Patrik Kilian

Straight Leg Lowering + Cable Hold

https://www.youtube.com/watch?v=Y__Vm0wgj7w
SET 2
REPS 8/8
WEIGHT band
TEMPO
REST
A1
WEEEK1 8/8
WEEEK2 9/9
WEEEK3 10/10
WEEEK4 12/12

BODYSAW w/ PB

https://www.youtube.com/watch?v=fgP2oii-GiQ
SET 2
REPS 8
WEIGHT BW
TEMPO
REST 60s
A2
WEEEK1 8
WEEEK2 10
WEEEK3 10
WEEEK4 12

Side plank w/ H ROW

https://www.youtube.com/watch?v=K1GWnZ-RDPw
SET 2
REPS 8/8
WEIGHT band / kladka
TEMPO
REST 75-90s
A3
WEEEK1 8/8
WEEEK2 8/8
WEEEK3 10/10
WEEEK4 10/10
postupne zvyšuješ obtiažnosť bandu / váhy na kladke

1-Leg Calf ISO push WD

https://www.youtube.com/watch?v=dVCBoZr4UAE
SET 2
REPS 10s (každá noha)
WEIGHT BW
TEMPO iso hold
REST 45s
WD1
WEEEK 1 a 2 2x10s každá noha
WEEEK 3 a 4 3x10s každá noha

WD Load and lift

https://www.youtube.com/watch?v=d6DhwMFOM_4
SET 2
REPS 5/5
WEIGHT BW
TEMPO X
REST 45s
WD2
WEEK 1 a 2 2 x 5/5
WEEK 3 a 4 3 x 5/5

WD Single Exchange

https://www.youtube.com/watch?v=030cimsjwV8
SET 2
REPS 5/5
WEIGHT BW
TEMPO X
REST 45s
WD3
WEEK 1 a 2 2x5/5
WEEK 3 a 4 3x5/5

PUSH-UP

https://www.youtube.com/watch?v=2_3PPJn8ZpY
SET 3
REPS 5
WEIGHT BW
TEMPO explosive
REST
B1
Kľuk výbušne, pri koncentrickej fáze smerom hore sa snažíš po dostretí rúk odlepiť od zeme!
WEEK1 3x5
WEEK2 3x6
WEEK3 4x5
WEEK4 4x6

2-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=zZl9YMYZIXQ
SET 3
REPS 6
WEIGHT band
TEMPO X12
REST
B2
Expandér pripevníš na hrazdu, pozícia na jednom kolene, explozívne stiahnutie oboma rukami smerom dole - 1s zastavíš - a pomalšie hore.
WEEK1 3x5
WEEK2 3x6
WEEK3 4x5
WEEK4 4x6

SHOULDER PRESS 1-ARM / DB

https://www.youtube.com/watch?v=GygW8tZNKKM
SET 3
REPS 6/6
WEIGHT 8-9kg
TEMPO 113
REST
C1
WEEK1 3x6/6 (8-9kg)
WEEK2 3x8/8 (8-9kg)
WEEK3 3x6/6 (10- 12kg)
WEEK4 3x8/8 (10- 12kg)

BENT OVER ROW CONTRA 1-ARM / 1-LEG 1-DB

https://www.youtube.com/watch?v=Fc6zngHPZ9k
SET 3
REPS 6/6
WEIGHT 12kg
TEMPO 113
REST
C2
WEEK 1 3x6/6 (12-14kg)
WEEK 2 3x8/8 (12-14kg)
WEEK 3 3x6/6 (14-18kg)
WEEK 4 3x8/8 (14-18kg)

1L Soleus ISO WD

https://www.youtube.com/watch?v=4QgNbwzccLc
SET 3
REPS 20s
WEIGHT BW
TEMPO iso hold
REST 90s
C3
WEEK 1 a 2 3x20s každá noha
WEEK 3 a 4 3x 25s každá noha

DB BP ALT

https://www.youtube.com/watch?v=8yYFE68YmbY
SET 3
REPS 6/6
WEIGHT 14/14kg
TEMPO 201
REST
D1
WEEK 1 3x6/6 (14/14kg)
WEEK 2 3x8/8 (14/14kg)
WEEK 3 3x6/6 (16/16kg)
WEEK 4 3x8/8 (16/16kg)

PULL-UP ISO (NEUTRAL)

https://www.youtube.com/watch?v=_n1XFQU94q8
SET 3
REPS 30s
WEIGHT BW
TEMPO iso hold
REST 90s
D2
WEEK 1 3x25s
WEEK 2 3x30s
WEEK 3 3x35s
WEEK 4 40-35-30s

Shuttle run 5m

https://www.youtube.com/watch?v=9pb6JX2ulDU
SET
REPS
WEIGHT
TEMPO
REST
W1 - 8 x (10s ON / 20s OFF)
W2 - 10 x (10s ON / 20s OFF)
W3 - 10 x (10s ON / 20s OFF)
W4 - 12 x (10s ON / 20s OFF)