[日常训练]2014年秋季学期第9、10周训练计划 [Daily training] Training plan for week 9 & 10
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清华大学山野协会
Nov 17, 2014, 9:35:23 PM11/17/14
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训练时间为：
第九周 (week 9)：2014.11.17 ~ 21；
第十周 (week 10)：2014.11.24 ~ 28。
第九、十两周为本学期最后两周的日常训练，12月之后将是攀冰集训时期，请大家抓住有限的训练的时间，努力提升自己的体力，为接下来的攀冰集训和冬季活动作准备！
还有，本月前半月的训练次数不多，想评选东操猛将的同学，赶紧在接下来两周中争取全勤，赢取丰厚的奖品。
The following is the training schedule for week 7 and 8 of Tsinghua Mountaineering club.
Your attendance will play a significant role in winning the title of “Best Trainee of the Month”.
第9周训练计划：
周一（11月17日） 力量训练
男生：引体3-4-4-4-4-4-4-3，2’ /组；平躺举腿 20-15-15，共3组， 2:00/组。
女生：锁定8-8-8-8-8-8’‘，2’/组；平躺举腿 20-15-15，共3组， 2:00/组。
带训练人： 胡泽汐
周二 （11月18日） 耐力训练
A组：15圈*2:00 + 半蹲2组(男90s 女80s)
B组：14圈*2:10 + 半蹲2组(男90s 女80s)
C组：12圈*2:30 + 半蹲2组(男90s 女80s)
带训练人: 刘慧慧
Tuesday: Endurance training
Level A: 2’00”/lap, 15 laps; half squat, two sets (90s/set for male, 80s/set for female);
Level B: 2’10 ’’/lap, 14laps; half squat, two sets (90s/set for male, 80s/set for female);
Level C: 2’30’’/lap, 12 laps; half squat, two sets (90s/set for male, 80s/set for female);
Trainer: Huihui Liu
周三（11月19日） 力量训练
男生：深蹲12-12-14-14-12-12，2’/组；俯卧撑：16-14-12-10-8
女生：单蹲12-12-12-12-12-12 ，2’/组；俯卧撑：14-12-10-8-8
带训练人：胡传鹏
Wednesday: Strength traing:
Male: Barbell Squat, 12-12-14-14-12-12, 2’/set; push-up:16-14-12-10-8;
Female: Barbell Squat(alternative: Single leg squat), 12-12-12-12-12-12, 2’/set; push-up: 14-12-10-8-8;
Trainer: Chuanpeng Hu
周四 （11月20日） 变速跑
A组: 13圈*2:00（直道快速+弯道慢速）+半蹲2组(男90s 女80s)
B组: 12圈*2:10（直道快速+弯道慢速）+ 半蹲2组(男90s 女80s)
C组：10圈*2:30 + 半蹲2组(男90s 女80s)
带训练人：张空野
Thursday: varied pace running:
Level A: 2’00/lap (faster on straightaway; slower on bend), 13 laps; half squat, two sets (90s/set for male, 80s/set for female);
Level B: 2’10’’/lap (faster on straightaway; slower on bend), 12 laps; half squat, two sets (90s/set for male, 80s/set for female);
Level C: 2’30’’/lap, 10 laps; half squat, two sets (90s/set for male, 80s/set for female);
Trainer: Kongye Zhang
周五 （11月21日）腰腹
男生：100米冲刺*3 + 腹肌撕裂者
女生：100米冲刺*3 + 腹肌撕裂者
带训练人：胡文涛
Friday: abdominal and lumbar muscle training
第10周训练计划：
周一（11月24日） 力量训练
男生：引体4-4-4-4-4-4-4-4，2’/组；平躺举腿 20-15-15，共3组， 2:00/组。
女生：锁定8-8-8-8-8-8’‘，2’/组；平躺举腿 20-15-15，共3组， 2:00/组。
带训练人： 涂江汇
Male: Barbell Squat, 12-12-14-14-12-12, 2’/set; push-up:16-14-12-12-8;
Female: Barbell Squat(alternative: Single leg squat), 12-12-14-14-12-12, 2’/set; push-up: 16-12-10-10-8;
第九周 (week 9)：2014.11.17 ~ 21；
第十周 (week 10)：2014.11.24 ~ 28。
第九、十两周为本学期最后两周的日常训练，12月之后将是攀冰集训时期，请大家抓住有限的训练的时间，努力提升自己的体力，为接下来的攀冰集训和冬季活动作准备！
Week 9 & 10 are the last two weeks for daily training.
还有，本月前半月的训练次数不多，想评选东操猛将的同学，赶紧在接下来两周中争取全勤，赢取丰厚的奖品。
The following is the training schedule for week 7 and 8 of Tsinghua Mountaineering club.
Your attendance will play a significant role in winning the title of “Best Trainee of the Month”.
第9周训练计划：
周一（11月17日） 力量训练
男生：引体3-4-4-4-4-4-4-3，2’ /组；平躺举腿 20-15-15，共3组， 2:00/组。
女生：锁定8-8-8-8-8-8’‘，2’/组；平躺举腿 20-15-15，共3组， 2:00/组。
带训练人： 胡泽汐
Monday: Strength training
Male: Pull-ups 3-4-4-4-4-4-4-3, 2’00’’/sessesion; leg raising: 20-15-15, 2’/set;
Female: Lock-on-bar 8-8-8-8-8-8, 2’30’’/sessesion; leg raising: 20-15-15, 2’/set;
Trainer: Zexi Hu
Male: Pull-ups 3-4-4-4-4-4-4-3, 2’00’’/sessesion; leg raising: 20-15-15, 2’/set;
Female: Lock-on-bar 8-8-8-8-8-8, 2’30’’/sessesion; leg raising: 20-15-15, 2’/set;
Trainer: Zexi Hu
周二 （11月18日） 耐力训练
A组：15圈*2:00 + 半蹲2组(男90s 女80s)
B组：14圈*2:10 + 半蹲2组(男90s 女80s)
C组：12圈*2:30 + 半蹲2组(男90s 女80s)
带训练人: 刘慧慧
Tuesday: Endurance training
Level A: 2’00”/lap, 15 laps; half squat, two sets (90s/set for male, 80s/set for female);
Level B: 2’10 ’’/lap, 14laps; half squat, two sets (90s/set for male, 80s/set for female);
Level C: 2’30’’/lap, 12 laps; half squat, two sets (90s/set for male, 80s/set for female);
Trainer: Huihui Liu
周三（11月19日） 力量训练
男生：深蹲12-12-14-14-12-12，2’/组；俯卧撑：16-14-12-10-8
女生：单蹲12-12-12-12-12-12 ，2’/组；俯卧撑：14-12-10-8-8
带训练人：胡传鹏
Wednesday: Strength traing:
Male: Barbell Squat, 12-12-14-14-12-12, 2’/set; push-up:16-14-12-10-8;
Female: Barbell Squat(alternative: Single leg squat), 12-12-12-12-12-12, 2’/set; push-up: 14-12-10-8-8;
Trainer: Chuanpeng Hu
周四 （11月20日） 变速跑
A组: 13圈*2:00（直道快速+弯道慢速）+半蹲2组(男90s 女80s)
B组: 12圈*2:10（直道快速+弯道慢速）+ 半蹲2组(男90s 女80s)
C组：10圈*2:30 + 半蹲2组(男90s 女80s)
带训练人：张空野
Thursday: varied pace running:
Level A: 2’00/lap (faster on straightaway; slower on bend), 13 laps; half squat, two sets (90s/set for male, 80s/set for female);
Level B: 2’10’’/lap (faster on straightaway; slower on bend), 12 laps; half squat, two sets (90s/set for male, 80s/set for female);
Level C: 2’30’’/lap, 10 laps; half squat, two sets (90s/set for male, 80s/set for female);
Trainer: Kongye Zhang
周五 （11月21日）腰腹
男生：100米冲刺*3 + 腹肌撕裂者
女生：100米冲刺*3 + 腹肌撕裂者
带训练人：胡文涛
Friday: abdominal and lumbar muscle training
Male: 100M sprint * 3sets; abdominal and lumbar muscle training;
female: 100M sprint * 3sets; abdominal and lumbar muscle training;
Trainer: Wentao Hu
第10周训练计划：
周一（11月24日） 力量训练
男生：引体4-4-4-4-4-4-4-4，2’/组；平躺举腿 20-15-15，共3组， 2:00/组。
女生：锁定8-8-8-8-8-8’‘，2’/组；平躺举腿 20-15-15，共3组， 2:00/组。
带训练人： 涂江汇
Monday: Strength training
Male: Pull-ups 4-4-4-4-4-4-4-4, 2’00’’/sessesion; leg raising: 20-15-15, 2’/set;
Female: Lock-on-bar 8-8-8-8-8-8, 2’30’’/sessesion; leg raising: 20-15-15, 2’/set;
Trainer: Jianghui Tu
周二 （11月25日） 耐力训练
A组：15圈*1:55 + 半蹲2组(男90s 女80s)
B组：14圈*2:05 + 半蹲2组(男90s 女80s)
C组：12圈*2:30 + 半蹲2组(男90s 女80s)
带训练人: 马向超
Male: Pull-ups 4-4-4-4-4-4-4-4, 2’00’’/sessesion; leg raising: 20-15-15, 2’/set;
Female: Lock-on-bar 8-8-8-8-8-8, 2’30’’/sessesion; leg raising: 20-15-15, 2’/set;
Trainer: Jianghui Tu
周二 （11月25日） 耐力训练
A组：15圈*1:55 + 半蹲2组(男90s 女80s)
B组：14圈*2:05 + 半蹲2组(男90s 女80s)
C组：12圈*2:30 + 半蹲2组(男90s 女80s)
带训练人: 马向超
Tuesday: Endurance training
Level A: 1’55”/lap, 15 laps; half squat, two sets (90s/set for male, 80s/set for female);
Level B: 2’05’’/lap, 14laps; half squat, two sets (90s/set for male, 80s/set for female);
Level C: 2’30’’/lap, 12 laps; half squat, two sets (90s/set for male, 80s/set for female);
Trainer: Xiangchao Ma
周三（11月26日） 力量训练
男生：深蹲12-12-14-14-12-12，2’/组；俯卧撑：18-14-12-12-10
女生：单蹲12-12-14-14-12-12 ，2’/组；俯卧撑：16-12-10-10-8
带训练人：胡文涛
Wednesday: Strength traing: Level A: 1’55”/lap, 15 laps; half squat, two sets (90s/set for male, 80s/set for female);
Level B: 2’05’’/lap, 14laps; half squat, two sets (90s/set for male, 80s/set for female);
Level C: 2’30’’/lap, 12 laps; half squat, two sets (90s/set for male, 80s/set for female);
Trainer: Xiangchao Ma
周三（11月26日） 力量训练
男生：深蹲12-12-14-14-12-12，2’/组；俯卧撑：18-14-12-12-10
女生：单蹲12-12-14-14-12-12 ，2’/组；俯卧撑：16-12-10-10-8
带训练人：胡文涛
Male: Barbell Squat, 12-12-14-14-12-12, 2’/set; push-up:16-14-12-12-8;
Female: Barbell Squat(alternative: Single leg squat), 12-12-14-14-12-12, 2’/set; push-up: 16-12-10-10-8;
Trainer: Wentao Hu
周四 （11月27日） 变速跑
A组：13圈*2:00（直道快速+弯道慢速）+半蹲2组(男90s 女80s)+俯卧撑2组(男14 女12)
B组：12圈*2:10（直道快速+弯道慢速）+ 半蹲2组(男90s 女80s)+俯卧撑2组(男14 女12)
C组：10圈*2:30 + 半蹲2组(男90s 女80s) + 俯卧撑2组(男14 女12)
带训练人：张迅
周四 （11月27日） 变速跑
A组：13圈*2:00（直道快速+弯道慢速）+半蹲2组(男90s 女80s)+俯卧撑2组(男14 女12)
B组：12圈*2:10（直道快速+弯道慢速）+ 半蹲2组(男90s 女80s)+俯卧撑2组(男14 女12)
C组：10圈*2:30 + 半蹲2组(男90s 女80s) + 俯卧撑2组(男14 女12)
带训练人：张迅
Thursday: varied pace running:
Level A: 2’00/lap (faster on straightaway; slower on bend), 13 laps; half squat, two sets (90s/set for male, 80s/set for female); push-up, two sets (14 for male, 12 for female);
Level B: 2’10’’/lap (faster on straightaway; slower on bend), 12 laps; half squat, two sets (90s/set for male, 80s/set for female);push-up, two sets (14 for male, 12 for female);
Level C: 2’30’’/lap, 10 laps; half squat, two sets (90s/set for male, 80s/set for female); push-up, two sets (14 for male, 12 for female);
Trainer: Xun Zhang
周五 （11月28日）心肺训练
男生：100米冲刺*3 + 跑台阶：2-3-4-3-2-1
女生：100米冲刺*3 + 跑台阶：2-3-3-2-2-1
带训练人：胡传鹏
Level A: 2’00/lap (faster on straightaway; slower on bend), 13 laps; half squat, two sets (90s/set for male, 80s/set for female); push-up, two sets (14 for male, 12 for female);
Level B: 2’10’’/lap (faster on straightaway; slower on bend), 12 laps; half squat, two sets (90s/set for male, 80s/set for female);push-up, two sets (14 for male, 12 for female);
Level C: 2’30’’/lap, 10 laps; half squat, two sets (90s/set for male, 80s/set for female); push-up, two sets (14 for male, 12 for female);
Trainer: Xun Zhang
周五 （11月28日）心肺训练
男生：100米冲刺*3 + 跑台阶：2-3-4-3-2-1
女生：100米冲刺*3 + 跑台阶：2-3-3-2-2-1
带训练人：胡传鹏
Friday: Heart-lung training
Male: 100M sprint * 3sets; run up and down the stairs: 2-3-4-3-2-1 ;
Female: 100M sprint * 3sets; run up and down the stairs: 2-3-3-2-2-1 ;
Trainer: Chuanpeng Hu
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（周三为西操西南角）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 (Wednesdays in the southwest corner of the Western 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!
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（周三为西操西南角）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 (Wednesdays in the southwest corner of the Western 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!
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