Day 2

Day 1-4

Pre Warm-up
Foam Roll
Calfs, biceps femoris, quads, IT band, lower back, lats x 30"
Hip mobility
Quadruped - hydrant x 6 -R/L
Quadruped - str. Leg rise 6 R/L
Quadruped - inter. Rotation x 6 R/L
Quadruped - ext. rotation x 6 R/L
Scorpion x 6 - R/L
Reverse scorpion x 6 - R/L
Increase the reps with 2 every week

Sholder pre
Pasive internal rotation - strech - 30
Pasive external rotation - strech - 30
Towel strech IR - strech - 30" R/L
Dumbell internal rotation - stregth Dumbell external rotation - stregth Dumbell triceps extension - stregth
Increase duration of strech with 5" e
Increase the number of reps with 2

Dynamic Warm-up
High kness walk to forward lunge x 2 x20m
Lateral lunges x 2 x 20m
Frankenstein walk x 2 x 20m
Inch warm x 2 x 10m
Bear crawl x 2 10m

Scarecrow x 5
Fordward lunge with twist x 2 x 20m
Superbands x walk x2 x 20m
Streight leg deadlift walk x 2 x 20m
Backward lunges x 2 x 20m

Running form
Exercices
1. Ankling
2. High knees
3. Streight leg - high knees
4. A- skip
5. Wall-Drill

Dist./Dur.
2 x 20m
2 x 20m
2 x 20m
2 x 20 m
2 x 10"

Exercices
1. Seated arm swings
2. Butt kicks
3. Carioca
4. High knees carioca
5. Dead leg carioca

Core
Exercices
Reps/Hold
1. MB/ Cable woodchop Up-Down R/L
20
2. Front plank
45 sec
3. MB/ Cable woodchop - Down-Up R/L
20
4. Front plank - right leg rise
45 sec
5. MB/ Cable woodchop - mid. Center
20
6. Front plank - left leg rise
45 sec
Increase the number of reps by 2 every week
Increase the duration of the hold by 5" every week

Exercices
1. Turckis get-ups R/L
2. Side plank - left
3. Gladiantor pres R/L
4. Side plank - right
5. DB. Jack knife
6. DB. Quadruped - cross - elbow - k

Day 2-5

Sholder pre-hab
nal rotation - strech - 30" R/L
nal rotation - strech - 30" R/L
IR - strech - 30" R/L
ernal rotation - stregth - 4 R/L
ernal rotation - stregth - 4 R/L
eps extension - stregth - 4 R/L
ation of strech with 5" every week
number of reps with 2 (after week 2)

up

nge with twist x 2 x 20m

x walk x2 x 20m
deadlift walk x 2 x 20m
nges x 2 x 20m

m swings

es carioca

r pres R/L

ruped - cross - elbow - knee

Dist./Dur.
2 x 10"
2 x 20m
2 x 20m
2 x 20m
2 x 20m

Reps/Hold
6
30 sec
6
30 sec
10
10

Day 1-4
Lower body pliometrics
Exercices
1. Depth Jump *
2. Box jump
3. Long jump
4. Single leg long jump
5. Counter movement jump
6. Skip for distance
7. Skip for height
8. Speed skaters

Sets
1
1
1
1
1
1
1
1

Reps
10
8
8
8
8
8
8
8

Increase by 2 every exercices/week. (Except*)

Day 2Upper body pli

IR

Exercices
1. MB forehand
2. MB backhand
3. MB Slams
4. Kneeling reverse FH
5. Kneeling reverse BH
6. Overhead serve
7. MB split lunge kneeling FH
8. MB split lunge kneeling BH

Start with a 2 kg med. Ball. Increase

Speed

Agility

Exercices
1. Resisted sprints *
2. Speed

IR
Sets
Reps
Distances Exercices
FULL
1
6
50m
1. Agility ladder
FULL
1
3
20m
2. Mirror drill
FULL
1
4
30m
FULL
1
5
40m
FULL
1
4
20m
* - use parachute or weighted sleed (no more the 10% BW)
Allow full recovery between sets

POWER

POWE

Exercices
IR
1RM
Sets
Reps
Exercices
1. Clean pull *
80%
3
3
1. Sing. Arm.+ leg Ket. Snatch
2. Split jerk *
80%
3
3
2. Snatch pull *
3. Front squat *
80%
3
3
3. Single leg deadlift R/L
4. Bench press *
80%
3
3
4. Sing. leg alter. dumbell row
5. DB split lunge R/L
3
6
5. Chin-Ups
6. Alter. DB. Fly R/L
3
6
Super-set the last 2 exercices with biceps curls days 1/3 and triceps extension days 2/4
* Increase percentage of 1RM by 2% every week
Increase nr. Of reps with 2 every week

Day 2-5
Upper body pliometrics

reverse FH
reverse BH

unge kneeling FH
unge kneeling BH

Sets
1
1
1
1
1
1
1
1

Reps
10
10
10
10
10
10
10
10

IR

h a 2 kg med. Ball. Increase weight every week by 1kg

Agility

POWER

IR
.+ leg Ket. Snatch

deadlift R/L
alter. dumbell row

n days 2/4

1RM
80%

Sets
3
3
3
3
3

Reps
4
3
4
4
6

DAY 3-6
Foam roll
1. Calf x 30"
2. Biceps femoris x 30"
3. Quads x 30"
4. IT band x 30"
5. Glutes x 30"
6.Groin
7. Low back x 30"
8. Lats x 30"

PNF streching
1.
2.
3.
4.
5.
6.
7.
8.

Calfs
Biceps femoris
Quads
Glutes
Groin
Pyriformis
Lats
Chest

LSD
20 min slow jog, HR 160-170 b/min.,

TRX FLEXIBILITY
1.
2.
3.
4.
5.
6.
7.
8.

Standing chest strech

Standing sholder strech
Standing side bend strech
Golf rotation
Windmill
Standing hip strech
Wide stance hip strech
Kneeling quad strech

Foam roll