The festival and holiday week is usually all about family and lots of good food. In order to "earn" the food and to put a line under the year 2021, here is our suggestion for the training for the last week of the year.
Easy endurance run (approx. 45-60min) + technique
- 45-60 min LIT/GA1
- at the beginning: 8 x (20m running ABC exercise + 30m dynamic start)
- to the end: 4 x 100m increase runs
followed by 15 min stretching
Roller unit with 2x8x30/30 VO2max (approx. 1h)
- Drive in 10 minutes
- 3min GA2 (80% FTP), 2min SwSp (90% FTP), 1min SW (100% FTP)
- 3min LIT/GA1
- 8 x 30s HIT, 30s LIT/GA1
- 15 min LIT/GA1
- 8 x 30s HIT, 30s LIT/GA1
- 15min LIT/GA1
Traction rope / athletics / stabilizer
pull rope:
3x 20 water catches , one-armed
3x 50 arm pulls in total , alternately
3x 30 pressure phase , both sides
Athletics / Stability:
3x 50 squats
Stability circuit training: 10 exercises in a 30-30 rhythm (30 sec load / 30 sec break)
1. Beetle - 2. Plank II - 3. Prone Arm/Leg Raises - 4. Row - 5. Superman
6. Plank VI - 7. Hip raise - 8. Freestyle swimming - 9. Prone arm circles
10. Wall sitting
5 min break, repeat series
followed by 15 min stretching / black roll
Swim training (1,600m - 2,800m, depending on the number of series/reps)
- Swim 200-300m, all layers
- 6x50m technique (25m changing technique + 25m Kr in total)
- 3-6x100m (25m Kr legs + 75m Kr total 3 breathing), P 20s
- 50m easily any
- 3-6x100m medley, 25m change of medley Del/Rü/Br/Kr, P 30s
- 50m easily any
- 3-6x100m Kr change of pace (15m Kr Sprint max + 85m GA1/LIT), P 20s
- Swim 100-200m easily
Long endurance run / long run
- 80 - 100 min GA1 endurance run, basic pace, adapted to the terrain
- 10-15 min stretch
Stay healthy and have fun training!
