Febrero 16 de 2009
Strength Training
Strength training 2x/week is part of a regular weekly training cycle of the SELECTION team [it replaces missed practice for all others]. The following program ensures overall strength gain/maintenance and can be used if gym is not available. Any questions about techniques and performance can be addressed to coach.
These instructions are for the SELECTION team. Sets used for Day 1 and Day 2 are targeting different muscle groups.
Day 1: A-wup, B-upper body, C-abs+back, F-stretching [alternate B1-C1-B2-C2- B3...for active rest]
Day 2: A-wup, D-legs, E-cords, F-stretching [alternateD1-E1-D2-E2-D3...for active rest]
Stretching [F] set is part of injury prevention and performance improvement strategies and should be performed on a daily basis.
| A-wup | ||
| A1 | Jumping jacks | 30″ |
| A2 | Boxer jumps | 30″ |
| A3 | Skipping | 30″ |
| A4 | Scissors sideways | 30″ |
| A5 | Skiing front-back | 30″ |
| A6 | Kenguroo | 30″ |
| B-upper body | ||
| B1 | Close stance push ups | 8-12x |
| B2 | Wide stance push ups | 8-12x |
| B3 | Regular stamce push ups | 8-12x |
| B4 | Dips | 8-12x |
| B5 | Jump push ups | 8-12x |
| B6 | Push up rotation | 8-12x |
| Day1, alternate B and C, repeat 2-3x | ||
| C-abs/back | ||
| C1 | Back burns | 12-16x |
| C2 | Opposite knee crunches | 8-12x ea |
| C3 | Back+legs raises | 12-16x |
| C4 | Serratus crunches | 12-16x |
| C5 | Superman flyes | 12-16x |
| C6 | Bicycle crunches | 16-20x |
| Day1, alternate B and C, repeat 2-3x | ||
| D-legs | ||
| D1 | Single leg romanian deadlift | 8x ea |
| D2 | Side lunges | 8x ea |
| D3 | Kazachock squats | 8x ea |
| D4 | Front/back lunges | 8x ea |
| D5 | Bulgarian squats | 8x ea |
| D6 | One leg heel raises | 16x ea |
| Day2, alternate D and E, repeat 2-3x | ||
| E-cords | ||
| E1 | Breaststroke pull | 16-20x |
| E2 | Cross pull | 16-20x |
| E3 | Flyes | 16-20x |
| E4 | Double arms pull | 16-20x |
| E5 | Shooting pull | 8-12x ea |
| E6 | Elbowing | 16-20x |
| Day2, alternate D and E, repeat 2-3x | ||
| F-stretching | ||
| F1 | 90° pec | 3×10″ ea |
| F2 | Shoulder | 3×10″ ea |
| F3 | Triceps | 3×10″ ea |
| F4 | Towel double arm back | 3×10″ ea |
| F5 | Kneeling cap stretch | 3×10″ ea |
| F6 | Bent leg side-to-side twist | 3×10″ ea |
| F7 | Prone scorpions | 3×10″ ea |
| F8 | Supine scorpions | 3×10″ ea |
| F9 | Groins | 3×10″ |
| F10 | Side squat inside leg | 3×10″ ea |
| F11 | Front squat groin-ankle | 3×10″ ea |
| F12 | Glutes | 3×10″ ea |
| F13 | Calf stretch | 3×10″ ea |
| F14 | Quad stretch | 3×10″ ea |