Accueil / Programmes / Thibarmy - Women Hard Body - Training Camp Program (Fall 2019)

Thibarmy - Women Hard Body - Training Camp Program (Fall 2019)

Auteur: Christian Thibaudeau
Niveau: non renseigné
Série: non renseigné
Type: Modèle du corpus
Fichier source: non renseigné

Phase 1

ACCSysteme A1/A2 (exercices appaires). Tempo a 4 chiffres. Progression en reps sur 4 semaines.

Lundi - Eccentric Emphasis (phase excentrique en 6 secondes)

Back Squat, Heels Elevated4 séries · repos 90 s

Squat · squat

Lying Leg Curl4 séries · repos 90 s

Leg curl · isolation

Romanian Deadlift, Toes Elevated (5lbs Plates)4 séries · repos 90 s

Leg Press, Narrow Stance (Feet Together)4 séries · repos 90 s

Savickas Dumbbell Shoulder Press - Neutral Grip3 séries · repos 75 s

Developpe epaules · poussee verticale

Neutral Grip Seated Row3 séries · repos 75 s

Rowing · tirage horizontal

Seated Overhead EZ Bar Triceps Extension3 séries · repos 60 s

Extension triceps · isolation

Standing Barbell Curl3 séries · repos 60 s

Curl biceps · isolation

Mardi - Aerobic Conditioning

Warm-up Rameur

Cardio · cardio

Anaerobic Power - Rameur5 séries · repos 120 s

Cardio · cardio

Lactate Threshold - Savickas Dumbbell Clean & Press5 séries · repos 90 s

Anaerobic Capacity - Circuit (Prowler / Rameur / Seated DB Snatches)3 séries · repos 180 s

Mercredi - Isometric Emphasis (pause de 3 secondes pendant l'exercice)

Wide-Stance Squat - Pause at Mid-Range During Eccentric4 séries · repos 90 s

Squat · squat

Dumbbell Romanian Deadlift - Pause in Low Position During Eccentric4 séries · repos 90 s

Souleve de terre · charniere

Dumbbell Frog Pump (Hold Peak Contraction)4 séries · repos 90 s

Seated Row - Supinated Grip - Pause at Peak Contraction4 séries · repos 90 s

Rowing · tirage horizontal

Standing DB Press - Pause at Forehead Level During Eccentric3 séries · repos 75 s

Developpe epaules · poussee verticale

Pronated Grip Lat Pulldown - Pause at Peak Contraction3 séries · repos 75 s

Tirage vertical · tirage vertical

Close-Grip Bench Press - Pause at Mid Range During Eccentric3 séries · repos 60 s

Developpe couche serre · poussee horizontale

Preacher Curl - Narrow Grip - Pause at Mid Range During Eccentric3 séries · repos 60 s

Curl biceps · isolation

Jeudi - Aerobic Conditioning

Warm-up Rameur

Cardio · cardio

Anaerobic Power 1 - Rameur Intervalles10 séries · repos 45 s

Cardio · cardio

Anaerobic Power 2 - KB Swings8 séries · repos 60 s

Cardio · cardio

Aerobic Power 3 - Intervalles (Butt Walk / Prowler)6 séries · repos 120 s

Aerobic Capacity - Cardio

Cardio · cardio

Vendredi - Concentric Emphasis

Leg Pressrepos 90 s

Presse a cuisses · squat

Back Extensionrepos 90 s

Extension lombaire · charniere

Barbell Hip Thrustrepos 75 s

Hip thrust · charniere

Walking Lunges (Reps Per Leg)repos 75 s

Seated Barbell Shoulder Pressrepos 75 s

Developpe epaules · poussee verticale

Supinated Pull-Ups (or Lat-Pulldown)repos 75 s

DB Lateral Raiserepos 60 s

Elevations laterales · isolation

Rope Triceps Pressdownrepos 60 s

Extension triceps · isolation

Phase 2

INTSysteme A1/A2. Progression en reps sur 4 semaines.

Lundi - Eccentric Emphasis (phase excentrique en 4 secondes)

Back Squat4 séries · repos 90 s

Squat · squat

Lying Leg Curl4 séries · repos 90 s

Leg curl · isolation

Romanian Deadlift4 séries · repos 90 s

Souleve de terre · charniere

Leg Press, Hip Width Stance4 séries · repos 90 s

Savickas Dumbbell Shoulder Press - Pronated Grip4 séries · repos 75 s

Developpe epaules · poussee verticale

Supinated Grip Seated Row4 séries · repos 75 s

Rowing · tirage horizontal

Lying EZ Bar Triceps Extension4 séries · repos 60 s

Extension triceps · isolation

Standing DB Hammer Curl4 séries · repos 60 s

Curl biceps · isolation

Mardi - Anaerobic Conditioning

Warm-up Rameur

Cardio · cardio

Anaerobic Power - Rameur5 séries · repos 120 s

Cardio · cardio

Lactate Threshold - DB Thruster5 séries · repos 90 s

Cardio · cardio

Anaerobic Capacity - Circuit (Swiss Ball Crunches / DB Farmer Walk / Rameur)3 séries · repos 180 s

Mercredi - Isometric Emphasis (pause de 5 secondes pendant l'exercice)

Bulgarian Split Squat - Pause in Bottom Position During Eccentric4 séries · repos 90 s

Squat bulgare · fente

Back Extension - Pause at the Top Position Squeezing Glutes4 séries · repos 90 s

Back extension · charniere

Barbell Hip Thrust (Hold Peak Contraction)4 séries · repos 90 s

Seated Row - Pronated Grip - Pause at Peak Contraction4 séries · repos 90 s

Rowing · tirage horizontal

Standing Barbell Shoulder Press - Pause at Forehead Level During Eccentric4 séries · repos 75 s

Developpe epaules · poussee verticale

Supinated Lat Pulldown, Close Grip - Pause at Peak Contraction4 séries · repos 75 s

Close-Grip Incline Bench Press - Pause at Mid Range During Eccentric4 séries · repos 60 s

Developpe incline · poussee horizontale

Preacher Curl - Wide Grip - Pause at Mid Range During Eccentric4 séries · repos 60 s

Curl biceps · isolation

Jeudi - Anaerobic Conditioning

Warm-up Rameur

Cardio · cardio

Anaerobic Power 1 - Rameur Intervalles10 séries · repos 30 s

Cardio · cardio

Aerobic Power 2 - KB Swings8 séries · repos 45 s

Kettlebell swing · charniere

Aerobic Power 3 - Intervalles (Butt Walk / Walking Lunges / Wide Stance Squats)6 séries · repos 120 s

Aerobic Capacity - Cardio

Cardio · cardio

Vendredi - Concentric Emphasis

Leg Press, Wide Stance, Feet High on Boardrepos 90 s

Rope Pull-Throughrepos 90 s

Pull-through · charniere

Single Leg Barbell Hip Thrustrepos 75 s

Hip thrust · charniere

Backward Walking Lunges (Reps Per Leg)repos 75 s

DB Arnold Pressrepos 75 s

Developpe epaules · poussee verticale

Bent Over DB Rowrepos 75 s

Rowing · tirage horizontal

DB Lateral Raiserepos 60 s

Elevations laterales · isolation

Rope Triceps Pressdownrepos 60 s

Extension triceps · isolation

Phase 3

CHOCSysteme A1/A2. Journee Lundi lourde (charges lourdes). Vendredi en mechanical drop sets.

Lundi - Lower Body Heavy

Back Squatrepos 90 s

Squat · squat

Lying Leg Curlrepos 90 s

Leg curl · isolation

Sumo Deadliftrepos 90 s

Souleve de terre · charniere

Swiss Ball Crunchesrepos 90 s

Crunch · core

Barbell Hip Thrustrepos 90 s

Hip thrust · charniere

Cable Crunchesrepos 90 s

Crunch · core

Mardi - Anaerobic Conditioning

Warm-up Rameur

Cardio · cardio

Anaerobic Power - Rameur5 séries · repos 90 s

Cardio · cardio

Lactate Threshold - DB Thruster5 séries · repos 90 s

Cardio · cardio

Anaerobic Capacity - Circuit (Swiss Ball Crunches / DB Farmer Walk / V-ups / Rameur)3 séries · repos 180 s

Mercredi - Upper Body

Push Press (Barbell)4 séries · repos 90 s

Pronated Lat Pulldown, Shoulder Width4 séries · repos 90 s

DB High (60 Degrees) Incline Press4 séries · repos 90 s

Seated Row - Neutral Grip, Shoulder Width4 séries · repos 90 s

DB Lateral Raise4 séries · repos 75 s

Elevations laterales · isolation

Rope Face Pull4 séries · repos 75 s

Face pull · tirage horizontal

Lying DB Triceps Extension4 séries · repos 60 s

Extension triceps · isolation

Incline DB Curl4 séries · repos 60 s

Curl biceps · isolation

Jeudi - Anaerobic Conditioning

Warm-up Rameur

Cardio · cardio

Anaerobic Power 1 - Rameur Intervalles12 séries · repos 20 s

Cardio · cardio

Aerobic Power 2 - KB Swings8 séries · repos 30 s

Kettlebell swing · charniere

Aerobic Power 3 - Intervalles (Butt Walk / Walking Lunges / Wide Stance Squats / Plank)6 séries · repos 120 s

Aerobic Capacity - Cardio

Cardio · cardio

Vendredi - Concentric Emphasis (Mechanical Drop Sets)

Leg Press Mechanical Drop Setrepos 90 s

Presse a cuisses · squat

DB Romanian Deadlift Mechanical Drop Setrepos 90 s

Souleve de terre · charniere

Lunges Mechanical Drop Setrepos 75 s

Fente · fente

Barbell Hip Thrust Mechanical Drop Setrepos 75 s

Hip thrust · charniere