LOAD:gradual
PROGRAMMING: multi-year
PRINCIPLE: adequacy of load in relation to age.
As can be seen from the table below, the relationship is inversely proportional between the length of the exercise and the period of solicitation of a mechanism and the recovery intervals, to restore the energy system and therefore be able to proceed to repeat the same exercise. (C3 will have a different approach).
|
Typology |
Abbreviation |
Distance |
Recovery between repetitions |
|
Aerobic resistance |
A1 - A2 |
Variable |
Low (5" - 10") |
|
Anaerobic threshold |
B1 |
1500 MT - 3000 MT |
da 15" - 20" |
|
Vo2 Max |
B2 |
1000 MT - 2500 MT |
da 40" - 1' |
|
Lactacid capacity |
C1 |
MAX. 1000 MT |
In relation to distance |
|
Lactate Max |
C2 |
400 MT |
COMPLETE RECOVERY |
|
Speed |
C3 |
300 MT - 400 MT |
From 45" upwards depending on distance |
|
Category |
Seats |
Duration |
km/Sed |
A2 - B1 |
B2 |
C1 |
C2 |
Technique |
|
ES. B |
4 |
1h. 15' |
2 - 2,5 km. |
Prevalent |
- |
- |
- |
Fundamental |
|
ES. A |
5 |
1h. 30' |
±4 km |
2 Km. |
Training Stress |
Training Stress |
Training Stress |
Fundamental |
|
RAG. |
6 |
2h. |
±5 km |
2,5 - 3 km. |
1 - 1,5 km. |
600 / 800 MT. |
200 /400 MT |
Relevant in time and manner |
|
JUN. |
6 - 8 |
2h. ± |
±7 km |
3,5 km. |
1,6 - 1,8 km. |
800 MT/ 1 km. |
400 / 500 MT. |
Relevant in the way |
|
ASS. |
12 |
2h 30' |
±7 km |
4 -4,5 km. |
2 - 2,5 km. |
1 - 1,2 km. |
600 / 800 MT. |
Relevant in the way |
1
2
3
