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Development Of Methods Aimed At Students’ Strength And Speed Performance Improvement

Table 1:

Training exercises Weeks
1-2 3-4 5-6 7-8 9-10 11-12
Standing long jump, number × sets
1. Rising on toes on the right and left leg with the elevation of at least 10 cm 12х2 14х2 16х2 18х2 20х2 22х2
2. Jumping on toes as quickly as possible, 1-3 cm, without touching the support 10х2 12х2 14х2 16х2 18х2 20х2
3. Scissors jump, pushing away from the bench with the support leg 8х2 10х2 12х2 14х2 16х2 18х2
4. Squat jump, straightening with the arms up, back to crouch position 10х2 12х2 14х2 16х2 18х2 20х2
Total: 80* 96 112 128 144 160
Pull-ups for young men, number
Set 1 6 8 9 10 11 12
Set 2 5 6 7 8 9 10
Set 3 4 4 5 6 7 7
Set 4 3 3 4 4 5 5
Set 5 3 3 3 4 4 4
Total: 21 24 28 32 36 38
Falling leaf with legs fixed and hands behind the head for young women, number × set
1. Vertical pull-up 15х2 18х2 21х2 24х2 26х2 28х2
2. Vertical pull-up with left and right turns 16х2 18х2 20х2 22х2 24х2 26х2
3 Vertical pull-up within a time period of 30 seconds (at the end of a week) + +
4. Vertical pull-up within a time period of 45 seconds (at the end of a week) + +
5. Vertical pull-up within a time period of 60 seconds (at the end of a week) + +
Total: 62 72 82 92 100 108
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