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  • Trabajoe.f Jorgemartin (1) .Odt

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    Jorge Martin Lara
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    The document outlines an 8-week endurance, strength, and flexibility training program. It provides a sample endurance training schedule with target heart rate zones and session frequency. For strength training, it lists muscle groups and recommends 8-12 repetitions of 8-10 dynamic exercises per muscle group, 2-3 sessions per week using weight that allows 12 repetitions. For flexibility training, it lists the same muscle groups and recommends stretches held for 10-15 seconds in both an easy and developmental stretch position without bouncing or pain.

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    The document outlines an 8-week endurance, strength, and flexibility training program. It provides a sample endurance training schedule with target heart rate zones and session frequency. For strength training, it lists muscle groups and recommends 8-12 repetitions of 8-10 dynamic exercises per muscle group, 2-3 sessions per week using weight that allows 12 repetitions. For flexibility training, it lists the same muscle groups and recommends stretches held for 10-15 seconds in both an easy and developmental stretch position without bouncing or pain.

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    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
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    6 views1 page

    Trabajoe.f Jorgemartin (1) .Odt

    Uploaded by

    Jorge Martin Lara
    The document outlines an 8-week endurance, strength, and flexibility training program. It provides a sample endurance training schedule with target heart rate zones and session frequency. For strength training, it lists muscle groups and recommends 8-12 repetitions of 8-10 dynamic exercises per muscle group, 2-3 sessions per week using weight that allows 12 repetitions. For flexibility training, it lists the same muscle groups and recommends stretches held for 10-15 seconds in both an easy and developmental stretch position without bouncing or pain.

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    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
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    of 1

    ENDURANCE TRAINING

    MONDAY WEDNESDAY FRIDAY SUNDAY

    TIME (MINUTES):20 TIME (MINUTES):45 TIME (MINUTES):30 TIME (MINUTES):35


    Target Zone= between 60-80% MHR Maximun Heart Rate= 220-age (Ex: 220-16= 114) 3-5 sessions / week 8 Weeks Continuous (without rest intervals)
    STRENGTH TRAINING
    DELTOID TRICEPS BICEPS UPPER BACK PECTORAL ABDOMINAL LOWER BACK QUADRICEPS HAMSTRINGS CALVES

    8-10 Dynamic Exercises. Moderate speed of execution. Wide range of movement. 8-12 repetitions. 2-3 sessions / week How much Weight? = 12 repetitions
    FLEXIBILITY (SUPPLENESS) TRAINING
    DELTOID TRICEPS BICEPS UPPER BACK PECTORAL ABDOMINAL LOWER BACK QUADRICEPS HAMSTRINGS CALVES

    Stretching (Bob Anderson). Easy Stretch (10-15 seconds)+Developmental Stretch (10-15 seconds & 2-3 cm further). Relaxed and sustained. No bouncing / pain
    HEALTH RELATED FITNESS PROGRAM. ENDURANCE + STRENGTH + FLEXIBILITY WORKOUT

    Jorge Martín Lara 4º ESO D # 22

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