Har kigget lidt på et program outline af chad hvor programmet bygger på singles.

Man skal vælge mellem følgende øvelser fra A og B og de fleste øvelser er ikke noget problem for mig. Kan dog godt være jeg vil skifte Push Press ud med med Military Press. Nej problemet er jeg ikke vil bruge Clean eller Snatch, men hvad kan jeg dog erstatte disse øvelser med?

Følgende er taget ud af artiklen:

For this program you'll be performing a lot of sets: 20-24. That doesn't leave room for any movements that don't work tons of muscle groups at once. Your exercise selection must be as efficient as possible.

Here are the movements you should choose from, separated into two categories (A and B).

A Movements:

Push press
Dip
Chin-up or pull-up
Row

B Movements:

Clean
Snatch
Deadlift
Squat

You can use any variations of the above movements. For example, you can do a back squat, front squat, overhead squat, Zercher squat, etc.

Choose one movement from the A category and one from the B category for each workout. Use a different movement for all three workouts each week.

If your workout consists of nothing more than the two movements for 20-24 sets, you'll be in great shape. However, you can always throw in supplemental work at the end of the workouts. You can't go wrong with external rotations, hip abduction, side lunges, and serratus work. The supplemental exercises are up to you. Perform no more than 3-4 sets of 8-10 reps.

The rest periods are short (30 seconds) for the movements with singles. Intuitively, it seems that you'd need longer rest periods since the load is heavy. This is not the case, as you'll soon find out. You'll be amazed at how fast your nervous system jacks up its output once you get the first 8-10 sets under your belt. Now, I'm not saying these workouts will be easy. They won't. But no one ever built an incredible physique without a little blood, sweat and tears.

Here's a sample plan for the workout with singles and supplemental exercises.


MONDAY

Sets: 20
Rest: 30 seconds between each set
Load: 85-90% 1RM

Power clean
Dip

Sets: 3
Reps: 8
Rest: 30 seconds between each exercise
Load: as heavy as possible

A1) External rotation
A2) Hip abduction
A3) Reverse crunch

WEDNESDAY

Sets: 20
Rest: 30 seconds between each set
Load: 85-90% 1RM

Overhead squat
Chin-up

Sets: 3
Reps: 8
Rest: 30 seconds between each exercise
Load: as heavy as possible

A1) Calf raise
A2) Reverse curl
A3) Woodchop

FRIDAY

Sets: 20
Rest: 30 seconds between each set

Deadlift
Push press

Sets: 3
Reps: 10
Rest: 30 seconds between each exercise
Load: as heavy as possible

A1) Push-up plus
Note: this is just a push up while pushing your shoulder blades apart at the top of the movement.
A2) EZ bar reverse curl
A3) Side lunge

ingen der kan hjælpe?

BUMP! Need help

Hvorfor vil du erstatte de 2 øvelser?

Har ikke lyst til at skulle lære dem over nettet Træner alene derhjemme og det er nogle teknisk krævende øvelser.

Pak mindre kg på til du er fortrolig med øvelserne?

Personligt kan jeg ikke se hvad det store problem er.. De er remelig nemme at komme ud af ved at kaste stangen fra sig, så der ikke sker noget.
Hvis man altså lige ser bort fra huller i gulvet.

træner hjemme.. på trægulv det er os mere mig selv og skader jeg tænker på.

Niklas! skrev:træner hjemme.. på trægulv det er os mere mig selv og skader jeg tænker på.

Start stille og roligmed vægten, så du får teknikken ind i kroppen. Det er nogle rigtig fede, funktionelle øvelser at køre IMO

ingen forslag til hvad jeg eller kunne bruge? det går bare ikke med de 2 derhjemme, smadrer jo gulvet

Jeg kan ikke selv lige komme på to øvelser du kan skifte direkte ud.. Sådan som jeg ser det skal du substituere med flere øvelser for at kompensere.

ja det tænkte jeg nok, det er noget pis