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'스쿼트'에 해당되는 글 2건

2008.02.11 Smolov Squat Program
2008.01.31 "Russian" Squat Program Generator 4

Smolov Squat Program

health & training 2008. 2. 11. 11:36

Squat routine인데, 온라인으로 계산할 수 있게 되어 있다.

http://www.joeskopec.com/smolov.html

반복 횟수와 주기만을 보더라도 본격 파워리프터를 대상으로 하는 듯한 상당히 힘든 루틴으로 보인다.

그밖의 다른 파워리프팅 프로그램 계산기
http://www.joeskopec.com/programs.html

Posted by trigger

"Russian" Squat Program Generator

health & training 2008. 1. 31. 16:43

"Russian" Squat Program Generator

1RM (Repetition Maximum)을 입력하면 자동으로 스쿼트 프로그램을 짜주는 사이트

http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html

120kg을 입력하면 다음과 같이 나온다


.	Day #1*	Day #2*	Day #3*
Week 1	6 sets of 2 reps	6 sets of 3 reps	6 sets of 2 reps
Week 2	6 sets of 4 reps	6 sets of 2 reps	6 sets of 5 reps
Week 3	6 sets of 2 reps	6 sets of 6 reps	6 sets of 2 reps
Week 4	5 sets of 5 reps	6 sets of 2 reps	4 sets of 4 reps
Week 5	6 sets of 2 reps	3 sets of 3 reps	6 sets of 2 reps
Week 6	2 sets of 2 reps	6 sets of 2 reps	You should be able to max at 105%!

(*Use a Monday, Wednesday, Friday or a Tuesday, Thursday, Saturday schedule of workouts to allow for adequate recovery)

위의 방법은 Original Russian Squat Routine이고 체력이 최고조인 선수들을 대상으로 만들어진 가혹한 프로그램이다. 이 방식이 힘이 부친다면, 다음과 같은 변형된 것을 시도하는 것도 좋다.

출처: http://www.dragondoor.com/articler/mode3/408/

Phase 1 - Volume: 4 weeks, squat twice a week

Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 2: 60% x 3, 70% x 2, 80% x 3 x 6 sets
Workout 3: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 4: 60% x 3, 70% x 2, 80% x 4 x 6 sets
Workout 5: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 6: 60% x 3, 70% x 2, 80% x 5 x 6 sets
Workout 7: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 8: 60% x 3, 70% x 2, 80% x 6 x 6 sets

Phase 2 - Intensity: 4 weeks, squat twice a week

Workout 9: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 10: 60% x 3, 70% x 2, 85% x 5 x 5 sets
Workout 11: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 12: 60% x 3, 70% x 2, 90% x 4 x 4 sets
Workout 13: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 14: 60% x 3, 70% x 2, 95% x 3 x 3 sets
Workout 15: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 16: 60% x 3, 70% x 2, 100% x 1, (105% x 1) (110% x 1)

16주째의 괄호는 할 수 있으면 하라는 뜻이다.