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Table 2c

Weeks 9–12 power phase.

Day 1 Power phase Day 2 Power phase
Weeks 9 10 11 12 Weeks 9 10 11 12
Warm up 5 minutes stationary bike Warm up 5 minutes stationary bike
Plyometric exercises Plyometric exercises
Alternating step push offs 1 × 10 1 × 15 1 × 20 2 × 15 Alternating step push offs 1 × 10 1 × 15 1 × 20 2 × 15
Single leg box push offs 1 × 10 1 × 15 1 × 20 2 × 15 Single leg box push offs 1 × 10 1 × 15 1 × 20 2 × 15
Squat depth jumps 2 × 10 2 × 15 2 × 20 2 × 15 Squat depth jumps 2 × 10 2 × 15 2 × 20 2 × 15
Explosive strength exercises Strength exercises
Single leg press throw 45% 3 × 5 50% 3 × 5 60% 3 × 5 55% 3 × 5 Single leg press throw 45% 3 × 5 50% 3 × 5 60% 3 × 5 55% 3 × 5
Strength exercises Strength exercises
SL leg press 85%, 3 × 5 90%, 3 × 3 95% 3 × 2 90% 4 × 3 SL leg press 85%, 3 × 5 90%, 3 × 3 95% 3 × 2 90% 4 × 3
Seated hip flexion 85%, 3 × 5 90%, 3 × 3 95% 3 × 2 90% 4 × 3 Seated hip flexion 85%, 3 × 5 90%, 3 × 3 95% 3 × 2 90% 4 × 3
Hypertrophy exercises Hypertrophy exercises
Leg curls 60% 12 × 2 70% 10 × 2 75% 10 × 2 70% 12 × 2 Leg curls 60% 12 × 2 70% 10 × 2 75% 10 × 2 70% 12 × 2
Leg extensions 60% 12 × 2 70% 10 × 2 75% 10 × 2 70% 12 × 2 Leg extensions 60% 12 × 2 70% 10 × 2 75% 10 × 2 70% 12 × 2
Seated calve raise 60% 12 × 2 70% 10 × 2 75% 10 × 2 70% 12 × 2 Calve raise standing 60% 12 × 2 70% 10 × 2 75% 10 × 2 70% 12 × 2
Chest press 60% 12 × 2 70% 10 × 2 75% 10 × 2 70% 12 × 2 Chest press 60% 12 × 2 70% 10 × 2 75% 10 × 2 70% 12 × 2
Prone row 60% 12 × 2 70% 10 × 2 75% 10 × 2 70% 12 × 2 Prone row 60% 12 × 2 70% 10 × 2 75% 10 × 2 70% 12 × 2
Trunk stability Trunk stability
Advanced curl up 2 × 10 2 × 12 2 × 15 3 × 12 Advanced curl up 2 × 10 2 × 12 2 × 15 3 × 12
Back extension bench 2 × 10 2 × 12 2 × 15 3 × 12 Back extension bench 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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