Mavors on raw strength

**gagan** · 29-12-2009, 16:35:16

claudio ti o mandato la mail con i programmi di allenamento....
c'è tutto....nn fare il preistorico!!

**mavors** · 29-12-2009, 16:41:03

Originariamente Scritto da gagan Visualizza Messaggio

claudio ti o mandato la mail con i programmi di allenamento....
c'è tutto....nn fare il preistorico!!

GRAZIE!!

P.S:il problema è che non faccio il preistorico,lo sono

**mavors** · 01-01-2010, 14:41:16

RAGAZZI,AUGURO AD OGNUNO DI VOI UN MERAVIGLIOSO 2010 RICCO DI SALUTE,AMORE,SERENITà e PRs

Da domani inizia lo scarico pre-test..dopo questa fase proverò i massimali e inizierò lo sheiko 29

**mavors** · 05-01-2010, 16:50:53

04-01

A)SQUAT
2X3X50KG
3X75KG
2X3X90KG
2X3X105KG
4X2X120KG

B)BENCH PRESS fermo al petto 1"
5X50KG
5X60KG
2X3X70KG
5X3X80KG

C)SQUAT
3X85KG
2X3X100KG
4X3X110KG

D)DUMBELL FLY(focus on stretch)
4X8
KG 16-16
REC 1'

E)RING SCARECROW +10KG CHAIN
5X10
REC 1'

**mavors** · 05-01-2010, 16:53:54

05-01
RECUPERO ATTIVO

FOAM ROLLING FOCUS ON MID BACK X30
FOAM ROLLING FOCUS ON UPPER BACK X30

Defranco program

Joe D’s “Agile Eight”

#1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.

IT Band Foam Roll (Beginning position)

#2 – Foam Roll Adductors – Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(inner) thigh and rolling down to the inside of your knee. Again, focus on the tight spots.

Adductor Foam Roll (mid position)

#3 – Glute/Piriformis Myofacial release w/ static stretch

#4 – *Rollovers into “V” sits – Perform 10 reps
#5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
#6 - *Mountain climbers – 20 reps
#7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down.
*The video below demonstrates exercises 4-7. Make sure you really focus on achieving a big range of motion with all these exercises. Don’t just go through the motions!

#8 – Static hip flexor stretch – Perform 3 sets of 10 seconds each leg. Perform all 3 sets on one leg before moving onto the other leg.

**gagan** · 05-01-2010, 16:59:49

Originariamente Scritto da mavors Visualizza Messaggio

05-01
RECUPERO ATTIVO

FOAM ROLLING FOCUS ON MID BACK X30
FOAM ROLLING FOCUS ON UPPER BACK X30

Defranco program

Joe D’s “Agile Eight”

#1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.

IT Band Foam Roll (Beginning position)

#2 – Foam Roll Adductors – Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(inner) thigh and rolling down to the inside of your knee. Again, focus on the tight spots.

Adductor Foam Roll (mid position)

#3 – Glute/Piriformis Myofacial release w/ static stretch

#4 – *Rollovers into “V” sits – Perform 10 reps
#5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
#6 - *Mountain climbers – 20 reps
#7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down.
*The video below demonstrates exercises 4-7. Make sure you really focus on achieving a big range of motion with all these exercises. Don’t just go through the motions!
#8 – Static hip flexor stretch – Perform 3 sets of 10 seconds each leg. Perform all 3 sets on one leg before moving onto the other leg.

ottimo...farlo sempre!!! mi raccomando!!

**mavors** · 06-01-2010, 00:42:13

Originariamente Scritto da gagan Visualizza Messaggio

ottimo...farlo sempre!!! mi raccomando!!

grazie Gà

cercherò di eseguirlo il più possibile..anche se il foam rolling sul tigger point è piacevole come grattarsi le cavità nasali con il pela patate!! terminata la seduta, le gambe ammollano x davvero

**mavors** · 06-01-2010, 00:44:29

YouTube - DeFrancosTraining.com - Piriformis myofacial release

YouTube - DeFrancosTraining.com - sample mobility drills

**Roronoacilla** · 06-01-2010, 16:31:07

Ciao Claudio, come va ?

**mavors** · 13-01-2010, 22:26:19

Originariamente Scritto da Roronoacilla Visualizza Messaggio

Ciao Claudio, come va ?

ciao jacopo,fortunatamente va tutto bene,anche se sono molto incasinato

posto velocemente quello che ho fatto in questi giorni..lo scarico continua...

venerdì 08-01

A)bench press
fermo al petto 1"
3x50kg
3x60kg
2x3x70kg
5x3x80kg rec 2'

B)squat
3x75kg
2x3x90kg
2x3x105kg
6x3x120kg rec 2'

C)bench press
fermo al petto 1"
4x50kg
4x60kg
4x4x70kg rec 1'30"

D)db fly su inclinata enfasi sullo stretching 5x10
kg 16-16
rec 1'
C)good morning
5x70kg
5x80kg
3x5x90kg rec 2'

Domenica 10-01
Foam rolling su schiena-gambe-glutei

Lunedì 11-01

A)squat
3x75kg
3x90kg
2x3x105kg
5x2x120kg rec 2'

B)bench press
fermo al petto 1"
3x50kg
3x60kg
2x3x70kg
3x2x80kg rec 2'
3x1x85kg rec 2'

C)db row 4x8xbraccio
kg 50
rec 1',30"
D)db fly su piana enfasi sullo stretching 4x8
kg 20-20
rec 1',30"
E)floor sit-up con manubrio di 50 kg fra le braccia 4x6(con margine)
rec 1',30"

**mavors** · 13-01-2010, 22:37:13

Mercoledì 13-01

finalmente oggi mi è arrivato il cinturone da pl

wall foam rolling su petto/delt ant/tric
A)bench press fermo al petto 1"
3x50kg
3x60kg
2x3x70kg
5x2x80kg rec 2' con cinta larga(non ho resistito a provarla

)
la velocità è migliorata notevolmente

B)db fly enfasi sullo stretching 4x8
kg 20-20
rec 1',30"

C)stacco da terra
3x100kg
2x3x120kg
2x3x140kg
5x2x150kg rec 2' cinta larga

D)good morning enfasi sullo stretching
2x5x70kg
2x5x80kg
rec 1',30"
il coach(gagan)mi ha ordinato di mantenermi leggero nel good morning