Biathlon 12 weeks Periodization Program by HMS Alexander

케틀벨 스포츠 교육 훈련 자료실｜KETACADEMY KOREA Biathlon 12 weeks Periodization Program by HMS Alexander

12주 코스	순서	종목	총 시간	총 횟수	분당 횟수		휴식
1주-월	1	Jerk:20	2m	30	1	15
					2	15	2m
	2	Jerk:22	2m	28	1	14
					2	14	2m
	3	Jerk:24	2m	24	1	12
					2	12
1주-수	1	Jerk:24	2.5m	30	1	12
					2	12
					30s	6	3m
	2	Jerk:26	2.5m	30	1	12
					2	12
					30s	6	3m
	3	Jerk:22	4m	48	1	12
					2	12
					2	12
					30s	12	10m
	4	Snatch:22	5m	100	1	20
					2	20
					3	20
					4	20
					5	20
1주-금	1	Jerk:14	1.5m	20	1	13
					30s	7	2m
	2	Jerk:16	1.5m	20	1	13
					30s	7	2m
	3	Jerk:18	1.5m	20	1	13
					30s	7	2m
	4	Jerk:20	1.5m	20	1	13
					30s	7	2m
	5	Jerk:22	1.5m	20	1	13
					30s	7	2m
	7	Jerk:22	1.5m	20	1	13
					30s	7	2m
	8	Jerk:24	1.5m	20	1	13
					30s	7	2m
	9	Jerk:26	1.5m	20	1	13
					30s	7	2m
	10	Jerk:28	1.5m	20	1	13
					30s	7	10m
	11	Snatch:16	5m	100	1	20
					2	20
					3	20
					4	20
					5	20
2주-월	1	Jerk:24	3m	36	1	12
					2	12
					3	12	4m
	2	Jerk:26	3m	36	1	12
					2	12
					30s	12	4m
	3	Jerk:22	5m	50	1	10
					2	10
					2	10
					4	10
					5	10	10m
	4	Snatch:22	4m	80	1	20
					2	20
					3	20
					4	20
2주-수	1	Jerk:26	2m	24	1	12
					2	12	3m
	2	Jerk:28	2m	24	1	12
					2	12	3m
	3	Jerk:24	4m	40	1	10
					2	10
					2	10
					4	10	10m
	4	Snatch:24	4m	80	1	20
					2	20
					3	20
					4	20
2주-금	1	J:28	1m	12	1	12	1m
	2	J:28	1m	12	1	12	1m
	3	J:28	1m	12	1	12	1m
	4	J:28	1m	12	1	12	1m
	5	J:28	1m	12	1	12	1m
	6	J:28	1m	12	1	12	1m
	7	J:28	1m	12	1	12	1m
	8	J:28	1m	12	1	12	1m
	9	J:28	1m	12	1	12	1m
	10	J:28	1m	12	1	12
3주-월	1	Jerk:28	1m 30s	18	1	12
					30s	6	2m
	2	Jerk:28	1m 30s	18	1	12
					30s	6	2m
	3	Jerk:24	3m	39	1	13
					2	13
					3	13
3주-수	1	Jerk:26	2m	24	1	12
					2	12	2.5m
	2	Jerk:28	2m	24	1	12
					2	12	3m
	3	Jerk:24	4m	48	1	12
					2	12
					3	12
					4	12	10m
	4	Snatch:26	4m	80	1	20
					2	20
					3	20
					4	20
3주-금	1	Jerk:26	2m 30s	30	1	12
					2	12
					30s	6	3m
	2	Jerk:28	2m 30s	30	1	12
					2	12
					30s	6	4m
	3	Jerk:24	5m	60	1	12
					2	12
					4	12
					4	12
					5	12
4주-월	1	Jerk:28	1m 30s	18	1	12
					30s	6	2m
	2	Jerk:30	1m 30s	18	1	12
					30s	6	2m
	3	Jerk:24	3m	39	1	13
					2	13
					3	13
4주-수	1	Jerk:28	2m	24	1	12
					2	12	2.5m
	2	Jerk:30	2m	24	1	12
					2	12	3m
	3	Jerk:24	4m	48	1	12
					2	12
					3	12
					4	12	10m
	4	Snatch:26	4m	90	1	20
					2	20
					3	20
					4	20
					5	10
4주-금	1	Jerk:26	3m	36	1	12
					2	12
					3	12	4m
	2	Jerk:28	3m	36	1	12
					2	12
					3	12	5m
	3	Jerk:24	6m	60	1	10
					2	10
					3	10
					4	10
					5	10
					6	10
5주-월	1	Jerk:28	1m 30s	15	1	10
					30s	5	2m
	2	Jerk:30	1m 30s	15	1	10
					30s	5	2m
	3	Jerk:26	3m	36	1	12
					2	12
					3	12	10m
	4	Sn:28	5m	80	1	16
					2	16
					3	16
					4	16
					5	16
5주-수	1	Jerk:28	2m	20	1	10
					30s	5	2.5m
	2	Jerk:30	2m	20	1	10
					30s	5	2.5m
	3	Jerk:26	3m	36	1	12
					2	12
					3	12	10m
	4	Sn:28	5m	96	1	16
					2	16
					3	16
					4	16
					5	16
					6	16
5주-금	1	J:30	1m	12	1	12	1m
	2	J:30	1m	12	1	12	1m
	3	J:30	1m	12	1	12	1m
	4	J:30	1m	12	1	12	1m
	5	J:30	1m	12	1	12	1m
	6	J:30	1m	12	1	12	1m
	7	J:30	1m	12	1	12	1m
	8	J:30	1m	12	1	12	1m
	9	J:30	1m	12	1	12	1m
	10	J:30	1m	12	1	12	20m
	11	Snatch:30	10m	160	1
					2
					3
					4
					5
					6
					7
					8
					9
					10
6주-월	1	Jerk:30	2m	24	1	12
					2	12	3m
	2	Jerk:30	2m	24	1	12
					2	12	3m
	3	Jerk:28	3m	36	1	12
					2	12
					3	12
6주-수	1	Jerk:30	2m	22	1	11
					2	11	3m
	2	Jerk:30	2m	22	1	11
					2	11	3m
	3	Jerk:28	4m	44	1	11
					2	11
					3	11
					3	11	10m
	4	Snatch:28	4m	64	1	16
					2	16
					3	16
					4	16
6주-금	1	Jerk:30	2m 30s	25	1	10
					2	10
					30s	5	3m
	2	Jerk:30	2m 30s	25	1	10
					2	10
					30s	5	4m
	3	Jerk:28	5m	50	1	10
					2	10
					3	10
					4	10
					5	10
	4	Snatch:28	5m	80	1	16
					2	16
					3	16
					4	16
					5	16
7주-월	1	Jerk:14		10	1	10	1m
		Jerk:16		10	1	10	1m
		Jerk:18		10	1	10	1m
		Jerk:20		10	1	10	1m
		Jerk:22		10	1	10	1m
		Jerk:24		10	1	10	1m
		Jerk:26		10	1	10	1m
		Jerk:28		10	1	10	1m
		Jerk:30		10	1	10	1m
		Jerk:32		10	1	10	10m
	2	Snatch:28	6m	90	1	16
					2	16
					3	16
					4	16
					5	16
					6	16
7주-수	1	Jerk:30	4m	40	1	10
					2	10
					3	10
					4	10	5m
	2	Jerk:30	4m	40	1	10
					2	10
					3	10
					4	10	15m
	3	Snatch:28	5m	100	1
					2
					3
					4
					5
7주-금	1	Jerk:28	8m	80	1	10
					2	10
					3	10
					4	10
					5	10
					6	10
					7	10
					8	11	30m
	1	Snatch:22	10m	200	1	10
					2	10
					3	10
					4	10
					5	10
					6	10
					7	10
					8	10
					9	10
					10	10
8주-월	1	Jerk 30	2m	20	1	10
					2	10	3m
	2	Jerk 32	2m	20	1	10
					2	10	3m
	3	Jerk 28	4m	44	1	11
					2	11
					3	11
					4	11	10m
	4	Snatch 30	3m	60	1	20
					2	20
					3	20
8주-수	1	Jerk 30	2.5m	20	1	10
					2	10
					30s	5	3m
	2	Jerk 32	2.5m	20	1	10
					2	10
					30s	5	4m
	3	Jerk 28	5m	44	1	11
					2	11
					3	11
					4	11	10m
	4	Snatch 30	3.5m	70	1	20
					2	20
					3	20
					30s	10
8주-금	1	Jerk 32	4m	32	1	8
					2	8
					3	8
					4	8	15m
	4	Snatch 32	4m	60	1	15
					2	15
					3	15
					4	15
9주-수	1	Single Jerk 20		10+10	1	10
					2	10	2m
		Single Jerk 24		10+10	1	10
					2	10	2m
		Single Jerk 28		10+10	1	10
					2	10	2m
		Single Jerk 32		10+10	1	10
					2	10
9주-금	1	Jerk:32	7m	50	1	7
					2	7
					3	7
					4	7
					5	7
					6	7
					7	8	30m
	2	Snatch:32	5m	70	1	14
					2	14
					3	14
					4	14
					5	14
10주-월	1	Jerk:14	-	10	1	10
		Jerk:16	-	10	1	10
		Jerk:18	-	10	1	10
		Jerk:20	-	10	1	10
		Jerk:22	-	10	1	10
		Jerk:24	-	10	1	10
		Jerk:26	-	10	1	10
		Jerk:28	-	10	1	10
		Jerk:30	-	10	1	10
		Jerk:32	-	10	1	10
		Jerk:34	-	10	1	10
	2	Jerk:32	2m	20	1	10
					2	10	10m
	3	Snatch extra swing 30kg	3m	34	1	12
					2	5+5
					3	12
10주-수	1	Jerk:14	-	10	1	10
		Jerk:16	-	10	1	10
		Jerk:18	-	10	1	10
		Jerk:20	-	10	1	10
		Jerk:22	-	10	1	10
		Jerk:24	-	10	1	10
		Jerk:26	-	10	1	10
		Jerk:28	-	10	1	10
		Jerk:30	-	10	1	10
		Jerk:32	-	10	1	10
		Jerk:34	-	10	1	10
		Jerk:36	-	10	1	10
	2	Jerk:32	3m	30	1	10
					2	10
					3	10	15m
	3	Snatch extra swing 30kg	4m	44	1	11
					2	11
					3	11
					4	11
10주-금	1	Jerk:14	-	10	1	10
		Jerk:16	-	10	1	10
		Jerk:18	-	10	1	10
		Jerk:20	-	10	1	10
		Jerk:22	-	10	1	10
		Jerk:24	-	10	1	10
		Jerk:26	-	10	1	10
		Jerk:28	-	10	1	10
		Jerk:30	-	10	1	10
		Jerk:32	-	10	1	10
		Jerk:34	-	10	1	10
		Jerk:36	-	10	1	10
	2	Jerk:32	5m	40	1	8
					2	8
					3	8
					4	8
					5	8	20m
	3	Snatch extra swing 30kg	5m	51	1	10
					2	10
					3	10
					4	10
					5	11
11주-월	1	Jerk:14	-	10	1	10
		Jerk:16	-	10	1	10
		Jerk:18	-	10	1	10
		Jerk:20	-	10	1	10
		Jerk:22	-	10	1	10
		Jerk:24	-	10	1	10
		Jerk:26	-	10	1	10
		Jerk:28	-	10	1	10
		Jerk:30	-	10	1	10
		Jerk:32	-	10	1	10
		Jerk:34	-	10	1	10
		Jerk:36	-	10	1	10
	2	Jerk:32	2m	24	1	12
					2	12	10m
	3	Snatch:30kg	3m	58	1	16
					2	16
					3	16	10m
	4	Double Back Squat 32kg x 2	-	10
		Double Clean 32kg x 2	-	10
		Double Back Squat 32kg x 2	-	10
		Double Clean 32kg x 2	-	10
		Double Back Squat 32kg x 2	-	10
		Double Clean 32kg x 2	-	10
11주-수	1	Jerk:14	-	10	1	10
		Jerk:16	-	10	1	10
		Jerk:18	-	10	1	10
		Jerk:20	-	10	1	10
		Jerk:22	-	10	1	10
		Jerk:24	-	10	1	10
		Jerk:26	-	10	1	10
		Jerk:28	-	10	1	10
		Jerk:30	-	10	1	10
		Jerk:32	-	10	1	10
		Jerk:34	-	10	1	10
		Jerk:36	-	10	1	10
	2	Jerk:32	3m	33	1	11
					2	11
					3	11	10m
	3	Snatch:30kg	4m	60	1	15
					2	15
					3	15
					4	15	10m
	4	Double Back Squat 32kg x 2	1m	10	1	10
		Double Clean 32kg x 2	1m	10	1	10
		Double Back Squat 32kg x 2	1m	10	1	10
		Double Clean 32kg x 2	1m	10	1	10
		Double Back Squat 32kg x 2	1m	10	1	10
		Double Clean 32kg x 2	1m	10	1	10
11주-금	1	Jerk 14	-	10	1	10
		Jerk 16	-	10	1	10
		Jerk 18	-	10	1	10
		Jerk 20	-	10	1	10
		Jerk 22	-	10	1	10
		Jerk 24	-	10	1	10
		Jerk 26	-	10	1	10
		Jerk 28	-	10	1	10
		Jerk 30	-	10	1	10
		Jerk 32	-	10	1	10
		Jerk 34	-	10	1	10
		Jerk 36	-	10	1	10
	2	Jerk 32	1m	10	1	10	1m
		Jerk 32	1m	10	1	10	1m
		Jerk 32	1m	10	1	10	1m
		Jerk 32	1m	10	1	10	1m
		Jerk 32	1m	10	1	10	1m
		Jerk 32	1m	10	1	10	1m
		Jerk 32	1m	10	1	10	1m
		Jerk 32	1m	10	1	10	1m
		Jerk 32	1m	10	1	10	1m
		Jerk 32	1m	10	1	10	20m
	3	Snatch 30	5m	70	1	14
					2	14
					3	14
					4	14
					5	14
12주-월	1	Jerk:14	-	10	1	10
		Jerk:16	-	10	1	10
		Jerk:18	-	10	1	10
		Jerk:20	-	10	1	10
		Jerk:22	-	10	1	10
		Jerk:24	-	10	1	10
		Jerk:26	-	10	1	10
		Jerk:28	-	10	1	10
		Jerk:30	-	10	1	10
		Jerk:32	-	10	1	10
		Jerk:34	-	10	1	10
		Jerk:36	-	10	1	10
	2	J:32	2m	20	1	10
					2	10	3m
	3	J:30	3m	30	1	10
					2	10
					3	10	10m
	4	S:34 / extra swing	4m	40	1	10
					2	10
					3	10
					4	10
12주-수	1	Jerk:14	-	10	1	10
		Jerk:16	-	10	1	10
		Jerk:18	-	10	1	10
		Jerk:20	-	10	1	10
		Jerk:22	-	10	1	10
		Jerk:24	-	10	1	10
		Jerk:26	-	10	1	10
		Jerk:28	-	10	1	10
		Jerk:30	-	10	1	10
		Jerk:32	-	5	1	5
		Jerk:32	-	5	1	5
	2	J:32	4m	40	1	10
					2	10
					3	10
					4	10	15m
	3	Snatch:32kg	4m	56	1	14
					2	14
					3	14
					4	14
12주-토	1	Jerk:32kg	10m	75	1	7
					2	8
					3	7
					4	8
					5	7
					6	8
					7	7
					8	8
					9	7
					10	8
	2	Snatch:32kg	10m	90	1	15
					2	15
					3	15
					4	15
					5	15
					6	15

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