Martin Šetelík
Handball, Football , Soccer, Hockey, Rugby, BasketballAn ultimate off-season program which develops your strength, power, athleticism and conditioning.
The program is divided into 3 blocks full of exercises and drills which make you faster, stronger and best version of yourself.
Choose from 4-7 workouts per week which fits in your schedule.
Week 13 is taper - lower volume, intesity high to optimise the recovery before season/camps
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm-up Fullbody 3
90/90 Switch 5/5 Squat Rotational Stretch 5/5 Squat Internal Hip Rotation 5/5 HK Shoulder CARS 5/5 Foot Elevated SL Glute Bridge 10/10 Plank Push-up 5/5 Curtsy Squat 5/5
B1
Side to Side Medicine Ball Slam
3 x 8
B2
Sideplank Rotation
3 x 10
C1
Barbell Front Foot Elevated Split Squat
3 x 10
C2
Neutral Grip Lat Pulldown
3 x 10
D1
B Stance DB RDL
3 x 10
D2
Seated DB Press Neutral
3 x 10
E1
Poliquin Step-up
3 x 10
E2
Trap 3 Raise
3 x 12
E3
TRX Body Saw
3 x 30
Prep
A
Warm-up Press/Hips 2
90/90 Switch to Kneel 5/5 Halfkneeling Windmill 8/8 Weighted Sideplank Hip Raise 10/10 Toe touch Push-up 10 Kang Squat 10 Cross-over Step up 8/8 Russian KB Swing 10x Pogo Jump to Split Drop (5+1) each leg 3x
B1
Alternating Split Jump
3 x 10
B2
Plank Bounce Pass
3 x 20
C1
Nordic Hip Hinge
3 x 10
C2
DB Bench Press
3 x 10
D1
Rear Foot Elevated Split Squat
3 x 10
D2
Hand Supported Low Cable Row
3 x 12
E1
Split Stance ISO Hold Heel Elevated
3 x 40
E2
Quadruped KB Drag Through
3 x 14
E3
Russian KB Swing
3 x 20
Prep
A
Warm up Run
Running Drills: A-skip B-skip Lateral Shuffle Carioca Leg Swings + Trunk Rotations Plyo + Acceleration: cca 10m SL Pogos - Fwd/Bwd - Side to Side Pogo Jumps to Split Drop w Rotation Skater Jumps - Extensive - Intensive Forward - Backpedal - Sprint (5-5-10m) Lateral Shuffle Cutting to Sprint (5-5-10m) Double Leg Drop to Crossover Sprint Drop - Rapid Fire - Start
B
Run
5 x 65
C
Run
3 x 330
D
Run
3 x 4:00
Prep
A
Warm-up Power/Rotation
Inch Worm 5x Halfkneeling Windmill 8/8 Copenhagen Hold 0:15/0:15 Hand Release Push-up 8-10 SL RDL 10/10 KB Swing 20x CMJ 5x
B1
DB Snatch
3 x 5
B2
Stir the Pot
3 x 20
C1
Snatch Grip Romanian Deadlift
3 x 10
C2
Incline Cable Chest Press
3 x 10
D1
Goblet Static Lateral Lunge
3 x 10
D2
Single Arm DB Row
3 x 10
E1
Airdyne
6 x 10
E2
Single Arm Farmers Carry
6 x 20
Conditioning
A
Warm up Run
Running Drills: A-skip B-skip Lateral Shuffle Carioca Leg Swings + Trunk Rotations Plyo + Acceleration: cca 10m SL Pogos - Fwd/Bwd - Side to Side Pogo Jumps to Split Drop w Rotation Skater Jumps - Extensive - Intensive Forward - Backpedal - Sprint (5-5-10m) Lateral Shuffle Cutting to Sprint (5-5-10m) Double Leg Drop to Crossover Sprint Drop - Rapid Fire - Start
B
Run
1 x 45:00
Prep
A
Warm up Fullbody 5
Mobility: 90/90 Hip Opener + Reach Across 5/5 Ankle Dorsiflexion - pohyb vpřed-vzad + kroužení 5 opak Squat Rotational Stretch 5/5 Squat Internal Hip Rotation 5/5 Quadruped Rockback to WGS 5/5 Lateral Kneeling Hip Hinge 10/10 Activation: Single Leg Glute Bridge 10/10 Sideplank Clamshell 10/10 Sideplank Rotation 10/10 Inch Worm Walk 5x Leg Cradle to Lateral Lunge 5/5 Curtsy Squat 5/5 Single Leg RDL Reach 5/5
B1
Split Stance Rotational Medball Throw
3 x 5
B2
Overhead Plate Sit-up
3 x 12
C1
Single Leg RDL Contralateral Supported
3 x 10
C2
Seated Filly Press
3 x 10
D1
Cross Over Step Up
3 x 10
D2
Chest-Supported DB Row
3 x 10
E1
Banded Wall March
3 x 30
E2
Suitcase Single Leg Calf Raise
3 x 12
E3
Halfkneeling Windmill
3 x 10
