LAST UPDATED ON Friday October 31 2003

Articles

LAST UPDATED ON Friday October 31 2003

Werner Gunthor's Trianing Program

Phase 2 - Intensive 1
Monday:	see notes at bottom			Tuesday:		Duration
Bench & Squat (2x abs, 1x back warm up)				Tech: 6.3kg + 7.26kg + 8kg (40-50 glides)		3 weeks
Eccentric	Plyometric	Isometric	Concentric	Power	5x5 cleans
6x90%	6x60%	2x70%	2x6x50%		5x5 push press	Intensity
slow down	explosive	Bench 6"	try and do	% such that 5x5 can be completed		First week
spotters up		Squat 120deg	very relaxed			go flat out,
		hold 30 sec
5 min. rest between types, repeat series twice						second week
Wednesday:				Thursday:		should be
Jumps	Intensity High			Same as Monday (ouch!)		off lesser
Throws	5x6 front from block					intensity due
	5x6 overheads from block					to first week
	(7.26 kg)					load. The
						third week
						is active
Friday:				Saturday:		rest
Technique - bar in ring (drills)				Same as Tuesday
Sprints
Gymnastics



Notes:
Eccentric is done with spotters, Squat can be replaced with legpress if safety is a concern
Athlete to take the weight down slowly, spotters to lift weight, 6 reps
Plyometric is done as explosive bench and squat as a jump squat
Isometric is done for 30sek first set and second set to failure (should be less than 30sek)
rest between 1st and 2nd set 30sek!) Bench keep bar 6" above chest and hold 30 sec.
Squat go to 120 degrees and hold 30 sec, your legs will tremble.
Concentric is normal reps, try and do it as relaxed as possible.
5 min. rest between exercise types and repeat each series twice
(i.e. start with eccentric again after concentric was done)

Phase 2 - Intensive 1
Monday:	see notes at bottom			Tuesday:
Bench & Squat (2x abs, 1x back warm up)				Tech: 6.3kg + 7.26kg + 8kg (40-50 glides)
Eccentric	Plyometric	Isometric	Concentric	Power	5x5 cleans
6x90%	6x60%	2x70%	2x6x50%		5x5 push press
slow down	explosive	Bench 6"	try and do	% such that 5x5 can be completed
spotters up		Squat 120deg	very relaxed
		hold 30 sec
5 min. rest between types, repeat series twice
Wednesday:				Thursday:
Jumps	Intensity High			Same as Monday (ouch!)
Throws	5x6 front from block
	5x6 overheads from block
	(7.26 kg)

If you have articles or info you would like to a share please let us know by using our submission form or emailing Larry Steinke

[an error occurred while processing this directive]