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#1 No6bach

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Indsendt 5. oktober 2006 - 20:45

No6bach's træningslog

Update d. 22 februar 2007
...............................................
Der er sket en del nyt, så tænkte det ville være på sin plads med en opdatering.

For det første er jeg kommet i gang med at træne med KB's. En træningsform jeg er meget begejstret for!

For det andet har jeg lavet mig en 50 kg's sandsæk. Et glimrende redskab, jeg håber at få mere tid til i fremtiden.

Sidst men ikke mindst har jeg fået øjnene op for grebstræning.

Alt dette betyder dog ikke, at den traditionelle styrketræning bliver lagt på hylden. Den vil blot blive nedprioriteret
................................................

Info:
Alder: 22
Højde: 189 cm
Vægt: Svinger mellem 92-94 kg
Træningserfaring: ca. 4 år

Så skal der føres log!

Er pt ved at ændre mine træningsrutiner, så håber på støtte og vejledning i loggen.

For fire år siden havde jeg aldrig dyrket andet styrketræning end arm- og mavebøjninger. En kammerat introducerede mig for et primitivt lokale, og jeg var solgt.. :wub:

Så gik de næste tre år med lystig diskopump og protein an mas. Gainede selfølgelig en del muskelmasse men også fedt. Blev lidt mere "tung i røven" og fodbold "karrieren" stoppede inden den gik igang.. (spiller serie 4 nu :blush: )

Så opdagede jeg MOL (og div. andre sider)

Efterhånden som jeg fik mig pløjet igennem flere og flere artikler, fandt jeg ud af min træning måske ikke var helt god nok.
Så et stykke tid har den stået på fullbody med flerledsøvelser to gange om ugen.

Nye mål

Større eksplosiv hastighed. (Dvs spurter på 50-70 meter)
Større springstyrke (Plyometrisk??)
Øget smidighed (Stretching??)
Bedre kondition
Være i stand til at lave en veludført pistol (Ond ond øvelse)
Øge antal veludførte chins (5 i ribbe med friktion. Det er fandme ringe!! :nonono: )
Bibeholde 105 kg 1RM i bænk
Øge styrke i dødløft (har ikke løftet max)

Det var vist ca det. Er meget åben overfor forslag til hvordan træningen kan sættet sammen, da jeg bevæger mig i områder jeg har knap så meget forstand på.

Alt for denne gang.

/No6bach


Bookmarks i loggen
Program (Passer i øjeblikket ikke)
HwaRangDo Smidighestræning
Den første Pistol
Kettlebell instuktion


Dette indlæg er blevet redigeret af No6bach: 17. juli 2014 - 15:30

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That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#2 No6bach

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Indsendt 6. oktober 2006 - 14:07

Snuppede en omgang almindelig styrketræning, da det nye program endnu ikke er færdigt.

Chins 2x5 + 1x4. Den sidste smuttede :mad:
Bænk (eksplosiv) 5x5 65 kg. Ret let. Tror der skal lidt mere på næste gang
Hyperextension 3x8
Dødløft 5x5 55 kg. Heller ikke særlig hårdt. Er bare lidt nervøs for at smide flere kg på endnu.
Yates Row (eksplosiv) 5x5 40 kg.
DB incline 3x18 kg (i hver hånd)
Standing calf raise 3x8 100 kg kiks på Smith Stativet
6 sæt af div mave imellem de andre øvelser

Ganske stille og roligt. Man skal jo heller ikke slide sig helt ned inden weekenden :cool:

/No6bach
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#3 No6bach

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Indsendt 9. oktober 2006 - 17:56

Dagens træning:

Chins 3x5. Lidt bedre i dag
Bænk 5x5 85 kg. Liidt presset til sidst..
Db wristcurl 3x8 5 kg
Standing calf raise 4x8 100 kg. Brændte lidt.
Db rear delt row (eksplosiv) 3x8 20 kg. God fornemmelse

12 min løb med stigende intensitet. Dejligt :smile:
4 mins roning
Strækøvelser

Programmet for min "nye" træning skulle gerne komme i aften

/No6bach
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#4 No6bach

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Indsendt 9. oktober 2006 - 19:37

DET NUVÆRENDE PROGRAM (Altid opdateret)

Mandag: Styrketræning (Dag 1)

Tirsdag: HwaRangDo + Spinning

Onsdag: Styrketræning (Dag 2)

Torsdag: HwaRangDo + Indendørs fodbold

Fredag: Fri/Styrke (Skiftevis Dag 1-2 uden DL cyklus) + HwaRangDo

Weekend: Indendørs fodbold + Hurtighedstræning



Dag 1
Opvarmning

Chin-Ups
3x7 BW

Dødløft (Dynamisk)
TJ's Single Cyklus

Bænkpres med smalt greb
5x5 70 kg.

Supported Pistols
3x5x2

Yates Row
5x5 50 kg.

Military Press
5x5 45 kg.

Mave


Dag 2
Opvarmning

Chin-Ups
3x7 BW

Dødløft (Tung)
TJ's Single Cyklus

DB Military Press
5x5 20 Kg

DB BOR
5x5 2x24 kg

Push-ups med hævede fødder
6x10 BW

Pistols m. vægtskive under fod

Bulgarian Split Squat
5x5 32.5 kg

Mave



Kommentarer er stadig meget velkomne!! :smile:


/no6bach

Dette indlæg er blevet redigeret af no6bach: 10. januar 2007 - 18:08

That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#5 No6bach

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Indsendt 10. oktober 2006 - 19:51

Så fik jeg første spinning time i benerne..

Vi har tre trin i centeret. Jeg valgte trin to for en sikkerheds skyld :chicken:

Havde godt nok min skepsis, da det første kvarter gik med 80 pop a la Tøsedrengene :blink:

Det blev dog langsomt bedre, og jeg fik da også godt med sved på panden. Det tog ca en time alt i alt.
Tror jeg rykker et trin op, når mine fodboldben vænner sig til cyklen.

/no6bach
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#6 No6bach

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Indsendt 11. oktober 2006 - 19:23

Dagens træning

Chin-ups
3x5
Ganske ok

Bænkpres
5x5. 85 kg.
Tungt i starten. Bedre til sidst.

Dødløft
5x5. 55 kg.
Let. Teknikken bliver bedre - tror jeg :cool:

Military
5x5. 35 kg.
Længe siden, men god følelse

Yates Row
3x8. 45 kg.
Ok

Sluttede af med 12min stigningsløb.

Alt i alt god overkropstræning og en lille løbetur.

/No6bach
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#7 No6bach

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Indsendt 12. oktober 2006 - 18:17

Dagens træning

Plyometrisk + Udstrækning

Alm. vertikale spring
6 stk

Spring med kort tilløb
5 stk med hvert ben

Sidelæns counter move spring over forhindring
8 stk

Afsæt fra lav kasse, spring over højere kasse
8 stk

Grundig udstrækning af understellet.

Droppede spurterne i dag. Går og døjer lidt med en øm lyske.

Hvis nogen har forslag eller link til sammensætning af et plyometrisk springprogram, er jeg meget interesseret.

/no6bach
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#8 No6bach

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Indsendt 16. oktober 2006 - 20:45

Dagens træning

Pistols træning

Balance øvelser
Blive stående i startposition med lukkede øjne, hoveddrej og begge dele.
30 sek på hvert ben af hver øvelse x 3
Ca. hvad jeg havde regnet med. Har ikke super balance :blush:

Flexibilitet
Stående udstrækning af baglår. Dvs højre hånd under højre fods sål og derefter strække benet.
5 x 20 sek til hvert ben
Ækel øvelse! Kunne ikke engang strække helt ud

Styrke
Fuld ROM ved hjælp af støtte i dør.
5 til hvert ben
Har pisse svært ved at holde balancen/ikke falde bagover.

Deck Squat
Ligesom alm i den excentriske fase. Herefter lader man sig falde ned på ryggen og tilbage på benene.
Ustruktureret
Elendigt! Det spillede overhovedet ikke :mad: Kræver mere øvelse.

Puha. Hårdt at komme i gang efter en meget hård weekend (inkl. fredag), med alt for meget alkohol, alt for meget dårlig mad, alt for lidt søvn og ingen træning.

Skal jeg sige noget positivt om det her Pistols sjov, så må det være at der er god rum til forbedring!!

/no6bach
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#9 Guest_DBM_*

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Indsendt 16. oktober 2006 - 22:44

Bare giv den gas med pistols! :superman: Jeg troede seriøst aldrig, at jeg ville lære det, men pludselig var den der. Det kræver dog lidt træning. Hvis jeg holder en lille pause fra dem, tager det også lidt tid at komme i omdrejninger igen. Rigtig fed øvelser!!!

#10 No6bach

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Indsendt 17. oktober 2006 - 19:43

Dagens træning

Spinning klasse aflyst :mad: :mad: :mad:

En time før jeg skulle afsted tikkede en sms med beskenden ind. Pisse irriterende, når man gik og glædede sig..

I stedet blev det:

Chin-ups
3x6 3/4del ROM. Vores ribbe derhjemme sidder tæt på loftet
Det kørte fint, men ikke helt reelt.

Mave
2x20

Push-ups med hævede fødder
1x15

Der gav mit håndled sig til at pive, så gad ikke mere. Havde slet ikke lyst til styrketræning i aften.

Kan glæde mig over min lille succes i pistols regi. Nailede for første gang en med fuld ROM. Dog med håndvægt foran.

/no6bach
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#11 No6bach

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Indsendt 17. oktober 2006 - 19:45

Bare giv den gas med pistols! :superman: Jeg troede seriøst aldrig, at jeg ville lære det, men pludselig var den der. Det kræver dog lidt træning. Hvis jeg holder en lille pause fra dem, tager det også lidt tid at komme i omdrejninger igen. Rigtig fed øvelser!!!


Jeg giver den så meget gas jeg kan!! Fedt når man kan mærke, det går i den rigtige retning.

Snart kalder de mig den nye Steve Cotter :superman:
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#12 No6bach

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Indsendt 18. oktober 2006 - 20:49

Dagens træning

Chin-ups
3x5
OK

Bænkpres
5x5. 85 kg.
Igen tungt i starten, men bedre til sidst

Dødløft
5x5. 55 kg.
Vejer intet, men arbejder på teknikken

Military
5x5. 35 kg.
Stille og roligt

Yates Rows
5x5. 45 kg.
God fornemmelse

Mave
6-7 sæt af 20 reps
Dejligt med lidt mave træning igen

Pistols træning.
Blandet
Fik næsten en enkelt ind

Lille løbetur til sidst.
Fik syre af pistols træningen :blush:

/no6bach
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#13 No6bach

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Indsendt 23. oktober 2006 - 20:23

Dagens træning

Pistols træning

Balance
Stå på et ben med lukkede øjne
3x20 sek

Stå på et ben med hurtigt hoveddrej
3x15 sek


Fleksibilitet
Stående baglårs udstrækning
4x25-30 sek

Diverse
Forsøg på fuld øvelse blandet med støttede øvelser
Igen var det tæt på :dry:

Krydret med armbøjninger og mave ind imellem.

/no6bach
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#14 No6bach

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Indsendt 26. oktober 2006 - 20:41

Dagens træning

Chin-ups
3x5
OK

Yates Row
5x5. 40 kg.
Ikke specielt tungt. Ganske fint

Bænkpres
5x5. 85 kg.
Kørte ikke optimalt.

Dødløft
5x5. 65 kg.
OK

Supported pistols
6 til venstre, 10 til højre
Ved hjælp af greb om stang. Jeg er virkelig begyndt at holde af den øvelse :wub:

Mave
5x20
Kan ikke rigtig få maven til at brænde

Der er gået lidt skudder mudder i træningsplanen i denne uge. Det bliver forhåbetlig bedre.

/no6bach

Dette indlæg er blevet redigeret af no6bach: 26. oktober 2006 - 20:42

That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#15 No6bach

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Indsendt 27. oktober 2006 - 14:43

Dagens træning

Chin-ups
3x5
Kradsede lidt

Ball Hyperextentions
3x8
OK

Standing Calf Raise
3x8. 100 kg plus stativ
OK

Supported Pistols
3 til venstre, 9 til højre
OK

Kort træning, da jeg lige havde 30 min til rådighed.

/no6bach
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#16 MaxPower

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Indsendt 27. oktober 2006 - 15:39

Jeg ville nok bestræbe mig på at lave cirka det samme med begge sider, så den svage side må sætte begrænsningen.

Der er ingen grund til at styrke ubalancer mere end højst nødvendigt :wink:

#17 No6bach

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Indsendt 29. oktober 2006 - 10:31

Jeg ville nok bestræbe mig på at lave cirka det samme med begge sider, så den svage side må sætte begrænsningen.

Der er ingen grund til at styrke ubalancer mere end højst nødvendigt :wink:


Måske misforstår jeg..

Men højre er jo netop min svage side. Så prøver at udlige ubalancen :wink:
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#18 MaxPower

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Indsendt 29. oktober 2006 - 14:00

Måske misforstår jeg..

Men højre er jo netop min svage side. Så prøver at udlige ubalancen :wink:

Ahh, så giver det straks mere mening. Det er nok meget en smagssag om man vil arbejde aktivt på at udligne ubalancen, dvs lave mere med den svage side, eller om man blot vil lave så mange med den stærke som man kan med den svage side.

Giv gas :superman:

#19 No6bach

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Indsendt 30. oktober 2006 - 22:18

Dagens træning

Balance
Stå i pistols udgangsstilling, lukkede øjne
3x 20 sek til hvert ben
Ikke super godt

Stå i pistols udgangsstilling, hoveddrej
3x 15 drej til hvert ben
Lidt af det samme

Smidighed

Har endelig fundet et program på HwaRangDo.dk.

Det blev kørt igennem en gang. Har problemer med nr. 2, 9 og 12. Jeg kan simpelthen ikke greje hvad det er man skal, på trods af den grundige instruktion.

Udover det, virker det meget fornuftigt og det bliver lagt ind i programmet to dage om ugen.

Krydret med push-ups og lidt mave.

/no6bach

Ps. Ingen spurter i dag. Jeg nægter simpelthen at bevæge mig udenfor frivilligt, når det styrter ned :freaked:
That the only purpose for which power can be rightfully exercised over any member of a civilized community, against his will, is to prevent harm to others. His own good, either physical or moral, is not sufficient warrant. He cannot rightfully be compelled to do or forbear because it will be better for him to do so, because it will make him happier, because, in the opinion of others, to do so would be wise, or even right...The only part of the conduct of anyone, for which he is amenable to society, is that which concerns others. In the part which merely concerns himself, his independence is, of right, absolute. Over himself, over his own body and mind, the individual is sovereign.

#20 MaxPower

MaxPower

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Indsendt 30. oktober 2006 - 22:38

hehe, der er mange gengangere i de stillinger af noget af det jeg laver.

Disse billeder kan måske også hjælpe

2: Start i hero (se link) hvor du sidder på knæ. Rejs dig op så du står på knæ. Spred benene ud til siden så det strækker på indersiden af lårene.

9: Svarer til half butterfly fra ovenstående link (sådan cirka) og Janu sirsasana A, bortset fra at du i versionen du linker til ikke læner dig helt forover.

12. Minder en del om denne (langt navn :tongue: ) bortset fra at du i "din version" sidder ovenpå det bøjede ben i stedet for at du har det ved siden af kroppen.




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