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Jarlby skrev:TrexMode skrev:
Kedeligt forslag, men hvad med Sheiko delt op i AM/PM og så to ekstra bb-dage, en til arme (bicpz) og lægge+mobilitet og en til ryg?
Så f.eks. mandag sheiko, tirsdag ryg, torsdag sheiko, fredag arm+læg+mobilitet, lørdag sheiko? hvile onsdag + søndag
Det var en del af planen fra august - sep
Her forleden sagde du at der skulle DL's mere - hvornår ville du implemente det?
Mike T snakker om at gradvist øge sin volume med en ekstra dag, og Tom Martin snakker om noget af det samme. På sheiko kunne det f.eks. være at du på din "ryg-dag" kører rumænske dødløft eller stivbenede dødløft. Lige så stille og roligt, som den bliver tungere, og som din arbejdstolerance for dødløft bliver højere, kan du gøre det til almindelige dødløft
Så bliver torsdag + lørdag til en dødløft dag over tid. Både Mike T og Tom Martin siger, at det skal ske gradvist og langsomt, og man skal holde sin volume nede når man øger frekvensen, så hvordan du lige vil gøre i praksis skal der nok lidt mere viden end min til at planlægge.
I've learn a lot about frequent training. The most important lesson was the necessity of building up a good solid conditioning base first. If you've been deadlifting heavy once a week for years, and jump straight into deadlifting heavy 3 times a week, you'll have problems because you're body won't have adapted to this kind of training. To overcome this, you can take one of two routes. The first idea I had was to simply add one extra deadlift day into my week, until I adapted to that, then add another day in after that. This did not work very well for me at all, within a couple of weeks of suddenly deadlifting twice a week, it was clear I wasn't able to recover properly from this. I admitted defeat, and was willing to accept the standard training principles of only squatting and deadlifting once a week. Later on, while returning to the gym from a hamstring injury I got sprinting, I had the idea of doing straight leg deadlifts to strengthen my hamstrings. The amount of weight I could use because of my hamstring injury was really small, there was no muscle soreness from doing the exercise whatsoever. This gave me the confidence to repeat the exercise 3 times a week, because the weight I was using wasn't heavy enough to require any length of recovery time. I was very successful with this, as the weeks went by, I gradually started adding more weight to the bar. My capacity to recover from frequent training was improving quickly enough to accomodate the extra weight I was using, so I just kept gradually adding more and more weight, and by the end of it all I was deadlifting really heavy, 3 times a week, and recovering just fine in between. Not only has I trained my muscles to lift more weight, I'd also trained them to recover quicker with a simple progressive overload system.
So in summary, what I'd learnt was to set the amount of times you want to train a certain exercise, and stick to it straight from the beginning, but start off really light so it doesn't affect your recovery, then add weight to the bar over a period of time. Since then, this has been the basic layout to all of my training cycles. Your body WILL learn to recover faster, in exactly the same way it learns to move more weight.
Kilde: Interview med Tom Martin
Bnaz herinde dødløfter vist også 2-3 gange om ugen, og han er god til dødløft.
men som regel 4-5x/uge
