기본 역도 훈련 루틴임.
<TABLE cellSpacing=0 cols=6 cellPadding=2 width="90%" border=1>
<TBODY>
<TR>
<TD><B>Week</B></TD>
<TD><B>Sets x Reps</B></TD>
<TD><B>Day 1 Load</B></TD>
<TD><B>Day 2 Load</B></TD>
<TD><B>Day 3 Load</B></TD>
<TD><B>Day 4 Load</B></TD></TR>
<TR>
<TD><B>1</B></TD>
<TD>3x10</TD>
<TD>Medium</TD>
<TD>Medium-Light</TD>
<TD>Medium-Light</TD>
<TD>Light</TD></TR>
<TR>
<TD><B>2</B></TD>
<TD>3x10</TD>
<TD>Medium-Heavy</TD>
<TD>Medium</TD>
<TD>Medium</TD>
<TD>Medium-Light</TD></TR>
<TR>
<TD><B>3</B></TD>
<TD>3x5</TD>
<TD>Medium</TD>
<TD>Medium-Light</TD>
<TD>Medium-Light</TD>
<TD>Light</TD></TR>
<TR>
<TD><B>4</B></TD>
<TD>3x5</TD>
<TD>Medium-Heavy</TD>
<TD>Medium</TD>
<TD>Medium</TD>
<TD>Medium-Light</TD></TR>
<TR>
<TD><B>5</B></TD>
<TD>3x5</TD>
<TD>Heavy</TD>
<TD>Medium-Heavy</TD>
<TD>Medium-Heavy</TD>
<TD>Medium</TD></TR>
<TR>
<TD><B>6</B></TD>
<TD>3x5</TD>
<TD>Very Heavy</TD>
<TD>Heavy</TD>
<TD>Heavy</TD>
<TD>Medium-Heavy</TD></TR>
<TR>
<TD><B>7</B></TD>
<TD>3x5</TD>
<TD>Medium-Heavy</TD>
<TD>Medium</TD>
<TD>Medium</TD>
<TD>Medium-Light</TD></TR></TBODY></TABLE>
<TABLE cellSpacing=0 cols=5 cellPadding=2 width="90%" border=1>
<TBODY>
<TR>
<TD></TD>
<TD><B>Monday</B></TD>
<TD><B>Tuesday</B></TD>
<TD><B>Thursday</B></TD>
<TD><B>Saturday</B></TD></TR>
<TR>
<TD><B>AM</B></TD>
<TD>Back Squat
1/4 Squat</TD>
<TD>Power Snatch
Snatch Pull
Snatch Pull from Knee
Snatch Grip Shrug</TD>
<TD>Back Squat
1/4 Squat</TD>
<TD>Power Clean
Clean Pull
Clean Pull from Knee
Clean Grip Shrug</TD></TR>
<TR>
<TD><B>PM</B></TD>
<TD>Front Squat
Behind Neck Press
Leg Curl
Lat Raise</TD>
<TD>Power Snatch
Snatch Pull from Thigh
Snatch Grip Shrug
Snatch Grip RDL
Lat Pulls</TD>
<TD>Front Squat
Behind Neck Press
Leg Curl
Lat Raise</TD>
<TD>Power Clean
Clean Pull from Thigh
Clean Grip Shrug
Clean Grip RDL
Lat Pulls</TD></TR></TBODY></TABLE>Light: <70% 1RM
Medium: 70% - 85% 1RM
Heavy: >85%
닥터 마이크 스톤박사가 만들었고 주목적은 스트렝스와 파워증가.
아래표는 운동순서 윗표는 밑의운동의 횟수와 강도 표시.
Lat Raise는 레터럴 레이즈
Snatch Grip RDL 은 스내치그립으로 잡은상태에서(스<STRONG>내치</STRONG>Snatch 동작시 사용하는 <STRONG>그립</STRONG> - 팔을 넓게 벌려서 바벨을 잡는다) 루마니안 데드리프트
Clean Grip RDL 은 오버핸드 그립으로 봉을 넓게 벌려잡아서 루마니안데드리프트.
clean pull :
http://tvpot.daum.net/clip/ClipViewByVid.do?vid=eWP_4cDSKuE$ 원문이 이거인데 태그복사해서 게시글을 쓰면 저렇게 큰 공백이 생깁니다. 저 공백 없엘수 없나요