Mika kirjoitti:
Yksi ohjelma, jolla leuanvetoa voi kehittää.
Pullups
Muutama kohta jäi epäselväksi.
Day 3
Do three training sets with a normal overhand grip. Rest 60 seconds between each set. Do three training sets gripping the bar so that your palms are toward your face and your little fingers are touching each other. Rest 60 seconds between each set.
Ymmärtääkseni yhteensä 6 sarjaa. Myöhemmin sitten väitetään, että 3. päivänä tehdään 9 sarjaa.
Training Sets
Training Sets are easy to define, but require some experimentation to determine for the individual participating in the program. A training set a specified number of repetitions. That means one individual may have 3 repetitions in his training set, but another individual may have more or less. The key to determine the proper number of repetitions in a training set comes on Day 3. You must perform nine training sets that day. If you only do twelve repetitions in your best single set (a PFT set or a maximum effort set), then your training set would probably have one or at most two repetitions. If you were concerned with gross numbers performed, you might try for the higher numbered training set. This is not advised. It is much more important for you to successfully complete the scheduled workout on Day 3, doing one repetition per training set, than it is for you to complete only 6 or 7 sets, trying two or three repetitions in each training set. Day 3 calls for you to do nine training sets. Adjust your training sets so that you can complete this routine properly.
Muutenkin tuon harjoitussarjan (training set) määrittäminen jäi hieman epäselväksi.
Tämä antaa ehkä paremman tavan selvittää harjoitussarjan pituus.
The best gauge for the number of repetitions in the training set comes on Day 4. If you successfully complete Day 3, try to raise the number of repetitions in your training set by one when you do Day 4. If you get a least nine sets done on Day 4, that tells you that your training set ought to be one repetition higher. If you get less than nine sets, you will still have accomplished a good day’s work, and confirmed that your training set was correct for this week.
Aika hevi ohjelma muuten. Punnerruksia joka päivä ja leukoja viitenä päivänä viikossa. Todetaanhan tuolla kyllä, että on tärkeämpää tehdä leukasarjat, kuin punnerrussarjat.