Mesocycle #4 (Microcycle 15) to (High jump) DAY MONDAY TUSDAY WEDNSDAY THERSDAY FRIDAY SATT SUN
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1 Mesocycle #4 (Microcycle 15) to (High jump) DAY MODAY USDAY WDSDAY HRSDAY FRIDAY SA SU 2. Circuit training for all muscles groups (6-7 drills with 1-2 ) 3. Running: -100 m X 2-3 times (80 %) 4. Jogging, stretching drills, drills ( 4-6 drills X 2 ) training (or run up with takeoff) from 4-6 steps approach X Shot put throwing: times front + backwards. 5. Acceleration run 6. Jogging, core drills, - snatch X 2 - step-up X 2 - Half squat X Hurdlers walking drills (3-4 drills X 2-3 ) 3. Yoga Relaxations drills. 3. ake off drills over hurdlers (76-84cm): - 4 hurdlers X 3 steps X 5-7 times 4. Shot put throwing: times front + backwards stretching training(low - shoulders jerk X 3 - snech X 3 - step-up X Calf rises X 2 - hurdlers X Running: 100 m X 3-4 times (80%).
2 Mesocycle #4 (Microcycles 16) to (High jump) DAY MODAY USDAY WDSDAY HRSDAY FRIDAY SA SU stretching drills, 2. High jump training Short strength tonus full approach training: drills X 2-2 drills with 2 3. Yoga 4. Jogging, 3 times (85%) 4. Relaxations drills. stretching drills, drills ( 2 drills X 3) training - full approach Jogging, stretching stretching drills, training - Shoulders jerk X Step-up 2 steps X 3 (80-90%) one and two legs (explosive)x 3-4 set - deep between boxes cm X 5 times each leg X Abdominal and core drills with Swedish stairs X 3 4. Jogging, stretching drills, - short run up and drills (up to ) 4. Sprint run 5. Power drills - half rises X 3 - abdominal X 3 6. Jogging, stretching drills, running drills 2. Sprint run 3. Shot put throwing 4-5 kg : - 5 front - 5 backwards 4. Plyometric with boxes and hurdlers Strength training training - shoulders jerk X 4 - snech X 3 - step-up X 3 - Bulgarian quarter squat X 3 each leg - calf rises X 3 - hurdlers X abdominal X 3 3. Curve run: 60m X 3 times ( %) stretching.
3 Mesocycle #4 (Microcycle 17) to (High jump) DAY MODAY USDAY WDSDAY HRSDAY FRIDAY SA SU 3-4 drills drills with 2 3 times (85-90%) stretching drills, drills ( 2-3 drills X 2 ) training full approach X Acceleration run by virage: core drills, - step-up two steps fast X 2 (explosive) X 2-3 2, box. 2. Power tonization - Step-up 2 steps X 2 (80%) (explosive) X hamstring tonus drill X foot easy tonus 3. Jogging, stretching 2. Competitions 4. Jogging, asy massage.
4 Mesocycle #4 (Microcycle 18) to (High jump) DAY MODAY USDAY WDSDAY HRSDAY FRIDAY SA SU drills with 2 3 times (85%) stretching drills, drills ( 2-3 drills X 2 ) training full approach X Acceleration run by virage: core drills, running drills - step-up two steps fast X 2 (explosive) X 2-3 2, box. 2. Power tonization - Step-up 2 steps X 2 (80%) (explosive) X hamstring tonus drill X foot easy tonus 3. Jogging, stretching 2. Competitions 4. Jogging, asy massage.
5 Mesocycle #4 (Microcycles 19) to (High jump) DAY MODAY USDAY WDSDAY HRSDAY FRIDAY SA SU stretching stretching drills, drills, 2. High jump training Short strength tonus full approach drills with 2 training: drills X 2 3 times (85%) 3. Yoga 4. Jogging, 4. Relaxations drills. stretching drills, drills ( 2 drills X 3) training - full approach Jogging, stretching stretching drills, training - Shoulders jerk X Step-up 2 steps X 3 (80-90%) one and two legs (explosive)x 3-4 set - deep between boxes cm X 5 times each leg X Abdominal and core drills with Swedish stairs X 3 4. Jogging, stretching drills, - short run up and drills (up to ) 4. Sprint run 5. Power drills - half rises X 3 - abdominal X 3 6. Jogging, stretching drills, running drills 2. Sprint run 3. Shot put throwing 4-5 kg : - 5 front - 5 backwards 4. Plyometric with boxes and hurdlers Strength training training - shoulders jerk X 4 - snech X 3 - step-up X 3 - Bulgarian quarter squat X 3 each leg - calf rises X 3 - hurdlers X abdominal X 3 3. Curve run: 60m X 3 times ( %) stretching.
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