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Table 2a

Weeks 1–4 hypertrophy phase.

Day 1 Hypertrophy phase Day 2 Hypertrophy Phase
Weeks 1 2 3 4 Weeks 1 2 3 4
Warm up 5 minutes stationary bike Warm up 5 minutes stationary bike
Plyometric exercises Plyometric exercises
Ankle hops 2 × 8 2 × 10 2 × 12 2 × 10 Ankle hops 2 × 8 2 × 10 2 × 12 2 × 10
Side to side ankle hops 2 × 8 2 × 10 2 × 12 2 × 10 Side to side ankle hops 2 × 8 2 × 10 2 × 12 2 × 10
Standing jump and reach 2 × 8 2 × 10 2 × 12 2 × 10 Standing jump and reach 2 × 8 2 × 10 2 × 12 2 × 10
Strength exercises Strength exercises
Leg press 50% 2 × 12 60% 2 × 10 65% 2 × 10 60% 2 × 12 Leg press 50% 2 × 12 60% 2 × 10 65% 2 × 10 60% 2 × 12
Seated hip flexion 50% 2 × 12 60% 2 × 10 65% 2 × 10 60% 2 × 12 Seated hip flexion 50% 2 × 12 60% 2 × 10 65% 2 × 10 60% 2 × 12
Hypertrophy exercises Hypertrophy exercises
Leg curls 40% 12 × 4 50% 12 × 4 55% 12 × 4 45% 12 × 4 Leg curls 40% 12 × 4 50% 12 × 4 55% 12 × 4 45% 12 × 4
Leg extensions 40% 12 × 4 50% 12 × 4 55% 12 × 4 45% 12 × 4 Leg extensions 40% 12 × 4 50% 12 × 4 55% 12 × 4 45% 12 × 4
Seated calve raise 40% 12 × 4 50% 12 × 6 55% 12 × 4 45% 12 × 4 Calve raise standing 40% 12 × 4 50% 12 × 4 55% 12 × 4 45% 12 × 4
Chest press* 40% 12 × 4 50% 12 × 7 55% 12 × 4 45% 12 × 4 Shoulder press 40% 12 × 4 50% 12 × 4 55% 12 × 4 45% 12 × 4
Trunk stability Trunk stability
Plank 2 × 20 seconds 2 × 3 0 seconds 1 × 60 3 × 30 seconds Plank 2 × 20 seconds 2 × 3 0 seconds 1 × 60 3 × 30 seconds
Prone back extensions 2 × 10 2 × 12 2 × 15 3 × 12 Prone back extensions 2 × 10 2 × 12 2 × 15 3 × 12
Recovery and cool down Recovery and cool down
Static stretching 2–3 × 30 seconds holds all muscle groups Static stretching 2–3 × 30 seconds holds all muscle groups
Foam roller 3–5 minutes foam-rolling over all major muscle groups Foam roller 3–5 minutes foam-rolling over all major muscle groups

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