systems of training by bbhomepage

[TSUNAMI]

of kickboxer experiment training

bench press dominant
bench press 6x6/8 rest 2'
overhead press 3x6/8 rest 2'
standing french press 2x8/10 rest 1'
squat 5x5/8 rest 2' carico del 5% < allo squat day
deadlift 3x5/8 rest 3' carico del 10% < rispetto al DL day

squat dominant
squat 5x5/8 rest 2'
front squat 3x6/8 rest 1'30"
nghr 3x6/8 rest 2'
bench press 3x6/8 rest 2' carico del 10% < rispetto al BP day
deadlift 5x6/8 rest 3' carico del 5% < al DL day

deadlift dominant
deadlift 5x5/8 rest 3'
chin-up 3x6/8 rest 2'
zottman's curl (standing) 2x8/10 rest 1'
bench press 6x6/8 rest 2' carico del 5% < al BP day
squat 3x6/8 rest 2' carico del 10% rispetto allo squat day

[TSUNAMI]

of kickboxer experiment training parte 2(3 o 4 allenamenti settimanali)

all A:
petto-spalle-tric-polpacci-abs

bench press 5x3/4x2/3x1 rest da 2' a 4'...
overhead press 2/3/4x4/6 rest 2'
dip 3/4/5x6/8 rest 2'
pushdown 3x8/10 rest 1'
standing calf 3x8/10 rest 1'
abs (a scelta) 3x8/10 rest1'

all B:
quads-femo-dorsali-bic

squat O deadlift 5x3/4x2/3x1 rest da 2' a 4'
romanian deadlift O front squat 2/3/4x4/6 rest2'
lunges/step-up 3/4/5x6/8 rest 2'
chin-up 2/3/4x4/6 rest 2'
dumbell/barbell row 3/4/5x6/8
incline dumbell curl 3x8/10 rest 1'