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SEASON 2008/09 The following are details of the training "exhausting" to which we Submit the DT Faber and Mr. Ceccarelli 4 times a week! If you believe in long-term planning, if in your heart you want to take the place of the coaches do not miss it for anything in the world ...
For obvious reasons of space, will be published in the last 4 weeks of training so that advice to those wishing to keep track of such copying by the end of this month.
2x200 sl - 3'30 "
100 150 + 2x50 mixed sl - 2'15 "/ 1 '
out at the gym
Muscle strength is one of the most important foundations of methodology of sports because is the quality of movimento.Essa fundamental physics is in fact the cause of displacement and the speed you want to capture the different body segments. The speed of movement will always be dependent upon the strength and the brevity of its manifestation, is that the dynamics of which determines the speed of movements and their frequency should therefore be considered the actual physical quality "pure elements" of base. (Vittori)
I designed this training program for swimming by borrowing what you've learned in eight years in the disciplines of athletics track speed. The card training which follows is for a single weekly session and is clearly aimed at the development of speed strength, and then mainly to those who engages in short distances.
PERIOD OF ADJUSTMENT:
recommend starting with an adaptation period of approximately two months following hotels:
abdominal crunch
Lombari 4x10: 3x10
Chest: bench 4x8 flat
Triceps: 4x8 whisker
Ridges: Lat Machine 4x8 - 3x8 Pulley
Shoulders: Slow forward 4x8 - 3x8 Side openings
Legs: Press 45 ° 4x8 - 4x8 hamstring in the leg extension
I do not recommend the drain every 3 weeks of work due to the fact that there is only one training a week. At the end of two months of adaptation followed by a week of discharge with the same exercise carried out at 60% by weight.
The weight to be used during exercise is related to body weight of the athlete and his abilities.
abdominal crunch movements 150/200 - Abdominal side: rotations rod 1x100
(short breaks not more than 20 ")
Lombari: 2x20 with weight 5, 10, 20 kg.
Ridges: 6-4 bar-7x8-3-3-4-8 with weight in life 5, 10 kg rec. 2.5 min
Shoulders: Slow forward-7x8-3-6-4 3-4 -8rec. 2.5 min
Chest: 5x8-6-4-2-8 rec. 2.5 min
Triceps: Parallel 3xinf.
Legs: squats 5x8-6-4-2-6 rec. 3 min
In periods with changes in the number of repetitions the weight to be lift increases with decreasing repeat themselves. At the end of the period of strength training, the athlete will have to lift more weight than did at the beginning and in less time.
The weight to be used during exercise is related to body weight of the athlete and his abilities.
abdominal crunch movements 150/200 - Abdominal side: rotations rod 1x100
(short breaks not more than 20 ")
Lombari: 2x20 with weight 5, 10, 20 kg.
Ridges: bar 4x6 / 8 running as fast as possible
Circuit Freestyle:
lifted his chin barbell x 8 / 10
slow forward / back alternating with barbell free x 8 / 10
bench x 8 / 10
rower from top to bottom with wide grip x 8 / 10
triceps alternate cable x 8 / 10
exercises should be performed one after another in the order described for 5 series. rec. 3 min
Legs: Leg Extension 5x8/10 fast execution - hamstring running fast to the leg extensions 4x8
E 'can be expected during a specific period of training / recall two weeks of strength training.
The weight to be used during exercise is related to body weight of the athlete and his abilities.
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