Kraft & Konditionstraining Wimmer
Soccer, Field Sports, Strength & Conditioning, Multi-sportFeatures
4 sessions per week
Must use App app to view and log training
Team Training
A
General Warm Up
1 x 1
B
Low Leaps
2 x 10
C
Low Alternating Split Leaps
2 x 8
D
Deep Knee Bend Extensive Jumps
2 x 8
E
Plyo Skips
2 x 4
F
Dynamic Walking Hamstring Stretch
2 x 6
G
Elastic Leg Kicks
2 x 5
H
Gallops for height
1 x 6
I
Submax 30m Sprint with 85-90% effort
3 x 1
J
Lateral Crossover Bound
2 x 15
A
General Warm Up
1 x 1
B
NCM Box Jump
3 x 3
C
Back Squat
3 x 6
D1
Tempo Bench Press
3 x 6
D2
T Bar Row
3 x 8
E1
Nordic Hamstring Curl
2 x 3
E2
Side Bend DB
2 x 12
F1
Standing Calf Raise
3 x 8
F2
Copenhagen Adductor Isometric 90 Degree
2 x 30
A
General Warm Up
1 x 1
B1
Low Leaps
3 x 10
B2
Low Hops
3 x 8
B3
Low Lateral Bound Stationary
3 x 6
B4
Multidirectional RFESS Hops
2 x 5
C
Romanian Deadlift
3 x 6
D1
Overhead Press
3 x 5
D2
Weighted Chin Ups
3 x 5
E
Reverse Lunges
3 x 8
F1
Landmine Press
3 x 8
F2
Meadows Rows
3 x 10
F3
Landmine Bar Twist
3 x 12
A
3x3 Intervals
3 x 3:00
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OFFSZN TEAM
OFFSZN TEAM
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