Utilitaires

Outils Astuces

The Sprint Triathlon plan | Week 26 |

Week > 26 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 400 Swim 6 x 100 w/10 sec between each - odds: 25 Kick, 25 right arm only, 25 left arm only, 25 swim - evens: 100 IM (25 fly, 25 back, 25 breast, 25 free) Main set Each pair of two 150's include...

The Sprint Triathlon plan | Week 27 |

Week > 27 Race Week Monday Swimming 0:45 Warm up : 400 Swim 12 x 50 on 1:00 alternate as follows: 25 Kick - 25 Swim; 25 Drill - 25 Swim; 50 Swim Main set : 6 x 50 w/15 sec rest - rotate twice through: 1 easy, 1 moderate, 2 fast but in control 200 easy with perfect...

Microcycle d'entraînement des nageurs 2 – 4 séances 4 semaines

Microcycle d'entraînement natation "standard" : 2 Organisation : 4 Séances hebdomadaires 4 Semaines d'entraînement Jour -1- Jour -2- Jour -4- Jour -6- SEMAINE 1 Endurance Base Vitesse Seuil fondamentale Technique Pointe Anaérobie 2500 600 1500 2500 SEMAINE 2 Endurance...

Microcycle d'entraînement des nageurs 4 – 4 séances 4 semaines

Microcycle d'entraînement natation "standard" : 4 Organisation : 4 Séances hebdomadaires 4 Semaines d'entraînement Jour -1- Jour -2- Jour -4- Jour -6- SEMAINE1 Endurance Base Multiformes Vitesse fondamentale Technique Quatre nages Pointe 3000 1000 2500 1500 SEMAINE2...

Microcycle d'entraînement des nageurs 6 – 4séances 6 semaines

Microcycle d'entraînement natation "standard" : 6 Organisation : 4 Séances hebdomadaires 6 Semaines d'entraînement Jour -1- Jour -2- Jour -4- Jour -6- SEMAINE1 Endurance Base Multiformes Seuil fondamentale Technique Quatre nages Anaérobie 3000 1000 3000 3000 SEMAINE2...

Microcycle d'entraînement des nageurs 8 4 séances 6 semaines

Microcycle d'entraînement natation "standard" : 8 Organisation :  4 Séances hebdomadaires  6 Semaines d'entraînement SEMAINE 1 Endurance Base Multiformes Seuil fondamentale Technique Quatre nages Anaérobie 3500 1000 3000 3500 SEMAINE 2 Vitesse Base Endurance...

Microcycle d'entraînement des nageurs 11 – 4 séances 8 semaines

Microcycle d'entraînement natation "standard" : 11 Organisation : 4 Séances hebdomadaires 8 Semaines d'entraînement Jour -1- Jour -2- Jour -4- Jour -6- SEMAINE1 Endurance Base Multiformes Seuil fondamentale Technique Quatre nages Anaérobie 4000 1500 3500 4000 SEMAINE2...

A propos de la construction du nageur

Principe de base de la formation Sportive : - c'est un Un engagement Collectif et individuel à long terme entre plusieurs acteurs : - "Athlète - Entraîneur - Parents - club ...etc" Etapes de la formation et de la construction du nageur : S'amuser et s'épanouir grâce à...

Processus anaérobie et aérobie en natation

% d'intervention des processus anaérobie et aérobie en natation 10 Se20 Se30 Se55 Se1 Min1,5 Min2 Min3 Min ANAEROBIE 85% 80% 76% 71% 70% 60% 50% 40% AEROBIE 15% 20% 24% 29% 30% 40% 50% 60%

Youth Level Pre-Season training Macrocycle 1 1

Youth Level Pre-Season training Macrocycle 1 Weeks 22-26 of Macrocycle 1 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2...

Youth Level Pre-Season training Macrocycle 1

Youth Level Pre-Season training Macrocycle 1 Weeks 22-26 of Macrocycle 1 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2...

Youth Level In-Season training Macrocycle 2

Youth Level In-Season training Macrocycle 2 Weeks 37-41(or longer) for Macrocycle 2 of In-season training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete in straight sets with 60 seconds rest between sets. Bounding 1....

Youth Level In-Season training Macrocycle 1

Youth Level In-Season training Macrocycle 1 Weeks 32-36(or longer) of Macrocycle 1 for In-Season training. This is a twice a week resistance training. Do 5-10 minutes of a dynamic stretching warm-up. Complete in straight sets with 30 seconds rest between sets. Squat...

Youth Level Functional training Macrocycle 1

Youth Level Functional training Macrocycle 1

Youth Level Functional training Macrocycle 1 Weeks 12-16 of Macrocycle 1 for Functional training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete straight sets with 60 seconds rest between sets. Squat Jump 1) Stand with...

Youth Level Functional training Macrocycle 2

Youth Level Functional training Macrocycle 2 Weeks 17-21 of Macrocycle 2 for Functional training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 45 60 seconds rest between sets. Complete an agility...

Youth Level Foundational training Macrocycle 2

Youth Level Foundational training Macrocycle 2 Weeks 6-11 of Macrocycle 2 for Foundational training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete supersets of 2-3 exercises with 45 seconds rest between exercises. Rest...

Youth Level Foundational training Macrocycle 1

Youth Level Foundational training Macrocycle 1 Weeks 1-5 of Macrocycle 1 for Foundational training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete supersets of 2-3 exercises with 60 seconds rest between exercises. Rest...

Youth Level Active Rest Period Macrocycle 1 & 2

Youth Level ctive Rest Period Macrocycle 1 & 2 This is a 1-2 week period of rest(with light activity) and recovery for the athletes. An active lifestyle should prevail, incorporating ingredients such as flexibility and endurance. Pick one of the exercises below...

Youth Level Active Rest Period Macrocycle 1 & 2

Youth Level ctive Rest Period Macrocycle 1 & 2 This is a 1-2 week period of rest(with light activity) and recovery for the athletes. An active lifestyle should prevail, incorporating ingredients such as flexibility and endurance. Pick one of the exercises below...

Pro Level Pre-Season training Macrocycle 2-D

Pro Level Pre-Season training Macrocycle 2-D Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a Friday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 75 seconds rest between sets. Kneel to Pushup...

Pro Level Pre-Season training Macrocycle 2-B

Pro Level Pre-Season training Macrocycle 2-B Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a Tuesday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete straight sets of 60 seconds rest between sets. Explosive Pushup 1....

Pro Level Pre-Season training Macrocycle 2-C

Pro Level Pre-Season training Macrocycle 2-C

Pro Level Pre-Season training Macrocycle 2-C Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a Thursday workout(lower body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 75 seconds rest between sets. Alternating...

Youth Level Pre-Season training Macrocycle 2

Pre-Season training Macrocycle 2 Weeks 27-31 of Macrocycle 2 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete straight sets with 60 seconds rest between sets. Complete an agility workout 2x a week....

High Level Pre-Season training Macrocycle 2-B

High School Level Pre-Season training Macrocycle 2-B Weeks 25-31 of Macrocycle 2 for Pre-Season training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets of 60 seconds...

High Level Pre-Season training Macrocycle 2-A

High Level Pre-Season training Macrocycle 2-A

-175- High School Level Pre-Season training Macrocycle 2-A Weeks 25-31 of Macrocycle 2 for Pre-Season training. This is a 3 times a week program(Mondays-Wednesdays-Fridays), with Tuesdays for agility workout. Thursdays and Sundays off. This is a Monday and Friday...

High Level Pre-Season training Macrocycle 1-C

High Level Pre-Season training Macrocycle 1-C

-175- High School Level Pre-Season training Macrocycle 1-C Weeks 19-24 of Macrocycle 1 for Pre-season training. This is a Friday workout(lower back, lats, biceps, abs). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 60 seconds...

High Level Pre-Season training Macrocycle 1-B

-175- High School Level Pre-Season training Macrocycle 1-B Weeks 19-24 of Macrocycle 1 for Pre-Season training. This is a Wednesday workout(chest, shoulders, triceps). Perform 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 60 seconds...

High Level Pre-Season training Macrocycle 1-A

High School Level Pre-Season training Macrocycle 1-A Weeks 19-24 of Macrocycle 1 for Pre-Season training. This is a 3 times a week resistance program(Mondays, Wednesdays and Fridays), with Tuesdays for agility workout.Thursdays and Sundays off. This is a Monday...

High Level In-Season training Macrocycle 2-A

-175- High School Level In-Season training Macrocycle 2-A Weeks 38-43 of Macrocycle 2 for In-Season training. This is a 2x a week workout. Do 5-10 minutes of a dynamic warm-up to start workout. Rest 30 seconds between sets. Balance on extreme balance board 1. Start by...

Functional training Macrocycle 1-B

-175- High School Level Functional training Macrocycle 1-B Weeks 13-18 of Macrocycle 1 for Functional training. This is a Wednesday workout(chest shoulders, triceps). Perform 5-10 minutes of a dynamic warm-up. Complete in straight sets with 60 seconds rest between...

Foundational training Macrocycle 2-B

Foundational training Macrocycle 2-B

High School Level Foundational training Macrocycle 2-B Weeks 7-12 of Macrocycle 2 for Foundational training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 45...

Foundational training Macrocycle 2-C

Foundational training Macrocycle 2-C

High School Level Foundational training Macrocycle 2-C Weeks 7-12 of Macrocycle 2 for Foundational training. This is a Friday workout(lower back, lats, abs, biceps). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 60...

Foundational training Macrocycle 2-A

High School Level Foundational training Macrocycle 2-A Weeks 7-12 of Macrocycle 2 for Foundational training. This is a 3 times a week resistance training program(Mondays-Wednesdays-Fridays. This is a Monday workout(quads, abs, hams, calves, neck). Complete agility...

Foundational Macrocycle 1-B

Foundational Macrocycle 1-B

-175- High School Level Foundational training Macrocycle 1-B Weeks 1-6 of Macrocycle 1 for Foundational training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 45...

Foundational Macrocycle 1-C

Foundational Macrocycle 1-C

-175- High School Level Foundational training Macrocycle 1-C Weeks 1-6 of Macrocycle 1 for Foundational training. This is a Friday(lower back, lats, biceps, abs and neck). Do 5-10 minutes of a dynamic warm-up to start workout. Complete straight sets with 60 seconds...

Foundational Macrocycle 1-A

-175- High Level Foundational training Macrocycle 1-A Weeks 1-6 of Macrocycle 1 for Foundational training. This is a 3 times a week resistance program(Mondays-Wednesdays-Fridays), with Mondays for quads, hams, calves, abs; Wensdays for chest, shoulders, triceps, and...

Active Rest Period Macrocycle 1 & 2

Active Rest Period Macrocycle 1 & 2 Complete 1-2 weeks after every foundational, functional and pre-season level. This is the opportunity for the athletes to rest and recover. No type of streneous exercise should be performed. Pick any one of the exercises below...

Active Rest Period Macrocycle 1 & 2

Active Rest Period Macrocycle 1 & 2 Complete 1-2 weeks after every foundational, functional and pre-season level. This is the opportunity for the athletes to rest and recover. No type of streneous exercise should be performed. Pick any one of the exercises below...

Pro level Functional training Macrocycle 1-B

Pro level Functional training Macrocycle 1-B

Pro level Functional training Macrocycle 1-B Weeks 13-18 of Macrocycle 1 for Functional training. This is a Tuesday/Friday(upper body) workout. Perform 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 60 seconds rest between sets....

Pro Level Pre-Season training Macrocycle 1-D

Pro Level Pre-Season training Macrocycle 1-D

Pro Level Pre-Season training Macrocycle 1-D Weeks 25-30 of Macrocycle 1 for Pre-Season training. This is a Friday workout(upper body). Perform 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets of 60 seconds rest between sets. Explosive...

Pro Level Pre-Season training Macrocycle 2-A

Pro Level Pre-Season training Macrocycle 2-A Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a double split program(lower body, upper body), with Mondays-Thursdays for lower body, and Tuesdays-Fridays for upper body. Tuesdays/Fridays are for speed/agility...

Pro Level Pre-Season training Macrocycle 1-B

Pro Level Pre-Season training Macrocycle 1-B

Pre-Season training Macrocycle 1-B Weeks 25-30 of Macrocycle 1 for Pre-Season training. This is a Tuesday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start your workout. Complete in straight sets with 60 seconds rest between sets. Explosive Start...

Pro Level Pre-Season training Macrocycle 1-C

Pro Level Pre-Season training Macrocycle 1-C

Pro Level Pre-Season training Macrocycle 1-C Weeks 25-30 of Macrocycle 1 for Pre-Season training. This is a Thursday workout(lower body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 60 seconds rest between sets. Single Leg Hop...

Pro Level In-Season training Macrocycle 2-B1

Pro Level In-Season training Macrocycle 2-B Weeks 42-46 (or longer) of Macrocycle 2 for In-season training. This is a 2x a week workout. Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 30 seconds rest between...

Pro Level Pre-Season training Macrocycle 1-A

Pre-Season training Macrocycle 1-A Weeks 25-30 of Macrocycle 1 for Pre-Season training. This is a double split program(lower body/upper body), with Mondays and Thursdays for lower body, while Tuesdays and Fridays are for upper body work. Tuesday/Fridays are also...

Pro Level In-Season training Macrocycle 2-B

Pro Level In-Season training Macrocycle 2-B Weeks 42-46 (or longer) of Macrocycle 2 for In-season training. This is a 2x a week workout. Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 30 seconds rest between...

Pro Level In-Season training Macrocycle 1-A

Pro Level In-Season training Macrocycle 1-A Weeks 37-41(or longer) of Macrocycle 1 for In-Season training. This is a 2x a week workout. Complete 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 30 seconds rest between...

Pro Level Functional training Macrocycle 2-C

Pro Level Functional training Macrocycle 2-C Weeks 19-24 of Macrocycle 2 or Functional training. This is Thursday workout(lower body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises....

Pro Level Functional training Macrocycle 2-D

Pro Level Functional training Macrocycle 2-D Weeks 19-24 of Macrocycle 2 for Functional training. This is a Friday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45 seconds rest between...

Outils et astuces – Vidéos Nataswim

Outils