Como DIVIDIR OS TREINOS para o TAF | Planilha com DIVISÃO DE TREINO COMPLETA!

Cesão BigC | Tudo sobre TAF
15 Dec 202208:47

Summary

TLDRIn this video, the presenter provides a step-by-step guide on structuring a training plan for the TAF (Physical Fitness Test), focusing on key tests like the 12-minute run, pull-ups, shuttle run, and abdominal crunches. He emphasizes assessing your current fitness levels, prioritizing weak areas, and training consistently with a minimum of 4 days a week. The video outlines how to balance specific training for each test, combining endurance, strength, and technique. Additionally, the presenter discusses the role of muscle recovery and the importance of incorporating abdominal and strength training exercises for overall fitness improvement.

Takeaways

  • 😀 Prioritize exercises based on your current performance in the different TAF tests to focus on improving your weaknesses.
  • 😀 Always know the minimum requirements for each TAF test (e.g., 12-minute run distance, pull-up count) before designing your training plan.
  • 😀 It’s important to assess your fitness level through diagnostic tests to determine your current capabilities and set goals.
  • 😀 Training frequency should be at least 4 times a week to ensure proper preparation for the TAF, but this can be adjusted based on your starting fitness level.
  • 😀 Avoid overtraining or undertraining by matching your weekly training days to your fitness level and recovery needs.
  • 😀 A balanced weekly plan could include 4 sessions focusing on pull-ups, 3 sessions for running (including interval and rhythm training), 1 for shuttle run technique, and 2 abdominal workouts.
  • 😀 The focus of shuttle run training should be on technique, especially in transitions, as conditioning for this exercise comes naturally with running training.
  • 😀 Abdominal exercises should include 12 to 15 main sets, as the abdominal muscles recover quickly and can handle higher volumes of work.
  • 😀 Strength training for the upper body can complement your TAF prep, especially for pull-ups, but it’s not always necessary if specific TAF training is enough.
  • 😀 Customizing your training based on personal progress and adjusting your plan each week is essential for continuous improvement.
  • 😀 Don’t forget to include rest days between intense training sessions to avoid fatigue and injuries, ensuring optimal performance during the TAF.

Q & A

  • How should one structure their training for the TAF?

    -The training should be based on priority areas that need improvement, focusing on the specific tests of the TAF. A balanced weekly schedule with a mix of strength training, running, and technique work is essential for optimal preparation.

  • What are the minimum requirements for the TAF tests mentioned in the example?

    -In the example, the TAF includes four tests: a 12-minute run with a minimum distance of 2,400 meters, 5 pull-ups, a shuttle run with a time of 11 seconds, and 30 repetitions of abdominal exercise.

  • How do you assess your current fitness level for the TAF?

    -To assess your current fitness level, you should perform a diagnostic test for each of the TAF exercises (running, pull-ups, abdominal, shuttle run) to determine how much improvement is needed for each area.

  • What is the significance of prioritizing weak areas in your TAF training?

    -By focusing on your weaker areas, such as pull-ups if you’re struggling with them, you ensure that you meet or exceed the required minimum scores for all tests. This targeted approach helps in maximizing training efficiency.

  • How many days per week should one train for the TAF?

    -You should aim to train at least four times a week for effective preparation. However, if you’re just starting out or the test is far in the future, you can begin with two to three sessions per week and gradually increase the frequency.

  • Why is it important not to train every day when preparing for the TAF?

    -Training every day without adequate rest can lead to overtraining, which increases the risk of injury and delays progress. Proper rest is crucial for muscle recovery and avoiding fatigue, helping you perform better in tests.

  • What does the ideal training week look like for someone preparing for the TAF?

    -An ideal week should include a mix of strength training, running (both endurance and interval training), shuttle runs for technique, and abdominal exercises. For example, a 5-day training schedule with 3 running sessions, 1 shuttle run session, and 1 core-focused session would be effective.

  • What are the different types of running workouts for TAF preparation?

    -There are two main types of running workouts: 'pace training,' which focuses on maintaining a consistent pace during the 12-minute run, and 'interval training,' which pushes you to your limit to improve cardiovascular capacity and speed.

  • How should one approach shuttle run training for the TAF?

    -Shuttle run training should focus on technique, particularly on turning efficiently and quickly. It’s important to practice speed, agility, and maintaining proper form during direction changes to improve your time in the test.

  • How many abdominal exercises should be included in a weekly TAF training plan?

    -For abdominal training, aim for 12 to 15 sets of core exercises, divided into 3 or 4 different exercises. This helps strengthen the muscles needed for both the abdominal test and support other exercises like pull-ups.

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TAF trainingfitness planphysical fitnesstraining guidebar pull-upsshuttle runrunning techniquesexercise routinemuscle strengtheningathletic performance