Bateman
13-03-2006, 10:40
Hallo,
hier ein Trainingsprogramm von t-nation, das ich derzeit mache und das ganz schön reinhaut. Es ist eine Mischung aus bwes und (ein wenig) Gewichtetraining. Vielleicht ist ja der eine oder andere von Euch gerade gelangweilt von seinem Programm und will was Neues ausprobieren:
This is a routine of mine, it provides you with less time needed for recovery. That way you can still do athletic activities in between (running, hiking, biking, rowing, etc.)
Monday through Thursday are 30 minute bodyweight routines allowing you to be active throughout the day without draining you like heavy lifting in the gym might do.
*FOCUS ON DOING FAST REP SPEED
Perform routines as circuits going from one exercise to another...
Reps-do 4 reps from failure
Try and fit as many circuits as you can into 30 minutes.
-Always include a warm-up before each session -stretch after each warm-up and after each session is over
Monday:
Push-ups, Sit-ups, Squats, Side Bridge, Wide-Grip Pull-ups
Tuesday:
Dips, Sit-ups, Lunges, Leg Raises, Close-Grip Pull-ups
Wednesday:
Plyo Push-ups, V-ups, Squat Jumps, V-ups, 60 seconds static Squat (hold the half way position of squat against a wall) aka "The Chair"
Thursday:
REST
Friday:
Full Body Routine
5x10 Bench Press
5x10 Squat (rotate with Deadlift every other week)
Saturday:
REST
hier ein Trainingsprogramm von t-nation, das ich derzeit mache und das ganz schön reinhaut. Es ist eine Mischung aus bwes und (ein wenig) Gewichtetraining. Vielleicht ist ja der eine oder andere von Euch gerade gelangweilt von seinem Programm und will was Neues ausprobieren:
This is a routine of mine, it provides you with less time needed for recovery. That way you can still do athletic activities in between (running, hiking, biking, rowing, etc.)
Monday through Thursday are 30 minute bodyweight routines allowing you to be active throughout the day without draining you like heavy lifting in the gym might do.
*FOCUS ON DOING FAST REP SPEED
Perform routines as circuits going from one exercise to another...
Reps-do 4 reps from failure
Try and fit as many circuits as you can into 30 minutes.
-Always include a warm-up before each session -stretch after each warm-up and after each session is over
Monday:
Push-ups, Sit-ups, Squats, Side Bridge, Wide-Grip Pull-ups
Tuesday:
Dips, Sit-ups, Lunges, Leg Raises, Close-Grip Pull-ups
Wednesday:
Plyo Push-ups, V-ups, Squat Jumps, V-ups, 60 seconds static Squat (hold the half way position of squat against a wall) aka "The Chair"
Thursday:
REST
Friday:
Full Body Routine
5x10 Bench Press
5x10 Squat (rotate with Deadlift every other week)
Saturday:
REST