Monthly Training Plan

There will be no training on the following dates:

  • Saturday 20th April 2019
  • Wednesday 24th April 2019
  • Saturday 27th April 2019
  • Saturday 25th May 2019
  • Saturday 29th June 2019

April Training Plan

 

Mon 1stTues 2ndWed 3rdThurs 4thSat 6th
V02 FC/BCLP IMA2 No 1Sprint RPT o/cSpeed No 1
Mon 8thTues 9thWed 10thThurs 11thSat 13th
AT o/cV02 No 2Choice RPT o/cA1 FCEndurance RPT o/c
Mon 15thTues 16thWed 17thThurs 18thSat 20th
Sprint RPT o/cA1 o/cA2 o/cA1 + RS o/cNo Training
Mon 22ndTues 23rdWed 24thThurs 25thSat 27th
A1 IMAT BC/BRSNo trainingLP Fly/BCNo Training
Mon 29thTues 30thWed 1stThurs 2ndSat 4th
Sprint RPT IMA2 No 4AT No 2+3V02 o/cLT FC

Monthly Plan Description

Aerobic low intensity (A1)= Base conditioning and technical training; warm-up and warm-down and aerobic development (A2)= Base aerobic training. Improves cardio-respiratory system; enhances Lactate Removal Optimal intensity for development of aerobic capacity. HR (heart rate) should be >50 bbm (beats below maximum)

Aerobic Maintenance/ Development (A2)= Base aerobic training. Improves cardio-respiratory system; enhances Lactate Removal. HR should be 40-50 bbm

Anaerobic Threshold (AT)= Maximal Lactate Steady State where Lactate production = lactate removal. Optimal intensity for development of aerobic capacity. HR should be 20-30 bbm

Aerobic overload (VO2)= High intensity work at approximately VO2max. This type of training includes Heart Rate and Vcrit sets. It improves VO2max and aerobic power. HR should be 5-20 bbm

Lactate Production (LP)= Training intensity results in the maximal speed of lactate build up. Enhances rate of glycolytic energy production. HR should be 5-15 bbm

Lactate Tolerance (LT)= High intensity work with medium rest to improve buffering. Developing the ability to tolerate lactate/acidity in the muscle. High intensity, short duration, long rest repeats. Designed to improve alactic energy production (APT-PC), neuromuscular coordination and fast-twitch muscle fiber recruitment. HR should be 0-10 bbm

Race Pace Training (RPT)= Like USRPT but used alongside other types of sets in a training plan. RPT sets target specific events. It trains your mind and body to cope and adapt to your specific race pace.

Sprinting (Speed)= High intensity, short duration, long rest repeats. It is designed to improve alactic energy production (ATP-PC), neuromuscular coordination and fast-twitch muscle fiber recruitment.

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