---
# System prepended metadata

title: Gym

---

# 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

![](https://hackmd.io/_uploads/Hys0SYvP3.png)
