Complete training Entrenamiento Total 4t ESO

COMPLETE TRAINING 4th ESO
(ENTRENAMIENTO TOTAL )
It's a method that combinates running in different paces/intensities, strength exercises, games,
flexibility...
EXAMPLE:
3.
1
6' running around the
pitch, slopes, stairs...
2. 15xDIPS (TRÍCEPS)
(pista, cuestas, escaleras...)
5.
6.
30xSIT UPS
(ABDOMINALES)
7.
4. 20 “ STATIC SQUAT
(CUADRICEPS
ISQUITIBIALES)
E
8.
30xLift your pelvis and
15xSTAR JUMPS
lower back
30x OBLIQUES SIT
15 x CALF
UPS
(GEMELOS)
9.
11.
6' running around the
pitch, slopes, stairs...
(pista, cuestas, escaleras...) 10. 4x 20 m sprint
You have to do number 5'
walking
2,3,4,5,6,7,8
streching
12.
and
DISEÑA TU PROPIO ENTRENAMIENTO TOTAL
Now, you have to prepare your own complete training. You can use the next information and the
things we have done in class. Moreover, you can use internet, your book (p. 40 and 42) and your
experience to design this activity.
CHARACTERISTICS:
 You have 25 minutes (la duración total aproximada debe ser de 25 minutos)
 Running exercises (incluye ejercicios de resistencia aeróbica y ejercicios de velocidad)
 Strength exercises: at least 6 exercises for working out (ejercitar/entrenar) your legs, arms
and trunk (abdominals and your lower back). You can do each exercise by time (20-30”) or
by repetitions (15-30)- (propón un circuito de fuerza de al menos 6 ejercicios, los puedes
hacer por tiempo o por repeticiones)
 You can use these kind of materials: mats, elastic bands, wallbars, benchs, medicinal balls...