Ivan Tri
Basketball, Volleyball, Football , SoccerThis is a 12-Week training program with 3x sessions per week. The program utilises the principle of Triphasic Training, where we spend 4weeks in each phase.
The program is designed for Beginners and/or those who've had a period of hiatus from playing their sport. I'm sure you'll still get great stimulus even if you're an intermediate lifter.
I have seen way too many people hurt themselves coming back to the sport they love, and also the next generation as they're not as active and physically aren't as developed as the previous generation. - This is the main reason I'm making this program as accessible as possible for everyone.
The program can be done prior to partaking sports, or alongside weekly games. I've provided instructions on either situation within the program.
The goal of this program is to physically prepare your body to be able to take the high forces in team sports such as Basketball, Netball, Volleyball, Football etc, due to their demands of Jumping, Landing, Sprints & Change of direction.
We will use RPE to determine the intensity of each set.
RPE means 'Rate of Perceived Exertion' (which means how hard the set should feel)
RPE 1 = incredibly easy
RPE 5 = Easy intensity, could do 5+ more reps, not that difficult
RPE 6 = getting a bit more difficult, could maybe do 4 more reps
RPE 7 = intensity around 70%, movement starts to slow down towards the end of the set, could maybe do 3 more reps.
RPE 8 = intensity around 80%, hard set with maybe 2 reps left in the tank.
RPE 9 = close to max intensity, very hard set, could possibly do 1 more rep.
RPE 9.5 = VERY close to max intensity, probably couldn't do 1 more rep, but probably could do slightly heavier weight.
RPE 10 = MAX INTENSITY/the edge of failure, No reps left in the tank
3 sessions per week
Must use App app to view and log training
Program Training
A1
Jefferson Curl
2 x 5
A2
90/90
2 x 10
A3
Deep Squat w/ Thoracic Rotation
2 x 5
A4
Pogo Jump
2 x 20
B
Squatted Calf Raise
2 x 10
C1
Goblet Squat - Heels Elevated
3 x 8
C2
Cossack Squats
2 x 10
D1
DB Split Squats
2 x 8
D2
Barbell Hip Thrust
2 x 10
E
Side Plank Crunches
1 x 20
A1
Prone 9090 Breathing
2 x 5
A2
DB Armbar - Cross & Stack
2 x 10
A3
Lateral Pogo
2 x 20
B1
Incline DB Bench Press
3 x 8
B2
Bent Over Row
3 x 12
C1
Z-Press - Seesaw
3 x 20
C2
Bent Over Row - Seesaw
3 x 20
D
Dump the Buckets
3 x 8
E
Half Kneeling Scoop Toss - Perpendicular Continuous
2 x 20
A1
Prone COG
2 x 10
A2
BB Seated Good Mornings
2 x 10
A3
Isometric Split Squat w/ Reach
2 x 0:45
B1
Romanian Deadlift
3 x 8
B2
Adductor Squeeze - Isometric
2 x 0:20 @ 7
B3
Monster Walk
2 x 10
C1
Hanging Leg Raises
2 x 10
C2
Split Stance FFE Calf Raise
2 x 15
D1
DB Lateral Raise
3 x 10
D2
Decline Tricep Press in Bridge
D3
Squatted Cable Bicep Curls
