Get the most out of your workouts through a more scientific training plan. Discover the key elements that will make you improve faster with Pablo Ral, a coach of high-performance athletes.
Acquire the necessary criteria to be able to organize your training sessions optimally and achieve your challenges in the mountains with Pablo Ral.
This course is part of the course pack:
– Pack Trail running. All keys.
Get the whole pack at the best price with all the essential knowledge of trail running. Training, technique and nutrition.
This course is aimed at all those who practice any endurance sport and who want to go further and/or faster in the mountains (trail running, ski mountaineering, mountaineering, mountaineering, mountaineering, Nordic walking, hiking).
Find the motivation to train more constantly
| 1 |  |
INTRODUCTION |
4 minutes |
| 2 |  |
Find your Why |
13 min. |
| 3 |  |
Main and secondary objectives |
4 minutes |
| 4 |  |
Define your SMART Goal |
7 min. |
| 5 |  |
Examples SMART Goals |
7 min. |
| 6 |  |
Short, medium and long term objectives |
4 minutes |
Training principles
| 1 |  |
Intro Training principles |
1 min. |
| 2 |  |
Principles 1: Supercompensation |
4 minutes |
| 3 |  |
Principles 2: Efficient charging |
6 min. |
| 4 |  |
Principles 3: Progression of the load |
8 min. |
| 5 |  |
Principles 4: Individualization |
5 min. |
| 6 |  |
Principles 5: Variety and multilaterality |
5 min. |
| 7 |  |
Principles 6: Specificity |
4 minutes |
| 8 |  |
Principles 7: Continuity and Reversibility |
3 min. |
| 9 |  |
Principles 8: Continuity and Reversibility |
2 min. |
| 10 |  |
Principles 9: Periodic regeneration |
3 min. |
Physiological milestones and intensity distribution
| 1 |  |
Physiological milestones |
1 min. |
| 2 |  |
Aerobic threshold |
4 minutes |
| 3 |  |
MLSS – Maximum Lactate Steady State |
8 min. |
| 4 |  |
Anaerobic threshold |
3 min. |
| 5 |  |
VO2max – Maximum volume of oxygen |
10 min. |
| 6 |  |
Know yourself |
5 min. |
| 7 |  |
Intensity distribution |
2 min. |
| 8 |  |
Pyramid distribution |
2 min. |
| 9 |  |
Polarized distribution |
3 min. |
| 10 |  |
Distribution between thresholds |
4 minutes |
Strength training for endurance sports
| 1 |  |
Introduction strength training for endurance sports |
1 min. |
| 2 |  |
Myths about strength training |
5 min. |
| 3 |  |
Why strength train |
10 min. |
| 4 |  |
Health benefits of strength training |
7 min. |
| 5 |  |
Common mistakes when strength training |
11 min. |
| 6 |  |
How to Strength Train for Endurance Athletes |
8 min. |
| 7 |  |
Design your strength routine like this |
8 min. |
| 8 |  |
How to measure the intensity of each repetition in strength training |
3 min. |
Altitude training
| 1 |  |
How altitude affects us |
8 min. |
| 2 |  |
What are the benefits of training at altitude? |
13 min. |
| 3 |  |
What is altitude sickness |
4 minutes |
| 4 |  |
how to acclimatize to altitude |
5 min. |
| 5 |  |
Training strategies for stays at altitude |
18 min. |
| 6 |  |
How to train at higher altitude |
5 min. |
How to create your training plan
| 1 |  |
What is the use of having a training plan? |
4 minutes |
| 2 |  |
Step 1 Definition of objectives |
2 min. |
| 3 |  |
Step 2 Choose periodization model |
8 min. |
| 4 |  |
Step 3 Periodization |
1 min. |
| 5 |  |
Step 3 Periodization (Cycles) |
1 min. |
| 6 |  |
Step 3 Periodization (Phases) |
7 min. |
| 7 |  |
Step 3 Periodization (mesocycles) |
2 min. |
| 8 |  |
Step 3 Periodization (microcycles) |
4 minutes |
| 9 |  |
Make your training plan |
1 min. |
| 10 |  |
My training plan |
51 min. |
| 17 |  |
TEST, validates everything learnedEvaluate for yourself if you have correctly understood all the theory |
10 min. |
Our Staff is made up of professionals with proven experience that will pass on all their years of knowledge to you in a 100% flexible format.
We also rely on collaborators and commercial international brands to provide us with their technical knowledge.
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