BELLVILLE NETBAL OEFENPROGRAM WEEK PROGRAM

Transcription

1 WEEK PROGRAM WEEK MAN DINS WOENS DON VRY SAT SON 2 3 SESSIE SESSIE 4 GYM SESSIE 4 SESSIE 4 PREHAB PREHAB 2 PREHAB 3 PREHAB SESSIE 2 SESSIE 5 SESSIE 2 SESSIE SESSIE 3 SESSSIE 3 5 KM DR 3 KM DR.6 KM DR(TYD) 5 KM DR 5 XMAS SESSIE SESSIE 3 3 KM DR SESSIE NEW YEAR SESSIE PREHAB 2 PREHAB 3 SESSIE 4 SESSIE 2 5 SESSIE 5.6 KM DR(TYD).6 KM DR(TYD) Week en 2: 27//7-0/2/7 Week 3 en 4: /2/7-24/2/7 Week 5,6 en 7: 25/2/7-4/0/8 Begin elke seie met n goeie full body strek. Neem jou tyd op die bodyweight seies en probeer dit elke keer verbeter. Drink op die minste 2 liter water n dag. Skryf jou tyd van elke seie neer en bring dit skool toe in die nuwe jaar.

2 PREHAB SESSIE Doen 5 reps van elke oefening vir 2 vol sets en bridge vir 3min op die Prone bridge. Week, 4 en 7 Doen seie Week 2 en 5 Doen seie 2 Week 3 en 6 Doen seie 3 SESSIE SESSIE 2 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 5 reps each leg Square Hops 5 reps each leg Side to Side Hops 5 reps each leg Alle oefeninge moet op n stadige tempo gedoen word. Google n oefening as jy nie weet wat hy is nie.

3 BODYWEIGHT SESSIES - 6 Metabollic Madne Clap Pushups Mountain Climbers Arm Leg Pushups Squats Gorilla Jumps V Sit Ups Hindu Pushups Bent Knee Pushups Squat and seal Jacks Spider Lunges Complete 4 sets for time 2 Bodyweight Blast Blast Off Pushups Scorpion Pushups Plie Pop Ups Donkey Kicks Split Jumps Turkish Get Ups Superman Pushups Alligator Pushups Lateral Jumps Kneel to Stance Complete 4 sets for time 3 Bodyweight Beatdown Cro Body Pushups Inverted Pushup Thrusters Squat Jumps Curtsy Lunges Woodchops Rotational Pushups V jumps Side to Side Pushups Prone Jacks Complete 4 sets for time

4 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 Squat Jumps Tuck Jumps Fall out Pushups Stretch Jumps Complete 6 sets 6 The Aement Normal Pushups Burpees Crunches Squat Jumps Inverted Pushups Thrusters Bent Knee Pushups Atomic Pushups Pushup Prone Jacks Tuck Jumps Doen soveel reps soos jy kan vir 2 min. Skryf jou hoeveelheid reps neer vir elke oefening.

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 - 0m Sprints from the following starting positions - ( 2 Foot take off, Lunge position, Falling Start, Turn and Sprint) - Perform 4 sets on each start SESSIES Seie 5,20,30,50m shuttles x 0 (45sek rus tuen shuttle) Seie 2 5 x 00m sprints (Rus is jou terug stap na elke een) Seie 3 20 x 20m shuttles (op en af is ) (Rus vir 3min na 0) Seie 4 0 x 200m sprints (30sek rus na elke ) Seie 5 20 x 50m bulte (Rus wanneer jy terug stap) Statiese strekke na die seie

6 CORE SESSIES CORE CORE 2 CORE 3 V sit up Bridge DT Crunches Side Bridge Bicycles Arm/ Leg Bridge CORE 4 CORE 5 CORE 6 Oblique Crunches leg Plank Doen die core seie as volg: Core seie met gym seie Core seie 2 met gym seie 2 Core seie 3 met gym seie 3 Core seie 4 met gym seie 4 Core seie 5 met gym seie 5 Core seie 6 met gym 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!!!!