Grandes haies

6-7 x 40m, r: 4'

Travail d'explosivité (sitted snatch + jump run, high knees, small death jump)

3-5 x (Chariot sur ~15m à 60-70% pdc + 10m fall start + 10m 3 points start), r: 3'

2 x 40m, r: 4'

16 x 200m; r: 45''

Allure 60%:

200:

Petites haies

2 x fly (40m) - float (30m) - fly (30m), r: 6'

Fartlek : 1'-1', 2'-2', 3'-3', 2'-2', 1'-1'

Grandes haies

6-7 x 40m, r: 4'

Travail d'explosivité (sitted snatch + jump run, high knees, small death jump)

3-5 x (Chariot sur ~15m à 60-70% pdc + 10m fall start + 10m 3 points start), r: 3'

2 x 40m, r: 4'

15 x 200m, r: 45''

Allure 64%:

200:

Petites haies

2 x fly (40m) - float (30m) - fly (30m), r: 6'

Fartlek : 1'-1', 2'-2', 3'-3', 2'-2', 1'-1'

Grandes haies

6-7 x 40m, r: 4'

Travail d'explosivité (sitted snatch + jump run, high knees, small death jump)

3-5 x (Chariot sur ~15m à 60-70% pdc + 10m fall start + 10m 3 points start), r: 3'

2 x 40m, r: 4'

14 x 200m, r: 45''

Allure 68%:

200:

Petites haies

2 x fly (40m) - float (30m) - fly (30m), r: 6'

10 x 400m, r: 1'

Allure 60%-65%:

400 65%:

400 60%:

Grandes haies

6-7 x 40m, r: 4'

Travail d'explosivité (sitted snatch + jump run, high knees, small death jump)

3-5 x (Chariot sur ~15m à 60-70% pdc + 10m fall start + 10m 3 points start), r: 3'

2 x 40m, r: 4'

13 x 200m, r: 1'

Allure 72%:

200:

Petites haies

2 x fly (40m) - float (30m) - fly (30m), r: 6'

4 x 800m, r: 2'30''

Allure 60%-65%:

800 65%:

800 60%:

400 65%:

400 60%:

Grandes haies

4 x 40m, r: 4'

50m, r: 5'

40m

Travail d'explosivité (sitted snatch + jump run, high knees, small death jump)

3-5 x (Chariot sur ~15m à 60-70% pdc + 10m fall start + 10m 3 points start), r: 3'

2 x 40m, r: 4'

12 x 200m, r: 1'30

Allure 76%:

200:

Petites haies

2 x fly (40m) - float (30m) - fly (30m), r: 6'

3 x 1000m, r: 3'

Allure 60%-65%:

1000 65%:

1000 60%:

400 65%:

400 60%:

Grandes haies

4 x 40m, r: 4'

50m, r: 5'

40m

Travail d'explosivité (sitted snatch + jump run, high knees, small death jump)

3-5 x (Chariot sur ~15m à 60-70% pdc + 10m fall start + 10m 3 points start), r: 3'

2 x 40m, r: 4'

11 x 200m, r: 2'

Allure 80%:

200:

Petites haies

2 x fly (40m) - float (30m) - fly (30m), r: 6'

3 x 800m, r: 3'

Allure 70%:

800:

400:

Grandes haies

4 x 40m, r: 4'

50m, r: 5'

50m

Travail d'explosivité (sitted snatch + jump run, high knees, small death jump)

3-5 x (Chariot sur ~15m à 60-70% pdc + 10m fall start + 10m 3 points start), r: 3'

2 x 40m, r: 4'

10 x 200m, r: 2'-2'30''

Allure 82%:

200:

Petites haies

2 x fly (40m) - float (30m) - fly (30m), r: 6'

3 x 600m, r: 3'-4'

Allure 75%-80%:

600 80%:

600 75%:

400 80%:

400 75%:

Grandes haies

4 x 40m, r: 4'

50m, r: 5'

50m

Travail d'explosivité (sitted snatch + jump run, high knees, small death jump)

3-5 x (Chariot sur ~15m à 60-70% pdc + 10m fall start + 10m 3 points start), r: 3'

2 x 40m, r: 4'

8 x 200m, r: 3'-4'

Allure 85%:

200:

Petites haies

2 x fly (40m) - float (30m) - fly (30m), r: 6'

3 x 500m, r: 4'-6'

Allure 80%-85%:

500 85%:

500 80%:

400 85%:

400 80%:

Grandes haies

4 x 40m, r: 4'

50m, r: 5'

50m

Travail d'explosivité (sitted snatch + jump run, high knees, small death jump)

3-5 x (Chariot sur ~15m à 60-70% pdc + 10m fall start + 10m 3 points start), r: 3'

2 x 40m, r: 4'

6 x 200m, r: 6'

Allure 90%:

200:

Petites haies

2 x fly (40m) - float (30m) - fly (30m), r: 6'

3 x 500m, r: 6'-8'

Allure 80%-85%:

450 90%:

450 85%:

400 90%:

400 85%:

Grandes haies

3 x 40m, r: 4'

2 x 50m, r: 5'

40m

3 x 250, r: 6'-7'

Allure 90%:

250:

3-5 x (Chariot sur ~15m à 50-60% pdc + 10m fall start + 15m 3 points start), r: 4'

2 x 40m, r: 4'

3 x 120m, r: 8'-10'

Allure 95%:

120:

Petites haies

2 x 40m, r: 4'

3 x 350m, r: 8'-10'

Allure 90%:

350:

Grandes haies

3 x 40m, r: 4'

2 x 50m, r: 5'

40m

250, 150, 120, r: 8'

Allure 90%:

250:

150:

120:

3-5 x (Chariot sur ~15m à 50-60% pdc + 10m fall start + 15m 3 points start), r: 4'

2 x 40m, r: 4'

120m, r: 8'

150m, r: 10'

120m

Allure 95%:

120:

150:

Petites haies

2 x 40m, r: 4'

2 x (350m-150m), r: 1'30'', R: 10'

Allure 90%:

350:

150:

Grandes haies

3 x 40m, r: 4'

50m, r: 5'

60m, r: 5'

40m, r: 4'

2 x (300m + 100m), r: 1'-1'20'', R: 8'-10'

Allure 90%:

300:

100:

3-5 x (Chariot sur ~15m à 50-60% pdc + 10m fall start + 15m 3 points start), r: 4'

2 x 40m, r: 4'

80m, r: 8'

120m, r: 8'

80m

Allure 95%:

120:

80:

Petites haies

2 x 40m, r: 4'

2 x (350m-150m), r: 1'30'', R: 8'-10'

Allure 90%:

350:

150:

Grandes haies

3 x 40m, r: 4'

50m, r: 5'

60m, r: 6'

40m, r: 4'

3 x 300m, r: 6'-8'

Allure 90%:

300:

3-5 x (Chariot sur ~15m à 50-60% pdc + 10m fall start + 15m 3 points start), r: 4'

2 x 40m, r: 4'

100m, r: 8'

100m, r: 8'

80m

Allure 95%:

100:

80:

Petites haies

2 x 40m, r: 4'

2 x (350m-150m), r: 1'30'', R: 8'-10'

Allure 90%:

350:

150:

Grandes haies

2 x 40m, r: 4'

2 x 50m, r: 5'

60m, r: 6'

40m, r: 4'

45s test

Allure 90%:

300:

3-5 x (Chariot sur ~15m à 30-40% pdc + 10m fall start + 20m 3 points start), r: 4'

2 x 40m, r: 4'

3 x 150m, r: 8'-10'

Allure 100%:

150:

Petites haies

2 x 40m, r: 4'

2 x 450m, R: 8'-10'

Allure 95%:

450:

Grandes haies

2 x 40m, r: 4'

2 x 50m, r: 5'

60m, r: 6'

40m, r: 4'

3 x 200m, r: 3'-4'

Allure 100%:

200:

3-5 x (Chariot sur ~15m à 30-40% pdc + 10m fall start + 20m 3 points start), r: 4'

2 x 40m, r: 4'

100m, r: 8'-10'

120m, r: 8'-10'

100m

Allure 100%:

100:

120:

Petites haies

2 x 40m, r: 4'

2 x 350m, R: 10'

Allure 95%:

350:

Grandes haies

2 x 40m, r: 4'

2 x 50m, r: 5'

2 x 60m, r: 6'

2 x (200m - 200m), r: 1', R: 10'

Allure 95%:

200 1 :

200 2 :

3-5 x (Chariot sur ~15m à 30-40% pdc + 10m fall start + 20m 3 points start), r: 4'

2 x 40m, r: 4'

3 x 80m, r: 8'

Allure 100%:

80:

Petites haies

2 x 40m, r: 4'

2 x (350m + 100m), R: 10'

Allure 95%:

350:

100:

Grandes haies

2 x 40m, r: 4'

2 x 50m, r: 5'

2 x 60m, r: 6'

2 x 300m, r: 8'-10'

Allure 100%:

300 :

3-5 x (Chariot sur ~15m à 30-40% pdc + 10m fall start + 20m 3 points start), r: 4'

2 x 40m, r: 4'

3 x 100m, r: 8'-10'

Allure 100%:

100:

Petites haies

2 x 40m, r: 4'

2 x (350m + 100m), R: 10'

Allure 100%:

350:

150: