Post by carruthersjam on May 11, 2008 3:48:34 GMT -8
www.dailymotion.com/related/5840047/video/x3h412_athle-entrainement-werner-gunthor-p
www.canthrow.com/articles/gunthor2.shtml
Eccentric is done with spotters, Squat can be replaced with legpress if safety is a concern
Athlete to take the weight down slowly, spotters to lift weight, 6 reps
Plyometric is done as explosive bench and squat as a jump squat
Isometric is done for 30sek first set and second set to failure (should be less than 30sek)
rest between 1st and 2nd set 30sek!) Bench keep bar 6" above chest and hold 30 sec.
Squat go to 120 degrees and hold 30 sec, your legs will tremble.
Concentric is normal reps, try and do it as relaxed as possible.
5 min. rest between exercise types and repeat each series twice
(i.e. start with eccentric again after concentric was done)
www.canthrow.com/articles/gunthor2.shtml
Eccentric is done with spotters, Squat can be replaced with legpress if safety is a concern
Athlete to take the weight down slowly, spotters to lift weight, 6 reps
Plyometric is done as explosive bench and squat as a jump squat
Isometric is done for 30sek first set and second set to failure (should be less than 30sek)
rest between 1st and 2nd set 30sek!) Bench keep bar 6" above chest and hold 30 sec.
Squat go to 120 degrees and hold 30 sec, your legs will tremble.
Concentric is normal reps, try and do it as relaxed as possible.
5 min. rest between exercise types and repeat each series twice
(i.e. start with eccentric again after concentric was done)