Primerjava osnovnih programov za moč z olimpijsko palico

Posted: 17/09/2011 in Vadba
Oznake: ,

Dragi bralci, preljube bralke,

kot bržčas veste, se je v vadbeni skupnosti uveljavilo kar nekaj programov za moč z olimpijsko palico. Da bi zmanjšali zmedo in uporabnikom, željnim izboljšati maksimalno moč, omogočili boljšo orientacijo v vadbenih sferah, so se na spletni strani Gubernatrix odločili, da bodo pet najbolj znanih (odmevnih?) programov medsebojno primerjali in jih (provizorično) ovrednotili. V članku Basic Barbell Programms Reviewed so pod drobnobled vzeli sledeče programe:

Starting Strength – beginner
Stronglifts 5×5 – beginner
Jim Wendler’s 5/3/1 – intermediate or advanced
Madcow intermediate 5×5 – intermediate (advanced version available too)
Texas Method – intermediate

Pri čemer:

As a rule of thumb, beginner means someone who is in their first year of barbell strength training; intermediate is someone with a year or two of barbell training under their belt; advanced is someone who has been training for years.

The main difference between beginner programmes and intermediate or advanced programmes is that beginner programmes assume progression (increase in weight or reps) from session to session. At some stage progression every session will no longer be possible (as you get closer to your strength potential) and you then need a programme that includes progression from week to week, or from cycle to cycle.

If you only train with barbells once a week, or you’ve never done a strength-focussed programme before (as opposed to a bodybuilding programme), then you might be a beginner in strength terms even if you have been training for a couple of years or more.

Pri vsakem programu boste zvedeli za:

a. relevantno literaturo;
b. relevantne spletne vire;
c. kakšna je glavna ideja programa;
d. kakšna je osnovna shema programa;
e. kakšne so njegove prednosti;
f.  kakšne so njegove pomanjkljivosti;
g. kako začeti.

Hm, k’ko bi rekukvalitetno! Zdaj pa zgrabite to štango – and make your hands, trunk and legs scream with joy and delight! 😉

Lep dan vam želim,

vaš S.

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