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79
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Trening / Andre Treningsaktiviteter / Ultimate treningsprogram for spenst og eksplosivitet
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på: 25. juni 2005, 00:01
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Spensten min gikk opp noe sinnsykt etter jeg gjorde dette programmet. Jeg gikk fra å ta i nettet på en basketball kurv til å dunke ballen oppi ganske greit.
Du burde ha en ganske bra styrke i benia når du skal gjøre dette programmet siden du skal drive med plyometriske øvelser ved siden av vekter..
Day 1 Monday Day 2 Friday
Phase I - 4 weeks
Day 1
Jump Squat- 3 x 3 @40% of max squat, 3 x 3@ 20% (perform these with a focus on "diving down" into a 1/4 to 1/2 squat and quickly rebounding out as high as possible)
*hang clean - 3 x 3 @85%
Squat- 5 x 5 @85% (try to increase the weight or reps each week- work up to a set of 5 using several warm-up sets and then maintain the same weight for all 5 sets. You might only get 2 or 3 reps on your last 2 sets. when you get all 5 sets of 5 increase the load the next workout - make sure you're doing a true butt nailed to the floor full squat)
leg curl, glute ham, or romanian deadlift - 4 x 6-8
Day 2
*hang clean - 3 x 3 @85%
Jump Squat with pause 3 x 3 @ 40% of max squat, 3 x 3@20% (perform these by lowering into a full squat position and pausing for 3-5 seconds before each repetition)
Deadlift- 5 x 5 @85% (try to increase the weight or reps each week- work up to a set of 5 using several warm-up sets and then maintain the same weight for all 5 sets. You might only get 2 or 3 reps on your last 2 sets. when you get all 5 sets of 5 increase the load the next workout)
bulgarian split squat or lunge- 2 x 6-8
leg curl or glute ham - 2 x 5
* = optional
After this 4 week phase take a recovery week where you eliminate the heavy squat and deadlift but keep everything else in place. Then move onto phase II.
Phase II - 3-4 weeks
Day 1
Depth Jump - 6-8 x 3 (use box heights of 18 inches to start - Only increase the box height if your technique feels perfect, smooth, and quiet)
Squat - 3 x 3 @ 80-85%
leg curl, glute ham, or RDL- 3 x 5
Day 2
Depth jump - 6-8 x 3
Deadlift - 3 x 3 @ 80-85%
bulgarian split squat or lunge - 2 x 5 per leg
After this 3-4 week phase rest completely for 1 week, retest, and start another cycle. You oughta see some nice gains.
What you're doing here in the 2nd phase is pulling back on the volume and intensity of the strength work so that you can intensify your reactive work. The squats and deadlifts in this phase are just maintenance work so that you maintain your strength. Nothing hardcore. This is a mild example of conjugate loading. Strength and strength-speed focus in phase one, reactive focus in phase 2 with maintenance strength work.
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85
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Trening / Kroppsbygging og Fitness / Er dette et bra program for meg?
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på: 11. mai 2005, 21:30
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Hei!
Jeg er basketballspiller så jeg trene slik at jeg blir sterk og eksplosive/hurtig
Jeg fant dette programmet på nettet som jeg har tenkt å begynne å kjøre om en ukes tid ved siden av spensttrening.
Så hva synes dere om dette programmet? Er det no bra?
Weeks 1-6
Monday - Push
Bench Press - 5x5 Military Press - 3x8 Lying Triceps Extension - 3x10
Push Workout, Weeks 1-6
Wednesday - Pull
Power Clean - 5x5 Bent Row - 3x8 Close Grip Underhand Lat Pulldown - 2x10 EZ Bar Curl - 2x8 Barbell Shrug - 3x10
- Pull Workout, Weeks 1-6
Friday - Legs
Jump Squat - 5x5 Stiff Legged Deadlift - 3x8 Standing Calf Raise - 3x12 Weighted Hanging Leg Raises - 3x12
Legs Workout, Weeks 1-6
Weeks 7-12 Monday - Push
Incline Dumbell Press - 3x10 Arnold Press - 3x8 Weighted Parallel Bar Dips - 3x6
Click Here For A Printable Log Of Monday - Push Workout, Weeks 7-12
Wednesday - Pull
Deadlift - 3x5 Weighted Pullup - 3x6 Seated Cable Row - 3x10 Dumbell Shrug - 3x10
- Pull Workout, Weeks 7-12
Friday - Legs/Core
One Legged Squat - 3x5 Good Morning - 3x8 Seated Calf Raise - 3x12 Weighted Decline Crunches - 3x12
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