atcoaching-blog

[atcoaching-blog]

Gestern bin ich bei Andy von Live Awesome in Schrobenhause gewesen und habe mich einmal selbst coachen lassen. Schaut rein. Mit Video ;) #LiveAwesome #Coaching #Schrobenhausen Unabhängig davon, wie gut man in etwas ist. Ich persönlich vertrete die Meinung: Lernen kann man immer.

[atcoaching-blog]

Programming CrossBuilding 22.06.2018

Pump, pump, pump it up #CrossBuilding #FunctionalBodybuilding

A) Warmup

3 Mobility Drill

3 Rounds of 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch

B) Hypertrophie

5×10 Bench Press 12, 10, 8, 20 Military Press 4×20 (Walking) Lunges 4×10 Bent over Row 2×7 Pull-Ups (weighted) 2×7 Dips (weighted) 3×8 Rev. Flys

C) Cooldown

autoregulativ

[atcoaching-blog]

Programming CrossBuilding 20.06.2018

HEAVY LIFTS #CrossBuilding #FunctionalBodyBuilding

A) Warmup

3 Mobility Drill

3 Rounds of 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch

B) Skill

10x Hip Mobility Drill 10x Burpee Dog Drill 5x Squat Mobility Drill

3 Rounds of – take easy weights 5 Good Morning Deadlifts 5 Hip Thrusts 3 Hang High Pulls Rest as needed

C) Strength

Deadlift

2×5 50% 1×5 70%

5×5 80% Rest as…

[atcoaching-blog]

Programming CrossBuilding 15.06.2018

STRENGTH DAY... #CrossBuilding #FunctionalBodyBuilding

A) Warmup

3 Mobility Drill

3 Rounds of 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch

B) Skill

10x Tea Cup Drill per side 10x Brezel

3 Rounds of 2x Downfacing Dog to elevated Plank Routine alt. Elevated Plank Routine 3x Dead Hang Shoulder Pulls 5x Tea Cup Drill double arm Rest as needed

C) Strength

Bench Press

2×5 50% 1×5…

[atcoaching-blog]

Einheit 3 - Military Press

A-1) Warmup 5x Deep Squat Sit Spine Rotation Drill 10x Brezel A-2) Additional Warmup 2 Rounds of 5x T-Cup Drill rechts 5x T-Cup Drill links 3x MedBall Pull-to-Press-to-Lock 3x MedBall Locked Pull-to-Press 3x Deadhang Shoulder Pulls B) Movement Prep 2 Rounds of 2 bis 3 Bottom-Up Press 1x Downfacing Dog to elevated Plank Routine C) Military Press 5×5 ; 80% bis 85% Wähle ein D-Abschnitt deiner Wahl…

[atcoaching-blog]

Einheit 2 - Deadlifts

Protected: Einheit 2 – Deadlifts

A-1) Warmup 5x Hip Mobility Drill 5x Explosive Hip Bridge Drill 5x Frogs to Plank Routine A-2) Additional Warmup 2 Rounds of 3x Sit Release High Jumps 3x Stiffleg Crawl 3x Good Morning B) Movement Prep 1×3 Deadlift 1st Pull 1×3 Deadlift 2nd Pull 2×2 3-Part Deadlift (1 Rep = 1x 1st Pull + 1x 2nd Pull + 1x Full Deadlift) C) Deadlifts 5×5 – 80% – 85% Wähle ein D-Abschnitt deiner Wahl D-1) Additional…

[atcoaching-blog]

Einheit 3 - Deadlifts

Protected: Einheit 3 – Deadlifts

A-1) Warmup 5x Hip Mobility Drill 5x Explosive Hip Bridge Drill 5x Frogs to Plank Routine A-2) Additional Warmup 2 Rounds of 3x Sit Release High Jumps 3x Stiffleg Crawl 3x Good Morning B) Movement Prep 1×3 Deadlift 1st Pull 1×3 Deadlift 2nd Pull 2×2 3-Part Deadlift (1 Rep = 1x 1st Pull + 1x 2nd Pull + 1x Full Deadlift) C) Deadlifts 5×5 – 80% – 85% Wähle ein D-Abschnitt deiner Wahl D-1) Additional…

[atcoaching-blog]

Einheit 1 - Military Press

A-1) Warmup 5x Deep Squat Sit Spine Rotation Drill 10x Brezel A-2) Additional Warmup 2 Rounds of 5x T-Cup Drill rechts 5x T-Cup Drill links 3x MedBall Pull-to-Press-to-Lock 3x MedBall Locked Pull-to-Press 3x Deadhang Shoulder Pulls B) Movement Prep 2 Rounds of 2 bis 3 Bottom-Up Press 1x Downfacing Dog to elevated Plank Routine C) Military Press 5×5 ; 80% bis 85% Wähle ein D-Abschnitt deiner Wahl…

[atcoaching-blog]

Samstag 14.07.2018 - Back Squats

A-1) Warmup 10x Hip Mobility Drill 5x Explosive Hip Bridge Dril 5x Squat Mobility Drill A-2) Additional Warmup 2 Rounds of 5x Loaded Ancle Drill 1x Squat Execution Drill 3x Frogs to elevated Plank Routine B) Movement Prep 4×3 Goblet Squats easy weights – use bands for knee stability – focus core stability C) Back Squats Work up to 1 RM 5×5 – 80% – 85%

[atcoaching-blog]

Samstag 07.04.2018 - Deadlifts

A-1) Warmup 10x Deep Squat Sit Spine Rotation Drill 5x Brezel A-2) Additional Warmup 2 Rounds of 5x T-Cup Drill R/L 3x MedBall Pull-to-Press-to-Lock 3x MedBall Locked Pull-to-Press 3x Dead Hang Shoulder Pulls B) Movement Prep 2 Rounds of 3-5 Bottom Up Press 1x Downfacing Dog to elevated Plank Routine C) Military Press Work up to 1 RM 5×5 – 80% bis 85%

[atcoaching-blog]

Einheit 1 - Military Press

A-1) Warmup 5x Deep Squat Sit Spine Rotation Drill 10x Brezel A-2) Additional Warmup 2 Rounds of 5x T-Cup Drill rechts 5x T-Cup Drill links 3x MedBall Pull-to-Press-to-Lock 3x MedBall Locked Pull-to-Press 3x Deadhang Shoulder Pulls B) Movement Prep 2 Rounds of 2 bis 3 Bottom-Up Press 1x Downfacing Dog to elevated Plank Routine C) Military Press 5×5 ; 80% bis 85% Wähle ein D-Abschnitt deiner Wahl…

[atcoaching-blog]

Einheit 2 - Military Press

A) Warmup 3 Mobility Drill 3 Rounds of 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch B) Movement Prep 5×50% of old 1 RM 4×60% of old 1 RM 3×70% of old 1 RM 1×80% of old 1 RM 1×90% of old 1 RM Work for new 1 RM C) Strength Military Press 5×5 80% bis 85% of 1RM

[atcoaching-blog]

Einheit 3 - Back Squats

A) Warmup 3 Mobility Drill 3 Rounds of 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch B) Movement Prep 5×50% of old 1 RM 4×60% of old 1 RM 3×70% of old 1 RM 1×80% of old 1 RM 1×90% of old 1 RM Work for new 1 RM C) Strength Back Squats 5×5 80% bis 85% of 1RM

[atcoaching-blog]

Samstag 07.04.2018 - Einheit 4 - Deadlifts

Protected: Samstag 07.04.2018 – Einheit 4 – Deadlifts

A) Warmup 3 Mobility Drill 3 Rounds of 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch B) Movement Prep 5×50% of old 1 RM 4×60% of old 1 RM 3×70% of old 1 RM 1×80% of old 1 RM 1×90% of old 1 RM Work for new 1 RM C) Strength Deadlifts Work up to 1RM 5×5 80% bis 85% of 1RM

[atcoaching-blog]

Programming CrossBuilding 23.03.2018

Programming CrossBuilding 23.03.2018 It's time to DEALOAD

A) Warmup 3 Rounds of 5 Mobility Drill 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch B) Deload 10 Full Body Mobility Drill 5 Deep Squat Sit Spine Rotation Drill 10 Hip Mobility Drill 5 Squat Mobility Drill 10 Tea Cup Drill – One Arm per side 5 Tea Cup Drill – Double Arm do some Flows 3×6 Back Squats 50% 3×6 Military…

[atcoaching-blog]

Warum du dein Warmup überdenken solltest

Bewegungsarm, das ist unser Alltag. Bringe in dein Warmup Vielfalt in Bewegung. So arbeitest Rehabilitativ und Präventiv #Blog #THOMSAN #AT #Bewegung #Bewegungsarmut #Bewegungsvielfalt #Bewegungsintelligenz #Beweglichkeitstraining #Mobility #Prävention #Rehabilitation #Warmup

Die Zeit darf keine Ausrede sein, das Warmup zu verschlampen Zeit ist etwas, was in unserer heutigen Gesellschaft als zu wenig kritisiert wird. Auch in meinem Job wird der Faktor Zeit immer wieder als Mangel angezeigt. Häufig nimmt dieser scheinbare Mangel die Gestalt einer Ausrede an. Eine Ausrede dazu, sich nicht mehr vernünftig vorzubereiten. Eine Ausrede dazu, Dinge ausfallen zu lassen oder…

[atcoaching-blog]

Programming CrossBuilding 24.01.2018

A) Warmup 3 Mobility Drill 3 Rounds of 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch B) Skill and Technique Focus on Squat technique and Glute activation 5 Hip Mobility Drill 10 Squat Mobility Drill 5 Squat Execution Drill 5 Front Rack to High Ellbow per Side 5 Loaded Ancel Drill 5 Rounds of 3 Box Squats 50% 3 Sit…