jonzy91 Posted April 3, 2012 Report Share Posted April 3, 2012 Træningsmål: At blive en bedre amerikansk fodboldspiller.Er pt. in-season, så programmet ser pt. sådan her ud:1 x lower body: Box jump, squat, prowler, abs1 x recovery: Tempoløb, medicinbold-circuit, BB1 x upper body: Bænk, row, pull-ups Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 3, 2012 Author Report Share Posted April 3, 2012 3/4-2012 - Lower BodyOpvarmningMobility, power speed, boundsBox jump3 x 3Overhead med ball throwx 10Squat3 x 4 x 75kgProwler push4x 25m x 60kg~100 reps mave i hver ende.Cool down + udstrækningFootball i aften. Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 4, 2012 Author Report Share Posted April 4, 2012 4/4-2012 - RecoveryOpvarmningStretch, mobility, power speed, single leg hopsMed ball circuit20 runder af 25 sek. on/25 sek. offBBPush-ups, laterals, curls, facepulls, pushdowns- 2 runder af 12-15 repsSkulderRC og plateraisesKontrastbad Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 5, 2012 Author Report Share Posted April 5, 2012 5/4-2012 - UpperOpvarmningFoam roll, mobilityPush-ups til box3 x 2Bænk5 x 3 x 75kgPull-ups3 x 1 x BWSSDB Row3 x 8-10 x 28 kgKB Shrugs4 x 12-15 x 28 kgCool down + stretchFootball i aften Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 9, 2012 Author Report Share Posted April 9, 2012 (edited) 9/4-2012 - RecoveryOpvarmningMobility, power speed, single leg hopsTempoløb2 x 6 x 100m - Push-ups og abs mellem repsMed ball circuit20 runder af 25 sek. on/25 sek. offBand workCurls, pushdowns, shrugs - 5 runder af 15-20 repsCool down + foam roll + udstrækning Edited April 9, 2012 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 10, 2012 Author Report Share Posted April 10, 2012 10/4-2012 - LowerOpvarmningAirdyne, stretching, mobility, power speed, boundsMed ball throwsShot put x 10Kneeling forward x 5Box jump5 x 2Squat5 x 604 x 703 x 802 x 901 x 1001 x 1053 x 2-3 x 80Reverse hyper4 x 10~ 60-100 reps abs mellem hvert sætSkulder circuitRC, plate raises, band facepull - 3 runder af 10-12 repsCool down + udstrækning Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 13, 2012 Author Report Share Posted April 13, 2012 13/4-2012 - UpperOpvarmningAirdyne, stretch, mobility, power speed, bounds, band pulldownsPush-ups til box4 x 3Bænk4 x 3 x 77.5kgDB Incline (NG)3 x 8 x 22kgPull-ups7 x 2 x BW Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 16, 2012 Author Report Share Posted April 16, 2012 16/4-2012 - RecoveryOpvarmningAirdyne, stretch, mobility, power speedCircuitPush-upsAbsMed ball squatAbsBand shrugsAbsBand curlsAbsPushdownsAbs3 min airdyne - 3 runder med 15-25 reps i hver øvelseCool down + udstrækningKontrastbad Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 17, 2012 Author Report Share Posted April 17, 2012 (edited) 17/4-2012 - FBOpvarmningAirdyne, stretching, mobility, power speed, boundsMed ball throwsOHB x 6OHF x 6Box jump3 x 5Squat5 x 605 x 705 x 80FB MilitaryOp til 6 x 45kg3 x 6 x 35kgReverse hyper3 x 10~ 100 reps abs mellem hvert sætRehabTKE, curl+L-raise, plate raise- 2 runder af 15 repsCool down + udstrækningKontrastbadFootball i aften Edited April 17, 2012 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 18, 2012 Author Report Share Posted April 18, 2012 18/4-2012 - RecoveryOpvarmningAir dyne, stretch, mobility, power speed, single leg hopsMed ball circuit20 runder af 25 sek. on/25 sek. offDrop-set push-upDecline -> flat -> incline25 - 12 - 10BBLateral raise, nakke, KB shrug - 3 runder af 15 repsGunsBand curls, band pushdowns, FB curls, rolling tri. extension- 2 runder af 20 (band) og 10 reps Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 20, 2012 Author Report Share Posted April 20, 2012 20/4-2012 - UpperOpvarmningAirdyne, stretch, mobility, power speed, bounds, band pulldownsDrop push-ups3 x 2Bænk5 x 3 x 77.5kgPull-ups8 x 2 x BW Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 23, 2012 Author Report Share Posted April 23, 2012 23/4-12 - TempoOpvarmningJog, mobility, power speedTempoløb1 x 8 x 100yd1 x 6 x 100yd (mistede farten, så stoppede for i dag)- Push-ups/abs mellem reps.Jog tilbage. Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 24, 2012 Author Report Share Posted April 24, 2012 24/4-2012 - FBOpvarmningAirdyne, stretching, mobility, power speed, boundsMed ball throwsOHB x 8Scoop x 8Squat3 x 653 x 753 x 85FB Military5 x 6 x 30kg300 reps abs og 100 band shrugsCool down + udstrækningFootball i aften Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 27, 2012 Author Report Share Posted April 27, 2012 27/4-2012 - UpperOpvarmningAirdyne, stretch, mobility, power speed, skulderopvarmningBænk4 x 3 x 80kgPull-ups9 x 2 x BW Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted April 30, 2012 Author Report Share Posted April 30, 2012 30/4-12 - TempoOpvarmningJog, stretch, mobility, power speedTempoløb2 x 8 x 100yd- Push-ups/abs mellem reps. Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 1, 2012 Author Report Share Posted May 1, 2012 (edited) 1/5-2012 - UpperOpvarmningAirdyne, stretch, mobility, power speed, boundsMed ball throwsOHB x 4Scoop x 4BænkOp til 4 x 90kg2 x 5-6 x 75kgPull-ups SS Dips10 x 2 x BWFootball i aften Edited May 1, 2012 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 7, 2012 Author Report Share Posted May 7, 2012 7/5-12 - TempoOpvarmningJog, stretch, mobility, power speedTempoløb3 x 6 x 100yd- Push-ups/abs mellem reps. Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 8, 2012 Author Report Share Posted May 8, 2012 8/5-2012 - FBOpvarmningAirdyne, stretching, mobility, power speed, boundsMed ball throwsOHB x 8Rotational x 8Squat5 x 703 x 801 x 90Reverse hyper3 x 10 x BW~ 100 reps abs mellem sætCool down + udstrækning Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 9, 2012 Author Report Share Posted May 9, 2012 9/5-2012 - UpperSkulderopvarmningBænk5 x 5-6 x 67.5kgPull-ups SS Dips4 x 3 x BW~ Venstre ringfinger er übergay pga. forstuvning.Lidt lal med plate raises... Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 22, 2012 Author Report Share Posted May 22, 2012 (edited) Har haft ca. 10 dages ufrivillig pause pga. en hjernerystelse. Fedt spark.21/5-12OpvarmningAirdyne, stretch, mobility, power speed, bounds3 x 15 af:BagskulderFB CurlsKB ShrugsBand pushdownNakkeAlt sammen supersettet med lidt hip mobility.22/5-12OpvarmningAirdyne, stretch, mobility, power speed, boundsMed ball throws:OHB x 4Squat5 x 655 x 755 x 85SkulderopvarmningBænk5 x 605 x 705 x 80Dips3 x 5SSRev. hyper3 x 8-10Cool down + udstrækning Edited May 22, 2012 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 24, 2012 Author Report Share Posted May 24, 2012 24/5-12OpvarmningAirdyne, stretch, mobility, power speed, boundsMed ball throws:Scoop x 4Dødløft (SS broad jumps)5 x 605 x 705 x 75Military (SS box push-up)5 x 355 x 405 x 45Chin-ups6 x 3Udstrækning Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 8, 2012 Author Report Share Posted June 8, 2012 8/6-12 - Rehab (AKA Protect Ya Neck)Opvarmning15 min airdyne10 min C2SkulderopvarmningRehabÆgypterstræk - 2 x 30Chin tucks - 3 x 10StyrkeBand pull-apartsBand shrugsTraps+cuff~ 3 runder af 20 repsUdstrækningKontrastbad Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 9, 2012 Author Report Share Posted June 9, 2012 (edited) 9/6-12 - Rehab (AKA Protect Ya Neck)Opvarmning20 min airdyne15 min C2SkulderopvarmningRehabÆgypterstræk - 2 x 35Chin tucks - 4 x 10StyrkeBand pull-apartsBand shrugsTraps+cuff~ 4 runder af 15-20 repsUdstrækningKontrastbad Edited June 9, 2012 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 10, 2012 Author Report Share Posted June 10, 2012 10/6-12 - Rehab (AKA Protect Ya Neck)SvømningCa. en halv times crawl/bryst/hundesvømning. Jeg er en idiot til at svømme men det løsner godt op i nakken.Opvarmning10 min C2SkulderopvarmningRehabÆgypterstræk - 2 x 40Chin tucks - 5 x 10StyrkeBand pull-aparts x 20Box push-ups x 5Band shrugs x 20Traps+cuff x 15~ 5 runder UdstrækningKontrastbad Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.