Bækkelagets SK - Orientering

Bækkelagets SK - Orientering

Trainings and infos for Jr/Sr week 9:

Postet av Bækkelagets SK - Orientering den 23. Feb 2015




Tuesday 24/02/2015 :
This Tuesday, some more sprint training in Lamberseter. After Sprinter Mario Kart, it will be Indiana Jones. Several sprint and its different "ecosystems" : forest, fake fences, ...
18h30 ready, Skullerud

Thursday 26/01/2015 :
Back on tracks. Exercises and intervals. Intervals = 6x800m I=95% R=3' (active) Why those exercises ? to work on our running pattern + "cost of running" + plyometric to develop our lower body. Why intervals ? To improve our VO2max (=our cylindre capacity), and depending of the intensity to improve either our aerobic endurance or our anaerobic capacity.
18h00 ready, Bislett

REMINDERS

The common trainings, Tuesday and Thursday, are great smile emoticon but not enough for those of you who wants to perform in the competitions.

Of course it all depends of your possibilities (job/family/etc) and the time you want to spend on training.

But let's suggest a good base. Beside the technical training on Tuesday, and the physical training on Thursday working on the running economy through the small exercises and the VO2max through the intervals.

It would be useful to place one session a week focusing on the anaerobic threshold (controversial term ; but the idea here is the intensity of running you can keep for about 40min), by running either fartlek (outdoor, carry on fast runs of 3' and easy run of 2', despite the profile of the terrain ; on or outside the paths) or long intervals like : [2 to 4] x [6 to 10]min at 85-90% HRmax Rest=5min.

And on the week-end a long and slow/easy training to work on the endurance. It can even be done not running but skiing, or whatever you like. Long n time. But remember taking it easy, you must be with easy breathing, being able to chat with your training partner.

We could also add a strength training if we have more time. Strength has 2 main goals. And being the most sexy this summer on the beach is not one of them. Sorry. The two goals are :
A - decreasing the running cost. For exampple doing some squats. But be careful to work on a fairly high intensity. <5RM. In order for your training to conclude in central adaptations (neuro, coordination, ...) amd not peripheral (fibres, ..).
B - prophylaxis (=preventing injuries). Detecting muscular/elasticity/postural "unbalances" and working on it.

We could also add some uphill-intervals ([6-10]x[1-3min] 95-100% HRmax. Rest=time ran/2 + 30''.

And don't forget : if you want more technical training than only the Tuesday one, you can come and ask me for more. Making clean orienteering is the priority, before running fast. Most of the physical trainings can be combined with technical work.

'Trainings and infos for Jr/Sr week 9: Tuesday 24/02/2015 : This Tuesday, some more sprint training in Lamberseter. After Sprinter Mario Kart, it will be Indiana Jones. Several sprint and its different "ecosystems" : forest, fake fences, ... 18h30 ready, Skullerud Thursday 26/01/2015 : Back on tracks. Exercises and intervals. Intervals = 6x800m I=95% R=3' (active) Why those exercises ? to work on our running pattern + "cost of running" + plyometric to develop our lower body. Why intervals ? To improve our VO2max (=our cylindre capacity), and depending of the intensity to improve either our aerobic endurance or our anaerobic capacity. 18h00 ready, Bislett REMINDERS The common trainings, Tuesday and Thursday, are great :) but not enough for those of you who wants to perform in the competitions. Of course it all depends of your possibilities (job/family/etc) and the time you want to spend on training. But let's suggest a good base. Beside the technical training on Tuesday, and the physical training on Thursday working on the running economy through the small exercises and the VO2max through the intervals. It would be useful to place one session a week focusing on the anaerobic threshold (controversial term ; but the idea here is the intensity of running you can keep for about 40min), by running either fartlek (outdoor, carry on fast runs of 3' and easy run of 2', despite the profile of the terrain ; on or outside the paths) or long intervals like : [2 to 4] x [6 to 10]min at 85-90% HRmax Rest=5min. And on the week-end a long and slow/easy training to work on the endurance. It can even be done not running but skiing, or whatever you like. Long n time. But remember taking it easy, you must be with easy breathing, being able to chat with your training partner. We could also add a strength training if we have more time. Strength has 2 main goals. And being the most sexy this summer on the beach is not one of them. Sorry. The two goals are : A - decreasing the running cost. For exampple doing some squats. But be careful to work on a fairly high intensity. <5RM. In order for your training to conclude in central adaptations (neuro, coordination, ...) amd not peripheral (fibres, ..). B - prophylaxis (=preventing injuries). Detecting muscular/elasticity/postural "unbalances" and working on it. We could also add some uphill-intervals ([6-10]x[1-3min] 95-100% HRmax. Rest=time ran/2 + 30''. And don't forget : if you want more technical training than only the Tuesday one, you can come and ask me for more. Making clean orienteering is the priority, before running fast. Most of the physical trainings can be combined with technical work.'



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