200 squats / knäböj
Från http://www.twohundredsquats.com/
Program för att klara 200 knäböj i rad efter 6 veckors träning.
Number of weeks: 6
Start date: You decide when to start the program.
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
| 1 | Strength - Knees 0 min 60 sek vila mellan varje set <10 3, 4, 3, 3, max 5+ 11-20 8, 8, 5, 5, max 7+ 21-30 13, 16, 9, 9, max 13+ | Strength - Knees 0 min 60 sek vila mellan varje set <10 5, 5, 3, 5, max 5+ 11-20 8, 11, 8, 8, max 9+ 21-30 13, 16, 13, 13, max 16+ | Strength - Knees 0 min 60 sek vila mellan varje set <10 5, 6, 5, 5, max 7+ 11-20 11, 13, 10, 10, max 13+ 21-30 15, 20, 13, 13, max 18+ | |||||
| 2 | Strength - Knees 0 min 60 sek vila mellan varje set <10 6, 8, 5, 5, max 8+ 11-20 13, 15, 11, 11, max 15+ 21-30 19, 19, 13, 13, max 20+ | Strength - Knees 0 min 60 sek vila mellan varje set <10 6, 8, 5, 5, max 10+ 11-20 13, 16, 13, 13, max 18+ 21-30 19, 22, 16, 16, max 23+ | Strength - Knees 0 min 60 sek vila mellan varje set <10 7, 11, 7, 7, max 11+ 11-20 16, 18, 13, 13, max 21+ 21-30 22, 22, 19, 19, max 27+ | Strength - Knees 0 min Maxtest. Testa hur många knäböj du klarar i en följd, för att bestämma nivå för nästa vecka. | ||||
| 3 | Strength - Knees 0 min 60 sek vila mellan varje set 21-30 13, 16, 10, 10, max 13+ 31-40 16, 22, 17, 17, max 22+ >40 19, 24, 19, 19, max 27+ | Strength - Knees 0 min 60 sek vila mellan varje set 21-30 13, 16, 11, 11, max 16+ 31-40 19, 25, 19, 19, max 25+ >40 27, 34, 21, 21, max 34+ | Strength - Knees 0 min 60 sek vila mellan varje set 21-30 15, 18, 13, 13, max 18+ 31-40 22, 29, 20, 21, max 29+ >40 30, 38, 27, 27, max 40+ | |||||
| 4 | Strength - Knees 0 min 60 sek vila mellan varje set 21-30 16, 19, 15, 13, max 22+ 31-40 24, 30, 22, 22, max 34+ >40 29, 34, 29, 29, max 43+ | Strength - Knees 0 min 60 sek vila mellan varje set 21-30 19, 22, 16, 16, max 24+ 31-40 27, 34, 27, 27, max 38+ >40 34, 40, 34, 34, max 49+ | Strength - Knees 0 min 60 sek vila mellan varje set 21-30 22, 24, 18, 18, max 27+ 31-40 31, 38, 31, 31, max 45+ >40 40, 45, 40, 40, max 54+ | Strength - Knees 0 min Maxtest. Testa hur många knäböj du klarar i en följd, för att bestämma nivå för nästa vecka. | ||||
| 5 | Strength - Knees 0 min 60 sek vila mellan varje set 41-50 23, 27, 21, 21, max 27+ 51-60 38, 47, 34, 30, max 47+ >60 49, 54, 40, 32, max 54+ | Strength - Knees 0 min 45 sek vila mellan varje set 41-50 13, 13, 18, 18, 13, 13, 13, max 34+ 51-60 24, 24, 27, 27, 19, 19, 22, max 54+ >60 27, 27, 32, 32, 24, 24, 30, max 63+ | Strength - Knees 0 min 45 sek vila mellan varje set 41-50 16, 16, 20, 20, 16, 16, 13, max 40+ 51-60 23, 23, 27, 27, 23, 23, 27, max 60+ >60 27, 27, 32, 32, 27, 27, 36, max 67+ | Strength - Knees 0 min Maxtest. Testa hur många knäböj du klarar i en följd, för att bestämma nivå för nästa vecka. | ||||
| 6 | Strength - Knees 0 min 60 sek vila mellan varje set 75-90 34, 40, 27, 20, max 54+ 91-110 54, 67, 34, 31, max 67+ >110 63, 76, 47, 40, max 76+ | Strength - Knees 0 min 45 sek vila mellan varje set 75-90 19, 19, 21, 21, 19, 19, 13, max 59+ 91-110 27, 27, 31, 31, 27, 27, 24, max 72+ >110 30, 30, 40, 40, 32, 32, 29, max 81+ | Strength - Knees 0 min 45 sek vila mellan varje set 75-90 18, 18, 23, 23, 22, 22, 19, max 67+ 91-110 30, 30, 40, 40, 31, 31, 24, max 81+ >110 35, 35, 45, 45, 35, 35, 30, max 100+ | Strength - Knees 0 min Sluttest! Klarar du inte 200, gå tillbaka 1-2 veckor och börja om därifrån (i rimlig grupp) | ||||
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
