Wednesday, September 26, 2012

27.9.2012 Sprint Training Program

Plyometrics for chest:
  • Drop push-up 10 * 3
  • Plyometric push-up 10*2

Biceps Training(You need to select own weights):
  • Biceps Curl (Dumbells) - Standing; Hammer Grip 15*3
  • Inner Biceps Curl (Dumbells) - Standing 10*3
  • Biceps Curl (Dumbells) - Standing; Alternated 15*3
  • Inner Biceps Curl (Dumbells) - Standing 10*3
  • Biceps Curl (Dumbells) - Standing; Hammer Grip 12*3
Before Aikido Training..


Tuesday, September 25, 2012

26.9.2012 's Sprint Training Program

We are going to do exercises what is below:

Field
400m run on gras.(long stride)
Some Flexibility exercises for warming-up. 
3*30m synergic with sprint start.
High Knee Lift - 100m * 2  
Heel To Bum - 100m * 2
Skip B - 100m * 1


Plyometrics for legs:
  • Knee Tuck Jump - 3*25
  • Split Jump - 3*20
  • Jump Squat - 3*20  
Gym
Strenght Training For Shoulders:
  • Rear Deltoid Raise - Bent Over; One-Arm with 10RM * 3
  • Lateral Deltoid Raise - Standing 8RM * 3
  • Upright Row (Dumbells) 12RM * 3
  • Push-press jumping (Dumbels) 12RM * 3