1.

Başlangıç Kuvvet Programı

* Ağırlık koçu büyük harflerle yazılmış hareketlerin koyu renkle yazılmış setlerini görecek ve kontrol edecektir
* her harekete geçişte o hareketi ilk olarak hafif bir şekilde yaparak ısınmayı gerçekleştirin

hang clean squat b pres jerk/deadlift hang snatch shoulder/back body weight
Mehmetcan 141 87 55
146 93 135 62

Week 3
Day 1 load(kg) rep Warm Up Day 1 set rep notes
Bench Press 60 x5 Shoulder Mobility Routine
rest 3:00 min 70 x5 Hip Mobility Routine
75 x5
80 x5 forward/backward pogos 2 20m
BB Deadlift 80 x4 lateral pogos 1 20m
rest 3:00 min 95 x4 alternating pogos 1 20m
110 x4 Single leg pogos R/L 1 20m ea
115 x4
120 x4 Superman Push-Up 1 x7
BB Row 40 x5 Half Dead Bug 1 x8
rest 3:00 min 45 x5 Lying Straight Leg Abduction(partner 1 x10
50 x5 DB Single Arm Suitcase Walk 1 x15m
55 x5
Bench Triceps Dips x8-12 Depth Drop-stick 2 x8 50cm
x8-12 Broad Jump 2 x5
x8-12 90 degree Jumps R/L 3 x4 ea %100 vertical effort
x8-12 Single leg jump to double leg catch 3 x5ea %80 effort on jump

Day 2 load(kg) rep Warm Up Day 2 set rep notes

Front Squat w/mini band around knees 70 x5 Shoulder Mobility Routine
rest 3:00 min 80 x5 Hip Mobility Routine
90 x5
95 x5 forward/backward pogos 2 20m
BB Military Press 35 x5 lateral pogos 1 20m
rest 3:00 min 40 x5 alternating pogos 1 20m
45 x5 Single leg pogos R/L 1 20m ea
45 x5
BB Romanian Deadlift 70 x5 Sit Up 1 x25
rest 3:00 min 80 x5 Single Leg Hip Thrust 1 x10
85 x5 Plate Rainbow 1 x8
85 x5 Bench Lateral Flexion(partner hold legs) 1 x8
Pull-Ups x5-8
rest 3:00 min x5-8 Box Jump 4 x5 40-50 cm
2.variation Lat Pull Down x5-8 SL Lateral Jump and Stick 2 x7ea dikey ve yatay sıçra
3.variation Negative Pull Up x5-8 45 degree broad jump and stick 3 6
DB Floor Press 15 x10
15 x10
15 x10
15 x10