Boris Sheiko#29.W2_W3

Vi har konverteret følgende træningsprogram fra Lift Vault 

Træningsprogrammer baseret på 1RM

Boris Sheiko#29

Programmet løber 14 dage, med 2 workouts pr. uge. hvis du starter programmet en Mandag vil dine workouts ligge.

  • Workout#1 Mandag
  • Workout#2 Onsdag
  • Workout#3 Fredag

Programmet er for intermediate og advanced løftere og baseret på din 1Rep Max.

Før du starter programmet skal du lave en max test vi anbefaler at du starter med at løfte ca. 90% af din 1RM eller en teknisk max test, når du har kørt programmet i 2-4 uger kan du lave en ny max test.

Før du starter din træning lav altid en grundig opvarmning så du er helt klar og varm.

Juster vægten hvis du kan mærke at det er for tungt.

kode – bs29mt

Før du starter programmet skal du lave en max test vi anbefaler at du starter med at løfte ca. 90% af din 1RM eller en teknisk max test, når du har kørt programmet i 2-4 uger kan du lave en ny max test.

Max-Test week.1Max-Test week.2
bb-squat-back/belt
bb-bench-press
bb-dead-lift/rom-knees/girp-mix/belt
bb-dead-lift/block-knees/grip-mix/belt
bb-front-squat

kode = bs29w2

Workout#1Workout#2
bb-squat-back/belt
5@50%_4@60%_2*3@70%_5*2@80%
bb-bench-press
5@50%_4@60%_2*3@70%_5*3@80%
db2-bench-flys 5*10
bw-push-up 5*10
bb-front-squat
2*3@45%_2*3@55%_4*2@60%
bb-good-mornings 5*5
bb-dead-lift/rom-knees/girp-mix/belt
3@50%_3@60%_2*3@70%_4*2@75%
bb-bench-press
6@50_6@60%_4*6@65%
db2-bench-flys 5*10
bb-lunges 5*10
bb-dead-lift/block-knees/grip-mix/belt
4@55%_4@65%_2*4@75%_4*3@85%
Workout#3
bb-squat-back/belt
5@50%_4@60%_2*3@70%_5*2@80%
bb-bench-press
5@50%_4@60%_2*3@70%_2*2@80%_3@75%_5@65%_7@55%
bb-squat-back/belt
5@50%_2*5@60%_4*4@70%
db2-bench-flys 5*10
bb-good-morning 5*5

Boris Sheiko#29.W3

kode = bs29w3

Workout#1Workout#2
bb-squat-back/belt
5@55%_4@65%_2*3@75%_4*2@85%
bb-bench-press
5@50%_4@60%_2*3@70%_6*3@80%
db2-bench-flys 5*10
bw-push-up 5*10
bb-squat-back/belt
3@50%_3@60%_3@70%_4*3@80%
bb-good-mornings 5*5
bb-dead-lift/def10/grip-mix
2*3@50%_2*3@60%_4*3@65%
bb-bench-press
5@50_4@60%_2*3@70%_3*2@80%_2*2@85%_2*3@80%
db2-bench-flys 5*10
bb-lunges 5*10
bb-dead-lift/block-knees/grip-mix/belt
5@60%_2*4@70%_2*3@80%_3*2@90%
Workout#3
bb-squat-back/belt
5@50%_4@60%_2*3@70%_6*3@80%
bb-bench-press
5@50%_4@60%_2*3@70%_2*3@80%_3@75%_5@65%_7@55%
bb-squat-back/belt
5@50%_2*5@60%_4*4@70%
db2-bench-flys 5*10
bb-press 5*5
bb-good-morning 5*5

Boris Sheiko#29.W4

kode = bs29w4

Workout#1Workout#2
bb-squat-back/belt
5@50%_4@60%_2*3@70%_5*2@80%
bb-bench-press
5@55%_5@65%_5*4@75%
db2-bench-flys 5*10
bw-dips 5*5
bb-front-squat
2*5@40%_2*4@50%_3*3@60%
bb-good-mornings 5*5
bb-bench-press
5@50%_4@60%_2*3@70%_2*3@80%_3*2@85%
bb-dead-lift/grip-mix/belt
5@50_4@60%_2*3@70%_3*2@80%_2*2@85%_2*3@80%
bb-bench-press
5@50%_5@60%_4*5@70%
db2-bench-flys 5*10
Workout#3
bb-squat-back/belt
5@50%_4@60%_2*3@70%_6*3@80%
bb-bench-press
6@50%_5@60%_2*4@70%_2*3@80%_2*2@85%_2*3@80%_4@70%_6@60%_8@50%
db2-bench-flys 5*10
bw-dips 5*5
bb-good-morning/sitting 5*5
db-v-sit

Boris Sheiko#29.W1

Boris Sheiko#29

Boris Sheiko#29

Programmet løber 14 dage, med 2 workouts pr. uge. hvis du starter programmet en Mandag vil dine workouts ligge.

  • Workout#1 Mandag
  • Workout#2 Onsdag
  • Workout#3 Fredag

Programmet er for intermediate og advanced løftere og baseret på din 1Rep Max.

Før du starter programmet skal du lave en max test vi anbefaler at du starter med at løfte ca. 90% af din 1RM eller en teknisk max test, når du har kørt programmet i 2-4 uger kan du lave en ny max test.

Før du starter din træning lav altid en grundig opvarmning så du er helt klar og varm.

Workout#1Workout#2
bb-bench-press
5@50%_2*4@60%_2*3@70%_5*3@75%
bb-squat-back/belt
5@50%_2*5@60%_5*5@70%
bb-bench-press
5@50%_5@60%_4*4@70%
db2-bench-flys 5*10
bb-good-morning 5*5
bb-dead-lift/rom-knees/girp-mix/belt
3@50%_2*3@60%_2*3@70%_4*3@75%
db2-incline-bench-press 5*6
bw-dips 5*5
bb-dead-lift/block-knees/grip-mix/belt
4@55%_4@65%_2*4@75%_4*3@85%
bb-lunges 5*10
db-v-sit 5*10
Workout#3
bb-bench-press
5@50%_5@60%_4@70%_2*3@75%_2*2@80%_2*3@75%_4@70%_6@60%_8@50%
bb-squat-back/belt
5@50%_2*4@60%_2*3@70%_5*3@75%
db2-bench-flys 5*10
bb-good-morning/sitting 5*5

Juster vægten hvis du kan mærke at det er for tungt.

kode = bs29w1

Max test 

kode – bs29mt

Før du starter programmet skal du lave en max test vi anbefaler at du starter med at løfte ca. 90% af din 1RM eller en teknisk max test, når du har kørt programmet i 2-4 uger kan du lave en ny max test.

Max-Test week.1
bb-squat-back/belt
bb-bench-press
bb-dead-lift/rom-knees/girp-mix/belt
bb-dead-lift/block-knees/grip-mix/belt

Tungt & Langsomt.1

Nyt Træningsprogram

Tungt & Langsomt er et af vores egne styrkeprogrammer.

Programmet løber 2 uger, med 4 workouts pr. uge. hvis du starter programmet en Mandag vil dine workouts ligge.

  • Workout#1 Mandag Squat  
  • Workout#2 Tirsdag Press 
  • Workout#3 Torsdag Dead-lift 
  • Workout#4 Fredag Bench

Programmet er for løftere i alle kategorier som gerne vil løfte tungt, programmet er et Steady-State Program og tager 35min at køre. 

Vi anbefaler du køre programmet i 2-4 uger før du skifte over til et andet program.

Før du starter din træning lav altid en grundig opvarmning så du er helt klar og varm.

Kode = tungt1

Workout#1Workout#2
do 10 rounds of

30sec 1 bb-back-squat
30sec 2 bw-dips
30sec 1 bb-back-squat
30sec 6 db2-curls
30sec 1 bb-back-squat
30sec 6 db1-floor-press
30sec rest

Add load if the reps feels good
do 10 rounds of

30sec 1 bb-press
30sec 2 bw-pull-up
30sec 1 bb-press
30sec 4 kb-russinan-swings
30sec 1 bb-press
30sec 6 db1-hang-box-step(50mc30sec rest

Add load if the reps feels good
Workout#3Workout#4
do 10 rounds of

30sec 1 bb-dead-lift
30sec 2 bw-dips
30sec 1 bb-dead-lift
30sec 4 kb1-jerk
30sec 1 bb-dead-lift
30sec 6 disk-halo
30sec rest

Add load if the reps feels good
do 10 rounds of

30sec 1 bb-bench-press
30sec 2 bw-pull-up
30sec 1 bb-bench-press
30sec 4 db1-bench-rows
30sec 1 bb-bench-press
30sec 6 kb2-swing-rows
30sec rest

Add load if the reps feels good

Faglig fredagsbar: FAI – Femoroacetabulær impingement-syndrom – Undersøgelse og behandling i teori og praksis

Hvornår: Fredag den 20.09.2019 kl. 18-23.
Sted: Ny Ellebjerg Fysioterapi – Behandling &Træning Trekronergade 126K., 2500 Valby
Pris = 125 kr.

Hvad:
Denne Faglig fredagsbar retter sig mod dig, der ønsker at vide mere om hoftersmerter og femuroacetabulær impingement-syndrom i forbindelse med sport, blive skarpere på evidensen for undersøgelse og behandling af syndromet, samt den kliniske ræssoneringsprocess.

Vi vil stå for lidt hygge i form af øl og kage.

Oplægsholderne er ph.d. studerende og fysioterapeut Lasse Ishøi og fysioterapeut Andreas Lund Hessner

Tilmelding:
-Skriv en mail til info@nyellebjergfysioterapi.dk, skriv Faglig Fredagsbar i emnefelt efterfulgt af navn, emailadresse og telefonnummer.
-Overføre 125 kr. via MobilePay til 82299 (5 cifret nummer) din plads er først gældende når vi har modtaget din betaling.

Har du nogen spørgsmål er du altid velkommen til at kontakte Morten Sørensen gennem morten@nyellebjergfysioterapi.dk

Basis Styrke

Basis Styrke.1

Basis Styrke er vores eget styrke program.

Kode = basisstr1

Workout#1Workout#2
7 rounds of
5 tb2-dead-lift
10 bw-bench-dips

7 rounds of
5 bb-press
10 kb1-swings
7 rounds of
5 bb-back-squat
10 db2-curls

7 rounds of
5 bb-bench-press
10 db1-bench-rows

Velkommen Til Nuun ApS.

I August måned har vi haft den store glæde at sige velkommen til Agata og Paulina som sammen ejer Nuun.

Agata – Massage Therapist

https://www.nyellebjergfysioterapi.dk/team-neft-agata-zaremba/

I’m passionate massage practitioner since 2015, my specialization is deep tissue massage. I have great interest in dysfunctions of the pelvis, spine and shoulder. During work I use holistic approach, knowing importance of proper breathing, body posture and movement. I’m working in cooperation with the patient, his breath and nervous system to relief pain, increase range and smoothness of motion, and achieve deep relaxation on many surfaces.

CV:

2016 Deep Tissue Massage


Paulina Wisinska Massage & Manual Therapist

https://www.nyellebjergfysioterapi.dk/team-neft-paulina-wisinska/

I was always absolutely passionate about human body, from molecular basis, physiology to integral functioning. My own experience in sports, studies of human biology and years later studies in rehabilitation massage and physiotherapy gave me a very broad understanding of processes happening in our bodies, from the base all the way to the surface which also helps me to comprehend how can we influence those processes “from outside”. I do have a strong believe that regular massage as a form of manual therapy and soft tissue manipulation is highly underrated tool which isn’t a cure itself however can greatly contribute to multiple goals – improving performance in sport, easing everyday pains or finally support the medical rehabilitation. In my daily practice I’m focusing on different layers, anatomical structures and areas of the body, I’m using elements of fascia manipulation, trigger point therapy, classic and deep tissue technics correlated with passive and active motion and post-isometric relaxation.
I’m doing my very best co keep my knowledge updated on by participating in new courses and trainings which will result with adding more of the health beneficial technics and services in upcoming time.

CV:

2015-2017 Medical vocational school at the College of Education and Therapy in Szczecin – Massage and manual therapy technician 
2017 Course in tool assisted myofascial realase technics 
2015 – now Bachelor in Physiotherapy at College of Education and Therapy in Szczecin 
2005- 2011 Biology and laboratory diagnostics at University of Szczecin