Расписание и программа тренировок
Пакет: 14 group session
Срок действия пакета: 11 Ноября - 27 Декабря
Пакет: 14 group session
Срок действия пакета: 11 Ноября - 27 Декабря
Тренировка 10 | Суббота, 27 Декабря
Focus: Metabolic
Squat
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.
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 Rounds
CM - Squat to Ball Press
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
CM - Squat to Ball Press
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
5 Rounds
1 Squat - BB
45 kg | 10 reps
50 kg | 10 reps
55 kg | 8 reps
60 kg | 8 reps
65 kg | 8 reps
2 CM - Split Squat Jump on the Box
4 reps ea
3 Thrusters - 2DB
8 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 Squat - BB
45 kg | 10 reps
50 kg | 10 reps
55 kg | 8 reps
60 kg | 8 reps
65 kg | 8 reps
2 CM - Split Squat Jump on the Box
4 reps ea
3 Thrusters - 2DB
8 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
8 Rounds
Rope Slam| Shuffle
Work: 20/ 20 sec
Rest: 45 sec
After Block:
Rest: 4 mins
Rope Slam| Shuffle
Work: 20/ 20 sec
Rest: 45 sec
After Block:
Rest: 4 mins
8 Rounds
Push Ups/ TRX- Inverted Row
Work: 20/20
Rest: 45
After Block:
Rest: 4 mins
Push Ups/ TRX- Inverted Row
Work: 20/20
Rest: 45
After Block:
Rest: 4 mins
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 9 | Cуббота, 20 Декабря
Focus: Max Strength
Back
Back
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
1 Skier
20 sec
2 Landmine - Clean - 1 Arm
BB + 2,5 kg | 4 reps ea
After each round:
4 reps ea | Bretzel
Rest: 3:30
1 Skier
20 sec
2 Landmine - Clean - 1 Arm
BB + 2,5 kg | 4 reps ea
After each round:
4 reps ea | Bretzel
Rest: 3:30
7 Rounds
1 Bench - Row - BB
25 kg | 8 reps
25 kg | 7 reps
27 kg | 6 reps
27 kg | 5 reps
29 kg | 5 reps
31 kg | 4 reps
33 kg | Max reps
2 Push Ups
5 kg | 10 reps
After each round:
Rest: 45 secs
1 Bench - Row - BB
25 kg | 8 reps
25 kg | 7 reps
27 kg | 6 reps
27 kg | 5 reps
29 kg | 5 reps
31 kg | 4 reps
33 kg | Max reps
2 Push Ups
5 kg | 10 reps
After each round:
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 8 | Вторник, 9 Декабря
Focus: Max Strength
Deadlift
Deadlift
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
1 Trapbar - Deadlift
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
2 CM - Squat Jump to the box
45 cm
45 cm
45 cm
45 cm
45 cm
45 cm
Rest: 3:00
1 Trapbar - Deadlift
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
2 CM - Squat Jump to the box
45 cm
45 cm
45 cm
45 cm
45 cm
45 cm
Rest: 3:00
3 Rounds
1 Sleds - Walking
100 kg | 2 lines
2 TRX - Inverted Row
5-10 kg| 10 reps
After each round:
Rest: 45 secs
1 Sleds - Walking
100 kg | 2 lines
2 TRX - Inverted Row
5-10 kg| 10 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 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 6 | Четверг, 4 Декабря
Focus: Glutei & Shoulders
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
- Split Position - Hip Hinge - Med Ball Throw - 5 kg | 6 reps ea
- Rest: 30 sec
4 Rounds
- Landmine - Push Press - 1 Arm@ BB+5 kg
- Rest: 30 sec
5 Rounds
- Deadbug - Bench Press - 2DB - alt. | @12,5 kg | 16 reps
- Landmine - RDL - 1 Leg | @BB+20 kg | 8 reps ea
5 Rounds
- Seated - Shoulder Press - BB - 25 kg | 8 reps
- TRX - Hamstring Curl with Glute Bridge | 8 reps
- Rest: 1:30 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 | Четверг, 27 Ноября
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
CM - Squat Jump to the Box
45 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat Jump to the Box
45 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Squat - BB (очень глубоко)
50 kg | 10 reps
50 kg | 10 reps
55 kg | 10 reps
60 kg | 10 reps
60 kg | 8 reps
65 kg | 8 reps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Rest: 2:30
1 Squat - BB (очень глубоко)
50 kg | 10 reps
50 kg | 10 reps
55 kg | 10 reps
60 kg | 10 reps
60 kg | 8 reps
65 kg | 8 reps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Rest: 2:30
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
3 TRX - Biceps Curl
12 reps
12 reps
12 reps
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
3 TRX - Biceps Curl
12 reps
12 reps
12 reps
After each round:
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 4 | Вторник, 25 Ноября
Focus: Max Strength
Back
Back
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
3 Rounds
1 Landmine - Split Position - Row - 1 Arm
BB + 10 kg| 8 reps ea
`2 Arnold`s Shoulder Press - 2DB
8 kg ea| 10 reps
After each round:
Rest: 45 secs
1 Landmine - Split Position - Row - 1 Arm
BB + 10 kg| 8 reps ea
`2 Arnold`s Shoulder Press - 2DB
8 kg ea| 10 reps
After each round:
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 3 | Cуббота, 22 Ноября
Focus: Max Strength
Deadlift
Deadlift
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
1 Trapbar - Deadlift
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
2 CM - Squat Jump to the box
45 cm
45 cm
45 cm
45 cm
45 cm
45 cm
Rest: 3:00
1 Trapbar - Deadlift
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
2 CM - Squat Jump to the box
45 cm
45 cm
45 cm
45 cm
45 cm
45 cm
Rest: 3:00
2 Round
DeadBug with Rotation
5 kg | 4 reps ea
DeadBug with Rotation
5 kg | 4 reps ea
3 Rounds
1 Step Down - 1KB
24 kg | 8 reps ea
2 TRX - Inverted Row
5-10 kg| 10 reps
After each round:
Rest: 45 secs
1 Step Down - 1KB
24 kg | 8 reps ea
2 TRX - Inverted Row
5-10 kg| 10 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 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 2 | Вторник, 18 Ноября
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
8 Rounds
Dead bug - Bench Press - 2 DB - Alt.
Dead bug - Bench Press - 2 DB - Alt.
- 12,5 kg | 16 reps
- 15 kg | 16 reps
- 15 kg | 16 reps
- 15 kg | 16 reps
- 15 kg | 16 reps
- 15 kg | 16 reps
- 15 kg | 16 reps
- 15 kg | 16 reps
- 32 kg | 12 reps
- 32 kg | 12 reps
- 32 kg | 12 reps
- 32 kg | 12 reps
- 32 kg | 12 reps
- 32 kg | 12 reps
- 32 kg | 12 reps
- 32 kg | 12 reps
4 Rounds
Landmine - Shoulder Press - 1 Arm
7,5 kg | 8 reps ea
Bench - 30 degree - Y-Extension (slow)
2-3 kg | 8 reps
Triceps Press - 2DB@10 kg
Landmine - Shoulder Press - 1 Arm
7,5 kg | 8 reps ea
Bench - 30 degree - Y-Extension (slow)
2-3 kg | 8 reps
Triceps Press - 2DB@10 kg
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| Вторник, 11 Ноября
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
1 Thrusters - 2DB
After each round:
4 reps ea | Z-Position - Glutei Stretch
rest: 45 sec
1 Thrusters - 2DB
- 10 kg | 5 reps
- 10 kg | 5 reps
- 10 kg | 5 reps
- 10 kg | 5 reps
After each round:
4 reps ea | Z-Position - Glutei Stretch
rest: 45 sec
6 Rounds
1 Squat - BB (глубокий присед)
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
1 Squat - BB (глубокий присед)
- 50 kg | 12 reps
- 50 kg | 12 reps
- 50 kg | 12 reps
- 50 kg | 12 reps
- 50 kg | 12 reps
- 50 kg | 12 reps
- 15 kg | 5 reps
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
3 Rounds
1 Landmine - BWD Lunge
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
2 Shoulder Extension - 2DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
3 Biceps - BB
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
2 Shoulder Extension - 2DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
3 Biceps - BB
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
After each round:
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
10
Тренировка 5 | Вторник, 4 Ноября
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
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
6 Rounds
A1. Row - BB
4 reps ea | Bretzel
Rest: 3:30
A1. Row - BB
- 35 kg | 8 reps
- 40 kg | 6 reps
- 43 kg | 6 reps
- 46 kg | 6 reps
- 49 kg | 6 reps
- 52 kg | max reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
4 reps ea | Bretzel
Rest: 3:30
4 Rounds
B1. Sleds - pull ups
Rest: 45 secs
B1. Sleds - pull ups
- 50 kg | 1 line
- 25 kg | 8 reps ea
Rest: 45 secs
3 Rounds
C1. Cross Plank
C1. Cross Plank
- 8 reps ea
- 8 reps ea
- 8 reps ea
- 10 reps ea
- 10 reps ea
- 10 reps ea
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, 24 Октября
Focus: Max Strength
Deadlift
Deadlift
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
1 Trapbar - Deadlift
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
2 CM - Squat Jump to the box
45 cm
45 cm
45 cm
45 cm
45 cm
45 cm
Rest: 3:00
1 Trapbar - Deadlift
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
2 CM - Squat Jump to the box
45 cm
45 cm
45 cm
45 cm
45 cm
45 cm
Rest: 3:00
2 Round
DeadBug with Rotation
5 kg | 4 reps ea
DeadBug with Rotation
5 kg | 4 reps ea
3 Rounds
1 Step Down - 1KB
24 kg | 8 reps ea
2 TRX - Inverted Row
5-10 kg| 10 reps
After each round:
Rest: 45 secs
1 Step Down - 1KB
24 kg | 8 reps ea
2 TRX - Inverted Row
5-10 kg| 10 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 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 3 | Вторник, 21 Октября
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
Thrusters - 2DB
After each round:
rest: 45 sec
Thrusters - 2DB
- 10 kg | 5 reps
- 10 kg | 5 reps
- 10 kg | 5 reps
- 10 kg | 5 reps
After each round:
rest: 45 sec
7 Rounds
Bench Press
Bench Press
- 40 кг | 8 reps
- 43 кг | 8 reps
- 45 кг | 6 reps + 4 plyo push ups
- 47 кг | 5 reps + 4 plyo push ups
- 49 кг | 5 reps + 4 plyo push ups
- 51 кг | 5 reps + 4 plyo push ups
- 53 кг | 5 reps + 4 plyo push ups
4 Rounds
В1. Australian Pull Ups (В жилете 10 кг)
В1. Australian Pull Ups (В жилете 10 кг)
- 10 кг | 10 reps
- 10 кг | 10 reps
- 10 кг | 10 reps
- 10 кг | 10 reps
- 16 kg | 10 reps ea
- 16 kg | 10 reps ea
- 16 kg | 10 reps ea
- 61 kg | 10 reps ea
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 | Четверг, 16 Октября
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
6 Rounds
A1. Squat - BB
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
A1. Squat - BB
- 55 kg | 8 reps
- 60 kg | 8 reps
- 65 kg | 6 reps
- 70 kg | 6 reps
- 75 kg | 6 reps
- 80 kg | 5 reps
- 5 reps
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
3 Rounds
1 Bulgarian Split Squat - 2 DB
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
2 Shoulder Extension - 2DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
3 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
2 Shoulder Extension - 2DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
3 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
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
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 | Вторник, 14 Октября
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
- 35 kg / 8 reps
- 37 kg / 8 reps
- 39 kg / 8 reps
- 41 kg / 8 reps
- 41 kg / 8 reps
- 41 kg / 8 reps
- 41 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. Australian Pull Ups
Rest: 60 secs
B1. Australian Pull Ups
- 8 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
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
9
Тренировка 4 | Четверг, 2 Октября
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest 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
6 Rounds
1 Chest Press - BB
40 kg | 8 reps
43 kg | 8 reps
46 kg | 8 reps
49 kg | 6 reps
51 kg | 6 reps
54 kg | 5 reps
2 In block Bent Knee - Over Row
20-25-30 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
40 kg | 8 reps
43 kg | 8 reps
46 kg | 8 reps
49 kg | 6 reps
51 kg | 6 reps
54 kg | 5 reps
2 In block Bent Knee - Over Row
20-25-30 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Push ups with row - alt.
12 kg| 6 reps ea
2 Front Squat - 1 KB
30 kg | 12 reps
3 Narrow Push Ups
8 reps
After each round:
Rest: 45 secs
1 Push ups with row - alt.
12 kg| 6 reps ea
2 Front Squat - 1 KB
30 kg | 12 reps
3 Narrow Push Ups
8 reps
After each round:
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 3| Вторник, 30 Сентября
Focus: Max Strength
Deadlift
Deadlift
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
1 Trapbar - Deadlift
85 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
95 kg | 6 reps
2 Landmine - half-kneeking - Shoulder Press - 1 Arm
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
85 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
95 kg | 6 reps
2 Landmine - half-kneeking - Shoulder Press - 1 Arm
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
Rest: 3:00
3 Rounds
1 Sleds - Walk through pushing
S+80kg | 2 lines
S+80kg | 2 lines
S+80kg | 2 lines
2 Buterfly - 2DB
8-10 kg| 10 reps
8-10 kg| 10 reps
8-10 kg| 10 reps
After each round:
Rest: 45 secs
1 Sleds - Walk through pushing
S+80kg | 2 lines
S+80kg | 2 lines
S+80kg | 2 lines
2 Buterfly - 2DB
8-10 kg| 10 reps
8-10 kg| 10 reps
8-10 kg| 10 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work 20 sec
Rest: 50 sec
Bike
Work 20 sec
Rest: 50 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 | Вторник, 23 Сентября
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
3 Rounds
Slam Ball
15-20 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Slam Ball
15-20 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 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
8
Тренировка 8 | Четверг, 11 Сентября
Focus: Front & Quads
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
- Half-kneeling to 1 Leg Stand to Ball Throw - 5 kg
- Rest: 30 sec
4 Rounds
- Pillar Rolling - 6 reps ea
- Rest: 30 sec
- in block - lateral plank with row - 10 kg > - 6 reps ea
- Rest: 30 sec
5 Rounds
- Negative - BWD Lunge - Fronted | @35-40-45 kg | 8 reps ea
- In block - Seated - Vertical Row - slow| @20-25 kg - 8 reps
4 Rounds
- OverHead Squat - BB | 25-30 kg| 8 reps
- Rest: 1:30 sec
- Static-Dynamics Squat - 30 sec Static Squat/ 30 sec Dynamic Squat
- Rest: 1:30 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 7 | Вторник, 9 Сентября
Focus: Glutei & Shoulders
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
- Split Position - Hip Hinge - Med Ball Throw - 5 kg | 6 reps ea
- Rest: 30 sec
- 1 Leg - Hip Hinge - Med Ball Throw Linear - 5 kg | 6 reps ea
- Rest: 30 sec
4 Rounds
- In Block - Glutei - March. - 5-10 kg> - 6 reps ea
- Rest: 30 sec
5 Rounds
- Tall - knelling - Landmine - Shoulder Press -2 Arms | @5-10 kg | 8 reps
- Landmine - RDL - 1 Leg | @BB+10 kg | 8 reps ea
5 Rounds
- Bench Press - Resisted - 4:4 | 35-40 kg | 8 reps
- TRX - Hamstring Curl with Glute Bridge | 10 kg | 8 reps
- Rest: 1:30 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 6 | Вторник, 2 Сентября
Focus: Enduraance
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
8 Rounds
WORK: 30/10/30
REST: 60
WORK: 30/10/30
REST: 60
- SHUFFLE
- SKIER
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 |
Focus: Back
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
- Tall-kneeling - Chest Pass - 2-3 kg
- Rest: 30 sec
- Hip Hinge - Med Ball Throw Linear - 5 kg
- Rest: 30 sec
4 Rounds
- Block– Half Kneeling High to Low (Slow)- 5-10 kg> - 6 reps ea
- Rest: 30 sec
5 Rounds
- Pull ups - 3 Point Pauses | 4 reps
- BKW Lunge - 1DB/KB Overhead | 10 kg | 6 reps ea
5 Rounds
- Shoulder Extension - 2DB@6 kg | 8 reps ea
- Front Squat - BB @35-40 kg - Slow | 8 reps
- Rest: 1:30 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
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)