Shirye-shiryen Shekara & Tsawon Lokaci

Don tabbatar da cewa zaku kasance cikin mafi kyawun yanayin ku a ranar tsere, kocinku zai fara ƙirƙirar muku tsari na shekara, gami da tsarin tserenku da matakan horo daban-daban.

Farashin ABC
Muna ba da damar tseren da kuke son shiga cikin shirin horonku wanda ya raba su zuwa tseren A, tseren B da C.

• A Race: Manyan tsere inda za mu tabbatar da cewa kuna cikin yanayin kololuwa kuma a shirye ku ke da fifikon kanku.
• Gasar B: Wasan tsere masu kama da A dangane da nisa, samun tsayi, ƙasa da sauransu inda zaku gwada dabaru, kit, taki da sauransu don amfani da su a cikin tseren A ku.
• Wasannin C: Wasannin da ba za su canza tsarinmu ba kuma za mu haɗa su cikin shirin horonku.

Matakin Horarwa Gabaɗaya, Lokacin Tushen (watanni 1-3)

• Gabaɗaya haɓaka yanayin yanayin jiki.
• Yi aiki akan raunin (A cikin motsi da ƙarfi).
• Abubuwan da ke tattare da jiki / haɓakawa (horo da abinci mai gina jiki).
• Ƙarfin tushe na gaba ɗaya.
• Horar da tsarin ƙafar ƙafar ƙafa.

Matakin Horon Gabaɗaya, Takamaiman Lokaci (watanni 1-3)

• Horar da ƙofa (aerobic / anaerobic).
• Horar da VO2 max.
• Daidaita volyme horo zuwa burin da kuma tarihin 'yan wasa.
• Ƙarfin ƙananan jiki, CORE, da ƙayyadaddun ƙayyadaddun aiki.

Matakin Gasa, Pre-Gasa (makonni 4-6)

• Ƙarfin gasar horarwa da taki.
• Horar da wasu cikakkun bayanai na gasar (kasa, abinci mai gina jiki, kayan aiki).
• Rike matakan ƙarfi da plyometrics.

Matsayin Gasa, Tapering + Gasar (makonni 1-2)

• Daidaita ƙara da ƙarfi yayin tapering.
• Isa ranar tsere tare da kololuwar dacewa, kuzari, cikakken kuzari, matakai da yanayin lafiya.
• Jagoran abinci mai gina jiki, kafin da lokacin tsere.

Juyin Juya - Canji & Farfadowa

• Hadin gwiwa da dawo da tsoka.
• Mai da aiki na yau da kullun na gabobin jiki da tsarin jijiyoyin jini.
• Hanyar abinci mai gina jiki bayan tsere.

Fitness, Form & Fatique

Domin ingantawa da sarrafa nauyin horo ga kowane ɗan wasa, da kuma tabbatar da cewa 'yan wasanmu suna cikin kyakkyawan matakin. Fitness, kuma sun shirya sosai don samun damar yin shirinsu na tseren A da B tare da kololuwar Form, Muna amfani da dandamali na Trainingpeks azaman kayan aiki, muna aiki tare da sigogi FITNESS, FATIQUE da FORM. Kara karantawa game da yadda muke yi anan. Race a Mafi kyawun ku >>