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Hybrid Training

The document outlines a hybrid training program for two weeks, detailing workout sessions divided into phases of strength, plyometrics, mobility, and calisthenics. Each session specifies exercises, sets, and repetitions, focusing on both bodyweight and weighted movements. The program aims to enhance overall fitness through a structured approach to strength and endurance training.

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nthien.2910
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55 views2,049 pages

Hybrid Training

The document outlines a hybrid training program for two weeks, detailing workout sessions divided into phases of strength, plyometrics, mobility, and calisthenics. Each session specifies exercises, sets, and repetitions, focusing on both bodyweight and weighted movements. The program aims to enhance overall fitness through a structured approach to strength and endurance training.

Uploaded by

nthien.2910
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Buổi 1 Mức tạ x Sets Reps

Phase 1: Strenght
1. Kích hoạt core
2. BB Roman Deadli Mức tạ x 3 6-8 ( RPE 8-9)
3. BB row Mức tạ x 3 6-8 ( RPE 8-9)
Phase 2: Plyo
1. Box jump Body weight x 3 10 reps
2. Ball slam 6kg x 3 15 reps

Buổi 1 Mức tạ x Sets Reps

Phase 1: Strenght
1. Kích hoạt core

2. BB squat Mức tạ x 3 6-8 ( RPE 8-9)

3. BB Bench press Mức tạ x 3 6-8 ( RPE 8-9)


Phase 2: Plyo

1. Lunge Hops Body weight x 3 30s/ 30s

2. Burpee Body weight x 3 10 reps ( Bậc cao tối đa)


GIÁO ÁN HYBRID TRAINING
Tuần 1
Buổi 2 Mức tạ x Sets Reps

Phase 1: Mobility
1.Plank to Ankel taps Body x 2 10 reps
2. Buddaha Squat Hip Swivels Body x 2 10 reps
3. world greatest Stretch Body x 2 10 reps
Phase 2: Strength endurance
1. DB Squat to Shoulder press Mức tạ x 3 10 reps
2. Side shuffle to Up down Body weight x 3 45s
3. DB Deadlift to row Mức tạ x 3 10 reps
4. Quick high knee Body weight x 3 45s
5. Hot Salse 6kg x 3 20 reps

Tuần 2
Buổi 2 Mức tạ x Sets Reps

Phase 1: Mobility
1. 90/90 Supported Switches Body x2 20 reps

2. Single leg balance Body x2 10 reps

3. Lateral squat Body x2 30 reps


Phase 2: Strength endurance

1. DB Goblet Squat to Lateral lung Mức tạ x 3 20 reps

2. A- Skips Body x 3 40 reps

3. DB Landmover Row Mức tạ x 3 12 reps


4. Negative push up Body x 3 10 reps

5. Jump Rope Body x 3 1:00


Buổi 3 Mức tạ x Sets Reps

Phase 1: Warm up
1. Supper man Body weight x 2 20
2. Inchworm to Rotation Body weight x 2 10
3. Hand to elbow plank Body weight x2 20
Phase 2: Calisthenics
1. Pull up ( Có thể dùng dây trợ lự Body weight x3 Max reps ( Full RoM)
2. Single leg squat Body weight x3 12 reps
3. Decline push up Body weight x3 15 reps
4. Jumping lunge Body weight x3 45s
5. Inverted row Body weight x3 15 reps

Buổi 2 Mức tạ x Sets Reps

Phase 1: Warm up
1. Tin Soldiers Body x2 20 reps

2. SD taps rotation Body x2 20 reps

3. Jog in place Body x2 30s


Phase 2: Calisthenics

1. Chin up Body weight x 3 Max reps ( Full RoM)

2. Jump squat Body weight x3 20 reps

3. Shouder taps to push up Body weight x3 15 reps


4. lateral squat and jump Body weight x3 20 reps

5. Hand plank to elbow plank Body weight x3 20 reps

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