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SlavikHavik
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This is my training block for the next 3 weeks
I have the same dynamic strech i use for my warm up
In the mornings as well. In total i do it about 10 times a week. It takes about 7 minutes.
The Isometric streching i preform after practice as well but i combine the lower and upperbody sets into one session.
All sets in this program are preformed to the breakdown of form, and not absolute failiure. Thats usually about 1-2 reps before total failiure.
All accessory work uses 4 second negatives unless otherwise specified
Max Effort Upper Body
Warm Up:
Dyn Strech: Front Swings 3x6
Dyn Strech: Lateral Swings 3x6
Dyn Strech: Side Leg Swings 3x12
Dyn Strech: Front Leg Swings 3x12
Work:
ME Hold: Assisted Planche Work
ME Movement: Weighted Dips
Acc: Low Incline DB Press: 4x8
Acc: Weighted Close Grip Pushups 3x10
Active Strech: Shoulders with barbell 3x10 (3 seconds at full strech)
Acc: Weighted Wide Grip Chins 4x10
Sup: Bent over flys: 3x8 - 1254
Sup: Straight Bar Curls 5x5
Iso Strech: Horizontal Bar Strech
Iso Strech: Vertical Bar Strech
Max Effort Lower Body
Warm Up:
5 Minutes Jogging 9.5 km/h
Dyn Strech: Front Swings 3x6
Dyn Strech: Lateral Swings 3x6
Dyn Strech: Side Leg Swings 3x12
Dyn Strech: Front Leg Swings 3x12
Work:
Me Movement: Good Mornings
Active Strech: Cable Front Split 2x10 (4 seconds at full strech)
Active Strech: Cable Side split 2x10 (4 seconds at full strech)
Acc: One Leg Squats 4x10
Acc: Natural Glute Ham Raise: 3x10 - 5 second negative
Sup Core:: Reverse Hypers: 4x8
Sup Core: Slide Outs 3x30 seconds
Sup Core: V-Snaps 3x10
Iso Strech: 1xMiddle Split
Iso Strech 1xFront Lunge (each leg
Iso Strech 1xFront Split
Iso Strech 1x One Leg Side Support
Dynamic Effort Upper Body
Warm Up
Light Skill Practice
Dyn Strech: Front Swings 3x6
Dyn Strech: Lateral Swings 3x6
Dyn Strech: Side Leg Swings 3x12
Dyn Strech: Front Leg Swings 3x12
De Movement: Speed Dips
Skill 1: Hand Speed Drills (Back Support) 5x20 (10/arm)
Skill 2: Hand Speed Drills (Front Support) 5x20 (10/arm)
Acc: Chain Suspended Pushups 3x10
Acc: Dumbell OHP 4x8
Acc: Bench Dips: 4x10
Active Strech: Shoulders with barbell 3x10 (3 seconds at full strech)
Acc: T-Bar Row 3x8
Sup: Bent Over Cable Flys 3x10 - 5 seconds at top
Sup: Drag Curls 5 second negative
Iso Strech: Horizontal Bar Strech
Iso Strech: Vertical Bar Strech
Dynamic Effort Lower Body
Warm up:
Dyn Strech: Front Swings 3x6
Dyn Strech: Lateral Swings 3x6
Dyn Strech: Side Leg Swings 3x12
Dyn Strech: Front Leg Swings 3x12
DE Movement: Speed Squats
Ply: Altitude Landings 1x6
Acc: Front Squats 3x8
Acc: GHR 3x10
Active Strech: Cable Front Split 2x10 (4 seconds at full strech)
Active Strech: Cable Side split 2x10 (4 seconds at full strech)
Supp Core: Reverse Hyper 4x8
Supp Core: 3x30 Seconds Slide Outs
Supp Core: 3x10 Decline Situps
Iso Strech: 1xMiddle Split
Iso Strech 1xFront Lunge (each leg
Iso Strech 1xFront Split
Iso Strech 1x One Leg Side Support
I have the same dynamic strech i use for my warm up
In the mornings as well. In total i do it about 10 times a week. It takes about 7 minutes.
The Isometric streching i preform after practice as well but i combine the lower and upperbody sets into one session.
All sets in this program are preformed to the breakdown of form, and not absolute failiure. Thats usually about 1-2 reps before total failiure.
All accessory work uses 4 second negatives unless otherwise specified
Max Effort Upper Body
Warm Up:
Dyn Strech: Front Swings 3x6
Dyn Strech: Lateral Swings 3x6
Dyn Strech: Side Leg Swings 3x12
Dyn Strech: Front Leg Swings 3x12
Work:
ME Hold: Assisted Planche Work
ME Movement: Weighted Dips
Acc: Low Incline DB Press: 4x8
Acc: Weighted Close Grip Pushups 3x10
Active Strech: Shoulders with barbell 3x10 (3 seconds at full strech)
Acc: Weighted Wide Grip Chins 4x10
Sup: Bent over flys: 3x8 - 1254
Sup: Straight Bar Curls 5x5
Iso Strech: Horizontal Bar Strech
Iso Strech: Vertical Bar Strech
Max Effort Lower Body
Warm Up:
5 Minutes Jogging 9.5 km/h
Dyn Strech: Front Swings 3x6
Dyn Strech: Lateral Swings 3x6
Dyn Strech: Side Leg Swings 3x12
Dyn Strech: Front Leg Swings 3x12
Work:
Me Movement: Good Mornings
Active Strech: Cable Front Split 2x10 (4 seconds at full strech)
Active Strech: Cable Side split 2x10 (4 seconds at full strech)
Acc: One Leg Squats 4x10
Acc: Natural Glute Ham Raise: 3x10 - 5 second negative
Sup Core:: Reverse Hypers: 4x8
Sup Core: Slide Outs 3x30 seconds
Sup Core: V-Snaps 3x10
Iso Strech: 1xMiddle Split
Iso Strech 1xFront Lunge (each leg
Iso Strech 1xFront Split
Iso Strech 1x One Leg Side Support
Dynamic Effort Upper Body
Warm Up
Light Skill Practice
Dyn Strech: Front Swings 3x6
Dyn Strech: Lateral Swings 3x6
Dyn Strech: Side Leg Swings 3x12
Dyn Strech: Front Leg Swings 3x12
De Movement: Speed Dips
Skill 1: Hand Speed Drills (Back Support) 5x20 (10/arm)
Skill 2: Hand Speed Drills (Front Support) 5x20 (10/arm)
Acc: Chain Suspended Pushups 3x10
Acc: Dumbell OHP 4x8
Acc: Bench Dips: 4x10
Active Strech: Shoulders with barbell 3x10 (3 seconds at full strech)
Acc: T-Bar Row 3x8
Sup: Bent Over Cable Flys 3x10 - 5 seconds at top
Sup: Drag Curls 5 second negative
Iso Strech: Horizontal Bar Strech
Iso Strech: Vertical Bar Strech
Dynamic Effort Lower Body
Warm up:
Dyn Strech: Front Swings 3x6
Dyn Strech: Lateral Swings 3x6
Dyn Strech: Side Leg Swings 3x12
Dyn Strech: Front Leg Swings 3x12
DE Movement: Speed Squats
Ply: Altitude Landings 1x6
Acc: Front Squats 3x8
Acc: GHR 3x10
Active Strech: Cable Front Split 2x10 (4 seconds at full strech)
Active Strech: Cable Side split 2x10 (4 seconds at full strech)
Supp Core: Reverse Hyper 4x8
Supp Core: 3x30 Seconds Slide Outs
Supp Core: 3x10 Decline Situps
Iso Strech: 1xMiddle Split
Iso Strech 1xFront Lunge (each leg
Iso Strech 1xFront Split
Iso Strech 1x One Leg Side Support
