Before implementing the program, learn the following movements: squat (deep, normal, half squat), parallel pull, deadlift (with a cage) and bench press.
The training program is supposed to adapt to your sport training and other schedule. Its idea is to be easily flexible according to different needs.
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Basic series
The idea of the basic set is to serve as the body of the exercise. Its measure determines the nature of the exercise.
Basic sets are done 2-6 times per exercise. The first 2 are done as a warm-up and the next 2-4 with target weights. The last set can be shortened if the technique does not hold together or the performance freezes. If this does not happen, the weights should be increased. The target weights are therefore determined according to the size of the basic set and your own performance.
The returns are made so that they are at least 3 minutes between sets. They can be longer, so that the heart rate recovers (Polar area 2).
The rhythm
The rhythm is based on periods of 4 or 5 weeks or a calendar month. There are 4 of these episodes.
Each episode has its own so-called basic set that specifies the number of repetitions. The power is adjusted by changing the number of basic sets. The exercise lasts approx. 45 min. – 1 h. + stretching to the end, but this too can be adjusted by the number of support movements.
The main movement is done in 2+2-4 basic sets, depending on the desired power of the exercise. The power is adjusted weekly always in the same rhythm or according to other training. An experienced trainee uses his own knowledge in power regulation.
The power of weeks
These rhythms are exemplary.
5 week rhythm
Week 1: Light, Week 2: Medium, Week 3 Hard, Week 4: Light, Week 5: Hard
4 week rhythm
Week 1: Light, Week 2: hard Week 3 light, Week 4: hard
The rhythm of episodes
The period is always one calendar month or 5 weeks
Episode 1: Basic Series 10
Episode 2: Basic Series 8
Episode 3: Basic Set 6
Episode 4: Basic Series 4
Days
-
Squat
Spins and exercises
Warming up for 10 min with a fillar or rowing machine
Persuasion and active movements
Squat 2 warm-up + 2-4 basic sets
Box jumps from flat feet 2-4 x 10
Rubber loops side kick + back kick 2-3 O + 2-3 V x 10 per leg.
Stretching
-
Parallel pull
Spins and exercises
Warming up for 10 min with a fillar or rowing machine
Persuasion and active movements
Parallel pull 2 warm-up + 2-4 basic sets
Double effort on the box, raising the knee with both legs 2-3 O – 2-3 V x 10
Rubber loops middle body movement 2-3 O + 2-3 V x 10
Stretching
-
Bench and deadlift
Spins and exercises
Warming up for 10 min with a fillar or rowing machine
Persuasion and active movements
Deadlift (with a cage) 2+2-4 basic sets
Bench 2 warm-up + 2-4 basic sets
Rubber loops beats 2-3 O + 2-3 V x 10
Stretching
Editing
Your schedules, other training and injuries may require modifying the week. If you only have time to do one workout a week, do no. 1. If two, then numbers 1&2. If a single workout is too long, drop rubber bands first and then boxes/deadlifts. So, at minimum, a week's training consists of warm-up, squats and stretches. Don't shorten your training stretches!
Various modifications of the basic set are also possible. As an example, strength endurance weighting, the returns are shortened (Polar region 3), but the weights are correspondingly lighter:
Episode 1: Basic Series 20
Episode 2: Basic Series 15
Episode 3: Basic Series 10
Episode 4: Basic Series 5
A 4-month set emphasizing explosive strength and speed. Weights are lightened, recoveries are extended (up to resting heart rate/5 min, Polar zone 5) and performances at maximum speed:
Episode 1: Basic Series 8
Episode 2: Basic Set 6
Episode 3: Basic Series 4
Episode 4: Basic Series 2
Notes on movements
- Always do warm-up sets (first with a barbell and then with light weights) and try to listen to the condition of the day, if you feel that you are going with bolder weights.
- The squat is done at a normal depth, although warm-up sets can be done deep. In the last period, you can increase weights and do half squats. In all squats, aim for maximum movement speed when coming up and control when coming down.
- The parallel pull-up is preferably done as a normal performance rather than raw.
- Flat foot for the box: Take hand movement with you. Do it either from a static position (squat with hands behind) or with lightening. Do individual performances and always step down from the box, don't jump down. Start the jump near the box and jump upwards, not forwards. Try to raise the center of gravity as much as possible.
- When jumping with one leg, start with the easier version and use the knee lift and step only when the basic jump feels under control.
Mobility
Additional weight training is not meant to reduce mobility, on the contrary. To get the most out of your workout, take enough time to finish stretching and warm up. After the warm-up, different pumping of the buttocks and dynamic swinging of the leg are in order. Finally, you should do reasonably long (+10 sec.) static stretches in sets of 3, taking care to shake well between bends. Due to the demands of the sport, you should focus on this carefully and go through the big muscles of the lower body. In addition, bending of the middle and upper body must be done every single time. Set aside at least 15 minutes for stretching. but I prefer a little more, always 30 min. until. Shorten the actual strength training rather than stretching.
