{"id":12915,"date":"2013-02-15T14:56:20","date_gmt":"2013-02-15T13:56:20","guid":{"rendered":"https:\/\/grapplingbloggen.se\/?p=12915"},"modified":"2013-02-15T14:56:20","modified_gmt":"2013-02-15T13:56:20","slug":"kravprofil-grapplers","status":"publish","type":"post","link":"https:\/\/grapplingbloggen.se\/?p=12915","title":{"rendered":"Kravprofil grapplers"},"content":{"rendered":"

L\u00e4ste denna kravprofil f\u00f6r ett tag sen http:\/\/subwrestling.se\/?page_id=335 och skrev ihop ett litet styrkeprogram f\u00f6r att uppn\u00e5 resultaten. Inget i schemat f\u00f6r 400m l\u00f6pningen..den tar jag p\u00e5 vilja, haha \ud83d\ude42 S\u00e5 jag t\u00e4nkte dela med mig av hur vi kommer k\u00f6ra styrkan n\u00e5gra veckor fram\u00f6ver f\u00f6r att uppn\u00e5 ”kraven”. Som vanligt begr\u00e4nsar vi gymtiden till tv\u00e5 dagar i veckan.<\/p>\n

Dag 1
\nMarklyft \t Vecka 1 4×3 V.2\t4×2 V.3\t 4×1 V.4 1×1 1RMax
\nDips\t\t4 set 1xMax kv +10 +20 +20
\nBrottarst\u00e5ng \t\t 3×8-12
\nSp\u00e4nsthopp ett ben\t 5\/ben
\nSp\u00e4nsthopp b\u00e5da benen 10st<\/p>\n

Dag 2:
\nB\u00e4nkpress\t Vecka 1. 4×3 V.2\t4×2 V.3\t4×1 V.4\t1×1 1RMax
\nChins\t\t1xMax kv +10 +20 +20
\nMountain climber i TRX\t5x8sek max intensitet
\nHjulet\t\t3xMax<\/p>\n

Vi \u00e5terkommer med resultat efter dessa 4 veckor.
\nJapp en g\u00e5ng i tiden var jag stark! \ud83d\ude42<\/p>\n

\"2587_61001391970_6882677_n\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

L\u00e4ste denna kravprofil f\u00f6r ett tag sen http:\/\/subwrestling.se\/?page_id=335 och skrev ihop ett litet styrkeprogram f\u00f6r att uppn\u00e5 resultaten. Inget i schemat f\u00f6r 400m l\u00f6pningen..den tar jag p\u00e5 vilja, haha \ud83d\ude42 S\u00e5 jag t\u00e4nkte dela med mig av hur vi kommer k\u00f6ra styrkan n\u00e5gra veckor fram\u00f6ver f\u00f6r att uppn\u00e5 ”kraven”. Som vanligt begr\u00e4nsar vi gymtiden till…<\/p>\n","protected":false},"author":25,"featured_media":12918,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[175,337],"tags":[],"class_list":{"0":"post-12915","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bloggar","8":"category-roger-landstrom","9":"wrapper-post entry","10":"wrapper-post-text"},"yoast_head":"\nKravprofil grapplers - 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=12915\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Kravprofil grapplers - Grapplingbloggen\" \/>\n<meta name=\"twitter:description\" content=\"L\u00e4ste denna kravprofil f\u00f6r ett tag sen http:\/\/subwrestling.se\/?page_id=335 och skrev ihop ett litet styrkeprogram f\u00f6r att uppn\u00e5 resultaten. Inget i schemat f\u00f6r 400m l\u00f6pningen..den tar jag p\u00e5 vilja, haha \ud83d\ude42 S\u00e5 jag t\u00e4nkte dela med mig av hur vi kommer k\u00f6ra styrkan n\u00e5gra veckor fram\u00f6ver f\u00f6r att uppn\u00e5 ”kraven”. Som vanligt begr\u00e4nsar vi gymtiden till…\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/grapplingbloggen.se\/wp-content\/uploads\/2013\/02\/2587_61001391970_6882677_n.jpg\" \/>\n<meta name=\"twitter:label1\" content=\"Skriven av\" \/>\n\t<meta name=\"twitter:data1\" content=\"Roger Landstr\u00f6m\" \/>\n\t<meta name=\"twitter:label2\" content=\"Ber\u00e4knad l\u00e4stid\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915\"},\"author\":{\"name\":\"Roger Landstr\u00f6m\",\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/#\\\/schema\\\/person\\\/aaad50e007ac2946146929cea3612fd4\"},\"headline\":\"Kravprofil grapplers\",\"datePublished\":\"2013-02-15T13:56:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915\"},\"wordCount\":147,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/grapplingbloggen.se\\\/wp-content\\\/uploads\\\/2013\\\/02\\\/2587_61001391970_6882677_n.jpg\",\"articleSection\":[\"Bloggar\",\"Roger Landstr\u00f6m\"],\"inLanguage\":\"sv-SE\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915\",\"url\":\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915\",\"name\":\"Kravprofil grapplers - Grapplingbloggen\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/grapplingbloggen.se\\\/wp-content\\\/uploads\\\/2013\\\/02\\\/2587_61001391970_6882677_n.jpg\",\"datePublished\":\"2013-02-15T13:56:20+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915#breadcrumb\"},\"inLanguage\":\"sv-SE\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915#primaryimage\",\"url\":\"https:\\\/\\\/grapplingbloggen.se\\\/wp-content\\\/uploads\\\/2013\\\/02\\\/2587_61001391970_6882677_n.jpg\",\"contentUrl\":\"https:\\\/\\\/grapplingbloggen.se\\\/wp-content\\\/uploads\\\/2013\\\/02\\\/2587_61001391970_6882677_n.jpg\",\"width\":604,\"height\":434},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/?p=12915#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Hem\",\"item\":\"https:\\\/\\\/grapplingbloggen.se\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kravprofil grapplers\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/#website\",\"url\":\"https:\\\/\\\/grapplingbloggen.se\\\/\",\"name\":\"Grapplingbloggen\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/grapplingbloggen.se\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"sv-SE\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/#organization\",\"name\":\"Grapplingbloggen\",\"url\":\"https:\\\/\\\/grapplingbloggen.se\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/grapplingbloggen.se\\\/wp-content\\\/uploads\\\/2017\\\/04\\\/cropped-grapplingbloggen-logo-2017-v2.png\",\"contentUrl\":\"https:\\\/\\\/grapplingbloggen.se\\\/wp-content\\\/uploads\\\/2017\\\/04\\\/cropped-grapplingbloggen-logo-2017-v2.png\",\"width\":570,\"height\":110,\"caption\":\"Grapplingbloggen\"},\"image\":{\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/grapplingbloggen.se\\\/#\\\/schema\\\/person\\\/aaad50e007ac2946146929cea3612fd4\",\"name\":\"Roger Landstr\u00f6m\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/4b12c095e96b74ff3207ef9b8f3da9e17696cebf93e59ed2ecbafafb3af5c864?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/4b12c095e96b74ff3207ef9b8f3da9e17696cebf93e59ed2ecbafafb3af5c864?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/4b12c095e96b74ff3207ef9b8f3da9e17696cebf93e59ed2ecbafafb3af5c864?s=96&d=mm&r=g\",\"caption\":\"Roger Landstr\u00f6m\"},\"url\":\"https:\\\/\\\/grapplingbloggen.se\\\/?author=25\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kravprofil grapplers - Grapplingbloggen","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/grapplingbloggen.se\/?p=12915","twitter_card":"summary_large_image","twitter_title":"Kravprofil grapplers - Grapplingbloggen","twitter_description":"L\u00e4ste denna kravprofil f\u00f6r ett tag sen http:\/\/subwrestling.se\/?page_id=335 och skrev ihop ett litet styrkeprogram f\u00f6r att uppn\u00e5 resultaten. Inget i schemat f\u00f6r 400m l\u00f6pningen..den tar jag p\u00e5 vilja, haha \ud83d\ude42 S\u00e5 jag t\u00e4nkte dela med mig av hur vi kommer k\u00f6ra styrkan n\u00e5gra veckor fram\u00f6ver f\u00f6r att uppn\u00e5 ”kraven”. Som vanligt begr\u00e4nsar vi gymtiden till…","twitter_image":"https:\/\/grapplingbloggen.se\/wp-content\/uploads\/2013\/02\/2587_61001391970_6882677_n.jpg","twitter_misc":{"Skriven av":"Roger Landstr\u00f6m","Ber\u00e4knad l\u00e4stid":"1 minut"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/grapplingbloggen.se\/?p=12915#article","isPartOf":{"@id":"https:\/\/grapplingbloggen.se\/?p=12915"},"author":{"name":"Roger Landstr\u00f6m","@id":"https:\/\/grapplingbloggen.se\/#\/schema\/person\/aaad50e007ac2946146929cea3612fd4"},"headline":"Kravprofil grapplers","datePublished":"2013-02-15T13:56:20+00:00","mainEntityOfPage":{"@id":"https:\/\/grapplingbloggen.se\/?p=12915"},"wordCount":147,"commentCount":0,"publisher":{"@id":"https:\/\/grapplingbloggen.se\/#organization"},"image":{"@id":"https:\/\/grapplingbloggen.se\/?p=12915#primaryimage"},"thumbnailUrl":"https:\/\/grapplingbloggen.se\/wp-content\/uploads\/2013\/02\/2587_61001391970_6882677_n.jpg","articleSection":["Bloggar","Roger Landstr\u00f6m"],"inLanguage":"sv-SE","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/grapplingbloggen.se\/?p=12915#respond"]}]},{"@type":"WebPage","@id":"https:\/\/grapplingbloggen.se\/?p=12915","url":"https:\/\/grapplingbloggen.se\/?p=12915","name":"Kravprofil grapplers - Grapplingbloggen","isPartOf":{"@id":"https:\/\/grapplingbloggen.se\/#website"},"primaryImageOfPage":{"@id":"https:\/\/grapplingbloggen.se\/?p=12915#primaryimage"},"image":{"@id":"https:\/\/grapplingbloggen.se\/?p=12915#primaryimage"},"thumbnailUrl":"https:\/\/grapplingbloggen.se\/wp-content\/uploads\/2013\/02\/2587_61001391970_6882677_n.jpg","datePublished":"2013-02-15T13:56:20+00:00","breadcrumb":{"@id":"https:\/\/grapplingbloggen.se\/?p=12915#breadcrumb"},"inLanguage":"sv-SE","potentialAction":[{"@type":"ReadAction","target":["https:\/\/grapplingbloggen.se\/?p=12915"]}]},{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/grapplingbloggen.se\/?p=12915#primaryimage","url":"https:\/\/grapplingbloggen.se\/wp-content\/uploads\/2013\/02\/2587_61001391970_6882677_n.jpg","contentUrl":"https:\/\/grapplingbloggen.se\/wp-content\/uploads\/2013\/02\/2587_61001391970_6882677_n.jpg","width":604,"height":434},{"@type":"BreadcrumbList","@id":"https:\/\/grapplingbloggen.se\/?p=12915#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Hem","item":"https:\/\/grapplingbloggen.se\/"},{"@type":"ListItem","position":2,"name":"Kravprofil grapplers"}]},{"@type":"WebSite","@id":"https:\/\/grapplingbloggen.se\/#website","url":"https:\/\/grapplingbloggen.se\/","name":"Grapplingbloggen","description":"","publisher":{"@id":"https:\/\/grapplingbloggen.se\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/grapplingbloggen.se\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"sv-SE"},{"@type":"Organization","@id":"https:\/\/grapplingbloggen.se\/#organization","name":"Grapplingbloggen","url":"https:\/\/grapplingbloggen.se\/","logo":{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/grapplingbloggen.se\/#\/schema\/logo\/image\/","url":"https:\/\/grapplingbloggen.se\/wp-content\/uploads\/2017\/04\/cropped-grapplingbloggen-logo-2017-v2.png","contentUrl":"https:\/\/grapplingbloggen.se\/wp-content\/uploads\/2017\/04\/cropped-grapplingbloggen-logo-2017-v2.png","width":570,"height":110,"caption":"Grapplingbloggen"},"image":{"@id":"https:\/\/grapplingbloggen.se\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/grapplingbloggen.se\/#\/schema\/person\/aaad50e007ac2946146929cea3612fd4","name":"Roger Landstr\u00f6m","image":{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/secure.gravatar.com\/avatar\/4b12c095e96b74ff3207ef9b8f3da9e17696cebf93e59ed2ecbafafb3af5c864?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4b12c095e96b74ff3207ef9b8f3da9e17696cebf93e59ed2ecbafafb3af5c864?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/4b12c095e96b74ff3207ef9b8f3da9e17696cebf93e59ed2ecbafafb3af5c864?s=96&d=mm&r=g","caption":"Roger Landstr\u00f6m"},"url":"https:\/\/grapplingbloggen.se\/?author=25"}]}},"_links":{"self":[{"href":"https:\/\/grapplingbloggen.se\/index.php?rest_route=\/wp\/v2\/posts\/12915","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/grapplingbloggen.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/grapplingbloggen.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/grapplingbloggen.se\/index.php?rest_route=\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/grapplingbloggen.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12915"}],"version-history":[{"count":0,"href":"https:\/\/grapplingbloggen.se\/index.php?rest_route=\/wp\/v2\/posts\/12915\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/grapplingbloggen.se\/index.php?rest_route=\/wp\/v2\/media\/12918"}],"wp:attachment":[{"href":"https:\/\/grapplingbloggen.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12915"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/grapplingbloggen.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12915"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/grapplingbloggen.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12915"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}