Может найдете для себя что-нибудь интересное... http://sprintexpress.ru/index.php

Олег просит принести желтые майки во вторник на тренировку для вышивки эмблем. Майки должны быть чистыми и зашитыми. Передайте эту просьбу тем, кто не читает форум.

Время собрания 19:00, сбор в холе.

Реальный комплекс подготовки футболистов в межсезонье. Рассчитан на 3 дня в неделю.
Постепенное увеличение весов.
День 1-й.
1. Взрыв штанги на грудь 3х6  (в наших условиях, не в первый месяц)
2. Приседания 3х12
3. Жим лежа   3х12, 10, 8
4. Жим гантелей на наклонной скамье   3х10
5. Тяга на тренажере, сидя, (вертикально) обратным хватом   3х10
6. Тяга штанги к подбородку  3х10-12
7. Шея
8. Бицепс и трицепс на ваш выбор
9. Пресс 4х макс
День 2-й
1. Жим узким хватом на наклонной скамье    2х12, 10
2. Жим гантелей на горизонтальной скамье   3х10
3. Тяга гантели в наклоне      3х10 (на каждую руку)
4. Тяга на тренажере, сидя (вертикально)  3х12
5. Подъем гантелей перед собой     2х8
6. Жим штанги, стоя от груди    4х10, 8, 8, 8
7. Икры 3х10
8. Пресс 4х макс
День 3-й
1. Рывок штанги 3х6
2. Жим ногами   3х10
3. Тяга на тренажере сидя, к себе (горизонтально)  3х10
4. Становая тяга   3х10
5. Подъем гантелей через стороны   3х12
6. Жим гантелей лежа   2х8-10
7. Шея
8. Бицепс, трицепс (ваш выбор)
9. Пресс 4х макс

несколько ссылок:

http://www.muscleandstrength.com/workou … ining.html        (все упражнения можно просмотреть на видео)

http://www.sport-fitness-advisor.com/st … tball.html

University football teams employ specific workouts during the offseason to stay in shape and improve skills for the next season. While the most important aspect of offseason football workouts is strength training; endurance, speed and reflex exercises also play important roles in a football workout. Depending on the position, different skills may be more important to focus on during a workout.

Strength
A typical strength training workout for university football includes exercises that work the core, chest, shoulders, legs, neck and trunk. These exercises may include dead lifts, bench presses, squats, power cleans, auxiliary lifts for lower body, chest and shoulders, lunges, hyperextensions and sit-ups. All university football workouts include some combination of these exercises or add others for maximum muscle development. Most strength training exercises in a university football workout require use of free weights or weight machines. Body weight is often not enough to build muscle to the level at which it needs to be to perform well on the football field. Different positions require different muscles to be stronger and so may focus on that muscle group more during strength training. For example, a quarterback must have strong shoulders, arms and core to achieve a powerful throw and so may do additional exercises to improve those muscle groups.

Speed and Endurance
Speed and endurance portions of university football workouts may be combined with strength training and agility exercises. For example, players lift lighter weights quickly for more repetitions and complete more sets. Plyometrics and Olympic lifts are common exercises used to enhance speed and agility. These exercises must first be performed properly before the player shifts his focus to how fast and how many repetitions he can complete. A speed ladder is also common for agility and speed. Speed ladders consists of slightly offset squares or spaces that players must quickly bounce through. They are commonly seen in the entertainment industry as tires that players quickly move through.