Sport-Sys advanced training system
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      • example 5000, 8000-12000 m training
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    • curriculum

exercises

45 - half squat

77- sit up  (abdominal legs bend)

148 - alternated jumps [m]
.
48 - Set up

78 -  abdominal rotation

149 - continuated jumps [m].
50 - half jump squat

80 - Dorsal

150 - double jumps [m]
.
52 - alternately jump

83 - Obliques

159 - Skipp
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