RuneB Posted February 4, 2013 Report Share Posted February 4, 2013 (edited) Opvarmning Løb 5 min mave/ryg/liggende rotationer Tom stang Ol squat (paused og bounce) Træk DL mobilitet Træk balance Træk fra hæng tid: 20 min Ol squat 5X85 3X75 3X75 3X75 3X75 3X75 3X75 3X75 3X75 p: på minuttet. skal holde mig tilbage på hælene som altid usymmetrisk set forfra pågrund af min benlængde forskel En lille smule extension smerter, formentligt fordi jeg har båret rundt min på datter hele weekenden. no worries Et bens træning Overhead lunge 30 kg Overhead isometrisk lunge 30 kg Step ups og lidt single leg squat fra box Hanging leg raise 8 X 6, BW semi strakte ben Dagens artikler: Assistede jump training. "Research on Assisted Jump training suggests improvements in performance are seen as a result of increased of take off velocity" http://www.elitetrack.com/blogs/details/4556/ "During fatigue, the authors found that the ankle and knee reduced their contribution, while the hip moments increased its participation. This study agrees with our observations, and those of our partners that are using the force plate technology. For example, Kansas Basketball, has found RATE to be reduced during periods of heavy training or competition. These observations occur because the RATE of force is predominantly achieved by the ankle and knee joints". http://www.spartascience.blogspot.dk/2013/01/how-to-reduce-fatigue.html LOL en idiot! Kom igen Eric Cressey http://www.ericcressey.com/5-lose-fat-gain-muscle-get-strong-move-better-31 Her er hvordan man undgår at blive en bedre! http://www.flotrack.org/coverage/249744-Workout-Wednesday-Season-7 Endnu mere BS.. stop nu Crossfit! http://breakingmuscle.com/crossfit/it-s-crossfit-and-it-s-going-hurt "Results of training studies comparing power and strength training show that the most effective training method is contingent on the relative strength of the athlete. For example, in a study using relatively weak athletes who had an average 1RM squat of 1.3 times body weight, 10 weeks of either power or heavy strength training produced similar power improvements. Neither method was found to be significantly better for increasing power because the athletes were relatively untrained and will therefore respond to a wide range of stimuli. A second study compared the effect of power training in relatively strong athletes with an average 1RM squat of 1.9 times body weight and weak athletes with the average 1RM squat of 1.3 times body weight. Results showed that although both the strong and weak groups did the same power training, the stronger athletes had a much larger improvement in power output. " http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/966/Boost_Performance_by_Knowing_How_to_Boost_Power.aspx Participants in the study were trained college-aged women with previous athletic experience. There was a control group that only performed two 100-meter sprint tests, with 9 minutes rest in between. A treatment group performed two 100-meter sprint tests with the first one acting as a baseline time. Then they performed one set of four of a 4RM half back squat, rested nine minutes and ran the 100-meter sprint. Performing the pre-activation squats resulted in significantly faster 100-meter times with the treatment group averaging .20 of a second faster than their baseline times. The control group had no change in performance between the two tests. http://www.charlespoliquin.com/Blog/tabid/130/EntryId/876/Tip-254-Get-Faster-Increase-Sprint-Performance-with-A-Heavy-Complex-Warm-up.aspx Edited February 4, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
321 Posted February 4, 2013 Report Share Posted February 4, 2013 Heeey Rune!Jeg har længe gået og håbet på en log fra dig, og her kom den. Fedt, fedt, fedt!!! Gregers TF and Thorhauge 2 Quote Link to comment Share on other sites More sharing options...
Dr. Durden Posted February 5, 2013 Report Share Posted February 5, 2013 Fedt! Rune, kan du ikke give en broscience take-away for hver artikel/studie du linker til? Og hvorfor er Cresseys non-eccentric pull for conditioning en dårlig ide? Hans pointe er vel god nok - minimer stress, når du laver conditioning på off-days... Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 5, 2013 Author Report Share Posted February 5, 2013 landingen.. = stor eccentrics stress God ide med broscience take away.. jeg har ikke læst original artiklerne på alle.. så tænker dem mere sominspiriation... tør ikke rigtigt konkludere noget. men jeg lettere røven og læser original artiklerne. Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 5, 2013 Author Report Share Posted February 5, 2013 Og afsæt til greb er også belastende... Tænk på hvor hurtigt der skal udvikles kraft Dr. Durden 1 Quote Link to comment Share on other sites More sharing options...
Dr. Durden Posted February 5, 2013 Report Share Posted February 5, 2013 Så det er mest jumping pullup release, du idiotiserer og ikke selve princippet? Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 5, 2013 Author Report Share Posted February 5, 2013 princippet er vel fint nok.. kunne være meget fint i nogen sammenhæng. Ved nogen coaches bruger deep<br />water jogging udfra samme tankegang.. Så nej ikke princippet men selv øvelsen. Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 5, 2013 Author Report Share Posted February 5, 2013 (edited) OpvarmningLøb 5 min3 runder:skrå folde knive 20hyperextension (bent back) 20rygliggende bensving 20lateral squat 101 runde:medball rotation kast, højre 20medball rotation kast, venste 20medball overhead throw 20halvkneeling, rotation, højre 20halvkneeling, rotation, venste 20halvkneeling, extension 20Vl opvarmning, tom stangFront squat, pausedFront squat, dropClean dl mobilitetHang clean pullHang cleanTid: 20 minPress20,30,40 opv sæt5x455x455x45p3DB bench press5x15 tempo: 41X010x20 tempo: 41X010x20 tempo: 41X010x20 tempo: 41X0p1Chin ups5XBW 5XBW3XBW3XBWp3Pull down12X35 tempo: 4120 10X45 tempo: 412010X35 tempo: 412010X35 tempo: 4120p45sFace pull, overhead12X15 12X15 12X15 12X15 12X15 p15s- En lidt underlig variant der rammer min bagskulder og tvinger mig til at fokuser på at holde nakken i roDB Biceps curls12X912X912X95 min løb hjem Edited February 5, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 6, 2013 Author Report Share Posted February 6, 2013 (edited) Restitutions pas:Lidt cykling10 min løbNogen overheads squats (tom stang)Lidt jog og interval med en kunde.. Edited February 6, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 9, 2013 Author Report Share Posted February 9, 2013 (edited) D.8/02/2012 i Rebæk Søpark med Steven.Vl opvarmning med tom stang.BS (bounce og paused)Træk hængTræk balanceSG DL mobilitetFuldt trækTid: 20 min.Bænk press5x705x705x70p3Chin up (bredt greb)5533p3Havde travlt så stoppede her Edited February 9, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 11, 2013 Author Report Share Posted February 11, 2013 (edited) 11/02/2012 I Rebæk Søpark med Steven. OpvarmningEn rodet omgang:Agility drills, små hop og retnings skifteLidt VL træk og vendmave øvelsertid: 20 min.Press20,30,405X455X47,55X505X50p3Back Squat (BS)20,40,60,805X905X905X90p3Chin ups (bredt greb)555p3DB Biceps curls10X1010X1010X1010X1010X10 Edited February 11, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 12, 2013 Author Report Share Posted February 12, 2013 (edited) Restitutions pas10 min crosstrainer4 runder a 10 repsBack extensionSitupsLateral bend i hyperextensionIsometrisk split squat med cabel rotation5 min bakkegang5 min cykling Edited February 12, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 13, 2013 Author Report Share Posted February 13, 2013 (edited) Træning med Pt kunde. Kl.13:00Opvarmning:10 min jogBensvingKoordination a 20mFodvipKnæløft, et benStigningsløb 3 x 80mSprint: acceleration4 X 20m (min kunde kørt 8 stk, 100%) 90 % af maks.Dejligt at sprint lidt igen. Længe siden.Træning med Steven, Rebæk SøparkOpvarmning:Tom stang VL. Back squat (paused og bounced)Front squat (paused og bounced)Front squat dropTræk fra hængTid: 20 minDødløft60,80,90,1005X100god fartVL teknik, 30 kgFront Squat (fokus på at holde ryg og albuer)Front squat drop (samme)Træk fra hængBænkpress20,40,60,70,752X805X705X705X70p3Chin up (BW)5553p3Lateral raise10X1210X1010X1010X1010X10p1 Edited February 13, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 17, 2013 Author Report Share Posted February 17, 2013 (edited) Træning Østerbro d.15/02/2013Interval med PT kunde.10x150 (tid: 35) + 4 * 150 (tid -30) p40s + p45snemme interval får mig, Hastigheden passede med forfods løb, så har fået dejligt øm læggeTræning med Steven, Rebæk Søpark d. 16/01/2013Opvarmning, Tomg stang VL SquatTræk balanceTræk fra hængTræktid 15 minSkulderpressopv. 20,40,50,1x52,52x5x52,51x4x52,5p3Back squatopv. 20,40,60,80,902X1X952x5x951x95p+3RDL opv. 604x8x80p1Chin up558p3 Edited February 17, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 18, 2013 Author Report Share Posted February 18, 2013 (edited) ja.. der kommer ikke mange artikler. Beklager. Har lidt travlt. Start nye kunder op, massage hold og arbejder på at finde en klinik ogsåDagens træning. Vl teknik træning i IK99 med Tim og Karina som trænerOpvarmning3 runderarmstræk 20 V situps 20 rygstrækker 20Duck walks 2 X 10 mOverhead squat ca. 4 x 4 repsVL Teknik:Vend hop, strakt arm.fokus: land samme sted, hold armene straktFrivend til Front squatfokus: albuerne hurtigere på. Kom til at skifte Back squat ud Front squat, så jeg får mig vendet endnu mere til at have de albuer oppe. Vend boldfokus: ingen lyd, stang til kroppen/lige op, op på tå ikke hælkg, reps og sæt har jeg overhovedet ikke styr på. Næste gang bliver der skrevet ned under træningenBack Squat30,50,702x4x80og da jeg kom hjem, efter shakeChin ups866Er startede til VL så jeg kan lære at undervise i det. Virkelig lærerig træning idag. Ikke mindst sjovt Edited February 18, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 19, 2013 Author Report Share Posted February 19, 2013 Træning med PT kundeLidt øm i højre knæ. no worriesLøb 10 minBensvingKoordination (fodvip, et bens knæløft)3 X 80m stigningsløb- føles godt Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 21, 2013 Author Report Share Posted February 21, 2013 (edited) Træning i Crossfit center, med AndreasOpvarmningRandom cirquit:Jog 5 min5 X 10 armbøjninger3 X 20 hypers3 X 20 rygbøjninger3 X 20 v-situps3 X 10 glute ham situpsMedballStående rotation 2 X 10 Stående kuglestød 2 X 10Halv kneeling rotation 2 X 10Tid: 15 minVl teknik (tom stang)Spring med stang midt lår 6 x 4 Frivend (FV) med stang midt lår 6 x 3 FV med stang midt lår + benbøj 6 X 2+2 reps Vendbold 6 x 3 repsTid: ca. 1 timeTræk fat DL20, 40, 505 X 4 X 70kg Press20, 40, 503 X 52,55 X 504 X 504 X 506 X 408 X 30Chin ups6655MEGET LANG TRÆNING Edited February 21, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 25, 2013 Author Report Share Posted February 25, 2013 (edited) Opvarmning5 min jog2,5 min 100/100 submaximal sprint/jogMave+ryg+armstræk 3 runder Andegang 4 runder Vægtløftning/træk i IK Trækbalance 4-6 sæt x 4 reps Trækbold 4-6 sæt x 3-4 reps (råtræk) RT fra knæ 4-6 sæt x 3 reps - vi rundede omkring 35 kg som maksBen bagpå30,508X706X852X1004X100Ben foran, tempo 13104X6X50 Edited February 25, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 26, 2013 Author Report Share Posted February 26, 2013 (edited) OpvarmningMini cirquit: 3 runder af 20LungeAir squat V situpsRar (træk fat stiv benet dødløft) Vl teknik (tom stang)Spring med stang midt lår 6 x 4Frivend (FV) med stang midt lår 6 x 3 FV med stang midt lår + benbøj 6 X 2+2 reps tid: ?Bænkpres20, 40, 60, 703 X 5 X 753 X 3 X 60 ( 3 sek pause på brystet)Chin ups6653Db press102x8x17,52x8x12,5Face pulls?Curls12x108 x 12,510 x 10 Edited February 26, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted February 28, 2013 Author Report Share Posted February 28, 2013 (edited) Med Steven i IK Opvarmning: Mini cirquit: 3 runder af 20LungeAir squat V situps (med benløft rør hæle)Rar (træk fat stiv benet dødløft)hyper extension- stille og roligt Vægtløftning/træk i IK Trækbalance 6 sæt x 4 reps Trækbold 6 sæt x 3-4 reps (råtræk) RT fra knæ 6 sæt x 3 reps - rundede omkring 30 kg på sidst 2 sæt i være øvelse- trækbold føltes godt idag Træk fat DLBlev rodet og dårlig tekniskprøvede med 2 reps fra klods, endt på gulvet og rodet rundt i 1ener og frustrationer over teknikca.5 X 70-80 kg ss box jumps 5X3XBW Edited February 28, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted March 4, 2013 Author Report Share Posted March 4, 2013 (edited) Træning i IK 99Opvarmning: Mave+ryg+armstræk 3 runder Andegang 4 runder Trækbenbøjninger 4 runder Vægtløftning/StødFV + Benbøj 9 sæt x 2+2 reps (op til 50kg) Pushpres fra split 6 sæt x 4 reps OP fra split 4 sæt x 4 reps BS20,40,60,80,904,5,5 X 100 Edited March 4, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted March 5, 2013 Author Report Share Posted March 5, 2013 Træning i RebækOpvarmningMini cirquit. 3 runder af LungesAir squatStatisk hyperHoftebøjningerStrakt ben træk fat DLStatisk 1 bens glute bridge- lidt rodet da jeg måtte stop og tilbage igen og variered øvelser lidt og legede lidt rundt. anyways fik nogen gode ideerBænkpress5X752X75.. med pause på bryst.. synes ikke den kørt så stoppede sættet. var ikke rigtigt varm nokVLFV + ben foran 8 X 2 + 2 (optil 40 kg)Pushpress fra split 4 X 3 (træt så stoppede)Skulderpress3 X 5 X 50kgChin ups8,8,6Strict pull down4 X 12 X 6 stacks Quote Link to comment Share on other sites More sharing options...
RuneB Posted March 6, 2013 Author Report Share Posted March 6, 2013 (edited) VL med Tim IK 99Opvarmning 10 min jogduck walk 4 runderVL teknikClean + Push press fra split 8 X 1+ 2 reps (op til 40 kg)Stød 4 X 1 + 2 reps (op til 30 kg)Træk hiv/træk hiv til knæ ? X 2 + 2 reps (op til 80 kg)sæt er ca.Back Squat20,40,60,80,90,1002 X 5 X 90Mini cirquit6 X 6 hanging leg raises4 X 10m walking lunge Edited March 6, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted March 9, 2013 Author Report Share Posted March 9, 2013 (edited) Træning IK 99 med StevenOpvarmningnoget halv rodet:squatlunge/lungestrækv-situpsstrakt bens træk fat DLbent back straight leg DLduck walks 4 runderVL teknikTræk BalanceVend fra hæng + ben foranVend fra boks lige over knæ + ben foran (op til 60kg)Stem fra split stående (op til 40kg)Stød (op til 40kg)BS (teknik)20,40,60,802 X 2 X 90DL (teknik)40,8014 X 1 X 100 kg1 X 1 X 1102 X 1 X 1202 X 1 X 130lang opvarmning, langt og meget snaksaligt teknik pas. Meget lang træning. Men hyggeligt. Edited March 9, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
RuneB Posted March 11, 2013 Author Report Share Posted March 11, 2013 (edited) Vl i Ik 99Opvarmning10 min jog3 runder a 20: mave, ryg, armbøjninger4 runder andegangVl teknikTræk BalanceTræk fra knæ, med stop (op til 40kg)Træk fra gulv (op til 40kg)Front squat4 X 406 x 504 x 702 x 906 x 504 x 702 x 906 x 60Fremliggende leg Curl3x10x15 (dorsal flekteret ankel) 10x10 (plantar flekteret) Edited March 11, 2013 by RuneB Quote Link to comment Share on other sites More sharing options...
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