# Gym

## Warmup

## Plan

| Warmup | Exercises | # |
| ----------- | --------------------------------- | ------ |
| | backward sled pull | 10min |
| | tibalis raise | 20 |
| | calf raises | 20 |
| | side swings | 15r15l |
| | front swings | 15r15l |
| **Stretch** | | |
| | arms | 15s |
| | touch toes | 15s |
| | wade | 15s |
| | leiste | 15s |
| | squat rocks | |
| | hip 90-90 | |
| **Stabi** | | |
| | [Plank](#Plank) | 60s |
| | [Side -Plank](#Side-Plank) | 60s |
| | [Plank-Rotation](#Plank-Rotation) | 60s |

| Gym | Exercises | # |
| --- | ------------------------ | ------- |
| | Lunge high-knees | 10l10r |
| | Seitliche Ausfallschritt | 10l10r |
| | Tug jumps | 3x20-30 |
| | Depth jumps | 4x10 |
| | [dips](#dips) | 3x8 |
| | pull-ups | 3x8 |
| | pushup | 3x8 |
| | rows | 3x8 |
| | | |

| Cardio | Exercises | # |
| ------ | --------- | ----------------------------- |
| | Sled push | 5x10m, high resistance |
| | 15min run | |
| | intevall | 20x20s high intesity:40s rest |
| | | |

| Cooldown | Exercises | # |
| -------- | ----------------------- | ------------- |
| | supine figure four | 2min |
| | hip 90-90 | |
| | [blaster pose](#blaster) | 2min per side |
| | [couch stretch](#couch) | |

[TOC]

## Exercises
[Fitness für Fußballer](https://www.youtube.com/watch?v=CoyEZ8asLjQ&list=PLiKYj9b-sxfpJUQWOeCKzzEkUwn06KOWZ&index=2)

### Plank

#### Normal-Plank

Progression
| | # |
| ----- | --- |
| Plank | 30s |
| Plank | 60s |
|Plank weight on back| 30s |
|Plank weight on back| 60s |

#### Side-Plank

Progression
| | # |
| ----- | --- |
| Plank | 30s |
| Plank | 60s |
|Plank weight on side| 30s |
|Plank weight on side| 60s |

#### Plank-Rotation

Wippen Links-Rechts
Progression
| | # |
| ----- | --- |
| Plank-Rotation | 30s |
| Plank-Rotation | 60s |

### Lunge high-knees

Explosiv push, stabilität reverse lunge
Progression
| | # |
| ----- | --- |
| Lunge high-knees | 10l10r |

### Seitliche Ausfallschritt

High Knees
Progression
| | # |
| ----- | --- |
| Seitliche Ausfallschritt | 10l10r |
| Seitliche Ausfallschritt weight in hand | 10l10r |

### Tug jumps

Progression
| | # |
| ----- | --- |
| Tug jumps | 3x20-30 |

### sled push

Progression
| | # |
| ----- | --- |
| sled push | 10m resistance |
| sled push | 10m *higher* resistance |

### single leg jumps

weite einbeinige sprünge

Progression
| | # |
| ----- | --- |
| single leg jumps | 10l10r |

### trap bar jumps

beid beiniges springe mit trap bar(hexagon)

Progression
| | # |
| ----- | --- |
| trap bar jumps | 4x10 weighted |

### explosive jumps

beidbeiniges explosive jumps
Progression
| | # |
| ----- | --- |
| explosive jumps | 4x10 |

### depth jump

drop jumps to height
Progression
| | # |
| ----- | --- |
| depth jumps | 4x10 height |

### sidejump

sidejump mit medizinball komplette relaxiation des knies

Progression
| | # |
| ----- | --- |
| explosive side jumps | 4x10 weight(medizinball) |

### jumped lunges

Progression
| | # |
| ----- | --- |
| jumped lunges | 4x10 weight(medizinball) |

### dips

Progression
| | # |
| ----- | --- |
| dips | 4x10 |

### couch

https://www.youtube.com/watch?v=NpmS6Fx1WLo

### blaster

https://www.youtube.com/watch?v=916LWEjOrOQ