kolefo dobroduszny mam dla ciebie ostatni juz chyba trening
to jest skys the limit, byl juz chyba tutaj gdzies tlumaczony ale troche badziewnie
a ty na pewnoe przetlumaczysz jak zawsze - czyli perfekcyjnie dobra to jest ten program:
Normal Schedule
This section contains the schedule you should follow to improve your vertical, week by week. I have used each of the exercises in this set with complete success and continue to use these exercises and progress them. You will observe continual gains in your vertical throughout the program. Complete the whole program for maximum vertical gains. An extended rest week just means a week with no training in it. It allows your muscles to fully recooperate and ensures that you won't overtrain. In these weeks you will observe large gains in your vertical. Don't miss out extended rest weeks as it may cause overtraining.
So the whole program looks like this: -
Note: - If you are still sore in a certain muscle group on a day when you are supposed to work out again do not perform the exercises which target that muscle group. If you are sore your muscle tissue has not yet been rebuilt sufficiently. You will not gain anything through working out while sore. The most likely cause of residual pain in the leg muscles is incorrect performance of stretches or not stretching for long enough.
Stretch before and after each workout and specialist stretches mentioned below between sets. Hold each stretch for 40 seconds
The stretches are:-
Quads
Calves
Hamstrings
Schedule
The mobility set consists of: -
Stabiliser Quad Blasts
Balancing
Stabiliser Lunges
Side bends
Twisting situps
The power set consists of: -
Calf Raises (Stretch Calves between sets)
Quad Blasts (Stretch Quads between sets)
Lunges (Stretch Hamstrings between sets)
Presses
Shrugs
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Mobility set Power set Rest Mobility set Power set Rest Rest
Week Stabiliser
Quad Blasts Balancing Stabiliser Lunges Side bends Twisting situps Calf Raises Quad blasts Lunges Presses Shrugs
1 2 sets 10 6 mins 2 sets 10 3 sets 30 3 sets 10 3 sets 30 3 sets 50 3 sets 10 3 sets 30 3 sets 30
2 2 sets 15 7 mins 2 sets 15 3 sets 40 3 sets 15 3 sets 35 3 sets 60 3 sets 15 3 sets 35 3 sets 35
3 2 sets 20 8 mins 2 sets 20 3 sets 50 3 sets 20 3 sets 40 3 sets 70 3 sets 20 3 sets 40 3 sets 40
4 2 sets 25 9 mins 2 sets 25 3 sets 60 3 sets 25 3 sets 45 3 sets 80 3 sets 25 3 sets 45 3 sets 45
5 Extended Rest Week
6 2 sets 30 10 mins 2 sets 30 3 sets 70 3 sets 30 3 sets 50 3 sets 90 3 sets 30 3 sets 50 3 sets 50
7 2 sets 35 11 mins 2 sets 35 3 sets 80 3 sets 35 3 sets 55 3 sets 100 3 sets 35 3 sets 55 3 sets 55
8 2 sets 40 12 mins 2 sets 40 3 sets 90 3 sets 40 3 sets 60 3 sets 110 3 sets 40 3 sets 60 3 sets 60
9 2 sets 45 13 mins 2 sets 45 3 sets 100 3 sets 45 3 sets 65 3 sets 120 3 sets 45 3 sets 65 3 sets 65
10 Extended Rest Week
11 2 sets 50 14 mins 2 sets 50 3 sets 110 3 sets 50 3 sets 70 3 sets 130 3 sets 50 3 sets 70 3 sets 70
12 2 sets 55 15 mins 2 sets 55 3 sets 120 3 sets 55 3 sets 75 3 sets 140 3 sets 55 3 sets 75 3 sets 75
13 2 sets 60 16 mins 2 sets 60 3 sets 130 3 sets 60 3 sets 80 3 sets 150 3 sets 60 3 sets
80 3 sets 80
14 2 sets 65 17 mins 2 sets 65 3 sets 140 3 sets 65 3 sets 85 3 sets 160 3 sets 65 3 sets 85 3 sets 85
15 Extended Rest Week
To continue this program beyond fifteen weeks follow this pattern of increases:
Increase Stabiliser Quad Blasts by 5 reps per set each week
Increase Balancing by 1 minute each week
Increase Stabiliser Lunges by 5 reps per set each week
Increase Side bends by 10 per set each week
Increase Twisting sit ups by 5 per set each week
Increase Calf Raises by 5 per set each week
Increase Quad blasts by 10 per set each week
Increase Lunges by 5 per set each week
Increase Presses by 5 per set each week
Increase Shrugs by 5 per set each week
Make every 5th week an extended rest week
And thats it, after you have completed this entire program you too will have added 10 - 13+ inches to your vertical. This program will improve your vertical, I'd offer a money back guarantee but I'm giving the information away for free. If you get too tired during a set of exercises take a rest for no more than 25 seconds and then carry on. Now you've got your new hops you'll want to keep them, so stay physically active and play sport regularly, you will need to perform 2 sets of 30 stabiliser quad blasts and 10 minutes of balancing once a week to maintain your stabiliser given vertical improvements. Leave me a message on the successes and feedback board after you've completed the program or seen significant gains.
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Stabiliser Quad Blasts / Balancing / Stabiliser Lunges
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Stabiliser Exercises
Okay, you may be asking what Stabiliser muscles are and where they are located. The main muscles used in jumping which are located in your legs (the quadriceps and calves), have some smaller muscles linking them and the knee and hip joints. These are your stabiliser muscles.
Due to the inability to see these muscles, they are often ignored in jump training but yield huge vertical increases when trained correctly as they are often extremely under developed. These muscles stabilise the leg in its extended state, a job which the main leg muscles normally have to perform. This allows the main leg muscles to only have to exert thrust hence improving your vertical jump.
You should perform these exercises striving for maximum speed with the proper form.
Check out how the tar heels use stabiliser exercises here.
Stabiliser Quad Blasts
Target
Area Stabiliser muscles (Muscles which aid in balancing)
Action Improves balance and initial thrust
Require-
ments Well padded bench or seat that when seated legs are comfortably bent at a right angle (a bed is ideal) and a softball, tennis ball or ball of similar size
How to perform
the
exercise Sit down with feet directly below hips so legs are straight
Place a ball (tennis ball, softball or something of similar size) under the middle of one of your feet
Stand up without moving feet position only using the legs, distribute your weight evenly between both legs
Sit down so that original position is obtained without putting your entire weight back down on the seat
Repeat for desired number of repetitions
Recomm-
ended Repetitions 2 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set. Do the recommended amount of sets for each leg (2 sets with ball under left leg, then two sets with ball under right leg)
Progression Perform more sets and repetitions as target muscles become stronger. Also weights can be utilised by being held on the shoulders and performing the exercise. A back pack filled with weights is a good way to apply weight to this exercise
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Balancing
Target
Area Stabiliser muscles (Muscles which aid in balancing)
Action Improves balance and initial thrust
Require-
ments A basketball
How to perform
the
exercise Balance on the basketball (use a wall to lean on while you get yourself on it)
Let go of the wall
Try to maintain your balance
If you fall off then get back on as soon as possible
Recomm-
ended Repetitions 1 set for as long as possible
Progression Balance for longer as muscles become stronger
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Stabiliser Lunges
Target
Area Stabiliser muscles (Muscles which aid in balancing)
Action Improves balance and initial thrust
Require-
ments A softball, tennis ball or ball of similar size
How to perform
the
exercise Standing straight up with your feet together, step forward with either foot and bend your legs
On the lead leg, your hamstring should be parallel with the ground. On the back leg, which you don't move your knee bends and almost touches the ground
Place a ball (softball, tennis ball or ball of similar size) under your lead leg in the middle of your foot
Move up and down using your legs (stay in that position), distribute your weight evenly between both legs
Repeat for desired number of repetitions
Recomm-
ended Repetitions 2 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set. Do the recommended amount of sets for each leg (2 sets with ball under left leg, then two sets with ball under right leg)
Progression Perform more sets and repetitions as target muscles become stronger
Upper Body Exercises
You should perform these exercises striving for maximum speed with the proper form.
Shrugs
Target
Area Shoulder/Neck Muscles (Deltoids/Trapezius)
Action Provides short burst of energy to raise arms
Require-
ments One weight for each hand that can be comfortably lifted
How to perform
the
exercise Stand up
Hold one weight in each hand by side of body
Lift shoulders up to full extent and hold for a second
Roll shoulders backwards in a circular motion until original position is obtained
Repeat for desired number of repetitions
Recomm-
ended Repetitions 3 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set
Progression Use heavier weights and more sets/reps as target muscles become stronger
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Presses
Target
Area Chest and upper arms
Action Provides upthrust on initial swing of arms
Require-
ments One weight for each hand that can be comfortably lifted
How to perform
the
exercise Sit down with legs open
Hold one weight in each hand between legs
Push arms up until completely straight
Lower until original position is obtained
Repeat for desired number of repetitions
Recomm-
ended Repetitions 3 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set
Progression Use heavier weights and more sets/reps as target muscles become stronger
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Side Bends
Target
Area Muscles on the side of the body between the hips and ribs (Oblique Muscles)
Action Improves ability to twist on take off and in air
Require-
ments One weight for each hand that can be comfortably lifted
How to perform
the
exercise Stand up with legs together
Hold one weight in each hand at side of body
Bend as far as possible to left hand side while keeping back and legs straight
Bend back up until original position is obtained
Repeat on right hand side
Repeat for desired number of repetitions
Recomm-
ended Repetitions 3 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set. One bend to the left, then one bend to the right counts as two repetitions
Progression Use heavier weights and more sets/reps as target muscles become stronger
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Twisting Sit Ups
Target
Area Muscles on the side of the body between the hips and ribs (Oblique Muscles) and stomach muscles (Abdominals)
Action Improves ability to twist on take off and in air
Require-
ments A comfortable flat surface
How to perform
the
exercise Lie down with knees bent at 45 degree angles
Place hands on ears so that your elbows stick out.
Sit up bringing your right elbow towards your left knee until it touches.
Lie back down
Sit up bringing your left elbow towards your right knee until it touches.
Repeat for desired number of repetitions
Recomm-
ended Repetitions 3 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set. Extending the elbow to the left knee, coming down then extending the elbow to the right knee counts as two repetitions.
Progression Use heavier weights and more sets/reps as target muscles become stronger
jetses na tyle dobry na ile jest dobry twoj najslabszy punkt