{"id":380,"date":"2015-10-15T23:32:48","date_gmt":"2015-10-15T21:32:48","guid":{"rendered":"http:\/\/frestelser.se\/?p=380"},"modified":"2015-10-15T23:32:48","modified_gmt":"2015-10-15T21:32:48","slug":"min-styrketraning-for-triathlon","status":"publish","type":"post","link":"https:\/\/triathlon.nu\/karl\/2015\/10\/15\/min-styrketraning-for-triathlon\/","title":{"rendered":"Min styrketr\u00e4ning f\u00f6r triathlon"},"content":{"rendered":"<p>De senaste tio \u00e5ren har jag tr\u00e4nat p\u00e5 gym och testat olika program. Det b\u00e4sta uppl\u00e4gget, det jag k\u00f6r nu och rekommender kallas Stronglifts. Programmet fokuserar p\u00e5 att \u00f6ka styrka.<\/p>\n<p>Som uth\u00e5llighetsidrottare finns det en rad <a href=\"http:\/\/tranastyrka.se\/tung-styrketraning-for-konditionsidrottare\/\">positiva effekter av styrketr\u00e4ning<\/a>,\u00a0men i korta drag s\u00e5 blir man effektivare, f\u00e5r h\u00f6gre maxeffekt och blir mer uth\u00e5llig, i cykling och l\u00f6pning. Styrketr\u00e4ning har ocks\u00e5, till skillnad fr\u00e5n stretchning, ett <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24100287\">skadef\u00f6rebyggande syfte (minskar s\u00e5v\u00e4l \u00f6verbelastningsskador som akuta skador)<\/a>.<\/p>\n<p>Just Stronglifts\u00a0\u00e4r busenkelt. Tv\u00e5 olika pass (A och B) med tre bra \u00f6vningar varje g\u00e5ng &#8211; och man ska \u00f6ka vikterna f\u00f6r varje pass. St\u00e4ndig progression. Fokus. Fokus. Fokus<strong>. <\/strong>Eftersom passen bara inneh\u00e5ller tre \u00f6vningar kan det g\u00e5 ganska fort p\u00e5 gymmet, n\u00e5gonstans mellan 30 minuter och en timma, beroende p\u00e5 hur mycket vila man beh\u00f6ver.\u00a0L\u00e4s mer p\u00e5 <a href=\"http:\/\/stronglifts.com\/\">Stronglifts.com<\/a>,\u00a0ladda ner en app till din telefon (t.ex. <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.stronglifts.app\">Stronglifts 5&#215;5<\/a>, f\u00f6r Android) och bara b\u00f6rja!<\/p>\n<figure id=\"attachment_399\" aria-describedby=\"caption-attachment-399\" style=\"width: 660px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/10\/20151011_192642.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-399 size-large\" src=\"https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/10\/20151011_192642-1024x576.jpg\" alt=\"Skivst\u00e5ng...\" width=\"660\" height=\"371\" \/><\/a><figcaption id=\"caption-attachment-399\" class=\"wp-caption-text\">Efter 16 gympass k\u00f6r jag nu bl.a. 100 kg i marklyft och knappt 90 kg i kn\u00e4b\u00f6j! B\u00f6rjade p\u00e5 30 kg i kn\u00e4b\u00f6j och 65 kg i marklyft. Det var inte tungt &#8211; men nu \u00e4r det fullt fokus som g\u00e4ller f\u00f6r att lyckas lyfta.<\/figcaption><\/figure>\n<p>Vad \u00e4r ditt styrketr\u00e4ningsuppl\u00e4gg?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>De senaste tio \u00e5ren har jag tr\u00e4nat p\u00e5 gym och testat olika program. Det b\u00e4sta uppl\u00e4gget, det jag k\u00f6r nu och rekommender kallas Stronglifts. Programmet fokuserar p\u00e5 att \u00f6ka styrka. Som uth\u00e5llighetsidrottare finns det en rad positiva effekter av styrketr\u00e4ning,\u00a0men i korta drag s\u00e5 blir man effektivare, f\u00e5r h\u00f6gre maxeffekt och blir mer uth\u00e5llig, i [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-380","post","type-post","status-publish","format-standard","hentry","category-traning"],"_links":{"self":[{"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/posts\/380","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/comments?post=380"}],"version-history":[{"count":0,"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/posts\/380\/revisions"}],"wp:attachment":[{"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/media?parent=380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/categories?post=380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/tags?post=380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}