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Amastar

Avis sur mon programme 3J

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En vue de mon incorporation je vais modifier ma routine d'entraînement et j'aimerais avoir mon avis.

Je vais m'entraîner 3 fois par semaine car je vais accentuer le travail sur le cardio et la course donc je ferais muscu et course un jour sur deux.

Le programme type d'une semaine sera comme ça:

Lundi: Soulevé de terre en exo principal 5/6 séries + bras/épaules

Mardi: 10km de course

Mercredi: Développé couché haltères en exo principal 5/6 séries + dos

Jeudi: 5km course à jeun le matin

Vendredi: Squat explosif en exo principal

Samedi: 4km d'échauffement et 10x400m rapide

Dimanche: jour de repos

Qu'est ce que vous en pensez ? Sachant que je ne cherche pas à améliorer l’esthétique mais vraiment ma force et mon explosivité. 

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D'accord ! futur sergent ;)

 

Je suis également dans l'armée de terre , dans l'infanterie parachutiste ;)

 

J'ai fais un entrainement spécifique pour mon incorporation également , étant militaire je suis l'entrainement du régiments . je peu donc partager mon expérience .

 

Pour ton entrainement je te conseil pour la course à pieds ( important à l'armée ) :

-2 séance de travail d'endurance ( Cherche pas la distance cherche plus du temps , avec une séance entre 45 minutes et 1h30 à ton rythme ) car ton deuxième souffle arrive au bout de 45 minutes environ

-1 séance de cardio-training : 10 X 1 sprint à 80-90 % de ta VMA avec 3 minutes de course à rythme normal entre chaque sprint. tu peut également t'entrainer sur de la monté de côte.

 

Ensuite pour le renforcement musculaire le top serrai un entraînement du type Crossfit avec des enchainement d'atelier varier de 10 à 15 minutes pour commencer en travaillant le haut et le bas. ( change régulièrement tes exos pour éviter la monotonie) 

exemple types exos de Crossfit pour commencer :

 

-10  Squat (barre vide)

-15 saut de banc

-2 sprint de 25 m

-5 Tractions

-15 abdos ( ceux que tu veux)

_10 pompes

 

 

Après j'ai utiliser la Méthode du Major Armstrong pour augmenter le nombre de répétition aux tractions , c'est une méthode qui demande peu de matériel et qui n'est pas longue a faire.

 

Ensuite une Partie Importante dans ton entraînement : LE REPOS !

Espace si possible tes Séance de renforcement musculaire avec 48 h De repos.

 

Sa permet à ton muscle de mémoriser l'effort , de ce renforcer et aussi d'éviter les blessure suite au

surentrainement   ( tu aura l'occasion de voir sa à l'armée après ;) )

 

Ensuite à toi de voir les exercices que tu veut est comment tu les espaces  

 

Paramicalement ,

 

FaDa-CrO

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Pas de quoi l'ami !

 

Sinon pour les séance de muscu je suis moins apte à te conseiller car au régiment on pratique des exercices de type Crossfit  surtout et je suis un adepte des exercices de poids du corps.

 

En tout cas travail tes dorsaux , pectoraux , triceps, biceps  et cuisse et mollet sur tes séances de musculation :) 

 

sur ce bonne entrainement camarade

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Salut Amastar , bravo pour ta futur corpo ....c'est vraiment super cool :)

 

Pour le côté sport , tape bien sur le classique " course à pied à fond +++++++ , traction , pompes , relevé de buste pour les " abdos " .

Pour le reste , ça flotte comme sur l'eau :thumbup2: 

 

Prime sur le cardio  à fond Amastar .....

 

En tout cas , nous sommes fier de toi et de ton choix magnifique .

Perso , je te suivrai .....:thumbup2::thumbup2:

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