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    Personal Physical Test 2024

    Uploaded by

    Manuel Yeguez
    Physical test program for begginer athleted

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Personal Physical Test 2024

    Uploaded by

    Manuel Yeguez
    15 views10 pages
    Physical test program for begginer athleted

    Original Title

    PERSONAL PHYSICAL TEST 2024

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

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    Physical test program for begginer athleted

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    15 views10 pages

    Personal Physical Test 2024

    Uploaded by

    Manuel Yeguez
    Physical test program for begginer athleted

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
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    DATE: MESOCYCLE LSD: sub7min km(inclued war Run: 6 to 5min/km

    25october up to 10th december 2023 16km 10km


    10 december, 2023 (COMPETITION) 3.5KM
    December 11th up to 31st december 5km

    01st january up to 31st janaury 2024 5km 1km


    01 february up to 29th february 5km
    Run: sub 5min/km Sets 1km : sub 4min/km Short sprint: 0-200m Long sprint:300/600m
    3.5km

    2.5km 600m:1min53
    Mountain (km/time) Sprints on Hills (Km) Core: Abd/Spinal
    1km abd:100;Spi 100
    15min 30 Poor
    1.3km (light) Abd: 5min/ Spi: 100rep

    Abd: 16minmin / Spi: 10min


    abd: 2min / spi: 2min
    Pull up (chin and chest): reps/kgs One arm pull up/explosive BARDIPS: reps/kgs
    270reps/ 50reps(total: 650kg) 230reps

    130reps; 65REPS (20/30kg=2TON) 150reps

    200reps; 130reps (30kgs) 350reps


    65reps Exp: 40reps 80reps
    PUSH UP(EXPLOSIVE, STRENGTH) HANDSTAND (Reps) JUMPS (repetition)
    40rep

    60reps 30reps

    600reps 80reps
    55reps
    LEGS: reps or (Hrs) Calves-Tibial (Reps) Flexibility (Hrs) HIPT (Hrs) Swimming
    1min 40reps 10MINUTES 23min

    20REPS (10KGS); 4min 120reps 20minutes

    60reps (30kg); 5min 150reps 1hr 10min


    20reps (20kgs) 100reps 10minutes 45min
    DATE: 2024 AEROBIC RUN LACTIC RUN (300M-MILE)
    JANUARY 15min30 (RUTA KM VERTICAL) 600M ON TRACK: 1MIN50
    JANUARY TEST COOPER 2500M
    FEBRUARY
    MARCH
    PULL UP: CHIN-CHEST- OTHER BARDIPS PUSH UP: EXPLOSIVE-OTHER Hands stand on wall

    PULL UP CHEST: 12REPS 25REPS 6 reps


    DEAD-HAND ON BAR LEGS:SQUAT-OTHERS CORE:ABD-SPINAL SWIMMING
    1MIN30

    25METERS
    MISCELANEUS

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