Prvý 4-týždňový tréningový blok orientovaný hlavne na rozvoj maximálnej sily. Určený pre pokročilých/elitných atlétov.
Phase 1: Test Find 1RM Bench Press A to je všetko. Zbytok tréningu venuj relaxu, pokecaj s kamošmi a daj si dobrú kávu. A nezabudni napísať dole do komentárov svoje zlepšenie.
Phase 1: Pre-test warmu 3 rounds: 20 DU 5 Wall Squat 5 T2B 5 KB Swing 16/12kg 5 Goblet Squat 16/12kg 5-10 min foam rolling , strečing statický aj dynamický 3 rounds (very easy) 5-10 [...]
Phase 1: Warmup 3 Rounds 10 DU 20m Farmers Walk 2x 20kg plate 3 rounds 20 DU 20m Farmers Walk MedBall On Chest 50kg 3 rounds 30 DU 20m Farmes Walk Overhead 2x KB24kg Phase [...]
Phase 1: Primer 10 rounds 10 Burpees 10 KB Swing 24kg 5/5 KB Snatch 24kg 1-2-3-4-5-6-7-8-9-10 Wall Walk (v prvom kole 1 rep, v druhom kole 2....a v 10 kole 10 repov) Note: Ak to [...]
Phase 1:WarmUp 10-20-30-20-10 DU unbroken Air Squat Phase 2: Strength Deload Back Squat 60% 5x3 Chase by: 1-2-3-4-3-2-1 Strict C2B Pull up Deadlift 60% 3x3 Chase by: 10 Sit ups w/ band Phase 3: Metcon [...]
Phase 1: Primer 100-80-60-40-20 DU Chase by: 10 KB Sumo deadlift 24kg 10 KB Swing 24kg 10 Goblet Squat 24kg Phase 2: Strength ME (high intensity, low volume) Sumo Deadlift 3x 2-1, RPE 9 Back [...]
Phase 1: Primer 3 Rounds 10 HH Snatch High Pull (strict form), last rep hold 10s in upper position) 10 Shoulder dislocate w/ stick 10 KB Swing 24kg 3 rounds 5 Snatch Sott Press BTN [...]
Phase 1: Warmup 5 Rounds 10 Air squat 20 Jumping Jack 30 Mountain Climber Phase 2: Conditioning 21 Squat clean @60kg/40kg 10 Box jump 400m Run 15 Squat clean @60kg/40kg 10 Box jump over 400m [...]
Phase 1: Warm up 3 Rounds 20 Chinese Push Up 20 Pull Band Apart 20 Shoulder dislocate 20 V-ups Phase 2: Oly (DE) 10 rounds 3 High Hang Power Snatch Chase by: 5 Heavy KB [...]
Phase1: Primer 100 DU: 3x10 unb, 2x20 unb, 1x30 unb. (each set must be done unbroken, if not start failed set again) then 5 rounds: 5 Strict C2B Pull up 10 Box jums 5 Strict [...]