{"id":3292,"date":"2024-12-24T13:06:13","date_gmt":"2024-12-24T12:06:13","guid":{"rendered":"https:\/\/makojudo.pl\/?p=3292"},"modified":"2024-12-24T13:06:14","modified_gmt":"2024-12-24T12:06:14","slug":"individual-training-plan-during-the-holiday-period","status":"publish","type":"post","link":"https:\/\/makojudo.pl\/en\/individual-training-plan-during-the-holiday-period\/","title":{"rendered":"Individual training schedule over the holidays"},"content":{"rendered":"<p><strong>TUESDAY 24.12.2024 - force:<\/strong><\/p>\n\n\n\n<p>1.Forward arm bends (push-ups) - 5 series of 20 repetitions (1 minute rest between series)<\/p>\n\n\n\n<p>2.Forward bends from lying on your back (abdominals) - 5 series of 30 repetitions (1 minute break between series.<\/p>\n\n\n\n<p>3. forward back - 5 series of 30 repetitions (1 minute interval between series)<\/p>\n\n\n\n<p>4. jump squat - 5 series of 15 repetitions (1 minute rest between series)<\/p>\n\n\n\n<p>5.Additional exercise if possible - pull-ups - 4 sets of 8 repetitions (1 minute break between sets) - 2 pull-ups and 2 pull-downs<\/p>\n\n\n\n<p><strong>WEDNESDAY 25.12.2024 - endurance:<\/strong><\/p>\n\n\n\n<p>20 minutes of continuous running (park, pitch)<\/p>\n\n\n\n<p>200 throwing entries for any technique or techniques in series of 20-50 repetitions - interval between series of 45 seconds<\/p>\n\n\n\n<p><strong>THURSDAY 26.12.2024 - force:<\/strong><\/p>\n\n\n\n<p>1.Forward arm bends (push-ups) - 5 series of 20 repetitions (1 minute rest between series)<\/p>\n\n\n\n<p>2.Forward bends from lying on your back (crunches) - 5 series of 30 repetitions (1 minute break between series)<\/p>\n\n\n\n<p>3. forward back - 5 series of 30 repetitions (1 minute interval between series)<\/p>\n\n\n\n<p>4. jump squat - 5 series of 15 repetitions (1 minute rest between series)<\/p>\n\n\n\n<p>5.Additional exercise if possible - pull-ups - 4 sets of 8 repetitions (1 minute break between sets) - 2 pull-ups and 2 pull-downs<\/p>\n\n\n\n<p><strong>FRIDAY 27.12.2024<\/strong><\/p>\n\n\n\n<p>300 throwing entries for any technique or techniques in series of 20-50 repetitions - breaks between series of 45 seconds<\/p>\n\n\n\n<p><strong>SATURDAY 28.12.2024 - force:<\/strong><\/p>\n\n\n\n<p>1.Forward arm bends (push-ups) - 5 series of 20 repetitions (1 minute rest between series)<\/p>\n\n\n\n<p>2.Forward bends from lying on your back (crunches) - 5 series of 30 repetitions (1 minute break between series)<\/p>\n\n\n\n<p>3. forward back - 5 series of 30 repetitions (1 minute interval between series)<\/p>\n\n\n\n<p>4. jump squat - 5 series of 15 repetitions (1 minute rest between series)<\/p>\n\n\n\n<p>5.Additional exercise if possible - pull-ups - 4 sets of 8 repetitions (1 minute break between sets) - 2 pull-ups and 2 pull-downs<\/p>\n\n\n\n<p><strong>SUNDAY 29.12.2024 - rest<\/strong><\/p>\n\n\n\n<p><strong>MONDAY 30.12.2024 - training at the club (Gwarna) 17.30-19.00 - technique<\/strong><\/p>\n\n\n\n<p><strong>TUESDAY 31.12.2024 - force:<\/strong><\/p>\n\n\n\n<p>1.Forward arm bends (push-ups) - 5 series of 20 repetitions (1 minute rest between series)<\/p>\n\n\n\n<p>2.Forward bends from lying on your back (abdominals) - 5 series of 30 repetitions (1 minute break between series.<\/p>\n\n\n\n<p>3. forward back - 5 series of 30 repetitions (1 minute interval between series)<\/p>\n\n\n\n<p>4. jump squat - 5 series of 15 repetitions (1 minute rest between series)<\/p>\n\n\n\n<p>5.Additional exercise if possible - pull-ups - 4 sets of 8 repetitions (1 minute break between sets) - 2 pull-ups and 2 pull-downs<\/p>\n\n\n\n<p><strong>WEDNESDAY 01.01.2025 - endurance:<\/strong><\/p>\n\n\n\n<p>20 minutes of continuous running (park, pitch)<\/p>\n\n\n\n<p>200 throwing entries for any technique or techniques in series of 20-50 repetitions - interval between series of 45 seconds<\/p>\n\n\n\n<p><strong>THURSDAY - training at the club 18.30-20.00<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>WTOREK 24.12.2024 \u2013 si\u0142a: 1.Ugi\u0119cia ramion w podporze przodem (pompki) \u2013 5 serii po 20 powt\u00f3rze\u0144 (1 minuta przerwy mi\u0119dzy seriami) 2.Sk\u0142ony w prz\u00f3d z le\u017cenia ty\u0142em (brzuszki) \u2013 5 serii po 30 powt\u00f3rze\u0144 (1 minuta przerwy mi\u0119dzy seriami. 3. Grzbiet w le\u017ceniu przodem \u2013 5 serii po 30 powt\u00f3rze\u0144 (1 minuta przerwy mi\u0119dzy seriami) [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3293,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aktualnosci"],"acf":[],"_links":{"self":[{"href":"https:\/\/makojudo.pl\/en\/wp-json\/wp\/v2\/posts\/3292","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/makojudo.pl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/makojudo.pl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/makojudo.pl\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/makojudo.pl\/en\/wp-json\/wp\/v2\/comments?post=3292"}],"version-history":[{"count":1,"href":"https:\/\/makojudo.pl\/en\/wp-json\/wp\/v2\/posts\/3292\/revisions"}],"predecessor-version":[{"id":3294,"href":"https:\/\/makojudo.pl\/en\/wp-json\/wp\/v2\/posts\/3292\/revisions\/3294"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/makojudo.pl\/en\/wp-json\/wp\/v2\/media\/3293"}],"wp:attachment":[{"href":"https:\/\/makojudo.pl\/en\/wp-json\/wp\/v2\/media?parent=3292"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/makojudo.pl\/en\/wp-json\/wp\/v2\/categories?post=3292"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/makojudo.pl\/en\/wp-json\/wp\/v2\/tags?post=3292"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}