Plan na zwiększenie siły w WL
Wysłany: 5 Kwiecień 2010, o 17:30
Trening na 9 tygodni, przykładowo 1 trening. 1 seria 50% ciężaru maxymalnego na 10 pow. itd., 60/8 70/6 80/3
1 płaska
50%/10+60%/8+70%/6+6x80%/3
2 Ujemna
50%/10+60%/8+70%/6+80%/5+90%/2+80%/5+70&/7+60%/10
3 płaska
50%/10+60%/8+70%/6+80%/5+5x90%/2
4 płaska
50%/10+60%/8+70%/6+80%/5+5x85%/3
5 ujemna
50%/10+60%/8+70%/6+85%/4+90%/4+4x95%/2+90%/4+60%/8
6 płaska
50%/10+60%/8+70%/6+85%/4+90%/4+4x95%/2+90%/4+60%/8
7 płaska
50%/10+60%/8+70%/5+85%/3+4x90/2
8 ujemna
50%/10+60%/8+70%/6+85%/4+95%/3+3x102,5%/2+90%/5+60%/12
9 płaska
50%/10+60%/8+70%/6+85%/4+95%/3+3x102,5%/2+90%/5+60%/12
10 płaska
50%/10+60%/8+70%/5+3x95%/2+4x90%/2
11 ujemna
50%/10+60%/8+70%/5+85%/4+95%/2+102,5%/2+2x110%/1+50%/8
12 płaska
50%/10+60%/8+70%/5+85%/4+95%/2+102,5%/2+2x110%/1+50%/8
13 płaska
50%/10+60%/8+70%/5+85%/2+95%/2+2x100%/2
14 ujemna
50%/10+60%/8+70%/5+85%/5+90%/3+95%/2+105%/1
15 płaska
50%/10+60%/8+70%/5+85%/5+90%/3+95%/2+105%/1
16 płaska
50%/10+60%/8+70%/5+85%/3+3x90%/2
17 ujemna
50%/10+60%/8+70%/5+80%/3+85%/3+95%/2+102,5%/1+110%/1+115%/1+max
18 płaska
50%/10+60%/8+70%/5+80%/3+85%/3+95%/2+102,5%/1+110%/1+115%/1+max
by oride16
1 płaska
50%/10+60%/8+70%/6+6x80%/3
2 Ujemna
50%/10+60%/8+70%/6+80%/5+90%/2+80%/5+70&/7+60%/10
3 płaska
50%/10+60%/8+70%/6+80%/5+5x90%/2
4 płaska
50%/10+60%/8+70%/6+80%/5+5x85%/3
5 ujemna
50%/10+60%/8+70%/6+85%/4+90%/4+4x95%/2+90%/4+60%/8
6 płaska
50%/10+60%/8+70%/6+85%/4+90%/4+4x95%/2+90%/4+60%/8
7 płaska
50%/10+60%/8+70%/5+85%/3+4x90/2
8 ujemna
50%/10+60%/8+70%/6+85%/4+95%/3+3x102,5%/2+90%/5+60%/12
9 płaska
50%/10+60%/8+70%/6+85%/4+95%/3+3x102,5%/2+90%/5+60%/12
10 płaska
50%/10+60%/8+70%/5+3x95%/2+4x90%/2
11 ujemna
50%/10+60%/8+70%/5+85%/4+95%/2+102,5%/2+2x110%/1+50%/8
12 płaska
50%/10+60%/8+70%/5+85%/4+95%/2+102,5%/2+2x110%/1+50%/8
13 płaska
50%/10+60%/8+70%/5+85%/2+95%/2+2x100%/2
14 ujemna
50%/10+60%/8+70%/5+85%/5+90%/3+95%/2+105%/1
15 płaska
50%/10+60%/8+70%/5+85%/5+90%/3+95%/2+105%/1
16 płaska
50%/10+60%/8+70%/5+85%/3+3x90%/2
17 ujemna
50%/10+60%/8+70%/5+80%/3+85%/3+95%/2+102,5%/1+110%/1+115%/1+max
18 płaska
50%/10+60%/8+70%/5+80%/3+85%/3+95%/2+102,5%/1+110%/1+115%/1+max
by oride16