Fitness

Athletic program 3

14+

60 - 90 mins

Description

The program aims to improve overall physical fitness, strength, speed, agility and agility, with a focus on floorball. There are four main training sessions: Power and Stability, Speed and Agility, Endurance and Strength Endurance, and Mobility and Regeneration. The program is intended to minimize injuries and improve athletic performance.

Coaching ACCENTS

Technical corrections for complex strength exercises such as deadlifts or Bulgarian split squats.

Motivation for maximum speed during sprints and reaction exercises.

Accurate feedback during stability exercises to optimize posture and minimize the risk of injury

Focus on clean technique in strength endurance and mobility exercises to increase effectiveness.

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VARIATIONS

Progression: The intensity and weight in strength training can be gradually increased over the weeks.

Technique: Ensure that the technique is correct in all exercises to avoid injuries.

Recovery: Plan at least one rest day per week and incorporate recovery measures such as massage, stretching, and active recovery.

Nutrition: A balanced diet is crucial for performance improvement and recovery.

MAKE EASIER

Less weight when doing strength exercises or using resistance bands

Prolonged breaks during interval training (e.g. 30 second sprint, 60 second break).

Shorter sets or fewer stops in the endurance circuit.

Easier yoga poses or use aids such as blocks or belts for mobility exercises.

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Increase difficulty

Increased weights during strength exercises (e.g. heavier kettlebells or barbells).

Shorter breaks in interval training (e.g. Tabata with a 10 second break).

Higher intensity and more passes in the endurance circuit.

Longer holding times for plank exercises and stability exercises on unstable surfaces.

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MEDIA

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