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Events in May 2024

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6 Category: General 17:30: Atletski stadion OŠ Radovljica 17:30 6.May.2024 Speed and Agility - demonstrator Tine Klofutar Warm-Up: Agility ladder and hurdle drills for 10 minutes. Main Session: Sprint intervals for speed enhancement (8-10 sprints, 40 meters each). Cone drills for agility and lateral movement (3 sets of 5 drills). Shuttle runs (4 sets of 5 reps, back and forth) Parachute sprints ( 6 sprints, 40 meters each) Shuttle runs (4 sets of 5 reps, back and forth) Cool Down: Light jogging and dynamic stretching.	7 Category: General 15:00: Atletski stadion OŠ Radovljica 15:00 7.May.2024 (OPTION 1): Strength and Power - trenerji atletskega kluba Radovljica Warm-Up: 15 minutes of dynamic stretching and light cardio. Exercises: Squats (3 sets of 8-12 reps) Deadlifts (3 sets of 8-12 reps) Leg Press (3 sets of 10-15 reps) Calf Raises (3 sets of 15-20 reps) Plyometric exercises like box jumps and split squats to build explosiveness (3 sets of 8 reps each). Cool Down: Stretching and foam rolling. (OPTION 2): Core and Stability Warm-Up: 10 minutes of core activation exercises. Exercises: Plank variations (front, side, extended) - hold each for 45-60 seconds Russian twists (3 sets of 20 reps) Stability ball exercises (knee tucks, rollouts) - 3 sets of 15 reps Cool Down: Yoga or Pilates focusing on core and flexibility. Atletski stadion OŠ Radovljica View Location	8 Category: General Activity of your own choice 8.May.2024 Engage in an activity of your choice; we recommend team sports such as basketball or soccer. Aim for at least 60 minutes of play. Coordinate among yourselves to decide on a group activity.	9 Category: General 17:30: Atletski stadion OŠ Radovljica 17:30 – 18:30 9.May.2024 Cardiovascular Endurance: demonstrator TINE KLOFUTAR Activities: Long-distance jogging or cycling (45-60 minutes at moderate pace) High-intensity interval training (HIIT) for 20 minutes (e.g., 30 seconds sprint, 30 seconds rest) Atletski stadion OŠ Radovljica View Location	10 Category: General 15:00: Atletski stadion OŠ Radovljica 15:00 10.May.2024 Upper Body Strength: trenerji atletskega kluba Radovljica Warm-Up: Band pulls and dynamic arm stretches. Main Session: Bench press (3 sets of 8-12 reps) Pull-ups or Lat pull-downs (3 sets of 8-12 reps) Dumbbell shoulder press (3 sets of 10-15 reps) Bicep curls and tricep extensions (3 sets of 12-15 reps each) Cool down: Stretching and foam rolling for the upper body. Atletski stadion OŠ Radovljica View Location	11	12 Category: General Individual light training 12.May.2024
13 Category: General 17:30: Atletski stadion OŠ Radovljica 17:30 13.May.2024 Speed and Agility - demonstrator Tine Klofutar Warm-Up: Agility ladder and hurdle drills for 10 minutes. Main Session: Sprint intervals for speed enhancement (8-10 sprints, 40 meters each). Cone drills for agility and lateral movement (3 sets of 5 drills). Shuttle runs (4 sets of 5 reps, back and forth) Parachute sprints ( 6 sprints, 40 meters each) Shuttle runs (4 sets of 5 reps, back and forth) Cool Down: Light jogging and dynamic stretching.	14 Category: General 15:00: Atletski stadion OŠ Radovljica 15:00 14.May.2024 (OPTION 1): Strength and Power - trenerji atletskega kluba Radovljica Warm-Up: 15 minutes of dynamic stretching and light cardio. Exercises: Squats (3 sets of 8-12 reps) Deadlifts (3 sets of 8-12 reps) Leg Press (3 sets of 10-15 reps) Calf Raises (3 sets of 15-20 reps) Plyometric exercises like box jumps and split squats to build explosiveness (3 sets of 8 reps each). Cool Down: Stretching and foam rolling. (OPTION 2): Core and Stability Warm-Up: 10 minutes of core activation exercises. Exercises: Plank variations (front, side, extended) - hold each for 45-60 seconds Russian twists (3 sets of 20 reps) Stability ball exercises (knee tucks, rollouts) - 3 sets of 15 reps Cool Down: Yoga or Pilates focusing on core and flexibility. Atletski stadion OŠ Radovljica View Location	15 Category: General Activity of your own choice 15.May.2024 Engage in an activity of your choice; we recommend team sports such as basketball or soccer. Aim for at least 60 minutes of play. Coordinate among yourselves to decide on a group activity.	16 Category: General 17:30: Atletski stadion OŠ Radovljica 17:30 – 18:30 16.May.2024 Cardiovascular Endurance: demonstrator TINE KLOFUTAR Activities: Long-distance jogging or cycling (45-60 minutes at moderate pace) High-intensity interval training (HIIT) for 20 minutes (e.g., 30 seconds sprint, 30 seconds rest) Atletski stadion OŠ Radovljica View Location	17 Category: General 15:00: Atletski stadion OŠ Radovljica 15:00 17.May.2024 Upper Body Strength: trenerji atletskega kluba Radovljica Warm-Up: Band pulls and dynamic arm stretches. Main Session: Bench press (3 sets of 8-12 reps) Pull-ups or Lat pull-downs (3 sets of 8-12 reps) Dumbbell shoulder press (3 sets of 10-15 reps) Bicep curls and tricep extensions (3 sets of 12-15 reps each) Cool down: Stretching and foam rolling for the upper body. Atletski stadion OŠ Radovljica View Location	18	19 Category: General Individual light training 19.May.2024
20 Category: General 17:30: Atletski stadion OŠ Radovljica 17:30 20.May.2024 Speed and Agility - demonstrator Tine Klofutar Warm-Up: Agility ladder and hurdle drills for 10 minutes. Main Session: Sprint intervals for speed enhancement (8-10 sprints, 40 meters each). Cone drills for agility and lateral movement (3 sets of 5 drills). Shuttle runs (4 sets of 5 reps, back and forth) Parachute sprints ( 6 sprints, 40 meters each) Shuttle runs (4 sets of 5 reps, back and forth) Cool Down: Light jogging and dynamic stretching.	21 Category: General 15:00: Atletski stadion OŠ Radovljica 15:00 21.May.2024 (OPTION 1): Strength and Power - trenerji atletskega kluba Radovljica Warm-Up: 15 minutes of dynamic stretching and light cardio. Exercises: Squats (3 sets of 8-12 reps) Deadlifts (3 sets of 8-12 reps) Leg Press (3 sets of 10-15 reps) Calf Raises (3 sets of 15-20 reps) Plyometric exercises like box jumps and split squats to build explosiveness (3 sets of 8 reps each). Cool Down: Stretching and foam rolling. (OPTION 2): Core and Stability Warm-Up: 10 minutes of core activation exercises. Exercises: Plank variations (front, side, extended) - hold each for 45-60 seconds Russian twists (3 sets of 20 reps) Stability ball exercises (knee tucks, rollouts) - 3 sets of 15 reps Cool Down: Yoga or Pilates focusing on core and flexibility. Atletski stadion OŠ Radovljica View Location	22 Category: General Activity of your own choice 22.May.2024 Engage in an activity of your choice; we recommend team sports such as basketball or soccer. Aim for at least 60 minutes of play. Coordinate among yourselves to decide on a group activity.	23 Category: General 17:30: Atletski stadion OŠ Radovljica 17:30 – 18:30 23.May.2024 Cardiovascular Endurance: demonstrator TINE KLOFUTAR Activities: Long-distance jogging or cycling (45-60 minutes at moderate pace) High-intensity interval training (HIIT) for 20 minutes (e.g., 30 seconds sprint, 30 seconds rest) Atletski stadion OŠ Radovljica View Location	24 Category: General 15:00: Atletski stadion OŠ Radovljica 15:00 24.May.2024 Upper Body Strength: trenerji atletskega kluba Radovljica Warm-Up: Band pulls and dynamic arm stretches. Main Session: Bench press (3 sets of 8-12 reps) Pull-ups or Lat pull-downs (3 sets of 8-12 reps) Dumbbell shoulder press (3 sets of 10-15 reps) Bicep curls and tricep extensions (3 sets of 12-15 reps each) Cool down: Stretching and foam rolling for the upper body. Atletski stadion OŠ Radovljica View Location	25	26 Category: General Individual light training 26.May.2024
27 Category: General 17:30: Atletski stadion OŠ Radovljica 17:30 27.May.2024 Speed and Agility - demonstrator Tine Klofutar Warm-Up: Agility ladder and hurdle drills for 10 minutes. Main Session: Sprint intervals for speed enhancement (8-10 sprints, 40 meters each). Cone drills for agility and lateral movement (3 sets of 5 drills). Shuttle runs (4 sets of 5 reps, back and forth) Parachute sprints ( 6 sprints, 40 meters each) Shuttle runs (4 sets of 5 reps, back and forth) Cool Down: Light jogging and dynamic stretching.	28 Category: General 15:00: Atletski stadion OŠ Radovljica 15:00 28.May.2024 (OPTION 1): Strength and Power - trenerji atletskega kluba Radovljica Warm-Up: 15 minutes of dynamic stretching and light cardio. Exercises: Squats (3 sets of 8-12 reps) Deadlifts (3 sets of 8-12 reps) Leg Press (3 sets of 10-15 reps) Calf Raises (3 sets of 15-20 reps) Plyometric exercises like box jumps and split squats to build explosiveness (3 sets of 8 reps each). Cool Down: Stretching and foam rolling. (OPTION 2): Core and Stability Warm-Up: 10 minutes of core activation exercises. Exercises: Plank variations (front, side, extended) - hold each for 45-60 seconds Russian twists (3 sets of 20 reps) Stability ball exercises (knee tucks, rollouts) - 3 sets of 15 reps Cool Down: Yoga or Pilates focusing on core and flexibility. Atletski stadion OŠ Radovljica View Location	29 Category: General Activity of your own choice 29.May.2024 Engage in an activity of your choice; we recommend team sports such as basketball or soccer. Aim for at least 60 minutes of play. Coordinate among yourselves to decide on a group activity.	30 Category: General 17:30: Atletski stadion OŠ Radovljica 17:30 – 18:30 30.May.2024 Cardiovascular Endurance: demonstrator TINE KLOFUTAR Activities: Long-distance jogging or cycling (45-60 minutes at moderate pace) High-intensity interval training (HIIT) for 20 minutes (e.g., 30 seconds sprint, 30 seconds rest) Atletski stadion OŠ Radovljica View Location	31 Category: General 15:00: Atletski stadion OŠ Radovljica 15:00 31.May.2024 Upper Body Strength: trenerji atletskega kluba Radovljica Warm-Up: Band pulls and dynamic arm stretches. Main Session: Bench press (3 sets of 8-12 reps) Pull-ups or Lat pull-downs (3 sets of 8-12 reps) Dumbbell shoulder press (3 sets of 10-15 reps) Bicep curls and tricep extensions (3 sets of 12-15 reps each) Cool down: Stretching and foam rolling for the upper body. Atletski stadion OŠ Radovljica View Location