Training Plan Example
The following training plan comes from the first of four preparatory plans.
the first week
One hour on Monday, with a heavy load (no more than 5 kg/11 pounds)
20 minutes relax swimming training
Twenty-minute throwing equipment training (light weight equipment) on Tuesdays
1 hour training project training
Wednesday 45 minutes on the road
Thursday 1 hour loop training
20 minutes swimming training
Friday 90 minutes 10 kg / 22 pounds with a quick walk
45 minutes throwing equipment training or aerobics
Saturday 1 hour highway run
Closed on Sunday
fifth week
Stretch 30 minutes on Monday
1 hour mountain run (without weight)
Tuesday 45 minutes swimming training
45 minute cycling training
Wednesday 2 hours 10 kg (22 pounds) Mountain weight walk
Thursday 1 hour throwing equipment training
1 hour stretch training
Friday 1 hour loop training
1 hour cycling training
One hour on Saturday, the road runs as hard as possible
Closed on Sunday
Week 9
45 minutes on Monday swimming training
1 hour road to relax
90-minute jogging training on Tuesday
Wednesday 2 hours 13 kg (30 pounds)
30 minutes swimming training
Thursday 1 hour throwing equipment training and 45 minutes ring training
Fight 90 minutes on a roundabout or gently ramped ride on Friday
2 hours on Saturday 13 kg (30 pounds) over the mountain
Closed on Sunday
The fourteenth week
5 hours on Monday 16 kg (35 pounds) of weight-bearing zip training, preferably across a fan-shaped triangle or other destination where the selection training passes. (Now you should combine running and weighting)
30 minutes stretching exercise
Tuesday 45 minutes of relaxation training
3 to 4 hours load and mountain training with alternative firearms
Wednesday 30 minutes of loose swimming training
Three to four hours of weight-bearing and training with alternative firearms in the selection area such as Black Mountain. It's best to add some directions to practice
Thursday 3-4 hours 18 kg (40 pounds) of weight and mountain training with alternative firearms in Brecon Beacons
30 minutes stretch training
Friday 1 hour cycling or swimming relaxation training
(At this time, you need to arrange more rests in your training program, because it is only a few weeks since you left Herford, so avoid excessive training)
4 hours on Saturday 18 kg (40 pounds) weight-bearing and mountain training with alternative guns in Brecon Beacons. Keep pace to ensure that you can run 12 miles
Closed on Sunday
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