{"id":181,"date":"2012-04-01T11:41:58","date_gmt":"2012-04-01T09:41:58","guid":{"rendered":"http:\/\/blogg.improveme.se\/martinlowgren\/?p=181"},"modified":"2012-04-01T11:41:58","modified_gmt":"2012-04-01T09:41:58","slug":"perfekt-start-pa-helgen","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/martinlowgren\/2012\/04\/01\/perfekt-start-pa-helgen\/","title":{"rendered":"Perfekt start p\u00e5 helgen"},"content":{"rendered":"<div><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/axon.blogg.se\/images\/2012\/bild_196412118.jpg\" alt=\"\" width=\"328\" height=\"437\" \/><\/p>\n<div>Startade min f\u00f6rsta lediga l\u00f6rdag p\u00e5 jag vet inte hur l\u00e4nge med lite backintervaller. Det var egentligen sagt att vi skulle k\u00f6ra Hammarbybacken denna helg men premi\u00e4ren f\u00f6r detta f\u00e5r v\u00e4nta n\u00e5gon vecka d\u00e5 det bl\u00e5ste och regnade ig\u00e5r.<\/p>\n<div>\n<p>90sek l\u00f6pning 10 graders upp\u00e5tlutning 12km\/h<\/p>\n<p>90sek l\u00f6pning 10 graders upp\u00e5tlutning 12km\/h<\/p>\n<p>90sek l\u00f6pning 10 graders upp\u00e5tlutning 12km\/h<\/p>\n<p>&nbsp;<\/p>\n<p>30sek l\u00f6pning 10 graders upp\u00e5tlutning 18km\/h<\/p>\n<p>30sek l\u00f6pning 10 graders upp\u00e5tlutning 18km\/h<\/p>\n<p>25sek l\u00f6pning 10 graders upp\u00e5tlutning 20km\/h<\/p>\n<p>25sek l\u00f6pning 10 graders upp\u00e5tlutning 20km\/h<\/p>\n<p>&nbsp;<\/p>\n<p>30sek l\u00f6pning 15 graders upp\u00e5tlutning 16km\/h<\/p>\n<p>30sek l\u00f6pning 15 graders upp\u00e5tlutning 16km\/h<\/p>\n<p>30sek l\u00f6pning 15 graders upp\u00e5tlutning 16km\/h<\/p>\n<p>20sek l\u00f6pning 15 graders upp\u00e5tlutning 18km\/h<\/p>\n<p>20sek l\u00f6pning 15 graders upp\u00e5tlutning 18km\/h<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" src=\"http:\/\/axon.blogg.se\/images\/2012\/img_6798_187352349.jpg\" alt=\"\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Efter intervallerna vart det ett svettigt benpass. L\u00e4ser man bland de studier som gjort p\u00e5 omr\u00e5det ser man r\u00e4tt tydligt att man INTE ska kombinera styrka och konditon direkt efter varandra och man vill f\u00e5 ut maximal effekt fr\u00e5n dem.<\/p>\n<p>Jag k\u00e4nde dock att jag var sugen p\u00e5 att g\u00f6ra just tv\u00e4rtom denna l\u00f6rdag och gud vad h\u00e4rligt det var. Kanske blir att g\u00e5 emot forskningen fler g\u00e5nger haha.<\/p>\n<p><strong><br \/>\n<\/strong><\/p>\n<p><strong>BENPRESS<\/strong><\/p>\n<p>15 repetioner @ 180kg<br \/>\n15 repetioner @ 180kg<br \/>\n12 repetioner @ 220kg<br \/>\n12 repetioner @ 220kg<br \/>\n10 repetioner @ 250kg<br \/>\n10 repetioner @ 250kg<br \/>\n8 repetioner @ 280kg<br \/>\n8 repetioner @ 280kg<br \/>\n6 repetioner @ 280kg<br \/>\n6 repetioner @ 280kg<\/p>\n<p><em>TRYYYYYCK!<\/em> <em>Jag \u00e4lskar att k\u00f6ra m\u00e5nga set och g\u00e4rna i en pyramid d\u00e4r man s\u00e4nker repsen och h\u00f6jer vikten i \u00f6vningar som tar d\u00e4r de ska. Hellre 10 set i en bra \u00f6vning \u00e4n att skutta runt som en skadesjukten hackspett mellan 5 olika maskiner med 2 set i varje maskin.<\/em><\/p>\n<p><strong>UTFALL BAK\u00c5T<\/strong><\/p>\n<p>10 repetioner @ 70kg<br \/>\n10 repetioner @ 70kg<br \/>\n10 repetioner @ 70kg<br \/>\n8 repetioner @ 80kg<br \/>\n<em><br \/>\n<\/em><br \/>\n<strong>BENSPARK<\/strong><\/p>\n<p>10 repetioner @ 85kg<br \/>\n10 repetioner @ 80kg<br \/>\n10 repetioner @ 80kg<\/p>\n<p><em>Lungt och kontrollerat utf\u00f6rande med tv\u00e5 ben.<\/em><\/p>\n<p><em><br \/>\n<\/em><\/p>\n<div>\n<p><strong>\/Axon<\/strong><br \/>\n<a href=\"mailto:martin@idrottsskadecenter.com\">martin@idrottsskadecenter.com<\/a><br \/>\nwww.martinl\u00f6wgren.se<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/axon.blogg.se\/images\/2011\/wnt1_158081607_172309770.jpg\" alt=\"\" width=\"139\" height=\"89\" \/><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Startade min f\u00f6rsta lediga l\u00f6rdag p\u00e5 jag vet inte hur l\u00e4nge med lite backintervaller. Det var egentligen sagt att vi skulle k\u00f6ra Hammarbybacken denna helg men premi\u00e4ren f\u00f6r detta f\u00e5r v\u00e4nta n\u00e5gon vecka d\u00e5 det bl\u00e5ste och regnade ig\u00e5r. 90sek l\u00f6pning 10 graders upp\u00e5tlutning 12km\/h 90sek l\u00f6pning 10 graders upp\u00e5tlutning 12km\/h 90sek l\u00f6pning 10 graders &#8230; <a title=\"Perfekt start p\u00e5 helgen\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/martinlowgren\/2012\/04\/01\/perfekt-start-pa-helgen\/\" aria-label=\"L\u00e4s mer om Perfekt start p\u00e5 helgen\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":1225,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-181","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/martinlowgren\/wp-json\/wp\/v2\/posts\/181","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/martinlowgren\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/martinlowgren\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/martinlowgren\/wp-json\/wp\/v2\/users\/1225"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/martinlowgren\/wp-json\/wp\/v2\/comments?post=181"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/martinlowgren\/wp-json\/wp\/v2\/posts\/181\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/martinlowgren\/wp-json\/wp\/v2\/media?parent=181"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/martinlowgren\/wp-json\/wp\/v2\/categories?post=181"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/martinlowgren\/wp-json\/wp\/v2\/tags?post=181"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}