E-Sporting Coach: Strength Endurance Session
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ScribdTranslationsE-Sporting Coach: Strength Endurance Session
Translated by
ScribdTranslationsE-SPORTING-COACH www.e-s-c.
fr
Period / Date Session S1-1 Type
Label Endurance de force
Duration 1h 30 Athlete(s)
Place Gym Preparatory E-SPORTING-COACH
Warm-up 15 minutes End of session 15 minutes
Workshops X Bounces Muscle strengthening
Movements General games Stretching X
String Specific games Return to calm X
Muscle movements Active stretching
Workshop / Exercise Reps. Sets Rest
1 Shoulders 3 to 5 15 to 20 30 to 30 seconds to
Developed in front 50% 1mn
average speed
alternative: neck development
2 Biceps 3 to 5 15 to 20 30 to 30 seconds to
Bar Z 50% 1min
average speed
alternative: bicep machine
3 Pectorals - triceps 3 to 5 15 to 20 30 to 30 seconds at
Bench press 50% 1mn
average speed
inclined dev
4 Dorsaux 3 to 5 15 to 20 30 to 30 seconds at
Vertical draw 50% 1mn
average speed
alternative: chest pull
5 Plank 3 to 5 10 to 15 10sec to 30sec
Static hold 30 seconds 10 seconds
6 Mussels 3 to 5 15 to 20 30 to 30 seconds to
Calf machine 50% 1mn
average speed
Repetitions can be replaced by 30-second effort intervals.
The sets, weights, and rest times will increase over the weeks.