Ko hoce da nabije VELIKI odraz!!!

stanje
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IversonMvp:
Mast3r96 oli mi poslat tabelu koju si ti radio
Kliknite za proširenje...
ja sam radio malo air alert 3,ovo cu tek da pocnem,sto se tice tabele ja sam shvatio da trebas sam da zapisujes koliko si radio,a na videu su vezbe koje treba da radis...
Ako neko protumaci ovo bolje neka javi :D

Prebacio sam na word ovaj fajl evo downloada
http://www.*************/?l08galk9qpr8x9b
 
Poslednja izmena:
IversonMvp:
kako to preko worda
Kliknite za proširenje...
Prebacio sam na word da mozes da preko kompa zapisujes u tu tabelu,i ako hoces mozes da prevedes na srpski.
a da saljem nmg,brate fajl je preveliki ia vise od 350mb,komp mi ima 1.6 Ghz procesor,ne mogu nista da radim dok prebacuj,a treba mi...uz to trebalo mi je da 1 mb okacim na net oko 15 min.Pitaj nekog ko ima brzi net da ti skine i prebaci na cd i video i tabelu :D
 
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serdja:
Ma ja povedem burazera.Ako neće dosta je jedna čokoladna bananica za mito.:D
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Нема потребе.
Писао сам овде на форуму о једној справи која ти враћа лопте када шутираш.
Нашао сам слике преко нета, и ево како то изгледа у различитим верзијама:

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oli mi preves ovo na srpski
Overview: 3 workouts per week, 45 minutes each, for 12 successive weeks

Workouts to be performed on non-successive days:
Workout #1 on Monday, Workout #2 on Wednesday, Workout #3 on Friday or
Workout #1 on Tuesday, Workout #2 on Thursday, Workout #3 on Saturday

When you are recording a strength training exercise, you need to write the weight x the reps performed. For example: Bench Press 135 x 11, means you did 135 pounds 11 times.

NOTE: If you miss a day, try and make it up as soon as possible and then get back on schedule. For example, if you workout Monday, then miss Wednesday, try to make up the Wednesday workout on Thursday and then get back on schedule on Friday.

Estimated time allotted for each portion of the program:
Workout #1: Dynamic flexibility (5:00), lower body (20:00) core (2:00), plyos (18:00) Workout #2: Dynamic flexibility (5:00), upper body (20:00), drills (20:00)
Workout #3: Dynamic flexibility (5:00), lower body (15:00), core (2:00), plyos (23:00)

Workout #1 Week 1 Week 2 Week 3 Week 4
Day 1 Day 1 Day 1 Day 1
Dynamic Flexibility
Toe walks
Frankenstein march
Knee hug
Eagle
Leg swings
*perform each exercise for the length of the court

Lower Body
Leg press
Leg curl
Step-up
Calf raise
*perform 2 sets of each exercise (reach muscular fatigue between 15-20 reps)

Core Plank with hands on ball
Plank with hands on ball with knee touch
*perform each exercise for 1 minute

Plyos
Forward bounds
Power skips
Plyo lunges
*perform 3 sets of each drill (1 set of forward bounds and power skips = length of court and 1 set of plyo lunges = :20) with 1:00 rest in between sets



Workout #2

Week 1 Week 2 Week 3 Week 4

Day 1 Day 1 Day 1 Day 1


Heel Walks Pointers Quad Walk Side Lunge Eagle
*perform each exercise for the length of the court

Bench Press Pulldown Shoulder press Row
*perform 2 sets of each exercise (reach muscular fatigue between 15-20 reps)

Backboard Touches

*perform 4 sets of the drill (1 set = 6 reps) with 1:00 rest in between sets

Workout #3

Toe walks Frankenstein march Knee hug
Eagle

Leg swings
*perform each exercise for the length of the court

Leg press Leg curl Calf raise
*perform 2 sets of each exercise (reach muscular fatigue between 15-20 reps)

Woodchoppers

Over & Unders

*perform each exercise for 1 minute

Forward bounds

Power skips Plyo lunges Up and overs
*perform 2 sets of each drill (1 set of forward bounds and power skips = length of court and 1 set of plyo lunges or up and overs =
20 reps) with 1:00 rest in between sets

Workout #1


Week 5 Week 6 Week 7 Week 8

Day 1 Day 1 Day 1 Day 1


Heel walks Pointers Quad Walk Side Lunge
Eagle
*perform each exercise for the length of the court

Deadlift Walking Lunge Hip Raise
Calf raise
*perform 2 sets of each exercise (reach muscular fatigue between 12-15 reps)

Plank with feet on ball

Supine plank with hands on ball
*perform each exercise for 1 minute

Lateral bounds right Lateral bounds left Up and overs
*perform 2 sets of each drill (1 set of lateral bounds = length of court and 1 set of up and overs = 1:00) with :45 rest in between sets

Workout #2

Straight Leg Touch

Low Lunge

Over the Fence

Scorpion

*perform each exercise for the length of the court

Pull ups

Push up row

Shoulder press circuit

*perform 2 sets of each exercise (reach muscular fatigue between 15-20 reps)

Toss & catch at highest point

Touch & finish

*perform 3 sets of each drill (1 set = 6 reps) with :45 rest in between sets



Workout #3

Week 5 Week 6 Week 7 Week 8

Day 1 Day 1 Day 1 Day 1


Heel Walks Pointers Quad Walk Side Lunge Eagle
*perform each exercise for the length of the court

Deadlift Hip raise Calf raise


*perform 2 sets of each exercise (reach muscular fatigue between 12-15 reps)

Side to side twists

Toe touches

*perform each exercise for 1 minute

Lateral bounds right Lateral bounds left Up and overs Stance jumps
*perform 2 sets of each drill (1 set of lateral bounds = length of court and 1 set of up and overs and stance jumps = 20 reps) with
:45 rest in between sets

Workout #1


Week 9 Week 10 Week 11 Week 12

Day 1 Day 1 Day 1 Day 1


Straight leg touch

Low lunge

Over the fence

Scorpion
*perform each exercise for the length of the court


DB 1 leg Deadlift Lunge Matrix Step ups
*perform 2 sets of each exercise (reach muscular fatigue between 10-12 reps)

Plank with one foot
on ball and bring knee to opposite elbow
*perform for 1 minute each leg

Box jumps

Stance jumps

*perform 3 sets of each drill (1 set of box or stance jumps = 20 jumps) with :30 rest in between sets (box should be between 12” and
36” – depending on your level).
If possible: Week #9 bodyweight, Week #10 hold ball, Week #11 weighted vest, Week #12 weighted vest and hold ball.
Workout #2

Toe walks Frankenstein march Knee hug
Eagle

Leg swings
*perform each exercise for the length of the court

Bench press Row Shoulder
Press combo

Curl
*perform 3 sets of each exercise (try and reach muscular fatigue between 10-12 reps)

Backboard touches

Progressive dunks

*perform 3 sets of each drill (1 set = 6 reps) with :30 rest in between sets. If possible: Week #9 use golf/tennis ball, Week #10 use softball, Week #11 use volleyball, Week #12 use basketball!


Workout #3

Straight leg touch

Low lunge

Over the fence

Week 9 Week 10 Week 11 Week 12

Day 1 Day 1 Day 1 Day 1


Scorpion

*perform each exercise for the length of the court

DB 1 Leg deadlift

Lunge matrix

*perform 3 sets of each exercise/each leg (reach muscular fatigue between 10-12 reps)

Bicycle

Get ups
*perform each exercise for 1 minute

Box jumps

Stance jumps

Lateral bounds (back

& forth)

*perform 3 sets of each drill (1 set of box or stance jumps or lateral bounds = 20 jumps) with :30 rest in between sets (box should be between 12” and 36” –
 
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