{"id":12233,"date":"2012-11-23T14:45:06","date_gmt":"2012-11-23T12:45:06","guid":{"rendered":"https:\/\/grapplingbloggen.se\/?p=12233"},"modified":"2012-11-29T12:49:19","modified_gmt":"2012-11-29T10:49:19","slug":"traningsprogram-grundstyrka","status":"publish","type":"post","link":"https:\/\/grapplingbloggen.se\/?p=12233","title":{"rendered":"Tr\u00e4ningsprogram grundstyrka"},"content":{"rendered":"

Tanken \u00e4r att skapa ett schema som funkar f\u00f6r n\u00e5n med begr\u00e4nsad tid f\u00f6r tr\u00e4ning kanske har\u00a0jobb, barn osv. Tv\u00e5 pass i veckan som kommer ge en rej\u00e4l skjuts i bas styrkan. B\u00e4sta s\u00e4ttet att bli mer explosiv \u00e4r att bygga upp grundstyrkan, de flesta explosiva \u00f6vningar ger mindre effekt \u00e4n att bygga upp grundstyrkan. Man brukar s\u00e4ga att man ska kunna g\u00f6ra dubbla sin kroppsvikt i benb\u00f6j(eller motsvarande) innan det \u00e4r n\u00e5n ide att b\u00f6rja k\u00f6ra mer specifika explosivitets \u00f6vningar. Inget av passen b\u00f6r ta l\u00e4ngre tid \u00e4n 50 minuter. D\u00e5 r\u00e4knar jag in en uppv\u00e4rming p\u00e5 10 min d\u00e4r vi jobbar lite mer specifika r\u00f6relser f\u00f6r att avhj\u00e4lpa d\u00e5lig r\u00f6rlighet osv. Jag t\u00e4nkte filma b\u00e5da passen under n\u00e4sta vecka \u00e4ven med uppv\u00e4rmingen s\u00e5 f\u00e5r ni se hur det ser ut.<\/p>\n

PASS I:<\/p>\n

Rear foot elevated split squats 4×3-5<\/p>\n

\"\"<\/a><\/p>\n

Tanken \u00e4r att jobba med ett ben i taget dels f\u00f6r att minska trycket p\u00e5 korsryggen och slippa belastning p\u00e5 axlarna d\u00e5 man l\u00e4r dra armarna bak\u00e5t f\u00f6r att greppa st\u00e5ngen. F\u00f6rdelen \u00e4r \u00e4ven att greppet f\u00e5r sig en omg\u00e5ng. Hur ofta i din sport anv\u00e4nder du b\u00e5da benen samtidigt p\u00e5 en linje ?<\/p>\n

Friv\u00e4ndning 4×1-3<\/p>\n

Styrka och explosivitet i samma r\u00f6relse, tyngdlyftare vet vad dom g\u00f6r.<\/p>\n

Wheel rollouts 4×10-15<\/p>\n

Egentligen vilken core \u00f6vning som hellst g\u00e5r att anv\u00e4nda, jag personligen jobbar mot att g\u00f6ra st\u00e5ende rollouts d\u00e4rf\u00f6r denna ligger med.<\/p>\n

PASS II:<\/p>\n

B\u00e4nkpress 4×1-5<\/p>\n

Jag rekomenderar smala b\u00e4nkpressar som s\u00e4tter mindre belastning p\u00e5 axelleden och l\u00e4mpar sig lite b\u00e4ttre f\u00f6r kampsportare d\u00e5 vi jobbar mer i det planet \u00e4n med armb\u00e5garna ut.<\/p>\n

Rodd 4×3-5<\/p>\n

Vilken rodd\u00f6vning som hellst funkar, 1-arms med hantel eller vanlig st\u00e5ende rodd med skivst\u00e5ng.<\/p>\n

Chins 2xMax (l\u00e4gg till vikt)<\/p>\n

Beroende p\u00e5 hur m\u00e5nga chins man klarar s\u00e5 b\u00f6rja l\u00e4gg till vikt, en bra sak att g\u00e5 efter \u00e4r att om du tex v\u00e4ger 70kg och b\u00e4nkar 100 s\u00e5 ska du klara en chins med din kroppsvikt +30kg f\u00f6r en bra balans mellan br\u00f6st och rygg.<\/p>\n

Vindrutetorkaren 2xMax<\/p>\n

Tall kneeling anti rotation 2xmax<\/p>\n

\"\"<\/a><\/p>\n

Det h\u00e4r schemat kommer vi k\u00f6ra efter i ca 8 veckor sen utv\u00e4rdera och f\u00f6rb\u00e4ttra\/\u00e4ndra.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tanken \u00e4r att skapa ett schema som funkar f\u00f6r n\u00e5n med begr\u00e4nsad tid f\u00f6r tr\u00e4ning kanske har\u00a0jobb, barn osv. Tv\u00e5 pass i veckan som kommer ge en rej\u00e4l skjuts i bas styrkan. B\u00e4sta s\u00e4ttet att bli mer explosiv \u00e4r att bygga upp grundstyrkan, de flesta explosiva \u00f6vningar ger mindre effekt \u00e4n att bygga upp grundstyrkan.…<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[175,337],"tags":[],"class_list":{"0":"post-12233","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-bloggar","7":"category-roger-landstrom","8":"wrapper-post entry","9":"no-post-thumbnail","10":"wrapper-post-text"},"yoast_head":"\nTr\u00e4ningsprogram grundstyrka - Grapplingbloggen<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/grapplingbloggen.se\/?p=12233\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Tr\u00e4ningsprogram grundstyrka - Grapplingbloggen\" \/>\n<meta name=\"twitter:description\" content=\"Tanken \u00e4r att skapa ett schema som funkar f\u00f6r n\u00e5n med begr\u00e4nsad tid f\u00f6r tr\u00e4ning kanske har\u00a0jobb, barn osv. 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