Phase Performance Ultra Trail Run
Phase performance ini adalah masa 1 bulan sebelum race dan latihannya di sesuaikan dengan kondisi yang sesungguhnya. Untuk phase fitness bisa click di sini
1 month weekly workout for performance phase:
Monday:
Cross train: 60’ swim
Massage
Tuesday:
TNF Drills
Super saiyan
Easy run 60’
Wednesday:
Morning:
Easy run 60’
Evening:
Plyometrics drills
Single leg step jump to 3 directions, high jumps, mountain climbers, side steps
Thursday:
Morning:
8 rounds of:
10 burpees+ 10”-20” run up hill as fast as possible.
Rest interval: walk down
Evening:
Iron Strength (maximum)
Friday:
Animal flow
Saturday
Long Run (disesuaikan dengan target masing2), simulasi pace race dan nutrisi
Sunday
TNF Outdoor training:
- TNF drills, animal flow, PNF
- evaluation
1 month weekly workout for performance phase:
Monday:
Cross train: 60’ swim
Massage
Tuesday:
TNF Drills
Super saiyan
Easy run 60’
Wednesday:
Morning:
Easy run 60’
Evening:
Plyometrics drills
Single leg step jump to 3 directions, high jumps, mountain climbers, side steps
Thursday:
Morning:
8 rounds of:
10 burpees+ 10”-20” run up hill as fast as possible.
Rest interval: walk down
Evening:
Iron Strength (maximum)
Friday:
Animal flow
Saturday
Long Run (disesuaikan dengan target masing2), simulasi pace race dan nutrisi
Sunday
TNF Outdoor training:
- TNF drills, animal flow, PNF
- evaluation