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    Santiago 4

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    celizs389
    The document outlines a 4 week training program with exercises divided into daily blocks. Each block includes exercises that increase in sets and reps over the weeks. Day 1 focuses on full body strength and power. Day 2 on speed and plyometrics. Day 3 on upper body. Day 4 on lower body.

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    © All Rights Reserved
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    Santiago 4

    Uploaded by

    celizs389
    6 views5 pages
    The document outlines a 4 week training program with exercises divided into daily blocks. Each block includes exercises that increase in sets and reps over the weeks. Day 1 focuses on full body strength and power. Day 2 on speed and plyometrics. Day 3 on upper body. Day 4 on lower body.

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    SANTIAGO 4

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    The document outlines a 4 week training program with exercises divided into daily blocks. Each block includes exercises that increase in sets and reps over the weeks. Day 1 focuses on full body strength and power. Day 2 on speed and plyometrics. Day 3 on upper body. Day 4 on lower body.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    6 views5 pages

    Santiago 4

    Uploaded by

    celizs389
    The document outlines a 4 week training program with exercises divided into daily blocks. Each block includes exercises that increase in sets and reps over the weeks. Day 1 focuses on full body strength and power. Day 2 on speed and plyometrics. Day 3 on upper body. Day 4 on lower body.

    Copyright:

    © All Rights Reserved
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    DIA N° 1 - POTENCIA MIX

    BLOQUE N°1
    SALTO C/MANCUERNAS
    LANZAMIENTO DE MB ACOSTADO
    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4 SEMANA 1
    4 SERIES 6 REP 4 SERIES 8 REP 5 SERIES 10 REP 3 SERIES 10 REP
    BLOQUE N°2
    SALTO C/BANDA ASISTIDO
    SPLIT LADMINE

    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4 SEMANA 1


    4 SERIES 8 REP 4 SERIES 10 REP 5 SERIES 10 REP 3 SERIES 8 REP
    BLOQUE N°3
    ESCALERA DE COORDINACION
    REMO DE POTENCIA C/BANDA ELASTICA

    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4 SEMANA 1


    4 SERIES 8 REP 4 SERIES 10 REP 5 SERIES 12 REP 3 SERIES 10 REP
    BLOQUE N°4
    ACELERACION EN RUCK
    PUENTE DE GLUTEOS EXPLOSIVO

    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4


    4 SERIES 10 REP 4 SERIES 12 REP 5 SERIES 12 REP 3 SERIES 10 REP
    BLOQUE N°5
    BICHO MUERTO
    PALOF POLEA
    NADOS
    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4
    4 SERIES 10 REP 4 SERIES 12 REP 5 SERIES 12 REP 3 SERIES 10 REP
    DIA N° 2 - ESPECIFICO
    BLOQUE N°1
    SKIPPING I - TALON COLA - TIJERA 10 MTS
    DISOCIADOS 3 SEG + PROGRECION 15 MTS
    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4 SEMANA
    3 SERIES 3 SERIES 3 SERIES 3 SERIES
    BLOQUE N°2 SESION SPEED
    5 MTS
    15 MTS
    25 MTS
    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4 SEMANA
    3 SERIES 1 MIN 3 SERIES 1 MIN 4 SERIES 1 MIN 5 SERIES 1 MIN
    BLOQUE N°3 PLIOMETRIA
    CMJ REACTIVO
    CAIDA DESDE CAJON + SALTOS

    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4 SEMANA 1


    3 SERIES 10 REP 4 SERIES 12 REP 4 SERIES 14 REP 3 SERIES 14 REP
    BLOQUE N°4 ISOMETRICOS
    ESTOCADAS ISOMETRICAS
    ADUCTORES ISOEMTRICOS
    ISQUIOS ISOMETRICOS
    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4
    4 SERIES 6 SEG 4 SERIES 5 SEG 4 SERIES 8 SEG 4 SERIES 8 SEG
    DIA N° 3 - TREN SUPERIOR
    BLOQUE N°1
    LANZAMIENTO DE MB LATERAL DESDE ARRODILLADO REP X LADO
    REMO DE POTENCIA C/BANDA ELASTICA
    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4 SEMANA
    3 SERIES 8 REP 4 SERIES 10 REP 5 SERIES 10 REP 3 SERIES 8 REP
    BLOQUE N°2
    2DO TIEMPO
    PLIO DE PECHO

    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4 SEMANA


    4 SERIES 6 REP 4 SERIES 8 REP 4 SERIES 8 REP 3 SERIES 8 REP
    BLOQUE N°3
    PECHO PLANO
    PECHO PLANO C/M PIE ALTERNO REP X LADO

    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4 SEMANA 1


    3 SERIES 6 REP 4 SERIES 6-6-4-4 4 SERIES 6-4-4-2 3 SERIES 4 REP
    BLOQUE N°4
    REMO C/BARRA
    REMO C/M POSICIONDE SCRUM REP X LADO

    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4


    4 SERIES 8 REP 4 SERIES 6 REP 4 SERIES 6 REP 3 SERIES 6 REP
    DIA N°4 - TREN INFERIOR
    BLOQUE N°1
    SUBIDA CAJON C/M FUERZA
    SUBIDA CAJON EXPLOSIVA
    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4
    3 SERIES 8 REP 4 SERIES 8 REP 4 SERIES 6 REP 4 SERIES 4 REP
    BLOQUE N°2
    NORDICO
    TALON COLA PELOTA VELOCIDAD

    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4


    3 SERIES 6 REP 4 SERIES 4 REP 4 SERIES 4 REP 4 SERIES 3 REP
    BLOQUE N°3
    PUENTE DE GLUTEOS C/BARRA
    SKIPPING TIJERA

    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4


    3 SERIES 8 REP 4 SERIES 8 REP 4 SERIES 6 REP 4 SERIES 4 REP
    BLOQUE N°4
    CAMINATA DE GRANJERO 20 MTS C/RUSA
    PLANCHA LATERAL + ROTACION

    SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4


    4 SERIES 12 REP 4 SERIES 12 REP 4 SERIES 15 REP 4 SERIES 15 REP

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