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Slutfasträning: power

...är någonting jag har undvikit nästan hela min karriär. Det är INTE Everyman. Och jag har alltid hatat att inte vara Everyman.

Majoriteten av mina kunder behöver de två nivåerna i botten av pyramiden-stabilitet och styrka. Power ligger på toppen och defineras med hur snabbt vi kan uppnå maximal kraft. Träningen är baserad på lätta fast snabba repetitioner, oftast med någon form av kast eller hopp involverat. Ett kast eller ett hopp tillåter dig använda mer kraft än en vanlig repetition eftersom de inte behöver bromsas. De flesta repetitioner har en topp och en botten eller en start och ett slut. När du kastar en medicinboll kan du accelerera genom hela repetitionen. Därför används de sortens övningar framför de mer konventionella när det gäller powerträning.

Däremot är det ändå vanligt att använda basövningar för att träna upp din rate of force production-hur snabbt du kommer åt den styrkan du har(power). Marklyft tex. är den vanligaste övningen.

Tillbaka till verkligheten: hopp och kast används för ofta i gymmet. Jag gör det väldigt sällan med mina kunder. Speciellt hopp. Jag ser hur många människor som helst hoppa på gymmet av ingen anledning. De allra flesta gör illa sig varenda gång de gör det genom tungt belasta en dalig arbetsfördelad kropp.

Först, förbättra arbetsfördelningen i din kropp. Sedan, börja använda den nya arbetsfördelningen i en multi-led utmaning: tex, turkish getup, KB swing, thruster..osv. Slutligen, börja träna power för att få allting att jobba ihop så snabbt som möjligt.


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