003G Krafttraining Plugin: Leangains Trainingsplan nach Martin Berkhan DE
003G Krafttraining Plugin: Leangains Trainingsplan nach Martin Berkhan DE
Length
7 Weeks
Plan Description
Krafttraining-Plugin; Training mit freien Gewichten / Trainingsgeräte im Gym, 6 Wochen Zyklus mit je 3 Trainings pro Woche.
Dieser Plan richtet sich an:
- Fortgeschrittene Athleten
Das Volumen wird niedrig gehalten und die Intensität hoch. In der Praxis bedeutet das: Wenige Sätze mit wenigen Wiederholungen bei maximalem Gewicht.
Training Level: Fortgeschritten
Ziel: Muskelerhalt in der Diät / in Phasen mit hohem Volumen im Ausdauertraining
Tage/ Woche: 3
Typ: Split
Erfinder: Martin Berkhan
Jeder der Trainingssätze wird im Voraus prozentual von der Maximalleistung (1 Rep Max) errechnet. Falls diese nicht bekannt sein sollten, empfehlen wir vor Start des Programms einen Test durchzuführen. Eine Trainingseinheit, die diesen Test beinhaltet, findest du am Ende des Trainingsprogramms. Enorm hilfreich dazu ist auch die App "Strong: Trainingsplan, Logbuch, Muskelaufbau" (Android), welche wir generell fürs Tracking des Krafttrainings empfehlen.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
01:45:00 | 00:37:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:45:00 | 00:37:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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$99.99 USD for the first year, billed yearly.