0
alex1
Kuronga Kwegore & Periodization

Kuronga Kwegore & Periodization

Kuti uve nechokwadi chekuti iwe uchave uri muchimiro chako chakanakisa pazuva remujaho, murairidzi wako anotanga kukugadzirira hurongwa hwegore, kusanganisira ajenda yako yemujaho uye zvikamu zvakasiyana zvekudzidziswa.

Mijaho ABC
Isu tinotarisisa mijaho yaunoda kumhanya mairi kuchirongwa chako chekudzidziswa tichichipwanya kuita A mijaho, B mijaho uye C mijaho.

  • A Races: Mijaho mikuru uko isu tichava nechokwadi chekuti uri muchimiro chepamusoro uye wakagadzirira kuzviita iwe pachako.
  • B Mijaho: Mijaho yakafanana neA maererano nedaro, kureba, terrain zvichingodaro. kwauchaedza nzira, kit, kumhanya nezvimwe zvekushandisa mumijaho yako A.
  • C Mijaho: Mijaho isingazogadzirise kuronga kwedu uye isu tichaabatanidza muchirongwa chako chekudzidzisa.

General Training Phase, Base Period (1-3 mwedzi)

  • General kunatsiridza muviri muviri.
  • Shanda pane Utera (Mukufamba uye kusimba).
  • Kugadziriswa kwemuviri / kuvandudzwa (kudzidziswa uye kudya).
  • General base simba.
  • Kudzidziswa kwemakumbo emakumbo emakumbo.

General Training Phase, Yakananga Period (1-3 mwedzi)

  • Kudzidziswa kwezvikumbaridzo (aerobic/anaerobic).
  • Kudzidziswa kweVO2 max.
  • Chinja kurovedza volyme kune zvinangwa uye nhoroondo yemumhanyi.
  • Simba rakawanda rakadzika muviri, CORE, uye kumhanya chaiko.

Makwikwi Phase, Pre-Competitive (4-6 mavhiki)

  • Kukwikwidzana kwekudzidzira kusimba uye kufamba.
  • Kudzidzira mamwe mashoko emakwikwi (nzvimbo, chikafu, midziyo).
  • Kubata masimba masimba uye plyometrics.

Makwikwi Phase, Tapering + Makwikwi (1-2 mavhiki)

  • Rongedza vhoriyamu uye kusimba panguva yekutepa.
  • Svika zuva remujaho nepamusoro pekusimba, kukurudzira, simba rakazara, mazinga uye hutano.
  • Nhungamiro dzekudya, pre uye panguva yemujaho.

Shanduko chikamu - Shanduko & Kudzoreredza

  • Majoini uye tsandanyama kupora.
  • Dzorera kushanda nguva dzose kwenhengo dzemuviri uye yemwoyo system.
  • Nutrition guidelines post race.

Fitness, Form & Fatique

Kuti tikwanise uye kudzora mutoro wekudzidziswa kumutambi wega wega, uye kuve nechokwadi chekuti vatambi vedu vari padanho rakanaka re kugwinya, uye vakanyatsogadzirira kuti vakwanise kuita mijaho yavo yakarongwa A uye B nepamusoro pe fomu, tinoshandisa chikuva cheTrainingpeks sechishandiso, tichishanda nemaparameter FITNESS, FATIQUE uye FORM. Verenga zvakawanda pamusoro pekuti tinozviita sei pano. Mujaho pane Zvakanakisa >>