THE BEAST METHOD: INDIVIDUAL PROGRAM – NATAZ
WITAJ W SWoim indywidualnym programie treningowym
Niestandardowy program treningowy stworzony i zaprogramowany do osiągnięcia wyznaczonych przez Ciebie celów z regularnymi konsultacjami online, analizami wideo w oparciu o feedback.
- Dopasowany do Twojego stylu życia i czasu
- Dopasowany do Twojego poziomu i umiejetności
- Zaprogramowany do osiągnięcia Twoich celów
POWODZENIA!
Ariel Barwiński
ariel@thebeast-method.com
CYCLE 3:
WEIGHTLIFTING & GYMNASTICS
WEEK 4 (7-13/02/2022)
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 45” Single unders |
| 10x Push up to Down Dog |
| 2x Turkish Get up (each side) |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| TURKISH GET UP https://www.youtube.com/watch?v=jvFd8G67TAM |
| B. AKTYWACJA |
| 2 SERIE |
| 15x Banded Clamshell in Side Plank (each side) |
| 10x Low Trap Rasies @2×2,5kkg |
| BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=OkM1wLVNkLk |
| LOW TRAP RAISES https://www.youtube.com/watch?v=8QCxRXN4BAA |
| 2. PLYOMETRICS |
| A. 3 SETS |
| 3x Box Jump + Drop Jump |
| – REST AS NEEDED |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| B. 5 SETS |
| 4x Box Jump TnG @max height |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 3x (1x Hang Muscle Snatch + 1x Snatch Push Press + 1x OHS) @30-50% 1RM |
| * 5” Pause at the bottom for the last OHS |
| – REST AS NEDED BETWEEN SETS |
| SNATCH PUSH PRESS https://www.youtube.com/watch?v=edttlbSN7GM |
| B. SNATCH BALANCE + OHS (FOR BEST QUALITY & FULL RANGE OF MOTION) |
| 1x 5 @63% |
| 1x 4 @67% |
| 1x 3 @75% |
| 2x 2 @78% |
| – REST AT LEAST 2′ |
| C. SQUAT SNATCH |
| 2x 2 @74% |
| 2x 2 @77% |
| 6x 1 @80% |
| 2×2 @77% |
| 2x 2 @74% |
| * Form & Speed are priority! |
| * Drop & Go |
| – REST AT LEAST 90” BETWEEN SETS |
| C. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 4×5 @60-65% 1RM Snatch |
| – REST AS NEEDED |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3×5 @weight by feel |
| – REST AS NEEDED |
| 2. SRENGTH & ACCESSORIES |
| A. BACK SQUAT |
| 1x 6 @67% |
| 1x 6 @76% |
| 1x 3 @86% |
| 1x 2 @90% |
| – REST AT LEAST 2′ |
| B. ACCESSORIES |
| 3 SETS |
| 8x Glute Ham Raises/ Nordic Curls |
| 20” Copenhagen Plank (each side) |
| – REST AT LEAST 60” |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. Jump Rope |
| 90” Single unders |
| INTO |
| TABATA DOUBLE UNDERS |
| 8x 20” ON: 10” OFF |
| – FOR MAX DU |
| * DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| 2. GIMNASTYKA |
| A. HANDSTAND WALK |
| A1. AKTYWACJA |
| 2 SETS |
| 10x Shoulder Shrug in HS |
| 20s Side Plank (each side) |
| SHOULDER SHRUG https://www.youtube.com/watch?v=OKwDENz7ojE |
| A2. 3 SETS |
| 10-20 Shoulder Taps Back To Wall or Face to wall |
| – REST AS NEEDED |
| SHOULDER TAPS BACK TO WALL https://www.youtube.com/watch?v=WWVuI-MrWvM |
| SHOULDER TAPS FACE TO WALL https://www.youtube.com/watch?v=GIPoBf9ZZ28 |
| A3. 3 SETS |
| 10-20 Bumper Step up Back to Wall or Face to Wall |
| SHOULDER TAPS https://www.youtube.com/watch?v=WWVuI-MrWvM |
| BUMPER STEPS UP in HS https://www.youtube.com/watch?v=2j1AFGFdiGg |
| OR |
| 10-20′ PROGRESSION & PRACTICE HANDSTAND WALK |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| B. STRICT CH2B PULL UPS |
| 3x 2-4 |
| – REST 60-90S |
| – PORUSZAJ SIĘ W PIONIE |
| SCALED: |
| 6x Negative Pull ups |
| C. BANDED STRICT CH2B CHIN UPS (PODCHWYT) |
| 3x 10 |
| – REST 60-90S |
| – PORUSZAJ SIĘ W PIONIE |
| 2. CONDITIONING |
| FOR TIME |
| 21-18-15…-9 |
| Wall Ball Shot @9kg |
| Push ups |
| Toes to bar |
| COOL DOWN |
| 2 SETS |
| 60s Walk |
| 40s Plank |
| 40s Chest Stretching |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 45” Single unders |
| 10x Push up to Down Dog |
| 10x KB American Swing |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| 2. PLYOMETRICS |
| KNEES JUMP + BOX JUMP + DROP JUMP |
| 4 SETS |
| 5x 1+ 1+1 |
| – REST AS NEDED BETWEEN SETS |
| KNEES JUMP + BOX JUMP https://www.youtube.com/watch?v=WjXBRVYWIfs |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + HANG (KNEES) MUSCLE CLEAN + PUSH PRESS |
| 1x 2+2+2 @30-40% 1RM |
| 2x 1+1+1@40-50% |
| – REST AS NEDED BETWEEN SETS |
| B. EMOM 12′ |
| 1x Power Clean + 1x Push Jerk @74% |
| 3. STRENGTH |
| DEADLIFT |
| 1x 15 @40% |
| 1x 12 @45% |
| 1x 8 @55% |
| 3x 5 @68% |
| – REST MIN. 2′ |
| 4. CONDITIONING |
| AMRAP 12′ |
| 8x Box Steps Over @2×22,5/60cm |
| 6x HSPU |
| 8x Alt. DB Snatch @22,5kg |
| 24x Air Squat |
| COOL DOWN |
| 2-3 SETS |
| 1-2′ Walk |
| 5x Jefferson Curls |
WEEK 3 (31/01 - 5/02/2022)
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 45” Single unders |
| 10x Push up to Down Dog |
| 2x Turkish Get up (each side) |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| TURKISH GET UP https://www.youtube.com/watch?v=jvFd8G67TAM |
| B. AKTYWACJA |
| 2 SERIE |
| 15x Banded Clamshell in Side Plank (each side) |
| 10x Low Trap Rasies @2×2,5kkg |
| BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=OkM1wLVNkLk |
| LOW TRAP RAISES https://www.youtube.com/watch?v=8QCxRXN4BAA |
| 2. PLYOMETRICS |
| TOUH & GO BOX JUMP |
| 5×5 @Work up to max height TnG |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 3x (1x Hang Muscle Snatch + + 1x Snatch Push Press + 1x OHS) @30-50% 1RM |
| * 5” Pause at the bottom for the last OHS |
| – REST AS NEDED BETWEEN SETS |
| SNATCH PUSH PRESS https://www.youtube.com/watch?v=edttlbSN7GM |
| B. SNATCH BALANCE + OHS (FOR BEST QUALITY & FULL RANGE OF MOTION) |
| 1x 4+1 @60% |
| 1x 3+1@65% |
| 1x 2+1 @73% |
| 1x 2+1 @75% |
| – REST AT LEAST 2′ |
| C. SQUAT SNATCH |
| EMOM 16′ |
| 1: 3x Squat Snatch @67% |
| 2: 2x Squat Snatch @70% |
| 3: 1x Squat Snatch @74% |
| 4: REST |
| 5: 3x Squat Snatch @67% |
| … |
| * FORMA WYKONANIA JEST PRIORYTETEM, W RAZIE POTRZEBY ZANIŻ CIĘŻAR |
| * DROP & GO – ZRZUCAJ. SZTANGĘ PO KAŻDYM POWTÓRZENIU |
| D. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 4×6 @more weight comapring with last week |
| – REST AS NEEDED |
| E. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3×6 @more weight comparing with last week |
| – REST AS NEEDED |
| 2. SRENGTH & ACCESSORIES |
| A. BACK SQUAT |
| 1x 6 @62% |
| 1x 6 @71% |
| 2×6 @76% |
| – REST AT LEAST 2′ |
| B. ACCESSORIES |
| 3 SETS |
| 8x Glute Ham Raises/ Nordic Curls |
| 20” Copenhagen Plank (each side) |
| – REST AT LEAST 60” |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. Jump Rope |
| 90” Single unders |
| INTO |
| TABATA DOUBLE UNDERS |
| 8x 20” ON: 10” OFF |
| – FOR MAX DU |
| * DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| 2. GIMNASTYKA |
| A. HANDSTAND WALK |
| A1. AKTYWACJA |
| 2 SETS |
| 10x Shoulder Shrug in HS |
| 20s Side Plank (each side) |
| SHOULDER SHRUG https://www.youtube.com/watch?v=OKwDENz7ojE |
| A2. 3 SETS |
| 10-20 Shoulder Taps Back To Wall or Face to wall |
| – REST AS NEEDED |
| SHOULDER TAPS BACK TO WALL https://www.youtube.com/watch?v=WWVuI-MrWvM |
| SHOULDER TAPS FACE TO WALL https://www.youtube.com/watch?v=GIPoBf9ZZ28 |
| A3. 3 SETS |
| 10-20 Bumper Step up Back to Wall or Face to Wall |
| SHOULDER TAPS https://www.youtube.com/watch?v=WWVuI-MrWvM |
| BUMPER STEPS UP in HS https://www.youtube.com/watch?v=2j1AFGFdiGg |
| OR |
| 10-20′ PROGRESSION & PRACTICE HANDSTAND WALK |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| B. STRICT PULL UPS |
| 3x 6-8 |
| – REST 60-90S |
| – PORUSZAJ SIĘ W PIONIE |
| SCALED: |
| 6x Negative Pull ups |
| C. BANDED STRICT CHEST TO BAR PULL UPS |
| 3x 10 |
| – REST 60-90S |
| – PORUSZAJ SIĘ W PIONIE |
| 2. CONDITIONING |
| FOR TIME |
| 21-18-15…-9 |
| Wall Ball Shot @9kg |
| Push ups |
| Toes to bar |
| COOL DOWN |
| 2 SETS |
| 60s Walk |
| 40s Plank |
| 40s Chest Stretching |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 45” Single unders |
| 10x Push up to Down Dog |
| 10x KB American Swing |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| 2. PLYOMETRICS |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 4 SETS |
| 5x 1+1 |
| – REST AS NEDED BETWEEN SETS |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + HANG (KNEES) MUSCLE CLEAN + PUSH PRESS |
| 1x 2+2+2 @30-40% 1RM |
| 2x 1+1+1@40-50% |
| – REST AS NEDED BETWEEN SETS |
| B. POWER CLEAN + HANG (KNEES) POWER CLEAN + PUSH JERK |
| 1x 2+1+3 @65% |
| 1x 2+1+2 @67% |
| 1x 1+1+2 @69% |
| 2x 1+1+2 @74% |
| – REST MIN. 1′ |
| 3. STRENGTH |
| DEADLIFT |
| 1x 15 @40% |
| 1x 12 @45% |
| 1x 8 @53% |
| 4x 5 @64% |
| – REST MIN. 2′ |
| 4. CONDITIONING |
| FOR TIME |
| 3 ROUNDS |
| 10x Box Jump @60cm |
| 10x Hang Power Snatch @35kg |
| 1x Wall Walk |
| INTO |
| 3 ROUNDS |
| 10x Thruster @35kg |
| 10x Pull ups |
| 1x Wall Walk |
| COOL DOWN |
| 2-3 SETS |
| 1-2′ Walk |
| 5x Jefferson Curls |
WEEK 2 (24-30/01/2022)
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 45” Single unders |
| 10x Push up to Down Dog |
| 2x Turkish Get up (each side) |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| TURKISH GET UP https://www.youtube.com/watch?v=jvFd8G67TAM |
| B. AKTYWACJA |
| 2 SERIE |
| 15x Banded Clamshell in Side Plank (each side) |
| 10x Low Trap Rasies @2×2,5kkg |
| BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=OkM1wLVNkLk |
| LOW TRAP RAISES https://www.youtube.com/watch?v=8QCxRXN4BAA |
| 2. PLYOMETRICS |
| WEIGHTED BOX JUMP |
| 3x 8 @BARBELL 20/15kg |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 3-4x (1x Muscle Snatch + 1x OHS) @30-50% 1RM |
| * 5” Pause at the bottom for the last OHS |
| – REST AS NEDED BETWEEN SETS |
| B. SNATCH BALANCE + OHS (FOR BEST QUALITY & FULL RANGE OF MOTION) |
| 2x 1+4 @60% |
| 1x 1+4@65% |
| 1x 1+2 @73% |
| – REST AT LEAST 2′ |
| C. SQUAT SNATCH |
| EMOM 9 ’ |
| 1: 3x Squat Snatch @67% |
| 2: 2x Squat Snatch @70% |
| 3: 1x Squat Snatch @74% |
| 4: 3x Squat Snatch @67% |
| 5: 2x Squat Snatch @70% |
| …. |
| * Form & Speed are priority! |
| * Drop & Go |
| – REST AS NEEDED |
| D. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 3x 7 |
| – ADJUST WEIGHT BY FEEL TO PRFORM 7 GOOD QUALITY & HEAVY REPS |
| – REST AS NEEDED |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3×7 |
| – ADJUST MODERATE WEIGHT BY FEEL TO PRFORM 8 GOOD QUALITY REPS |
| – REST AS NEEDED |
| 2. SRENGTH & ACCESSORIES |
| A. BACK SQUAT |
| 1x 8 @62% |
| 1x 6 @71% |
| 1x 4 @81% |
| 1x 4 @86% |
| – REST AT LEAST 2′ |
| B. ACCESSORIES |
| 3 SETS |
| 8x Glute Ham Raises/ Nordic Curls |
| 20” Copenhagen Plank (each side) |
| – REST AT LEAST 60” |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. Jump Rope |
| 90” Single unders |
| INTO |
| TABATA DOUBLE UNDERS |
| 8x 20” ON: 10” OFF |
| – FOR MAX DU |
| * DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| 2. GIMNASTYKA |
| A. HANDSTAND WALK |
| A1. AKTYWACJA |
| 2 SETS |
| 10x Shoulder Shrug in HS |
| 20s Side Plank (each side) |
| SHOULDER SHRUG https://www.youtube.com/watch?v=OKwDENz7ojE |
| A2. 3 SETS |
| 10-20 Shoulder Taps Back To Wall or Face to wall |
| – REST AS NEEDED |
| SHOULDER TAPS BACK TO WALL https://www.youtube.com/watch?v=WWVuI-MrWvM |
| SHOULDER TAPS FACE TO WALL https://www.youtube.com/watch?v=GIPoBf9ZZ28 |
| A3. 3 SETS |
| 10-20 Bumper Step up Back to Wall or Face to Wall |
| SHOULDER TAPS https://www.youtube.com/watch?v=WWVuI-MrWvM |
| BUMPER STEPS UP in HS https://www.youtube.com/watch?v=2j1AFGFdiGg |
| OR |
| 10-20′ PROGRESSION & PRACTICE HANDSTAND WALK |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| B. STRICT PULL UPS |
| 3x 7 |
| – REST 60-90S |
| – PORUSZAJ SIĘ W PIONIE |
| SCALED: |
| 4-6x Negative Pull ups |
| C. BANDED CHIN UPS (PODCIĄGNIĘCIA W PODCHWYCIE Z TAŚMĄ) |
| 3x 15 |
| – REST 60-90S |
| – PORUSZAJ SIĘ W PIONIE |
| 2. CONDITIONING |
| FOR TIME |
| 40-35-30-25-20 |
| AIR SQUAT |
| 30-25-20-15-10 |
| PUSH UPS |
| *10x Toes to bar (After Every set) |
| COOL DOWN |
| 2 SETS |
| 60s Walk |
| 40s Plank |
| 40s Chest Stretching |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 45” Single unders |
| 10x Push up to Down Dog |
| 10x KB American Swing |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| 2. PLYOMETRICS |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 4 SETS |
| 5x 1+1 |
| – REST AS NEDED BETWEEN SETS |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + HANG (HIPS) MUSCLE CLEAN + PUSH PRESS |
| 1x 2+2+2 @30-40% 1RM |
| 2x 1+1+1@40-50% |
| – REST AS NEDED BETWEEN SETS |
| B. POWER CLEAN + PUSH JERK |
| 3+1 @65% |
| 3+1 @67% |
| 3+1 @69% |
| 2x 3+1 @74% |
| – REST MIN. 1′ |
| 4. STRENGTH |
| DEADLIFT |
| 1x 5 @65% |
| 1x 4 @73% |
| 2×3 @77% |
| – REST MIN. 2′ |
| 5. CONDITIONING |
| A. 8x 20” ON: 10” OFF (TABATA) |
| – FOR MAX BURPEES |
| 90” REST BEFORE B (INCLUDED 10” FROM INTERVALS) |
| INTO |
| B. AMRAP 8′ |
| 10x Alt. DB Snatch @20kg |
| 30x Double unders |
| 10x Single Arm DB Thruster @20kg (switch every 5 reps) |
| 30x Double unders |
| 90” REST BEFORE C (INCULDED 30” FROM LAST MINUTE) |
| INTO |
| 30x Burpee |
| COOL DOWN |
| 2-3 SETS |
| 1-2′ Walk |
| 5x Jefferson Curls |
WEEK 1 (17-23/01/2022)
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 45” Single unders |
| 10x Push up to Down Dog |
| 2x Turkish Get up (each side) |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| TURKISH GET UP https://www.youtube.com/watch?v=jvFd8G67TAM |
| B. AKTYWACJA |
| 2 SERIE |
| 15x Banded Clamshell in Side Plank (each side) |
| 10x Low Trap Rasies @2×2,5kkg |
| BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=OkM1wLVNkLk |
| LOW TRAP RAISES https://www.youtube.com/watch?v=8QCxRXN4BAA |
| 2. PLYOMETRICS |
| SEATED BOX JUMP |
| 3x 5 |
| – REST 60s |
| SEATED BOX JUMP https://www.youtube.com/watch?v=6avKfQHsP1M\ |
| 3. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 1x Muscle Snatch + 1x OHS + 1x Hang (Hips) Squat Snatch + 1x OHS |
| – 30-50% 1RM S |
| – REST AS NEEDED |
| MUSCLE SNATCH https://www.youtube.com/watch?v=_TeeTPzAvTk |
| OHS https://www.youtube.com/watch?v=P0EFHA-tVvg |
| HANG HIPS SNATCH https://www.youtube.com/watch?v=x3bax-J8UXk |
| B. PAUSE SQUAT SNATCH + HANG (KNEES) SQUAT SNATCH + SNATCH BALANCE |
| 2x 2+1+2 @60-65% 1RM S |
| 3x 2+1+1 @7-75% 1RM S |
| PAUSE SQUAT SNATCH https://www.youtube.com/watch?v=l0VIml77tIA\ |
| HANG KNEES SQUAT SNATCH https://www.youtube.com/watch?v=2eXftIA6bxc |
| SNATCH BALANCE https://www.youtube.com/watch?v=cf7OK8lXRLU |
| * 3s PAUSE AT KNEES |
| – REST AS NEEDED |
| C. SNATCH ACCESSORIES (OPCJONALNIE) |
| C. MUSCLE SNATCH |
| 3x 8 |
| – CIĘŻAR WG UZNANIA |
| – REST AS NEEDED |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3x 8 |
| – LEKKI CIĘŻAR |
| – REST AS NEEDED |
| 3. STRENGTH & ACCESORIES |
| A. BACK SQUAT |
| 1x 6 @67% |
| 1x 6 @76% |
| 1x 3 @86% |
| 1x 2 @90% |
| – REST AT LEAST 2′ ’ |
| B. 3 SETS |
| 20” Copenhagen Plank (each side) |
| – REST AT LEAST 60” |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. Jump Rope |
| 90” Single unders |
| INTO |
| TABATA DOUBLE UNDERS |
| 8x 20” ON: 10” OFF |
| – FOR MAX DU |
| * DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| 2. GIMNASTYKA |
| A. HANDSTAND WALK |
| A1. AKTYWACJA |
| 2 SETS |
| 10x Shoulder Shrug in HS |
| 20s Side Plank (each side) |
| SHOULDER SHRUG https://www.youtube.com/watch?v=OKwDENz7ojE |
| A2. 3 SETS |
| 10-20 Shoulder Taps Back To Wall or Face to wall |
| – REST AS NEEDED |
| SHOULDER TAPS BACK TO WALL https://www.youtube.com/watch?v=WWVuI-MrWvM |
| SHOULDER TAPS FACE TO WALL https://www.youtube.com/watch?v=GIPoBf9ZZ28 |
| A3. 3 SETS |
| 10-20 Bumper Step up Back to Wall or Face to Wall |
| SHOULDER TAPS https://www.youtube.com/watch?v=WWVuI-MrWvM |
| BUMPER STEPS UP in HS https://www.youtube.com/watch?v=2j1AFGFdiGg |
| OR |
| 10-20′ PROGRESSION & PRACTICE HANDSTAND WALK |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| B. STRICT PULL UPS |
| 3x 5-7 |
| – REST 60-90S |
| – PORUSZAJ SIĘ W PIONIE |
| SCALED: |
| 4-6x Negative Pull ups |
| C. BANDED PULL UPS |
| 3x 13-15 |
| – REST 60-90S |
| – PORUSZAJ SIĘ W PIONIE |
| 2. CONDITIONING |
| FOR TIME |
| 3 ROUNDS |
| 30x Push ups |
| 30x Russian Swing @24kg |
| 30x Air Squat |
| COOL DOWN |
| 2 SETS |
| 60s Walk |
| 40s Plank |
| 40s Chest Stretching |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 45” Single unders |
| 10x Push up to Down Dog |
| 10x KB American Swing |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| 2. PLYOMETRICS |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 4 SETS |
| 5x 1+1 |
| – REST AS NEDED BETWEEN SETS |
| 3. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + TALL CLEAN + PUSH PRESS |
| 2x 2+2+2 @50% 1RM |
| 1x 1+2+1@55-60% |
| – REST AS NEDED BETWEEN SETS |
| TALL CLEAN https://www.youtube.com/watch?v=TdUpEa73GSA |
| MUSCLE CLEAN https://www.youtube.com/watch?v=hH3_xaEqo-o |
| B. HANG (BELOW KNEES) SQUAT CLEAN + SPLIT JERK |
| 3x 3 + 1 @65% |
| 3x 2 + 2 @70-75% |
| 3x 1 + 3 @75-80% |
| – REST AS NEDED BETWEEN SETS |
| SPLIT JERK https://www.youtube.com/watch?v=G20-UC0HDlw |
| 4. STRENGTH |
| DEADLIFT |
| 1x 5 @60% |
| 3x 5 @70% |
| – REST MIN. 2′ |
| 5. CONDITIONING |
| A. 5x 20” ON : 10” OFF |
| – FOR MAX DB SNATCH |
| 90” REST BEFORE B (INCLUDED 10” FROM INTERVALS) |
| INTO |
| B. EMOM 8′ |
| 1: 10x Front Squat @40kg |
| 2: 10x Burpee Broad Jump |
| 90” REST BEFORE C (INCULDED 30” FROM LAST MINUTE) |
| INTO |
| C. 5x 20” ON : 10” OFF |
| – FOR MAX DB SNATCH |
| BURPEE BROAD JUMP https://www.youtube.com/watch?v=jLlPQrA433M\ |
| COOL DOWN |
| 2-3 SETS |
| 1-2′ Walk |
| 5x Jefferson Curls |
CYCLE 2: STRENGTH & VOLUME
WEEK 7 DELOAD
(10-16/01/2022)
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA (5-7′) |
| Double or Triple Unders Practice |
| B. AKTYWACJA |
| 2 SETS |
| 30s Banded Clamshell in Side Plank (each side) |
| 60s Plank |
| – 30-45s REST |
| 2. CZĘŚĆ GŁÓWNA |
| EMOM 16 MIN |
| 1: 6x Deadlift @60% 1RM |
| 2: 8x Burpee |
| 3: 12x Alt. Box Steps Up @50cm (bez ciężaru) |
| 4: 40x Double unders or 30” Max Double unders |
| 4. UZUPEŁNIENIE |
| A. 2 SERIE |
| 20” Copenhagen Plank (each side) |
| 30” Banded Glutes Bridge Hold Opener |
| – REST 90s |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
| BANDED GLUTES BRIDGE OPENER https://www.youtube.com/watch?v=X3OUQDGyPfw |
| B. 2 SERIE |
| 60s Plank |
| 15x Sit ups |
| – PRZERWA 60s |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (5-7′) |
| Double or Triple Unders Practice |
| B. AKTYWACJA |
| 2 SETS |
| 12x Banded Glutes Bridges |
| 30s Side Plank R |
| 30s Side Plank L |
| 2. CZĘŚĆ GŁÓWNA |
| FOR QUALITY & TIME |
| 20-16-12-8-4 |
| Push ups |
| 10-8-6-4-2 |
| Strict Pull ups |
| *5x Back Squat @60% 1RM, after every round |
| 4. UZUPEŁNIENIE |
| 3 SERIE |
| 20” Arch Hold |
| 12x DB Flys @RIR2 (tempo 3010) |
| 12x Banded Triceps Extension @RIR3 |
| – REST 90s |
| DB FLYS https://www.youtube.com/watch?v=F12vL9LB49k |
TRAINING #3
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (5-7′) |
| Double or Triple Unders Practice |
| B. AKTYWACJA |
| 2 SETS |
| 12x Banded Glutes Bridges |
| 30s Side Plank R |
| 30s Side Plank L |
| 2. CZĘŚĆ GŁÓWNA |
| FOR QUALITY & TIME |
| 20-16-12-8-4 |
| Push ups |
| 10-8-6-4-2 |
| Strict Pull ups |
| *5x Back Squat @60% 1RM, after every round |
| 4. UZUPEŁNIENIE |
| 3 SERIE |
| 20” Arch Hold |
| 12x DB Flys @RIR2 (tempo 3010) |
| 12x Banded Triceps Extension @RIR3 |
| – REST 90s |
| DB FLYS https://www.youtube.com/watch?v=F12vL9LB49k |
WEEK 6 (3-9/01/2022)
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| WEEK 6 (3-9/01/2021) |
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 80x Single Unders |
| 20x Mountain Climbing Step by step |
| 10x Air Squat |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBING SBS https://www.youtube.com/watch?v=TZ_uQPhym8w |
| AIR SQUAT https://www.youtube.com/watch?v=jpzRVDQ_hVc |
| B. AKTYWACJA |
| 2-3 SERIE |
| 15x Banded Clamshell in Side Plank R |
| 15x Banded Clamshell in Side Plank L |
| 45” Plank |
| BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=OkM1wLVNkLk |
| PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
| 2. CZĘŚĆ GŁÓWNA |
| A. BACK SQUAT |
| 1x 8 @63% |
| 2x 6 @71% |
| 1x 4 @81% |
| – PRZERWA 2-3 min |
| B. FRONT SQUAT |
| 1x 5 @65% |
| 1x 5 @75% |
| 1×3 @80% |
| 1×3 @85% |
| – PRZERWA 2-3 min |
| 3. BARBELL COMPLEX |
| 3 SETS |
| EVERY 45s FOR 4 SETS |
| 2x Power Clean & Push Jerk |
| *PIERWSZA SERIA CIĘŻAR ok. 60-65%, DRUGA 65-70%, TRZECIA 70-75% |
| *DODAWAJ CIĘŻAR WG UZNANIA, SKUP SIĘ NA JAKOŚCI WYKONANIA |
| * PRZERWIJ DODAWANIE CIĘŻARU JEŚLI ZACZNIESZ GUBIĆ TECHNIKĘ |
| 4. UZUPEŁNIENIE |
| 3 SETS |
| 10x Hip Thrust @ 100kg |
| 20s Copenhagen Plank L |
| 20s Copenhagen Plank R |
| – Odpocznij 90-120s |
| HIP THRUST https://www.youtube.com/watch?v=WnJmhENsrhE |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. Jump Rope |
| 90” Single unders |
| INTO |
| 3′ Double unders Practice |
| A2. 2-3 SETS |
| 5x Push up to Down Dog |
| 10x Air Squt Jump |
| – REST AS NEEDED |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| AIR SQUAT JUMP https://www.youtube.com/watch?v=6bMNvVtvgDs |
| 2. PLYOMETRICS |
| BACK SQUAT JUMP |
| https://www.youtube.com/watch?v=HeQF8l0GJA8 |
| 5×5 @ 30-40kg |
| – Odpoczywaj między seriami tyle ile potrzebujesz, ale nie dłużej niż 2min |
| 3. PUSH PRESS |
| 1x 10 @63% |
| 1x 8 @67% |
| 1x 6 @71% |
| 1x 4 @75% |
| 1x 3 @80% |
| 1x 2 @85% |
| – PRZERWA 2-3 min |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| 4. MILITARY PRESS |
| 6-4-2-2 @ Zbuduj jak największy ciężar na 2 powtórzenia z jak najlepszą jakością ruchu |
| – PRZERWA 2-3 min |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 5. PULL UPS |
| 4x 18-20 Banded Pull ups (Podciągnięcia z pomocą gumy do klatki piersiowej) |
| – PRZERWA MINIMUM 90s |
| 6. CZĘŚĆ KONDYCYJNA |
| FOR TIME |
| 4 ROUNDS |
| 10x Burpee |
| 20x Alt. DB Snatch @20-25kg |
| 60x Double unders (Scaled: 90x Single unders) |
| DB SNATCH https://www.youtube.com/watch?v=6cwQMNrha-I |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 7. UZUPEŁNIENIE |
| 3 SETS |
| 3x Wall Walk + 10-20s Handstand Hold Face to Walll |
| – 60” REST |
| WALL WALK https://studio.youtube.com/channel/UCsZ9FZKi6pFdx53cHJMs77g |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 2-3 ROUNDS |
| 60s Single Unders (od drugiej rundy możesz robić naprzemiennie z Double unders) |
| 15x Banded Side Walk L |
| 15x Banded Side Walk R |
| 30-45s Quadruped Plank |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| QUADRUPED PLANK https://www.youtube.com/watch?v=WE7USeHrnQY |
| DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| 2. CZĘŚĆ GŁÓWNA |
| A. BACK SQUAT |
| 5x 2 @90% 1RM |
| – PRZERWA 2-3 min |
| B. BENCH PRESS |
| 7x 3 |
| – START NA 70%, NASTĘPNIE DOKŁADAJ CIĘŻARU WG UZNANIA I ZBUDUJ JAK NAJWIĘKSZY CIĘŻAR NA 3 POWTÓRZENIA |
| – PRZERWA MINIMUM 2 MIN |
| C. KB COMPLEX |
| 5 SETS |
| 8x KB Snatch (4L/ 4R) |
| 8x KB Thruster (4R/ 4L) |
| 8x KB American Swing |
| – PRZERWA 90s |
| *Dobierz wymagający ciężar, ale taki, który pozwoli Ci wykonać cały kompleks unbroken |
| 4. UZUPEŁNIENIE |
| A. 3 SERIE |
| 10x DB Bench Press @Ciężar wg uznania (Tempo 4010) |
| 10xBarbell Biceps Curls @Ciężar wg uznania (Tempo 3010) |
| – Odpoczywaj nie krócej niż 90s |
| DB. BENCH PRESS https://www.youtube.com/watch?v=fQOIYu8c-Uc |
| BARBELL BICEPS CURLS https://www.youtube.com/watch?v=VuQW10MTJ0E |
| B. 3 SETS |
| Max Reps Unbroken Push ups (Tempo 2020) – Tempo jest priorytetowe |
| 40s Wall Sit with KB Goblet @ciężar wg uznania |
| – PRZERWA RÓWNO 90” |
| PUSH UP https://www.youtube.com/watch?v=13bzbjRzU50 |
| WALL SIT https://www.youtube.com/watch?v=ipr7JR3faG0 |
WEEK 5 (27/12-3/01/2021)
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 80x Single Unders |
| 20x Mountain Climbing Step by step |
| 10x Air Squat |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBING SBS https://www.youtube.com/watch?v=TZ_uQPhym8w |
| AIR SQUAT https://www.youtube.com/watch?v=jpzRVDQ_hVc |
| B. AKTYWACJA |
| 2-3 SERIE |
| 15x Banded Clamshell in Side Plank R |
| 15x Banded Clamshell in Side Plank L |
| 45” Plank |
| BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=OkM1wLVNkLk |
| PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
| 2. CZĘŚĆ GŁÓWNA |
| A. BACK SQUAT |
| 1x 8@65% |
| 2x 6 @70% |
| 1×4 @75% |
| – REST AT LEAST 90” |
| B. FRONT SQUAT |
| 2x 5 @65% |
| 2x 5 @75% |
| – REST AT LEAST 90” |
| 3. BARBELL COMPLEX |
| EMOM 10′ |
| 5x Power Snatch |
| *ZACZNIJ OD ŚREDNIEGO CIĘŻARU |
| *DODAWAJ CIĘŻAR WG UZNANIA, SKUP SIĘ NA JAKOŚCI WYKONANIA |
| * PRZERWIJ DODAWANIE CIĘŻARU JEŚLI ZACZNIESZ GUBIĆ TECHNIKĘ |
| POWER SNATCH https://www.youtube.com/watch?v=_KFe3KpzX58 |
| 4. UZUPEŁNIENIE |
| 3 SETS |
| 12x Hip Thrust @ 90% (TEMPO 4010) |
| 20s Copenhagen Plank L |
| 20s Copenhagen Plank R |
| – Odpocznij 90-120s |
| HIP THRUST https://www.youtube.com/watch?v=WnJmhENsrhE |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. Jump Rope |
| 90” Single unders |
| INTO |
| 3′ Double unders Practice |
| A2. 2-3 SETS |
| 5x Push up to Down Dog |
| 10x Air Squt Jump |
| – REST AS NEEDED |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| AIR SQUAT JUMP https://www.youtube.com/watch?v=6bMNvVtvgDs |
| 2. PLYOMETRICS |
| BACK SQUAT JUMP |
| https://www.youtube.com/watch?v=HeQF8l0GJA8 |
| 4x 6 @ ciężar wg uznania |
| – Odpoczywaj między seriami tyle ile potrzebujesz, ale nie dłużej niż 2min |
| 3. PUSH PRESS |
| 1x 8 @63% |
| 2x 8 @67% |
| 1x 6 @71% |
| – Odpoczywaj około 2 min |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| 4. MILITARY PRESS |
| 8-8-6 @RIR2 |
| – Odpoczywaj około 2 min |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 5. PULL UPS |
| 4x 12 Banded Assisted Strict Ch2B Pull ups (Podciągnięcia z pomocą gumy do klatki piersiowej) |
| – Odpoczywaj minimum 60s |
| 6. CZĘŚĆ KONDYCYJNA |
| A. EVERY 2′ FOR 6 SETS |
| 12x Thruster @40kg |
| INTO |
| 10x Burpee over the bar (lateral) |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 7. UZUPEŁNIENIE |
| 3 SETS |
| 3x Wall Walk |
| – 60” REST |
| WALL WALK https://studio.youtube.com/channel/UCsZ9FZKi6pFdx53cHJMs77g |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 2-3 ROUNDS |
| 60s Single Unders (od drugiej rundy możesz robić naprzemiennie z Double unders) |
| 15x Banded Side Walk L |
| 15x Banded Side Walk R |
| 30-45s Quadruped Plank |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| QUADRUPED PLANK https://www.youtube.com/watch?v=WE7USeHrnQY |
| DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| 2. CZĘŚĆ GŁÓWNA |
| A. BACK SQUAT |
| 1x 10 @57% |
| 1x 8 @63% |
| 2x 6 @71% |
| – Odpoczywaj nie krócej niż 2 min |
| B. BENCH PRESS |
| 1x 8 @65% |
| 3x 6 @70-73% |
| – Odpoczywaj nie krócej niż 2 min |
| C. DB COMPLEX |
| 5 SETS |
| 3x Power Clean |
| 2x Front Squat |
| 3x Push Jerk |
| – PRZERWA 60s |
| *Dobierz wymagający ciężar, ale taki, który pozwoli Ci wykonać cały kompleks unbroken |
| PUSH JERK https://www.youtube.com/watch?v=FsMX69H3ZvM |
| 4. UZUPEŁNIENIE |
| A. 3 SERIE |
| 15-12-12x DB Bench Press @Ciężar wg uznania (Tempo 3010) |
| 15-12-12x Dual DB Biceps Curls @Ciężar wg uznania (Tempo 3010) |
| – Odpoczywaj nie krócej niż 90s |
| DB. BENCH PRESS https://www.youtube.com/watch?v=fQOIYu8c-Uc |
| BARBELL BICEPS CURLS https://www.youtube.com/watch?v=VuQW10MTJ0E |
| B. 3 SETS |
| 12-15x Push ups (Tempo 2020) |
| 40s Wall Sit with KB Goblet @ciężar wg uznania |
| – Odpoczywaj 60-90s |
| PUSH UP https://www.youtube.com/watch?v=13bzbjRzU50 |
| WALL SIT https://www.youtube.com/watch?v=ipr7JR3faG0 |
WEEK 4 (21-27/12/2021)
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 80x Single Unders |
| 20x Mountain Climbing Step by step |
| 10x Air Squat |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBING SBS https://www.youtube.com/watch?v=TZ_uQPhym8w |
| AIR SQUAT https://www.youtube.com/watch?v=jpzRVDQ_hVc |
| B. AKTYWACJA |
| 2-3 SERIE |
| 15x Banded Clamshell in Side Plank R |
| 15x Banded Clamshell in Side Plank L |
| 45” Plank |
| BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=OkM1wLVNkLk |
| PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
| 2. CZĘŚĆ GŁÓWNA |
| A. BACK SQUAT |
| 1x 8@63% |
| 1x 8 @67% |
| 2×6 @71% |
| – REST AT LEAST 90” |
| B. FRONT SQUAT |
| 1x 5 @61% |
| 2x 5 @71% |
| – REST AT LEAST 90” |
| 3. BARBELL COMPLEX |
| EMOM 12′ |
| 1: 4x Power Cean + 4x Push Press |
| 2: 3x Power Cean + 3x Push Press |
| 3: 2x Power Cean + 2x Push Press |
| 4: 1x Power Cean + 1x Push Press |
| 5: 4x Power Cean + 4x Push Press |
| 6: 3x Power Cean + 3x Push Press |
| …. |
| *ZACZNIJ OD ŚREDNIEGO CIĘŻARU |
| *DODAWAJ CIĘŻAR Z KAŻDĄ KOLEJNĄ MINUTĄ, NASTĘPNIE PO 4TEJ MINUCIE WRÓĆ DO CIĘŻARU STARTOWEGO |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| POWER CLEAN https://www.youtube.com/watch?v=ugZZrMWCFv0 |
| 4. UZUPEŁNIENIE |
| 3 SETS |
| 12x Hip Thrust @ 80% Bodyweight |
| 15-20s Copenhagen Plank L |
| 15-20s Copenhagen Plank R |
| – Odpocznij 90-120s |
| HIP THRUST https://www.youtube.com/watch?v=WnJmhENsrhE |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. Jump Rope |
| 90” Single unders |
| INTO |
| 3′ Double unders Practice |
| A2. 2-3 SETS |
| 5x Push up to Down Dog |
| 10x Air Squt Jump |
| – REST AS NEEDED |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| AIR SQUAT JUMP https://www.youtube.com/watch?v=6bMNvVtvgDs |
| 2. PLYOMETRICS |
| BACK SQUAT JUMP |
| https://www.youtube.com/watch?v=HeQF8l0GJA8 |
| 4x 6 @ ciężar wg uznania |
| – Odpoczywaj między seriami tyle ile potrzebujesz, ale nie dłużej niż 2min |
| 3. PUSH PRESS |
| 1x 10 @60% |
| 1x 8 @65% |
| 2x 6 @70% |
| – Odpoczywaj około 2 min |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| 4. MILITARY PRESS |
| 1x 8 |
| 1x 7 |
| 2x 6 |
| *Progresja ciężaru |
| – Odpoczywaj około 2 min |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 5. PULL UPS |
| 3x 12 Banded Strict Ch2B Pull ups (Podciągnięcia z pomocą gumy do klatki piersiowej) |
| – Odpoczywaj minimum 60s |
| 6. CZĘŚĆ KONDYCYJNA |
| INTERWAŁY |
| FOR TIME |
| 8 ROUNDS |
| 12x Wall Ball Shot |
| 8x Burpee |
| – 60s ODPOCZYNKU MIĘDZY RUNDAMI |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 2-3 ROUNDS |
| 60s Single Unders (od drugiej rundy możesz robić naprzemiennie z Double unders) |
| 15x Banded Side Walk L |
| 15x Banded Side Walk R |
| 30-45s Quadruped Plank |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| QUADRUPED PLANK https://www.youtube.com/watch?v=WE7USeHrnQY |
| DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| 2. CZĘŚĆ GŁÓWNA |
| A. BACK SQUAT |
| 1x 10 @55% |
| 1x 8 @61% |
| 1x 8 @65% |
| 1x 8 @67% |
| – REST AT LEAST 90” |
| B. BENCH PRESS |
| 1x 10 @61% |
| 1x 8 @65% |
| 2x 6 @70% |
| – Odpoczywaj nie krócej niż 2 min |
| 3. CZĘŚĆ KONDYCYJNA |
| C. DB COMPLEX |
| 5 SETS |
| FOR QUALITY |
| 5x DUAL DB CLEAN |
| 5x DUAL DB FRONT SQUAT |
| 3x DUAL DB CLEAN |
| 3x DUAL DB FRONT SQUAT |
| *Dobierz wymagający ciężar, ale taki, który pozwoli Ci wykonać cały kompleks unbroken |
| *Odpoczywaj 2 mi n między seriami |
| DB CLEAN https://www.youtube.com/watch?v=x_ca5ZUfvCo |
| DB FRONT SQUAT https://www.youtube.com/watch?v=xWB-RyWZtAc |
| 4. UZUPEŁNIENIE |
| A. 3 SERIE |
| 15x DB Bench Press @Ciężar wg uznania, który pozwoli Ci wykonać 15 kontrolowanych powtórzeń |
| 15x Dual DB Biceps Curls @Ciężar wg uznania |
| – Odpoczywaj nie krócej niż 90s |
| DB. BENCH PRESS https://www.youtube.com/watch?v=fQOIYu8c-Uc |
| BARBELL BICEPS CURLS https://www.youtube.com/watch?v=VuQW10MTJ0E |
| B. 3 SETS |
| 15-20x Push ups |
| 40s Wall Sit |
| – Odpoczywaj 60-90s |
| PUSH UP https://www.youtube.com/watch?v=13bzbjRzU50 |
| WALL SIT https://www.youtube.com/watch?v=ipr7JR3faG0 |
WEEK 2
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 80x Single Unders |
| 20x Mountain Climbing Step by step |
| 10x Air Squat |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBING SBS https://www.youtube.com/watch?v=TZ_uQPhym8w |
| AIR SQUAT https://www.youtube.com/watch?v=jpzRVDQ_hVc |
| B. AKTYWACJA |
| 2-3 SERIE |
| 15x Banded Clamshell in Side Plank R |
| 15x Banded Clamshell in Side Plank L |
| 45” Plank |
| BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=OkM1wLVNkLk |
| PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
| 2. CZĘŚĆ GŁÓWNA |
| FRONT SQUAT https://www.youtube.com/watch?v=iF7POKCUTVI |
| 1×5 @60% |
| 3×5 @70% |
| – ODPOCZYWAJ NIE KRÓCEJ NIŻ 2′ MIĘDZY SERIAMI |
| 3. BARBELL COMPLEX |
| FOR QUALITY |
| 4-5 SETS |
| 5x Deadlift |
| 5x Hang Power Clean |
| 5x Push Press |
| – ODPOCZYWAJ NIE KRÓCEJ NIŻ 90s MIĘDZY SERIAI |
| – Dobierz ciężar, który pozwoli Ci wykonać cały kompleks unbroken, jednak powinno być ciężko |
| DEADLIFT https://www.youtube.com/watch?v=eftbbgiH-xA |
| HANG POWER CLEAN https://www.youtube.com/watch?v=0Td40w2KvyI\ |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| 4. UZUPEŁNIENIE |
| 3 SETS |
| 15-20s Copenhagen Plank L |
| 15-20s Copenhagen Plank R |
| 15x KB Side Bends L @20-24kg |
| 15x KB Side Bends R |
| – Odpocznij 90-120s |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
| KB SIDE BENDS https://www.youtube.com/watch?v=1O34n8zYNCs |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. Jump Rope |
| 90” Single unders |
| INTO |
| 3′ Double unders Practice |
| A2. 2-3 SETS |
| 5x Push up to Down Dog |
| 10x Air Squt Jump |
| – REST AS NEEDED |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| AIR SQUAT JUMP https://www.youtube.com/watch?v=6bMNvVtvgDs |
| 2. PLYOMETRICS |
| SEATED BOX JUMP |
| https://www.youtube.com/watch?v=6avKfQHsP1M |
| 4×6 @ Wyżej niż 60cm |
| – Odpoczywaj między seriami tyle ile potrzebujesz, ale nie dłużej niż 2min |
| 3. PUSH PRESS |
| 1x 10 @57% |
| 1x 10 @60% |
| 2x 10 @63% |
| – Jeśli znasz swój maksymalny ciężar na jedno powtórzenie, używaj procentów, a jeśli nie, to zwiększaj ciężar wg uznania, zacznij od średniego |
| – Odpoczywaj około 2 min |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| 4. MILITARY PRESS |
| 3x 10 @90% Maksymalnego ciężaru z poprzedniego tygodnia |
| – Odpoczywaj około 2 min |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 5. PULL UPS |
| 3x 17 Banded Assisted Strict Pull ups (Podciągnięcia z pomocą gumy) |
| – Odpoczywaj minimum 60s |
| 6. CZĘŚĆ KONDYCYJNA |
| SZYBKIE INTERWAŁY |
| 10x 20s ON : 20s OFF |
| * ALTERNATYWNIE MIĘDZY |
| A. BURPEES |
| B. ALT. DB SNATCH |
| DB SNATCH https://www.youtube.com/watch?v=6cwQMNrha-I |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 2-3 ROUNDS |
| 60s Single Unders (od drugiej rundy możesz robić naprzemiennie z Double unders) |
| 15x Banded Side Walk L |
| 15x Banded Side Walk R |
| 30-45s Quadruped Plank |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| QUADRUPED PLANK https://www.youtube.com/watch?v=WE7USeHrnQY |
| DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| 2. CZĘŚĆ GŁÓWNA |
| A. BACK SQUAT |
| 1×10 @57% |
| 1×8 @67% |
| 2×6 @71% |
| – Odpoczywaj minimum 90s |
| B. BENCH PRESS |
| 1x 12 @57% |
| 1x 10 @61% |
| 2x 8 @67% |
| – Odpoczywaj nie krócej niż 2 min |
| 3. CZĘŚĆ KONDYCYJNA |
| INTERWAŁY |
| 5 SERII |
| NA CZAS |
| 1 RUNDA |
| 21x Push ups |
| 15x KB American Swing @20-24kg |
| 9x Box Jump |
| – PRZERWA 90s PO KAŻDEJ SERII |
| – SERIA = 2 RUNDY |
| PUSH UPS https://www.youtube.com/watch?v=13bzbjRzU50 |
| KB AMERICAN SIWNG https://www.youtube.com/watch?v=Y4Uow4NFgmE |
| BOX JUMP https://www.youtube.com/watch?v=6RApiT-imds |
| 4. UZUPEŁNIENIE |
| 3 SERIE |
| 15x DB Bench Press @Ciężar wg uznania, który pozwoli Ci wykonać 15 kontrolowanych powtórzeń |
| 15x Dual DB Biceps Curls @Ciężar wg uznania |
| – Odpoczywaj nie krócej niż 90s |
| DB. BENCH PRESS https://www.youtube.com/watch?v=fQOIYu8c-Uc |
| BARBELL BICEPS CURLS https://www.youtube.com/watch?v=VuQW10MTJ0E |
WEEK 1
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| 3 SERIE |
| 80x Single Unders |
| 20x Mountain Climbing Step by step |
| 10x Air Squat |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBING SBS https://www.youtube.com/watch?v=TZ_uQPhym8w |
| AIR SQUAT https://www.youtube.com/watch?v=jpzRVDQ_hVc |
| B. AKTYWACJA |
| 2-3 SERIE |
| 15x Banded Clamshell in Side Plank R |
| 15x Banded Clamshell in Side Plank L |
| 45” Plank |
| BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=OkM1wLVNkLk |
| PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
| 2. CZĘŚĆ GŁÓWNA |
| FRONT SQUAT https://www.youtube.com/watch?v=iF7POKCUTVI |
| 1x 5 @Lekki – średni ciężar |
| 1x 4 @średni |
| 1x 3 @ciężki |
| 1x 2 @ciężej niż w poprzedniej serii |
| OD TEGO MOMENTU USTAL 1 REP MAX |
| – ODPOCZYWAJ NIE KRÓCEJ NIŻ 2′ MIĘDZY SERIAMI |
| 3. KETTLEBELL COMPLEX |
| FOR QUALITY |
| 4-5 SETS |
| 10x KB Russian Swing |
| 10x KB Goblet Reverse Lunges |
| 10x KB Russian Swing |
| 10x KB Goblet Squat |
| – Odpocznij 90-120s |
| – Dobierz ciężar, który pozwoli Ci wykonać cały kompleks unbroken, jednak powinno być ciężko |
| KB RUSSIAN SWING https://www.youtube.com/watch?v=qc6rAyn7PAA |
| REVERSE LUNGES (DODAJ CIEŻAR) https://www.youtube.com/watch?v=fG7o7x6Mwuo |
| KB GOBLET SQUAT https://www.youtube.com/watch?v=em_aeylGmzI |
| 4. UZUPEŁNIENIE |
| 3 SETS |
| 15-20s Copenhagen Plank L |
| 15-20s Copenhagen Plank R |
| 15x KB Side Bends L @20-24kg |
| 15x KB Side Bends R |
| – Odpocznij 90-120s |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
| KB SIDE BENDS https://www.youtube.com/watch?v=1O34n8zYNCs |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. Jump Rope |
| 90” Single unders |
| INTO |
| 3′ Double unders Practice |
| A2. 2-3 SETS |
| 5x Push up to Down Dog |
| 10x Air Squt Jump |
| – REST AS NEEDED |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| AIR SQUAT JUMP https://www.youtube.com/watch?v=6bMNvVtvgDs |
| 2. PLYOMETRICS |
| SEATED BOX JUMP |
| https://www.youtube.com/watch?v=6avKfQHsP1M |
| 3x 8 @ Wyżej niż 60cm |
| – Odpoczywaj między seriami tyle ile potrzebujesz, ale nie dłużej niż 2min |
| 3. PUSH PRESS |
| 1x 5 @Lekki – średni ciężar |
| 1x 4 @średni |
| 1x 3 @ciężki |
| 1x 2 @ciężej niż w poprzedniej serii |
| OD TEGO MOMENTU USTAL 1 REP MAX |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| 4. MILITARY PRESS |
| 3x 10 @Ciężar wg uznania |
| – Odpoczywaj około 2 min |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 5. PULL UPS |
| 3x 15 Banded Assisted Strict Pull ups (Podciągnięcia z pomocą gumy) |
| – Odpoczywaj minimum 60s |
| 6. CZĘŚĆ KONDYCYJNA |
| SZYBKIE INTERWAŁY |
| 8x 20s ON : 20s OFF |
| – FOR MAX BURPEES |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 2-3 ROUNDS |
| 60s Single Unders (od drugiej rundy możesz robić naprzemiennie z Double unders) |
| 15x Banded Side Walk L |
| 15x Banded Side Walk R |
| 30-45s Quadruped Plank |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| QUADRUPED PLANK https://www.youtube.com/watch?v=WE7USeHrnQY |
| DOUBLE UNDERS TUTORIAL https://www.youtube.com/watch?v=osOiuHfvNcM |
| 2. CZĘŚĆ GŁÓWNA |
| A. BACK SQUAT |
| 2×5 @55% |
| 2×5 @60% |
| – Odpoczywaj minimum 90s |
| B. BENCH PRESS |
| 1x 10 @55% |
| 1x 10 @60% |
| 2x 10 @65% |
| – Odpoczywaj nie krócej niż 2 min |
| 3. CZĘŚĆ KONDYCYJNA |
| INTERWAŁY |
| 5 SERII |
| NA CZAS |
| 2 RUNDY |
| 10x Push ups |
| 10x KB American Swing @20-24kg |
| 10x Box Jump |
| – PRZERWA 90s PO KAŻDEJ SERII |
| – SERIA = 2 RUNDY |
| PUSH UPS https://www.youtube.com/watch?v=13bzbjRzU50 |
| KB AMERICAN SIWNG https://www.youtube.com/watch?v=Y4Uow4NFgmE |
| BOX JUMP https://www.youtube.com/watch?v=6RApiT-imds |
| 4. UZUPEŁNIENIE |
| A. 3 SERIE |
| 15x DB Bench Press @Ciężar wg uznania, który pozwoli Ci wykonać 15 kontrolowanych powtórzeń |
| – Odpoczywaj nie krócej niż 90s |
| DB. BENCH PRESS https://www.youtube.com/watch?v=fQOIYu8c-Uc |
WEEK 7 - DELOAD WEEK
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. 2min Single unders |
| A2. 6x 20s ON : 20s OFF |
| * Naprzemiennie pomiędzy: |
| – Single unders (Jak najwięcej powtórzeń) |
| – Alternating Reverse Lunges |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| ALT. REVERSE LUNGES https://www.youtube.com/watch?v=GcsZuG7IWBI |
| B. AKTYWACJA |
| 2 SETS |
| 20s Side Plank (L/R) |
| 40s Plank |
| – 30-45s REST |
| 2. CZĘŚĆ GŁÓWNA |
| BACK SQUAT |
| 3x 6 @65% 1RM |
| – REST AS NEEDED |
| BACK SQUAT: https://www.youtube.com/watch?v=bvGWCvS4lmc |
| 3. CZĘŚĆ KONDYCYJNA |
| AMRAP 8′ (80% MAX EFFORT) |
| 10x KB American Swing @16-24kg |
| 10x Box Jump @50-60cm |
| 10x Sit ups |
| KB AMERICAN SWING https://www.youtube.com/watch?v=Y4Uow4NFgmE |
| BOX JUMP https://www.youtube.com/watch?v=6RApiT-imds |
| SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
| COOL DOWN |
| 5 min Air Bike @spokojne tempo |
| 4. UZUPEŁNIENIE |
| 3 SERIE |
| 20” Copenhagen Plan (each side) |
| 10x Petersen Step up (each side) |
| – REST 90s |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
| PETERSEN STEP UP https://www.youtube.com/watch?v=QKfj-u_lPfs |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. 5min BIEGU (jeśli to możliwe) lub 5min Dowolnych przeskoków na skakance |
| A2. 2 SERIE |
| 15x Jumping Jacks (Pajacyki) |
| 10x Air Squat |
| 5x Push up to Down Dog |
| AIR SQUAT https://www.youtube.com/watch?v=jpzRVDQ_hVc |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=1gkxVHNAR-U |
| B. AKTYWACJA |
| 2 SETS |
| 15x Banded Glutes Bridges |
| 10x Hips Lift in Straight Arm Side Plank R |
| 10x Hips Lift in Straight Arm Side Plank L |
| BANDED GLUTES BRIDGE https://www.youtube.com/watch?v=UqdxxRQbJ6Q |
| HIPS LIFTS IN STRAIGHT ARM PLANK https://www.youtube.com/watch?v=urKOOFsSEJw |
| 2. CZĘŚĆ GŁÓWNA |
| A. DEADLIFT |
| 3x 6 @65% 1RM |
| – REST AS NEEDED |
| B. BENCH PRESS |
| 3x 6 @65% 1RM |
| – REST AS NEEDED |
| 3. CZĘŚĆ KONDYCYJNA |
| FOR TIME |
| 4 ROUNDS |
| 12x KB Goblet Squat |
| 9x Push Press @35-40kg |
| 6x Burpee over the bar (facing) |
| KB GOBLET SQUAT https://www.youtube.com/watch?v=K70v9jO1jmM |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| BURPEE OVER THE BAR (FACING) https://www.youtube.com/watch?v=h5Y-WssZss4 |
| COOL DOWN |
| 5 min Air Bike @spokojne tempo |
| 4. UZUPEŁNIENIE |
| 3 SERIE |
| 12x DB Flys @RIR2 (tempo 3010) |
| – REST 90s |
| DB FLYS https://www.youtube.com/watch?v=F12vL9LB49k |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 3 SERIE |
| 60s Single unders (Pojedyncze przeskoki na skakance) |
| 20x Mountain Climber |
| 10x Sit ups |
| – Przerwa 30s między seriami jeśli potrzebujesz |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBER https://www.youtube.com/watch?v=TQCk_pxPGBA |
| SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
| B. AKTYWACJA |
| 2 SETS |
| 45s Stright Arm Plank |
| 12x Banded Side Walk R |
| 12x Banded Side Walk L |
| – Rest 45-60s |
| STRAIGHT ARM PLANK https://www.youtube.com/watch?v=ILnOo_NuJGA |
| BANDED SIDE WLAK https://www.youtube.com/watch?v=hB9allsKcp4 |
| 2. CZĘŚĆ GŁÓWNA |
| A. 2 SETS |
| 12x Romanian Deadlift @średni ciężar |
| 12x Bulgarian Split Squat R (bez ciężaru) |
| 12x Bulgarian Split Squat L (bez ciężaru) |
| ROMANIAN DEADLIFT https://www.youtube.com/watch?v=zdamYQBJHiM |
| BULGARINA SPLIT SQUAT https://www.youtube.com/watch?v=7Xq3CUQjnUg |
| B. 2 SETS |
| 20x Push ups |
| 20x KB Russian Swing @20kg |
| 20x Air Squat |
| – REST 90” |
| PUSH UP https://www.youtube.com/watch?v=13bzbjRzU50 |
| KB RUSSIAN SWING https://www.youtube.com/watch?v=8PpBJ-p5KIo |
| AIR SQUAT https://studio.youtube.com/video/HYFJInQrg_g/edit |
| C. 2 SETS |
| 10x DB Biceps Curls |
| 10x Banded Triceps Extension |
| – REST AS NEEDED |
WEEK 6
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. 2min Single unders |
| A2. 8x 20s ON : 20s OFF |
| * Naprzemiennie pomiędzy: |
| – Single unders (Jak najwięcej powtórzeń) |
| – Mountain Climbing Step by Stesp |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBING SBS https://www.youtube.com/watch?v=TZ_uQPhym8w |
| B. AKTYWACJA |
| 3 SETS |
| 15x Banded Clamshell in Side Plank |
| 5x Worm to Plank Side to Side |
| – 30-45s REST |
| BANDED CLAMSHELL https://www.youtube.com/watch?v=OkM1wLVNkLk\ |
| WORM TO PLANK SIDE TO SIDE https://www.youtube.com/watch?v=5mo0WIc02Zs |
| 2. CZĘŚĆ GŁÓWNA |
| BACK SQUAT: https://www.youtube.com/watch?v=bvGWCvS4lmc |
| 6×5 @80% (1RM BS) |
| – REST 1’30’’ – 3′ |
| B. 3 SETS |
| 5x Strict Pull ups (tempo 3010) + Max Reps Unbroken Banded Strict Pull ups (min. 10) |
| 12x Hips Thrust @100% Body Weight |
| 20x Air Squat Jump |
| – REST 60-90” |
| *Użyj taśm, która powoli Ci wykonać 10 i więcej podciągnięć, po wczesśniejszym wykonaniu 5 siłowych podciągnięć bez taśmy |
| STRICT PULL UP: https://www.youtube.com/watch?v=ahJmVRg9ZCM |
| HIP THRUST https://www.youtube.com/watch?v=2NoAtA6fCf8 |
| AIR SQUAT JUMP https://www.youtube.com/watch?v=6bMNvVtvgDs |
| 3. CZĘŚĆ KONDYCYJNA |
| FOR TIME |
| 11-9-7-5-3 |
| Dual KB Clean @2×20-24kg |
| Dual KB Front Squat @2×20-24kg |
| 110-90-70-50-30 |
| Single unders |
| *1x Rope Climb after every Run (Legless jeśli to możliwe) |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 4. UZUPEŁNIENIE |
| A. 3 SERIE |
| 10x Copenhagen Adduction @slow & controlled (each side) |
| Max Time Chin up Hold |
| – REST 90s |
| COPENHAGEN ADDUCTION https://www.youtube.com/watch?v=n1-7OvCfKhk |
| CHIN UP HOLD https://www.youtube.com/watch?v=Zv9Pv0_S_3E |
| B. 3 SERIE |
| 12x DB Zotman Curls |
| 90-120s Plank |
| – NO REST |
| ZOTMAN CURLS https://www.youtube.com/watch?v=2NoAtA6fCf8 |
| PLANK https://www.youtube.com/watch?v=QV4hnP4CjBA |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. 5min BIEGU (jeśli to możliwe) lub 5min Dowolnych przeskoków na skakance |
| A2. 3 SERIE |
| 20x Jumping Jacks (Pajacyki) |
| 10x Alternating Reverse Lunges |
| 5x Push up to Down Dog |
| ALT REVERSE LUNGES https://www.youtube.com/watch?v=GcsZuG7IWBI |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=1gkxVHNAR-U |
| B. AKTYWACJA |
| 3 SETS |
| 15x Banded Glutes Bridges |
| 10x Hips Lift in Straight Arm Side Plank R |
| 10x Hips Lift in Straight Arm Side Plank L |
| BANDED GLUTES BRIDGE https://www.youtube.com/watch?v=UqdxxRQbJ6Q |
| HIPS LIFTS IN STRAIGHT ARM PLANK https://www.youtube.com/watch?v=urKOOFsSEJw |
| 2. CZĘŚĆ GŁÓWNA |
| DEADLIFT & BENCH PRESS |
| A. DEADLIFT |
| 1x 7@73% 1RM DL |
| 3x 5 @77% 1RM DL |
| – REST MAX 3′ |
| B. BENCH PRESS |
| 1×10 @63% 1RM |
| 1×10 @67% 1RM |
| 3×8 @71% 1RM |
| *1s zatrzymania w górze, przy każdym powtórzeniu |
| – REST MAX 2′ |
| 3. CZĘŚĆ KONDYCYJNA |
| AMRAP 10′ |
| 7x Hang DB Snatch to Push Press (L) |
| 7x Hang DB Snatch to Push Press (R) |
| 14x Push ups |
| 14x Sit – ups |
| HANG DB SNATCH TO PUSH PRESS https://www.youtube.com/watch?v=LlB29uX2eck |
| PUSH UPS https://www.youtube.com/watch?v=13bzbjRzU50 |
| SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 4. UZUPEŁNIENIE |
| A. 3 SETS |
| 12x Single Arm DB/KB Bench Press (R) |
| 12x Single Arm DB/KB Bench Press (L) |
| 12x KB Front Rack Alternating Box Steps up |
| – Rest 90” |
| KB FRONT RACK ALT. BOX STEPS UP https://www.youtube.com/watch?v=JuIwWKCP4h8 |
| B. 3 SERIE |
| 10x Dual KB Single Leg Deadlift R @Dobierz ciężar wg uznania (TEMPO 4010) |
| 10x Dual KB Single Leg Deadlift L @Dobierz ciężar wg uznania (TEMPO 4010) |
| 20-30s Hollow Hold |
| – REST 60s |
| DUAL KB SINGLE LEG DL https://www.youtube.com/watch?v=AMp8yYeWwmo |
| HOLLOW HOLD https://www.youtube.com/watch?v=hyaSa306mxQ |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 3 SERIE |
| 60s Single unders (Pojedyncze przeskoki na skakance) |
| 20x Mountain Climber |
| 10x Sit ups |
| – Przerwa 30s między seriami jeśli potrzebujesz |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBER https://www.youtube.com/watch?v=TQCk_pxPGBA |
| SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
| B. AKTYWACJA |
| 3 SETS |
| 15x Banded Side Walk R |
| 15x Banded Side Walk L |
| 5x Down ups |
| – Rest 45-60s |
| BANDED SIDE WLAK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED AS JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| DOWN UP https://www.youtube.com/watch?v=VrXncu75-7I |
| 2. CZĘŚĆ GŁÓWNA |
| A. 3 SETS |
| 20x Alt. Front KB Front Rack Reverse Lunges @KB tak ciężkie jak to możliwe z zachowaniem odpowiedniej formy wykonania |
| Max Strict Pull ups Unbroken @tylko pełne powtórzenia, przerwij kiedy poczujesz, że zaczynasz pracować biodrem/nogami |
| – REST 90s |
| Front Rack Reverse Lunges https://www.youtube.com/watch?v=GcsZuG7IWBI |
| B. 4 SETS |
| 15x Romanian Deadlift @średni ciężar – dokładne wykonanie |
| 10x Bench Press @ Tak duzy ciężar jak to możliwe z zachowaniem odpowiedniej formy wykonania + TEMPO 3010 |
| 15x V-Ups (Slow & Controlled Tempo) |
| – REST 90s |
| ROMANIAN DEADLIFT https://www.youtube.com/watch?v=zdamYQBJHiM |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
| C. 3 SETS |
| Max Push ups unbroken @tylko pełna i prawidłowa forma wykonania |
| 12x KB/DB Box Steps Over @ciężar g uznania |
| – REST 60-90s |
| PUSH UP https://www.youtube.com/watch?v=13bzbjRzU50 |
| DB BOX STEPS OVER https://www.youtube.com/watch?v=IJFnU-GKSwY |
| D. 3 SETS |
| 15-20s Pull up Hold (zwis z brodą nad drażkiem w nachwycie) |
| 45s KB Front Rack Wall Sit @Ma być ciężko |
| – REST 60-90s |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| WALL SIT https://www.youtube.com/watch?v=ipr7JR3faG0 |
WEEK 5
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. 2min Single unders |
| A2. 8x 20s ON : 20s OFF |
| * Naprzemiennie pomiędzy: |
| – Single unders (Jak najwięcej powtórzeń) |
| – Mountain Climbing Step by Stesp |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBING SBS https://www.youtube.com/watch?v=TZ_uQPhym8w |
| B. AKTYWACJA |
| 3 SETS |
| 15x Banded Clamshell in Side Plank |
| 5x Worm to Plank Side to Side |
| – 30-45s REST |
| BANDED CLAMSHELL https://www.youtube.com/watch?v=OkM1wLVNkLk\ |
| WORM TO PLANK SIDE TO SIDE https://www.youtube.com/watch?v=5mo0WIc02Zs |
| 2. CZĘŚĆ GŁÓWNA |
| BACK SQUAT |
| 5x 7 @75% (1RM BS) |
| – REST 1’30’’ – 3′ |
| BACK SQUAT: https://www.youtube.com/watch?v=bvGWCvS4lmc |
| B. 3 SETS |
| 4-6x Strict Pull ups (TEMPO 3010 – 3s opuszczania) |
| 12x Hips Thrust @100% Body Weight |
| – REST 60-90” |
| STRICT PULL UP: https://www.youtube.com/watch?v=ahJmVRg9ZCM |
| HIP THRUST https://www.youtube.com/watch?v=2NoAtA6fCf8 |
| 3. CZĘŚĆ KONDYCYJNA |
| FOR TIME |
| 5 ROUNDS |
| 2x Rope Climb |
| 10x DB Thruster @2×15-20kg or Thruster (barbell) @40kg |
| 10x Burpee Box Jump over @60cm |
| * REST 90” BETWEEN ROUNDS |
| DB THRUSTER https://www.youtube.com/watch?v=-TcjKSLlKeQ |
| BURPEE BOX JUMP OVER https://www.youtube.com/watch?v=uJ-0-EeV8aQ |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 4. UZUPEŁNIENIE |
| A. 3 SERIE |
| 10x Copenhagen Adduction R |
| 10x Copenhagen Adduction L |
| 20-25s Chin up Hold (Zwis z broda nad drązkiem w podchwycie) |
| – REST 90s |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
| B. 3 SERIE |
| 12x DB Zotman Curls |
| 90s Plank |
| – REST 45-60s |
| https://www.youtube.com/watch?v=2NoAtA6fCf8 |
| https://www.youtube.com/watch?v=QV4hnP4CjBA |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. 5min BIEGU (jeśli to możliwe) lub 5min Dowolnych przeskoków na skakance |
| A2. 3 SERIE |
| 20x Jumping Jacks (Pajacyki) |
| 10x Alternating Reverse Lunges |
| 5x Push up to Down Dog |
| ALT REVERSE LUNGES https://www.youtube.com/watch?v=GcsZuG7IWBI |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=1gkxVHNAR-U |
| B. AKTYWACJA |
| 3 SETS |
| 15x Banded Glutes Bridges |
| 10x Hips Luft in Straight Arm Side Plank R |
| 10x Hips Luft in Straight Arm Side Plank L |
| BANDED GLUTES BRIDGE https://www.youtube.com/watch?v=UqdxxRQbJ6Q |
| HIPS LIFTS IN STRAIGHT ARM PLANK https://www.youtube.com/watch?v=urKOOFsSEJw |
| 2. CZĘŚĆ GŁÓWNA |
| DEADLIFT & BENCH PRESS |
| A. DEADLIFT |
| 4x 7@73% 1RM DL (TEMPO 3010) |
| – REST MAX 3′ |
| B. BENCH PRESS |
| 1×12 @57% 1RM |
| 2×10 @63% 1RM |
| 1×8 @67% 1RM |
| *1s zatrzymania w górze, przy każdym powtórzeniu |
| – REST MAX 2′ |
| 3. CZĘŚĆ KONDYCYJNA |
| FOR TIME |
| 4 ROUNDS |
| 45 Double unders / 90x Single Unders (Pojedyncze lub podwójne przeskoki na skakance) |
| 15x KB American Swing @24-28kg |
| 20x Push ups |
| KB AMERICAN SWING https://www.youtube.com/watch?v=Y4Uow4NFgmE |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 4. UZUPEŁNIENIE |
| A. 3 SETS |
| 12-12-10x DB/ KB Floor Press @RIR2 (TEMPO 3010) |
| 40s Dual KB Front Rack Wall Sit @ Ciężar wg uznania |
| – Rest 90” |
| WALL SIT https://www.youtube.com/watch?v=ipr7JR3faG0&feature=youtu.be |
| B. 3 SERIE |
| 10x Dual KB Single Leg Deadlift R @Dobierz ciężar wg uznania |
| 10x Dual KB Single Leg Deadlift L @Dobierz ciężar wg uznania |
| 20-30” Single Leg Hollow Hold (Zmiana nogi po 10-15s) |
| – REST 60s |
| DKB SL DL https://www.youtube.com/watch?v=AMp8yYeWwmo |
| SINGLE LEG HOLLOW HOLD https://www.youtube.com/watch?v=WWKTeFh1yhs |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 3 SERIE |
| 60s Single unders (Pojedyncze przeskoki na skakance) |
| 20x Mountain Climber |
| 10x Sit ups |
| – Przerwa 30s między seriami jeśli potrzebujesz |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBER https://www.youtube.com/watch?v=TQCk_pxPGBA |
| SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
| B. AKTYWACJA |
| 3 SETS |
| 15x Banded Side Walk R |
| 15x Banded Side Walk L |
| 5x Down ups |
| – Rest 45-60s |
| BANDED SIDE WLAK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED AS JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| DOWN UP https://www.youtube.com/watch?v=VrXncu75-7I |
| 2. CZĘŚĆ GŁÓWNA |
| A. 3 SETS |
| 12x Farmer Bulgarian Split Squat R @Cieżar wg uznania |
| 12x Farmer Bulgarian Split Squat L @Ciężar wg uznania |
| 6-8x Strict Pull ups (tempo 4010) – W razie potrzeby zamień Siłowe podciągnięcia na opuszczanie (Negative Pull ups) |
| – REST 60-90s |
| FARMER BULGARIAN SPLIT SQUAT https://www.youtube.com/watch?v=WWGWK3nLsAg |
| B. 3 SETS |
| 12x Romanian Deadlift @50% 1RM DL |
| 12-10-8x Bench Press @RIR2 TEMPO 4010 |
| – REST 60-90s |
| ROMANIAN DEADLIFT https://www.youtube.com/watch?v=zdamYQBJHiM |
| C. 3 SETS |
| 20-15x DB Deficit Push ups @Pompki na hantlach |
| 14x Dual KB Box Steps Over @ciężar wg uznania |
| 20-15s Pull up Hold (zwis z brodą nad drażkiem w nachwycie) |
| – REST 60-90s |
| PUSH UP https://www.youtube.com/watch?v=13bzbjRzU50 |
| BOX STEPS OVER https://www.youtube.com/watch?v=IJFnU-GKSwY |
| D. 3 SETS |
| 10x Barbell Biceps Curls @RIR3 (Tempo 3010) |
| 10x Barbell Lying Triceps Extension |
| 20x Tuck Ups |
| – NO REST BETWEEN SETS |
| BB BICEPS CURLS https://www.youtube.com/watch?v=VuQW10MTJ0E |
| LYING TRICEPS EXTENSION https://www.youtube.com/watch?v=hylm_IRCBjo |
| TUCK UPS https://www.youtube.com/watch?v=xbeCjCIE8yM |
WEEK 4
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. 2min Single unders |
| A2. 8x 20s ON : 20s OFF |
| * Naprzemiennie pomiędzy: |
| – Single unders (Jak najwięcej powtórzeń) |
| – Mountain Climbing Step by Stesp |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBING SBS https://www.youtube.com/watch?v=TZ_uQPhym8w |
| B. AKTYWACJA |
| 3 SETS |
| 15x Banded Clamshell in Side Plank |
| 5x Worm to Plank Side to Side |
| – 30-45s REST |
| BANDED CLAMSHELL https://www.youtube.com/watch?v=OkM1wLVNkLk\ |
| WORM TO PLANK SIDE TO SIDE https://www.youtube.com/watch?v=5mo0WIc02Zs |
| 2. CZĘŚĆ GŁÓWNA |
| BACK SQUAT |
| 4x 9 @70% (1RM BS) |
| – REST 1’30’’ – 3′ |
| BACK SQUAT: https://www.youtube.com/watch?v=bvGWCvS4lmc |
| B. 3 SETS |
| 2-3x Legless Rope Climb |
| 12x Hips Thrust @100% Body Weight |
| – REST 60-90” |
| STRICT PULL UP: https://www.youtube.com/watch?v=ahJmVRg9ZCM |
| HIP THRUST https://www.youtube.com/watch?v=2NoAtA6fCf8 |
| 3. CZĘŚĆ KONDYCYJNA |
| FOR TIME |
| 10 ROUNDS |
| 5x Strict Pull ups |
| 10x Push up |
| 15x Wall Ball Shot |
| STRICT PULL UP: https://www.youtube.com/watch?v=ahJmVRg9ZCM |
| PUSH UPS https://www.youtube.com/watch?v=13bzbjRzU50 |
| WALL BALL SHOT https://www.youtube.com/watch?v=boWKv922-_U |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 4. UZUPEŁNIENIE |
| A. 3 SERIE |
| 20s Copenhagen Plank L |
| 20s Copenhagen Plank R |
| 20s Chin up Hold (Zwis z broda nad drązkiem w podchwycie) |
| – REST 90s |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
| B. 3 SERIE |
| 12x DB Zotman Curls |
| 90s Plank |
| – REST 45-60s |
| https://www.youtube.com/watch?v=2NoAtA6fCf8 |
| https://www.youtube.com/watch?v=QV4hnP4CjBA |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. 5min BIEGU (jeśli to możliwe) lub 5min Dowolnych przeskoków na skakance |
| A2. 3 SERIE |
| 20x Jumping Jacks (Pajacyki) |
| 10x Alternating Reverse Lunges |
| 5x Push up to Down Dog |
| ALT REVERSE LUNGES https://www.youtube.com/watch?v=GcsZuG7IWBI |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=1gkxVHNAR-U |
| B. AKTYWACJA |
| 3 SETS |
| 15x Banded Glutes Bridges |
| 10x Hips Luft in Straight Arm Side Plank R |
| 10x Hips Luft in Straight Arm Side Plank L |
| BANDED GLUTES BRIDGE https://www.youtube.com/watch?v=UqdxxRQbJ6Q |
| HIPS LIFTS IN STRAIGHT ARM PLANK https://www.youtube.com/watch?v=urKOOFsSEJw |
| 2. CZĘŚĆ GŁÓWNA |
| DEADLIFT & BENCH PRESS |
| A. 4 SETS |
| 7x Deadlift @70% 1RM DL (TEMPO 3010) |
| 7x Barbell Floor Press @Jak największy ciężar (TEMPO 4010) |
| – REST 90s |
| B. 3 SETS |
| 12x DB/ KB Floor Press @RIR2 (TEMPO 3010) – Dobierz ciężar, który pozowli CI wykonać 12 powtórzeń z zapasem na 2 kolejne |
| 40s Dual KB Front Rack Wall Sit @ Ciężar wg uznania |
| – Rest 90” |
| WALL SIT https://www.youtube.com/watch?v=ipr7JR3faG0&feature=youtu.be |
| 3. CZĘŚĆ KONDYCYJNA |
| AMRAP 10′ |
| 15x KB Russian Swing @24-32kg |
| 10x Push Press @40-50kg |
| 15x Sit ups |
| 10x Front Squat @40-50kg |
| KB RUSSIAN SWING https://www.youtube.com/watch?v=8PpBJ-p5KIo |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| FRONT SQUAT https://www.youtube.com/watch?v=iF7POKCUTVI |
| SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 4. UZUPEŁNIENIE |
| 3 SERIE |
| 10x Dual KB Single Leg Deadlift R @Dobierz ciężar wg uznania |
| 10x Dual KB Single Leg Deadlift L @Dobierz ciężar wg uznania |
| 45s Quadruped Plank |
| – REST 60s |
| DKB SL DL https://www.youtube.com/watch?v=AMp8yYeWwmo |
| QUADRUPED PLANK https://www.youtube.com/watch?v=WE7USeHrnQY |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 3 SERIE |
| 60s Single unders (Pojedyncze przeskoki na skakance) |
| 20x Mountain Climber |
| 10x Sit ups |
| – Przerwa 30s między seriami jeśli potrzebujesz |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBER https://www.youtube.com/watch?v=TQCk_pxPGBA |
| SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
| B. AKTYWACJA |
| 3 SETS |
| 15x Banded Side Walk R |
| 15x Banded Side Walk L |
| 5x Down ups |
| – Rest 45-60s |
| BANDED SIDE WLAK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED AS JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| DOWN UP https://www.youtube.com/watch?v=VrXncu75-7I |
| 2. CZĘŚĆ GŁÓWNA |
| A. 3 SETS |
| 12x Bulgarian Split Squat R @RIR2 (Tempo 4010) |
| 12x Bulgarian Split Squat L @RIR2 (Tempo 4010) |
| 6-8x Strict Pull ups (tempo 4010) – W razie potrzeby zamień Siłowe podciągnięcia na opuszczanie (Negative Pull ups) |
| – REST 60-90s |
| BULGARIAN SPLIT SQUAT https://www.youtube.com/watch?v=7Xq3CUQjnUg |
| *Zacznij na mniejszym ciężarze niż w zesżłym tygodniu, tempo robi robotę i jest tutaj priorytetem |
| B. 3 SETS |
| 15x Dual KB Romanian Deadlift @RIR2 (Tempo 4010) |
| 10x Barbell Floor Press Press @RIR2 TEMPO 4010 |
| 15x V-Ups (Slow & Controlled Tempo) |
| – REST 60-90s |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
| C. 3 SETS |
| 15-20x Push ups @FAST (szybkie powtórzenia) |
| 10x Dul KB Box Steps Over |
| 15-20s Pull up Hold (zwis z brodą nad drażkiem w nachwycie) |
| – REST 60-90s |
| PUSH UP https://www.youtube.com/watch?v=13bzbjRzU50 |
| BOX STEPS OVER https://www.youtube.com/watch?v=IJFnU-GKSwY |
| D. 3 SETS |
| 10x Barbell Biceps Curls @RIR3 (Tempo 3010) |
| 10x Barbell Lying Triceps Extension |
| – REST 60-90s |
| BB BICEPS CURLS https://www.youtube.com/watch?v=VuQW10MTJ0E |
| LYING TRICEPS EXTENSION https://www.youtube.com/watch?v=hylm_IRCBjo |
WEEK 3
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 3 SERIE |
| 60s Single unders (Pojedyncze przeskoki na skakance) |
| 15x Air Squat |
| – Przerwa 30s między seriami jeśli potrzebujesz |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| AIR SQUAT https://www.youtube.com/watch?v=jpzRVDQ_hVc |
| B. AKTYWACJA |
| 3 SETS |
| 15x Banded Clamshell in Side Plank |
| 20-30s Hollow Hold |
| – 30-45s REST |
| HOLLOW HOLD https://www.youtube.com/watch?v=hyaSa306mxQ |
| 2. CZĘŚĆ GŁÓWNA |
| A. BACK SQUAT |
| 3x 5 @70% (1RM BS) |
| 1x 3 @75% |
| 2x 2 @80% |
| 1x 1 @90% |
| – REST 1’30’’ – 3′ |
| BACK SQUAT: https://www.youtube.com/watch?v=bvGWCvS4lmc |
| B. 3 SETS |
| 6-8x Strict Pull ups (or 60% Pull ups from max reps test)* Add tempo 3010 (3s opuszczania w dół) |
| 12x Hips Thrust @90% Body Weight |
| – REST 60-90” |
| STRICT PULL UP: https://www.youtube.com/watch?v=ahJmVRg9ZCM |
| HIP THRUST https://www.youtube.com/watch?v=2NoAtA6fCf8 |
| 3. CZĘŚĆ KONDYCYJNA |
| FOR TIME |
| 4 ROUNDS |
| 2x Rope Climb |
| 12x Push ups |
| 12x Box Jump @60cm |
| 12x V-ups |
| PUSH UPS https://www.youtube.com/watch?v=13bzbjRzU50 |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
| BOX JUMP https://www.youtube.com/watch?v=6RApiT-imds |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 4. UZUPEŁNIENIE |
| A. 3 SERIE |
| 15-20s Copenhagen Plank L |
| 15-20s Copenhagen Plank R |
| 15-20s Chin up Hold (Zwis z broda nad drązkiem w podchwycie) |
| – REST 90s |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
| B. 3 SERIE |
| 12x DB Zotman Curls |
| 60-75” Plank |
| – REST 45-60s |
| https://www.youtube.com/watch?v=2NoAtA6fCf8 |
| https://www.youtube.com/watch?v=QV4hnP4CjBA |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. 5min BIEGU (jeśli to możliwe) lub 5min Dowolnych przeskoków na skakance |
| A2. 3 SERIE |
| 20x Jumping Jacks (Pajacyki) |
| 10x Alternating Reverse Lunges |
| 5x Push up to Down Dog |
| ALT REVERSE LUNGES https://www.youtube.com/watch?v=GcsZuG7IWBI |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=1gkxVHNAR-U |
| B. AKTYWACJA |
| 3 SETS |
| 12x Banded Glutes Bridges |
| 30s Side Plank R |
| 30s Side Plank L |
| BANDED GLUTES BRIDGE https://www.youtube.com/watch?v=UqdxxRQbJ6Q |
| SIDE PLANK https://www.youtube.com/watch?v=mpoxGYvvnLg |
| 2. CZĘŚĆ GŁÓWNA |
| DEADLIFT & BENCH PRESS |
| A. 3 SETS |
| 8x Deadlift @65% 1RM DL (TEMPO 3010) |
| 8x Barbell Floor Press @Jak największy ciężar (TEMPO 3010) |
| – Rest 90” |
| DEADLIFT https://www.youtube.com/watch?v=eftbbgiH-xA |
| B. 3 SETS |
| 10x KB Z-Press @RIR 2 |
| 10x KB Farmer Grip Bulgarian Split Squat @RIR2 |
| – Rest 90” |
| KB Z-PRESS https://www.youtube.com/watch?v=JF-wwTHNOEI |
| KB Farmer Bulgarian SS https://www.youtube.com/watch?v=WWGWK3nLsAg |
| 3. CZĘŚĆ KONDYCYJNA |
| AMRAP 11′ |
| 9x Dual KB High Pulls @2×16-20kg |
| 7x Dual KB Thrusters @2x 16-20kg |
| 5-7-9-11-13…x Burpee |
| DKB HIGH PULLS https://www.youtube.com/watch?v=_UTtd2h2wlc |
| DB/KB THRUSTERS https://www.youtube.com/watch?v=-TcjKSLlKeQ |
| BURPEE https://www.youtube.com/watch?v=YD27BPD24wM |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 4. UZUPEŁNIENIE |
| 3 SERIE |
| 10x Dual KB Single Leg Deadlift R @Dobierz ciężar wg uznania |
| 10x Dual KB Single Leg Deadlift L @Dobierz ciężar wg uznania |
| 45s Quadruped Plank |
| – REST 60s |
| DKB SL DL https://www.youtube.com/watch?v=AMp8yYeWwmo |
| QUADRUPED PLANK https://www.youtube.com/watch?v=WE7USeHrnQY |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 3 SERIE |
| 60s Single unders (Pojedyncze przeskoki na skakance) |
| 20x Mountain Climber |
| 10x Sit ups |
| – Przerwa 30s między seriami jeśli potrzebujesz |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBER https://www.youtube.com/watch?v=TQCk_pxPGBA |
| SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
| B. AKTYWACJA |
| 3 SETS |
| 12x Banded Side Walk R |
| 12x Banded Side Walk L |
| 12x Banded Air Squat Jump |
| – Rest 45-60s |
| BANDED SIDE WLAK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED AS JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| 2. CZĘŚĆ GŁÓWNA |
| A. 3 SETS |
| 12x Bulgarian Split Squat R @RIR2 (Tempo 4010) |
| 12x Bulgarian Split Squat L @RIR2 (Tempo 4010) |
|
6x Strict Pull ups (tempo 4010) – W razie potrzeby zamień Siłowe podciągnięcia na opuszczanie (Negative Pull ups)
|
| – Rest 90s |
| STRICT PULL UP https://www.youtube.com/watch?v=ahJmVRg9ZCM |
| BULGARIAN SPLIT SQUAT https://www.youtube.com/watch?v=7Xq3CUQjnUg |
| *Zacznij na mniejszym ciężarze niż w zesżłym tygodniu, tempo robi robotę i jest tutaj priorytetem |
| B. 3 SETS |
| 12x Romanian Deadlift @RIR2 (Tempo 4010) |
| 10x Barbell Floor Press Press @RIR2 TEMPO 4010 |
| 12x V-Ups (Slow & Controlled Tempo) |
| – Rest 90s |
| ROMANIAN DL https://www.youtube.com/watch?v=zdamYQBJHiM |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
| C. 3 SETS |
| 15-20x Push ups @FAST (szybkie powtórzenia) |
| 10x KB Front Rack Box Steps up @Ciężar z porprzedniego tygodnia |
| 15-20s Pull up Hold (zwis z brodą nad drażkiem w nachwycie) |
| – Rest 60-90s |
| PUSH UP https://www.youtube.com/watch?v=13bzbjRzU50 |
| KB FRONT RACK BOX STEPS UP https://www.youtube.com/watch?v=JuIwWKCP4h8 |
| D. 3 SETS |
| 12x Barbell Biceps Curls @RIR3 |
| 6-12x Strict Dips/ Rings Dips |
| 30-40s KB Goblet Wall Sit |
| – Rest 60s |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| WALL SIT https://www.youtube.com/watch?v=ipr7JR3faG0 |
WEEK 2
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 3 SERIE |
| 60s Single unders (Pojedyncze przeskoki na skakance) |
| 15x Air Squat |
| – Przerwa 30s między seriami jeśli potrzebujesz |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| AIR SQUAT https://www.youtube.com/watch?v=jpzRVDQ_hVc |
| B. AKTYWACJA |
| 3 SETS |
| 12x Banded Clamshell in Side Plank |
| 45s Plank |
| – 30-45s PRZERWY |
| BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=OkM1wLVNkLk |
| PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
| 2. CZĘŚĆ GŁÓWNA |
| A. BACK SQUAT |
| 1x 8@65% (1RM BS) |
| 1×5 @70% |
| 2×2 @75% |
| 1×1 @80% |
| – REST 1’30’’ – 3′ |
| BACK SQUAT: https://www.youtube.com/watch?v=bvGWCvS4lmc |
| B. 3 SETS |
| 6x Strict Pull ups (or 60% Pull ups from ma reps test) |
| 12x Hips Thrust @80% Body Weight |
| – REST 60-90” |
| STRICT PULL UP STRICT PULL UP: https://www.youtube.com/watch?v=ahJmVRg9ZCM |
| HIP THRUST https://www.youtube.com/watch?v=2NoAtA6fCf8 |
| 3. CZĘŚĆ KONDYCYJNA |
| FOR TIME |
| 4 ROUNDS |
| 12x Sit ups |
| 10x Box Jump @60/50cm |
| 8x KB American Swing @Dobierz duży ciężar |
| INTO (After 4 Rounds) |
| 40x Rings Row |
| SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
| BOX JUMP https://www.youtube.com/watch?v=6RApiT-imds |
| KB AMERICAN SWING https://www.youtube.com/watch?v=Y4Uow4NFgmE |
| RINGS ROW https://www.youtube.com/watch?v=CBYpuriisVc |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 4. UZUPEŁNIENIE |
| A. 3 SERIE |
| 15-20s Copenhagen Plank L |
| 15-20s Copenhagen Plank R |
| 12x DB Zotman Curls |
| – REST 90s |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
| ZOTMAN CURLS https://www.youtube.com/watch?v=QV4hnP4CjBA |
TRAINING #2
| TRAINING #2 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| A1. 5min BIEGU (jeśli to możliwe) |
| A2. 3 SERIE |
| 20x Jumping Jacks (Pajacyki) |
| 10x Alternating Reverse Lunges |
| 5x Push up to Down Dog |
| REVERSE LUNGES https://www.youtube.com/watch?v=GcsZuG7IWBI |
| PUSH UP TO DOWN DOG: https://www.youtube.com/watch?v=jvFd8G67TAM |
| B. AKTYWACJA |
| 3 SETS |
| 12x Banded Glutes Bridges |
| 30s Side Plank R |
| 30s Side Plank L |
| BANDED GLUTES BRIDGE https://www.youtube.com/watch?v=UqdxxRQbJ6Q |
| SIDE PLANK https://www.youtube.com/watch?v=mpoxGYvvnLg |
| 2. CZĘŚĆ GŁÓWNA |
| DEADLIFT & FLOOR PRESS |
| A. 4 SETS |
| 10x Deadlift @60-65% 1RM DL |
| 10x KB Floor Press @RIR2 (2 Reps in Reserve) |
| – Rest 90” |
| B. 3 SETS |
| 10x KB Z-Press @RIR 2 |
| 10x KB Farmer Grip Bulgarian Split Squat @RIR2 |
| – Rest 90” |
| INCLINE BP https://www.youtube.com/watch?v=WB8ksh1wQ30 |
| KB Farmer Bulgarian SS https://www.youtube.com/watch?v=WWGWK3nLsAg |
| 3. CZĘŚĆ KONDYCYJNA |
| FOR TIME |
| 6 ROUNDS |
| 12x Dual KB Front Squat @2×16-20kg (or Goblet Squat 24-32kg) |
| 12x Push ups |
| GOBLET SQUAT https://www.youtube.com/watch?v=K70v9jO1jmM |
| PUSH UP https://www.youtube.com/watch?v=13bzbjRzU50 |
| COOL DOWN |
| 5 min Bieg/ Marsz / Single unders @spokojne tempo |
| 4. UZUPEŁNIENIE |
| A. 3 SERIE |
| 10x Dual KB Single Leg Deadlift R @Dobierz ciężar wg uznania |
| 10x Dual KB Single Leg Deadlift L @Dobierz ciężar wg uznania |
| 60-90s Straight Arm Plank |
| – REST 60s |
| RIR3 – 3 REPS IN RESERVE (Dobierz ciężar, który pozwoli Ci wykonać 12 powtórzeń z zapasem na 3 kolejne powtórzenia) |
| STRAIGHT ARMS PLANK https://www.youtube.com/watch?v=ILnOo_NuJGA |
| DKB SL DL https://www.youtube.com/watch?v=AMp8yYeWwmo |
TRAINING #3
| TRAINING #3 |
| 1. ROZGRZEWKA |
| A. GENERALNA (PODNIESIENIE TĘTNA) |
| 3 SERIE |
| 60s Single unders (Pojedyncze przeskoki na skakance) |
| 20x Mountain Climber |
| 10x Sit ups |
| – Przerwa 30s między seriami jeśli potrzebujesz |
| SINGLE UNDERS https://www.youtube.com/watch?v=VmWKgb0Aius |
| MOUNTAIN CLIMBER https://www.youtube.com/watch?v=TQCk_pxPGBA |
| SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
| B. AKTYWACJA |
| 3 SETS |
| 45s Stright Arm Plank |
| 12x Banded Side Walk R |
| 12x Banded Side Walk L |
| 12x Banded Air Squat Jump |
| – Rest 45-60s |
| STRAIGHT ARM PLANK https://www.youtube.com/watch?v=ILnOo_NuJGA |
| BANDED SIDE WLAK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED AS JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| 2. CZĘŚĆ GŁÓWNA |
| A. 3 SETS |
| 12x Bulgarian Split Squat R @RIR3 |
| 12x Bulgarian Split Squat L @RIR3 |
| 6x Negative Pull ups 4s (Start z brodą nad drążkiem i poolne opuszczanie przez 4s, do pełnego wyprostu) |
| – Rest 90s |
| BULGARIAN SPLIT SQUAT https://www.youtube.com/watch?v=7Xq3CUQjnUg |
| B. 3 SETS |
| 12x Romanian Deadlift @RIR3 |
| 12x Barbell Floor Press Press @RIR3 (Wyciskanie sztangi w leżeniu na podłodze) |
| 12x V-Ups |
| – Rest 90s |
| ROMANIAN DL https://www.youtube.com/watch?v=zdamYQBJHiM |
| INCLINE BP https://www.youtube.com/watch?v=WB8ksh1wQ30 |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
| C. 3 SETS |
| 15x Push ups (Powoli i dokładnie) |
| 10x KB Front Rack Box Steps up @AHAP |
| 15s Pull up Hold (zwis z brodą nad drażkiem w nachwycie) |
| – Rest 60-90s |
| PUSH UP https://www.youtube.com/watch?v=13bzbjRzU50 |
| KB FRONT RACK BOX STEPS UP https://www.youtube.com/watch?v=JuIwWKCP4h8 |
| D. 3 SETS |
| 12x Barbell Biceps Curls @RIR3 |
| 6-12x Strict Dips/ Rings Dips |
| 30-40s Wall Sit |
| – Rest 60s |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| WALL SIT https://www.youtube.com/watch?v=ipr7JR3faG0 |