junior__23
Bardzo ciekawa propozycja treningu dla mocno zaawansowanych (i raczej na wakacje, jak mamy dużo czasu)
Phase I- high volume/high frequency
This phase consisted of 2 consecutive 3 weeks load/ 1 week unload schemes. The loading portion looked something like this:
Mon- AM: starts, short sprints, agility drills, position specific drills - ~500 yards total. PM: Weights- 3 x 3 at 80% squat, RDL.
Tues- Conditioning- 100 yds x 15 with 30 second rest intervals
Wed- AM:Plyo- speed drills- 4-6 sets depth jumps/ 1 position specific agility drill/ 4 sets straight leg sprints/ 4 sets 60 yard buildups- PM: Maximum Strength Upper Body Training mainly on the bench press
Thurs- Conditioning- 100 yds x 15 with 30 second rests
Friday- AM: start technique, maximum speed sprints and flying 20's, agility drills, position specific drills- 500 yards total. PM: Strength Training - Clean- 3 x 3 85%/Squat 3 x 3 85%/ Glute Ham- 3 x 3
Saturday- AM- Agility technique, buildups, Upper Body strength enduance focusing on the bench press
Sunday- Off
He'd follow that for 3 weeks and then unload for 1 week. The unloading period consisted of 1/2 the volume of on field work on Monday and Friday and elimination of plyo, speed, agility work on Wednesday.
After about 6 weeks of training, it was obvious to me he had got about all he was gonna get from this scheme. He seemed a little burned out and he complained of sore joints. I knew that this just meant he was slightly over-reached and his perfomance would rebound up big time once we tapered into a lower volume phase. He's always been able to transfer functional ability into technical ability. From experience we knew that as his vertical jump goes so does everything else and as his shoulder press and incline press goes so does his bench press. We ended up dramatically lowering the overall lower body volume. On upper body we got him away from the bench press for a while and worked on his weak points. The routine ended up looking like this:
Phase II - Low Volume Intensification
Session 1- LB
Depth Jump, standing triple, one leg hops unto box, - 4-6 sets each x 3-5 reps
Session 1- UB
incline DB Press, Row, Heavy Tricep, Rear delt - 4-6 sets of 5-8 reps each
Session 2 LB
on the track with 60 yd build ups to 90%, 50 yd bounding, lateral hurdle hops, squat runs x 10 seconds. 4-6 sets each
Session 2 UB
Push Press or Push jerk, Pull-up, Bicep, Tricep- 4-6 sets of 3-8 reps each.
Setup
Session 1 LB
off
Session 1 UB
off
Session 2 LB
off
Session 2 UB
Phase I- high volume/high frequency
This phase consisted of 2 consecutive 3 weeks load/ 1 week unload schemes. The loading portion looked something like this:
Mon- AM: starts, short sprints, agility drills, position specific drills - ~500 yards total. PM: Weights- 3 x 3 at 80% squat, RDL.
Tues- Conditioning- 100 yds x 15 with 30 second rest intervals
Wed- AM:Plyo- speed drills- 4-6 sets depth jumps/ 1 position specific agility drill/ 4 sets straight leg sprints/ 4 sets 60 yard buildups- PM: Maximum Strength Upper Body Training mainly on the bench press
Thurs- Conditioning- 100 yds x 15 with 30 second rests
Friday- AM: start technique, maximum speed sprints and flying 20's, agility drills, position specific drills- 500 yards total. PM: Strength Training - Clean- 3 x 3 85%/Squat 3 x 3 85%/ Glute Ham- 3 x 3
Saturday- AM- Agility technique, buildups, Upper Body strength enduance focusing on the bench press
Sunday- Off
He'd follow that for 3 weeks and then unload for 1 week. The unloading period consisted of 1/2 the volume of on field work on Monday and Friday and elimination of plyo, speed, agility work on Wednesday.
After about 6 weeks of training, it was obvious to me he had got about all he was gonna get from this scheme. He seemed a little burned out and he complained of sore joints. I knew that this just meant he was slightly over-reached and his perfomance would rebound up big time once we tapered into a lower volume phase. He's always been able to transfer functional ability into technical ability. From experience we knew that as his vertical jump goes so does everything else and as his shoulder press and incline press goes so does his bench press. We ended up dramatically lowering the overall lower body volume. On upper body we got him away from the bench press for a while and worked on his weak points. The routine ended up looking like this:
Phase II - Low Volume Intensification
Session 1- LB
Depth Jump, standing triple, one leg hops unto box, - 4-6 sets each x 3-5 reps
Session 1- UB
incline DB Press, Row, Heavy Tricep, Rear delt - 4-6 sets of 5-8 reps each
Session 2 LB
on the track with 60 yd build ups to 90%, 50 yd bounding, lateral hurdle hops, squat runs x 10 seconds. 4-6 sets each
Session 2 UB
Push Press or Push jerk, Pull-up, Bicep, Tricep- 4-6 sets of 3-8 reps each.
Setup
Session 1 LB
off
Session 1 UB
off
Session 2 LB
off
Session 2 UB
Ile do... czyli liczniki do wydarzeń http://ile-do.pl.pl
oraz
Kuchnia wietnamska na http://pyzamadeinpoland.pl
ja_i_ja
