Antrenman ve Beslenme

http://www.crossfit.com/cf-info/excercise.html#Combatives

http://exrx.net/Aerobic/AerobicComponents.html

http://exrx.net/Aerobic/AerobicGoals.html

http://exrx.net/Aerobic/Log.html

http://exrx.net/Aerobic/WalkCalExp.html

http://exrx.net/Aerobic/WalkProgram.html

http://exrx.net/Aerobic/JogWalkProgram.html

http://exrx.net/Aerobic/IntervalTraining.html

http://exrx.net/Calculators/WalkRunMETs.html

http://exrx.net/Nutrition/DietDevelopment.html

http://exrx.net/Nutrition/ProgressiveDiet.html

http://exrx.net/Nutrition/FoodExchanges.html

Benim 2012 Yılı Boyunca Sürdüreceğim Antrenman Programım

Pazartesi,
saat 08:45 - 09:45,
patlayıcı kuvvet antrenmanı

Yatay bisiklet,                    
150 Watt, 5 dakika

Squat,                             
50 kg x 20, (90 kg x 8) x 5

Koşu bandı,                        
16 km/saat, 400 m

Deadlift,                          
(100 kg x 8) x 3

Koşu bandı,                        
16 km/saat, 400 m

Barbell Row,                       
(90 kg x 8) x 3

Koşu bandı,                        
16 km/saat, 400 m

Bench Press,                       
(70 kg x 10) x 6

High Incline Dumbbell Press,       
(20 kg x 12) x 6

Koşu bandı,                        
16 km/saat, 400 m

Hammer Curl,                       
(20 kg x 10) x 4

Lying Triceps Extension,           
(50 kg x 8) x 4

Koşu bandı,                        
16 km/saat, 400 m

Salı,
saat 08:00 - 08:30
Dinamik germe ve fonksiyonel egzersizler

Çarşamba,
saat 08:45 - 09:45,
kuvvet dayanıklılık ve hipertrofi antrenmanı

Yatay bisiklet,                     
150 Watt, 5 dakika

Squat (ya da Lunge Walk ya da Split Squat), 
50 kg x 20, (100 kg x 12) x 5

Leg Curl,                           
(40 kg x 12) x 3
 
Koşu bandı,                         
16 km/saat, 400 m

Pulley Row (ya da Reverse Grip Puldown ya da Dumbbell Row ya da Barfiks),
(60 kg x 12) x 5

Koşu bandı,                         
16 km/saat, 400 m

Bench Press (ya da Dumbbell Press Ya da Incline Press),
50 kg x 15, (90 kg x 12) x 3

High Incline Dumbbell Press (ya da Upright Row ya da Military Press),
(25 kg x 12) x 5

Koşu bandı,                         
16 km/saat, 400 m

E-Z Bar Curl (ya da Dumbbell Curl),
(35 kg x 12) x 4

Dips (ya da Pushdown),
(vücut ağırlığı x 12) x 4

Koşu bandı,                         
16 km/saat, 400 m

Perşembe,
saat 08:00 - 08:30
Dinamik germe ve fonksiyonel egzersizler

Cuma,
saat 08:45 - 09:45,
Kuvvet ve hipertrofi antrenmanı

Yatay bisiklet,                     
150 Watt, 5 dakika

Squat (ya da Leg Press ya da Hack Squat),
50 kg x 20, 100 kg x 12, 110 kg x 10, 120 kg x 8, 130 kg x 6

Koşu bandı,                         
16 km/saat, 400 m

Deadlift,                           
120 kg x 12, 130 kg x 10, 140 kg x 8, 150 kg x 6

Dumbbell Row (ya da Barbell Row ya da Pulley Row)
40 kg x 10, 45 kg x 8, 50 kg x 6

Koşu bandı,                         
16 km/saat, 400 m

Bench Press (ya da Dumbbell Press ya da Incline Press),
80 kg x 12, 90 kg x 10, 100 kg x 8, 110 kg x 6

High Incline Dumbbell Press (ya da Military Press),
25 kg x 10, 30 kg x 8, 40 kg x 6

Koşu bandı,                         
16 km/saat, 400 m

E-Z Bar Curl (ya da Hammer Curl),
35 kg x 12, 40 kg x 10, 45 kg x 8,

Single Dumbbell Overhead Extension (Ya da Lying Triceps Extension)  
40 kg x 12, 45 kg x 10, 50 kg x 8

Koşu bandı,                         
16 km/saat, 400 m