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  • ZZ Pe Term 3

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    Attribution Non-Commercial (BY-NC)
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    2K vizualizări2 pagini

    ZZ Pe Term 3

    Încărcat de

    api-235588125

    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca DOCX, PDF, TXT sau citiți online pe Scribd
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    din 2

    Week 1 Session 1 Jog 3km Flexibility Circuit 7 x 100m easy pace(60-75% intensity, 1:3 work : rest ratio) Exercise

    cise circuit No.1 Session concludes with 4v4 game Session 2 Flexibility Circuit 10 x 250m (95% intensity, 1:5 work : rest ratio) Exercise circuit No.1 Cool Down : Light 15 minute jog Session 3 Jog 3km Flexibility Circuit Weight Session (Muscular Endurance) Cool Down : Light 15 minute jog Week 3 Session 1 Jog 3km Flexibility Circuit 9 x 100m easy pace (60-75% intensity 1:3 work ratio) Exercise circuit No.1 Sessions conclude with 4v4 game Session 2 Flexibility Circuit 10x300m (95% intensity, 1:5 work ratio) Exercise circuit No.1 Cool down: Light 10 minute jog Session 3 Jog 3km Flexibility circuit Weight Session (Muscular endurance) Cool down: Light 20 minute jog

    Week 2 Session 1 Jog 3km Flexibility Circuit 7 x 100m easy pace(60-75% intensity, 1:3 work : rest ratio) Exercise circuit No.1 Session concludes with 4v4 game Session 2 Flexibility Circuit 10 x 250m (95% intensity, 1:5 work : rest ratio) Exercise circuit No.1 Cool Down : Light 15 minute jog Session3 Jog 3km Flexibility Circuit Weight Session (Muscular Endurance) Cool Down : Light 15 minute jog Week 4 Session 1 Jog 3km Flexibility Circuit 10 x 80m easy pace (60-75% intensity 1:3 work ratio) Exercise circuit No.1 Sessions conclude with 4v4 game Session 2 Flexibility Circuit 9x250m (95% intensity, 1:5 work ratio) Exercise circuit No.2 Cool down: Light 10 minute jog Session 3 Jog 3km Flexibility circuit Plyometric Patterns Cool down: Light 25 minute jog

    Week 5 Session 1 Jog 3km Flexibility Circuit 12 x 60m easy pace (60-75% intensity 1:3 work ratio) Exercise circuit No.1 Sessions conclude with 4v4 game Session 2 Flexibility Circuit 9x200m (95% intensity, 1:5 work ratio)

    Week 6 Session 1 Jog 3km Flexibility Circuit 12 x 40m easy pace (60-75% intensity 1:3 work ratio) Exercise circuit No.1 Sessions conclude with 4v4 game Session 2 Flexibility Circuit 9x100m (95% intensity, 1:5 work ratio)

    Exercise circuit No.2 Cool down: Light 10 minute jog Session 3 Jog 3km Flexibility circuit Plyometric patterns Cool Down: Light jog for 30 minutes

    Exercise circuit No.2 Cool down: Light 10 minute jog Session 3 Jog 3km Flexibility circuit Plyometric patterns Cool Down: Light jog for 40 minutes

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