Macrociclo trimestral de entrenamiento

Atleta:+

Sud

Fecha Lu 29 5 12 19 26 3 10 17 24 31 7 14

Do 4 11 18 25 2 9 16 23 30 6 13 20

Microciclo 1 2 3 4 5 6 7 8 9 10 11 12

Mesociclo UNO DOS TRES

Período

Volumen 1510 1677 11421 51 80 115 89 107 146 128 84 89 89 81 63

2 68 139 132 94 124 142 120 94 91 91 77 38

3 97 123 117 97 95 106 117 103 102 95 93 54

4 86 62 88 72 72 83 85 71 66 45 40 28

Vol.Semanal 302 404 452 352 398 477 450 352 348 320 291 183

% Volumen 20 27 30 23,3 24 28 27 21 30 28 25,5 16

Intensidad 1 65 68 72 71 72 74 75 71 72 72 71 70

2 65 71 73 72 73 72 75 72 73 73 71 68

3 69 71 71 69 72 72 72 71 72 70 69 69

4 95 97 97 97 98 97 96 96 95 97 97 95

% Tec/Fuer 39 54 55 52 58 60 55 51 52 56 54 55

Prep.Especial Período Competitivo Preparación Básica

Gustavo Majauskas 18/1 al 11/4

Competencias

Fecha:

1 2 3 4 5 6 7 8 9 10 11 12

0

20

40

60

80

100

120

140

160

Vo

lum

en

Microciclo

Variación semanal de los volúmenes por ejercicio

Mac Pesas

Microciclo deportes acíclicos

VO2SuperSubSuper18hs

Técnico/

Táctico

Técnico/

Táctico

Técnico/

Táctico

Técnico/

Táctico16hs

AlmuerzoAlmuerzoAlmuerzoAlmuerzoAlmuerzoAlmuerzoAlmuerzo12.30

SubTécnico/

TácticoResist.

Interm

Resist.

Interm

Resist.

Interm.

Técnico/

Táctico10hs

SubResist.

IntermPlioTécnico/

Táctico

Técnico/

Táctico

Técnico/

TácticoPlio9.30

hs

Resist.

Interm

Técnico/

Táctico

Sob 2Sob 1PlioSob 2Sob 18hs

DomingoSábadoViernesJuevesMiércolesMartesLunesHs

Sistema de Arcadi Vorobiov

105%/180%/2 x n100%/2 x nSemana 10

80%/2 x n95%/3 x n80%/2 x nSemana 9

95%/2 x n80%/2 x n90%/4 x nSemana 8

80%/2 x n90%/3 x n80%/2 x nSemana 7

90%/2 x n80%/2 x n85%/5 x nSemana 6

80%/2 x n85%/4 x n80%/2 x nSemana 5

85%/3 x n80%/2 x n85%/2 x nSemana 4

80%/2 x n80%/6 x n80%/2 x nSemana 3

80%/5 x n80%/2 x n80%/4 x nSemana 2

80%/2 x n80%/3 x n80%/2 x nSemana 1

Día 3Día 2Día 1

Versiones sistema Vorobiov

80%/2 x n95%/3 x n80%/2 x nSemana 9

105%/180%/2 x n100%/2 x nSemana 10

95%/2 x n80%/2 x n90%/4 x nSemana 8

80%/2 x n90%/3 x n80%/2 x nSemana 7

105%/180%/2 x n100%/2 x n90%/2 x n80%/2 x n85%/5 x nSemana 6

80%/2 x n95%/3 x n80%/2 x n80%/2 x n85%/4 x n80%/2 x nSemana 5

90%/4 x n80%/2 x n85%/5 x n85%/3 x n80%/2 x n85%/2 x nSemana 4

Día 3

Día 2Día 1Día 3

Día 2Día 1

Variación de carga simple

0102030405060708090

100

Sem 1 Sem2 Sem 3 Sem 4 Sem 5 Sem 6

Día 1Dia 2

Variaciones de carga simples

Día 1

• Series de a 8

• Series de a 6• Series de a 5

• Series de a 4

• Series de a 6

• Series de a 3

Día 2

• Series de a 6

• Series de a 4• Series de a 3

• Series de a 2

• Series de a 4

• Series de a 1