4th episode

Weekly division

 

 

 

 

Mon

Evening

Couple exercises.

10 min warm-up

40 min sports part

Prescribed pair exercises, 5-20 repetitions per movement. Given solutions. No solution choices.

Rhythm 5-10 min work, 2-5 min recovery.

10 min cooling.

TUE

Morning

Jogging warm-up, possibly jumping.

Running strokes 5×30 / 5×50 / 4×100 m walking recoveries

Return 800 m jog

OR

20 min jumps

30 min long end given first defense to Mitsui and free extension / given first opening to Mitsui and free extension.

10 min jumps on black and stretching

EVENING

Sparring training 1.5 h. However, sufficiently long sets. Free and with given roles or tasks.

Wed

EVENING

 

Couple exercises.

10 min warm-up

40-60 min sport part

Prescribed pair exercises, 5-20 repetitions per movement. Given or own solutions. Possible solutions.

10 min. Calf raises 2x3x20″ and stretching.

THU

Morning

Playing field. Jumps and throws. Different sorts of. Let's learn the basics.

Or

10 min warm-up

40 min long end, couple situations. Example A performs the given standard attack F from end X to end Y. From end Y to end XA continues the standard attack and B looks for a solution G. From end X to end A does F and B does G after which A makes a free continuation.

Calf raises 2x3x20″ and stretching.

EVENING

Takamäki or fitness circuit at the gym.

 

In pair exercises, the goal is not power, but the number of repetitions, good techniques and correct distances.