Caterina Bertazzo training program in first year U18

Transcription

1 Caterina Bertazzo training program in first year U18 The training of Caterina Bertazzo, first year U18, was developped in 49 weeks. All training process has bee calibrated respecting the natural growth rate of the girl, by increasing the amount of work only during the summer, where the girl had a greater availability of time and especially gained a good mental state to support quality jobs. Catherine, began walking in 2010 and she had the following times in the 2000 m 12:27.8; in the same distance in (U16) she obtained 11:01.81 while in the 3000m 16: Throughout the initial phase until November 2012, was characterized by two weekly training sessions in which priority was given to the technical aspects with particular reference to joint mobility and multilateral.

2 Caterina a 11 anni In this phase the continuous photographic and video are crucial to correct any technical imperfections

3 From U16 to U18 year ) On Nov. 12, 2012 we started the winter training The first block of 8 weeks as introduction, was characterized by an increase in training days passed to 4 (before 3) This first phase was devoted to the training of aerobics endurance, with Long at a steady rate of 8-13 km Long with changes in pace, distance 6-8 km Walk at middle pace, distance 5 km Long walk in uphill, distance 8 km (4 km up and 4 km downhill, very important as exercise to avoid bent knee) Repeated short uphill, m Work in the gym with lighter weights and circuit training In this phase were covered 222 km

4 Second block of 13 weeks (8 with preparation in basic character and 4 of Special Extensive resistence), in this phase progressively the number of training sessions passed to 5 This period of extensive special resistance was characterized by Long at a steady rate of 8-16 km Long with changes of pace, distance 6-8 km Walk at average pace, distance 5-7 km Long walk in uphill, 8 km In this period we have started the work to improve the fractional Extensive Resistance Special for example, 2x3000 race pace in this period was around 5:45 5:55 or 3x2000 In this phase, Catherine compete in the following races: Sunday, January 27, 2013: 10 km road walk in Montesilvano 57:38 Saturday, February 2, 2013: 3km indoor 16:55 Saturday, February 23, 2013: Italian Championships Indoor in Ancona 3 km in 16:29 Saturday, March 2, 2013, 5km indoor in 28:22 Sunday, April 7, km indoor in 27:58 In this phase were covered 384 km

5 Third block of 10 weeks in which continue the preparation of Special Extensive Resistance Long at a steady rate of 8-10 km Long with changes of pace, distance 6km Walk at average pace, distance 5 km Interval Training in a 8 km distance Works broken up from 200 to 1000m In this phase were also included training in swimming pool where Catherine swim from 1 to 2 km In this phase were covered 216 km

6 Fouth block of 15 weeks, during this period the number of training has gone up to 6 days per week in these 15 weeks we have entered a special period of 8 weeks and a 7 weeks of intensive special period where the athlete has progressively improved its athletic performance with race pace arrived to 5:'01 " at km Long at a steady pace of 8-9 km Walk at average pace, distance 5-8 km Interval Training on 6 km distance Works fbroken up from 200 to 2000, but race pace or faster, making sure that recoveries from the outset have been performed through the data transmitted by HRM the beginning of the next trial took place in recovery of bpm In this phase, Catherine compete in the following races: Wednesday, August 28, 2013, 5 km walk track at 25:39 Saturday, August 7, 2013, 5 km walk track at 25:11 Sunday, September 22, 2013, 5 km walk track at 25:05 Sunday, September 6, 2013 Italian Championships in Jesolo 5 km walk track in 25:32 where she was second In this phase were covered 597 km

7 Block 2-week period in special character in preparation for the 10 km race on street in Grotttammare, Italian Individual Championships on the road In this period were done the following work Long at a steady pace of 12 km Walk at average pace, distance 8 km Jobs allocated over m distances and over short distances m In this phase, Catherine compete the following races: Sunday, October 20, 2013 Italian Championships Individual 10Km road to Grotyammare in 52:51 where she was third 3 In this pase were covered 96 km This phase was followed by a week in which were driven 36 km The total number of kilometers covered from the beginning of the preparation was 1551 NOTE: A lot of importance were the mobility exercises before every trainig session always performed for a period of 20'-45