TNF Drilling The North Face

Berikut ini adalah materi training The North Face yang digunakan untuk latihan lari ultra baik trail maupun road

Latihan ini di kombinasikan dengan phase-phase latihan seperti phase fitness dan performance

TNF Outdoor Training - TNF drilling

Basic:
1. Single leg balance (L+R)
2. Partial push-up
3. Slow Wall marching
4. Knee-up with arm pumps (L+R)
5. Lateral reaching lunge to knee
6. Supported single leg squat (L+R)
7. Iso-split squat with overhead reach (L+R)
8. Squat
9. Slow diagonal chop
10. Single leg trunk lateral flexions with toe support (L+R)


Intermediate: 
1. Single leg anterior reach into the knee (L+R)
2. Push-up
3. Wall marching
4. Backwards step knee up (L+R)
5. Lateral reaching lunge to shin
6. Supported single leg squat (L+R)
7. Split squat (L+R)
8. Squat
9. Diaagonal chop
10. Single leg trunk lateral flexions with tapping (L+R)

Advance: 
1. Single leg anterior reach into the toe (L+R)
2. Push-up with abduction
3. Fast wall marching
4. Backwards step knee up (L+R)
‌5. Lateral reaching lunge to toe
6. Supported single leg squat (L+R)
7. Forward lunges (L+R)
8. Fast squat
9. Fast diagonal chop
10. Single leg trunk lateral flexions (L+R)

https://youtu.be/iCdaz4DK8_0      TNF 1
https://youtu.be/adrsFSvPJOo       TNF 2
https://youtu.be/SKVbjUcXArE    TNF 3
https://youtu.be/MpqH2Hq6uuY   TNF 4