mr Gautschi

Meso 4-2 2021-2022

Meso 4-2 'Get ready for the play-offs' program 2021-2022

Stretch

3 rounds.
10-30 sec per stretch.
Check the stretches of the youtube video.

Hip stretch 1

Hip stretch 2

1. Shooter pose

2. Arm up and down to lunge, rotate, hamstring (hold each position 5 sec)

3. Lying shoulder stretch hands high switch pressure - 2x 10 sec hold per side

Core/Handstand/W-u stuff

2 rounds

1. Jack knife set between legs plus head - 30sec

2. Bridge walk back and forth - 20sec

3. Handstand hip tap - 10x total

Shoulder

2 rounds

1. Dumbbell front raise to side - 8x

Bar only

2 rounds - 8 reps per exercise (unless stated otherwise)

1. Pull bar chest - 8x

2. Squat - 8x

3. Squat jump - 4x (no full jump)

4. Deadlift to toes plus pull - 4x

Strength

3 rounds (exercise 1, 2 and 3 back to back. Rest after exercise 3)

1. Squat - 3x
Wk 5 - 90kg

2. Squat jump - 4x
Wk 3 - 80kg

3. Single leg jump - 4x per leg
Wk 3 - 70cm

3 rounds (exercise 4, 5 and 6 back to back. Rest after exercise 6)

4. Deadlift - 3x
Wk 5 - 90kg

5. Snatch platform (bar is just below knee height) - 3x
Wk 5 - 35kg

6. Far jump - 4x (max jump)
Wk 5 - Distance?

2 rounds

7. Handstand push up jump wall - 4x (jump as high as possible)

8. Pull up around the world - 5x

2 rounds

9. Muscle up - 3x

10. Jack knife set between legs - 20x

mr Gautschi - 01/29/2022

Meso 1 2021-2022

Pre-season 2-1 2021-2022

Stretch

3 rounds.
10-30 sec per stretch.
Check the stretches of the youtube video.

Hip stretch 1

Hip stretch 2

1. Shooter pose

2. Side lunge, triceps, glute stretch (hold each position 5 sec)

3. Lying shoulder rotate - 8x

Core/Handstand/W-u stuff

2 rounds

1. Banana throw ball wall plus rotate - 30sec

2. Walking squat elastic - 8 steps left / 8 steps right

3. Handstand walk backwards - 10 steps (count right hand)

Shoulder

2 rounds

1. Dumbbell front to side raise plus rotate - 8x
Wk 41 - 6-7kg

Bar only

2 rounds - 8 reps per exercise (unless stated otherwise)

1. Pull bar chest

2. Lunges - 6x total

3. Deadlift to toes plus pull

4. Hang snatch - 4x

Strength

3 rounds (exercise 1 and 2 back to back. Rest after exercise 2)

1. Squat to lunge and back - 3x per leg
Wk 41 - 60kg

2. Jump side up on platform - 3x per leg
Wk 41 - 60cm

3 rounds (exercise 3 and 4 back to back. Rest after exercise 4)

3. Deadlift - 4x
Wk 41 - 95kg

4. Snatch - 3x
Wk 30 - 30kg
Wk 35 - 35kg

2 rounds

5. Dips 3-1 - 4x

6. Pull up side to side - 6x

2 rounds

7. Toes to bar bend twisted - 10x

8. Squat 3-2-1 to toes - 4x
Wk 41 - 70kg

mr Gautschi - 09/30/2021

Pre-season 2-1 2021-2022

Stretch

3 rounds.
10-30 sec per stretch.

1. Neck stretch plus rotate (both sides)

Move your head as far as possible towards your shoulder.

2. Shooter pose

3. Side lunge, triceps, glute stretch (hold each position 5 sec)

4. Shoulder stretch arms back - 20 sec

Core/Handstand/W-u stuff

2 rounds

1. Banana ball wall play around head - 30sec

2. Bridge feet far single leg hold - 4x 8 sec hold per leg (switch legs after 8 sec)

3. High plank tuck jump handstand 1/2 turn - 4x

Shoulder

2 rounds

1. Dumbbell front raise up - 10x
Wk 37 - 8kg

Bar only

2 rounds - 8 reps per exercise (unless stated otherwise)

1. Pull bar chest

2. Deadlift to toes plus pull

3. Push press to overhead squat - 4x

4. Hang snatch - 4x

Strength

3 rounds (exercise 1 and 2 back to back. Rest after exercise 2)

1. Squat down up to toes - 4x
Wk 35 - 70kg
Wk 37 - 75kg

Going up can be more explosive. But no pain!

2. Single leg jump on platform with arm swing - 3x per leg
Wk 35 - 80cm

3 rounds (exercise 3 and 4 back to back. Rest after exercise 4)

3. Snatch - 3x
Wk 30 - 30kg
Wk 35 - 35kg

4. Far jump - 4x (explosive and far!)

2 rounds

5. Lunge - 8x total
Wk 30 - 30kg
Wk 33 - 40kg
Wk 34 - 8x - 50kg
wk 37 - 60kg

6. Handstand push up - 5x

2 rounds

7. Pull up head next to the bar - 6x

8. Toes to bar bend twisted - 8x

mr Gautschi - 09/13/2021

Pre-season 2 2021-2022

Stretch

3 rounds.
10-30 sec per stretch.

1. Neck stretch plus rotate (both sides)

Move your head as far as possible towards your shoulder.

2. Shooter pose

3. Side lunge, triceps, glute stretch (hold each position 5 sec)

4. Shoulder stretch arms back - 20 sec

Core/Handstand/W-u stuff

2 rounds

1. Banana ball wall play around head - 30sec

2. Bridge feet far single leg hold - 4x 8 sec hold per leg (switch legs after 8 sec)

3. High plank tuck jump handstand 1/2 turn - 4x

Shoulder

2 rounds

1. Dumbbell front raise up - 10x
Wk 37 - 8kg

Bar only

2 rounds - 8 reps per exercise (unless stated otherwise)

1. Pull bar chest

2. Deadlift to toes plus pull

3. Push press to overhead squat - 4x

4. Hang snatch - 4x

Strength

3 rounds (exercise 1 and 2 back to back. Rest after exercise 2)

1. Squat down up to toes - 4x
Wk 35 - 70kg
Wk 37 - 75kg

Going up can be more explosive. But no pain!

2. Single leg jump on platform with arm swing - 3x per leg
Wk 35 - 80cm

3 rounds (exercise 3 and 4 back to back. Rest after exercise 4)

3. Snatch - 3x
Wk 30 - 30kg
Wk 35 - 35kg

4. Far jump - 4x (explosive and far!)

2 rounds

5. Lunge - 8x total
Wk 30 - 30kg
Wk 33 - 40kg
Wk 34 - 8x - 50kg
wk 37 - 60kg

6. Dips jump - 5x (if possible with weights)

2 rounds

7. Pull up head next to the bar - 6x

8. Toes to bar bend twisted - 8x

mr Gautschi - 08/29/2021

Holiday program 2021-2022

Stretch

3 rounds.
10-30 sec per stretch.

1. Neck stretch plus rotate (both sides)

Move your head as far as possible towards your shoulder.

2. Lunge to quadriceps stretch - hold each position 5 sec

3. Squat rotate plus seal and hamstring stretch - hold each position 5 sec

4. Shoulder stretch arms bend back - 20 sec

Core/Handstand/W-u stuff

2 rounds

1. Banana legs swim high arms high - 30sec

2. Bridge walk back and forth - 20 sec

3. Handstand burpee - 4x total

Shoulder

2 rounds

1. Push up position arm raise front - 14x total (body straight, arm as high as possible)

Strength

3 rounds (exercise 1 and 2 back to back. Rest after exercise 2)

1. Pistol squat - 6x per leg

2. Single leg far jump (full!) - 5x per leg

3 rounds (exercise 3 and 4 back to back. Rest after exercise 4)

3. Single leg hip bend - 8x per leg (explosive up)

4. Jump side to side - 8x total (full jump)

2 rounds

6. Handstand push up (fast up) - 5x

7. Walking lunge - 12x total

8. Pull up hips to bar - 6x (if you can do pull ups)

Jump Rope

1. Normal Jump Rope - 2x 1 minute

2. Jump Rope Knee Lift - 1x 1 minute

3. Jump Rope Double Under - 20x total

Burpees
Push yourself off the floor as high as possible when you go up.
Jump as high as possible (every time!)

Burpees jump knees tuck 6x - 5 sets

mr Gautschi - 07/31/2021

Off-season 4 2021-2022

Off-season 2021-2022

Notes:
- Play tennis!

Stretch

3 rounds.
10-30 sec per stretch.

1. Neck stretch (both sides)

Move your head as far as possible towards your shoulder.

2. Shooter pose

3. Lunge hand on the floor rotate (hold each position 5 sec)

4. Shoulder stretch arms bend back - 20 sec

Core/Handstand/W-u stuff

2 rounds

1. Push up position ball switch hands - 20 sec (you can use a medicine ball)

2. Walk back and forth - 20 sec

3. Handstand shoulder tap - 10x total

Shoulder

2 rounds

1. Dumbbell front raise up - 8x (if no pain!)

Bar only

2 rounds - 8 reps per exercise (unless stated otherwise)

1. Pull bar chest

2. Back squat elbows front squat

3. Deadlift to toes plus pull

Strength

3 rounds

1. Squat 3-2-up to toes (try explosive, but no pain) - 6x
Wk 26 - 50kg
Wk 27 - 55kg
Wk 29 - 60kg

Going up can be more explosive. But no pain!

2. Pull up mixed grip - 6x

4 rounds deadlift / 3 rounds push up (if no pain)

3. Deadlift - 8x
Wk 28 - 75kg

4. Push up - 12x

2 rounds

5. Lunge - 6x total

6. Leg raise floor support ball around the world (use a medicine ball) - 5 rounds left, 5 rounds right

Bike Cardio 10-30 minutes (depands on the time you have left)

mr Gautschi - 07/16/2021

Off-season 3 2021-2022

Off-season 2021-2022

Notes:
- Play tennis!

Stretch

3 rounds.
10-30 sec per stretch.

1. Neck stretch (both sides)

Move your head as far as possible towards your shoulder.

2. Shooter pose

3. Side lunge, triceps, glute stretch (hold each position 5 sec)

4. Lying shoulder stretch - 8x (back and forth is 1)

Core/Handstand/W-u stuff

2 rounds

1. Push up position ball switch hands - 20 sec (you can use a medicine ball)

2. Walk back and forth - 20 sec

3. Handstand agility backwards - (or 10 steps. Count one hand)

Shoulder

3 rounds

1. Dumbbell front raise to side - 8x

Bar only

2 rounds - 8 reps per exercise (unless stated otherwise)

1. Pull bar chest

2. Overhead squat

3. Deadlift to toes plus pull

Strength

3 rounds

1. Squat 3-2-up to toes (try explosive, but no pain) - 6x
Wk 26 - 50kg
Wk 27 - 55kg

Going up can be more explosive. But no pain!

2. Pull up mixed grip - 6x

4 rounds deadlift / 3 rounds handstand push up

3. Deadlift - 8x
Wk 28 - 75kg

4. Handstand push up (if no pain!) - 6x

2 rounds

5. Overhead squat - 6x

6. Leg raise floor support ball around the world (use a medicine ball) - 5 rounds left, 5 rounds right

Bike Cardio 10-30 minutes (depands on the time you have left)

mr Gautschi - 06/28/2021

Off-season 2 2021-2022

Off-season 2021-2022

Notes:
- Play tennis!

Stretch

3 rounds.
10-30 sec per stretch.

1. Neck stretch (both sides)

Move your head as far as possible towards your shoulder.

2. Shooter pose

3. Side lunge, triceps, glute stretch (hold each position 5 sec)

4. Lying shoulder stretch - 8x (back and forth is 1)

Core/Handstand/W-u stuff

2 rounds

1. Gymball push up position knees to chest - 8x

2. Single leg bridge - 12x per leg

3. Handstand agility sideways - (or 10 steps per side. Count one hand)

Shoulder

3 rounds

1. Dumbbell front raise to side - 6x

Bar only

2 rounds - 8 reps per exercise (unless stated otherwise)

1. Push press bar neck

2. Pull bar chest

3. Side lunge

4. Deadlift to toes plus pull

Strength

4 rounds squat / 3 rounds pull up

1. Squat 3-1-up (down in 3, hold, up not explosive) - 8x
Wk 18 - 50kg
Wk 21 - 55kg
Wk 24 - 60kg

Going up is not explosive!

2. Pull up mixed grip - 6x

4 rounds deadlift / 3 rounds handstand push up

3. Deadlift - 8x
Wk 17 - +/- 65kg
Wk 19 = 50kg
Wk 20 = 55kg
Wk 21 = 65kg
Wk 25 = 80kg

4. Handstand push up (if no pain!) - 5x

2 rounds

5. Jack knife straight side - 20x total per side

6. Leg raise floor support ball around the world (use a medicine ball) - 5 rounds left, 5 rounds right

Bike Cardio 10-30 minutes (depands on the time you have left)

mr Gautschi - 06/05/2021

Off-season 1-2 2021-2022

Off-season 2021-2022

Notes:
- Play tennis!
- Sets Squats and Deadlift to 4 starting week 20

Stretch

3 rounds.
10-30 sec per stretch.

1. Neck stretch plus rotate

Move your head as far as possible towards your shoulder and rotate your with your chin towards your other shoulder.
Stay standing upright.

2. Shooter pose

3. Side lunge plus glute stretch (hold each position 5 sec)

4. Rotate shoulder stretch - 8x (back and forth is 1)

Core/Handstand/W-u stuff

2 rounds

1. Banana legs swim arms high - 30 sec

2. Squat side walk elastic - 8x per leg

3. Handstand step back and forth - 2x (back and forth is 1)

Shoulder

3 rounds

1. Dumbbell front raise up - 12x

Bar only

2 rounds - 8 reps per exercise (unless stated otherwise)

1. Press bar neck

2. Pull bar chest

3. Squat

4. Deadlift

Strength

4 rounds squat / 3 rounds pull up

1. Squat 3-1-up (down in 3, hold, up not explosive) - 8x
Wk 18 - 50kg
Wk 21 - 55kg

Going up is not explosive!

2. Pull up head next to the bar - 6x total (you can use weights, but only if no pain in shoulder)

4 rounds deadlift / 3 rounds dips

3. Deadlift - 8x
Wk 17 - +/- 65kg
Wk 19 = 50kg
Wk 20 = 55kg
Wk 21 = 65kg

4. Dips (you can use weights if necessary and no pain) - 6x

2 rounds

5. Side lunge and back (as low as possible, feet flat on the floor, back doesn't have to be straight) - 12x total

6. Jack knife straight side - 20x total per side

Bike Cardio 10-30 minutes (depands on the time you have left)

mr Gautschi - 05/24/2021

Injury recovery 1-2 2020-2021

Notes:
- If pain, stop the exercise and let me know

Stretch

3 rounds.
10-30 sec per stretch.

1. Neck stretch plus rotate

Move your head as far as possible towards your shoulder and rotate your with your chin towards your other shoulder.
Stay standing upright.

2. Shooter pose

3. Squat stretch plus rotate - 4x (hold each position 5 sec)

4. Lying shoulder rotate - 6x (back and forth is 1)

Keep elbow and wrist against the wall.

5. Shoulder stretch hands back

Core/Handstand/W-u stuff

2 rounds

1. Jack knife cycle straight - 16x

2. Wall sit - 30-60 sec

3. Push up - 12x

Shoulder

2 rounds

1. Dumbbell front raise above shoulder - 12x (low weight)

2. Handstand shoulder tap - 10x total

Strength

3 rounds

1. Overhead squat - 8x

2. Pull up head next to the bar - 5x

3 rounds

3. Stiff legged deadlift - 5x

4. Overhead press - 8x

Cardio Bike - Hill program 20 minutes

mr Gautschi - 12/29/2020

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