Matúš Marcin

DAY 1 je zameraný na nácvik akceleračnej rýchlosti MS1 MS2, potom na výbušnú silu horných končatín A1 A2, a maximálnu silu horných končatín B1 B2, C1 C2.

Shoulder internal rotation / sidelying

https://www.youtube.com/watch?v=yLEurxrt6Sc
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
DAY 1 ACT 1

Floor slides hand raise

https://www.youtube.com/watch?v=TUfifenHcYM
SET 3
REPS 12
WEIGHT
TEMPO
REST 30s
DAY 1 ACT 2

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT 4kg
TEMPO
REST
DAY 1 CORE 1

ROLLOUT TRX KNEELING

https://www.youtube.com/watch?v=AqTJHpf1lW8
SET 3
REPS 12
WEIGHT
TEMPO
REST 60s
DAY 1 CORE 2

WD Load and lift

https://www.youtube.com/watch?v=d6DhwMFOM_4
SET 3
REPS 6/6
WEIGHT BW
TEMPO
REST 30s
DAY 1 MS 1

WD Single Exchange

https://www.youtube.com/watch?v=030cimsjwV8
SET 3
REPS 6/6
WEIGHT BW
TEMPO
REST 60s
DAY 1 MS 2

DROP TO BASE MD

https://www.youtube.com/watch?v=FnEOspio5us
SET 3
REPS 5
WEIGHT 8kg
TEMPO 30X
REST 30s
DAY 1 A1

Horizintal Throw + Acceleration MB

https://www.youtube.com/watch?v=Px0PWea027w
SET 3
REPS 5/5
WEIGHT 6kg
TEMPO 30X
REST 60s
DAY 1 A2

PULL-UP (PRONATED)

https://www.youtube.com/watch?v=C5DYAVJthT8
SET 4
REPS 6
WEIGHT BW
TEMPO 401
REST
DAY 1 B1

SHOULDER PRESS 2-ARM / DB

https://www.youtube.com/watch?v=Lr_dpiy87c8
SET 4
REPS 6
WEIGHT 15kg
TEMPO 401
REST 60s
DAY 1 B2

BB BP

https://youtu.be/a_wp44Jr_s8
SET 4
REPS 6
WEIGHT 60kg
TEMPO 401
REST
DAY 1 C1

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP

https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET 4
REPS 6
WEIGHT 15kg
TEMPO 401
REST 60s
DAY 1 C2