WEEK PLANNING FOR INDIVIDUAL WORK

DAY 1

WARM UP
- JOGGING AND ARTICULAR MOBILITY.
- STRETCHING: LEG MUSCLES.

PRINCIPAL BLOCK
AEROBIC ENDURANCE
-10´JOGGING
-DINAMIC STRETCHING
- 15’ INTERVÁLIC ENDURANCE METHOD
Running continusly with high rithm with changes in the intensity:
1’ 60%
1’ 70%
1’ 80%
5x(1’+1’+1’)

PREVENTION BLOCK
CORE REGION
-ABDOMINAL PACK X 3 SERIES= HIGH ZONE 30 – 30 – 30 + LOW ZONE 40 + 10
- LATERAL ABDOMINAL 30 – 30 X 2 SERIES
 WEEK PLANNING FOR INDIVIDUAL WORK
DAY 2

WARM UP
- JOGGING AND ARTICULAR MOBILITY.
- STRETCHING: LEG MUSCLES.

PRINCIPAL BLOCK
AEROBIC ENDURANCE
-10´JOGGING
-DINAMIC STRETCHING LEG MUSCLES.
- 2 x 12’ AERÓBIC ENDURANCE WITH HIGH RITHM CONTINUE
- 50’ PLAY ANOTHER SPORT (SWIMMINGPOOL, WALKING IN THE MOUNTAIN, TENNIS,…)

PREVENTION BLOCK
CORE REGION
3 SERIES DE 10 3 SERIES DE 30 3 SERIES DE 20
REP SEG SEG
 WEEK PLANNING FOR INDIVIDUAL WORK
DAY 3

WARM UP
- JOGGING AND ARTICULAR MOBILITY.
- STRETCHING: LEG MUSCLES.

PRINCIPAL BLOCK
AEROBIC ENDURANCE
-10´JOGGING
-DINAMIC STRETCHING LEG MUSCLES.
- INTERVAL TRAINING SPRINTS RSA
10x50m Sprints with 1’ recovering between every repetition

PREVENTION BLOCK
CORE REGION
KEEP POSITION

3 SERIES DE 30 2 SERIES DE 30 3 SERIES DE 30

SEG X LADO SEG SEG
 WEEK PLANNING FOR INDIVIDUAL WORK
DAY 4

WARM UP
- JOGGING AND ARTICULAR MOBILITY.
- STRETCHING: LEG MUSCLES.
3
ROUND

PRINCIPAL PLOCK
POWER VELOCITY
STAGES
-SKIPPING LATERAL  CIRCUIT CHANGING
DIRECTION
- SHORT SPRINTS GOING ON AND BACK +
SPRINT 15m
FLEXIONES
-FLEXION 10 REP + ACTIVATION SQUARE

PREVENTION BLOCK

3 SERIES DE CADA
UNA 1 MIN POR
SERIE
 WEEK PLANNING FOR INDIVIDUAL WORK
DAY 5

WARM UP
- JOGGING AND ARTICULAR MOBILITY.
- STRETCHING: LEG MUSCLES.

PRINCIPAL BLOCK
AEROBIC ENDURANCE
-10´JOGGING
-DINAMIC STRETCHING LEG MUSCLES.
- INTERVAL TRAINING SPRINTS RSA
10x50m Sprints with 1’ recovering between every repetition

PREVENTION BLOCK
CORE REGION
KEEP POSITION

3 SERIES DE 30 2 SERIES DE 30 3 SERIES DE 30

SEG X LADO SEG SEG