BELLVILLE RUGBY BODYWEIGHT OEFENPROGRAM

Transcription

1 WEEK PROGRAM WEEK MAN DINS WOENS DON VRY SAT SON 1 PREHAB 1 SESSIE 3 5 KM DR 2 PREHAB 2 SESSIE 6 3 KM DR 3 PREHAB 3 SESSSIE 3 DR(TYD) 4 PREHAB 1 SESSIE 6 5 KM DR 5 XMAS DR(TYD SESSION 3 6 NEW YEAR 3 KM DR SESSION 6 7 PREHAB 2 SESSIE 3 DR(TYD Week 1 : 27/11/17-03/12/17 Week 2: 04/12/17-10/12/17 Week 3: 11/12/17-17/12/17 Week 4: 18/12/17-24/12/17 Week 5: 25/12/17-31/12/17 Week 6: 01/01/18-07/01/18 Week 7: 08/01/18 14/01/18 Begin elke seie met n strek seie. Drink tenminste 2 liter water n dag. Skryf jou tyd neer van jou bodyweight en draf seie. Doen n core seie na elke seie. 90 seconds op elke oefening vir 2 sets.

2 BODYWEIGHT SESSIES Metabollic Madne Clap Pushups Mountain Climbers Arm Leg Pushups Squats Gorilla Jumps V Sit Ups For Time Hindu Pushups Bent Knee Pushups Squat and seal Jacks Spider Lunges 2 Bodyweight Blast Blast Off Pushups Scorpion Pushups Plie Pop Ups Donkey Kicks Split Jumps Turkish Get Ups For Time Superman Pushups Alligator Pushups Lateral Jumps Kneel to Stance 3 Bodyweight Beatdown Cro Body Pushups Inverted Pushup Thrusters Curtsy Lunges Woodchops Rotational Pushups V jumps Side to Side Pushups Prone Jacks

3 4 The Bodyweight Blitz Hand Release Pushups Chest Slap Pushups Lateral Lunges Sumo Deadlifts Wide Tucks SB Handovers Hip Slap Pushups Decline Pushups Reverse Lunges Burpees Complete 4 rounds for time 5 The Suicide 360 Walkouts Diamond pushups Tuck Jumps Fall out Pushups Stretch Jumps Complete 6 sets 6 The Aement Normal Pushups Burpees Crunches Inverted Pushups Thrusters Bent Knee Pushups Atomic Pushups Pushup Prone Jacks Tuck Jumps Perform as many reps as you can on each exercise for 2 minutes. Record your reps for each exercise. Google die oefening as jy nie weet wat dit is nie.

4 PREHAB SESSIE Doen 15 reps van elke oefening vir 2 vol sets en bridge vir 3min op die Prone bridge. Week 1, 4 en 7 Doen seie 1 Week 2 en 5 Doen seie 2 SESSIE1 SESSIE 3 Spiderman Pushup Single Leg Pushup Alternate Arm/Leg Pushup Single Leg Squat Squat Pistol Squat Supine Tilt Single Leg Supine Tilt Good Morning Inverted Single Leg Pushup Alternating Supermans Stride and Twist Alternate Arm/Leg Bridge Side Bridge Hip Flexion Single Leg Aeroplane Supine Supermans Single Leg Plank Hip Flexion Supine T Raise Side Bridge Abduction Overhead Squat Single Leg Plank Abduction Adduction Supine Hip Flexion Alternating Superman SB V Sit Ups SB Circles SB Belly Blasters Prone Bridge Prone Bridge Prone Bridge Forward/Backward Hops Week 3 en 6 Doen seie 3 Square Hops Side to Side Hops Alle oefeninge moet op n stadige tempo gedoen word. Google n oefening as jy nie weet wat hy is nie.

5 SESSIE General warm up - ( 2 feet forward, 2 feet sideways, 2 in 2 out, 2 croover, dead leg run) - Perform 3 sets on each exercise Dynamic stretching Olympic form drills over 20m - (butt kicks, wall slide, pull throughs, drum major, quick feet) - Perform 3 sets on each exercise Acceleration - 10m Sprints from the following starting positions - ( 2 Foot take off, Lunge position, Falling Start, Turn and Sprint) - Perform 4 sets on each start Agility - (All 6 agility drills that we have been doing) - Complete 2 sets on each exercise with 90 second rest between sets. Static stretching CORE SESSIES CORE 1 CORE 2 CORE 3 V sit up Bridge DT Crunches Side Bridge Bicycles Arm/ Leg Bridge CORE 4 CORE 5 CORE 6 Oblique Crunches 1 leg Plank Doen elke seie as volg: Core seie 1 met seie 1 Core seie 2 met seie 2 Core seie 3 met seie 3 Core seie 4 met seie 4 Core seie 5 with seie 5 Core seie 6 with seie 6 Reverse Crunches Lying Supermans Split Jacknives Alt Arm Leg Supermans WORK HARD AND REMEMBER THAT THOSE WHO FAIL TO PREPARE MUST BE PREPARED TO FAIL!!!