[日常训练](daily training)2015年春季学期第9、10周训练计划

[清华大学山野协会]

第9周：4月27日至4月29日； 
第10周：5月5日至5月8日。 
假期不安排训练，愿大家约上基友，到处走走。 
  
以下为日常训练的正式训练内容。在正式训练中，严格要求训练纪律，带训练人有权拒绝违纪者参加训练！   
每天下午5:15在东操西北角集合，考虑近期场地限制，地点可能临时改为西操西南角，请随时关注水木社区探险版或者山野协会微信群。请穿着合适服装于5:15分之前到达训练场地。   
提示：当日下午14点左右，如果空气污染指数超过150时，耐力训练将改为力量训练；空气污染指数超过249，取消当日训练。

The following is the training schedule for week 9 and 10 of Tsinghua Mountaineering club. During the formal training, please pay attention to the training disciplines. For the sake of your own safety, refusal to defaulters’ attendance of the training that day is justifiable!
5:15 p.m. every weekday in the northwest corner of the Eastern Playground. Please wear appropriate clothing to arrive before the training area at 5:15.

Tip: At about 14 o'clock in the afternoon, when the API exceeds 150, the endurance training will be changed to strength training; when it exceeds 249, the training will be cancelled that day.
  
第9周训练计划   
周一（4月27日）  力量训练 
男生：引体 3 3 4 4 5 5 4 4 3 3，共10组，间隔2:10；举腿 12 12 12，共3组，间隔2:20。  
女生：锁定 每个角度8s，共10组，间隔2:10；举腿 10 10 10，共3组，间隔2:20。  
带训练人：高雨浩 

Monday: Strength training

Male: chin:3-3-4-4-5-5-4-4-3-3, a total of 10 groups, the interval 2:10; leg raise 12 12 12, a total of three groups, the interval 2:20.

Female: Lock every angle 8s, a total of 10 groups, the interval 2:10; leg raise 10 10 10, a total of three groups, the interval 2:20.

Trainer: Gao Yuhao
  
周二 （4月28日）  耐力训练 
A组：13圈*2:00 + 半蹲2组(男90s 女80s) + 俯卧撑2组(男15 女12)   
B组：11圈*2:10 + 半蹲2组(男90s 女80s) + 俯卧撑2组(男15 女12)  
C组：9圈*2:30 + 半蹲2组(男90s 女80s) + 俯卧撑2组(男15 女12)   
带训练人: 胡文涛 

Tuesday: Endurance training 
Level A: 2’00”/lap, 13 laps; half squat, two sessions (90s/session for male, 80s/session for female); push-up, two sessions (15 for male,12for female); 
Level B: 2’10 ’’/lap, 11 laps; half squat, two sessions (90s/session for male,80s/session for female); push-up, two sessions (15 for male, 12 for female); 
Level C: 2’30’’/lap, 9 laps; half squat, two sessions (90s/session for male, 80s/session for female); push-up, two sessions (15 for male, 12 for female); 
Trainer: Hu Wentao 

  
周三（4月29日）  力量训练 
男生：引体3 3 4 4 5 5 4 4 3 3，共10组，间隔2:10；举腿 12 12 12，共3组，间隔2:20。  
女生：锁定 每个角度8s，共10组，间隔2:10；举腿 10 10 10，共3组，间隔2:20。  
带训练人：刘慧慧 

 Wednesday: Strength training: 
Male: chin:3-3-4-4-5-5-4-4-3-3, a total of 10 groups, the interval 2:10; leg raise 12 12 12, a total of three groups, the interval 2:20.

Female: Lock every angle 8s, a total of 10 groups, the interval 2:10; leg raise 10 10 10, a total of three groups, the interval 2:20.

Trainer: Liu, Huihui

  
  
第10周训练计划： 
      
周二 （5月5日）  耐力训练 
A组：15圈*2:00 + 半蹲2组(男100s 女90s) + 俯卧撑2组(男15 女12)   
B组：13圈*2:10 + 半蹲2组(男100s 女90s) + 俯卧撑2组(男15 女12)  
C组：10圈*2:30 + 半蹲2组(男100s 女90s) + 俯卧撑2组(男15 女12)   
带训练人: 胡泽汐 

Tuesday: Endurance training 
Level A: 2’00”/lap, 15 laps; half squat, two sessions (100s/session for male, 90s/session for female); push-up, two sessions (15 for male,12for female); 
Level B: 2’10 ’’/lap, 13 laps; half squat, two sessions (100s/session for male,90s/session for female); push-up, two sessions (15 for male, 12 for female); 
Level C: 2’30’’/lap, 10 laps; half squat, two sessions (100s/session for male, 90s/session for female); push-up, two sessions (15 for male, 12 for female); 
Trainer: Hu Zexi 

  
周三（5月6日）  力量训练 
男生：引体3 4 4 5 5 5 5 4 4 3 ，共10组，间隔2:10；举腿 12 12 12，共3组，间隔2:20。  
女生：锁定 每个角度8s，共10组，间隔2:10；举腿 10 10 10，共3组，间隔2:20。  
带训练人：胡传鹏 

Wednesday: Strength training: 
Male: chin:3-4-4-5-5-5-5-4-4-3, a total of 10 groups, the interval 2:10; leg raise 12 12 12, a total of three groups, the interval 2:20.

Female: Lock every angle 8s, a total of 10 groups, the interval 2:10; leg raise 10 10 10, a total of three groups, the interval 2:20.

Trainer: Hu Chuanpeng

  
周四  （5月7日） 变速跑 
A组：(1:50 + 2:15)*6+半蹲2组(男100s 女90s)+俯卧撑2组(男15 女12)   
B组：(2:00 + 2:25)*5+ 2:00+半蹲2组(男100s 女90s)+俯卧撑2组(男15 女12) 
C组：9圈*2:30 + 半蹲2组(男100s 女90s) + 俯卧撑2组(男15 女12)  
带训练人：余鹏 

Thursday: varied pace running: 
Group A: (1:50 + 2:15) * 5 + squat two groups (male 100s female 90s) + pushups two groups (15 for men and 12 for women)

Group B: (2:00 + 2:25) * 4 + 2: 00+ squat two groups (male 100s female 90s) + pushups two groups (15 for men and 12 for women)

Group C: 9 laps * 2:30 + squat two groups (male 100s female 90s) + pushups two groups (15 for men and 12 for women)

Trainer: Yu Peng 

      
周五  （5月8日）腰腹训练 
腹肌撕裂者 
带训练人：胡文涛 

Friday: abdominals 
Male / female: abdominal Ripper

Trainer: Hu, Wentao 

    
日常训练流程：   
热身——训练——放松——交流总结——签到   
Training Procedure: 
warm-up – training –relaxing –summarizing – signing up 
      
（！！重要）备注：   
（1）时间：每天下午5:15；   
（2）地点：东操西北角集合；   
（3）纪律：1.严禁迟到；2.穿着合适的衣服和鞋子，拒绝牛仔裤和皮鞋。迟到会导致热身不充分，不合适的着装会影响运动的灵活性，二者都会使训练者在运动中容易受伤。因此带训练人有权拒绝违纪者参加训练；   
（4）其他要求：保质保量完成训练，认真对待热身、训练和放松的过程；   
（5）分组：每次耐力训练分A、B、C组，参训人员尽量往A组进，中途跟不上可换跟B组（c组），至少保证完成B组（c组）训练量。

 (IMPORTANT!!)Remarks: 
(1)    Time: 5:15 p.m. every weekday. 
(2)    Assembling spot: the northwest corner of the Eastern Playground

(3)    Disciplines: 1.Be on time; 2.Sportswear only. No jeans and leather shoes are permitted. Late arrivals may result in insufficient warming up and improper dressing may severely reduce your flexibility, which could easily cause injury in the training. For the sake of your own safety, refusal to your attendance of the training that day is justifiable. 
(4)    Please involve actively in the whole process of training. 
(5)    Choose a level according to your own ability, but a more advanced level is strongly recommended for you. If you feel unable to finish the amount of training at that level, half-way transferring to a lower level is permitted, but the training at the lower level must be guaranteed. 
  
The attendance will be registered clearly from this month, as an important standard in electing “Best Trainee of the Month”. Perfect attendance will be greatly honored. 
Daily training with perfect attendance is the stepping stone towards your dream of topping a snow mountain!