Utgave 71 – I denne utgaven:
– The Dirt on Clean Eating (av Alan Aragon)
– Long Live the Overhead Press (av Mike Robertson)
– 5 Drills That Are Better Than the Prowler (av Nick Tumminello)
– Understanding and Managing Fatigue (av Eric Cressey)
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Ukas sitat:
“You don’t become a pianist by practicing the flute”
– Ivan Abadjaev, treneren som brakte Bulgarerne til toppen i vektløfting.
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The Dirt on Clean Eating: En flott artikkel av Alan Aragon om ‘dirty’ og ‘clean’ spising, fleksibel slanking mm.
Frukt - 'rent' eller 'møkkete' mat?
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Long Live the Overhead Press: En fantastisk artikkel av Mike Robertsom for T-Nation om skulderpress. Skulderpress er en fantastisk øvelse, men mange er dessverre ikke i fysisk stand til å utføre dem korrekt og trygt, her forklarer Mike hvorfor, og hva man kan gjøre for å fikse det.
Xiaojun Lu - en av verdens beste vektløftere
Også har du meg da 😉
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5 Drills That Are Better Than the Prowler: En flott artikkel av Nick Tumminello med 5 gode alternativer til ‘Prowleren’ for kondisjonering.
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Understanding and Managing Fatigue: En flott artikkel av Eric Cressey om overstrekking, overtrening mm., og hvordan man som en trener vurderer og behandler det.
Et lite utdrag: «In their classic review, The Unknown Mechanism of the Overtraining Syndrome, Armstrong and VanHeest discussed the importance of differentiating among overload, over-reaching, overtraining, and the overtraining syndrome (OTS). They defined the terms as follows:
– Overload – “a planned, systematic, progressive increase in training stimuli that is required for improvements in strength, power, and endurance”
– Over-reaching – “training that involves a brief period of overload, with inadequate recovery, that exceeds the athlete’s adaptive capacity. This process involves a temporary performance decrement lasting from several days to several weeks.”
– Overtraining – training that “exceeds over-reaching and results in frank physiological maladaptation(s) and chronically reduced exercise performance. It proceeds from imbalances between training and recovery, exercise and exercise capacity, stress and stress tolerance; training exceeds recovery, exercise exceeds one’s capacity, and stressors exceed one’s stress tolerance.”
– Overtraining Syndrome (OTS) – “a set of persistent physical and psychological symptoms that occur subsequent to prolonged application of heavy training loads. The critical diagnostic factor is a chronic decrease in performance, not simply the existence of SAS [signs and symptoms].”»
Referanse: Armstrong LE, VanHeest JL. The unknown mechanism of the overtraining syndrome: clues from depression and psychoneuroimmunology. Sports Med. 2002;32(3):185-209. Pubmed.
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