LOAD MICROCYCLE: 10K EXAMPLE (TRANSFORMATION MESOCYCLE)

Hi guys!

Like the other post, here we talk about a concrete situation, we continue with our sports man example of training, this time with 4 sessions of transformation microcycle.

These workouts belong to sessions 29, 30, 31and 32, just 2 weeks before to begin realization microcycle. As we did in the previous post, these sessions have different objectives, in which we tried to develop more specific strength, technique and endurance according to all performance factors we talked in older posts.

Objective: Resistance strength improvement.

Warm up: -10’ Run -Dynamic stretching -Joint movility

Main part: -Strength training 2. 3 sets per exercise 15-17 repetitions at 40%, 50% y 50% respectively.

Cooldown: -15’ Soft run -Static stretching

Observations:

Subjective perception:  3

Objective: To increase anaerobic capacity.

Warm up: -10’ Run -Dynamic stretching -Joint movility

Main part:   -6x6’  ANT resting 8’ soft run

Cooldown: -15’ Soft run -Static stretching

Observations:

Subjective perception: 4

Objetive: Resistance strength improvement.

Warm up: -10’ Run -Dynamic stretching -Joint movility

Main part: -Strength circuit 1. 3 sets per exercise of 15-17 repetitions at 40%, 50% y 50% respectively. -Abd circuit

Cooldown: -15’ Soft run -Static stretching

Observations:

Subjective perception: 4

Objective: Improvement of aerobic capacity and VO2max.

Warm up: -10’ Run -Dynamic stretching -Joint movility

Main part: -Running 3km at 3’38 (VAM) + 3km at 5’11’’(AET-ANT)+ 3km at 3’38

Cooldown: -15’ Soft run -Static stretching

Observations:

Subjective perception: 4,5

In the previous post you’ll find the link to the strength workouts.

Next post will talk about tapering and we’ll see an example related with these last entrances.