Xyoo Plan & Periodization

Txhawm rau kom ntseeg tau tias koj yuav nyob hauv koj qhov zoo tshaj plaws ntawm kev sib tw hnub, koj tus kws qhia yuav pib tsim ib txoj kev npaj txhua xyoo rau koj, suav nrog koj cov txheej txheem sib tw thiab ntau theem ntawm kev cob qhia.

Haiv neeg ABC
Peb muab cov kev sib tw uas koj xav khiav hauv koj txoj kev npaj kev cob qhia ua rau lawv sib tw A, B thiab C haiv neeg.

Ib haiv neeg: Cov kev sib tw tseem ceeb uas peb yuav xyuas kom koj nyob rau hauv qhov chaw siab tshaj thiab npaj kom ua tau zoo dua koj tus kheej.
B haiv neeg: Cov haiv neeg zoo ib yam li A nyob rau hauv cov nqe lus ntawm kev ncua deb, qhov siab nce, struts thiab lwm yam uas koj yuav sim cov tswv yim, cov khoom siv, pace thiab lwm yam rau siv nyob rau hauv koj cov haiv neeg A.
C haiv neeg: Cov haiv neeg uas yuav tsis hloov peb txoj kev npaj thiab peb yuav muab lawv tso rau hauv koj txoj kev npaj.

Lub Sijhawm Kev Kawm Txuj Ci, Lub Sijhawm Pib (1-3 lub hlis)

Kev txhim kho ntawm lub cev zoo.
Ua haujlwm ntawm Tsis muaj zog (hauv kev txav mus los thiab lub zog).
Lub cev muaj pes tsawg leeg hloov kho / txhim kho (kev cob qhia thiab khoom noj khoom haus).
General puag lub zog.
Kev cob qhia ntawm ko taw pob taws pob taws.

Phase Kev cob qhia dav dav, Lub Sijhawm tshwj xeeb (1-3 lub hlis)

Kev cob qhia ntawm qhov pib (aerobic / anaerobic).
Kev cob qhia ntawm VO2 max.
Kho qhov kev cob qhia volyme rau cov hom phiaj thiab keeb kwm kev ncaws pob.
Max zog qis lub cev, CORE, thiab kev khiav haujlwm tshwj xeeb.

Kev sib tw, Kev sib tw ua ntej (4-6 lub lis piam)

Kev cob qhia kev sib tw siv zog thiab pacing.
Kev cob qhia lwm yam kev sib tw cov ntsiab lus (suab, khoom noj khoom haus, khoom siv).
Tuav cov qib zog thiab plyometrics.

Kev Sib Tw Qib, Tapering + Kev Sib Tw (1-2 lub lis piam)

Kho ntim thiab siv thaum lub sij hawm tapering.
Mus txog hnub kev sib tw nrog qhov siab tshaj plaws ntawm kev tawm dag zog, kev txhawb siab, lub zog tag nrho, qib thiab lub xeev kev noj qab haus huv.
Cov lus qhia noj zaub mov, ua ntej thiab thaum sib tw.

Hloov pauv theem - Hloov pauv & Rov qab

Cov pob qij txha thiab cov leeg pob txha.
Rov qab ua haujlwm tsis tu ncua ntawm lub cev thiab cov hlab plawv.
Khoom noj khoom haus txheej txheem tom qab haiv neeg.

Fitness, Form & Fatique

Txhawm rau txhim kho thiab tswj kev cob qhia kev cob qhia rau txhua tus neeg ncaws pob, thiab kom paub tseeb tias peb cov neeg ncaws pob nyob hauv qib zoo Qoj, thiab npaj tau zoo kom muaj peev xwm ua tau lawv txoj kev npaj A thiab B kev sib tw nrog lub ncov ntawm daim ntawv, peb siv Trainingpeks platform ua ib qho cuab yeej, ua hauj lwm nrog cov tsis FITNESS, FATIQUE thiab FORM. Nyeem ntxiv txog seb peb ua li cas ntawm no. Kev sib tw ntawm Koj Qhov Zoo Tshaj >>