After the rest period and the transitional period of the return to training is time to train with more intensity in view of the athlete events. The period of preparation for different durations has the second level of the basic form of the athlete and the objectives to be achieved.

Often enough 4-8 weeks at most to reach an excellent level of form, other times the period is much longer. In this case the evaluation of quality and quantity of training and how the body responds to the stresses of the same is very important. It also focuses on the superficiality of those who believe that just served up a table of training the athlete beginning of the year and that's it. The athlete, however, is always followed in his workouts, analyze their behaviour, the variables that may intervene (accidents, flu symptoms, extra sporting commitments, etc.). And that will inevitably have an impact on the training itself, affect the effectiveness . The initial programming, therefore, be understood as a fundamental basis to follow, but which will, inevitably, follow a series of specific changes for each athlete, but they occur with the unexpected. If we consider a period of 4 months, so a large amount of time, during the first month we will deal with the strengthening of the legs in the gym and creating a good base of training background in the second month we will begin workouts that will continue to climb even in the third month, which also prepare training specific to the plain, ending in the last month which is considered a month of finishing and preparation for the racing debut. In the run-up racing, then, great importance is the power, this will provide the right amount of protein, carbohydrates and minerals, but also be based on a daily caloric value to fall gradually to that weight. The ideal is to achieve during the last months of preparation. As always it is good to involve in training sessions or massage sessions with electrostimulation decontracting. Sauna per week during the first three months, may help to decrease weight. Obviously, on a regular basis, every 4 weeks, you should carry out functional tests to monitor the progress of training and the improvements obtained, particularly with regard to anaerobic threshold, the maximum heart rate and the maximum power expressed both Fc max that the threshold value. Here's how to set up a preparatory work for an amateur racing with little chance of time. Month after month we see the development of the whole preparation.

1st Month

1st week

1st workout

Weights in the gym (after heating)

Leg press

10 sets of 10 reps

LegExtension

10 sets of 10 reps

Leg Curl

10 sets of 10 reps

Calves

10 sets of 10 reps

Lumbar

4 sets of 10 reps

Abdominals high

4 sets of 10 reps

Lower abdominal

4 sets of 10 reps

Spinning

60 minutes to 60-85% Fc

2nd workout

Weights in the gym (after heating)

Leg press

8 sets of 15 reps

LegExtension

8 sets of 15 reps

Leg Curl

8 sets of 15 reps

Calves

8 sets of 15 reps

Lumbar

4 sets of 12 repetitions

Abdominals high

4 sets of 12 repetitions

Lower abdominal

4 sets of 12 repetitions

3rd workout

Exit bike

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

10 minutes to 70-75% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

20 minutes to 70-75% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

Exit bike

10 minutes at 50-60% maximum heart rate

15 minutes at 60-70% maximum heart rate

15 minutes to 70-75% maximum heart rate

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

40 minutes at 75-85% maximum heart rate

25 minutes to 70-75% maximum heart rate

10 minutes at 50-60% maximum heart rate

2nd weeks

1st workout

Weights in the gym (after heating)

Leg press

6 sets of 20 repetitions

LegExtension

6 sets of 20 repetitions

Leg Curl

6 sets of 20 repetitions

Calves

6 sets of 20 repetitions

Lumbar

4 sets of 14 repetitions

Abdominals high

4 sets of 14 repetitions

Lower abdominal

4 sets of 14 repetitions

Spinning

80 minutes at 70-85% Fc

2nd workout

Weights in the gym (after heating)

Leg press

5 sets of 25 repetitions

LegExtension

5 sets of 25 repetitions

Leg Curl

5 sets of 25 repetitions

Calves

5 sets of 25 repetitions

Lumbar

4 sets of 16 repetitions

Abdominals high

4 sets of 16 repetitions

Lower abdominal

4 sets of 16 repetitions

3rd workout

Exit bike

10 minutes at 50-60% maximum heart rate

20 minutes at 60-70% maximum heart rate

20 minutes to 70-75% maximum heart rate

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

20 minutes to 70-75% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

Exit bike

10 minutes at 50-60% maximum heart rate

25 minutes at 60-70% maximum heart rate

25 minutes to 70-75% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

60 minutes at 75-85% maximum heart rate

25 minutes to 70-75% maximum heart rate

10 minutes at 50-60% maximum heart rate

3rd week

1st workout

Weights in the gym (after heating)

Squat

4 sets of 8 repetitions

Leg press

5 sets of 30 repetitions

LegExtension

5 sets of 30 repetitions

Leg Curl

5 sets of 30 repetitions

Calves

5 sets of 30 repetitions

Lumbar

5 sets of 16 repetitions

Abdominals high

5 sets of 16 repetitions

Lower abdominal

5 sets of 16 repetitions

Spinning

90 minutes at 70-85% Fc

2nd workout

Weights in the gym (after heating)

Squat

5 sets of 8 repetitions

Leg press

6 sets of 25 reps

LegExtension

6 sets of 25 reps

Leg Curl

6 sets of 25 reps

Calves

6 sets of 25 reps

Lumbar

6 sets of 16 repetitions

Abdominals high

6 sets of 16 repetitions

Lower abdominal

6 sets of 16 repetitions

3rd workout

Exit bike

10 minutes at 50-60% maximum heart rate

20 minutes at 60-70% maximum heart rate

40 minutes to 70-75% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

40 minutes at 75-85% maximum heart rate

20 minutes to 70-75% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

Exit bike

10 minutes at 50-60% maximum heart rate

25 minutes at 60-70% maximum heart rate

40 minutes to 70-75% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

60 minutes at 75-85% maximum heart rate

40 minutes to 70-75% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th weeks

1st workout

Weights in the gym (after heating)

Squat

6 sets of 8 repetitions

Leg press

8 sets of 20 repetitions

LegExtension

8 sets of 20 repetitions

Leg Curl

8 sets of 20 repetitions

Calves

8 sets of 20 repetitions

Lumbar

8 sets of 15 reps

Abdominals high

8 sets of 15 reps

Lower abdominal

8 sets of 15 reps

Spinning

100 minutes at 75-85% Fc

2nd workout

Weights in the gym (after heating)

Squat

8 sets of 8 repetitions

Leg press

8 sets of 25 repetitions

LegExtension

8 sets of 25 repetitions

Leg Curl

8 sets of 25 repetitions

Calves

8 sets of 25 repetitions

Lumbar

8 sets of 20 repetitions

Abdominals high

8 sets of 20 repetitions

Lower abdominal

8 sets of 20 repetitions

3rd workout

Exit bike

10 minutes at 50-60% maximum heart rate

30 minutes at 60-70% maximum heart rate

60 minutes at 70-75% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

40 minutes at 75-85% maximum heart rate

20 minutes to 70-75% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

Exit bike

10 minutes at 50-60% maximum heart rate

20 minutes at 60-70% maximum heart rate

60 minutes at 70-75% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

60 minutes at 75-85% maximum heart rate

60 minutes at 70-75% maximum heart rate

10 minutes at 50-60% maximum heart rate

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