体育训练计划（Physical training program）.docVIP

体育训练计划（Physical training program） Monday: strength: large amount of exercise: medium Class tasks: development speed, improve fast running ability Course content: 1 jogging + flexibility exercise: 35min Special exercises for 2 running: Fast high 3 place leg run: 10 seconds X3 group 4 time run: group 30MX4, group 60MX3 5 standing three long jump: 10 times 6 throw the solid ball 15 times, X2 group Tuesday: strength: medium volume: medium Lesson assignment: develop strength exercises to improve leg strength Course content: 1 jogging + flexibility exercise: 35min 2 catch, jerk: 3, squat squat: step style, such as male 60kgX12 times, 70kgX10 times, 75kgX8 times, 80kgX6 times, 85kgX4 times, 90kg, X (2~3) times, 95kgX (1~2 times), X2 group The 4 hurdle: exercise bar pad between steps 12, 10 feet jump 5 shot put: 10~15 times Wednesday: strength: small amount of exercise: Large Task: develop speed endurance, improve non lactic acid system function Course content: 1 jogging + flexibility exercise: 35min Special exercises for 2 running: 3 Curve running: 40MX (6~8) times 4 wave running: 400MX3 circle, group X3 5 short run level single foot jump: group 20MX3 Thursday: strength: large amount of exercise: small Class tasks: develop speed, practice, improve the ability to run fast Course content: 1 jogging + flexibility exercise: 35min Special exercises for 2 running: 3 high leg: 100MX2 4 rear running: 100X2 5 pad wheel run: 100X2 6 speeding between runs: 40MX4, 60MX3 7 jump: 25 bunker abdomen X3 group Friday: strength: medium volume: medium Task: to develop special quality and raise the level of special technical quality Course content: 1 jogging + flexibility exercise: 35min Special exercises for 2 running: 3 - 30%: 30MX4 group barbell lunge 4 minus rubber band with psoas muscle exercise (supine pad): 30 X3 group 5 negative rubber band, two biceps fast fold (prone pad): about 30 times X3 group 6 shot put: Saturday: strength: small amount of exercise: Large Class tasks: develop gen