Расписание и программа тренировок
Пакет: 8 group sessions
Срок действия пакета: 16 Сентября - 10 Октября
Пакет: 8 group sessions
Срок действия пакета: 16 Сентября - 10 Октября
Тренировка 1 | Пятница, 19 Сентября
Focus: Max Strength
Focus: Bench Press
Focus: Bench Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
PB1. Thrusters - with ball
After each round:
rest: 45 sec
PB1. Thrusters - with ball
- 10 kg | 5 reps
- 10 kg | 5 reps
- 10 kg | 5 reps
- 10 kg | 5 reps
After each round:
rest: 45 sec
8 Rounds
A1. Chest Press - BB
3 reps ea| T-spine Rotation
Rest: 3:30
A1. Chest Press - BB
- 40 kg | 8 reps
- 40 kg | 6 reps
- 40 kg | 5 reps
- 40 kg | 5 reps
- 40 kg | 5 reps
- 40 kg | 5 reps
- 5 kg |4 reps ea
- 5 kg |4 reps ea
- 5 kg |4 reps ea
- 5 kg |4 reps ea
- 5 kg |4 reps ea
- 5 kg |4 reps ea
- 5 kg |4 reps ea
- —
3 reps ea| T-spine Rotation
Rest: 3:30
4 Rounds
B1. Bar - push ups
Rest: 45 secs
B1. Bar - push ups
- 12,5 kg | 8 reps ea
- 12,5 kg | 8 reps ea
- 12,5 kg | 8 reps ea
- 12,5 kg | 8 reps ea
- 1-2 kg | 8 reps
- 1-2 kg | 8 reps
- 1-2 kg | 8 reps
- 1-2 kg | 8 reps
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
8
Тренировка 8 | Четверг
Focus: Max Strength
Focus: Trap Bar - Dead Lift
Focus: Trap Bar - Dead Lift
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
PB1. Thrusters - 10 kg
After each round:
rest: 45 sec
PB1. Thrusters - 10 kg
- 5 reps
- 5 reps
- 5 reps
- 5 reps
After each round:
rest: 45 sec
6 Rounds
A1. Deadlift-BB
4 reps ea | Bretzel
Rest: 3:30
A1. Deadlift-BB
- 65 kg | 8 reps
- 65 kg | 8 reps
- 70 kg | 8 reps
- 70 kg | 8 reps
- 75 kg | 8 reps
- 75 kg | 8 reps
4 reps ea | Bretzel
Rest: 3:30
4 Rounds
B1. RDL - 1 Leg - 1KB
Rest: 45 secs
B1. RDL - 1 Leg - 1KB
- 16 kg | 8 reps ea
- 16 kg | 8 reps ea
- 16 kg | 8 reps ea
- 16 kg | 8 reps ea
- 6 kg x2 | 10 reps
- 6 kg x2 | 10 reps
- 6 kg x2 | 10 reps
- 6 kg x2 | 10 reps
Rest: 45 secs
3 Rounds
C1. Half-Kneeling - Low to High with Ball
C1. Half-Kneeling - Low to High with Ball
- 20 kg | 8 reps ea
- 20 kg | 8 reps ea
- 20 kg | 8 reps ea
no
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Пятница
Focus: Cardio-Endurance
Focus: Total Body
Focus: Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Четверг
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
8 Rounds
Bench - Row
40 kg | 8 reps
42 kg | 7 reps
43 kg | 6 reps
44 kg | 6 reps
45 kg | 6 reps
46 kg | 5 reps
47 kg | 4 reps
48 kg | 3 reps
Plyo Push Ups continuous
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
40 kg | 8 reps
42 kg | 7 reps
43 kg | 6 reps
44 kg | 6 reps
45 kg | 6 reps
46 kg | 5 reps
47 kg | 4 reps
48 kg | 3 reps
Plyo Push Ups continuous
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine -Cross Lunge
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB +,25 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Landmine -Cross Lunge
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB +,25 kg | 8 reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Bench - Seated - Shoulder Press - 2 DB
12.5 kg ea | 10 reps
12.5 kg | 10 reps
15 kg | 10 reps
2 Pull Ups - Eccentric (медленно вниз)
5 kg | 4 reps
After each round:
Rest: 45 secs
1 Bench - Seated - Shoulder Press - 2 DB
12.5 kg ea | 10 reps
12.5 kg | 10 reps
15 kg | 10 reps
2 Pull Ups - Eccentric (медленно вниз)
5 kg | 4 reps
After each round:
Rest: 45 secs
10 Rounds
Burpees with Snatch - 1 DB@15 kg
Work: 45 sec
Rest: 60 sec
Burpees with Snatch - 1 DB@15 kg
Work: 45 sec
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
PB1. Thrusters - 2DB
After each round:
rest: 45 sec
PB1. Thrusters - 2DB
- 10 kg х2 | 4 reps ea
- 10 kg х2 | 4 reps ea
- 10 kg х2 | 4 reps ea
- 10 kg х2 | 4 reps ea
After each round:
rest: 45 sec
8 Rounds
A1. Squat - BB
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
A1. Squat - BB
- 60 kg | 8 reps
- 65 kg | 8 reps
- 70 kg | 6 reps
- 75 kg | 5 reps
- 80 kg | 5 reps
- 85 kg | 5 reps
- 6 reps ea
- 6 reps ea
- 6 reps ea
- 6 reps ea
- 6 reps ea
- 6 reps ea
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
4 Rounds
B1. Bulgarian Split Squat - 2DB
Rest: 45 secs
B1. Bulgarian Split Squat - 2DB
- 15 kg x2 | 6 reps ea
- 15 kg x2 | 6 reps ea
- 15 kg x2 | 6 reps ea
- 15 kg x2 | 6 reps ea
- 12,5 kg x2 | 8 reps
- 12,5 kg x2 | 8 reps
- 12,5 kg x2 | 8 reps
- 12,5 kg x2 | 8 reps
Rest: 45 secs
3 Rounds
C1. SB - Roll Out
C1. SB - Roll Out
- 8 reps
- 8 reps
- 8 reps
- 10 reps ea
- 10 reps ea
- 10 reps ea
10 Rounds
Air Bike
15 sec work / 50 sec slow
Air Bike
15 sec work / 50 sec slow
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Пятница
Focus: Max Strength
Focus: Bench Press
Focus: Bench Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
PB1. Thrusters - with ball
After each round:
rest: 45 sec
PB1. Thrusters - with ball
- 10 kg | 5 reps
- 10 kg | 5 reps
- 10 kg | 5 reps
- 10 kg | 5 reps
After each round:
rest: 45 sec
8 Rounds
A1. Chest Press - BB
3 reps ea| T-spine Rotation
Rest: 3:30
A1. Chest Press - BB
- 40 kg | 8 reps
- 42 kg | 6 reps
- 44 kg | 5 reps
- 46 kg | 5 reps
- 48 kg | 5 reps
- 50 kg | 5 reps
- 22,5 kg |8 reps ea
- 22,5 kg |8 reps ea
- 22,5 kg |8 reps ea
- 22,5 kg |8 reps ea
- 22,5 kg |8 reps ea
- 22,5 kg |8 reps ea
3 reps ea| T-spine Rotation
Rest: 3:30
4 Rounds
B1. Incline - 1 Arm Bench Press - 1DB
Rest: 45 secs
B1. Incline - 1 Arm Bench Press - 1DB
- 12,5 kg | 8 reps ea
- 12,5 kg | 8 reps ea
- 12,5 kg | 8 reps ea
- 12,5 kg | 8 reps ea
- 15-16 kg | 8 reps ea
- 15-16 kg | 8 reps ea
- 15-16 kg | 8 reps ea
- 15-16 kg | 8 reps ea
Rest: 45 secs
No ESD
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Четверг
Focus: Max Strength
Focus: Trap Bar - Dead Lift
Focus: Trap Bar - Dead Lift
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
A1. Trap Bar - Dead Lift
4 reps ea | Bretzel
Rest: 3:30
A1. Trap Bar - Dead Lift
- 85 kg | 8 reps
- 85 kg | 6 reps
- 90 kg | 5 reps
- 95 kg | 5 reps
- 95 kg | 5 reps
- 100 kg | 5 reps
4 reps ea | Bretzel
Rest: 3:30
4 Rounds
B1. Sleds - Push
Rest: 45 secs
B1. Sleds - Push
- 6 reps ea
- 6 reps ea
- 6 reps ea
- 6 reps ea
- 6 kg x2 | 10 reps
- 6 kg x2 | 10 reps
- 6 kg x2 | 10 reps
- 6 kg x2 | 10 reps
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Вторник
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
7 Rounds
A1. Bench - Bench - Row - BB
3 reps ea / T-spine Rotation
Rest: 3:00
A1. Bench - Bench - Row - BB
- 30 kg / 8 reps
- 32 kg / 8 reps
- 35 kg / 8 reps
- 40 kg / 8 reps
- 43 kg / 8 reps
- 46 kg / 8 reps
- 48 kg / 8 reps
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
3 reps ea / T-spine Rotation
Rest: 3:00
4 Rounds
B1. Incline Bench - Row - 2 DB
Rest: 60 secs
B1. Incline Bench - Row - 2 DB
- 12,5 kg x2 / 8 reps
- 15 kg x2 / 8 reps
- 15 kg x2 / 8 reps
- 15 kg x2 / 8 reps
- 12,5 kg x2 / 8 reps ea
- 12,5 kg x2 / 8 reps ea
- 12,5 kg x2 / 8 reps ea
- 12,5 kg x2 / 8 reps ea
Rest: 60 secs
3 Rounds
C1. SB - Hip Hinge w Roll Out
C1. SB - Hip Hinge w Roll Out
- 6 reps
- 6 reps
- 6 reps
- 10 reps ea
- 10 reps ea
- 10 reps ea
8 Rounds
Burpees
Work/ Rest
40 sec/ 60 sec
Burpees
Work/ Rest
40 sec/ 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Четверг, 17 июля
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
PB1. Thrusters - 2DB
After each round:
rest: 45 sec
PB1. Thrusters - 2DB
- 8 kg х2 | 4 reps ea
- 8 kg х2 | 4 reps ea
- 8 kg х2 | 4 reps ea
- 8 kg х2 | 4 reps ea
After each round:
rest: 45 sec
6 Rounds
A1. Squat - BB
After each round:
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:00
A1. Squat - BB
- 55 kg | 8 reps
- 65 kg | 8 reps
- 70 kg | 6 reps
- 75 kg | 5 reps
- 75 kg | 5 reps
- 75 kg | 5 reps
After each round:
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:00
4 Rounds
B1. Lateral Squat - 1DB
After each round:
Rest: 90 secs
B1. Lateral Squat - 1DB
- 20 kg | 6 reps ea
- 20 kg | 6 reps ea
- 20 kg | 6 reps ea
- 20 kg | 6 reps ea
- 12,5 kg x2 | 8 reps
- 12,5 kg x2 | 8 reps
- 12,5 kg x2 | 8 reps
- 12,5 kg x2 | 8 reps
- 4 kg x2 / 10 reps
- 4 kg x2 / 10 reps
- 4 kg x2 / 10 reps
- 4 kg x2 / 10 reps
After each round:
Rest: 90 secs
3 Rounds
C1. Cross Plank
C1. Cross Plank
- 6 reps ea
- 6 reps ea
- 6 reps ea
- 10 reps ea
- 10 reps ea
- 10 reps ea
10 Rounds
Air Bike
8 Rounds
10 sec work / 60 sec slow
Air Bike
8 Rounds
10 sec work / 60 sec slow
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Исходные данные
Health Status
Антропометрия:
Возраст: 29
Рост: 178 см
Вес: 70 kg
Ограничения:
Растяжение ахиллового сухожилия (~1,5 года назад)
Возраст: 29
Рост: 178 см
Вес: 70 kg
Ограничения:
Растяжение ахиллового сухожилия (~1,5 года назад)
FMS Testing
Зоны развития:
- Мобильность бицепса бедра
Strength & Power Testing
Power:
Broad Jump: 193
Лучший результат: 196 см
CM Vertical Jump - 41 см
Strength:
Deadlift: 100kg - 4 reps
Chest Press: 48kg - 4reps
Squat: 85kg - 5 reps
Row: 44kg - 4 reps
Broad Jump: 193
Лучший результат: 196 см
CM Vertical Jump - 41 см
Strength:
Deadlift: 100kg - 4 reps
Chest Press: 48kg - 4reps
Squat: 85kg - 5 reps
Row: 44kg - 4 reps
Goals & Targets
Цели:
Вырасти в приседе и подтягиваниях
Задачи цикла:
Вырасти в приседе и подтягиваниях
Задачи цикла:
- Работа над силовыми показателями
Тестирование (Август, 22 vs Октябрь, 22)
- 0%Squat (77,1 kg 1PM)
- 25%Deadlift (105,8 kg 1PM)
- 2%Chest Press (46,6 kg 1PM)
- 2%Row (49,8 kg 1PM)
- 0%Broad Jump (193 cm)
Best result - 196 cm - 0%RSA (AVG. Watts 255, 3,5 Sets)
Тестирование (Октябрь, 22 vs Март, 23)
- 23%Squat (95,6 kg 1PM)
- 4%Deadlift (109,1 kg 1PM)
- 13%Chest Press (52,4 kg 1PM)
- 0%Row (48 kg 1PM)
- 2%CM Vertical Jump (42 см)
- 39%RSA (AVG. Watts 355 - 4,5 Sets)
Тестирование (Март, 23 vs Октябрь, 23)
- 3%Squat (98,2 kg 1PM)
- 5%Deadlift (115,2 kg 1PM)
- 8%Chest Press (56,7 kg 1PM)
- 4%Row (50,2 kg 1PM)
- 16%NCM Vertical Jump (43,18 см)
- 20%CM Vertical Jump (50,8 cm)
- 5%Broad Jump (203 cm)
- 0%RSA (AVG. Watts 355 - 4,5 Sets)