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Home Entrenamientos Planes pretemporada Pretemporada 3 y 4 sesiones semana Plan pretemporada, 3 a 4 sesiones, 12 a 15 semanas, VAM mas 18km/h (plan 703)

Plan pretemporada, 3 a 4 sesiones, 12 a 15 semanas, VAM mas 18km/h (plan 703)

Plan de 3 semanas de alcanze de forma fisica corecta antes el plan pretemporada.

Semana 1

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 45' footing

Semana 2

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 15x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 30' footing + 10' a 80% VAM + 5' footing

Semana 3

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 15x100m a 100% VAM, r =75m footing, + 5' footing
  • Dia 3 : 20' footing + Prueba VAM de 3' + 5' footing

 

 

Plan y preparacion de pretemporada

Para entrenarse 4 vecez a la semana, añadir un dia con footing de 30 a 60 minutos al medio del dia 2 y 3

Semana 1 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 2x(6x200m) a 100% VAM, r =30' footing; R = 3' footing + 5' footing
  • Dia 3 : 30' footing + 6x600m a 90% VAM, r = 1' footing + 5' footing

 

Semana 2 :

  • Dia 1 : 30' footing + 7x300m 100% VAM, r = 1' footing + 3' footing + 5x400m 95% VAM, r = 1' footing + 5' footing
  • Dia 2 : Cuestas  : 4x100m a 100% VAM, r = 100m footing + 10' footing + 2x100m multisaltos, r = 100m footing + 2x100m subida de rodilla , r = 100m footing + 2x100m tacon/gluteo, r = 100m footing + 10' footing
  • Dia 3 : 30' footing + 5x200m a 100% VAM, r =30'' footing + 1'30'' footing + 2000m a 90% VAM + 3' footing + 5x300m a 100%, r = 1' footing + 5' footing

 

Semana 3 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 10' a 85% VAM + 3' footing + 6' a 85% VAM + 5' footing
  • Dia 3 : 20' footing + 2x(6x300m) a 90% VAM, r = 1' footing, R = 3' footing + 5' footing

 

Semana 4 :

  • Dia 1  : Cuestas  : 6x100m a 100% VAM, r = 100m footing + 10' footing + 3x100m multisaltos, r = 100m footing + 3x100m subida de rodilla , r = 100m footing + 3x100m tacon/gluteo, r = 100m footing + 10' footing
  • Dia 2 : 1h10 footing
  • Dia 3 : 30' footing + 5x200m a 100% VAM, r = 30'' footing + 1'30 footing + 2x1000m a 90% VAM, r = 2' + 2' footing + 5x200m a 100% VAM, r = 30'' footing + 30'' footing + 1000m a 90% VAM + 5' footing

 

Semana 5 :

  • Dia 1 : 20' footing + 7x300m 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 40' footing
  • Dia 3 : 20' footing + Prueba VAM de 3' + 2000m a 85/90% VAM + 5' footing (o Carrera de 5km )

 

Semana 6 :

  • Dia 1 : 60' footing + 2x(10x100m) 100% VAM, r = 100m footing, R = 3' footing + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 20' footing + 3x(3x600m) a 90% VAM, r = 50" footing, R = 3' footing+ 5' footing

 

Semana 7 :

  • Dia 1 : 45' footing + 10' a 80% VAM+ 5' footing + 10' a 85% VAM + 5' footing
  • Dia 2 : Cuestas  : 8x100m a 100% VAM, r = 100m footing + 10' footing + 4x100m multisaltos, r = 100m footing + 3x100m subida de rodilla , r = 100m footing + 3x100m tacon/gluteo, r = 100m footing + 10' footing
  • Dia 3 : 20' footing + 2x(10x200m) 100% VAM, r =,100m footing, R = 3' footing + 5' footing

 

Semana 8 :

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 6x200m a 100% VAM, r = 30'' footing +, 1'15" footing + 2000m a 85/90% VAM + 3' footing + 1000m a 90% VAM + 2' footing + 5x200m a 100% VAM, r = 30'' footing + 5' footing
  • Dia 3 : 30' footing + 12' a 85% VAM+ 5' footing + 12' a 85% VAM + 5' footing

 

Semana 9 :

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 15x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : Carrera 10km

 

Semana 10 :

  • Dia 1 : 40' footing
  • Dia 2 : 20' footing + 3x(8x100m) a 100% VAM, r = footing, R = 2' footing + 5' footing
  • Dia 3 : 1h10 footing

 

Semana 11 :

  • Dia 1 : 45' footing + 10x100m a 100% VAM, r = footing, R = 2' footing + 5' footing
  • Dia 2 : 20' footing + 10x400m a 95% VAM, r = 50'' footing + 5' footing
  • Dia 3 : 30' footing + 12' a 85% VAM + 5' footing + 2x7' a 90% VAM, r = 3' footing + 5' footing

 

Semana 12 :

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