Post on 04-Jul-2015
description
transcript
Macrociclo trimestral de entrenamiento
Atleta:+
Sud
Fecha Lu 29 5 12 19 26 3 10 17 24 31 7 14
Do 4 11 18 25 2 9 16 23 30 6 13 20
Microciclo 1 2 3 4 5 6 7 8 9 10 11 12
Mesociclo UNO DOS TRES
Período
Volumen 1510 1677 11421 51 80 115 89 107 146 128 84 89 89 81 63
2 68 139 132 94 124 142 120 94 91 91 77 38
3 97 123 117 97 95 106 117 103 102 95 93 54
4 86 62 88 72 72 83 85 71 66 45 40 28
Vol.Semanal 302 404 452 352 398 477 450 352 348 320 291 183
% Volumen 20 27 30 23,3 24 28 27 21 30 28 25,5 16
Intensidad 1 65 68 72 71 72 74 75 71 72 72 71 70
2 65 71 73 72 73 72 75 72 73 73 71 68
3 69 71 71 69 72 72 72 71 72 70 69 69
4 95 97 97 97 98 97 96 96 95 97 97 95
% Tec/Fuer 39 54 55 52 58 60 55 51 52 56 54 55
Prep.Especial Período Competitivo Preparación Básica
Gustavo Majauskas 18/1 al 11/4
Competencias
Fecha:
1 2 3 4 5 6 7 8 9 10 11 12
0
20
40
60
80
100
120
140
160
Vo
lum
en
Microciclo
Variación semanal de los volúmenes por ejercicio
Mac Pesas
Microciclo deportes acíclicos
VO2SuperSubSuper18hs
Técnico/
Táctico
Técnico/
Táctico
Técnico/
Táctico
Técnico/
Táctico16hs
AlmuerzoAlmuerzoAlmuerzoAlmuerzoAlmuerzoAlmuerzoAlmuerzo12.30
SubTécnico/
TácticoResist.
Interm
Resist.
Interm
Resist.
Interm.
Técnico/
Táctico10hs
SubResist.
IntermPlioTécnico/
Táctico
Técnico/
Táctico
Técnico/
TácticoPlio9.30
hs
Resist.
Interm
Técnico/
Táctico
Sob 2Sob 1PlioSob 2Sob 18hs
DomingoSábadoViernesJuevesMiércolesMartesLunesHs
Sistema de Arcadi Vorobiov
105%/180%/2 x n100%/2 x nSemana 10
80%/2 x n95%/3 x n80%/2 x nSemana 9
95%/2 x n80%/2 x n90%/4 x nSemana 8
80%/2 x n90%/3 x n80%/2 x nSemana 7
90%/2 x n80%/2 x n85%/5 x nSemana 6
80%/2 x n85%/4 x n80%/2 x nSemana 5
85%/3 x n80%/2 x n85%/2 x nSemana 4
80%/2 x n80%/6 x n80%/2 x nSemana 3
80%/5 x n80%/2 x n80%/4 x nSemana 2
80%/2 x n80%/3 x n80%/2 x nSemana 1
Día 3Día 2Día 1
Versiones sistema Vorobiov
80%/2 x n95%/3 x n80%/2 x nSemana 9
105%/180%/2 x n100%/2 x nSemana 10
95%/2 x n80%/2 x n90%/4 x nSemana 8
80%/2 x n90%/3 x n80%/2 x nSemana 7
105%/180%/2 x n100%/2 x n90%/2 x n80%/2 x n85%/5 x nSemana 6
80%/2 x n95%/3 x n80%/2 x n80%/2 x n85%/4 x n80%/2 x nSemana 5
90%/4 x n80%/2 x n85%/5 x n85%/3 x n80%/2 x n85%/2 x nSemana 4
Día 3
Día 2Día 1Día 3
Día 2Día 1
Variación de carga simple
0102030405060708090
100
Sem 1 Sem2 Sem 3 Sem 4 Sem 5 Sem 6
Día 1Dia 2
Variaciones de carga simples
Día 1
• Series de a 8
• Series de a 6• Series de a 5
• Series de a 4
• Series de a 6
• Series de a 3
Día 2
• Series de a 6
• Series de a 4• Series de a 3
• Series de a 2
• Series de a 4
• Series de a 1