Jeg liker å trene, og trener 5 dager i uka, pluss golf og klatring.
Her er mitt treningsprogram per dags dato (jeg gjør små endringer hver 4. uke, og tar en uke fri ca annenhver måned)
MANDAG: BEIN
– 2 sett á 4 reps Jump Squats KG=20
– 2 sett á 4-6 reps Front Squats KG=85
– 2 sett á 4-6 reps Overhead Squats KG=50
– 2 sett á 4-6 reps Sumo Deadlift KG=120
– 2 sett á 6-8 reps Seated Calf Raises KG=67,5
TIRSDAG: KARDIO
1 økt – variasjoner:
– Complexes: 10 rotasjoner av ca 8 sett á 6 reps.
– 16 min MAX-OT Kardio; liggesykkel, romaskin eller løping.
– Sprint: Oppvarming/Nedvarming, 2-4 sprint; 60 m, 100 m, 200 m, 400 m.
– 40 min skogsløping/sykling.
– Kombinasjoner: f. eks Sykling, skogsløping, og Complexes
ONSDAG: OVERKROPP
– 2 sett á 5 reps Power Push-ups
– 2 sett á 4-6 reps Standing DB Military Press KG=18,8
– 1 sett á 4-6 reps Standing Front DB Raises KG=13,6
– 2 sett á 4-6 reps Standing Triceps Extensions KG=30-4
– 2 sett á 4-6 reps DB Bench Press KG=18,8
– 1 sett á 6-8 reps Reverse DB Wrist Curls KG=
– 1 sett á 6-8 reps Rotating DB Wrist Curls KG=
TORSDAG: KARDIO
1 økt – variasjoner:
– Complexes: 10 rotasjoner av ca 8 sett á 6 reps.
– 16 min MAX-OT Kardio; liggesykkel, romaskin eller løping.
– Sprint: Oppvarming/Nedvarming, 2-4 sprint; 60 m, 100 m, 200 m, 400 m.
– 40 min skogsløping/sykling.
– Kombinasjoner: f. eks Sykling, skogsløping, og Complexes
FREDAG: RYGG & CORE
– 2 sett á 4 reps Snatch KG=20
– 2 sett á 4-6 reps Snatch-grip Deadlift KG=120-6
– 2 sett á max reps Pull-ups R=
– 1 sett á 4-6 reps DB Rows KG=31,4-8
– 2 sett á 4-6 reps Hammer Curls KG=18,8
– 2 sett á 12-15 reps Swiss Ball Leg Raises KG=0
– 2 sett á 12-15 reps Redcord Mageliggende Crunch KG=0
Nøkkelord fra artikkelen: Trening, fyskisk trening, styrketrening, kroppsbygging, styrkeløft, kondisjonstrening, kardio trening, fjellklatring, knebøy, benkpress, markløft, eksplosiv trening.
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