14 ani
Viteza
V 13
10 x 30m in 3/4 P = 30 sec
10 x 30m in 2/4 + 4/4 – schimbare de directie si ritm printre 5 jaloane
asezate la 5m intre ele si la 2m (unul in stinga,
urmatorul in dreapta, etc.) fata de axa traseului
P = 30 sec
5 x 50m in 4/4 P = 30 sec
V 13 – 1 x/ saptamina
V 14
4 x 50m P = 20 sec
10 x 15m in 4/4 P = 20 sec
10 x (10 + 10m) in 4/4 P = 20 sec
4 x 5m in 3/4 P = 20 sec
V 14 – 1 x/ saptamina
Rezistenta
R 14
7 x 400m / 1min50sec P = 3min
R 14 – 1 x/ saptamina
R 15
3000m / 15min
R 15 – 1 x/ saptamina
Forta
F 20
F 20 – 1 x/ saptamina
F 21
F 21 – 1 x/ saptamina
Mixarea programelor fizice intr-un ciclu saptaminal:
– antrenamentul 1: V 13 + F 21
– antrenamentul 2: R 15 + F 21
– antrenamentul 3: V 14 + F 20
– antrenamentul 4: R 14 + F 21