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  • 6 Week Pap

    Încărcat de

    Gordon Bruce
    25 vizualizări2 pagini
    This document outlines a 6-week training plan that includes pair throws, track runs of varying distances, interval training, agility runs, plyometrics, circuit training, games, and fitness testing. The plan progresses the distance and intensity of runs and interval training every 2 weeks. Fitness is tested in weeks 3 and 6 through 12-minute runs, star agility tests, and throwing assessments to track improvements over time. The goal is to enhance aerobic endurance, agility, and throwing skills for the sport of ultimate.

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    6 WEEK PAP

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    This document outlines a 6-week training plan that includes pair throws, track runs of varying distances, interval training, agility runs, plyometrics, circuit training, games, and fitness testing. The plan progresses the distance and intensity of runs and interval training every 2 weeks. Fitness is tested in weeks 3 and 6 through 12-minute runs, star agility tests, and throwing assessments to track improvements over time. The goal is to enhance aerobic endurance, agility, and throwing skills for the sport of ultimate.

    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca DOCX, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    25 vizualizări2 pagini

    6 Week Pap

    Încărcat de

    Gordon Bruce
    This document outlines a 6-week training plan that includes pair throws, track runs of varying distances, interval training, agility runs, plyometrics, circuit training, games, and fitness testing. The plan progresses the distance and intensity of runs and interval training every 2 weeks. Fitness is tested in weeks 3 and 6 through 12-minute runs, star agility tests, and throwing assessments to track improvements over time. The goal is to enhance aerobic endurance, agility, and throwing skills for the sport of ultimate.

    Drepturi de autor:

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

    NAME

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    PAIR THROWS 5mins PAIR THROWS 5mins PAIR THROWS 5mins 2400M TRACK RUN SOCIAL TOUCH REST DAY
    WEEK 2400M TRACK RUN BEFORE SCHOOL
    1 TAGET: UNDER 15MIN LONG INTERVAL TR. 20mins SHORT INTERVAL TR. 20mins T AGILITY RUNS X 5 20mins COUSINS 21ST
    BEFORE SCHOOL 8AM SHUTTLES 10M 20M 30M X 3 198M RUN ULTI FIELD 3 X 75% ZIG ZAG COURSE 20m X 5 ULTIMATE THEORY P3 CHURCH
    90/% EFFORT WALK BACK REST 30S EFFORT HR TZ 70% CONE JUMP & SPRINT 40m X 3 HOMEWORK
    ULTIMATE THEORY P2 RECOVERY. HR TZ 80-90% Work rate- aim for sub 60s WORK PAKN SAV
    BREAD BASKET DRILL 3 PERSON / DIAMOND DRILL
    WORK PAKN SAV GAME 10mins GAME 10mins GAME 20mins

    PAIR THROWS 5mins PAIR THROWS 5mins PAIR THROWS 5mins 2400M TRACK RUN (6laps) SOCIAL TOUCH REST DAY
    WEEK 2400M TRACK RUN BEFORE SCHOOL
    2 TARGET : UNDER 15 MIN LONG INTERVAL TR. 20mins SHORT INTERVAL TR. 20mins T AGILITY RUNS X 5 20mins MOVIES WITH RALPHEL
    BEFORE SCHOOL SPRINT 10M 20M 30M X 5 198M RUN ULTI FIELD 3 X @75% ZIG ZAG COURSE 20m X 5 ULTIMATE THEORY P3 CHURCH
    90/% EFFORT WALK BACK REST 30S EFFORT HR TZ 70% 10 CONE JUMP & SPRINT 40m X 3 HOMEWORK
    ULTIMATE THEORY P2 RECOVERY. HR TZ 80-90% Work rate- aim for sub 60s LUNCTIME THROWS

    WORK PAKN SAV BREAD BASKET DRILL 3 PERSON / DIAMOND DRILL GAME 20mins WORK PAKN SAV
    GAME 10mins
    GAME 10mins

    TESTING TESTING PAIR THROWS 5mins 2800M TRACK RUN (7laps) SOCIAL TOUCH REST DAY
    WEEK ULTIMATE THEORY P2 AEROBIC ENDURANCE AGILITY BEFORE SCHOOL
    3 CIRCUIT TRAINING WITH PARTNER DINNER PARTY WITH
    WORK PAKN SAV 12MIN RUN STAR AGILITY 6 STATIONS 3x 20mins ULTIMATE THEORY P3 STAN CHURCH
    TARGET 18.5 Secs HOMEWORK
    TARGET 2400M GAME 20mins WORK PAKN SAV
    TESTING THROWS
    SIDEARM 15Mtrs
    TARGET 7/10

    PAIR THROWS 5mins PAIR THROWS 5mins PAIR THROWS 5mins REST DAY
    WEEK TRIG 4.8KM RUN 2800M TRACK RUN (7laps) SOCIAL TOUCH
    4 TARGET UNDER 30MIN LONG INTERVAL TR. 20mins SHORT INTERVAL TR. 20mins PLYOMETRICS 20Mins BEFORE SCHOOL
    BEFORE SCHOOL 8AM SPRINT 10M 20M 30M 40M X 5 198M RUN ULTI FIELD 6 X 75% 15 CONE JUMPS AND SPRINT 40M X 5 CHURCH
    90/% EFFORT WALK BACK REST 20 Sec EFFORT HR TZ 20M HOPS OVER HURDLES X 5 ULTIMATE THEORY P3 HOMEWORK
    ULTIMATE THEORY P2 RECOVERY. HR TZ 80-90% 70% Work rate- aim for sub 60s 10M LADDER SPRINTS X 5
    WORK PAKN SAV
    WORK PAKN SAV DIAMOND DRILL 3 PERSON / DIAMOND DRILL GAME 20mins
    GAME 10mins GAME 10mins

    TRIG 4.8KM RUN PAIR THROWS 5mins PAIR THROWS 5mins PAIR THROWS 5mins REST DAY
    WEEK TARGET: UNDER 30MIN 3200M TRACK RUN (8laps) SOCIAL TOUCH
    5 BEFORE SCHOOL 8AM LONG INTERVAL TR. 20mins SHORT INTERVAL TR. 20mins PLYOMETRICS 20Mins BEFORE SCHOOL
    SPRINT 10M 20M 30M 40M X 5 198M RUN ULTI FIELD 6 X 75% 15 CONE JUMPS AND SPRINT 40M X 5 CHURCH
    90/% EFFORT WALK BACK REST 20 Sec EFFORT HR TZ 20M HOPS OVER HURDLES X 5 ULTIMATE THEORY P3 HOMEWORK
    ULTIMATE THEORY P2 RECOVERY. HR TZ 80-90% 70% Work rate- aim for sub 60s 10M LADDER SPRINTS X 5
    WORK PAKN SAV
    WORK PAKN SAV DIAMOND DRILL 3 PERSON / DIAMOND DRILL GAME 20mins
    GAME 10mins GAME 10mins

    TESTING TESTING PAIR THROWS 5mins 3200M TRACK RUN (8laps) REST DAY
    WEEK AEROBIC ENDURANCE AGILITY BEFORE SCHOOL SOCIAL TOUCH
    6 ULTIMATE THEORY P2 FULL GAME 30mins
    12MIN RUN STAR AGILITY ULTIMATE THEORY P3 CHURCH
    WORK PAKN SAV TARGET 18.0 Secs HOMEWORK
    TARGET 2600M WORK PAKN SAV
    TESTING THROWS
    SIDEARM 15Mtrs
    TARGET 9 / 10

    Ensure you have included the following in your training planner-


    Dates, times and length of trainings, rest days, other commitments , sport. work
    MOTs Fitness Activities showing progressive overload every 2 weeks (target HR , reps, sets, work rate, times etc)
    Checkpoints, week 3 & 6, Fitness testing, measurements, data, targets tournament.

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