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    Tabla Programa 4 Dias Diciembre 2023

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    ogalloza
    4 días diciembre

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    © All Rights Reserved
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    Tabla Programa 4 Dias Diciembre 2023

    Uploaded by

    ogalloza
    4 views5 pages
    4 días diciembre

    Original Title

    tabla programa 4 dias diciembre 2023

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    4 días diciembre

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    4 views5 pages

    Tabla Programa 4 Dias Diciembre 2023

    Uploaded by

    ogalloza
    4 días diciembre

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 5

    Omar

    Assessment Notes Program Notes:


    Short Term Goals Long-Term Goals


     

     

    1 - Release

    Foam Roller/ Ball Frequency Reps Timing


    Daily 30 s. Pre-workout
    Daily 30 s. Pre-workout
    Daily 30 s. Pre-workout
    Daily 30 s. Pre-workout
    Daily 30 s. Pre-workout

    2 - Reset

    Exercises Sets and Reps Breaths Comments


    # of Sets and Reps # of Breaths
    # of Sets and Reps # of Breaths
    # of Sets and Reps # of Breaths

    3 -Mobility

    Exercise Repetitions
    # of Reps
    # of Reps
    # of Reps
    # of Reps
    # of Reps
    # of Reps
    # of Reps
    # of Reps

    Coach’s Name
    Day 1 upper

    4 – Reactive (power, plyos, etc)

    Exercise 1 2 3 4 Comments Rest


    1)
    2)
    3)

    R5 - Resistance

    Exercise Tempo 1 2 3 4 Comments and Coaching Cues Rest


    1a) weighted 4 x 80% 4 x 80% 4 x 80% 4 x 80% Rest 2
    pushups min

    1b) prone seated 4x80% 4x80 4x80 4x80 90-


    cable row 120 s.

    2a) low inclined 4x75% 4x75% 4x75% 4x75% 60-90 s.


    bench press cable
    with band
    2b) cable pull over 4x 75% 4x75% 4x75% 4x75% 60-90 s.

    3a) cable lateral 3x65% 3x65% 3x65% 3x65% 60 s.


    raise

    3b) cable bicep curl 3x65% 3x65% 3x65% 3x65%

    Front plank

    R6 - Resiliency

    Intensity Recovery Repeats Comments


    Week 1
    Week 2
    Week 3
    Week 4

    R7 - Recovery

    Coach’s Name
    Day 2- lower

    R4 - Reactive

    Exercise 1 2 3 4 Comments Rest


    1) bola medicinal x 5 2 sets 1 min
    2)
    3)

    R5 - Resistance

    Exercise Tempo 1 2 3 4 Comments and Coaching Rest


    Cues
    1a)Bulgarian split 4 x 80 % 4 x 80 % 4 x 80 % 4 x 80 % 2 to 3
    squat min

    2a)s/l hip trust 3x15 3x15 3x15 3x15 90-


    banded 120 s.

    2a) s/l calf raise 4x10 4x10 4x10 4x10 60-90 s.

    3a) leg extension 4x10 4x10 4x10 4x10 60-90 s.

    3b)leg curl 3x10 60 s.

    Side plank x 3

    R6 - Resiliency

    Intensity Recovery Repeats Comments


    Week 1 Work Time Rest Time # of Repeats
    Week 2 Work Time Rest Time # of Repeats
    Week 3 Work Time Rest Time # of Repeats
    Week 4 Work Time Rest Time # of Repeats

    R7 - Recovery

    Coach’s Name
    Day 3 -upper 2

    R4 - Reactive

    Exercise 1 2 3 4 Comments Rest


    1)
    2)
    3)

    R5 - Resistance

    Exercise Tempo 1 2 3 4 Comments and Coaching Rest


    Cues
    1a)landmine press 4x10 4x10 4x8 4x8 90 sec

    1b s/a lat pull down 4x15 4x15 4x15 4x15 90 sec


    wide

    2a) dips 3 x 15e 3 x 15e 3 x 15e 3 x 15e 60-90 s.

    2b) face pull 3 x10 3 x10 3 x10 3 x10 60-90 s.

    3a) cable inclined flies 3x10 60 s.

    3b) hammer curl 3x10 60 s.

    R6 - Resiliency

    Intensity Recovery Repeats Comments


    Week 1 Work Time Rest Time # of Repeats
    Week 2 Work Time Rest Time # of Repeats
    Week 3 Work Time Rest Time # of Repeats
    Week 4 Work Time Rest Time # of Repeats

    R7 - Recovery

    Coach’s Name
    Day 4 – full

    R4 - Reactive

    Exercise 1 2 3 4 Comments Rest


    1)
    2)
    3)

    R5 - Resistance

    Exercise Tempo 1 2 3 4 Comments and Coaching Rest


    Cues
    1a)front quat 4x 4x 80% 4x 80% 4x 80% 90 sec

    2a) glute bridge 4x 80% 4x 80% 4x 80% 4x 80% 90 sec

    2b) barbell chest 4x 80% 4x 80% 4x 80% 4x 80% 60-90 s.


    press

    3a)chin ups 3 x10 3 x10 3 x10 3 x10 60-90 s.

    3a)tricep 3x10 60 s.

    3b)calf raise seated 3x10 60 s.

    4 s/a farmers walks

    Coach’s Name

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