中级体能与健身训练计划 _生活百科-「四川龙网」

2011年03月16日这是今天给一个朋友分享的计划，综合了Jim Brewster和Larry Indiviglia两位体育运动专栏笔者的指导计划，核心于力量练习与长跑练习，适合中级健身者。这个计划的目的：一、改善力量水平，提高心肺功能。二、适合夏日的体型需要。这个计划适合于：一、有两年以上规律力量练习者。二、半钟头能够跑完4.5K者。（即，能用9Kmph的速率跑半钟头）饮食部门：全天热能分配施用50-40-10方案，早中餐大量摄取碳水合合物，晚餐碳水合合物以纤维类为主。力量训练部门：原则上安排如次：Day 1 - Legs，back biceps，absDay 2 - OffDay 3 - Chest，delts，triceps，absDay 4 - OffDay 5 – Repeat示范计划：Day 1深蹲 - 2组热身，8组8 reps硬拉 - 1组热身，8组8 reps（该动作也可以不练，依环境而定）提踵 - 8组15 reps杠铃划船 - 1组热身，8组8 repsEZ杆弯举 - 8组8 repsDay 3卧推 - 3组热身，8组8 reps颈后推 - 8组8 reps窄卧推 - 8组8 reps说明：一、组间苏息20—30秒。二、8 reps的重量用靠近限度的量。三、每次练习最后做abs数组，用20—25 reps的量。上面所说的计划对体能要求较高，如果难于完成，可施用另一相对于容易的替代计划：Day 1深蹲 - 2组热身，4组8 reps腿伸展 - 4组8 reps硬拉 - 1组热身，4组8 reps腿弯举 - 4组8 reps提踵 - 8组15 reps杠铃划船 - 1组热身，4组8 repsT杆下拉 - 4组8 repsEZ杆弯举 - 4组8 reps上斜哑铃弯举 - 4组8 repsDay 3卧推 - 3组热身，4组8 reps上斜卧推 - 4组8 reps颈后推 - 4组8 reps侧平举 - 4组8 repsEZ杆三头伸展 - 4组8 repsT杆下压 - 4组8 reps跑步训练部门：说明：一、以下别离针对低级与中级（高级练习小我私人认为并不适合普通健身者）来阐述跑步训练计划。二、跑步练习适合把苏息日与Cross-train日（或者相对于强度小的跑步日）放在上面所说的力量练习日。三、老规矩，跑前1英里（1.6Km，或运动场4圈）为热身，跑后1英里为冷却。四、本计划最终目标是10英里（16K）。名词解释：一、LT Pace，门槛练习。简单的说，比如你现在就是到场一个10K角逐，你会用啥子速率去跑？那么在这个速率上，每圈（400米）的时间增长5秒摆布就OK了！二、Track Striders，就是在400米跑道上，逢直快跑、逢弯慢跑恢复。三、Easy，轻快跑，就是那种恬静的感觉自己在“飞”的速率去跑。四、MHR，最大心率，这个不用我废话了。低级者十周计划WEEK 1Monday: RestTuesday: 3 mi @ 70% MHRWednesday: Cross-trainThursday: 4 mi w/ 2 mi @ LT paceFriday: Cross-trainSaturday: RestSunday: 6 mi w/ 4 mi @ 60% MHRTotal: 13 miWEEK 2Monday: RestTuesday: 4 mi @ 70% MHRWednesday: Cross-trainThursday: 5 mi w/ 3 mi @ LT paceFriday: Cross-trainSaturday: RestSunday: 6 mi w/ 4 mi @ 60% MHRTotal: 15 miWEEK 3Monday: RestTuesday: 4 mi @ 70% MHRWednesday: Cross-trainThursday: 5 mi w/ 3 mi @ LT paceFriday: Cross-trainSaturday: RestSunday: 8 mi w/ 6 mi @ 60% MHRTotal: 17 miWEEK 4Monday: RestTuesday: 5 mi @ 70% MHRWednesday: Cross-trainThursday: 5 mi w/ 4 mi@ LT paceFriday: Cross-trainSaturday: RestSunday: 6 mi w/ 4 mi @ 65% MHRTotal: 16 miWEEK 5Monday: RestTuesday: 5 mi @ 70% MHRWednesday: Cross-trainThursday: 6 mi w/ 4 mi @ LT paceFriday: Cross-trainSaturday: RestSunday: 10 mi w/ 8 mi @ 60% MHRTotal: 21 miWEEK 6Monday: RestTuesday: 6 mi @ 70% MHRWednesday: Cross-trainThursday: 5 mi @ 60% MHRFriday: Cross-trainSaturday: RestSunday: 10-K race @ LT paceTotal: 17 miWEEK 7Monday: RestTuesday: 4 mi @ 65% MHRWednesday: Cross-trainThursday: 8 mi w/ 4 mi @ LT paceFriday: Cross-trainSaturday: RestSunday: 10 mi w/ 8 mi @ 70% MHRTotal: 22 miWEEK 8Monday: RestTuesday: 6 mi @ 70% MHRWednesday: Cross-trainThursday: 5 mi w/ 3 mi @ 75% MHRFriday: Cross-trainSaturday: RestSunday: 8 mi @ LT paceTotal: 19 miWEEK 9Monday: RestTuesday: 5 mi @ 65% MHRWednesday: Cross-trainThursday: 5 mi w/ 3 mi @ 75% MHRFriday: Cross-trainSaturday: RestSunday: 6 mi @ 70% MHRTotal: 16 miWEEK 10Monday: RestTuesday: 5 mi @ 70% MHRWednesday: Cross-trainThursday: 4 mi @ 65% MHRFriday: Cross-trainSaturday: 20 minutes easySunday: 10-MILER中级者十周计划WEEK 1Monday: RestTuesday: 5 mi w/ 3 mi @ LT paceWednesday: Cross-trainThursday: 5 mi w/ 1/4 mi x 6 @ 5-Kk pace，1/4-mi recoveryFriday: 4 mi @ 65% MHRSaturday: Cross-trainSunday: 6 mi @ 75/80% MHRTotal: 20 miWEEK 2Monday: RestTuesday: 5 mi w/ 3 mi @ LT paceWednesday: Cross-trainThursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace，1/4-mi recoveryFriday: 4 mi @ 65% MHRSaturday: Cross-trainSunday: 8 mi @ 75/80% MHRTotal: 22 miWEEK 3Monday: RestTuesday: 6 mi w/ 4 mi @ LT paceWednesday: Cross-trainThursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace，1/4-mi recoveryFriday: 5 mi @ 65% MHRSaturday: Cross-trainSunday: 10 mi @ 75/80% MHRTotal: 26 miWEEK 4Monday: RestTuesday: 6 mi w/ 4 mi @ LT paceWednesday: Cross-trainThursday: 7 mi w/ 1 mi x 3 @ 10-pace，3- min recoveryFriday: 4 mi @ 65% MHR and 4 x 45-sec pickupsSaturday: Cross-trainSunday: 8 mi w/ 6 mi @ 75/80% MHR and 1 mi @ LTTotal: 25 miWEEK 5Monday: RestTuesday: 7 mi w/ 5 mi @ LT paceWednesday: Cross-trainThursday: 5 mi w/ 6 x UphillsFriday: 6 mi @ 65% MHR and 6 x 45-sec pickupsSaturday: Cross-trainSunday: 12 mi w/11 mi @ 75/80% MHR and 1 mi @ LTTotal: 30 miWEEK 6Monday: RestTuesday: 6 mi w/ 2 mi x 2 @ LT pace，4-min recoveryWednesday: Cross-trainThursday: 5 mi @ 65% MHRFriday: 3 mi very easySaturday: Cross-trainSunday: 10-K RaceTotal: 20 miWEEK 7Monday: RestTuesday: 6 mi w/ 4 mi @ LT paceWednesday: Cross-trainThursday: 7 mi w/ 1 mi x 3 @ 10-K pace，3-min recoveryFriday: 6 mi @ 65% MHR and 8 x 45-sec pickupsSaturday: Cross-trainSunday: 14 mi @ 75/80% MHR and mi 8 to 10@ LTTotal: 33 miWEEK 8Monday: RestTuesday: 6 mi w/ 1/4 mi x 6 @ 5-K pace，1/4-mi recoveryWednesday: Cross-trainThursday: 5 mi @ 65% MHRFriday: 3 mi very easySaturday: RestSunday: 10 mi time trial at goal race paceTotal: 24 miWEEK 9Monday: RestTuesday: 5 mi w/ 3 mi @ LT paceWednesday: Cross-trainThursday: 5 mi w/ 1 mi x 2 @ 5-K pace，5-min recoveryFriday: 4 mi @ 65% MHR and 8 x 45-sec pickupsSaturday: Cross-trainSunday: 6 mi w/ 3 mi @ 75/80% MHR and 3 mi @ LTTotal: 20 miWeek 10Monday: RestTuesday: 5 mi w/ 3 mi @ 75% MHRWednesday: Cross-trainThursday: 4 mi easy w/ 6 x 45-sec pickupsFriday: RestSaturday: 20 minutes very easySunday: 10 MILER

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