2012.11.26

男子バレー部　2012　イン・シーズン・プログラム

うちの男子バレー部はウェイトしっかりやってます。
今週末からインカレのために東京に向かう彼らが、今イン・シーズン中に行ったトレーニングプログラムを添付します。
今年こそ、努力の分くらいは勝ってくれるといいな・・・

MVB
In-Season 2012
From 9.24.2012
Day 1
1. OHNGSQ: 2×8
2. CL: 1×5 with 50%, 1×3 with 70%, 3×1 with 95%
3. JK: 1×5, 3×2
4. BSQ: 1×6 with 60%, 3×6 with 83%
5. Good AM: 3×8
6. Power Throw: 3×8
7. Power Drop: 3×8
8. Chinup: 3×5
Day 2
1. OHNGSQ: 2×8
2. CL: 1×5 with 50%, 3×2 with 90%
3. Depth Jump: 3×10→Super Set
4. Jump SQ: 3×5 with 50%
5. DL: 3×3, 2×8
6. BP: 3×5 with 85%
7. 1A Row: 3×5
8. Hang Crunch: 3×12

From 10.15.2012
Day 1
1. OHNGSQ: 2×8
2. CL: 1×5 with 50%, 1×3 with 70%, 3×1 with 95%
3. JK: 1×5, 3×2
4. BSQ: 1×6 with 60%, 3×5 with 87%
5. RDL: 3×5
6. Power Throw: 3×8
7. Power Drop: 3×8
8. Chinup: 3×5
Day 2
1. OHNGSQ: 2×8
2. CL: 1×5 with 50%, 3×2 with 90%
3. Jump SQ: 3×5 with 50%
4. DL: 3×3, 2×8
5. Rev. Lunge: 3×5
6. BP: 3×5 with 85%
7. 1A Row: 3×5
8. Worms: 3×12

From 10.30.2012
Day 1
1. OHNGSQ: 2×8
2. CL: 1×5 with 50%, 1×3 with 70%, 3×1 with 95%
3. JK: 1×5, 3×2
4. BSQ: 1×6 with 60%, 3×3 with 90%
5. RDL: 1×8, 3×3, 1×8
6. Power Throw: 3×8
7. MedBall Push-up: 3×10 6&7->Super Set
8. Chinup: 3×3
Day 2
1. OHNGSQ: 2×8
2. CL: 1×5 with 50%, 3×2 with 90%
3. Jump SQ: 3×5 with 50%
4. DL: 1×8, 3×3, 1×8
5. Rev. Lunge: 3×3
6. BP: 3×3 with 90%
7. 1A Row: 3×3
8. Worms: 3×12

From 11.27&29.2012
Day 1
1. OHNGSQ: 2×8
2. CL: 1×5 with 50%, 3×2 with 85%
3. JK: 1×5, 3×2
4. FSQ: 3×5
5. Power Throw: 3×8
6. 1A Row: 3×5
Day 2
1. OHNGSQ: 2×8
2. CL: 1×5 with 50%, 3×2 with 85%
3. Jump SQ: 3×5 with 40%
4. BP: 3×5 with 80%
5. BO Row: 3×5