Coming back stronger

Sobota, 11. 2.

Kolo 6 min
Izpadni nazaj 3x10
Single leg deadlift 4x10x30
Step ups 10x30, 10x40, 2x10x50
Single leg box squat 3x10 bw
Bulgarian split squat 3x10 bw
Hamstring curl lying 3x
Leg press 3x
Meča 2x

Sobota, 18. 2.

Kolo 7 min
Malo skakanja po eni nogi
Single leg hip thrust 2x12x30, 2x8x40
Single leg box squat 12x30, 2x10x40, 6x50
Step ups eccentric 3x
Izpadni koraki naprej 3x
Single leg leg press 3x
Single leg lying hamstring curls 3x

In izpitno obdobje je mimo, končno

Sobota, 25. 2.

Kolo 3 min, Tek 4 min
Single leg jumps 3x5
Box jumps with SL landing 3x5 na 24"
Mobility Front squat 5x5x25
Explosive step ups 5x5
Single leg deadlift 3x10x30
Izpadni nazaj 3x10 bw

Close-grip bench press 4x6x60
Pullups 4x6
Biceps DB 4x

Sobota, 4. 3.

Tek 8 min
Single leg jumps 3x5 (PR: na 20")
Box jumps with SL landing 5x3 na 30"
Front squat 3x5x50, 3x5x25 fast
Single leg hip thrust 3x10x30
DB carry 4x5 krogov 20 kg, 2x 3 kroge 25 kg
Reverse hyper 6x12
Hoja po petah 6x (tib. ant.)
Biceps 3x
Dips 4x10
Meča 3x
Hamstring curl single leg 3x
Single leg 45°hyperextensions 3x8
Triceps pulldown 3x

Sreda, 8. 3.

Tek 6 min
Inclined DB press 3x 17.5
Bent over row 3x15x25
Neutral grip pullups 2x6, 4
Biceps DB 3x
Bench press 4x4x70
Military press 3x8x30
Rame frontal raise 3x
Pull hrbet rowing single arm 3x10

Sreda, 15. 3.

Kolo + tek 8 min
Inclined DB press 4x 20kg
Biceps curls 3x 12.5kg
Rowing v predklonu 3x 50kg
Reverse fly 3x 5kg
Triceps 3x: dips, skull crushers DB, pushups
Bench press (dyn.) 5x6x50
Rame 3x: high pull, lateralno, frontalno
Biceps 3x

Sreda, 29. 3.

Tek 4 km - 18:51 min
Hoja 10 min
Tek 2,5 km - 10:40 min
Pliometrija, vaje za moč

Sobota, 1. 4.

Tek 44:33 min
Pliometrija, vaje za moč

Nedelja, 2. 4.

Intervalni tek 30 min (2 min teka, 1 min počasneje - 10x)

Petek, 7. 4.

Tek cca. 3,5 km - 14:47 min
Step ups eccentric 3x8
Calf raises eccentric 3x12
Plyometry

Sobota, 8. 4.

Tek 3 km - 11:33 min (179 bpm). Cilj: tempo 4 min/km (3,85 min/km).
10 min pavze
Tek 5 km - 23:00 min (179 bpm). Cilj: tempo 5 min/km (4,60 min/km).



Za nekaj časa se bom posvetil še vadbi vzdržljivosti, cilj je preteči 5 km v 20 min.

Sreda, 12. 4.

Tek 2 km - 7:05 min (175 bpm). Cilj: tempo 3,5 min/km (3,54 km/min).
Tek 4 km - 18:00 min (173 bpm). Cilj: tempo 4,5 min/km (4,5 km/min).

Ful slab trening, noge težke, neodzivne.

Petek, 14. 4.

Tek 8 km - 38:15 min (166 bpm). Cilj: tempo 5 min/km (4,78 min/km).

Sobota, 15. 4.

Tek 2.5 km - 9:25 min (181 bpm). Cilj: tempo 4 min/km (3,77 min/km).
Tek 4 km - 19:15 min (174 bpm). Cilj: tempo 5 min/km (4,81 min/km).

Ponedeljek, 17. 4.

Tek 2,5 km - 9:49 min (174 bpm). Cilj: tempo 4 min/km (3,93 min/km)
Tek 4 km - 18:13 min (175 bpm). Cilj: / (4,55 min/km)