98 lines
4.1 KiB
Markdown
98 lines
4.1 KiB
Markdown
# LevelRep – 30-Tage-Trainingsplan
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## Grundprinzip
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* 30 Tage pro Trainingsplan
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* 13 Trainingseinheiten
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* Training an Tag: `1, 3, 5, 8, 10, 12, 15, 17, 19, 22, 24, 26, 29`
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* alle anderen Tage = Regeneration
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* 4 reguläre Sätze pro Einheit
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* immer 60 Sekunden Satzpause
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* Satzpause manuell bis auf 5 Sekunden reduzierbar
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* nach dem letzten regulären Satz optionaler **Max-Rep**
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* Max-Rep = so viele Wiederholungen wie möglich
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* Max-Rep wird separat gespeichert und zählt nicht zum Bestehen der Einheit
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* eine Einheit gilt nur als bestanden, wenn alle regulären Wiederholungen geschafft wurden
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* bei Nichtbestehen wird dieselbe Einheit beim nächsten Training wiederholt
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* jede Übung hat eigene Progressionen für Beginner, Fortgeschritten und Pro
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---
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# Liegestütze – Rot
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| Einheit | Beginner | Fortgeschritten | Pro |
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| ------: | -------- | --------------- | ----------- |
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| 1 | 2-3-2-2 | 8-10-7-7 | 15-18-13-13 |
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| 2 | 3-3-2-2 | 9-10-8-7 | 16-20-14-14 |
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| 3 | 3-4-3-2 | 9-11-8-8 | 18-21-15-15 |
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| 4 | 3-4-3-3 | 10-12-9-8 | 19-23-16-16 |
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| 5 | 4-5-3-3 | 10-13-9-9 | 20-25-17-17 |
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| 6 | 4-5-4-3 | 11-14-10-9 | 22-26-18-18 |
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| 7 | 5-6-4-3 | 12-15-10-10 | 23-28-19-19 |
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| 8 | 5-6-4-4 | 13-16-11-10 | 24-30-20-20 |
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| 9 | 6-7-4-4 | 14-17-11-11 | 26-31-21-21 |
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| 10 | 6-7-5-4 | 14-18-12-12 | 27-33-22-22 |
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| 11 | 7-8-5-4 | 15-19-13-12 | 28-35-23-23 |
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| 12 | 7-8-6-5 | 16-20-13-13 | 30-37-24-24 |
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| 13 | 8-9-6-5 | 17-21-14-13 | 31-39-26-25 |
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---
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# Kniebeugen – Blau
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| Einheit | Beginner | Fortgeschritten | Pro |
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| ------: | ----------- | --------------- | ----------- |
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| 1 | 5-6-5-5 | 12-15-10-10 | 20-25-18-18 |
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| 2 | 6-7-5-6 | 13-17-11-11 | 22-27-20-20 |
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| 3 | 6-8-6-7 | 15-18-12-12 | 24-30-21-22 |
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| 4 | 7-9-7-7 | 16-20-13-13 | 26-32-23-24 |
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| 5 | 8-10-7-8 | 17-22-14-14 | 28-35-25-25 |
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| 6 | 8-11-8-9 | 19-23-15-15 | 30-37-27-27 |
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| 7 | 9-12-9-9 | 20-25-16-16 | 32-40-29-29 |
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| 8 | 10-13-9-10 | 22-27-17-17 | 34-43-31-31 |
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| 9 | 10-14-10-11 | 23-29-18-18 | 36-46-33-33 |
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| 10 | 11-15-11-11 | 24-31-19-19 | 38-49-35-35 |
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| 11 | 12-16-11-12 | 26-33-20-20 | 40-52-37-37 |
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| 12 | 12-17-12-13 | 28-35-21-21 | 42-55-39-39 |
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| 13 | 13-18-13-14 | 30-37-22-22 | 45-58-41-41 |
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---
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# Klimmzüge – Grün
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| Einheit | Beginner | Fortgeschritten | Pro |
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| ------: | -------- | --------------- | ----------- |
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| 1 | 1-1-1-1 | 3-4-3-3 | 6-8-6-6 |
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| 2 | 1-2-1-1 | 4-4-3-3 | 7-8-6-6 |
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| 3 | 2-2-1-1 | 4-5-3-3 | 7-9-7-6 |
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| 4 | 2-2-2-1 | 4-5-4-3 | 8-10-7-7 |
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| 5 | 2-2-2-2 | 5-5-4-4 | 8-11-8-7 |
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| 6 | 2-3-2-2 | 5-6-4-4 | 9-11-8-8 |
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| 7 | 3-3-2-2 | 5-6-5-4 | 9-12-9-8 |
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| 8 | 3-3-3-2 | 6-7-5-4 | 10-13-9-9 |
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| 9 | 3-3-3-3 | 6-7-5-5 | 10-14-10-9 |
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| 10 | 3-4-3-3 | 6-8-5-5 | 11-14-10-10 |
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| 11 | 4-4-3-3 | 7-8-6-5 | 11-15-11-10 |
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| 12 | 4-4-4-3 | 7-8-6-6 | 12-16-11-11 |
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| 13 | 4-4-4-4 | 7-9-7-7 | 13-17-12-12 |
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---
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# Sit-ups – Gelb
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| Einheit | Beginner | Fortgeschritten | Pro |
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| ------: | --------- | --------------- | ----------- |
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| 1 | 3-4-3-3 | 9-11-8-8 | 15-18-13-13 |
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| 2 | 4-5-3-3 | 10-12-9-9 | 17-20-14-14 |
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| 3 | 4-5-4-4 | 11-13-10-10 | 18-22-16-15 |
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| 4 | 5-6-4-4 | 12-15-11-10 | 20-24-17-17 |
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| 5 | 5-7-5-4 | 13-16-11-12 | 21-26-19-18 |
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| 6 | 6-7-5-5 | 14-17-12-13 | 23-28-20-20 |
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| 7 | 6-8-6-5 | 15-18-13-14 | 24-30-22-21 |
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| 8 | 7-9-6-6 | 16-20-14-14 | 26-32-23-23 |
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| 9 | 8-9-7-6 | 17-21-15-15 | 28-34-24-24 |
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| 10 | 8-10-7-7 | 18-22-16-16 | 29-36-26-26 |
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| 11 | 9-11-8-7 | 19-24-17-17 | 31-38-27-27 |
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| 12 | 10-11-8-8 | 20-25-18-18 | 32-40-29-29 |
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| 13 | 10-12-9-9 | 22-27-19-19 | 34-42-30-30 |
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