LAST UPDATED ON Friday October 31 2003

Articles

LAST UPDATED ON Friday October 31 2003

Werner Gunthor's Trianing Program

Phase 5 - Explosive 2
Monday:			Tuesday:			Duration
Bench	5x(3x90%	+ superset med. ball)	Technique	6.8kg	10-12 glides	3 weeks
Squat	5x(3x90%	+ superset jumps)		7.26kg	10-12 glides
Supersets to be done within 10sek				Quality throws		Intensity
for ATP purposes.			Sprints	6x30m	Out of starting blocks	First week
			Gymnastics		Knee jumps etc.	go flat out,
						second week
Wednesday:			Thursday:			should be
Clean Push 6x3x80-90%+superset med balls			Technique only (as on Tuesday)			off lesser
Jumps	Max	Quality				intensity due
						to first week
						load. The
						third week
						is active
Friday:			Saturday:			rest
Gym as on Monday			Rest / Competition

Phase 5 - Explosive 2
Monday:
Bench	5x(3x90%	+ superset med. ball)
Squat	5x(3x90%	+ superset jumps)
Supersets to be done within 10sek
for ATP purposes.

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