TR. DE FORÇA PARA A CORRIDA - 2X POR SEMANA - 9 SEMANAS - 1ª FASE - ESTABILIZAÇÃO E RESISTÊNCIA
TR. DE FORÇA PARA A CORRIDA - 2X POR SEMANA - 9 SEMANAS - 1ª FASE - ESTABILIZAÇÃO E RESISTÊNCIA
Length
9 Weeks
Plan Description
PORTUGUÊS
Esta planilha é para você que está iniciando no treinamento de força direcionado para a corrida e necessita construir uma base sólida para evoluir na corrida e nos exercícios de força!
Nossos planos de treinos são focados nas fases do treinamento de força.
1ª - Estabilização e resistência
2ª - Força máxima
3ª - Potência
4ª - Manutenção
Seu plano comtempla a fase de ESTABILIZAÇÃO E RESISTÊNCIA:
O objetivo desta fase é desenvolver a eficiência neuromuscular,
estabilidade e força funcional. Deve-se abordar desequilíbrios das forças
e fraquezas musculares que predispõem o atleta a lesões.
CARACTERÍSTICAS:
- Repetições e séries _ Repetições elevadas e baixas séries
- Intervalos e cargas _ Curtos intervalos de descanso e cargas leves
INGLÊS
This worksheet is for you who are starting out in strength training aimed at running and need to build a solid foundation to progress in running and strength exercises!
Our training plans are focused on the phases of strength training.
1st - Stabilization and resistance
2nd - Maximum strength
3rd - Power
4th - Maintenance
Your plan includes the STABILIZATION AND RESISTANCE phase:
The objective of this phase is to develop neuromuscular efficiency,
stability and functional strength. Strength imbalances must be addressed
and muscle weaknesses that predispose the athlete to injuries.
CHARACTERISTICS:
- Reps and sets _ High reps and low sets
- Intervals and loads _ Short rest intervals and light loads
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x2
|
01:18:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:18:00 | 00:40:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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