Jeg har gjort noen endringer siden forige måned, i bunden ligger fortsatt en periodisering basert på en Westside Barbell splitt, men med kun 3 ukentlige økter og variasjoner i baseøvelsene jeg makser i, så følte jeg at det ofte ble alt for lang tid mellom hver gang jeg kjørt en øvelse, noe som vil være negativt med tanke på nevral effektivitet – enkelt og greit å være god i øvelsene.
Av denne grunn har jeg nå godt over til et fullkroppsprogram, hvor jeg kjører en dag i uka med tung vektløfting (rykk eller støt), en dag med tung beintrening og en dag i uka med tung overkroppstrening, samt kjører ‘dynamic effort‘ i andre baseøvelser i samtlige tre økter.
For videoer av øvelsene, sjekk ut Eirik Sandvik sin øvelsesguide på atletiskutvikling.no.
Daglig:
- Dynamisk Oppvarming: Før/under/etter alle treningsøkter, 5-30 min;
– Dynamiske oppvarmingsøvelser.
– Skadeforebyggende og rehabiliterende øvelser.
– Egenmasasje.
– Tøying. - Dvs. Aktiveringsøvelser: før alle hovedøvelser.
- Dvs. Støtteøvelser og/eller TABATA: mellom/etter planlagte øvelser.
- Helseøvelser: Dvs. øvelser, egenmasasje og tøying fra tid til annen i løpet av dagen.
Annen Fysisk Aktivitet:
- Aktiveringsøkt
- Lett styrketrening (lette/eksplosive baseøvelser, teknikktrening, støtteøvelser, rehab/prehab)
- Tur (gange, ski, sykkel.)
- Kondisjonstrening
- Idrett (klatring, golf, slalom.)
Mandag: Kraft
- Rykk eller Støt: Ramp til 1RM.
- Beinøvelse: Ramp til MPP* (*ca 50-60 % av 1RM).
- Overkroppsøvelser: Ramp til MPP:
Press:
Dra: - Bulgarske utfall: Ramp til 6R-MLP* (*nesten maks).
Markløft
Onsdag/Fredag: Tung Bein
- Rykk eller Støt variant: Ramp til MPP.
- Beinøvelse: Ramp til 1RM eller 3RM.
- Overkroppsøvelser: Ramp til MPP:
Press:
Dra: - Turkish Get-Ups m/stang: Ramp til MLP.
Fredag/Onsdag: Tung Overkropp
- Rykk eller støt variant: Ramp til MPP.
- Beinøvelse: Ramp til MPP.
- Overkroppsøvelse: Ramp til maksløft:
Press: Ramp til 1RM eller 3RM:
Dra: Ramp til 5RM eller MR: - Landmines: Ramp til 6R-MLP.
Andre dager: Annen Fysisk Aktivitet eller hvile.
BASEØVELSENE: Jeg varierer mellom disse øvelsene.
Kraft: Rykk, støt.
Bein:Knebøy til boks, «Anderson Squats», Markløft, Markløft med ekstra ROM, Sumo Markløft, Sumo Markløft med ekstra ROM, Romanske Markløft, Sumo Rack Pulls, Knebøy, Frontbøy.
Press: Benkpress, Board Press, Floor press, Militærpress, Push-Press, Push-ups med strikk/kjetting, Push-ups m/klapp:
Dra: Omvendt roing, Roing m/stang, Chin-ups, Pull-ups.
Her er noen videoer fra mine løft:
Frontbøy:
Roing med stang:
Sumo markløft:
Ser godt ud 🙂
Dog, ville jeg køre overkrop imellem de 2 ben træninger 🙂
Ellers godt, simpelt og forhåbentligt effektivt ^^
Jeg trener skikkelig styrke kun 3 ganger i uka, da jeg har har vært langt mer utsatt for småskader og smerter når jeg har trent 4 eller flere ganger i uka, enn når jeg har trent kun 3 – så jeg kommer nok til å holde meg på 3 ganger i uka en stund nå og se hvordan det funker 🙂
Jeg snakkede ikke om flere træninger 🙂
men om at sige :
Uge 1:
Træning 1 : Tung ben
Træning 2 : Kraft.
Træning 3 : Tung overkrop 🙂
Sådan så du ikke køre 2 tunge i træk i samme uge 🙂
Sånn ja.. Føler ikke at det er noe problem, og det klassiske Westside oppsettet kjører også to tunge økter etter hverandre; http://www.t-nation.com/free_online_article/sports_body_training_performance/the_periodization_bible
Du holder bra rygg til å være tung mark! Nice nice. 🙂
Takk for det.. ‘dippingen’ av bekkenet i 122,5 frontbøyen er forøvrig ikke normalt for meg, skjedde ikke her; http://www.youtube.com/watch?v=3k8gZ5Ajayg
Det her var bra! Når du har jo den beste coachen når det kommer til teknikk! 🙂
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