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Pyramiden



Jag gjorde en kort föreläsning på gymmet häromdagen om hur man garanterar sina resultat. Det verkar ha blivit mitt koncept. Jag ska dela budskapet med er snabbt:

Man garanterar sina resultat med att alltid göra mer arbete idag än vad man gjorde förra gången. Man behöver inte göra mer av allting, utan bara någonting.

Dina variabler att välja utifrån är:
  • övningsprogression
  • tid
  • vikt
  • reps
  • sets
...och sedan några andra som inte spelar lika stor roll. För att få resultat behöver du succesivt göra mer arbete över tid. Det spelar ingen roll hur tuffa dina pass är.

Men vad händer när du "inte kan" öka något mer? Vi behöver då ett sätt att garantera att vi kan fortsätta höja vikterna.

Det är pyramiden:

                     POWER
                  S T Y R K A
             S T A B I L I T E T

I verkligheten är stabilitet lite av ett annat sätt att säga arbetsfördelning: att alla muskler gör sitt eget jobb och inga drar mer än andra. Ett träningsprogram börjar med stabilitet.

Styrkefasen är till för att göra musklerna man började jobba på i stabilitetsfasen ännu starkare med tyngre basövningar. Power är träning för att få fram så mycket styrka på så lite tid som möjligt.

När man går genom träningsfasprogressionen med regelbundna ökningar av de förutnämnda variablerna har man garanterat sina resultat, oavsett hur tufft eller smärtsamma passen var eller inte var. Resultat är oberoende av känslorna.

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