HR : within the "recovery zone" and above 100 bpm

TIME: 30-45 min

EXERCISE: all body.

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DESCRIPTON: 

Breathing & mobility (5')

• 3 min breathing (4 in / 4 hold / 6 out)

• 3 favourite mobility exercise, 1 set

Recovery zone training (15-20')

• Method 1 > circuit training (all body): 3-5 exercises for 60-90". Keep your hr constant boven the 100hr.

or

• Method 2 > high/low intervals in the rec.zone: keep your hr 60" in the middle of the blue zone, then drive it up to the top of the blue zone for 60", and repeat. 3- 5 different exercise.

Strenght stimulation (5-10')

• 60-70% 1 RM

• 2-3 sets

• 8 reps max 

• Single total body exercise (jump squats, explosive push-up, box jump)

Recovery cool-down (3 - 5')

Your hr should reach within 5-10 bpm of your morning resting HR.

• Lay on the ground and focus on breathing

• SMR (foam-roll, massage)

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IN PROGRESS

This is a low to moderate intensity interval used to promote recovery as well conditioning. You want to learn to recover fast after a moderate stress.

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HR: between the recovery and the bottom of the conditioning zone.

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METHOD:

• training 10' at 70% of max intensity 

• 60" active recovery at 50% of max intensity.

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HOW LONG: 15 - 45min

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EXERCISE: biking, running.

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EVALUATION: the better the condition, the shorter is the time needed to reach the top of the zone 2, the more picks in a settled range of time.

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We will sustain high intensity over long period of time, in order to improve muscolar endurance. 

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HR: zone 3

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METHOD:  speed 30 rpm, 

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HOW LONG: 5 up to 20 min

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EXERCISE: spin bike, uphill lunge, slow pace step up

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EVALUATION: the better the condition, the longer you can do it.

The goal is to improve the elasticity and endurance of the lower body (tissues and joints), in order to decrease the risk of injury .

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METHOD:

• we use low to moderate vertical height (hurdles), 

• 8 till 15 jumps,

• good jump mechanics,

• minimum ground contact moment,

• supple movements (smooth and fluid jumps).

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HOW LONG: 5 (pre-season) up to >20 min (season)

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EXERCISE: hurdles drills, both legs contemporary, walk back to the start position (full recover).

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EVALUATION: the better the condition, the longer distance/time can you perform the exercise properly.

Also called 'red power intervals'. The goal is to train the lactic system
 

METHOD:   

• to train the lactic POWER: tempo 30”    

• to train the lactic CAPACITY: tempo 60”
   

HR : from zone 2 till zone 4/5, than back to zone 2    
 

SET: 3 till 5

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TIME: 5min per set 

30" tot 60” max speed and max intensity + 60”active recovery (till zone 2) + 120” recovery in zone 1

IMPORTANT: Maintain good technique when you are under fatigue. Stress all body or specific.

GOALS: to develop fitness, movement capacity, mental performance. To test level of conditioning.
 

HR: progressive increase till max HR.
 

WATTAGE: progressive increase till the max.
 

RECOVERY: 

Throughout breathing: 60”  

Active recovery: 120”
 

METHOD:

• reach progressively the max HR,

• stop and focus on pure recovery (60”breathing),

• than 2 min active recovery.
   

IMPORTANT: Maintain good technique when you are under fatigue. Stress the all body or specific.

IN PROGRESS

Temperature: 93.3 graden Celsius

• Get in the sauna and stay until you first break a sweat, then get out.

• Rinse off for 5-10 seconds in lukewarm water, then get out of the shower, pat yourself off, wrap a towel around yourself, and sit down for 2-3min.

• Get back in the sauna and stay for 5-10min. 

• Take another shower, this time make it as cold as possible, and stay in it for 30 sec. Let the water cover your head completely the entire time.

• Get out of the shower, pat yourself dry, wrap a towel around yourself, and sit down and relax until you stop sweating completely and your skin is dry (3-10min).

• Return to the sauna and stay in for 10-15min, then get out.

• Repeat cold shower > relax > sauna.

• Take another shower, this time make it fairly warm, and stay in for 1-2 min.

• Dry yourself completely off, lay down and relax for 5-10min.

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During cardiac output the focus is the control, under pressure, of the power output (wattage) and hr.

Train cardiovasculaire capacity in order to develop conditioning.
 

HR: zone 2 and zone 3

WATTAGE :  +2/5% per 4 week
 

TIME: >45 min

This is high intensity interval used to promote recovery as well conditioning. You want to learn to recover as fast as possible after an intensive stress.

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HR: between the recovery and the bottom of the conditionig zone.

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METHOD

• 5"maximum speed

• 60" active recovery till the top of the zone 2 (if more time is necessary for recovery, no problem)

• repeat.

HOW LONG: accord to the specific goal.

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EXCERCISE: biking, running.

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EVALUATION: the better the condition, the shorter is the time needed to reach the top of the zone 2,, the more picks in a settled range of time. 

The explosive repeat method is used to develop the ability to develop explosive endurance. At the same time, you gonna learn to recover through dynamic energy control.

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METHOD:

• 10 till 20 sets,

• 8"-10" explosive exercise

• 60" dynamic energy control (bring the hr back to zone 2)

• Achieve every time the same target (wattage or distance). 

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EXERCISE: double leg bounding

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EVALUATION: number of reps with the same power output

Also called 'green power intervals'. The goal is to train the alactic energy system (the most explosive) and to sustain power over time.

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HR: from zone 2 to zone 5 and back.

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METHOD: max intensity + max speed, short time

• to train the alactic POWER: tempo 5”  range   

• to train the alactic CAPACITY: tempo 10” range

• recovery: 1 to 2 min active recovery (till the hr drop in zone 2).

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HOW LONG: specific per sport.

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EVALUATION: number of picks over time.

Thresold represents the balance between your aerobic and anaerobic systems.The goal is to improve the capacity to train at the max aerobic capacity before the anaerobic system take it over and leads to more fatigue.

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METHOD: ​

• start with warming-up

• slowly increase the intensity till you reach the target zone

• once you are there maintain that level of energy production

• train at your thresold range or if you do not know your ts value, train between hr zone 3 and 4 (if you use Morpheus is probably at the beginning of your red-overload zone)

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HOW LONG: 1-2 sets of 5 till 10 min in the thresold zone.

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EVALUATION: the better the adaptation the higher is the power output (speed/wattage).

This is a local cardiovascular method  used to improve muscolar and postural endurance.

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METHOD:

• weight  40% of 1RM,

• 2 sec ecentric + 2 sec concentric,

• no pause at the top of the bottom,

• don't hold the breath at any point of the exercise (constant breathing).​

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HOW LONG:  8-10 reps, 40-60 sec rest, 4-6 set

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EXERCISE: full body exercise

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EVALUATION: