Training sessions for the Christmas week and at the turn of the year

Christmas week and the turn of the year are just around the corner - mostly characterized by family and lots of good food. In order to "earn" the food and to put a line under the year 2022, here is our suggestion for the training for the last two weeks of the year.

Take part in our competition: What are your rituals or favorite training sessions at Christmas or at the turn of the year? More details at the end of the post.

19.12. Extensive endurance run + technique

• 45-60 min endurance run LIT/GA1
• at the beginning: 8x (20m running ABC exercise + 30m dynamic start)
• at the end: 4x 100m increase run

15-20 min stretch

20.12. Swimming training 2,000-3,200m (depending on performance level)

• Swim in 200-400m at will
• 8x 50m technique/legs (1st/3rd/5th/7th Kr technique, 2nd/4th/6th/8th Kr legs)
• 100m freely as you like
• 4-8x 50m change of pace (15m Kr sprint + 10m easy + 25m back GA1), rest 20s
  100m easy
• 4-6x 100m medley, change of 25s, rest 30s
• 100m freely as you like
  Series: 100-200-300-400m
  100: 25m GA2 + 75m GA1, P20s
  200: 50m GA2 + 150m GA1. P 30s
  300: 75m GA2 + 225m GA1, P 40s
  400: 100m GA2 + 300m GA1
• swim out easily

21.12. Wheel: roller unit 3x8x30/30" (approx. 70 min)

• Drive in 10 minutes
• Ramp 3min GA2 (80% FTP), 2min SwSp (90% FTP), 1min SW (100% FTP)
• 3min LIT
• 8 x 30s HIT @120% FTP + 30s LIT @50% FTP
• 12min LIT/GA1
• 8 x 30s HIT @120% FTP + 30s LIT @50% FTP
• 12min LIT/GA1
• 8 x 30s HIT @120% FTP + 30s LIT @50% FTP
• 12 min LIT/GA1

22.12. Traction rope / athletics / stabilizer

pull rope:

3x 20 water catches , one-armed

3x 50 arm pulls in total , alternately

3x 30 pressure phase , both sides

Athletics / Stability:

3x 50 squats

Stability circuit training: 10 exercises in a 30-30 rhythm (30 sec load / 30 sec break)

1. Beetle - 2. Plank II - 3. Prone Arm/Leg Raises - 4. Row - 5. Superman

6. Plank VI - 7. Hip raise - 8. Freestyle swimming - 9. Prone arm circles

10. Wall sitting

5 min break, repeat series

followed by 15 min stretching / black roll

23.12. Swimming training 50x50 (scope depending on performance level)

• Swim 200m
• 6-10x 5x50m (each series 4x50 load with different focal points + 1x 50 loose)
  1st series: technology, own focus
  2nd series: breathing 3 / 4 / 5 / 6s
  3rd series: Layered legs with Brett Del / Rü / Br / Kr
  4th Series: Layered Arms with Pullkick Del / Rü Br / Kr
  5th series: Tempo 15m Kr max (without breathing) + 35m Kr easy
  6th series: Pull Buoy 4x50 Kr GA2
  7th series: Paddles 4x50 GA2
  8th series: Kr legs (fins)
  9th series: 4x50 mini-layers each 12.5m each layer
  10th series: 4x50 Kr with short breaks 5-10s
• swim out easily

24.12. free

25.12. "Christmas Roast Destruction Run"

• 90-120 min easy endurance run in the individual GA1 area

followed by relaxation / stretching

26.12. Stability & Athletics

• 5x2 stability exercises (30s load, 30s break)

> 2x plank / plank III

> 2x arms bend & stretch in prone position

> 2x rows

> 2x leg raises

> 2x trunk raises in prone position

• Strength/Athletics

> 2-3x 12 lunges / lunge with upper body rotation - each leg 3x12

> 2-3x 15 push-ups

> 2-3x 15 sit ups

> 2-3x 12 calf raises - each leg 2-3x12

27.12. pulley & pull rope

60-70 min Roll: Preload: 3x 30 squats, every 10th hold in a low position for 3 seconds

10 min drive in GA1

Cadence levels: every 1 min increase 90-100-110-120 rpm

5 minutes easy

Cadence levels: every 30s increase 110-120-130-140 rpm

45 mins @Fatmax

Pull rope (preferably separately, not sweaty directly afterwards)

2x 20 water catches , one-armed

1x 60 total arm pull , alternately

1x 60 total arm pull , both sides

1x 50 total arm strokes , alternately

1x 50 total arm pull , both sides

1x 40 total arm pull , alternately

1x 40 total arm pull , both sides

followed by 10 min stretching

28.12. Day off / relief

29.12. endurance & stability

• 50-60 min endurance run, upper GA1 range, with 5x 2 min threshold pace or slightly above, in between 2 min easy trot
• Stability: Any 4 exercises, each exercise 3 times in a row with a 1-minute break after each set
• followed by relaxation / stretching

30.12. Swimming training 2,000-3,500m (depending on performance level)

• Swim in 200-300m
• 2-4x 800m freestyle distance swimming GA1

then 10 - 15 min stretching

31.12. / 01.01. New Year's Eve or New Year's run 10-15km

• find a New Year's Eve or New Year's run in your region and let it rip!

What is your favorite workout for Christmas?

The closing date for comments is December 26th, 2022. The winners will be notified by e-mail to the e-mail address stored in the comment function.