Coming back stronger

Sobota, 22. 4.

Tek 5 km - 19:29 min (188 bpm). Cilj: pod 20 min (tempo: 3,9 min/km)

Malo veliko klancev na katere nisem bil navajen, ampak cilj izpolnjen

Torek, 25. 4.
Zunaj, bodyweight (pullups, chinups, dips, pushups, bands)

Četrtek, 27. 4.

3x hill sprints (43.8s/42.5s/42.0s)
Stopnice poskoki in skipingi 3 kroge po 5 vaj
SL bw deadlift

Petek, 28. 4.

Tek 60 min

Sobota, 29. 4.

Kolo 5 min
Bulgarian split squat 3x10x20 (front rack position)
Front squat 4x8x30
Izpadni nazaj 2x3x70, 2x6x50 (each leg)
Deadlift 3x3x100, 2x110
Abductors 3x25
Meča standing (gastro.) 3x12 +superset bodyweight

Nedelja, 30. 4.
Outside - upper body pumping (bands and bodyweight exercises)

Torek, 2. 5.
Fitnes upper body

Četrtek, 4. 5.
Plavanje kravl 8x50 m = 400m
Plavanje kravl 30 min - vsakih 45s, 25m kravl = 1000m

Sobota, 6. 5.
1 ura fartleka

Četrtek, 11. 5.
Plavanje cca 50 min (gužva)

Petek, 12. 5.
Kolo 5 min

Incline DB fly 3x15x10
Inclined hex DB 3x10x15
Push ups 3x10

Pullups 3x7
Veslanje v predklonu 3x12x40

Single leg deadlifts KB 3x12x12kg
Hip thrust 3x15x30
Izpadni nazaj 3x6x40

Biceps 3x, brachialis 2x
Triceps 2x

Petek, 19. 5.
Kolo 5 min
Triceps DB
Biceps DB
Inclined press 3x8x25
DB row 3x
Neutral pullups
Paused close-grip bench press 3x6/7/7x50 + met medicinke 4kg iz leže
Shoulder press naprava

Sobota, 20. 5.
Kolo 5 min
Box jumps 2x5 na 30"
Single leg jumps 3x3 na 20"
Depth jumps 3x5 na 30"
Single leg hip thrust 3x12
Box squat 4x5x100
Split squat (front rack) 3x12x30
Hexbar DL jumps 4x5x54
Hamstring curls seated 3x
Meča soleus seated 3x
Hyperextension 3x12 + Reverse hyper 3x12

Vmes en fitnes trening upper body, 3x tek

Sreda, 31. 5.

Kolo 5 min
Biceps cable 3x
Triceps cable 3x
Rowing cable 3x
Farmers walk 4x74kg
Reverse hyper 3x12
Biceps curls with isometric hold 2x barbell
Triceps curls 3x + 9x8 pushups
Bent-over rowing (hold at the top) 3x10x40
Inclined bench press 3x10x20
Inclined hex DB 3x z 12.5kg
Biceps hammer curls 3x

Sobota, 3. 6.
Tek 45 min - Fartlek (10 min ogrevanje, 6x 1min hitro/1 min počasneje, 3x30s hill sprints, 5 min tempo tek)

Nedelja, 4. 6.
Tek 40 min (10 min ogrevanje, 5x 5 min na 85-95% FSmax, vmes 1 min počasen tek)

Torek, 6. 6.
Tek 50 min (10 min ogrevanje, tempo tek 5 min, 4x 20 s hill sprints, tek po gozdu)

Četrtek, 8. 6.

Kolo 5 min
Pliometrija 4x 2x4 (box jumps single landing na 20", box jumps single leg landing na 24", Box jumps na 30", drop jumps na 30")
Single leg deadlift 3x12x30
Hip thrust 4x8x90
Front squat 4x7x30
Step ups 3x4x70 (višina: 3x20kg+les) + 3x4x40 explosive (višina: 20+les)
Adductors 2x
Hamstring curls lying 3x
Leg extension 2x

Petek, 9. 6.
Tek 40 min

Sobota, 10. 6.
Tek 40 min na 80% FSmax

Četrtek, 14. 6.
Tek 45 min - (3x klanci, 3x15 s hill sprints, 3x poskoki)

Fitnes:
Row cable naprava 3x15
Triceps pulldown 3x
DB inclined fly 3x, inclined hex DB 3x
Biceps DB 3x
Triceps DB na benchu 3x
DB row 3x12x20
Chinups 3x
Bench press 3x5 explosive + met medicinke 3x5
Rame frontal
Hammer curls 3x

Petek, 16. 6.
Tek, 30 min

Sobota, 17. 6.
Na izi košarkarski trening, 1.5h

Nedelja, 18. 6.
Na izi košarkarski trening, 2.5h
Košarka 3na3, cca 1h 15min

Ponedeljek, 19. 6.

FITNES
Biceps ez curl 4x15x15kg
Triceps cable 4x15
Nalog iz visa - nalaganje do 60 kg
Rowing v predklonu 4x 50kg
Inclined fly 4x12
Triceps 3x20x5kg + 3x20 inclined pushups
Hammer curls 6x
Rame lateralno 3x drop sets
DB bench press 3x12x20

OUTDOOR
Tek cca 10 min
Broad jump z vijolično elastiko 4x6
Pallof press 4x10 (purple band)
Band assisted vertical jumps 5x5 (purple band)
Chinups (dead-stop) 4x7
Depth broad jumps 3x4
Toes-to-bars 3x5
2x TABATA - kolebnica
Tek cca 10 min

Torek, 20. 6.
Tek 45 min (tempo tek, hill sprints 30s/25s/20s/15s/10s/5s)

Outdoor
Chinups 3x, pullups 3x, dips 3x, bands 3x

Sreda, 21. 6.
FITNES
Ogrevanje: s kolesom do fitnesa cca 15-20min
Depth broad jumps: cca 10x
Bulgarian split squat 3x10 (z 10 kg dumbbells)
Front squat 3x10x40
Izpadni korak nazaj 3x3x80
Deadlift 3x3x110
Meča standing (gastrocnemius) 2x
Leg extensions single leg 2x

OUTDOOR
3x tabata (20s/10s) - kolebnica
2x tabata - pushups, stairs jumps, neutral grip pullups, triceps dips
3x tabata - kolebnica

Četrtek, 22. 6.
Tek 45 min - neprekinjen dolgi tek (povprečno 156 bpm)