Tenkte det var på tide med en liten oppdatering fra min egen treningsverdag..
1) Olympiatoppen: Jeg har startet å trene på Toppidrettssenteret, og er kjempefornøyd med det. Litt langt å kjøre (15-20 min uten trafikk), men mye bedre miljø og fantastisk utstyr 🙂
Toppidrettssenteret
2) Eksperimentering med «overreaching»: Overreaching, eller ‘overstrekking’ på Norsk, er et navn man bruker for det stadiet man når før overtrening. En planlagt periode med ‘overreaching’, etterfulgt av en periode med lavere intensitet eller total treningsfri, er en treningsstrategi som mange utøvere har benyttet seg av med god suksess. Jeg tester nå ut en slik treningsmetode, hovedsaklig fordi motivasjonen er på topp, og jeg har lyst til å trene hver dag.
Tung trening 🙂
Slik gjør jeg det: Tung trening hver dag, hver økt går opp til maks for dagen i Rykk, Støt, opp til 2-5 rep maks i en styrkeøvelse (f. eks press med frivekter) og en beinøvelse (knebøy og frontbøy annenhver dag). Dette kommer jeg til å kjøre helt til ytelsen begynner å dale betydelig nedover, jeg har satt en grense på 2 dager i strekk uten å nå minimum 90 % av mitt tidligere maks i minst en av hovedøvelsene (rykk, støt, knebøy eller frontbøy). Når jeg ikke lenger klarer å løfte 90 % av min maks, vil jeg altså ta et par dager treningsfri etterfulgt av noen dager med lettere trening (deload), målet er da er kroppen vil ‘superkompensere’ ved å bli sterkere enn noen gang.
Dette er en avansert treningsstrategi, beregnet for utøvere på langt høyere nivå enn meg, men jeg prøver likevel 😉
Min hjemmelagde løfteplattform. Gummimattene er gamle range matter fra Losby Golf - som jeg fikk gratis 🙂
3) Hagegym: Jeg har laget mitt eget lite ‘gym’ ute i hagen, med en hjemmelaget løfteplattform til vektløfting, en Eleiko vektløfterstang, vekstskiver (bumper plates) og mer utstyr på vei – inkl. turnreimer/ringer, flere vektskiver, ‘Ab Wheel’ og flere strikker/bånd.. Også har jeg naturligvis steiner å løfte på 🙂
Utendørstrening 🙂
4) Konkurranse: Jeg skal starte å konkurrere i vektløfting i løpet av sommeren, og har vurdert flere klubber; Oslo AK, Lørenskog AIK og Kraftsport IL. Det ser ut som jeg velger Kraftsport, og tar noen økter med denne karen på Olympiatoppen;
Hvordan går det med treningen din?
—
*** OPPDATERING PÅ ‘OVERREACHING’ ***
Graf for utviklingen etter en periode med 'overreaching'
Hans Martin er tøff!! 🙂
Yes, imponerende løft! Også har han jo drevet med dette siden han var tenåring, så har vel litt erfaring å dele, for å si det mildt.. 🙂
hvordan går der med «overreachingen» ? kunne tenke med å prøve det ut en gang, så lurte på hvilke resultater du har fått ut av der 🙂
Tung trening hver dag gikk bedre enn jeg hadde trodd, og jeg valgte å ikke holde på til jeg ikke lenger klarte 90 % 2 dager i strekk. Jeg kjørte maks for dagen i rykk, støt og bøy eller frontbøy fra og med 16. mai til og med 26. mai, og det var kun den siste dagen jeg hadde noe betydelig reduksjon i ytelsen. Før 26. mai lå jeg i forhold til tidligere maks på 86-100 % i rykk, 89-100 % i støt, 93-105 % i 3RM Frontbøy, og 98 % i knebøy. 26. mai tok jeg 71, 84 og 102 % i hendholdsvis rykk, støt og frontbøy, og etter dette tok jeg treningsfri fram til 1. juni, og ingen tunge dager før 3. juni, hvor jeg satt en ny pers med 72,5 (104 %) i rykk, etterfult av 100 og 102 % i støt og frontbøy. Neste tunge økt (6. juni) ble det 100 % i rykk, og ny pers i støt med 97,5 (103 %) og i 3R knebøy med 130 kg (102 %).
Graf for utviklingen: http://fredarn.com/blogg/wp-content/uploads/2011/05/screen-capture.png
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