MOD,MovNat of days
每天的MovNat活動。
MOD 展現出自然運動如何串聯再一起成為一個完整的訓練。
他包含了MovNat Lv1 Lv2的許多技術基礎,同時運行的方式是Combo,連續不斷的移動身體或是移動物體,因為這是真實的身體能力。
這不是有氧,也不是無氧,他兩者皆是。需要連續不斷的活動能力,以及使用力量與爆發力的動作,而真實的運動與比賽確實也是結合兩者的活動。SAID原則
由三個環節所組成
Warm Up Mobility – 較輕重量移動物體,或是身體的活動度訓練
Skill – 一個較高難度的技術訓練
Combo – 結合以上,組合成連續不間斷的訓練。
操作順序是 Warm up組數全部做完,接著做SKill,最後做Combo
MOD1
M1 Monday
Guth解析:
下半身活動度與上推,上推的重點其實不是手,而是透過腿部的推蹬順勢把手往上推。而單邊負重深蹲,則是真正的負重深蹲。而自然界中很少有物體像槓鈴一樣那麼均勻等重,還剛剛好可以放在肩上,或是前負重深蹲掛在胸前用手指頭勾著。同時還是全蹲,挑戰你的協調和穩定與髖關節活動度。
最後Combo則是能量系統的訓練,兩個爆發力+剎車穩定的動作,緊接著配合跑步,消耗你所有的能量!
Warm Up Mobility –3 rounds
Kneeling to lateral half kneeling – 6x
Push Press – 6x 50lbs
Deep Squat – 6x
Skill – 4 rounds – each side
Shoulder Carry Squat 5x – 75lbs
Combo – 3 rounds
Backward Sprawl – 5x
Vertical Jump – 5x – 20inches
Run – 400m
M2 Tuesday
Warm Up Mobility – 3 rounds
Deadhang – 30sec
Kneeling to Lateral Half Kneeling – 5x
Backward Sprawl – 5x
Skill – 4 rounds
Deadlift 4x – 100lbs – rock/sandbag/uneven object
Combo – 3 rounds
Rotational Rocking – 2x – clockwise
Walking Split Squat – 20x each side
Rotational Rocking – 2x – counterclockwise
Chest Throw – 20x – 20lbs
M3 Wednesday
Warm Up Mobility – 3 rounds
Deadhang – 30sec
Rotational Rocking – 2x each direction
Overhead Throw – 10x
Skill – 4 rounds
Push Press – 5x – 100lbs
Combo – 3 rounds
Overhead Throw – 20x – 20lbs
Walking Split squat – 20x each side
Chest Throw – 20x – 20lbs
Hanging Knee Tuck – 20x
Split Jump – 20x – 4ft – for 1x1ft target
M4 Thursday
Warm Up Mobility – 3 rounds
Kneeling to lateral half kneeling – 6x
Foot Hand Crawl – 40ft
Pull-Up Hold – 20sec
Skill – 6 rounds each side
Shoulder Carry – 50ft – 100lbs
Combo – 3 rounds
Waist Carry – 60ft – 40lb object
Push Press – 6x – 40lb object
Shoulder Carry – 60ft – 40lb object
M5 Friday
Warm Up Mobility – 2 rounds
Tall Half-Kneeling to Kneeling – 5x
Kneeling to Lateral Half Kneeling – 5x
Deadhang – 10sec
Skill
Vertical Jump – 25x
Combo – 3 Rounds
Foot Hand Crawl – 20ft
Leg Swing Jump – 10x – 3ft
Deep squat – 10x
發表迴響