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2011年03月16日這是今天給一個朋友分享的計劃，綜合了Jim Brewster和Larry Indiviglia兩位體育運動專欄筆者的指導(dǎo)計劃，核心于力量練習(xí)與長跑練習(xí)，適合中級健身者。這個計劃的目的：一、改善力量水平，提高心肺功能。二、適合夏日的體型需要。這個計劃適合于：一、有兩年以上規(guī)律力量練習(xí)者。二、半鐘頭能夠跑完4.5K者。（即，能用9Kmph的速率跑半鐘頭）飲食部門：全天熱能分配施用50-40-10方案，早中餐大量攝取碳水合合物，晚餐碳水合合物以纖維類為主。力量訓(xùn)練部門：原則上安排如次：Day 1 - Legs，back biceps，absDay 2 - OffDay 3 - Chest，delts，triceps，absDay 4 - OffDay 5 – Repeat示范計劃：Day 1深蹲 - 2組熱身，8組8 reps硬拉 - 1組熱身，8組8 reps（該動作也可以不練，依環(huán)境而定）提踵 - 8組15 reps杠鈴劃船 - 1組熱身，8組8 repsEZ桿彎舉 - 8組8 repsDay 3臥推 - 3組熱身，8組8 reps頸后推 - 8組8 reps窄臥推 - 8組8 reps說明：一、組間蘇息20—30秒。二、8 reps的重量用靠近限度的量。三、每次練習(xí)最后做abs數(shù)組，用20—25 reps的量。上面所說的計劃對體能要求較高，如果難于完成，可施用另一相對于容易的替代計劃：Day 1深蹲 - 2組熱身，4組8 reps腿伸展 - 4組8 reps硬拉 - 1組熱身，4組8 reps腿彎舉 - 4組8 reps提踵 - 8組15 reps杠鈴劃船 - 1組熱身，4組8 repsT桿下拉 - 4組8 repsEZ桿彎舉 - 4組8 reps上斜啞鈴彎舉 - 4組8 repsDay 3臥推 - 3組熱身，4組8 reps上斜臥推 - 4組8 reps頸后推 - 4組8 reps側(cè)平舉 - 4組8 repsEZ桿三頭伸展 - 4組8 repsT桿下壓 - 4組8 reps跑步訓(xùn)練部門：說明：一、以下別離針對低級與中級（高級練習(xí)小我私人認(rèn)為并不適合普通健身者）來闡述跑步訓(xùn)練計劃。二、跑步練習(xí)適合把蘇息日與Cross-train日（或者相對于強度小的跑步日）放在上面所說的力量練習(xí)日。三、老規(guī)矩，跑前1英里（1.6Km，或運動場4圈）為熱身，跑后1英里為冷卻。四、本計劃最終目標(biāo)是10英里（16K）。名詞解釋：一、LT Pace，門檻練習(xí) 。簡單的說，比如你現(xiàn)在就是到場一個10K角逐，你會用啥子速率去跑？那么在這個速率上，每圈（400米）的時間增長5秒擺布就OK了！二、Track Striders，就是在400米跑道上，逢直快跑、逢彎慢跑恢復(fù) 。三、Easy，輕快跑，就是那種恬靜的感覺自己在“飛”的速率去跑。四、MHR，最大心率，這個不用我廢話了。低級者十周計劃WEEK 1Monday: RestTuesday: 3 mi @ 70% MHRWednesday: Cross-trainThursday: 4 mi w/ 2 mi @ LT paceFriday: Cross-trainSaturday: RestSunday: 6 mi w/ 4 mi @ 60% MHRTotal: 13 miWEEK 2Monday: RestTuesday: 4 mi @ 70% MHRWednesday: Cross-trainThursday: 5 mi w/ 3 mi @ LT paceFriday: Cross-trainSaturday: RestSunday: 6 mi w/ 4 mi @ 60% MHRTotal: 15 miWEEK 3Monday: RestTuesday: 4 mi @ 70% MHRWednesday: Cross-trainThursday: 5 mi w/ 3 mi @ LT paceFriday: Cross-trainSaturday: RestSunday: 8 mi w/ 6 mi @ 60% MHRTotal: 17 miWEEK 4Monday: RestTuesday: 5 mi @ 70% MHRWednesday: Cross-trainThursday: 5 mi w/ 4 mi@ LT paceFriday: Cross-trainSaturday: RestSunday: 6 mi w/ 4 mi @ 65% MHRTotal: 16 miWEEK 5Monday: RestTuesday: 5 mi @ 70% MHRWednesday: Cross-trainThursday: 6 mi w/ 4 mi @ LT paceFriday: Cross-trainSaturday: RestSunday: 10 mi w/ 8 mi @ 60% MHRTotal: 21 miWEEK 6Monday: RestTuesday: 6 mi @ 70% MHRWednesday: Cross-trainThursday: 5 mi @ 60% MHRFriday: Cross-trainSaturday: RestSunday: 10-K race @ LT paceTotal: 17 miWEEK 7Monday: RestTuesday: 4 mi @ 65% MHRWednesday: Cross-trainThursday: 8 mi w/ 4 mi @ LT paceFriday: Cross-trainSaturday: RestSunday: 10 mi w/ 8 mi @ 70% MHRTotal: 22 miWEEK 8Monday: RestTuesday: 6 mi @ 70% MHRWednesday: Cross-trainThursday: 5 mi w/ 3 mi @ 75% MHRFriday: Cross-trainSaturday: RestSunday: 8 mi @ LT paceTotal: 19 miWEEK 9Monday: RestTuesday: 5 mi @ 65% MHRWednesday: Cross-trainThursday: 5 mi w/ 3 mi @ 75% MHRFriday: Cross-trainSaturday: RestSunday: 6 mi @ 70% MHRTotal: 16 miWEEK 10Monday: RestTuesday: 5 mi @ 70% MHRWednesday: Cross-trainThursday: 4 mi @ 65% MHRFriday: Cross-trainSaturday: 20 minutes easySunday: 10-MILER中級者十周計劃WEEK 1Monday: RestTuesday: 5 mi w/ 3 mi @ LT paceWednesday: Cross-trainThursday: 5 mi w/ 1/4 mi x 6 @ 5-Kk pace，1/4-mi recoveryFriday: 4 mi @ 65% MHRSaturday: Cross-trainSunday: 6 mi @ 75/80% MHRTotal: 20 miWEEK 2Monday: RestTuesday: 5 mi w/ 3 mi @ LT paceWednesday: Cross-trainThursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace，1/4-mi recoveryFriday: 4 mi @ 65% MHRSaturday: Cross-trainSunday: 8 mi @ 75/80% MHRTotal: 22 miWEEK 3Monday: RestTuesday: 6 mi w/ 4 mi @ LT paceWednesday: Cross-trainThursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace，1/4-mi recoveryFriday: 5 mi @ 65% MHRSaturday: Cross-trainSunday: 10 mi @ 75/80% MHRTotal: 26 miWEEK 4Monday: RestTuesday: 6 mi w/ 4 mi @ LT paceWednesday: Cross-trainThursday: 7 mi w/ 1 mi x 3 @ 10-pace，3- min recoveryFriday: 4 mi @ 65% MHR and 4 x 45-sec pickupsSaturday: Cross-trainSunday: 8 mi w/ 6 mi @ 75/80% MHR and 1 mi @ LTTotal: 25 miWEEK 5Monday: RestTuesday: 7 mi w/ 5 mi @ LT paceWednesday: Cross-trainThursday: 5 mi w/ 6 x UphillsFriday: 6 mi @ 65% MHR and 6 x 45-sec pickupsSaturday: Cross-trainSunday: 12 mi w/11 mi @ 75/80% MHR and 1 mi @ LTTotal: 30 miWEEK 6Monday: RestTuesday: 6 mi w/ 2 mi x 2 @ LT pace，4-min recoveryWednesday: Cross-trainThursday: 5 mi @ 65% MHRFriday: 3 mi very easySaturday: Cross-trainSunday: 10-K RaceTotal: 20 miWEEK 7Monday: RestTuesday: 6 mi w/ 4 mi @ LT paceWednesday: Cross-trainThursday: 7 mi w/ 1 mi x 3 @ 10-K pace，3-min recoveryFriday: 6 mi @ 65% MHR and 8 x 45-sec pickupsSaturday: Cross-trainSunday: 14 mi @ 75/80% MHR and mi 8 to 10@ LTTotal: 33 miWEEK 8Monday: RestTuesday: 6 mi w/ 1/4 mi x 6 @ 5-K pace，1/4-mi recoveryWednesday: Cross-trainThursday: 5 mi @ 65% MHRFriday: 3 mi very easySaturday: RestSunday: 10 mi time trial at goal race paceTotal: 24 miWEEK 9Monday: RestTuesday: 5 mi w/ 3 mi @ LT paceWednesday: Cross-trainThursday: 5 mi w/ 1 mi x 2 @ 5-K pace，5-min recoveryFriday: 4 mi @ 65% MHR and 8 x 45-sec pickupsSaturday: Cross-trainSunday: 6 mi w/ 3 mi @ 75/80% MHR and 3 mi @ LTTotal: 20 miWeek 10Monday: RestTuesday: 5 mi w/ 3 mi @ 75% MHRWednesday: Cross-trainThursday: 4 mi easy w/ 6 x 45-sec pickupsFriday: RestSaturday: 20 minutes very easySunday: 10 MILER

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中級體能與健身訓(xùn)練計劃