NIPPER / YOUTH BOARD / SWIM / RUN TRAINING PROGRAM WEEK 1


MONDAY

OFF



TUESDAY

BEACH RUN SESSION:

10 MIN WARM UP (W/U) INCLUDING 4 X 20 SEC @ FAST PACE

20 MIN BROKEN INTO 1 MIN 80%, 1 MIN @ 60%

SESSION DURATION: 30 MIN


KEY LEARNING: GETTING THE ATHLETES TO UNDERSTAND AND CONTROL THEIR OWN PACE.


BOARD SESSION:

10 MIN WARM UP (W/U)

10 X 2 MIN ON 3 MIN @ 80%

20 MIN WAVE CATCHING WARM DOWN (W/D)

SESSION DURATION: 1 HOUR


KEY LEARNING: WASH RIDING. GET THE ATHLETES TO STAY IN A GROUP IF POSSIBLE AND USE EACH OTHERS BOARD WASH TO ENABLE THE SLIGHTLY WEAKER ATHLETES TO STAY IN THE GROUP



WEDNESDAY

OFF



THURSDAY

RUN SESSION:

10 MIN WARM UP (W/U) INCLUDING 4 X 20 SEC @ FAST PACE

2 MIN @ 80%, 1 MIN EASY X 4

1 MIN @ 85%, 90 SEC EASY X 4

30 SEC @ FAST, 2 MIN EASY X 4

2 MIN REST AFTER EACH SET

SESSION DURATION: 58 MIN


BOARD SESSION:

10 MIN WARM UP (W/U)

30 MINS @ 70% (SET A MARKER (BOUY) 250 METRES TO SEA AND A MARKER AT KNEE DEPTH. GET THE SQUAD TO GO AROUND BOTH MARKERS FOR THE 30 MIN DURATION LOW INTENSITY)

BOARD BEACH STARTS: 30 STROKES (ONE SIDE) VERY FAST OUT - EASY PADDLE BACK X 5

20 MIN WAVE CATCHING WARM DOWN (W/D)

SESSION DURATION: 75 MIN


KEY LEARNING: WADING, BUNNY HOPPING, WAVE CATCHING, WASH RIDING



FRIDAY

OFF



SATURDAY

BOARD SESSION (SPEED / ENDURANCE BUILD):

10 MIN WARM UP (W/U)

2 MIN @ 60%, 2 MIN @ 70%, 2 MIN @ 80% X 3 (2 MINS EASY FLOAT / REST AFTER EACH SET 6 MINS)

1 MIN @ 60%, 1 MIN @ 70%, 1 MIN @ 80%, 1 MIN @ 90% X 3 (90 SECS EASY FLOAT / REST AFTER EACH SET 4 MINS)

30 SECS @ 70%, 30 SECS @ 80%, 30 SECS @ 90%, 30 SECS @ VERY FAST X 3 (60 SECS EASY FLOAT / REST AFTER EACH SET 4 MINS)

20 MIN WAVE CATCHING WARM DOWN (W/D)

SESSION DURATION: 81 MIN


KEY LEARNING: GETTING THE ATHLETES TO UNDERSTAND AND CONTROL THEIR OWN PACE. EACH EFFORT BEGINS AT EASY PACE AND BUILDS TO FAST PACE



SUNDAY

BEACH RUN SESSION:

10 MIN WARM UP (W/U) INCLUDING 4 X 20 SEC @ FAST PACE

20 MIN @ 70% (SOFT SAND)

SESSION DURATION: 30 MIN


BOARD SESSION:

‘INS & OUTS’ X 8

10 MIN WARM UP (W/U)

PUT MARKER (BOUY) JUST BEYOND THE WAVE AREA (OR 200 METRES IF NO SWELL) AND A MARKER ON THE BEACH (FLAG / POLE) 50 METRES FROM THE WATER LINE. RACE FROM THE BEACH MARKER TO THE OCEAN MARKER. TWO MIN REST THEN RACE BACK TO BEACH MARKER. TWO MINS REST REPEAT BY FIVE (10 EFFORTS)

20 MIN WAVE CATCHING WARM DOWN (W/D)

SESSION DURATION: 60 MIN


KEY LEARNING: STARTS (EITHER DRAGGING OR CARRYING BOARD), WADING, BUNNY HOPPING, WAVE CATCHING



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