Trening A-B Kazdy si moze zostavit vlastnu verziu treningu A-B aby bol trening schopný su treba principy Principy 1)trening mozete cvicit 1+1 (odporucane) alebo 2+1 ,2+2 ...

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Prilepin Projekt PNLS NOL Prilepinova tabulka PERCENT_REPS/SET_OPTIMAL_TOTAL RANGE 55-65 ______3-6 _______ 24 _____ 18-30 70-75 ______ 3-6 ______ 18 _____ 12-24 80-85 ______2-4 _______15 _____ 10-20 90+ ________1-2 _______ 7 _____ 4-10 Pripelin Nummer of Lift Score (NOLS) ...

Week 1: 8 sets 3x60%, 6x65% Week 2: 8 sets 3x65%, 7x65% Week 3: 6 sets 3x70%, 8x65% Week 4: 8 sets 3x67.5%, 3x65% paused Week 5: 6 sets 3x72.5%, 4x65% paused Week 6: 6 sets 3x77.5%, 6x70% Week 7: 6 sets 3x75%, 7x70% Week 8: 3 sets 3x80%, 8x70% Week 9: 3 sets 3x85%, 3x70% paused Week 10: 3...

Russian Routine for masters 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,...