Pozdrav,

treba mi dobar plan za treniranje, ali bez ekstremnih tezina i nabacivanja mase. Cilj mi je povecanje kondicije, brzine, gibljivosti i naravno snage, ali, ponavljam, ne zelim da bildujem.

Kako biste vi trenirali da biste bili kao oni iz "300" ?

Hvala

300 program

Program je dobio ime po totalnom broju ponavljanja.Ali ovaj trening "300" glumci istoimenog filma nisu radili svakodnevno,kao sto se izjavljivalo u medijima.Twight(autor programa) kaze da je ovaj sistem sluzio kao trening u zadnjim mesecima priprema za film,kao "diplomski ispit",nakon sto su glumci zavrsili trening sa tegovima i kettlebells(rusko zvono).

Izgledao je ovako:
a) 25 zgibova sa dlanovima okrenitim napred
b) 50 "mrtvih dizanja" sa 60 kg
c) 50 sklekova
d) 50 skokova na kutiju visine 60 cm
e) 50 podizanja na ravnoj podlozi, bench šipka sa tegovima od 60kg se drži nepomično u vazduhu dok se nogu podižu i spuštaju, ne dodirujući pod
f) 50 jednoručnih izbačaja s Kettlebellom od 16 kg
g) 25 zgibova sa dlanovima okrenitim napred

Ne postoje pauze izmedju vezbi,poenta je sto pre zavrsiti trening.
ako si pocetnik mozes uraditi manji broj ponavljanja

ili mozes da uradis ovo 

             

Hvala na savetima.
Ova drva su mi super, ali nemam toga ' yivim u stanu. A radio bih ja to - u vojsci smo danima izvlačili balvane, nosili kamenje, i bio sam u extra formi.

A ove girje me već dugo privlače - umoran sam od teretane, a trening sa njima mi deluje živahno. Baš ću da probam

Level 1: The Barbarian Horde Workout
Do this circuit two times, resting 1 minute between exercises. Move to the next level (Greek Hoplite level) when you can complete the Barbarian Horde circuit with relative ease. Do this program three days per week until you are ready to move to the next level. For best results, also do aerobic exercises, such as walking, jogging or cycling three to five days per week.

    Pull-ups, 5 repetitions
    Rest 1 minute
    Deadlifts with 135 pounds, 10 repetitions
    Rest 1 minute
    Push-ups, 10 repetitions
    Rest 1 minute
    Box jumps (24-inch), 10 repetitions
    Rest 1 minute
    Floor wipers, 10 repetitions
    Rest 1 minute
    Single-arm kettlebell (35 pounds) clean and press,
    10 repetitions each arm
    Rest 1 minute
    Pull-ups, 5 repetitions
    Rest 1 minute
    Repeat circuit (repeat exercises one to seven)

Level 2: The Greek Hoplite Workout
Do the Greek Hoplite circuit two times, resting 30 seconds between exercises. Move to the next level (Elysian Fields level) when you can complete the Greek Hoplite circuit with relative ease. Do this program three days per week until you are ready to move to the next level. For best results, also do aerobic exercises, such as walking, jogging, or cycling three to five days per week.

    Pull-ups, 10 repetitions
    Rest 30 seconds
    Deadlifts with 135 pounds, 20 repetitions
    Rest 30 seconds
    Push-ups, 20 repetitions
    Rest 30 seconds
    Box jumps (24-inch), 20 repetitions
    Rest 30 seconds
    Floor wipers, 20 repetitions
    Rest 30 seconds
    Single-arm kettlebell (35 pounds) clean and press, 20 repetitions (each arm)
    Rest 30 seconds
    Pull-ups, 10 repetitions
    Rest 30 seconds
    Repeat circuit (repeat exercises one to seven)

Level 3: The Elysian Fields Workout
Do the following circuit two times, resting 15 seconds between exercises. Take the 300 Workout Challenge when you can complete the Elysian Fields circuit on two separate days. Do the Elysian Fields Workout program three days per week until you are ready for the ultimate test. For best results, also do aerobic exercises, such as walking, jogging, or cycling three to five days per week.

    Pull-ups, 15 repetitions
    Rest 15 seconds
    Deadlifts with 135 pounds, 30 repetitions
    Rest 15 seconds
    Push-ups, 30 repetitions
    Rest 15 seconds
    Box jumps (24-inch), 30 repetitions
    Rest 15 seconds
    Floor wipers, 30 repetitions
    Rest 15 seconds
    Single-arm kettlebell (35 pounds) clean and press, 30 repetitions (each arm)
    Rest 15 seconds
    Pull-ups, 30 repetitions
    Rest 15 seconds
    Repeat circuit (repeat exercises one to seven)

The 300 Workout Challenge
If you made it this far, you may soon be ready to stand beside King Leonidas at Thermopylae- if you can pass this final test. Do the following circuit one time as fast as you can and attempt to take no rest between exercises. Do all the required repetitions for each exercise before moving to the next- even if you have to rest to complete the exercise (such as during the pull-ups).The workout includes 300 repetitions to commemorate the 300 Spartans. The best performance on the circuit by an actor from the movie was 18 minutes.

    Pull-ups, 25 repetitions
    Deadlifts with 135 pounds, 50 repetitions
    Push-ups, 50 repetitions
    Box jumps (24-inch), 50 repetitions
    Floor wipers (135 pounds), 50 repetitions
    Single-arm kettlebell (35 pound) clean-and-press, 50 repetitions (with each arm)
    Pull-ups, 25 repetitions

The Exercises
Pull-UPS: Grasp the bar with a pronated grip (palms away from your body), hands placed shoulder-width apart and hang with elbows fully extended. Pull your body up until your collarbone reaches the bar. Return to the starting position and repeat. Use a spotter or assist machine if you have trouble doing this exercise.

DeadLifts: Stand with feet flat on the floor, shoulder-width apart and toes pointed slightly outward. Squat down and grasp the bar using either a deadlift (right palm one way, left palm the other) or pronated (palms toward body) grip. Keep back flat, hips flexed (butt back), chest up and out, arms straight and eyes focused ahead. Lift the bar by extending the knees and hips. During the lift, maintain a flat back and straight arms and keep the weight close to the body. Pull up the weight to a standing position. Slowly return the weight to the starting position, taking great care to keep your back straight.

Push-UPS: Start in the push-up position with your body supported by your hands and feet with your back and legs straight. Your arms and your back should be straight and your fingers pointed forward. Lower your chest to the floor with your back straight and then return to the starting position.

Floor Wipers (Olympic bar, 135 pounds): Lie on your back on the floor holding an Olympic bar with arms fully extended (the starting position of a bench press). To complete one repetition, raise your legs until your feet touch the plate on your left; return to the starting position and raise your legs until your feet touch the plate on your right.

Box Jumps (24-inch box): Stand facing a 24-inch plyo box. You could also use a 2-foot high bench or step. Jump onto the box and then back to the starting position. Do this movement as quickly as you can, while maintaining control.

Single-Arm Kettlebell (35 pounds) Clean-and-Press: Begin with the kettlebell between your legs. Squat down and grasp the handle of the kettlebell with your right hand, keeping your back flat, hips flexed (butt back), chest up and out, arms straight and eyes focused ahead. Clean the kettlebell to your chest so that the handle is higher than the ball of the kettlebell. Press the kettlebell overhead and then return it to the starting position. Repeat using the other arm. You have completed 1 repetition when you have done the exercise with the right and left arms.

http://forum.a1supplements.com/content.php?372-The-300-Workout-Challenge

Jel radio neko ovaj trening?

To je lako, postanesh gay i onda imash sve predispozicije da budesh spartanac...
Ako bash hocesh da izgledash ko oni iz 300, onda nadjesh shminkera koji je trandza...

Али све под претпоставком да те са 7 година одведу од куће 

tachno, sve ostalo je samo bleda kopija...