 20' footing + 6x300m a 95% VAM, r = 1' footing + 3' footing + 6x200m a 100% VAM, r = 40seg footing

Semana 4:

• Día 1: 30' footing + 20x100m a 100% VAM, r = 20seg footing
• Día 2: 1h10 footing
• Día 3: 20' footing + cuestas: 6x100m a 100% VAM + 10' footing + 2x100m multisaltos, r = 100m footing + 3x100m skipping, r = 100m footing + 3x100m talón glúteo, r = 100m footing entre series + 10' footing
• Día 4: 30' footing
• Día 5: 30' footing + 2000m a 85% VAM + 5' footing + 7x300m a 95% VAM, r = 100m footing

Semana 5:

• Día 1: 20' footing + 7x200m a 100% VAM, r = 30' footing
• Día 2: 40' footing
• Día 3: 20' footing + cuestas: 2x100m, r = 100m footing + 2x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10' footing
• Día 4: 20' footing + Test VAM de  5  minutos+ 1000m a 95% VAM o carrera de 5km

 

 

Semana 6:

• Día 1: 60' footing + 10x100m a 100% VAM, r = 100m footing
• Día 2: 45' footing
• Día 3: 20' footing + 3x800m a 90% VAM, r = 1'30seg footing + 3' footing + 6x400m a 95% VAM, r = 1' footing
• Día 4: 30' footing
• Día 5: 20' footing + cuestas: 7x100m a 100% VAM, r = 100m footing + 5x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m   footing + 10' footing

Semana 7:

• Día 1: 45' footing + 10' a 80% VAM + 5' footing + 5' a 85% VAM
• Día 2: 45' footing
• Día 3: 20' footing + cuestas: 8x100m a 100% VAM, r = 100 m footing + 5x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10' footing
• Día 4: 30' footing
• Día 5: 20' footing + 2x(8x200m 100% VAM, r = 100m footing), r = 3' footing entre series

Semana 8:

• Día 1: 45' footing
• Día 2: 20' footing + 10' a 90% VAM + 5' footing + 8x300m a 95% VAM, r = 100m footing
• Día 3: 1h10 footing
• Día 4: 30' footing + cuestas: 5x100m a 100% VAM, r = 100m footing + 10' footing + 4x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10' footing
• Día 5: 45' footing

Semana 9:

• Día 1 : 60' footing
• Día 2: 20' footing + 15x100m, r = 100m footing
• Día 3: 20' footing + 5' a 90% VAM
• Día 4: 20' footing + 5x100m a 100% VAM, r = 100m footing
• Día 5: COMPETICIÓN 10km

Semana 10:

• Día 1 : 40' footing
• Día 2: 20' footing + 1000m a 90% VAM|95% VAM, r = 3' footing + 4x500m a 90% VAM, r = 1' footing
• Día 3: 45' footing
• Día 4: 30' footing + cuestas: 7x100m a 100% VAM, r = 100m footing + 10' footing + 4x100m multisaltos, r = 100m footing + 3x100m skipping, r = 100m footing + 3x100m talón glúteo, r = 100m footing + 10' footing
• Día 5: 60' footing

Semana 11:

• Día 1: 45' footing + 10x100m a 100% VAM, r = 100m footing
• Día 2: 20' footing + 12x300m a 95% VAM, r = 100m footing
• Día 3: 45' footing
• Día 4: 30' footing + cuestas: 8x100m a 100% VAM, r = 100m footing + 10' footing + 6x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10' footing
• Día 5: 30' footing + 6km en aceleración progresiva de 70% VAM a  90% VAM

Semana 12 :

• Día 1: 45' footing
• Día 2: 20' footing + 10x100m a 100% VAM, r = 100m footing
• Día 3: 20' footing + 5x100m a 100% VAM, r = 100m footing
• Día 4: COMPETICIÓN 10km