際際滷

際際滷Share a Scribd company logo

Training Log

Download as RTF, PDF
K
krisung

This document outlines a weekly workout schedule that includes weightlifting, plyometrics, swimming, biking, roller skiing, running, rowing, hiking, and hill training exercises performed at varying intensities from 60-90% over the course of Monday to Saturday. Testing is scheduled once every 4 weeks to track progress.

1 of 1
Download to read offline
Name:___________ Date: Monday Tuesday Wednesday Thursday Friday Saturday WORKOUT Weightlifting 10 exs x15-20 reps, 3 sets. 2xwk Weightlifting Plyometrics-1xwk, 8 reps, 3-4 sets, Strength training, Double polling, hills. Swim-Distance, 60 min, 60-80% Swim- Intervals 5-10 min, 4-6x, 80-90% Biking, distance, 1-5 hours, 60-80% Roller-Ski-Skate, 1-2.5 Hours, 60-80% Roller-Ski-Classic, 1-2.5 Hours, 60-80% Bounding with poles, Trail run, 80-90% Running, distance 60-80% (able to talk) Aerobic, Elliptical, 30-60min, 60-80% Rowing, Interval 5minx4-8 reps, 80-90% Rowing, 10-15000 m, 60-80% Hiking, 2-5 hours Hill Training, 1-5 min intervals, 4-10 reps, 90% Testing, once every 4 wk TOTALS

More Related Content

Training Log

  • 1. Name:___________ Date: Monday Tuesday Wednesday Thursday Friday Saturday WORKOUT Weightlifting 10 exs x15-20 reps, 3 sets. 2xwk Weightlifting Plyometrics-1xwk, 8 reps, 3-4 sets, Strength training, Double polling, hills. Swim-Distance, 60 min, 60-80% Swim- Intervals 5-10 min, 4-6x, 80-90% Biking, distance, 1-5 hours, 60-80% Roller-Ski-Skate, 1-2.5 Hours, 60-80% Roller-Ski-Classic, 1-2.5 Hours, 60-80% Bounding with poles, Trail run, 80-90% Running, distance 60-80% (able to talk) Aerobic, Elliptical, 30-60min, 60-80% Rowing, Interval 5minx4-8 reps, 80-90% Rowing, 10-15000 m, 60-80% Hiking, 2-5 hours Hill Training, 1-5 min intervals, 4-10 reps, 90% Testing, once every 4 wk TOTALS