Springs
Witam wszystkich.Znalazłem w i-necie ciekawy program na wyskok.Mam tylko jeden problem:nie znam angielskiego w wystarczającym stopniu aby to przetłumaczyc.Proszę o pomoc.
Pozdrawiam.
RISE ABOVE THE PACK VERTICAL JUMP PROGRAM - WITHOUT WEIGHTS This program is mainly for beginners and is meant to establish a strong strength base, it has some light jumping involved, it is recommended you have some padding on the ground to absorb shock and reducing the risk of injury.. To attain best results from the program you must follow as many of the following guidelines as possible. 1. Get at least 8 hours of sleep a night. 2. Drink at least 2 litres of water a day, if your urine is yellow you`re not drinking enough water. 3. Warm up and stretch before each training session. 4. Stretch TWICE after you`ve finished training. 5. Try to eat a piece of fruit about 2 hours before your workout. 6. Try to eat something high in carbos and protein after your workout. 7. Do all excercises with high intensity, quality over quantity. 8. Have hot cold showers after your workout, 2 min hot, 10 sec cold, repeat 3 times. 9. Do some light self massage for 5 minutes a night. 10. Don`t focus on just jumping, it`s no use being able to touch the top of the backboard if you can`t make a free throw. Now to the workouts themselves. You must do the stabiliser section everyday except your rest day. For information on how to make a balance board click here. If you are a beginner and have never done jump trainging before do the strength section 3 times a week. If you have done jump training before do the strength section Mondays and Fridays and Plyos section Tuesdays and Thursdays. For excercise descriptions go the the excercise descriptions page. Have a rest week every 5th week. Stabilisers section For these excercises you must have a balance board for details on how to make one please click here. Balancing - As much as possible, the more you do it the better you will get at it. As it gets easier add a variable. Stabiliser Lunges - Start at 2 sets of 5(each leg) and increase by 5 a week. Stabiliser Squats - Start at 2 sets of 20 and increase by 5 a week. One Foot Balancing - 2 sets of 2 min(each leg) and add a variable as it gets easier. Stabiliser Pushups - 2 sets of 10. There are many other stabiliser excercises you can do if you have a MediBall for information on these excercises email me or leave a message on the message board. Variable: This is something to make it harder eg. letting go of the wall that you use for balance, bouncing a basketball or doing something with your hands while balancing, closing your eyes. Note: If some of the balancing is too hard to start with stand on one foot with your eyes closed, without the balance board. Strength section Warm Up, and Stretch Quad Blasts - Start at 3 sets of 20 and increase by 10 reps a week. Calf Raises - Start at 3 sets of 10 and increase by 5 reps a week. Step Ups - Start at 3 sets of 5(each leg) and increase by 5 a week. Hip Abductions - Start at 3 sets of 10(each leg) and increease by 5 reps a week. Push Ups - Start at 3 sets of X(whatever you can do comfortably for 3 sets) and increase by 5 reps a week. Crunches - Start at 3 sets of 15 and increase by 5 reps a week. Cool Down and Stretch Twice Note - After the Rest week go back to the beginning of the program and complete the program with weights,eg. a school bag filled with books. Plyometrics section Warm Up and Stretch Jumping rope - Start at 2 sets of 30 sec. and increase by 1 set a week. Lateral Jumping - Start at 2 sets of 10 and increase 5 reps a week . Box Jumps - Start at 2 sets of 15 and increase by 5 reps a week. Reaction Jumps - 2 sets of 5. Leg Raises - Start at 2 sets 10 and increase by 5 reps a week. Cool Down and Stretch Twice RISE ABOVE THE PACK VERTICAL JUMP PROGRAM - WITH WEIGHTS This program is for people who have a strong strength base, it involves weights and plyometrics, it has jjumping excercises involved, it is recommended you have some padding on the ground to reduce the risk of injury. Using the strength section of this program 2-3 times a week, I have added 25lbs to my 1RM leg curl in 3 weeks. To attain best results from the program you must follow as many of the following guidelines as possible. 1. Get at least 8 hours of sleep a night. 2. Drink at least 2 litres of water a day, if your urine is yellow you`re not drinking enough water. 3. Warm up and stretch before each training session. 4. Stretch TWICE after you`ve finished training. 5. Try to eat a piece of fruit about 2 hours before your workout. 6. Try to eat something high in carbos and protein after your workout. 7. Do all excercises with high intensity, quality over quantity. 8. Have hot cold showers after your workout, 2 min hot, 10 sec cold, repeat 3 times. 9. Do some light self massage for 5 minutes a night. 10. Don`t focus on just jumping, it`s no use being able to touch the top of the backboard if you can`t make a free throw. Now to the workouts themselves. You must do the Stabiliser section everyday except your rest day. For information on how to make a balance board click here. In the schedule it says to do X% of your 1RM, this is your 1 Rep Max i.e the most you can list for 1 rep. Do all weight lifting explosively. Static contraction is where stop half way through the rep and hold it for a certain time. Do the Weights section on Mondays and Fridays and the Plyometrics Section on Wednesdays. . For excercise descriptions go the the excercise descriptions page. Have a rest week every 5th week. Stabilisers section For these excercises you must have a balance board for details on how to make one please click here. Balancing - As much as possible, the more you do it the better you will get at it. As it gets easier add a variable. Stabiliser Lunges - Start at 2 sets of 5(each leg) and increase by 5 a week. Stabiliser Squats - Start at 2 sets of 20 and increase by 5 a week. One Foot Balancing - 2 sets of 2 min(each leg) and add a variable as it gets easier. Stabiliser Pushups - 2 sets of 10. There are many other stabiliser excercises you can do if you have a MediBall for information on these excercises email me or leave a message on the message board. Variable: This is something to make it harder eg. letting go of the wall that you use for balance, bouncing a basketball or doing something with your hands while balancing, closing your eyes. Note: If some of the balancing is too hard to start with stand on one foot with your eyes closed, without the balance board. Weights section Warm Up, and Stretch Squats - 5 sets of 5 of 60% of your 1RM on Mondays, 5 sets of 5 of 70% on Fridays & 2 sets of 30 second s.c. both days, increase weight on second set. Leg Press - 5 sets of 5 of 60% of your 1RM on Mondays, 5 sets of 5 of 70% on Fridays & 2 sets of 30 second s.c. both days, increase weight on second set. Leg Curl - 5 sets of 5 of 60% of your 1RM on Mondays, 5 sets of 5 of 70% on Fridays & 2 sets of 30 second s.c. both days, increase weight on second set. Leg Extension - 5 sets of 5 of 60% of your 1RM on Mondays, 5 sets of 5 of 70% on Fridays & 2 sets of 30 second s.c. both days, increase weight on second set. Crunches - Start at 3 sets of 15 and increase by 5 a week. Leg Raises - Start at 3 sets of 15 and increase by 15 a week. Cool Down and Stretch Twice Plyometrics section Warm Up and Stretch Jumping rope - Start at 2 sets of 30 sec. and increase by 1 Set a week. Box Jumps - Start at 2 sets of 15 and increase by 5 reps a week. Hurdle Jumps - Start at 3 sets of 10 and increase by 1 set a week. Reaction Jumps - 2 sets of 5. Squat Jumps - Start at 2 sets of 5 and increase by 1 set a week. Cool Down and Stretch Twice GOOD LUCK AND IF YOU HAVE ANY QUESTIONS POST THEM IN THE MESSAGE BOARD.
Pozdrawiam.
RISE ABOVE THE PACK VERTICAL JUMP PROGRAM - WITHOUT WEIGHTS This program is mainly for beginners and is meant to establish a strong strength base, it has some light jumping involved, it is recommended you have some padding on the ground to absorb shock and reducing the risk of injury.. To attain best results from the program you must follow as many of the following guidelines as possible. 1. Get at least 8 hours of sleep a night. 2. Drink at least 2 litres of water a day, if your urine is yellow you`re not drinking enough water. 3. Warm up and stretch before each training session. 4. Stretch TWICE after you`ve finished training. 5. Try to eat a piece of fruit about 2 hours before your workout. 6. Try to eat something high in carbos and protein after your workout. 7. Do all excercises with high intensity, quality over quantity. 8. Have hot cold showers after your workout, 2 min hot, 10 sec cold, repeat 3 times. 9. Do some light self massage for 5 minutes a night. 10. Don`t focus on just jumping, it`s no use being able to touch the top of the backboard if you can`t make a free throw. Now to the workouts themselves. You must do the stabiliser section everyday except your rest day. For information on how to make a balance board click here. If you are a beginner and have never done jump trainging before do the strength section 3 times a week. If you have done jump training before do the strength section Mondays and Fridays and Plyos section Tuesdays and Thursdays. For excercise descriptions go the the excercise descriptions page. Have a rest week every 5th week. Stabilisers section For these excercises you must have a balance board for details on how to make one please click here. Balancing - As much as possible, the more you do it the better you will get at it. As it gets easier add a variable. Stabiliser Lunges - Start at 2 sets of 5(each leg) and increase by 5 a week. Stabiliser Squats - Start at 2 sets of 20 and increase by 5 a week. One Foot Balancing - 2 sets of 2 min(each leg) and add a variable as it gets easier. Stabiliser Pushups - 2 sets of 10. There are many other stabiliser excercises you can do if you have a MediBall for information on these excercises email me or leave a message on the message board. Variable: This is something to make it harder eg. letting go of the wall that you use for balance, bouncing a basketball or doing something with your hands while balancing, closing your eyes. Note: If some of the balancing is too hard to start with stand on one foot with your eyes closed, without the balance board. Strength section Warm Up, and Stretch Quad Blasts - Start at 3 sets of 20 and increase by 10 reps a week. Calf Raises - Start at 3 sets of 10 and increase by 5 reps a week. Step Ups - Start at 3 sets of 5(each leg) and increase by 5 a week. Hip Abductions - Start at 3 sets of 10(each leg) and increease by 5 reps a week. Push Ups - Start at 3 sets of X(whatever you can do comfortably for 3 sets) and increase by 5 reps a week. Crunches - Start at 3 sets of 15 and increase by 5 reps a week. Cool Down and Stretch Twice Note - After the Rest week go back to the beginning of the program and complete the program with weights,eg. a school bag filled with books. Plyometrics section Warm Up and Stretch Jumping rope - Start at 2 sets of 30 sec. and increase by 1 set a week. Lateral Jumping - Start at 2 sets of 10 and increase 5 reps a week . Box Jumps - Start at 2 sets of 15 and increase by 5 reps a week. Reaction Jumps - 2 sets of 5. Leg Raises - Start at 2 sets 10 and increase by 5 reps a week. Cool Down and Stretch Twice RISE ABOVE THE PACK VERTICAL JUMP PROGRAM - WITH WEIGHTS This program is for people who have a strong strength base, it involves weights and plyometrics, it has jjumping excercises involved, it is recommended you have some padding on the ground to reduce the risk of injury. Using the strength section of this program 2-3 times a week, I have added 25lbs to my 1RM leg curl in 3 weeks. To attain best results from the program you must follow as many of the following guidelines as possible. 1. Get at least 8 hours of sleep a night. 2. Drink at least 2 litres of water a day, if your urine is yellow you`re not drinking enough water. 3. Warm up and stretch before each training session. 4. Stretch TWICE after you`ve finished training. 5. Try to eat a piece of fruit about 2 hours before your workout. 6. Try to eat something high in carbos and protein after your workout. 7. Do all excercises with high intensity, quality over quantity. 8. Have hot cold showers after your workout, 2 min hot, 10 sec cold, repeat 3 times. 9. Do some light self massage for 5 minutes a night. 10. Don`t focus on just jumping, it`s no use being able to touch the top of the backboard if you can`t make a free throw. Now to the workouts themselves. You must do the Stabiliser section everyday except your rest day. For information on how to make a balance board click here. In the schedule it says to do X% of your 1RM, this is your 1 Rep Max i.e the most you can list for 1 rep. Do all weight lifting explosively. Static contraction is where stop half way through the rep and hold it for a certain time. Do the Weights section on Mondays and Fridays and the Plyometrics Section on Wednesdays. . For excercise descriptions go the the excercise descriptions page. Have a rest week every 5th week. Stabilisers section For these excercises you must have a balance board for details on how to make one please click here. Balancing - As much as possible, the more you do it the better you will get at it. As it gets easier add a variable. Stabiliser Lunges - Start at 2 sets of 5(each leg) and increase by 5 a week. Stabiliser Squats - Start at 2 sets of 20 and increase by 5 a week. One Foot Balancing - 2 sets of 2 min(each leg) and add a variable as it gets easier. Stabiliser Pushups - 2 sets of 10. There are many other stabiliser excercises you can do if you have a MediBall for information on these excercises email me or leave a message on the message board. Variable: This is something to make it harder eg. letting go of the wall that you use for balance, bouncing a basketball or doing something with your hands while balancing, closing your eyes. Note: If some of the balancing is too hard to start with stand on one foot with your eyes closed, without the balance board. Weights section Warm Up, and Stretch Squats - 5 sets of 5 of 60% of your 1RM on Mondays, 5 sets of 5 of 70% on Fridays & 2 sets of 30 second s.c. both days, increase weight on second set. Leg Press - 5 sets of 5 of 60% of your 1RM on Mondays, 5 sets of 5 of 70% on Fridays & 2 sets of 30 second s.c. both days, increase weight on second set. Leg Curl - 5 sets of 5 of 60% of your 1RM on Mondays, 5 sets of 5 of 70% on Fridays & 2 sets of 30 second s.c. both days, increase weight on second set. Leg Extension - 5 sets of 5 of 60% of your 1RM on Mondays, 5 sets of 5 of 70% on Fridays & 2 sets of 30 second s.c. both days, increase weight on second set. Crunches - Start at 3 sets of 15 and increase by 5 a week. Leg Raises - Start at 3 sets of 15 and increase by 15 a week. Cool Down and Stretch Twice Plyometrics section Warm Up and Stretch Jumping rope - Start at 2 sets of 30 sec. and increase by 1 Set a week. Box Jumps - Start at 2 sets of 15 and increase by 5 reps a week. Hurdle Jumps - Start at 3 sets of 10 and increase by 1 set a week. Reaction Jumps - 2 sets of 5. Squat Jumps - Start at 2 sets of 5 and increase by 1 set a week. Cool Down and Stretch Twice GOOD LUCK AND IF YOU HAVE ANY QUESTIONS POST THEM IN THE MESSAGE BOARD.
Koszykówka Bogiem,granie nałogiem,rzucanie zabawą,trafianie podsawą
Krzysztof Piekarz
Wojtkov
ale "WITHOUT WEIGHTS" - trening bez ciężarów, wiec domyslam sie ze coś w rodzaju Plyo, rozwój dynamiki. Także jesli ma przyniesc rezultaty zdałoby sie mieć juz jakas podstawe siłową (tzn. maxa w przysiadzie koło 150% m.ciała) jeśli siły takowej nie mamy odsyłam pod sztange 
donJAZYResko
