Sprinters log

[panzerdivision]

Ik hoop ooit net zo goed te zijn als jij panzer

Klik om te verkleinen...

Ik voel me vereerd

Succes he!

 

[400mman]

training van gisteren:

8 min warm up
2 x 10 70kg, 1 x 10 65kg cleans;
3 x 12 25kg swissball rotation;
3 x 12 45kg squat jump;
2 x 12 90kg, 1 x 12 105kg adductoren;
3 x 12 80kg abductoren;
3 x 6 165 eccentric overload seated single leg press;
8,7,7 x 100kg bench;
3 x 25 x 50kg chest press;
3 x 12 x 35 cable fly;
3 x 12 x 25 triceps ext;
3 x 12 schoulder stabilisatie;

Huidig gewicht: 104.5kg

 

[Dannyvoetbal]

Hey man,

Ik zie dat je vaak squat en banken 2 keer op een dag doet. Is dat niet gevaarlijk?

Ik ben zelf voetballer en ik train veel met gewichten om super snel te worden. Mijn 30m sprint zit rond de 3.6 is dat netjes? Ik ben 19 maar ik heb geen sterke squat of deadlift. 100 m heb ik nog niet gemeten.

Ik wil graag 3 keer op een dag trainen dalijk maar ik weet geen geschikt programma miss da jij mij kunt helpen?


Iets van Plyometrics in de ochtend en dan smiddags Sprint/Sprint Conditie/Lactaat training en dan savonds gewichttraining ofzo?

Is een aerobic step goed voor plyometrie met gewichtvest?

 

[400mman]

Hey Danny,

Ik train niet 2x op een dag. Hoewel dit niet gevaarlijk hoeft te zijn, het hangt af van welke dingen je traint. Die 30m sprinttijd is moeilijk te voorspellen. Waarschijnlijk heeft iemand het met een stopwatch gemeten en dat is niet altijd de beste methode. Toch is voor iemand van 19 onder 4s een goede tijd.

Vraag jezelf eens af waarom je 3x op een dag wil trainen en wat je wil trainen. Wat is je doel? Moet je daar echt 3x op een dag voor trainen? Er zijn meer dagen in de week.

Plyometrie is een geavanceerde manier van trainen die je niet zo maar toe kan passen. Techniek is belangrijk en vooral omdat je de impact niet voelt is het belangrijk dat je de oefeningen op de juiste manier uitvoert.

 

[400mman]

Training van zaterdag:

Herstellen van spierpijn in de onderrug L4-L5 zat vast en mijn spieren besloten daarop de boel maar een goed vast te zetten.

25 min crosstrainer;
en wat buikspier en coordinatie oefeningen.

 

[400mman]

Training van gisteren:

3 x 12 18kg dumbbell neckpress;
3 x 12 45kg triceps extenions;
3 x 12 85kg cable crunch;
3 x 20 dippen met 20kg dumbbell;
3 x 12 60kg lat pull down;
3 x 12 15kg cable cross;

10 min abs
3 x 12 60kg abs machine;

 

[Dannyvoetbal]

Hey man,

bedankt voor je reactie

Mijn hoofddoel is profvoetballer te worden. Ik zit er dicht tegen aan maar er kunnen en moeten nog dingen verbeterd worden. Ik ben al snel maar omdat bijv. mijn squat maar 40 of 50 kilo is dan denk ik als je 100 kilo kan squatte er nog meer tijd af kan halen en tzelfde geld met bankdrukken en deadlifts enzo snap je? Ik fitness nu regelmatig maar als ik dalijk echt zwaar kan tillen denk ik da je dan nog meer kracht krijgt waardoor je snellere tijden gaat zetten.


Mijn doel voor snelheid is ongeveer rond de 11 sec 100 m sprint. Ik wil ook mijn conditie verbeteren zodat ik rond de 8 km per wedstrijd kan rennen snap je? Ik ben wel snel in de wedstrijd maar naar een aantal sprints dan lever ik veel snelheid omdat ik vermoeid begin te raken. Ik gebruik nu creatine en dat werkt heel goed. Ik kan nu vaker en harder sprinten zonder snel moe te worden.

Die 30 m tijd zit cker onder de 4 sec

Zou een sportarts een goed idee zijn? Dat die eventueel een trainingsprogramma maakt?

Ik kan geen lange afstanden rennen. Daar ben ik echt niet goed in. Zou je dat kunnen verbeteren door bijv 5 tot 10 x 30 m en 5 tot 10 60m en dan 5 tot 10 90 m sprinten? Of bijverboold shuttleruns ofzo?

Ik wil wel graag mijn snelheid blijven behouden en daarom wil ik nie alleen maar langeafstanden gaan lopen.

Hopelijk kan je hierwat mee?
Een reactie zou fijn zijn.

 

[400mman]

Interessant artikel:

More than one set is a waste of time for gaining muscle strength!

Contents
Statement of the Topic
Background Knowledge
New Knowledge
More Than Three Sets
Clinical Implications
Summary
References

Statement of the Topic
More than one set is a waste of time for gaining muscle strength!

Background Knowledge
Resistance training has become one of the most popular forms of exercise for developing musculoskeletal fitness, muscular strength, hypertrophy and overall health (Fleck and Kraemer 1997). It is often prescribed for general fitness, athletic conditioning and prevention or rehabilitation of muscular and orthopaedic injuries (Carpinelli and Otto 1998). Musculoskeletal strengthening has been shown to significantly decrease the risk of orthopedic injuries and in the delay of onset of frailty associated with aging (Hass et al 2000). Resistance training reduces the risk of coronary heart disease (CHD), osteoporosis, and non-insulin-dependent diabetes as well as lowering the risk of obesity by elevating the resting metabolism when part of a comprehensive exercise program (Feigenbaum and Pollck 1997). The physiological adaptations resulting from a well-designed resistance training program include increased strength, muscle hypertrophy, lean body mass, bone mass, connective tissue thickness, and improved physical function (Stone et al1991, Hass et al 2000).

The beneficial effects conferred by resistance training depend on the manipulation of several factors, including the intensity and frequency of training, as well as the volume of exercise needed to meet the goals of the individual (Fleck and Kraemer 1997). The volume of exercise is a product of the number of sets completed of each exercise and the number of repetitions completed in each set. For adults interested in general health and fitness, the American College of Sports Medicine recommend a weight-training regimen that requires a minimum of a single set per exercise for 8-12 repetitions. These recommendations are based on the time efficiency of single-set programs and the similar improvements in strength observed when comparing single and non-periodized multiple-set programs (Hass et al 2000).

One of the most controversial element of strength training programs is the number of sets required for increases in muscular strength and hypertrophy. In the past numerous authors have recommended performing multiple sets (at least 3) of each exercise in order to elicit increases in muscular strength and hypertrophy. This recommendation appears at all levels in the scientific literature, including strength training reviews and exercise physiology textbooks (Fleck and Kraemer 1988, Carpinelli and Otto 1998, McArdle et al 1996). However, the use of single set training has been recently suggested as the most efficient way to gain similar improvements in strength and muscle hypertrophy (Carpinelli and Otto 1998, Hass 2000, Starkey et al 1996).

New Knowledge
Support For Multiple Sets
There are a number of studies that have investigated and supported the use multiple-sets compared to single-set exercise to strengthen and increase muscle diameter size. Kraemer et al (1997) assigned 43 weight trained males to either a single-set, multiple set or a varied multiple set group. The protocol involved performing 7 free weight exercises 3 times per week for 14 weeks. The single set group performed each exercise to fatigue. All groups showed significant increases in 1RM for the squat exercise. However, the multiple-set and varied multiple-set group showed significantly greater increases in 1RM for the squat exercise than the single set group. There were no significant changes in body mass or body composition for any of the groups.

Similarly, a study by Kraemer et al (1995) investigated 24 female subjects performing either a single-set, a varied multiple set or no sets (control group). Both weight-training groups performed the same exercises 2-3 times per week for 9 months. The single-set group performed 1 set of 8-10RM, while the multiple-set group performed 2-5 sets of 8-10 repetitions for each exercise. After 4 months of training, both groups showed increases in 1RM for the bench press, military press and leg press exercises. However, only the multiple-set groups showed further significant increases in strength after the 4-month period. Kraemer et al ( 1995) and Fleck and Kramer (1997) both concluded, that the use of single-set programs are therefore, most appropriate for individuals who are untrained or are just starting a resistance training program. These authors suggest that once initial fitness has been achieved, multiple sets become superior to a single set in acquiring optimal physiological adaptation. Presumably, the proposed greater improvements in performance conferred by multiple-set programs would surpass the time advantages of one-set training.

Apparently, the optimal volume of resistance training for recreational weight lifters is undetermined. Further, the efficacy of one-set programs has not been evaluated in long-term lifters.

Support For Single Sets
A number of studies have investigated the increase in muscular strength gained by training protocols using one set and two sets of repetitions. Pollock et al (1993) trained female athletes twice a week for 12 weeks on cervical "MedX" machines. Both groups showed significant increases in isometric torque at all angles of neck flexion, but with no significant difference in strength between groups. Similarly, Coleman (1977) trained participants on Nautilus machines using an 8-12 RM protocol with either a 1 set or 3 set group. Significant strength improvements were attained in both groups after 10 weeks of training, but no significant difference between groups in terms of strength and muscle size was apparent. Four studies performed by a group of investigators (Miller et al 1994, Treuth et al 1994, Hurley et al 1995 and Ryan et al 1995) examined the effect of resistance exercise on body composition, bone mineral density, hormonal responses and muscular strength. Overall, the 4 studies showed no significant difference in muscular strength over a 16-week period when the subject performed either a single-set or a double set of resistance exercises. A summary table of authors results are shown in Table I (adapted from Carpinelli and Otto 1998).

Table I. Studies comparing strength increases after using 1 set vs 2 sets of repetitions (adapted from Carpinelli and Otto 1998) Reference Programme duration (wk) Modality Frequency (days/wk) Strength measure Training
Sets x Reps Strength increase % Results
Coleman 1977 10 Nautilus 3 1RM 1 x 8-12RM
2 x 8-12RM 12-20%
12-20% Non significant
Pollock 1993 12 MedX 2 Resistance 1 x 8-12RM
2 x 8-12RM 40.9%
43.5% Non significant
Miller et al 1994 16 Keiser 3 3RM 1 x 15 lb
2 x 15 lb 64.2%
40.4% Non significant
Treuth et al 1994 16 Keiser 3 3RM 1 x 15 lb
2 x 15 lb 39.2%
40.8% Non significant
Hurley et al 1995 16 Keiser 3 3RM 1 x 15 lb
2 x 15 lb 43.1%
43.8% Non significant
Ryan et al 1995 16 Keiser 3 PeakTorque 1 x 15 lb
2 x 15 lb 51.4%
35.6% Non significant

A number of studies have investigated strength gained by training protocols using 1 set and 3 sets of repetitions (Table II - adapted from Carpinelli and Otto 1998). Starkey et al (1996) compared muscle thickness and strength of the anterior and posterior thigh muscles in male and female volunteers after training 3 days a week for 14 weeks on MedX machines. The single-set group performed 1 x 8-12RM to fatigue, while the 3-set group performed 3 x 8-12RM to fatigue. Results of this study showed that the peak knee extension torque at 7 angles significantly increased in both groups. However, there was no significant difference in knee extension or flexion peak torque's between the two groups. Ultrasound scans also showed significant increases in muscle thickness in all subjects, but with no significant difference between groups.

Stowers et al. (1983) compared the effects of training free weights 3 times per week for 7 weeks using either 1 set or 3 sets to exhaustion. They found that there was no significant difference in the strength gains measured via the 1 RM bench press or 1RM squat among the 2 groups. Hass et al (2000) trained recreational male weightlifters with either a 1 x 8-12RM program or a 3 x 8-12RM program for 13 weeks. The results indicated that one-set programs are effective for weightlifters with a minimum of 1-year resistance training experience, and that increasing training volume over a 13 week period does not lead to significantly greater improvements in strength for weightlifters. A study by Reid et al (1987) trained male volunteers on Universal type machines with either a 1-set or 3-set routine, 3 times per week for 8 weeks. Results also indicated that both groups significantly increased their isometric strength with no difference between groups.

Similarly, Dehoyes et al (1997) trained adolescent tennis players 3 times per week, for 10 weeks with either 1 or 3 sets of 10-15 repetitions to fatigue. There was a significant increase in 1RM chest press and leg press in both groups. However, there was no difference found between groups.

In contrast, the study previously mentioned by Kraemer et al (1997) is one of only a few that reported significant improvements in muscle strength when using a multiple-set program compared to a one-set programme.

Table II. Studies comparing strength increases after using 1 set vs. 3 sets of repetitions (Adapted from Capinelli and Otto 1998). Reference Programme duration (wk) Modality Frequency (days/wk) Strength measure Training
Sets x Reps Strength increase % Results
Kraemer et al 1997 14 Free weights 3 1RM 1 x 12RM
3 x 10RM 12%
25% Significant difference
Starkey et al 1996 14 MedX 3 Peak isometric
Torque 1 x 8-12RM
3 x 8-12RM 21.3%
23.3% Non significant
Reid et al 1987 8 Universal 3 Peak isometric
Torque 1 x 8-12RM
3 x 8-12RM 17.7%
17.9% Non significant
De Hoyos et al 1998 10 Not reported 3 Peak isometric Torque 1x 10-15RM
3x10-15 RM 12.5%
12.8% Non significant
Stowers et al 1983 7 Free weights 3 1RM 1 x 8-12RM
3 x 8-12RM Not reported Non significant
Hass et al 2000 13 Free weights 3 1RM 1 x 8-12RM
3 x 8-12RM 8.3-13.6%
10.3-13.5% Non significant

More Than Three Sets
A few studies have investigated the increase in strength by training protocols utilising more than 3 sets of repetitions. Ciriello et al (1982) trained subjects using a Cybex II isokinetic equipment 3 sessions per week for16 weeks. All subjects trained the knee extensors of one limb 5 x 5RM protocol and the contralateral knee extensors with a 15 x 10RM protocol. Peak torque significantly increased in all subjects, but not between the two groups. Ostrowski et al. (1997) reported that one set per exercise was as effective as two sets and four sets for improving muscular size, strength, and upper body power in recreational weight lifters during a 10-wk total body training program.

No studies have compared exercise programmes using 1 set of repetitions with those using more than 4 sets, but perhaps inferences can be made in reference to the research results presented. That is, most research describes no significant difference in strength when comparing 1-set with 2-sets, 1-set with 3-sets, 1 set with 4sets and 5-sets compared to 15-sets (Carpinelli and Otto 1998). Therefore, it may be inferred from the majority of the literature that no significant difference in the magnitude of strength gains should be expected between 1-set and multiple-sets, up to a 15-set program (Carpinelli and Otto 1998). One set of repetitions has been shown to be as effective as multiple sets, and more time efficient, for increasing muscular strength and hypertrophy in males and females of different ages, for a variety of muscle groups and using various types of exercise equipment. In other words, there is insufficient evidence to support the prevalent belief that a greater volume of exercise (through multiple sets) will elicit superior muscular strength or hypertrophy than will the minimal volume via a single set. (Carpinelli and Otto 1998). Single-set regimes have also been suggested to achieve similar improvements in strength compared to multiple sets in less time, with less work and a decreased potential for injury, and therefore should be the undertaken by all individuals trying to achieve strength gains (Hass 2000).

Clinical Implications
Overall, the literature suggests that performing additional sets of high intensity resistance exercise does not lead to significantly greater improvements in muscular strength, muscular endurance, or body composition than training using a single set in all ages, genders and athletic levels of sports participation.

Therefore, clinically it can be inferred from the literature that when the therapist is trying to achieve increases in strength for patients including: athletic, othopaedic, musculoskeletal, young and the elderly that a single set routine can be just as advantageous in achieving these results as a multiple set routine. The low volume of exercise in single set program's makes it desirable for therapists, as there is a reduced risk of injury. The time taken to perform a single set is also considerably less than for multiple set programs. This is important for patients and therapists, as often patients do not adhere to their exercise regime due to lack of time.

Therefore, higher levels of patient compliance in exercise program's may result if therapists prescribe one set programs for rehabilitation relative to the 3-4 sets that are often recommended clinically.

Summary
Considering the lack of difference observed between one set and multiple-set programs found in the majority of the literature presented, it seems a single set of 8-12 repetitions represents an efficient method of developing muscular strength, endurance, and body composition regardless of the fitness level of the individual. This is important for individuals who desire the health and fitness benefits associated with a well-rounded physical fitness program but may not have the time to devote to multiple-set resistance training programs.

There is minimal evidence in the literature to suggest that the response to single or multiple sets in trained athletes would differ from that of an untrained individual. There is also no evidence to indicate that a single set of an exercise would be less productive than multiple sets for people in the general population or specific populations, such as the elderly, cardiovascular and orthopaedic patients who perhaps, should not or will not perform each exercise to the point of muscle fatigue.

No studies have shown a significant difference in strength development when comparing one versus two sets of exercise. These studies clearly indicate that single-set training promotes significant improvements in strength of both the upper and lower extremities and postural muscles and that these improvements are comparable with those attained from a higher volume of training. The majority of these studies were 8-12 wk in duration using previously sedentary adults and single isolation exercises. Whether more compound multi-joint movements respond similarly to low and high volume training warrants further investigation.

References
American College of Sports Medicine (1998)
The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults. Medicine and Science in Sports Exercise 30:975-991.
Carpinelli R N and Otto R M (1998)
Strength training: Single versus multiple sets. Sports Medicine 26:73-84.
Coleman AE (1977)
Nautilus vs Universal Gym strength training in adult males. American Corrective Therapy Journal 31:103-107.
Ciriello VM, Holden WL and Evans WJ (1982)
The effects of two sets kinetic training regimens on muscle strength and fibre composition. Champaign (IL): Human Kinetics, pp. 787-793.
Feigenbaum M S and Pollock ML (1997)
Strength training: rationale for current guidelines for adult fitness programs. Physician and Sports Medicine 25:44-64.
Fleck SJ and Kraemer WJ (1997)
Designing Resistance Training Programs (2nd ed.) Champaign (IL): Human Kinetics, pp.131-163.
Hass CJ, Garzarella L, Dehoyos D and Pollock ML (2000)
Single vs multiple sets in long term recreational weightlifters. Medicine and Science in Sports and Exercise 32: 235-242.
Hurley BF, Redmond RA and Pratley RE (1995)
Effects of strength training on muscle hypertrophy and muscle cell distribution in older men. International Journal of Sports Medicine 16:378-384.
Kramer JB, Stone MH, O'Bryant HS, Conley MS, Johnson RL, Nieman DC, Honeycutt DR and Hoke TP (1997)
Effects of single vs. multiple sets of weight training: impact of volume intensity, and variation. Journal of Strength and Conditioning Research 11:143-147.
Kraemer WJ, Newton RV and Bush J (1995)
Varied multiple sets resistance training programs produce greater gains than single set programs. Medicine and Science in Sports and Exercise 7:195-200.
McArdle WD, Katch FI and Katch VL (1996)
Exercise Physiology: Energy, Nutrition and Human Performance (4th ed.). Baltimore: Williams and Wilkins.
Miller JP, Pratley RE and Goldberg AP (1994)
Strength training increases insulin action in healthy 50-60 year old men. Journal of Applied Physiology 77:1122-1127.
Ostrowski KJ, Wilson GJ, Weatherby R, Murphy PW and Lyttle AD (1997)
The effect of weight training volume on hormonal output and muscular size and function. Journal of Strength and Conditioning Research 11:148-154.
Pollock ML (1998)
Prescribing exercise for fitness and adherence. In Dishman RK (Ed): Exercise Adherence: Its impacts on public health. Champaign: Human Kinetics, pp. 259-277.
Pollock MH, Graves JE and Bamman MM (1993)
Frequency and volume of resistance training: effect on cervical extension strength. Archives of Physical Medicine and Rehabilitation 74:1080-1086.
Ryan AS, Pratley RE and Elahi D (1995)
Resistive training increases fat-free mass and maintains RMR despite weight loss in postmenopausal women. Journal of Applied Physiology 79:818-823.
Starkey DB, Pollock ML, Ishida Y, Welsch MA, Brechue WF, Graves JE and Feigenbaum MS (1996)
Effect of resistance training volume on strength and muscle thickness. Medicine and Science in Sports and Exercise 28:1311-1320.
Stone MH, Fleck SJ, Kraemer WJ and Triplett NT (1991)
Health and performance related changes adaptations to resistance training. Sports Medicine 11:210-231.
Stowers TJ, McMillan J, Scala D, Davis V, Wilson D, and Stone M (1983)
The short-term effects of three different strength-power training methods. National Strength and Conditioning Association Journal 5:24-27.
Treuth MS, Ryan AS and Pratley RE (1994)
Effects of strength training on total and regional body composition in older men. Journal of Applied Physiology 77:614-620.

 

[400mman]

Mijn hoofddoel is profvoetballer te worden. Ik zit er dicht tegen aan maar er kunnen en moeten nog dingen verbeterd worden. Ik ben al snel maar omdat bijv. mijn squat maar 40 of 50 kilo is dan denk ik als je 100 kilo kan squatte er nog meer tijd af kan halen en tzelfde geld met bankdrukken en deadlifts enzo snap je?

Van meer squaten ga je niet persee sneller sprinten, snelle sprinters kunnen veel squaten, maar dat is niet hetzelfde, dat is oorzaak en gevolg omdraaien

Mijn doel voor snelheid is ongeveer rond de 11 sec 100 m sprint. Ik wil ook mijn conditie verbeteren zodat ik rond de 8 km per wedstrijd kan rennen snap je? Ik ben wel snel in de wedstrijd maar naar een aantal sprints dan lever ik veel snelheid omdat ik vermoeid begin te raken. Ik gebruik nu creatine en dat werkt heel goed. Ik kan nu vaker en harder sprinten zonder snel moe te worden.

Creatine gebruik je hier in zijn meest optimale vorm, hiervoor werkt het ideaal. Zorg dat je het gebruik ook periodiseert.

Die 30 m tijd zit cker onder de 4 sec

Zou een sportarts een goed idee zijn? Dat die eventueel een trainingsprogramma maakt?

Het kan nooit kwaad een sportarts te raadplegen, een goeie sportfysio kan je ook helpen

Ik kan geen lange afstanden rennen. Daar ben ik echt niet goed in. Zou je dat kunnen verbeteren door bijv 5 tot 10 x 30 m en 5 tot 10 60m en dan 5 tot 10 90 m sprinten? Of bijverboold shuttleruns ofzo?

Waarom verbeter je die niet door langere afstanden te trainen? Het kan helemaal geen kwaad om langere afstanden te rennen zolang je onder de 30 min blijf is er weinig aan de hand.

Ik wil wel graag mijn snelheid blijven behouden en daarom wil ik nie alleen maar langeafstanden gaan lopen.

Combineer het dan, train gewoon een paar kan in de week op lange afstanden en train op sprinten. Beide disciplines zitten in andere energie systemen en kunnen dus goed gecombineerd worden.

Hopelijk kan je hierwat mee?
Een reactie zou fijn zijn.

 

[Dannyvoetbal]

Bedankt voor je reactie man! Ik heb ook een powerslee voor gewichten. Hoevaak zal ik die per week moeten gebruiken en wat zijn dan de beste oefeningen en afstanden? Want 100 m sprint met een powersled is niet goed ofwel? ik denk korte sprints van 20 of 30 m dat die goed zijn ofniet?

 

[400mman]

Bedankt voor je reactie man! Ik heb ook een powerslee voor gewichten. Hoevaak zal ik die per week moeten gebruiken en wat zijn dan de beste oefeningen en afstanden? Want 100 m sprint met een powersled is niet goed ofwel? ik denk korte sprints van 20 of 30 m dat die goed zijn ofniet?

Klik om te verkleinen...

Zorg voor een goeie warming up! Hiermee kan je dingen stuk maken dus altijd opletten.

Allereerst zou ik dat ding niet de hele training gebruiken. Deel je training op in een aantal stukken. Neem niet meer dan 10-15% van je lichaamsgewicht om te slepen. Denk om je pezen.

Train bijv

Warming up (2 min sjokken, 2 min dribbelen, 2 min duurloop/coopertest tempo, 1 min bijna maximaal, 1 min uitlopen)
Loopscholing
Paar relaxte sprintjes om de loopscholing te beeindigen
3 x 3 30-60m met slee; 1 x 3 30-60m zonder slee;

Dan bijv 3x (100m, 120m, 140,m 160m, 180m, 200m) rust is wandeltempo terug serie pauze is 4 min.

Vergeet in je training ook niet natuurlijke obstakels, zoals heuvels, duinen, wind en trappen.

Succes

 

[Dannyvoetbal]

Ok bedankt man!

Ik doe nu heel veel single leg oefeningen. Bijv. Single leg press of single leg curl and single cable oefeningen. Single leg oefeningen zijn die beter dan als je allebei de benen tegelijk gebruikt? Ik merk nu dat ik single doe en ik doe dan met beide benen dat ik een stuk sterker ben geworden.

Wij hebben nergens in de buurt echt een goede heuvel of trap eik.

Ken jij Complete Speed training? van Latif Thomas?

 

[400mman]

Ok bedankt man!

Ik doe nu heel veel single leg oefeningen. Bijv. Single leg press of single leg curl and single cable oefeningen. Single leg oefeningen zijn die beter dan als je allebei de benen tegelijk gebruikt? Ik merk nu dat ik single doe en ik doe dan met beide benen dat ik een stuk sterker ben geworden.

Wij hebben nergens in de buurt echt een goede heuvel of trap eik.

Ken jij Complete Speed training? van Latif Thomas?

Klik om te verkleinen...

Single oefeningen zijn moeilijker dan beide benen tegelijk. Maar dat wil niet zeggen dat je alleen nog maar die moet doen. Wissel het af dat is het eerste beginsel van trainen.

 

[400mman]

Training van gisteren:

3 x 12 10kg cable stabilisatie oefeningen
3 x 12 90kg speed squat
3 x 6 borzov sprongen
3 x 12 80kg cable crunch
3 x 12 10,15,10kg swiss ball rotations
3 x 12 (40kg extended arm pull down, 40kg biceps curl)
buikspieroefeningen

 

[400mman]

Aardig filmpje van Lolo Jones 100m horden specialiste

http://link.brightcove.com/services/link/bcpid416421194/bctid6687560001

 

[400mman]

Gisteren getraind en vandaag warempel spierpijn:

Hoe het allemaal tot stand kwam:

3x 6x 270kg legpress (diep!);
3x 12x 15kg stability oefening;
3x 6x 150kg full-squat;
3x 12x 28kg incline dumbbell press;
3x 12x 55kg triceps cable;
3x 12x 85kg cable crunch;
3x 12x 17.5kg swiss ball rotations;

 

[Anoniem_1989_9]

wel een beetje veel oefeningen Mooie FullSquat!

 

[400mman]

wel een beetje veel oefeningen Mooie FullSquat!

Klik om te verkleinen...

Thnx!

 

[400mman]

training van woensdag:

veel core stability en 35 min cardio

 

[400mman]

Training van donderdag:

3 x 6 x 105kg bankdrukken;
3 x 12 x 30kg incline dumbbell;
3 x 12 x 60kg upright rowing;
3 x 12 x 55kg cable tricpes extension;
3 x 12 x 20kg swiss ball rotation;
3 x 6 x 150kg squat;
3 x 6 x 270kg legpress diep!;