BELLVILLE O/16 OEFENPROGRAM WEEK PROGRAM WEEK MAN DINS WOENS DON VRY SAT SON

Transcription

1 WEEK PROGRAM WEEK MAN DINS WOENS DON VRY SAT SON SESSIE SESSIE 5 4 SESSIE SESSIE SESSIE 5 XMAS 6 NEW YEAR SESSIE SESSIE 6 SESSIE SESSIE SESSIE SESSIE SESSIE SESSIE 5 KM DR KM DR.6 KM DR(TYD) 5KM DR KM DR.6 KM DR(TYD) SESSIE 7 SESSIE 6.6 KM DR(TYD) Week en : 7//7-0//7 Reps is,, 75%. Rus min en voltooi die julle oefening. Week en 4: //7-4//7 Reps 85%. Rus min en voltooi die julle oefening. Week 5 6 en 7: 5//7-4/0/8 Reps is 90%. Rus min en voltooi die julle oefening. Maak seker jy strek voor elke seie. Neem jou tyd op die bodyweight seies en probeer elke week dit vinniger klaar maak. Bodyweight seies moet gesuperset word 5 reps van elke oefening van sets. Core seies moet vir 90sek op elke oefening wees vir sets na elke oefen seie.

2 SESSIE General warm up - ( feet forward, feet sideways, in out, croover, dead leg run) - Perform sets on each exercise Dynamic stretching Olympic form drills over 0m - (butt kicks, wall slide, pull throughs, drum major, quick feet) - Perform sets on each exercise Acceleration - 0m Sprints from the following starting positions - ( Foot take off, Lunge position, Falling Start, Turn and Sprint) - Perform 4 sets on each start SESSIES Seie 5,0,0,50m shuttles x 0 (45sek rus tuen shuttle) Seie 5 x 00m sprints (Rus is jou terug stap na elke een) Seie 0 x 0m shuttles (op en af is ) (Rus vir min na 0) Seie 4 0 x 00m sprints (0sek rus na elke ) Seie 5 0 x 50m bulte (Rus wanneer jy terug stap) Statiese strekke na die seie

3 SESSIE WORKOUT WORKOUT Bench Pre, Cable Croovers, Clap Pushups Incline Bench Pre, DB Flyes, Hindu Pushups Bent Over Row, Pullovers, One Arm DB Row DB Kickbacks, Tricep Pulldowns, Bent Knee Pushups Pushups Thrusters Wide Grip Lat Pulldown, Cable Row, DB Prone Row DB SB Skull Crushers, Standing DB OH Ext, Diamond Pushups Arm/Leg Pushups Pop Ups WORKOUT WORKOUT 4 BB Shoulder Pre, DB Bent Over Raise, DB Front Raise DB Arnold Pre, Upright Row, DB Seated Snatch Power Cleans, Box Squats, Good Mornings Push Pre, Deadlift, Box Jumps BB Curls, DB Concentration Curls, TRX Curls Hindu Pushups Split Jumps DB Incline Curls, BB Reverse Curls, DB Hammer Curls Inverted Pushups Burpees WORKOUT 5 WORKOUT 6 DB Bench Pre, TRX Bear Hugs, Superman Back Squats, Trap Bar Deadlift, DB Burpees Pushups Reverse Lat Pulldown, T Bar Row, Standing BB Military Pre, Delt Destroyer, DB Cleans DB Row Close Grip Bench, One Arm Cable BB s, DB Internal Hammer Pushdown, Rope OH Pulldowns Scorpion Pushups Stretch Jumps Get Ups Donkey Burpees

4 BODYWEIGHT SESSIE Metabollic Madne Clap Pushups DB Chest Pre DB Rows DB Squats Gorilla Jumps V Sit Ups For Time Rest minutes Hindu Pushups Bent Knee Pushups Squat and seal Jacks Spider Lunges Bodyweight Blast Blast Off Pushups BB Shoulder Pre BB Upright Rows BB Deadlift Split Jumps Turkish Get Ups Rest minutes Superman Pushups Alligator Pushups Lateral Jumps Kneel to Stance For Time Barbell Beatdown Cro Body Pushups BB Bench Pre BB Bent Over Row BB Back Squat Box Jumps Woodchops Rest minutes Rotational Pushups V jumps Side to Side Pushups Prone Jacks For time

5 CORE SESSIONS CORE CORE CORE V sit up Bridge DT Crunches Side Bridge Bicycles Arm/ Leg Bridge CORE 4 CORE 5 CORE 6 Oblique Crunches leg Plank Reverse Crunches Lying Supermans Split Jacknives Alt Arm Leg Supermans CORE 7 CORE 8 CORE 9 Crunch Hold Side Bridge Rotation Reach Hold Lateral Prone Bridge Bicycle Hold Dynamic Bridge Doen die core seies as volg: Core seie met gym seie Core seie met gym seie Core seie met gym seie Core seie 4 met gym seie 4 Core seie 5 met gym seie 5 Core seie 6 met gym seie 6 Core seie 7 met bw seie Core seie 8 met bw seie Core seie 9 met bw seie WORK HARD AND REMEMBER THAT THOSE WHO FAIL TO PREPARE MUST BE PREPARED TO FAIL!!!!