:: 'powerlifting' 태그의 글 목록

Mike Macenko's 9 Week Bench press routine

health & training 2008. 2. 22. 13:14

야구선수로 보이는 마이크 마센코의 벤치 프레스 프로그램이다. 벤치 프레스 수행능력을 20~50% 정도 향상시킬 수 있을 것이라고 마이크는 말한다.

출처: http://www.bigcat844.com/bench-workout.html

invalid-file

Your goal	80	(kg)

Week 1
Monday			Thursday
60% of max x 8 reps	48	(kg)	60% of max x 8 reps	48	(kg)
75% of max x 6 reps	60	(kg)	75% of max x 6 reps	60	(kg)
80% of max x 4 sets of 5 reps	64	(kg)	80% of max x 3 sets of 5 reps	64	(kg)
75% of max x 5 reps	60	(kg)	75% of max x 5 reps	60	(kg)
			75% of max x 5 reps	60	(kg)

Week 2
Monday			Thursday
60% of max x 8 reps	48	(kg)	60% of max x 8 reps	48	(kg)
75% of max x 6 reps	60	(kg)	75% of max x 6 reps	60	(kg)
80% of max x 5 reps	64	(kg)	80% of max x 5 reps	64	(kg)
85% of max x 3 sets of 4 reps	68	(kg)	85% of max x 2 sets of 4 reps	64	(kg)
80% of max x max reps	64	(kg)	80% of max x max reps	64	(kg)
			75% of max x max reps	60	(kg)

Week 3
Monday			Thursday
60% of max x 8 reps	48	(kg)	60% of max x 8 reps	48	(kg)
75% of max x 6 reps	60	(kg)	75% of max x 6 reps	60	(kg)
80% of max x 5 reps	64	(kg)	80% of max x 5 reps	64	(kg)
85% of max x 3 sets of 4 reps	68	(kg)	85% of max x 2 sets of 4 reps	64	(kg)
80% of max x max reps	64	(kg)	80% of max x max reps	64	(kg)
			80% of max x max reps	64	(kg)

Week 4
Monday			Thursday
60% of max x 8 reps	48	(kg)	60% of max x 8 reps	48	(kg)
75% of max x 6 reps	60	(kg)	75% of max x 6 reps	60	(kg)
80% of max x 5 reps	64	(kg)	80% of max x 5 reps	64	(kg)
85% of max x 3 sets of 4 reps	68	(kg)	85% of max x 2 sets of 4 reps	64	(kg)
90% of max x 2 sets of 3 reps	72	(kg)	90% of max x max reps	72	(kg)
90% of max x max reps	72	(kg)	80% of max x max reps	64	(kg)
			75% of max x max reps	60	(kg)

Week 5
Monday			Thursday
60% of max x 8 reps	48	(kg)	60% of max x 8 reps	48	(kg)
75% of max x 6 reps	60	(kg)	75% of max x 6 reps	60	(kg)
85% of max x 4 reps	68	(kg)	85% of max x 4 reps	68	(kg)
90% of max x 3 sets of 3 reps	72	(kg)	90% of max x 2 sets of 3 reps	72	(kg)
80% of max x max reps	64	(kg)	80% of max x max reps	64	(kg)
			80% of max x max reps	64	(kg)

Week 6
Monday			Thursday
60% of max x 8 reps	48	(kg)	60% of max x 8 reps	48	(kg)
75% of max x 6 reps	60	(kg)	75% of max x 6 reps	60	(kg)
85% of max x 4 reps	68	(kg)	85% of max x 4 reps	68	(kg)
90% of max x 3 reps	72	(kg)	90% of max x 2 sets of 3 reps	72	(kg)
92% of max x max reps	73.6	(kg)	85% of max x max reps	68	(kg)
85% of max x max reps	68	(kg)	80% of max x max reps	64	(kg)
80% of max x max reps	64	(kg)

Week 7
Monday			Thursday
60% of max x 8 reps	48	(kg)	60% of max x 8 reps	48	(kg)
75% of max x 6 reps	60	(kg)	75% of max x 6 reps	60	(kg)
85% of max x 4 reps	68	(kg)	85% of max x 4 reps	68	(kg)
90% of max x 3 reps	72	(kg)	90% of max x 3 reps	72	(kg)
95% of max x 2 sets of 3 reps	76	(kg)	92% of max x max reps	73.6	(kg)
80% of max x max reps	64	(kg)	95% of max x 2 reps	76	(kg)
			85% of max x max reps	68	(kg)

Week 8
Monday			Thursday
60% of max x 8 reps	48	(kg)	60% of max x 8 reps	48	(kg)
75% of max x 6 reps	60	(kg)	75% of max x 6 reps	60	(kg)
85% of max x 4 reps	68	(kg)	85% of max x 4 reps	68	(kg)
90% of max x 3 reps	72	(kg)	90% of max x 3 reps	72	(kg)
92% of max x 2 reps	73.6	(kg)	95% of max x 2 reps	76	(kg)
95% of max x max reps	76	(kg)	90% of max x max reps	72	(kg)
85% of max x max reps	68	(kg)

Posted by trigger

,

파워리프팅 프로그램 계산기

health & training 2008. 2. 11. 11:49

Coan/Phillipi 10 week Deadlift Routine
http://tsampa.org/training/scripts/coan_phillipi_deadlift/
페이지내의 링크에 보면 엑셀 파일도 있다

Pure Power Mag 16-week Squat Routine
http://tsampa.org/training/scripts/purepower_nov2002_squat/

Three-week Westside Barbell DE Box Squat Cycles
http://tsampa.org/training/scripts/tate_3_week_squat/

Five-week Westside Barbell DE box squat cycle
http://tsampa.org/training/scripts/5_week_de_box_cycle/

벤치 프레스에 대한 것도 있는데, 체인이나 탄력밴드를 사용하는 방법 등이 있어서 적용하기는 어려울 것이다. 그리고, 난 어깨 문제로 인해서 벤치프레스는 욕심도 없고 별다른 관심도 없다.
http://tsampa.org/training/scripts/

Posted by trigger

,

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.

Posted by trigger

,

Powerlifting 프로그램

health & training 2007. 9. 12. 15:01

출처: http://www.sport-fitness-advisor.com/powerlifting-routine.html

훈련 기간: 6 ~ 10 주로 구성
1주일의 훈련 루틴
월요일: Day1
화요일: Day2
수요일: 휴식
목요일: Day1
금요일: Day2
토, 일 : 휴식