Ultimate Athlete Blueprint
OMUS TRAINING
Chceš být silnější a rychlejší než kdykoliv před tím? Chceš excelovat ve svém sportu? Trénuj jako profesionální sportovec! Tento elitní tréninkový program ti pomůže posunout tvoji výkonnost na vyšší level!
Hraješ kolektivní sporty a jsi hokejista, fotbalista nebo basketbalista. Nebo se specializuješ na individuální sporty jako sprinty, crossfit nebo tenis? Ať už byla tvoje odpověď jakákoliv, tento 12-týdenní online plán ti pomůže excelovat ve tvém sportu!
Program obsahuje pět tréninků týdně, z nichž tři probíhají v posilovně a zaměřují se primárně na zvýšení síly a výbušnosti. Další dva tréninky jsou "on field" tréninky na hřisti a jejich primárním cílem je zvýšit tvoji rychlost a kondici.
Jestli chceš zlepšit svoji sílu, výbušnost, akceleraci a být lepší sportovec než tvůj soupeř, je tento 12-týdenní program nejlepší volba!
Prep
A
Movement prep
Perform ~10 reps for each exercise and both sides as part of your warm-up routine. - Spiderman drills - Hip internal and external rotation drill - Cat-camel - Adductor quadruped rockback - Lying hamstring stretch - Squat - Reverse lunge - Single leg RDL - Continuous CMJ - 70% effort - Push-up to pike push-up
B
Goblet split squat - 5s eccentric
3 x 8
C1
Weighted single leg glute bridge
3 x 12
C2
Adductor ball squeeze
3 x 0:30
D1
Side plank hold
3 x 0:20
D2
Captain morgan calf raise
3 x 10
E
FINISHER AMRAP - Bar supported squat
3 x 1:00
F
2-2-4-2 Breathing
1 x 3:00
Prep
A
Movement prep
Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x
Prep
B
Running prep
Perform each drill 2x as part of your running warm-up routine. - Skipping - A Skips - Straight leg run - Lateral A skip - Shuffle run - Carioca - Pogo jumps - Side to side pogo jumps - Lateral pogo jumps
C
Hurdle jump with stick
3 x 10
D
Standing start
1 x 6 @ 10
E
Tempo run
1 x 8 @ 0:15
Prep
A
Movement prep
Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x
B
Air bike / Spin bike conditioning
3 x 8 @ 0:15
Prep
A
Movement prep
Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x
B
DB bench press - 5s eccentric
3 x 8
C
Pull up
3 x 8
D1
Alternating dumbbell Z press
3 x 10
D2
TRX inverted row
3 x 10
E1
Stir the pot with gymball
3 x 10
E2
Face pull
3 x 15
F
FINISHER AMRAP - Push up
G
2-2-4-2 Breathing
1 x 3:00
Prep
A
Movement prep
Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x
Prep
B
Running prep
Perform each drill 2x as part of your running warm-up routine. - Skipping - A Skips - Straight leg run - Lateral A skip - Shuffle run - Carioca - Pogo jumps - Side to side pogo jumps - Lateral pogo jumps
C
Lateral hurdle jump with stick
3 x 10
D
Lateral hurdle hop with stick
3 x 5
E
Crossover start
1 x 6 @ 10
F
Cardiac output conditioning
3 x 10:00
Prep
A
Movement prep
Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x
B
Air bike / Spin bike conditioning
3 x 10:00
Prep
A
Movement prep
Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x
B
Landmine RDL
3 x 10
C1
Squat - goblet variation
3 x 15
C2
Seated hip internal rotation drill
3 x 5
D1
Landmine press
3 x 10
D2
Dumbbell row
3 x 10
E1
Standing dumbbell bicep curl
3 x 12
E2
Close grip push up
3 x 12
F
2-2-4-2 Breathing
1 x 3:00
Viktor Konecny
Jsem silový a kondiční trenér. Trénuji profesionální i amatérské sportovce z různých prostředí, včetně týmových sportů a individuálních disciplín. Během své kariéry jsem měl možnost vytvořit stovky tréninkových programů a plánů. Učení nových konceptů a technik pro zvyšování výkonnosti je pro mě každodenní rutina. V tréninku je mým hlavním cílem výkonnější a zdravější sportovec.
Pokud chceš být rychlejší a silnější než tvůj soupeř, je tento tréninkový plán přesně pro tebe!
Get Ultimate Athlete Blueprint
Vladimir Sobotka
Ice-hockey player
Verified Athlete"After almost 600 games in the NHL and counting, my focus is now more on staying healthy without any injuries or pain that could limit my performance. This program is an outstanding template that targets performance and injury prevention and has helped me stay competing at the highest level."
Pavla Kladivova
MMA fighter
Verified Athlete"I have been a professional athlete for almost two decades. After competing in weightlifting at the European and global levels, I have shifted my focus to MMA in the last few years. This program helped me advance my strength and explosiveness with immediate transfer to my punch and kick strength."
