FORCE & VITESSE : FICHE INDIVIDUELLE

NOM :
EXERCICES

SEANCES
1à3

SEANCES
4à6

SEANCES
7à9

SEANCES
10à13

1
DATES

FORCE
GAINNAGE

BRAS

JMBES

ABDOS

1 GAINAGE VENTRAL

2 X 35"

3 X 35"

4 X 35"

3 X 45"

SERIES
REPETITIONS

2 GAINAGE LATERAL

2 X 35"

3 X 35"

4 X 35"

3 X 45"

SERIES
REPETITIONS

3 GAINAGE DORSAL

2 X 35"

3 X 35"

4 X 35"

3 X 45"

SERIES
REPETITIONS

1 POMPAGES

3 X 15

4 X 15

3 X 20

4 X 20

SERIES
REPETITIONS

2 RETABLISSEMENT ARRIERE

3 X 15

4 X 15

3 X 20

4 X 20

SERIES
REPETITIONS

3 FENTE

2 X 35"

3 X 35"

4 X 35"

3 X 45"

SERIES
REPETITIONS

4 FLEXION

2 X 35"

3 X 35"

4 X 35"

3 X 45"

SERIES
REPETITIONS

5 CHAISSE

2 X 35"

3 X 35"

4 X 35"

3 X 45"

SERIES
REPETITIONS

6 MOLLETS

2 X 35"

3 X 35"

4 X 35"

3 X 45"

SERIES
REPETITIONS

1 CRUNCH

3 x 20

4 X 15

4 X 20

5 X 20

SERIES
REPETITIONS

2 CRUNCH OBLIQUE

3 x 20

4 X 15

4 X 20

5 X 20

SERIES
REPETITIONS

3 PORTEFEUILLE

3 x 20

4 X 15

4 X 20

5 X 20

SERIES
REPETITIONS

4 ROTATION BUSTE

3 x 20

4 X 15

4 X 20

5 X 20

SERIES
REPETITIONS

5 OBLIQUE CROISE

3 x 20

4 X 15

4 X 20

5 X 20

SERIES
REPETITIONS

1 SAUTS ET SPRINT

3X

4X

5X

6X

SERIES
REPETITIONS

2 SAUTS ET MAINTIEN

3X

5X

7X

9X

SERIES
REPETITIONS

3 SQUAT HOP

2X8

3 X 10

4 X 12

5 X 12

SERIES
REPETITIONS

4 STEP

2 X 30

3 X 30

4 X 30

5 X 30

SERIES
REPETITIONS

5 THRUST UP

2 X 30

3 X 30

4 X 30

5 X 30

SERIES
REPETITIONS

6 CHAISE + MULTIBONDS

6X

7X

8X

9X

SERIES
REPETITIONS

7 FOULEES BONDISSANTES

3X

4X

5X

6X

SERIES
REPETITIONS

VITESSE/EXPLOSIVITE

2

3

4

5

6

7

8

9

10

11

12

13