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  • Program de Pregatire Pentru Vacanta Iarna 2022 U 19

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    herisflavius0
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    The document outlines a 4-week training program for an U19 football team. Each week follows the same schedule, with daily sessions focusing on foam rolling, aerobics, high-intensity workout, body weight training, core workout, and stretching. The aerobics program progresses each week with longer intervals at a faster pace. High-intensity days include short intense intervals. Core and stretching sessions are included every day to support development.

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    Program de Pregatire Pentru Vacanta Iarna 2022 u 19

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    The document outlines a 4-week training program for an U19 football team. Each week follows the same schedule, with daily sessions focusing on foam rolling, aerobics, high-intensity workout, body weight training, core workout, and stretching. The aerobics program progresses each week with longer intervals at a faster pace. High-intensity days include short intense intervals. Core and stretching sessions are included every day to support development.

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    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
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    6 views14 pages

    Program de Pregatire Pentru Vacanta Iarna 2022 U 19

    Uploaded by

    herisflavius0
    The document outlines a 4-week training program for an U19 football team. Each week follows the same schedule, with daily sessions focusing on foam rolling, aerobics, high-intensity workout, body weight training, core workout, and stretching. The aerobics program progresses each week with longer intervals at a faster pace. High-intensity days include short intense intervals. Core and stretching sessions are included every day to support development.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
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    of 14

    EG A T I R E P EN T R U

    PROGRAM DE PR
    VACA N TA I A R N A 2 0 2 2

    GRUPA U 19
    FC BACAU

    Serban
    Preparator fizic: Neamtu
    SAPTAMANA 1

    ZI/ORA LUNI MARTI MIERCURI JOI VINERI SAMBATA DUMINICA

    10:00 Program rola Program rola Program rola de Program rola Program rola Program rola LIBER
    de spuma de spuma spuma de spuma de spuma de spuma

    10:20 Aerob 1 HIGH INTENSITY Aerob 1 BODY CORE Program


    WORKOUT WORKOUT stretching

    19:30 Program Program Program Program Program


    stretching stretching stretching stretching stretching
    SAPTAMANA 2

    ZI/ORA LUNI MARTI MIERCURI JOI VINERI SAMBATA DUMINICA

    10:00 Program rola Program rola Program rola de Program rola Program rola Program rola LIBER
    de spuma de spuma spuma de spuma de spuma de spuma

    10:20 Aerob 2 HIGH INTENSITY Aerob 2 BODY CORE WORKOUT Program


    WORKOUT WORKOUT stretching

    19:30 Program Program Program Program Program


    stretching stretching stretching stretching stretching
    SAPTAMANA 3

    ZI/ORA LUNI MARTI MIERCURI JOI VINERI SAMBATA DUMINICA

    10:00 Program rola Program rola Program rola de Program rola Program rola Program rola LIBER
    de spuma de spuma spuma de spuma de spuma de spuma

    10:20 Aerob 3 HIGH INTENSITY Aerob 3 BODY Core Program


    WORKOUT WORKOUT stretching

    19:30 Program Program Program Program Program


    stretching stretching stretching stretching stretching
    SAPTAMANA 4

    ORA/ZIUA LUNI MARTI MIERCURI JOI VINERI SAMBATA DUMINICA

    10:00 Program rola Program rola Program rola de Program rola Program rola Program rola LIBER
    de spuma de spuma spuma de spuma de spuma de spuma

    10:20 Aerob 4 HIGH INTENSITY Aerob 4 BODY CORE WORKOUT Program


    WORKOUT WORKOUT stretching

    19:30 Program Program Program Program Program


    stretching stretching stretching stretching stretching
    AEROB 1 AEROB 2 AEROB 3 AEROB 4

    6 minute alergare usoara 6 minute alergare usoara 6 minute alergare usoara 6 minute alergare usoara
    8 minute incalzire atletica 8 minute incalzire atletica 8 minute incalzire atletica 8 minute incalzire atletica
    3 x 17 minute ATU 2/4 4 x 14 minute 3 x 12 minute 5 x 9 minute
    3` pauza intre serii 1`30`` in 2/4 + 30`` 3/4 3 minute 2/4 + 6 minute 2 minute 2/4 + 5 minute
    4` pauza intre serii 40`` 2/4 + 20`` ¾ + 3 minute 30`` 2/4 + 15`` ¾ + 2 minute
    2/4 2/4
    3` pauza intre serii 3` pauza intre serii
    PROGRAM
    STRETCHING
    U 15 – U 17 – U 19
    PROGRAM
    CORE
    U 19
    CORE
    WORKOUT
    U 19
    HIGH
    INTENSITY
    WORKOUT
    U 19

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