ATHLETE:

Лазар Новић EMAIL: lazar91ru.ln@gmail.com

WEEK
DURATION
18.12.2017. - 25.12.2017. WEEK START ON MONDAY WEEKLY

LOADING
Max. Str.
INCREASE
WEEK #1 LOAD (week #1)
PERIODIZATION
TYPE
An. End.
Expl. Str.
RESULTS
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
TRAINING TIME [min]
Training volume/time[min] 133 141.5 120 80 90 70 0
Jutarnji Puls [bmp] 49 52.0 47 50 50 56 0
Time [min] 8 27 0 30 0 30 0 635
Volume [km] 1.5 3.8 0 3.8 0.0 0.0 0.0
Intensity [%] 100.0 79.0 0.0 79.0 0.0 79.0 0.0
Type of day ALACTIC ALACTIC ALACTIC ALACTIC ALACTIC ALACTIC CARDIO
CARDIO SS CARDIO SS CARDIO SS TIME VOL. INT
[min] [km] [%]
PREPODNE
95 9 84
STRENGTH STRENGTH STRENGTH STRENGTH STRENGTH STRENGTH STRENGTH
Legs Push Upper Body Legs Push Upper Body Legs Push Upper Body VOLUME [reps]
Pull Upper Body Traps Pull Upper Body Traps Pull Upper Body Traps GOAL 215-300
Glute dominant Triceps Glute dominant Glute dominant Triceps ACTUAL 472
PLYOMETRICS PLYOMETRICS PLYOMETRICS PLYOMETRICS REST DAY LOAD [T]
POSLEPODNE Legs Arms Legs Arms GOAL
CORE CORE CORE CORE CORE CORE ACTUAL 0.04
Low Back Abs/Obliques Low Back Abs/Obliques Low Back Abs/Obliques ARI [%]
Lumbo-Pelvic Scapulothoracic Lumbo-Pelvic Scapulothoracic Lumbo-Pelvic Scapulothoracic GOAL 74
ACTUAL 71
AAI [kg]
FRONT SQ. BACK SQ. FRONT SQ. GOAL
CLASSIC WEIGHTLIFTING
BACK SQ. DEADLIFT CL. DEADLIFT CL. ACTUAL
&
SNATCH PAT. CLEAN PAT. SNATCH PAT. CLEAN PAT. K VALUE
STRENGTH EXERCISES
JERK PAT. JERK PAT. GOAL 38-42
INTENSITY [%1RM] 70.50 65.61 73.41 #DIV/0! 74.42 70.00 #DIV/0!
VOLUME [reps] 157 106 61 0 60 88 0 ACTUAL
LOAD [kg] 15.3 7.3 6.5 0.0 4.4 8.4 0.0 Number of Foot Contacts
Number of Foot Contacts 30 10 0 15 55
Distance [m] 10 0.00 10.00
Number of Arm Contacts
LOAD [kg] legs
LOAD [kg] arms
 Kvadriceps
STRENGTH
LOAD [kg]

180.00 18.0

160.00 16.0

140.00 14.0
INTENSITY
120.00
[%1RM] 12.0

100.00 10.0

80.00 8.0

60.00
VOLUME 6.0

40.00 [reps] 4.0

20.00 2.0

0.00 0.0

CARDIO
 CARDIO
120 4.0

Time [min]
3.5

100

3.0

80 Intensity [%]
2.5

60 2.0

Volume [km]
1.5

40

1.0

20

0.5

0 0.0

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

MORNING HEART RATE [bpm]

56
 MORNING HEART RATE [bpm]
60 56
52.0 50 50
50
49 47
40

30

20

10

0
0 1 2 3 4 5 6 7 8 9 10 11 12 13 14