홀리램스 예열 및 기초체력 운동계획

주 5회, 총 3주간, Joe DeFranco 의 스포츠 퍼포먼스 스케줄

"Westside for Skinny Bastards"  를 응용하고.

운동 종목은 Waterbury의 BIg Boy Basics 의 볼륨 슈퍼세팅을

참고하여 한동대학교의 환경에 적합하도록 응용했음.

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Dynamic Warm-up

Dynamic Warmup 이거는 매일 아침마다 해도 매우 좋을 듯!

*General Warm-up Phase

• Body squats           x 10
• Jumping jacks        x 15
• Seal jumping jacks x 15 (팔 내리지 말고 몸앞으로)
• Front skips             — 20 yards down & back (shuffle skips)
• Stationary side lunge x 8 each leg
• Side shuffle,           20 yds. down & back
• Stationary leg swings (front & back) x 10 each leg
• Stationary leg swings (side to side) x 10 ea. leg
• 60% Build-up sprint (arm & posture focus) — 30 yds. down and back
• Lunge walk            x 10 steps down and back
• Backpedal              x 20 yds. down and back
• Squat jumps          x 5
• 75% Build-up sprint — (knee drive focus) — 40 yds. down and back

Monday, A.M. — Energy system training (change of direction focus)

Ground-Based Mobility Phases

• Back bridges          x 10
• Iron cross              x 10 each leg
• Rollovers into V sits x 10
• Birddogs (on all 4’s) — 10 each arm/leg
• Fire hydrant circles   — 10 fwd, 10 bkw /leg
• Prone scorpions      x 10 ea. leg
• Mountain climbers x 10 ea. leg
• Groiners   x 10

Frequency Phase

• Low pogo jumps     — 3 x 20 sec.
• High pogo jumps    — 3 x 10 sec.
• Quick steps/Ankling — 2 sets of 10 yards
• Wideouts               — 2 sets of 5 sec. (in and out as fast as possible!)
• Lateral quick steps   — 2 sets of 10 yards
• 85% Build-up sprint — 40 yds.

Change of Direction Drills (라인맨 이외)

• 20-yard pro-agility shuttle — 3 reps starting to the left, 3 reps starting to your right. Rest 30 seconds between reps.
• 3-cone drill — 5 reps, rest 1 minute between reps.
• Illinois drill — 3 reps (The goal is to complete all 3 reps in under 15 seconds. Rest 2 min. between sets.)

Monday, P.M. — Max-Effort Upper Body Lifting

A. Max-Effort Horizontal — Superset 8 sets for 3reps, @ 5RM

• Weighted Dips

§ Seated Cable Rows w/ abstrap

수퍼세트간 *45 초 휴식

B. Max-Effort Vertical — Superset 8 sets for 3reps, @ 5RM

• Weighted Pullups

§ Behind the Neck BB Push Press

수퍼세트간 *45 초 휴식

C. Explosive Movement

  종목이 끝난 이후 Burpee x3 + Gorilla Chinups x3, 총 3라운드.

Tuesday — Lower Body Strength Training

A. Max-Effort Knees — Superset 4 sets for 6reps, @ 8RM

• Barbell Squats

§ Hamstring Curls

수퍼세트간 *60 초 휴식

B. Max Effort Hips — Superset 4 sets for 6reps, @ 8RM

• Isolateral Ez-Bar Deadlifts

§ Hanging Knee Raise

수퍼세트간 *90 초 휴식

C. Explosive Movment

• Jump Lunge           -2 sets for 10 reps ea. @ BW
• 계단 뛰어 올라가기.

1칸, 2칸, 3칸, 4칸

Wednesday — Energy System Training (linear speed focus)

Dynamic Warm-up

*General Warm-up Phase

Hurdle Mobility Phase — 4-5 hurdles

• Walking over/under — front (2 sets)
• Walking over/under — sideways (2 sets)
• Leg swings over hurdles (2 sets)
• Trail leg pick-ups over hurdles (2 sets)

Frequency Phase

• Jump rope — 3 x 20 seconds
• Left leg 2 x 15 sec.
• Right leg 2 x 15 sec.
• 85% Build-up sprint — 40 yds.

Linear Speed Workout

• Hurdle Hops or High Box Jumps — Perform 3 sets of 3 jumps. Rest one minute between sets.
• Loaded 20-yard sprints (use either a weighted vest or sled) — Perform 6 weighted 20-yard sprints. Rest 30 seconds between sprints.
• Free sprints (no added weight) — 4x 20-yard sprints, rest 30 seconds between Rest one minute then 3 x 30-yard sprints. Rest time it takes you to walk back to the start line. Rest one minute then perform two 40-yard sprints. Rest two minutes between the 40-yard sprints.

Thursday — Repetition Upper Body Strength Training

A. Repetition Vertical — 90초간 최대 반복수: 혹은 18회, 먼저 성공하는 쪽으로 계산

• Triple Grip Pulldowns (753-975)

§ 45 Incline Smith Press (shoulder-width grip)

수퍼세트간 *120 초 휴식

B. Repetition Horizontal— 90초간 최대 반복수: 혹은 18회, 먼저 성공하는 쪽으로 계산

• Row Machine Towel Pull        OR BB/DB/Plate High-Pulls

  § Cable Flys to Ground        OR Punch Pushups

수퍼세트간 *90 초 휴식

Friday — Lower Body Strength

A. Max-Effort Knees — 8 supersets

• Front Squats x 3 @ 5RM, 풀스쿼트자세.

§ Hamstring Curls x 6 @ 8RM

수퍼세트간 *45 초 휴식

B. Max Effort – Hips — 8 supersets

• Barbell Deadlifts x 3 @ 5RM

§ Hanging Knee Pull-ins
  OR Weighted Knee Tuckins

수퍼세트간 *45 초 휴식

C. Explosive Movment

• Ski Jumper w/ Knee Tuckins    4 sets for 5 reps ea. @ BW
• Shuffle and  Tiptoes and Carioca Uphill

총정리를 보자면 다음과 같다.