Explosivity strength Training

Want to improve your jammer skills and get out that pack quicker? Work on 'explosive training' with this programme. Extra weeks to follow with more intense exercises. Also agility workout to follow soon.

Exercises

Seria 1: 1 runda

Opór: Lekki
❤️ Lekki (Strefa 1)

Warm Up Rowing

10 minuty

Transition

30 sekundy

Seria 2: 1 runda

❤️ Maksymalny (Strefa 5)

Sprint

5 minuty

Transition

2 minuty

Seria 3: 1 runda

Box Jumps + Leg Ups Pyramids

5 minuty

Seria 4: 1 runda

Transition

2 minuty

Seria 5: 3 rund

Barbell Squats

12 powtórzenia

Dumbbell Lunges

10 powtórzenia

Transition

15 sekundy

Seria 6: 1 runda

Transition

2 minuty

Seria 7: 3 rund

Leg Press

12 powtórzenia

Overhead Presses

12 powtórzenia

Seria 8: 1 runda

Transition

2 minuty

Seria 9: 1 runda

Burpees

10 powtórzenia

Rest

15 sekundy

Lunges with Knee Lifts

10 powtórzenia

Rest

15 sekundy

Squat Jumps

12 powtórzenia

Rest

15 sekundy

Ciężary: Umiarkowany

Medicine Ball Slams

12 powtórzenia

Rest

15 sekundy

Broad Jump

12 powtórzenia

Transition

1 minuta

Seria 10: 1 runda

Floor Bridge

1 minuta

Rest

10 sekundy

Plank

1 minuta

Rest

10 sekundy

❤️ Umiarkowany (Strefa 2)

Mountain Climbers

1 minuta

Rest

10 sekundy

❤️ Umiarkowany (Strefa 2)

Roman Chair Knee Raises

1 minuta

Rest

10 sekundy

Russian Twists

1 minuta

Seria 11: 1 runda

Stretches

5 minuty

Powiązane treningi

Workout 2

32 min 40 sek, Intensywny

Cardio

19 minuty, Umiarkowany

High Intensity Strength Training

1 godz. 49 min, Intensywny

Gym Session 15

33 min 20 sek,

All Over Strength

56 min 14 sek, Umiarkowany

Cardio 1

27 min 30 sek, Umiarkowany

Najlepszy Wybór dla tego Treningu

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