Lorettas candidates where should you be in your program? 1) training Anarobically 60-70 % of your gym time. Running stairs Sprints Plyometrics Weighted drags or rope pulls. These are great. Do these until you feel as worked as you do in a 25 minute Moto. 2) Weights. Chart max loads for shoulder press. Free weight shoulder raises. Tricep press ups & curls Flat and inverted bench & lat pulls Leg extensions / curls 1 full minute of reps at 50% max load 60% max load 30s at 70% max load. Run 30-30 yard sprints after weights. Run 3-5 miles 3 days a week If you can swim laps in a pool replace running with a 30 minute lap session. At least 2 times a week ride 2 30 minute motos. The rest of the time work on building skills in starts, corners, and breaking. A-level riders should be grouped in 5-7 riders running several 10 minute speed drills with live starts. B-level same same but less. More time spent on building skills. Mix all of this up. Several changes in routine sequence and times. More isnt always better but a 20 minute Moto in Tenn plays like a 45 minute Moto in Michigan. Use that as your guide. Your program should be designed to peak in August. Not June! Do what it takes to qualify but save yourself for the real training in July. Manga
Posted on: Sat, 15 Mar 2014 10:13:06 +0000
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