Tenkte det var på tide med en liten oppdatering fra treningslivet mitt…
Predator Performance: Eirik Sandvik kjører et opplegg kalt ‘Predator Performance’ denne måneden, med 3 ukentlige uteøkter hvor fokus er på økt arbeidskapasitet gjennom en blanding av kondisjonstrening og styrketrening. Det blir mye prowler, slede, sandsekker, farmers walk etc. Øktene er fra 1700 på mandager, onsdager og torsdager og koster 1 000 for hele mnd (vi er i 2. uke nå). Ta kontakt med Eirik om du er interessert.
Her er et klipp fra øktene på onsdag og torsdag. Sjekk ut den lille unggutten som ble med på slutten av onsdagsøkta; morro! 🙂
Nye perser: På tross av Predator øktene på onsdag og torsdag, så klarte jeg noen flotte løft på fredag, veldig nære ny pers i rykk på 77,5 kg, og tok ny pers i støt på 102,5 kg, og ny 5 rep pers i Frontbøy med 110 kg:
Tilbake til Markløft: Etter flere mnd. uten noen tunge markløft bestemte jeg meg for å gi det et forsøk igjen for rundt to uker siden, og logisk nok har jeg blitt svakere i mark nå som jeg ikke har trent det, selv om jeg har blitt sterkere i bøy og vektløfting. Min pers er 162,5, men når jeg forsøket å makse igjen på lørdag klarte jeg ikke mer enn 150 kg.
Selv om markløft ifølge de fleste trenere innen vektløfting ikke er spesielt viktig for ytelsen i vektløfting (rykk og støt), som er mitt hovedfokus nå – så kommer jeg til å trene markløft hver uke framover nå. Ikke faen om jeg skal bli svakere!!
Her er videoen fra de første tunge markløftene på flere mnd:
Sist, men ikke minst: Jeg har begynt å drikke øl! Tidligere har jeg ikke drukket øl, men nå går det ned en flaske eller to nesten hver dag. Digg, spesielt i sola! 🙂
grattis med flere nye perser ;D
Skjønner godt at øktene til Mr.Sandvik oppleves en smule krevende! Blir nok ikke vanskelig mtp å oppnå «overreach» i løpet av disse ukene!:)
Over til dine OL: Impressive styrke må jeg si, spesielt mtp din BW. Tiden må vel snart være moden for å ta på den røde, dypt utringede helkropps-singleten og begynne å konkurrere?
Noen spm: Hva er dine råd til den(meg!), som sliter med korrekt grep i clean squat/FS? (gode råd + øvelser). -Hvordan ser din økt ut med OL, tenker på set&reps, og er det nyttig å inkludere OHS?
grattis med perser, grattis mer med å begynne med å drikke øl, øl er faen døtte meg magisk!
spm: ser at du bruker vektøftingsko på frontbøy. hvordan påvirker dette belastninga du bruker?
ser også at du slipper stanga i lockout i markløft, hva er grunnen?
Svenne: Slitsomt ja, men det går greit å komme seg igjen dag for dag..
Planen er å melde meg inn i klubb og konkurrere fra Januar av, med målsetning om å kvalle til NM ’12.
Knebøy med stanga over hodet kan fungere godt for å innlære korrekt mottaksposisjon i rykk, og bli vant til å holde vekter over hodet.. Men langsiktig er det ikke en viktig øvelse for vektløfting, og det er min oppfatning at veldig få vektløftere trener det ofte.
Min trening nå er Predator Performance mandag, onsdag og torsdag, og maks i rykk, støt og 5 reps bøy eller frontbøy tirsdager og fredager, og tunge (men ikke maks) i 2R rykk fra hofte, 1R overstøt og 5R Mark på lørdager. Jeg har ikke noe forhåndsbestemt antall sett, men starter lett og ‘ramper’ gradvis oppover, jeg gjør veldig sjeldent mer enn 2 sett på en gitt vekt, som regel kun 1 sett per vekt.
Lars: Takk for det! 🙂
Jeg tror ikke det har noe å si på hvor mye jeg løfter, men bruker det for å få det mest mulig likt støt.
Jeg slipper stanga fra toppen for å minimere stresset på kroppen. Den eksentriske delen krever mye og vil føre til større hvilebehov.. Mark er tungt nok som det er, og som en vektløfter har jeg ikke noe behov for å trene den eksentriske delen av markløft.
Om målet er generell styrke og/eller muskelvekst vil jeg dog anbefale at du ‘følger’ den ned, men det trengs ikke å gjøres veldig forsiktig, gjør det relativt rask, men kontrollert.
For de fleste vil det også lønne seg å ‘resette’ mellom hver repetisjon, da det er vanskelig å kjøre kontinuerlige reps i mark med god teknikk.
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