Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
40 views4 pages

Offszn LDmethod 3

The document outlines a four-day training program for Week 3 focusing on eccentric exercises, including plyometrics, strength training, and regeneration for both lower and upper body. Each day features a specific warm-up, corrective stretches, and a structured workout regimen with sets and repetitions for various exercises. The program emphasizes a combination of explosive movements, strength building, and recovery techniques.

Uploaded by

Liss Demiri
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
40 views4 pages

Offszn LDmethod 3

The document outlines a four-day training program for Week 3 focusing on eccentric exercises, including plyometrics, strength training, and regeneration for both lower and upper body. Each day features a specific warm-up, corrective stretches, and a structured workout regimen with sets and repetitions for various exercises. The program emphasizes a combination of explosive movements, strength building, and recovery techniques.

Uploaded by

Liss Demiri
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 4

Week 3 - Eccentric

Day 1 - Plyometrics | Lower Body


Corrective Stretches (Lower)

Sprinter Warm Up

Plyometrics
1. Single Leg Toe Touch to Broad Jump- 3 x 5 each leg (land on 1 foot)

2. Single Leg Tuck Jump to Broad - 3 x 5 each leg (land 2 feet)

3. Reactive Skater Jumps - 3 x 5 each side

Strength
1. Back Squat [no more than 80%] - 5 x 2 (6|X|X)

2. Bulgarian Split Squat - 4 x 6 ea. leg (4|2|X)

3. Buddy Hamstring Curls - 6 x 2 (6|X|X)

4. Front Load Lateral Lunge - 3 x 5 each leg

5.A. Plantar Flexion - 2 x 20

5.B. Dorsi Flexion - 2 x 20

Trunk
1. Plank - 3 x 60 seconds

Regeneration (lower)
Week 3 - Eccentric
Day 2 - Acceleration | Upper Body
Corrective Stretches (Upper)

Sprinter Warm Up

Acceleration
1. Seated Arm Pump (time) - 5 x 5 seconds each

2. Wall Sprint - 3 x 5 seconds

3. Resisted Ground Starts - 8 x 1 (10 yards)

4. Fartlek Run - 3 x 10 yards jog, 10 yards sprint for 100 yards

Strength
1. Overhead Press [no more than 80%] - 5 x 2 (6|X|X)

2.A. Inverted Row - 4 x 8-12 (4|2|X)

2.B. Push Ups - 4 x 10-12 (4|X|2)

3.A. EZ Bar Bicep Curl (2 close, 2 wide) - 4 x 8 (4|X|X)

3.B. Hanging Knee Raise - 4 x 8 (2|X|X)

Regeneration (upper)
Week 3 - Eccentric
Day 3 - Plyometrics | Lower Body
Corrective Stretches (Lower)

Sprinter Warm Up

Plyometrics
1. Pogo Jumps - 2 x 10

2. Low Squat Foot Jumps - 2 x 10

3. Approach Box Jump - 8 x 1

4. DB Squat Jumps - 5 x 10 seconds

Strength
1. Front Load Single Leg Box Squat - 5 x 2 ea. leg (6|X|X)

2. Romanian Deadlift - 4 x 6-8 (6|X|X)

3. Barbell Step Ups - 4 x 6 ea. leg (2|X|X)

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Trunk
1. Side Plank Hip Lifts - 4 x 25 each side

Regeneration (lower)
Week 3 - Eccentric
Day 4 - Top Speed | Upper Body
Corrective Stretches (Upper)

Sprinter Warm Up

Top Speed
1. Power Skip for Height - 2 x 10 yards

2. Power Skip for Distance - 2 x 10 yards

3. A Skips - 2 x 10 yards

4. Butt Kick Run with Thigh Pop - 2 x 10 yards

5. Single Leg High Knee - 1 x 10 yards each leg

6. Straight Leg Bounds - 2 x 10 yards

7. Flying 20s - 4 x 1

Strength
1. Bench Press - 5 x 2 (6|X|X)

2.A. Pull Up - 4 x 6-8 (4|X|X)

2.B. I,T,Y’s - 4 x 3 ea.

3.A. Wall Walks - 3 x 2

3.B. Tricep Rope Extension - 3 x 8 (3|X|X)

Trunk
1. Sprinter Sit Ups - 3 x 30

Regeneration (upper)

You might also like