Forskellige løfters dødløft træning

Specifikke programmer til maksimal styrke eller masse...

by charlie t » Thu Jan 04, 2007 12:25 am

Fandt lige de her;

Andy Bolton -
Rack Pulls - goal weight set 8 inches off floor and drop 1 inch each week until pulling that weight from floor
Leg Curls - sets of 8-10 reps
Hyper Extensions - sets of 8-10 reps
Lat Pulldowns - sets of 8-10 reps
Low Pulley Rows - sets of 8-10 reps
Shrugs - sets of 8-10 reps

Speed day Singels with low rest between sets


Gerrit Badenhorst -
Power Cleans - singles (stop-start sets)
Deadlift stood on boards or plates - 3x3 (after 3 weight increases change to a different height, any height below the regular height of a deadlift)
Rack Pulls - 3x3 (after 3 weight increases change to a different height, any height above the regular height of a deadlift)
Chest Supported Rows - 2-3 sets of 6-8 reps


Ed Coan -
(Eddy just gave me a cycle and wished me good luck but I wanted assistive moves as well.. never mind)

Work sets
75% x 2
80% x 2
85% x 2
90% x 2
80% x 3x3
85% x 2
90% x 2
95% x 2
97.5% x 1
100% 1

Speed sets
60% 8x3 w/90 sec rest
65% 8x3 w/90 sec rest
70% 6x3 w/90-120 sec rest
75% 5x3 w/90-120 sec rest
65% 3x3 w/120 sec rest
70% 3x3 w/120 sec rest
75% 3x3 w/120 sec rest
70% 2x3 w/rest as needed
60% 2x3 w/rest as needed


Bill Kazmaier -
Deadlifts - cycled from 3x10 to doubles
Dumbell Shrugs - cycled from 3x10 to triples
One Arm Dumbell Rows - cycled from 3x10 to triples


Mark Philippi -
Deadlift - cycle from 3x5 to 3x3
Stiff Leg Deadlift - cycle from 3x8 to 3x5
Power Shrugs - cycle from 3x8 to 3x5


Svend Karlsen -
Deadlift stood on a box - 3x10-3x8-3x6-3x4-3x2
Deadlift with bar on box - same as above


Jouko Ahola -
Deadlift - 3x3
Straight Leg Deadlift - sets of 8-10 reps
Back Extensions - sets of 8-10 reps
Stomach Extensions - sets of 8-10 reps
charlie t
 

by L^P » Fri Jan 05, 2007 12:32 am

Meget interessant Charlie 8)

Deadlift er den sejeste
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by donprehn » Fri Jan 05, 2007 11:58 am

Er bare lidt svært at følge dem, når man ikke kan se squat cyklusen.
TOUGH
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by charlie t » Fri Jan 05, 2007 7:07 pm

donprehn wrote:Er bare lidt svært at følge dem, når man ikke kan se squat cyklusen.

Squat? :? Hvad er det? :?
charlie t
 

by Jansiders » Fri Jan 05, 2007 8:36 pm

Jeg tror de kører 10-6-3 programmet ved siden af. :lol:
Ol benbøj 3 gange om ugen og aldrig over 80%
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by Moos » Sat Jan 06, 2007 1:10 am

Guld post, men det er sq svært at bruge mange af dem, når der ikke står nogen intensitet.
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by charlie t » Sun Jan 21, 2007 5:45 pm

PDF dokument med Andy Boltons dl træning http://www.silovytrojboj.sk/articles/BoltonDL.pdf
charlie t
 


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