Ondřej Mareda
Coach
Ondřej Mareda
Kompletní 8týdenní conjugate systém pro pokročilé liftery.
Program kombinuje:
maximální sílu
rychlost
dynamiku
hypertrofii
práci na slabinách
Rozdělení:
Lower ME
Upper ME
Lower DE
Upper DE
Používají se:
variace hlavních cviků
box squaty
speed work
těžké top sety
doplňková hypertrofie
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Safety Bar Box Squat
5 x 3
B
RDL
4 x 8
C
DB Walking Lunge
3 x 20
D
Lying Leg Curl
3 x 12
E
Weighted Plank
3 x 45
Monday
Week 1 Day 2
A
Floor Press
5 x 3
B
Chest-Supported DB Row
4 x 10
C
Incline DB Bench Press
4 x 10
D
Neutral Lat Pulldown
4 x 8
E
DB Bicep Curls
3 x 12
Wednesday
Week 1 Day 4
A
Speed Box Squat
10 x 2
B
Speed Deadlift
6 x 1
C
Front Squat
4 x 8
D
Hip Thrust
4 x 10
E
Hanging Knee Raise
3 x 12
Thursday
Week 1 Day 5
A
Speed Bench Press
8 x 3
B
Push Press
4 x 6
C
Seated Row
4 x 10
D
Rear Delt Flyes
3 x 15
E
Tricep Pushdown
3 x 12
More from Ondřej Mareda
programs
