RECUPERATION ( MONTHS : MAY , JUNE )
● Approx 5 to 6 weeks May to early June
Very important to relax and rest at the end of the season through
gradual reduction in training and participation in other recreational
activities which provide a reaasonable level of physical exercise
to maintain general fitness, eg: swimming, tennis, squash, cycling.
OUT OF SEASON ( JUNE , JULY )
● Approx 7 to 8 weeks earli June to end of July
PROGRAMME COMPONENTS
● Endurance Training - Continuous training to promote sound aerobic
fitness - establish "Aerobic Base"
● Submaximal exercise - 50% to 75% of maximaum
● Long ocntinuous running, cycling, rowing ergometer or swimming - high
volume / low intensity.
● Strenth training - with weights - establlish "Strength Base", eg squats
, shoulder press, lat pulls, hamstring curls, calf raise, bench press
etc.
● Regular flexibility training - stretching as part of each session.
● Agliity work - as part of all skills.
TYPICAL TRAINNING WEEK "OUT OF SEASON"
SUNDAY - ENDURANCE (Long continuous running)
MONDAY - STRENGTH (Weight training )
TUESDAY - ENDURANCE (Internal training)
WEDNEADAY - STRENGTH (Weight training )
THURSDAY - MUSCULAR ENDURANCE ( Circuit training )
FRIDAY - REST
SATURDAY - ENDURANCE ( Fsrtlek training )
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to be continued
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※ 發信站: 批踢踢實業坊(ptt.twbbs.org)
◆ From: Lee.m7.ntu.edu.tw
> -------------------------------------------------------------------------- <
作者: Naiveprince (少言............) 看板: NTURugbyTeam
標題: Re: 【檔案】辛九銘OB英文講義
時間: Fri Nov 12 09:52:41 1999
西狗
如果夠誠意
就把它翻譯一下
(辛久銘OB最會即席翻譯了!!)
--
※ 發信站: 批踢踢實業坊(ptt.twbbs.org)
◆ From: 140.112.253.30
> -------------------------------------------------------------------------- <
作者: Seagull (橄欖球喜多條) 看板: NTURugbyTeam
標題: Re: 【檔案】辛九銘OB英文講義
時間: Fri Nov 12 10:26:40 1999
※ 引述《Naiveprince (少言............)》之銘言：
: 西狗
: 如果夠誠意
: 就把它翻譯一下
: (辛久銘OB最會即席翻譯了!!)
給你瞪到米瞇冒卯
翻完了！
--
我最夠誠意了喔
--
※ 發信站: 批踢踢實業坊(ptt.twbbs.org)
◆ From: Lee.m7.ntu.edu.tw