Alexander Hradnansky

Na začiatku sa zameriame na rozvoj všeobecnej sily. Pred tréningovou jednotkou sprav dôkladné rozcvičenie: prevenčný protokol, dynamický strečing, atletická abeceda. Skratky: RIR - Reps in reserve

Warm Up – Dynamic Stretch

https://www.youtube.com/watch?v=pPlFSqXnbls
SET
REPS
WEIGHT
TEMPO
REST
5-6 komplexných cvičení
https://www.youtube.com/watch?v=OIXVDdH3o6g Atletická ABC

DROP TO BASE MD

https://www.youtube.com/watch?v=FnEOspio5us
SET 3
REPS 6
WEIGHT 3-4kg
TEMPO
REST 20s
V dolnej pozícii zastavíš, stabilné kolená, pevný trup.
A1

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 3
REPS 15
WEIGHT BW
TEMPO
REST
Odrazy cez stred chodidla (päta nedopadá na zem).
Ľahká až stredná intenzita.
Ruky sú vbok.
A2

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60-90s
A3

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 3
REPS 8/8
WEIGHT RIR - 4 (10/10kg)
TEMPO 2011
REST
B1

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 8/8
WEIGHT BW / fitball
TEMPO 201
REST
B2

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT RIR 4 - Band (25mm)
TEMPO
REST 90s
B3

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 45s
WEIGHT 10/10kg
TEMPO
REST
90 stupňov v kolennom kĺbe
C1

GLUTE HAM RAISE

https://www.youtube.com/watch?v=Nna5pnbWdiM
SET 3
REPS 10
WEIGHT BW
TEMPO 201
REST
C2

CURL TO SHOULDER PRESS 2-ARM / 1-LEG

https://www.youtube.com/watch?v=sZH0t0UU54s
SET 3
REPS 6/6
WEIGHT RIR 4 - 8/8kg
TEMPO
REST 90s
C3

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
8x 30s ON / 30s OFF
30s ON - RPM 66 - 68