WEEK PROGRAM WEEK MAN DINS WOENS DON VRY SAT SON 1 SESSIE 1 SESSIE 2 FIKSHEID 1 SESSIE 3 SESSIE 4 3 KM DR 2 SESSIE 5 SESSIE 6 FIKSHEID 2 SESSIE 7 SESSIE 8 5 KM DR 3 SESSIE 9 SESSIE 10 FIKSHEID 3 SESSIE 11 SESSIE 12 3 KM DR 4 SESSIE 1 SESSIE 2 FIKSHEID 4 SESSIE 3 SESSIE 4 1.6 KM DR(TYD) 5 XMAS SESSIE 5 SESSIE 6 CARDIO SESSIE SESSIE 7 SESSIE 8 6 NUWE JAAR SESSIE 9 SESSIE 10 SESSIE 11 1.6 KM DR(TYD) SESSIE 12 7 SESSIE 1 SESSIE 2 FIKSGEID 5 SESSIE 3 SESSIE 4 5 KM DR Week 1 en 2: 27/11/17-10/12/17 Reps is 9, 7, 5 x 2. Gaan swaar op die 2de stel. Week 3 en 4: 11/12/17 24/12/17 Reps is 7,5,3 x 2. Gaan swaar. Week 5 tot 7: 25/12/17 14/01/18 Reps is 5,5,3 x 2. Explosive en swaar. Alle bodyweight oefeninge op die einde van jou oefen seie moet n soeperset wees van 2 stelle van 25 reps per oefening gevolg met die core oefening, 2 stelle van 90sek op elke oefening. Dit is baie belangrik dat jy voor elke gym en fiksheid seie goed strek voor jy begin asb. GOOGLE AS JY N OEFENING NIE KEN NIE. 1
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 FIKSHEID SESSIES Seie 1 5,20,30,50m shuttles x 10 (45sek rus tuen 1 shuttle) Seie 2 15 x 100m sprints (Rus is jou terug stap na elke een) Seie 3 20 x 20m shuttles (op en af is 1) (Rus vir 3min na 10) Seie 4 10 x 200m sprints (30sek rus na elke 1) Seie 5 20 x 50m bulte (Rus wanneer jy terug stap) Statiese strekke na die seie 2
Gym seie: OEFENING 1 OEFENING 2 BB Bench Pre DB Round the Worlds BB Row Wide Grip Lat Pulldown One Arm Cable Pushdown DB Kickbacks Pushups Thrusters DB Arnold Pre DB Seated Snatch BB Hang Cleans Back Squat DB Concentration Curls BB Curls Arm/ Leg Pushups Mountain Climbers OEFENING 3 OEFENING 4 One Arm DB Bench Pre Cable Croover DB Pullovers Standing DB Row Rope Pu;lldowns Skull Crushers Inverted Pushups Burpees DB Front /Lat Raise DB Reverse Flyes BB Deadlift DB Burpees DB One Arm Preacher Curls Iso DB Curls Side to Side Pushups Pop Ups OEFENING 5 OEFENING 6 Incline Bench DB Flyes SB DB Tate Pre BB Foam Roller Pre Reverse Grip Lat Pulldown Wide Chins Hindu Pushups Curtsy Seated DB Shoulder Pre DB Cleans Prone DB Curls BB Reverse Curls BB Walking Lunges Power Cleans Scorpion Pushups Split Jumps OEFENING 7 OEFENING 8 DB Incline Flyes BB Reverse Grip Bench BB T Bar Row BB Bench Pull Standing BB OH Ext BB Dips Clap Pushups Tuck Jumps BB Cuban Pre BB Front/Back Combo Rope Curls BB 21s Good Mornings KB Pop Ups Atomic Pushups Stretch Jumps OEFENING 9 OEFENING 10 Decline Bench Pre DB Bench Pre DB Prone Row One Arm Lawnmowers Close Grip Bench Pre DB OH Ext Chest Slap Pushups Prone Jacks Smith Military Pre DB Bent Over Raise DB Prone Croover Curls Seated DB Curl KB Swing Box Squat Bent Knee Pushups Get Ups OEFENING 11 OEFENING 12 Alternating DB Pre Cable Croover Alt Cable Row One Arm DB Row Standing DB OH Ext Clap Pushups Blast Off Pushups Squat Jumps One Arm BB Jammer Pre DB Croovers One Arm Cable Curl DB Zotman Curl Trap Bar Deadlift DB Step Ups Diamond Pushups Donkey Burpees 3
Week 1: Doen oefening 1,2,3 and 4 Week 2: Doen oefening 5, 6, 7 and 8 Week 3: Doen oefening 9, 10, 11, and 12 Week 4: Doen oefening 1, 2, 3 and 4 Week 5: Doen oefening 5, 6, 7 and 8 Week 6: Doen oefening 9, 10, 11 and 12 Week 7: Doen oefening 1,2,3 and 4 CORE SESSIE 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 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 CORE 10 CORE 11 CORE 12 Side Crunches Side Bridge Abduction Jackhammers Walkups Single Leg Reverse Crunch Prone Bridge Doen die core seies as volg: oefening 1 met core 1,oefening 2 met core 2, oefening 3 met core 3 oefening 4 met core 4,oefening 5 met core 5, oefening 6 met core 6 oefening 7 met core 7,oefening 8 met core 8, oefening 9 met core 9 oefening 10 met core 10,oefening 11 met core 11, oefening 12 met core 12 WORK HARD AND REMEMBER THAT THOSE WHO FAIL TO PREPARE MUST BE PREPARED TO FAIL!!!! 4
AS JY NIE IN N KAN KOM NIE, VOLG DIE BODYWEIGHT PROGRAM BODYWEIGHT SESSIES 1-6 1 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 Complete 4 sets for time 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 Complete 4 sets for time 5
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 For time 4 The Bodyweight Blitz Hand Release Pushups Chest Slap Pushups Lateral Lunges Sumo Deadlifts Wide Tucks SB Handovers For time 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 For time 6
6 The Aement Normal Pushups Burpees Crunches Squat Jumps 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. 7