http://www.bodyrecomposition.com
maximum heart rate. You could finish with several medium duration (2-3 minute) intervals to
deplete fast twitch muscle fibers. This actually represents the third day of the training "block"
since you'll still be carb-loaded; it will be used for glycogen depletion. Think 1-2 hours at a
reasonably high training intensity. Diet is low-carbohydrate and low-calorie.
Tuesday/Wednesday/Thursday AM: low intensity aerobic training, 30-60 minutes at 65% of
maximum heart rate. Diet is low-carbohydrate and low-calorie. This represents your three easy
days of recovery following the hard training block.
Thursday PM: warmups followed by 5X1 minute intervals at 95% of max effort. This finishes
glycogen depletion and sets up for the carb-load.
Friday: No training, carb-load
Saturday: High intensity training sessions. Could be intervals, or time trialing or even extensive
endurance training. This is the first day of the training block. Diet as described in the previous
chapter. You would eat at maintenance for optimal performance or 10-20% below maintenance
for maximal fat loss.
Sunday: Another high intensity training session. This is the second day of the training block. Diet
as described in the previous chapter. You would eat at maintenance for optimal performance or
10-20% below maintenance for maximal fat loss.
Obviously, if as an endurance athlete you are also performing weight training, you can use
a more standard version of the UD2: using high repetitions on Monday and Tuesday for glycogen
depletion, a tension workout on Thursday, and a heavier workout (or just endurance training) on
Saturday.
The UD2 for other athletes
Other athletes can probably utilize the block training approach as in the endurance
athlete example above. The key is to put the hardest weekly workouts on Saturday, Sunday and
Monday (when you have plenty of carbs and calories to train) and lower intensity workouts on
Tuesday through Thursday. A short-high intensity workout should precede the carb-load as in
the example above.
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