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Treeningplaan Nädal 2 Harjutused Kordade Arv Koormused
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Contact us: Session 1 ExerciseGoblet Squats + Tempo Wallsquat Hold Handstand Hold Shoulder Taps + Side Plank Lateral Leg Raises Active Hang from Bar Session 2 Exercise Squats + Frontfoot Raised Split Squats V-Ups + Nordic Hamstring Curls Russian Twists + Flutter Kicks Sotts Press with broomstick/barbell Sikastrength@gmail.com Sets Reps 5 12+60secs 5 8+20es 4 60secs es, 10 es 5 30secs Load (3,3,3,0), BW BW, BW AHAP on GBH, BW for SPLLR's Link to video https://www.youtube.com/watch?v=L1KJuxaV7Ds https://youtu.be/sposDXWEB0A?t=21 https://www.youtube.com/watch?v=3NXv0Nany-Q https://www.youtube.com/watch?v=HoE-C85ZlCE Link to video https://www.youtube.com/watch?v=-0Q7Lds7B8A https://www.youtube.com/watch?v=r8WwpGQlq7U https://www.youtube.com/watch?v=Lei7TEAujaQ Sets Reps 8 20+12es 5 12+6 5 20es+40es 5 Load BW, BW Link to video https://www.youtube.com/watch?v=85M0mZSt15w https://www.youtube.com/watch?v=7UVgs18Y1P4 https://www.youtube.com/watch?v=JyUqwkVpsi8 https://www.youtube.com/watch?v=eJ9MLnNV6FY Link to video https://www.youtube.com/watch?v=IG1UOF2lark https://www.youtube.com/watch?v=YQu-SotpRZY https://www.youtube.com/watch?v=ANVdMDaYRts Link to video https://www.youtube.com/watch?v=KZP4hOK_U0g https://www.youtube.com/watch?v=cIYeKqLqVVs https://www.youtube.com/watch?v=wPM8icPu6H8 https://www.youtube.com/watch?v=ZZF7uryLExw Link to video https://www.youtube.com/watch?v=c3ZGl4pAwZ4 https://www.youtube.com/watch?v=cIYeKqLqVVs https://www.youtube.com/watch?v=tn0kDUMZ9xA Link to video https://www.youtube.com/watch?v=pn8mqlG0nkE https://www.youtube.com/watch?v=ayAqntt21eA https://www.youtube.com/watch?v=7Cdn7vaLTLk Link to video 20kg, BW 8 Session 3 Exercise Pistols + Korean Sets Assisted Dips Prone Back Extensions + Prone Back Extension Glute Hold + Banded Quadruped Extensions Sigle Leg RDL with heavy object Reps 6 6el+10 5 10+1min 5 30secs es, 12 es 5 8el Load BW minus 30%, BW BW, BW Session 4 Exercise Squat with Heavy Sets Overhead Object Quad Nordics + Frontrack ReverseGoodmornings Lunges Banded + Jefferson Curls Hammer Curls + Push Ups 8mins Reps 6 5 6+8es 5 8+6 10+10 max rounds Loadnot to drop it on sure 4 yourself) BW, 12-16kg Kbell something heavy https://www.youtube.com/watch?v=cfA133MhAYs https://www.youtube.com/watch?v=nYS0R4c3qCA For more advice on Training go to: https://www.instagram.com/sikastrength/ Updated for Week 2 Session 1 ExerciseGoblet Squats + Sets Tempo Weighted Wallsquat Hold raised) + Handstand Hold Shoulder TapsPlank Lateral Raises + Side Leg Raise Hold Ring Rows/Towel Rows Session 2 Exercise Sets Reps 4 12+45secs 4 12+30es 5 10 es, 30 sec hold es 5 Reps Load (3,0,5,0), 6kg-10kg on quads 8-12inch raise for feet, BW 10-20kg, BW Link to video https://www.youtube.com/watch?v=L1KJuxaV7Ds https://youtu.be/sposDXWEB0A?t=21 https://www.youtube.com/watch?v=3NXv0Nany-Q https://www.youtube.com/watch?v=rloXYB8M3vU Link to video https://www.youtube.com/watch?v=-0Q7Lds7B8A https://www.youtube.com/watch?v=r8WwpGQlq7U https://www.youtube.com/watch?v=Lei7TEAujaQ Load Link to video Link to video 12 Squats + Frontfoot Raised Split Squats V-Ups + Nordic Hamstring Curls Russian Twists + Paused Flutter Kicks broomstick/barbell + Paused Overhead Squat 6 20+12es 5 Max in 45 secs + 10 5 20es + Max in 1 min 5 Session 3 ExercisePistol Squats + Sets Paused KoreanBack DipsExtensions + Prone Prone Back Extension Hold Banded Quadruped Glute Extensions Sigle Leg RDL with heavy object Reps 5 8el + 12 5 10+ Accumulated 90 secs 5 20, 20 es 5 8el Session 4 Exercise + Overhead Squat with Heavy Object + Seated Quad Nordics Banded Extensions Banded Quad Goodmornings + Jefferson Curls+ Deficit Hammer Curls Push Ups Reps 6 5 6+8es 5 12+12 45 on 15 off, 4 rounds=8mins Sets 8mins by about 4inches from last time BW, BW floor on each side) 20kg, BW 6+6 broomstick or barbell https://www.youtube.com/watch?v=85M0mZSt15w https://www.youtube.com/watch?v=7UVgs18Y1P4 https://www.youtube.com/watch?v=JyUqwkVpsi8 https://www.youtube.com/watch?v=eJ9MLnNV6FY https://www.youtube.com/watch?v=IG1UOF2lark https://www.youtube.com/watch?v=YQu-SotpRZY https://www.youtube.com/watch?v=ANVdMDaYRts https://www.youtube.com/watch?v=pn8mqlG0nkE&t=20s Link to video https://www.youtube.com/watch?v=KZP4hOK_U0g https://www.youtube.com/watch?v=cIYeKqLqVVs https://www.youtube.com/watch?v=LtTcXXgeRYo https://www.youtube.com/watch?v=ZZF7uryLExw Link to video https://www.youtube.com/watch?v=c3ZGl4pAwZ4 https://www.youtube.com/watch?v=cIYeKqLqVVs https://www.youtube.com/watch?v=tn0kDUMZ9xA Loadnot to drop it on Link to video sure 6+6 yourself) https://www.youtube.com/watch?v=q3S8F9YYssk BW, whatever band you https://www.youtube.com/watch?v=ayAqntt21eA have Paused at parallel for BGM'shttps://www.youtube.com/watch?v=7Cdn7vaLTLk Link to video https://www.youtube.com/watch?v=pn8mqlG0nkE https://www.youtube.com/watch?v=dAFJIfMmWVQ https://www.youtube.com/watch?v=nYS0R4c3qCA Load BW, BW 5kg in each hand, BW whatever band you have something heavy For more advice on Training go to: https://www.instagram.com/sikastrength/ Session 1 Sports field/ Running Track/ Beach/ Field Exercise x reps timeframe/rounds Broad Jump into Squat Jump 10 sets 5 reps , 1+1, 1+1, etc Hill Sprint 15m (moderate slope) 10 sets (45secs between sets) Session 2 Exercise x reps 5 Squat Jumps into 20m Sprint Depth Jump At Home timeframe/rounds 10 rounds 10 rounds Session 3 Exercise x reps Illinois T drill Footwork Drills At Home timeframe/rounds 8 rounds Speed ladders/ Unilateral & Bilateral Pace MAX 100% Pace 100% 100% effort Pace 50% (focus on accuracy) 100% For more advice on Training go to: https://www.instagram.com/ Contact us: Sikastrength@gmail.com Link to video https://www.youtube.com/watch?v=8_-qhDAQW3I https://www.youtube.com/watch?v=AzPJZHOmGEg https://www.youtube.com/watch?v=Urr-MJ6CIfk https://www.youtube.com/watch?v=iICTuTZCJyM nstagram.com/sikastrength/ Session 1 Exercise x reps Release Push Ups x15, PullUps/RingRows/Rows x10 200m Runs 800m Runs Sports field/ Running Track/ Beach/ Field timeframe/rounds 10 rounds for time 5 sets (90 secs rest between sets) 2 sets (2 mins rest between sets) Session 2 At Home Exercise x reps timeframe/rounds Jump Overs x15, PullUps/RingRows/Rows x10 Situps x20, Plank 10 rounds for time 1min 3 rounds on, 1 min off. Repeat 3 times Pace 100% pace 70% pace 50% pace Pace Consistent, Solid Pace Work hard, 85-90% pace Session 3 Exercise repsx6, Pushx Ups Bear Crawl x15 secs Walking Lunges + Bear Crawl + Farmers Carry + Manmakers At Home timeframe/rounds 45 sec on 15 sec off (start each round Pace 100% pace where last round ended) 20m forthe Each, 10 manmakers Go heavy and Slow 50% pace Session 4 Exercise x reps 1km Run 800m Run 600m Run Wherever timeframe/rounds 2 rounds 2 rounds 2 rounds Pace 60% pace 60% pace 60% pace For more advice on Training go to: https://www.instagram.com/sikastrength/ For more advice on Training go to: https://www.instagram.com/sikastrength/
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