Pokračovanie tréningového cyklu Back To Basic, v ktorom nosná zložka bude venová kondícií, silovej-vytrvalosti a efektivite.
Phase 1: Warmup 10-1 Shuttle Run 2x10m 1-10 KB Swing @20/16kg Phase 2: Weightlifting BTN Split Jerk 5x5, Rest 3 min Poznámka Päť opakovaní je celkom výrazne väčší objem a preto si hmotnosť na činke [...]
Phase 1: Warmup 2min Row Damper: 1, SM:20 10 Shoulder dislocate 10 OHS w/ stick 2 min Row Damper: 1, SM24 10 Shoulder dislocate 10 OHS w/ stick 2 min Row Damper: 1, SM26 10 [...]
Phase 1: Warmup AMRAP 10min 5 Step-in / step-out burpees 10 Jumping Jack 10 Box Step-up knee-up 10 Mountain Climber Phase 2: Gymnastic Accumulate 10mjn Wall Walk + 3-5s HS Hold + HS Walk @8 [...]
Aby sme sa posunuli ďalej aj čo sa týka pochopeniu vesla a optimálneho nastavenia dampera pre Tvoj výkon, tak si spravíme testovací protokol, ktorý mám od svojho trénera Shane Farmera z www.darkhorserowing.com. Princíp testu je [...]
Phase 1: Warmup 10 Rounds 20m Easy Run 20m Walking Lunges 20m Bear Crawl Phase 2: Weightlifting Hang Squat Snatch 5x3, 75%, hold 1s bottom position, hold 1s top position, Rest 120s Phase 3: Strength [...]
Phase 1: Warmup AMRAP 10min 2x10m Shuttle Run 20 Jumping Jack 2x10m Shuttle Run 20 Moutain climber Phase 2: Weightlifting BTN Split Jerk 5x3, +5kg W1D1 Phase 3: Strength Back Squat 3x3, 85%RM Phase 4: [...]
Phase 1: Warmup AMRAP 10min 10 Jumping Jack 10 Mountain Climber 10 Seal Jack 10 Lunges Phase 2: Weightlifting Hang Power Snatch w/ 2s hold above knee 3x3, Rest 120s Poznámka V začiatočnej polohe t.j [...]
Phase 1: Warmup Phase 2: Weightlifting Deficit Power Clean 5x3 80%RM Poznámka Deficit znamená, že sa postavíte na podložku napr. 20kg kotúče ca. 7cm. Práca nôh je iba ťah a vynecháš rozskočenie! Phase 3: Strength [...]
Phase 1: Primer 3 Rounds 2 min Easy Row 2 min Easy Run 2 min Easy Step-in/out Burpees Phase 2: Strength Bent-over Row 5x5 @BW, Rest 120s Strict HSPU 5x10, Rest 120s Phase 3: Conditionig [...]
Phase 1: Warmup 5min Easy Run/Row 5 Rounds 10 Thruster @20/15kg 10 DU Phase 2: Weightlifting 5 Rounds 1 Snatch + 2 Snatch High Pull @85%RM Rest 120s Phase 3: Conditioning 15-10-5 OHS @50-60-70/30-40-50kg 15 [...]