Preparatore Atletico

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Paul Gotsis - Soccer Conditioning Specialist

Τρίτη, 5 Δεκεμβρίου 2017

Fartlek Field Circuit without ball (4)

Today I propose a Navetta Calcio (Fartlek Field Circuit) for the training of Metabolic Power. The Navetta Calcio consists in executing a circuit where inside there are CdS on the 20 meters run at submaximal speed, CdD> 30 °, lengthening on 40 meters and recoveries interspersed with a slow run and a walk.2x5 / 6 repetitions with recovery between the 3'30 "series. Total time of a single shuttle 1’ The work consists in executing the circuit 5/6 times continuously.Total Distance Circuit :220m (Polar Team Pro  Gps  ) . 1 Set :6 Repetitions = 290-370m  19-25km/h

4 "of walking
5 "of CdD> 30 ° in a triangle
5 "slow Jogging
3 "of walking
8 "of extension on 40 meters
5 "of walking
8 "of CdS on 20 meters
10 "slow jogging
2 "of walking
3 "of CdD> of 30 °
2 "slow jogging in deceleration
5 "of final walking.

**The final recovery (at the end of the completion of the single shuttle) of 5 "of step must be added to the 4" walking initials. The rigidity in keeping the time unaffected is not always constructive because the athlete according to my humble opinion if he puts 1 "-2" more or less does not make a crime but adjusts the time according to his skills and his perception of effort at that particular moment.
Search  Prof. Gianluca Angelicchio