Kraft
Build Phase - November-März
| Übung | Sets/Reps |
|---|---|
| Back Squat | 3x12 |
| Ql Raises | 15 jeh |
| Step Downs | 3x10 jeh |
| Wall Raises | 3x20 |
| Row | 3x12 |
| Hüftbeuger | 3x10 jeh |
| Bench | 3x12 |
| Face Pulls | 3x12 |
| Übung | Sets/Reps |
|---|---|
| Deadlift | 3x12 |
| Calf Raises | 3x10/10 jeh |
| Nordics | 3x12 |
| Farmer Carrry | 3x12 |
| Overhead Press | 3x12 |
| One Arm Rows | 3x10 jeh |
| Sitesttütz Hüft | 3x20 |
| Pull Ups | 3x12 |
| Übung | Sets/Reps |
|---|---|
| Split Squat | 3x8 jeh |
| Rotationn Kabelzug | 3x8 jeh |
| Deadlift | 3x6 |
| Pushup | 3x8 |
| Stepdown Lateral | 3x6 |
| Bridge (mit Ball) | 3x8 |
| Row Seated | 3x8 |
| Finisher: Calf Raises | 3x15 |
| Übung | Sets/Reps |
|---|---|
| Side Lunge | 3x8 jeh |
| Rotation TRX | 3x10 jeh |
| Deadlift single leg | 3x6 |
| Military Press | 3x8 |
| Stepup Langhantel | 3x6 |
| Bankdrücken | 3x5 |
| Rudern Langhantel | 3x8 |
| Finisher: Calf Raises | 3x15 |
Transition to Modify
| Übung | Sets/Reps |
|---|---|
| Box Jump | 3x5 |
| Bankdrücken alternierend | 3x5 |
| Squat Langhantel | 3x6 |
| Military Kurzhantel | 3x10 |
| Hamstrings TRX | 3x8 |
| Plank TRX | 3x30 sek. |
| Pull Up | 3x6 |
| Finisher: Stehen auf instabiler Unterlage | 3x30 sek. |
| Übung | Sets/Reps |
|---|---|
| Seated Box Jump | 3x5 |
| Push Up (explosiv) | 3x5 |
| Goblet Squat | 3x6 |
| Seated Landmine Press | 3x6 jeh |
| Good Mornings | 3x8 |
| Ball Plank (mit Beine) | 3x30 sek. |
| Pull Up | 3x6 |
| Finisher: Stehen auf instabiler Unterlage | 3x30 sek. |