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Que pensez vous de mon programme PPL débutant en salle ?

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Salut à tous, je me présente, Victor, 17 ans, amateur de sport en tout genre. Je me suis inscrit en salle (fitness Park) il y a 4 jours (j’ai de la chance la mienne a réouvert plut tôt que prévu  :D ). Je ne sais pas si je peux être défini comme un débutant, j’ai pratiqué durant 10 mois de la musculation à domicile (banc incliné, décliné et plat, barre de tractions, haltères), en utilisant l’un des programmes full body présenté dans le livre de Fabrice, j’ai donc déjà un certaine base et connaissance des exercices. 

Pour mes débuts en salle, j’ai choisi le programme proposé par Rudy sur son site, le PPL. Je l’ai adapté en fonction de mes préférences, en remplaçant les exercices que je ne pense pas maîtrisé totalement voire même avec lesquels je pourrais me blesser facilement (je sors d’une blessure liée à un psoas trop raide avec encore quelques douleurs). Avant de vous le présenter, je tiens à préciser que j’ai réalisé une séance « test » avec un coach présent dans la salle, afin qu’il me montre comment réalisé les exercices de bases avec la bonne technique (DC, SDT, Squat, tirage vertical, tirage horizontal, développé épaules machines), celui-ci a jugé que mon exécution était globalement la bonne, et donc je que devais continuer à la consolider pour l’assimiler au maximum,

Voici le programme (à réaliser 3 fois par semaine avec 1 jour de repos entre chaque séance) : 

Séance Push : 
-Développé couché (qui remplace le développé décliné) (4x8-12 rep)
-Écarté couché (3x15-30 rep)
-Pull over en travers d’un banc (3x12-20 rep)
-Élévation latérale avec haltères (4x15-30 rep)
-Développé épaules à la machine (qui remplace le développé militaire) (4x8-12 rep)
-Dips entre deux bancs (qui remplacent les dips prise serrée) (4x8-12 rep)
-Extension des triceps à la poulie haute avec corde (4x12-20 rep)
-Gainage oblique (4x1min)
-Étirements (5min)

Séance Pull : 
-Traction à la poulie haute prise large devant (4X8-52rep)
-Rowing avec haltères sur banc incliné (4x8-15 rep)
-Rowing assis à la poulie basse en prise neutre (3x12-20 rep)
-Oiseau avec haltères sur banc incliné (4x15-40 rep)
-L-fly avec haltère sur banc (qui remplace le L-fly assis à la poulie basse) (4x15-20 rep)
-Curl avec halteres (qui remplace le curl incliné) (4x12 à 20 rep)
-Curl prise marteau (4x12-20 rep)
-Gainage abdominal-planche (4x1min)
-Étirements (5mins)

Séance Legs : 
-Presse à cuisse incliné (qui remplace le squat avant) (4x8-12 rep)
-Fente avec pied arrière sur banc (4x10-15 rep)
-Leg curl debout à une jambe (4x12-20 rep)
-Soulève de terre jambes semi-tendues (4x8-15 rep)
-Mollets à la presse cuisse (4x12-30 rep)
-Crunch sur la Swiss Ball (qui remplace les crunch) (4x1min)
-Enroulements de bassin (4x10-15 rep)
-Étirements (5mins)

Voilà à quoi ressemblera mon programme (pour le moment, avant confirmation par vos soins :grin:). Je vais maintenant vous expliquer pourquoi j’ai fait le choix de remplacer certains exercices par d’autres. 

Pour la séance Push : 
Premièrement, j’ai une préférence pour le développé couché au développé incliné, j’avais de meilleur sensation chez moi au niveau des pecs ( je faisais du DC haltères). Pour le développé épaules à la machine, je trouve que c’est plus safe que sur le développé militaire (peut-être que je me trompe ?). Au niveau des dips, j’ai préféré placer celles entre deux bancs, plutôt que les dips prise serrée, que je n’ai jamais pu tester et dont je pense ne pas avoir la force nécessaire pour en faire (chez moi je faisais des dips lestées jambes tendues). 

Pour la séance Pull : 
Deuxièmement, j’ai décidé de remplacer le L-fly à la poulie basse par du L-fly sur banc avec haltère pour la simple et bonne raison que je ne veux pas déranger les gens à utiliser une poulie pour « seulement » travailler la coiffe des rotateurs alors que je peux le faire sur un banc. J’ai une préférence pour le curl avec haltères au détriment du curl incliné que j’ai expérimenté pendant plusieurs mois sans apercevoir de réels résultats (à l’inverse du curl halteres avec lequel je continue à prendre en masse). 

Pour la séance Legs : 
Troisièmement, j’ai choisi la presse à cuisse à l’inverse du squat avant pour préserver mon genoux gauche ainsi que mon bas du dos (je sors d’une blessure de 9 mois suite à une chute en vélo sur le genoux gauche qui m’a provoqué des problèmes au niveau du bas du dos, autour du psoas). De plus, je manque de mobilité au niveau des chevilles et de la hanche, quand je fais du squat, je suis obligé d’utiliser des cales pour me permettre de descendre plus bas. Je préfère donc en premier lieu travailler ma mobilité pour réaliser le squat d’ici quelques mois. Toutefois, j’ai laissé le soulevé de terre jambes semi-tendues, le coach avec qui j’étais m’a vraiment donné de bons conseils, je n’ai senti aucunes douleurs au bas du dos quand je l’ai réalisé (comme pour le squat vous me direz, mais je suis moins confiant dessus), je pense donc pouvoir le continuer en gardant la même technique. Enfin, j’ai remplacé les crunch basiques par les crunch à la Swiss ball pour plus de sécurité. 

Dès que j’aurais une technique parfaite sur tous les exercices, je réaliserais les cycles de progression qu’un membre m’avait conseillé sur le forum, en utilisant l’appli SP training. 

Voilà je pense avoir dit l’essentiel (:sweat_smile: désolé pour la longueure du texte, il fallait que j’en dise le maximum). Merci à ceux qui me donneront leur avis. 😁
Pnniu
 
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