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Training Program Name Kenneth Sabacinski Cycle GPP 1.

1 Average Daily Intensity and Volume: Category Exercise Foam Roll: Glute Foam Roll: Quad Foam Roll: Hamstring Foam Roll: Upper Back General Mobility Wall Rocking Ankle Mobility Cook Hip Lift Rotational Squats Quaraped T-Spine Extension-Rotation
Rolling Lower Body Prone to Supine Plank with Hip Flexion

Sets/ RReps 2 10 2 10 2 10 2 10 2 10 2 10 2 10 2 10 2 2 2 2 2 2 2 2 2 2 2 2 Yes 10 10 10 10 10 10 10 15 15 15 15 15 No

FMS Targeted Mobility/ Stability

Plank on Stability Ball with Alternating Hip Flexion Wall Sit with Dorsiflexion (Bilateral) 90-90 Stretch Stride with Torso Rotation

Stride with Hip External Rotation Foam Roll: Bottom of Foot Foam Roll: Glute Foam Roll: Adductors Foam Roll: Adductors Foam Roll: Upper Back Ice Bath Foam Roll Contrasting Hot/ Cold Shower Stretching Pool/ Light Swim Light Walk Light Bike/ Cardio Nutrition (training Table)

Post-Workout Recovery

Recovery Modalities

Notre Dame Men's Tennis Kenneth Sabacinski Name: GPP 1.1 1-Jul 8-Jul 15-Jul Day 1 Weight Reps Weight Reps Weight Reps Rest: Minimal Rest: Minimal Rest: Minimal MB Chest Pass 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Lunge Position to right leg rotate inward 2x10 2x12 2x15 Lunge Position to left leg Rest: Minimal Rest: Minimal Rest: Minimal rotate inward 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Overhead Medicine Ball Wood Chop to Crunch - explosive upward movement 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Underhand MB Toss 2x10 2x12 2x15 Rest: 1:00 Rest: 1:30 Rest: 2:00 SA DB Hang Snatch (Hang position) 55 5 55 3 60 1 65 5 70 3 75 1 Snatch 224.8263568 65 5 70 3 75 1 Modifie 0.4680 65 5 70 3 75 1 65 5 70 3 75 1 E1RM 105.218735 65 5 75 3 80 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 Back Squat 135 5 5 10 135 135 160 5 5 8 160 160 Snatch 269.7916281 190 5 5 6 180 190 Modifie 1.0000 190 5 5 4 195 200 E1RM 269.7916281 190 5 5 2 210 215 190 5 5 5 210 230 190 5 5 210 190 5 5 210 Rest: 1:00 Rest: 1:00 Rest: 1:00 Dumbbell Bench Press 40 8 40 8 40 8 50 6 50 6 55 6 Bench P 243.3333 60 5 65 5 70 5 Modifie 0.4000 75 5 80 3 85 1 E1RM 97.33332 80 5 85 3 90 1 85 5 90 3 90 1

Chin-up

chinupt201.49985
Modifie E1RM 201.49985 185

Rest: BW BW BW 1.0000 BW

1:00 8 8 8 8 6

Rest: BW BW BW 5 0 0 Rest: 105 105 105 105 Rest: Time:

1:00 5 5 5 5 5 5 1:00 12 12 12 12 1:15

Rest: 100 backsq 269.7916281 100 Modifie 0.5000 100 E1RM 134.8958141 100 Rest: Front Raise Complex Good Morning

1:00 12 12 12 12 1:00

Rest: BW BW BW 15 0 0 0 Rest: 110 110 110 110 Rest: Time:

1:00 8 5 3 3 5 5 4 1:00 12 12 12 12 1:30

chinupt233.3333
Modifie E1RM 0 Front Plank
Half-Kneeling Stability Lift (Slow and Controlled)

0.0000

Time: Rest: Minimal 2x2:00 Rest: Minimal 2x15 Rest: Minimal 2x15 Rest: Minimal 2x5 Rest: Minimal 2x2:00

Superband X Walks
Turkish Get-up Side Plank with Feet Elevated

Rest: Minimal 2x2:30 Rest: Minimal 2x20 Rest: Minimal 2x20 Rest: Minimal 2x5 Rest: Minimal 2x2:30

Rest: Minimal 2x3:00 Rest: Minimal 2x20 Rest: Minimal 2x20 Rest: Minimal 2x5 Rest: Minimal 2x3:00

Notre Dame Men's Tennis Kenneth Sabacinski Name: GPP 1.1 3-Jul 10-Jul 17-Jul Day 2 Weight Reps Weight Reps Weight Reps Rest: Minimal Rest: Minimal Rest: Minimal Jump, Jump, Push 2x10 2x12 2x15 Lunge Position opposite left leg Rest: Minimal Rest: Minimal Rest: Minimal rotate inward 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Lunge Position opposite right leg rotate inward 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Lunge Position to left leg rotate outward 2x10 2x12 2x15 Rest: Minimal Rest: Minimal Rest: Minimal Lunge Position to right leg rotate outward 2x10 2x12 2x15 Rest: 1:00 Rest: 1:30 Rest: 2:00 DB Hang Power Clean (Hang position + Partial Squat) 55 5 55 3 60 1 65 5 70 3 75 1 Snatch 224.8263568 65 5 70 3 75 1 Modifie 0.3846 65 5 70 3 75 1 65 5 70 3 75 1 E1RM 86.47167568 65 5 75 3 80 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 Deadlift (DB, Sumo) 55 5 5 10 55 55 65 5 5 8 65 65 back sq269.7916281 75 5 5 6 75 75 Modifie 0.4000 75 5 5 4 80 80 E1RM 107.9166513 75 5 5 2 85 85 75 5 5 5 85 90 75 5 5 85 75 5 5 85 Rest: 1:00 Rest: 1:00 Rest: 1:00 Standing Dumbbell Press 25 8 25 8 25 8 30 6 30 6 30 6 Bench P 238.3333 35 5 40 5 40 5 Modifie 0.2250 45 5 45 3 50 1 E1RM 57.4999925 45 5 50 3 50 1 50 5 50 3 55 1

Rest: BW BW chinupt201.49985 BW 0.9500 BW Modifie E1RM 191.4248575 185 Pull-up Rest: Rear-Step Lunge to Step up (Dumbbell) 40 chinupt269.7916281 40 Modifie 0.2000 40 E1RM 53.95832563 40 Rest: MOAS (Mother of All Sets)

1:00 8 8 8 8 6

Rest: BW BW BW BW 0 0 Rest: 40 40 40 40 Rest:

1:00 5 5 5 5 5 5 1:00 12 12 12 12 1:15

1:00 12 12 12 12 1:00

Rest: BW BW BW 5 0 0 0 Rest: 45 45 45 45 Rest:

1:00 8 5 3 3 5 5 4 1:00 12 12 12 12 1:30

chinupt233.3333
Modifie E1RM 0

2x10-8-6-4 / 0.0000 Weight: Rest: Minimal 2x15 Rest: Minimal 2x15 Rest: Minimal 2x15 Rest: Minimal 2x5 Rest: Minimal 2x2:00

2x10-8-6-4 Weight: / Rest: Minimal 2x20 Rest: Minimal 2x20 Rest: Minimal 2x20 Rest: Minimal 2x5 Rest: Minimal 2x2:30

2x10-8-6-4 Weight: / Rest: Minimal 2x20 Rest: Minimal 2x20 Rest: Minimal 2x20 Rest: Minimal 2x5 Rest: Minimal 2x3:00

Barbell Rollout
Single Leg Standing Dynamic Chop (Squat, Rotate, Press)

Body weight Squat with Theratube


Turkish Get-up Side Plank, Short Lever

Notre Dame Men's Tennis Kenneth Sabacinski Name: GPP 1.1 5-Jul 12-Jul 19-Jul Day 3 Weight Reps Weight Reps Weight Reps Rest: Minimal Rest: Minimal Rest: Minimal Jump, Jump, Push 2x10 2x12 2x15 Lunge Position Rest: Minimal Rest: Minimal Rest: Minimal opposite left 2x10 2x12 2x15 leg rotate Lunge Position Rest: Minimal Rest: Minimal Rest: Minimal opposite right 2x10 2x12 2x15 leg rotate Lunge Position Rest: Minimal Rest: Minimal Rest: Minimal to left leg 2x10 2x12 2x15 rotate outward Lunge Position Rest: Minimal Rest: Minimal Rest: Minimal to right leg 2x10 2x12 2x15 rotate Single Leg Box Rest: 1:00 Rest: 1:30 Rest: 2:00 Jump (two foot 5 3 1 landing) 5 3 1 Snatch 224.8 5 3 1 Modifie##### 5 3 1 5 3 1 E1RM 0 5 3 1 Rest: 1:00 Rest: 1:00 Rest: 1:00 Front 110 5 5 10 110 110 Squat 130 5 5 8 130 130 back sq269.8 150 5 5 6 145 150 Modifie##### 150 5 5 4 155 160 E1RM 215.8 150 5 5 2 165 175 150 5 5 5 165 90 150 5 5 165 150 5 5 165 Incline Rest: 1:00 Rest: 1:00 Rest: 1:00 Dumbbell Bench 35 8 35 8 35 8 Press 45 6 45 6 50 6 Bench P 238.3 55 5 60 5 60 5 Modifie##### 65 5 70 3 75 1 E1RM 86.67 70 5 75 3 80 1 75 5 80 3 80 1

Rest: BW BW chinupt201.5 BW Modifie##### BW E1RM 191.4 185 Pull-up Reaching OneLeg Straight Leg Deadlift chinupt269.8 Modifie #N/A E1RM #N/A Dynamic Plate Circuit chinupt233.3 Modifie##### E1RM 0 Stability Ball Roll-out
Half Kneeling Sequential Lift

1:00 8 8 8 8 6

Rest: BW BW BW BW 0 0 Rest: MB MB MB MB Rest: 2x10 Weight:

1:00 5 5 5 5 5 5 1:00 12 12 12 12 1:15

Rest: MB MB MB MB Rest: 2x10 Weight:

1:00 12 12 12 12 1:00

Rest: BW BW BW 5 0 0 0 Rest: MB MB MB MB Rest: 2x10 Weight:

1:00 8 5 3 3 5 5 4 1:00 12 12 12 12 1:30

Straight Leg Mini-Band Walks


Turkish Get-up Side Plank, Long Lever

Rest: Minimal 2x15 Rest: Minimal 2x15 Rest: Minimal 2x15 Rest: Minimal 2x5 Rest: Minimal 2x2:00

Rest: Minimal 2x20 Rest: Minimal 2x20 Rest: Minimal 2x20 Rest: Minimal 2x5 Rest: Minimal 2x2:30

Rest: Minimal 2x20 Rest: Minimal 2x20 Rest: Minimal 2x20 Rest: Minimal 2x5 Rest: Minimal 2x3:00