For noen uker siden skrev jeg litt om mine personlige målsetninger for treningen min dette året, som i første omgang blant annet går ut på en vektnedgang fra 74,5 kg til 68 kg, før de siste 6 kiloene (før konkurranse i 62 kg klassen) droppes på en uke, hovedsaklig som vannvekt.
I dag tenkte jeg å skrive litt om hvordan jeg tenker å gjøre dette, og hvordan det har gått i de første 3 ukene…
Kostholdet – 1/2 kg vektnedgang i uka: Jeg har valgt å ta sikte på ca 1/2 kg vektnedgang i uka i 10 uker, for så å avslutte dietten med 1 uke PSMF og dropping av vannvekt. Totalt 11 uker skal dietten min ta. Etter 3 uker ligger jeg akkurat der jeg skal med 73 kg.
Jeg har laget et spesifikt kostholdsprogram som jeg i hovedsak følger, men jeg har absolutt rom for endringer og spiser ikke nøyaktig det samme hver eneste dag. Jeg har også ‘refeeds’ fra tid til annen, men ikke hver uke, og ikke planlagt på forhånd. Programmene følger nedenfor. Kalorier og karbohydrater holdes relativt høyt 3 dager i uka; de samme dagene som jeg har mine tyngste treningsøkter.
Måltidene er strukturert rundt periodisk faste. Mye er inspirert av Martin Berkhan og hans Leangains Guide.
Treningen – Glenn Pendlay og ‘Bulgarsk’-inspirert trening for vektløfting: Jeg trener nå 6 dager i uka; 3 tunge og 3 ‘eksplosive’ økter i uka. Treningsprogrammet følger:
Forklaringer:
– Ramp = gradvis økning fram til toppvekt – alle sett så eksplosive som mulig.
– MLP = Max Load Point -> Nesten maks (ca 80-90 % av 1RM)
– MFP = Maks Force Point -> Eksplosivt (ca 70 % av 1RM).
– 1RM: Absolutt 1-rep maksløft.
A: Man, ons, fred: Max Effort
– Dynamisk oppvarming: 5 min.
– Aktiveringsøvelser: Mellom sett.
- Snatch: Ramp til Max Effort:
- Clean & Jerk: Ramp til Max Effort:
- Bein: Roterer øvelse hver økt.
– Bulgarske Utfall, Ramp til 5RMLP:
– Knebøy, Ramp til 3RMLP:
– Markløft med ekstra ROM, Ramp til 5RMLP:
– Knebøy til boks, Ramp til 3RMLP:
– Sumo Markløft: Ramp til 1RM: - Sirkeltrening: Forskjellige varianter, antall rotasjoner avhenig av dagsform.
– Push-ups – Rehab/Prehab:
– Chin-ups – Egenmasasje:
– Core/mage – Tøying:
B: Tirs, tors, lør: Dynamic Effort
– Dynamisk oppvarming: 5 min.
– Aktiveringsøvelser: Mellom sett.
- Snatch støtteøvelse: Roterer øvelse hver økt. Ramp til MFP:
– Snatch from hip:
– Overhead Squat:
– Snatch from knee: - Clean & Jerk støtteøvelse: Roterer øvelse hver økt. Ramp til MFP:
– Clean from hip:
– Push-Press:
– Clean & Jerk from knee: - Sirkeltrening: Forskjellige varianter, antall rotasjoner avhenig av dagsform.
– Push-ups – Rehab/Prehab:
– Chin-ups – Egenmasasje:
– Core/mage – Tøying:
Fredag: Først Snatch og Clean & Jerk, så en improviserende økt fra Eirik Sandvik, i stedet for Bein og Sirkeltrening.
Annen Fysisk Aktivitet: I tillegg til treningen er jeg i lett fysisk aktivitet så og si hver dag, med sikte på nærmere 2 timer snitt hver dag. Dette er ganske mye, men intensiteten er såppas lav at det ikke går utover innhentingen fra treningsøktene til noen betydelig grad. Poenget med all denne aktiviteten er todelt. Fysiologisk; økt energiforbruk og en faktisk økning i NEAT under dietten, og psykologisk; mindre tid til inaktivitet og TV-titting gjør dietten enklere å følge. Å sitte å se på TV eller gjøre andre ‘inaktive aktiviteter’ gjør det definitivt vanskeligere å følge en diett. Jo ‘dårligere tid’ du har, jo lettere blir det å følge dietten. Relevant til dette kan jeg anbefale artiklene ‘For mye sitting kan være skadelig for din helse‘ og ‘Aktivitet utenom trening er omvendt korrelert med hvor mye du legger på deg igjen, etter en slankediett‘, fra Verdt å lese utgave 15.
Eksempler på lett fysisk aktivitet:
- Tur (gange, ski, sykkel).
- Idrett (golf, klatring, slalom).
- Lett styrketrening («Dynamic Effort» økt, kroppsvekttrening, aktiveringsøkt, teknikktrening, støtteøvelser, og/eller rehab/prehab).
- Kondisjonstrening (løping, sykling, TABATA, Prowler, fjellturer).
Så; slik vil mitt kosthold og min trening se ut framover. Har du satt deg noen konkrete målsetninger? 🙂
har ikke satt meg noe helt konkret,bare svevende.
Wow! Det får en si. Virkelig sterke målsettninger til vektreduksjonen din.Med dette treningsregimet, klarer du å oppnå 62kg- klassen kjempe lett.Lykke til! 🙂
Ps: Hva gjør man i TABATA og Prowler?
Hvor høy er du Fredrik? 63 kilo høres bare så lite, men det kommer jo alltids an på høyden 🙂
Så du tok over 160 i markløft nå, det er jo veldig bra med tanke på vekten du har nå, om du ikke mister mer enn 10-15 % muskelmasse på denne dietten så bør du ligge godt an.
Br
Erik
Interessant! Noen raske spørsmål rundt dietten.
1. Hvorfor så mye frukt mellom 21.00-01.00?
2. Over halvparten av karbohydratinntaket ditt på treningsdager er fra frukt o.l., burde du ikke i teorien prøve å holde fruktoseinntaket lavt?
Lykke til! 🙂
Og hvilket program er det du har brukt til planleggingen? 🙂
Sporty: Takk for det! 🙂
– Tabata: http://sandvikstraining.com/styrketrening-avslutt-tabata-kom-i-form/
– Prowler: http://www.youtube.com/user/EirikSandvik#p/search/3/aEYGXjgkHtM
Erik: 173, tror jeg – står det i passet 😉
Takker 🙂
Chris: Fordi jeg ønsker et relativt høyt karbohydratinntak på disse dagene, og frukt har lavere energitetthet enn stivelsesbaserte matvarer, og gir meg dermed med mat og bedre metthetsfølelse.
Når jeg gjelder fruktose, så finnes jeg ikke redd for det. En ting å merke seg at at forskningen tydelig viser at en kombinasjon av glukose og fruktose ser ut til å være det beste til å fylle opp glykogenlagrene raskest mulig.
For mer info om fruktose kan jeg anbefale det nederste avsnittet her: http://fredarn.com/blogg/2011/01/27/dynamic-effort-%E2%80%93-nar-du-vil-ha-eksplosiv-fremgang-mm-trening-verdt-a-lese-utgave-33/
Kan du skrive mer detaljert om hvordan du planlegger å droppe vannvekt også? Ser ut som om den siste uka gir ganske drastiske forandringer, mulig noe slikt ville vært aktuelt for meg selv når sommeren nærmer seg.
Jeg kommer til å skrive mer detaljert om dette etter jeg har gjort det.
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