trening na wyskok do przetłumaczenia...

Witam
Może ktos to dokładnie przetłumaczyć...???
Weeks 1-3 STRENGTH TRAINING
Weights - Mondays, Thursdays
1. Squats/Jumps - 3 x 10, 20 touch jumps after each set
2. Calf Raises/Jumps - 3 x 10, 30 mini-hops after each set.
3. Lunges/Jumps - 3 x 10, 10 one leg jumps after each set.
4. Presses - 2 x 20 (quickly as possible)
5. Shrugs - 2 x 15 (quickly as possible)
Jumping - Tuesdays, Fridays
1. No Arm Jumps - 2 sets x 15
2. One Leg Hops - 2 sets x 10 (each leg)
3. Squat Jumps - 2 sets x 20
4. Tucks - 2 sets x 20
5. Slow Squats - 1 set x 10
6. Calf Hops - 3 sets x 25
Weeks 4-9 SPEED WORK
Weights - Mondays, Thursdays
1. Squats/Jumps - 3 sets x 10 - 30 touch jumps
2. Lunges/Jumps - 3 sets x 10 - 10 lunge jumps
3. Calf Raises - 3 sets x 10 - 50 mini-hops
4. Leg Presses - 2 sets x 20 (do quickly)
5. Presses - 2 sets x 10
6. Shrugs - 2 sets x 10
Jumping - Tuesdays, Fridays
1. Squat Jumps - 2 sets x 50
2. Laundry Jumps - 2 sets x 20
3. Chair Jumps - 2 sets x 20
4. Stair Jumps - 3 sets (one stair at a time)
5. Slow Squats - 1 set x 10
6. Calf Hops - 3 sets x 40
Weeks 10-15 - POWER WORK
Weights - Mondays, Thursdays
1. Squats - 3 sets x 8
2. Calf Raises - 3 sets x 10
3. Leg Presses - 3 sets x 10
4. Leg Extensions - 2 sets x 20
5. Lunges - 3 sets x 10
Jumping - Tuesdays, Fridays
1. Line Jumps - 5 minutes
2. Squat Jumps - 2 sets x 75
3. Chair Jumps - 2 sets x 30
4. Depth Jumps - 2 sets x 15
5. Box Jumps - 2 sets x 20
6. Reactive Jumps - 2 sets x 15

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Zmieniony przez - el nino w dniu 2006-06-04 21:05:24