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  • Assigment2 Kick Boxer&Crickter

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    Speech Tranans
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    The document provides diet and workout plans for a kick boxer and cricketer. For the kick boxer, the plan calls for a 300-400 calorie daily deficit to lose weight, with a target of 2300-2400 calories. The diet includes 5 meals with protein, carbs and fats. The workout follows a linear periodization model and focuses on compound movements for push, pull and legs. For the cricketer, the plan calls for a 300-400 calorie daily surplus to gain weight, with a target of 3000-3100 calories. The diet includes 5 meals and snacks with higher protein and carbs. The workout also follows a linear periodization model and focuses on compound movements for push, pull and legs with

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    Kapil Assigment2 Kick Boxer&CrickterKapil Malviya Assigment2 Kick Boxer&Crickter

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    The document provides diet and workout plans for a kick boxer and cricketer. For the kick boxer, the plan calls for a 300-400 calorie daily deficit to lose weight, with a target of 2300-2400 calories. The diet includes 5 meals with protein, carbs and fats. The workout follows a linear periodization model and focuses on compound movements for push, pull and legs. For the cricketer, the plan calls for a 300-400 calorie daily surplus to gain weight, with a target of 3000-3100 calories. The diet includes 5 meals and snacks with higher protein and carbs. The workout also follows a linear periodization model and focuses on compound movements for push, pull and legs with

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    © All Rights Reserved
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    16 vistas8 páginas

    Assigment2 Kick Boxer&Crickter

    Cargado por

    Speech Tranans
    The document provides diet and workout plans for a kick boxer and cricketer. For the kick boxer, the plan calls for a 300-400 calorie daily deficit to lose weight, with a target of 2300-2400 calories. The diet includes 5 meals with protein, carbs and fats. The workout follows a linear periodization model and focuses on compound movements for push, pull and legs. For the cricketer, the plan calls for a 300-400 calorie daily surplus to gain weight, with a target of 3000-3100 calories. The diet includes 5 meals and snacks with higher protein and carbs. The workout also follows a linear periodization model and focuses on compound movements for push, pull and legs with

    Copyright:

    © All Rights Reserved
    Descargue como DOCX, PDF, TXT o lea en línea desde Scribd
    Marcar por contenido inapropiado
    de 8

    Kick Boxer

    Age : 25

    Height 170

    Body fat 10

    BMR 1641

    TDEE 2800 according training

    Goal loss weight

    Approach: 300-400 cal deficit with optimum protein. Target Calories 2300 -2400

    Diet (Boxer)
    Pre training

    black coffee

    100 -150 gram oats (higher on day of low energy feel)

    Post workout

    33 gram whey

    5 gram cretine..

    Meal 1

    4 whole egg

    1tbs (10gram) coconut oil

    100-200 green vegetable

    Meal 2

    chicken breast 200 gram

    1tbs (10gram) coconut oil

    100-200 green vegetable


    Meal 3 post workout

    200 gram (uncooked) rice

    150 gram paneer

    1tbs (10gram) coconut oil

    100-200 green vegetable

    Total 2300-2400

    Protein 140

    Carbs 230 - 260 based on energy level

    fats 90

    Note – 6-8 liters water in day


    Workout (Kick Boxer)

    As kick boxer required Combo of strength and endurance skill , thus workout recommended for strength

    Liner periodization

    Mirco Cycle 1 8-6 (rep) 4 sets

    Mirco Cycle2 6-4 (rep) 5-6 sets

    Rotation each

    Note : lift technique slow eccentric 4-5 sec and fast concentric 1 explosive.

    Compound Moment

    Day 1 Push,

    Day 2 pull ,

    Day 3 Rest

    Day 4 Quadriceps

    Day 5 hamstring

    Day 6 Rest

    Repeat

    Follow Rep range as mention above with respective week .

    Leg (Quadriceps)

    Squat
    leagues

    Jump squats

    leg press

    Push

    barbell bench press

    shoulder barbell press

    push ups

    Pull

    Deadlift

    barbell row

    pull ups

    Good morning

    Hamstring and gluts

    Stiff leg deadlift

    leg press hamstring emphasis

    barbell bridge

    Step up
    Cricketer

    Age : 22

    Height 180

    Body fat 10-13%

    BMR 1780

    TDEE 2700 according training

    Goal weight gain

    Approach: 300-400 cal surplus with optimum protein. Target Calories 3000-3100

    Diet (Cricketer)

    Intra sports activite

    100 -120 gram glucose

    Post workout (gym)

    33 gram whey

    5 gram creatine..

    Meal 1

    4 whole egg

    14 gram ghee

    100-200 green vegetable

    Meal 2 pre workout (2-3 hr before)

    33 gram whey

    120 oats

    14 gram coconut oil


    Meal 3 post workout

    chicken breast 200 gram

    (15gram) ghee

    200 uncooked weighted rice

    100-200 green vegetable

    snacks

    20 -30 gram almonds.

    Total 3000-3100

    Protein 150-160gram

    Carbs 360 – 370

    fats 100

    Note – 6-8 liters water in day


    Workout (Cricketer)

    As Crickert required strength , thus workout recommended for strength with moderate volume to build lean muscle .

    Liner periodization

    Mirco Cycle 1 8-10 (rep) 3-4 sets

    Mirco Cycle2 6-8 (rep) 4-5 sets

    Mirco Cycle3 4-6 (rep) 5-6 sets

    Note : lift technique slow eccentric 4-5 sec and fast concentric 1 explosive, on ever rotation completion need to track weight
    lift and try to improve in next cycle weight lift to manage progressive overload in each cycle.

    Compound Moment

    Day 1 Push,

    Day 2 pull ,

    Day 3

    Day 4 legs

    Day 5 rest

    Day 6 Repeat

    Follow Rep range as mention above with respective week .

    Leg (Quadriceps)

    Squat

    leagues

    Jump squats

    leg press

    Stiff leg deadlift

    barbell bridge
    Push

    barbell bench press

    push ups

    shoulder barbell press

    standing dumbbell

    Dips

    Close grip bench press

    Pull

    Deadlift

    barbell row

    pull ups weighted

    Good morning

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