M Renstrøm Weights Session


Sognsvann Friday 20th June

Vibration 3×2 mins @ 12, 20, 40 hz
Cycle + jog 10 mins

Holm Box Runs 3 @ 9 feet apart + 3 @ 10 feet apart. Right foot take off.

Barbell warm-up 20 kg

Front Squat 90º 2×6 reps @ 60, 80 kg
Back Squat 45º 3×3 reps @ 110, 120, 130 kg – explosive ( felt easy and light )

Snatch 2×6 reps @ 20, 25 kg
3×3 reps @ 35 kg – split legs

Split Jumps 20 reps @ 35 kg
16 reps @ 40 kg
12 reps @ 42.5 kg

Hold + Clap 1-5sec 3×5 reps @ 67.5, 70, 72.5 kg

Bench-press 3×3 @ 55 kg

Sprint 3×20 m – relaxed strides
Fast Feet + Hands 5×30 reps – rhythm acceleration

Wobble Board Squat 2×10 reps, 3 kg ball
Take off kicks 10 reps each leg
Take off throws 10 reps each leg, 3 kg ball

Medicine Ball 3 kg Feet up rebound throw 25 reps
Hip raise and throw 10 reps
Side twist throws 10 reps each side

Calf Raise 3×50 reps fast body weight – full range
Toe Raise 3×15 reps 8 kg

Stretch + Cycle 10 mins
Vibration 3×2 mins @ 12, 20, 40 hz

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About Simon Hunt

As a professional for over 15 years with a strong academic background, Simon has developed dynamic style of personal training. Effective, functional training routines, tailored towards your personal health and fitness goals are what he loves to work towards. This style of training is based around a wealth of experience that includes, working with numerous World and Olympic athletes, developing Norwegian sport champions, preventing heart problems and other diseases through exercise as a medicine, as well as countless private clients. www.sihunt.wordpress,com www.youtube.com/user/SiHunt As professional athlete and personal trainer, i have over 24 years experience in athletics where my expertise lie in the jump events and sprints. I also have knowledge of basketball and gymnastics. I have 15 years experience working as personal trainer 6 of which as an exercise physiologist training heart patients, ranging from angina to transplant, as well as many other specialised conditions i.e. diabetics etc.
This entry was posted in Athletics, Exercise, Fitness, High jump, Long jump, Margrethe Renstrøm, Plyometrics, Strenght and Conditioning, Training videos, Vertical power, Videos, Weight lifting and tagged , , , , , , , , , , , . Bookmark the permalink.

One Response to M Renstrøm Weights Session

  1. jump program says:

    In fairness to weights, it really helps improve the power of your legs.

    Like

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