Today
I propose a Navetta Calcio (Fartlek Field Circuit) for the training of
Metabolic Power. The Navetta Calcio consists in executing a circuit where
inside there are CdS on the 20 meters run at submaximal speed, CdD> 30 °,
lengthening on 40 meters and recoveries interspersed with a slow run and a
walk.2x5 / 6 repetitions with recovery between the 3'30 "series. Total
time of a single shuttle 1’ The work consists in executing the circuit 5/6
times continuously.Total Distance Circuit :220m (Polar Team Pro Gps ) . 1 Set :6 Repetitions = 290-370m 19-25km/h
4
"of walking
5
"of CdD> 30 ° in a triangle
5
"slow Jogging
3
"of walking
8
"of extension on 40 meters
5
"of walking
8
"of CdS on 20 meters
10
"slow jogging
2
"of walking
3
"of CdD> of 30 °
2
"slow jogging in deceleration
5
"of final walking.
**The final recovery
(at the end of the completion of the single shuttle) of 5 "of step must be
added to the 4" walking initials. The rigidity in keeping the time
unaffected is not always constructive because the athlete according to my
humble opinion if he puts 1 "-2" more or less does not make a crime
but adjusts the time according to his skills and his perception of effort at
that particular moment.
Search :allenamentofisico.blogspot.gr Prof. Gianluca Angelicchio
