{"id":6190,"date":"2020-03-28T10:03:23","date_gmt":"2020-03-28T10:03:23","guid":{"rendered":"http:\/\/www.max-sperling.bplaced.net\/?p=6190"},"modified":"2024-04-30T21:19:23","modified_gmt":"2024-04-30T21:19:23","slug":"satze-und-wiederholungen","status":"publish","type":"post","link":"http:\/\/www.max-sperling.bplaced.net\/?p=6190","title":{"rendered":"Training sets and repetitions"},"content":{"rendered":"<p>Depending on the goal, training should be performed in different sets and repetitions. This is distinguished by maximal strength (e.g., for Strongmen), muscle building (e.g., for Bodybuilders), endurance strength (e.g., for Sprinters), and explosive strength (e.g., for High Jumpers).<\/p>\n<hr>\n<table>\n<col width=\"24%\">\n<col width=\"14%\">\n<col width=\"16%\">\n<col width=\"18%\">\n<col width=\"14%\">\n<col width=\"14%\">\n<tr>\n<th>Goal<\/th>\n<th>Sets<\/th>\n<th>Reps<\/th>\n<th>Speed<\/th>\n<th>Intensity<\/th>\n<th>Break<\/th>\n<\/tr>\n<tr>\n<td>Maximal strength<\/td>\n<td>1 &#8211; 3<\/td>\n<td>1 &#8211; 6<\/td>\n<td>slow<\/td>\n<td>RM<\/td>\n<td>\u2248 3 min<\/td>\n<\/tr>\n<tr>\n<td>Muscle building<\/td>\n<td>1 &#8211; 3<\/td>\n<td>8 &#8211; 12<\/td>\n<td>medium<\/td>\n<td>RM<\/td>\n<td>\u2248 2 min<\/td>\n<\/tr>\n<tr>\n<td>Endurance strength<\/td>\n<td>2 &#8211; 4<\/td>\n<td>20 &#8211; 30<\/td>\n<td>medium<\/td>\n<td>NRM<\/td>\n<td>\u2248 1 min<\/td>\n<\/tr>\n<tr>\n<td>Explosive strength<\/td>\n<td>5 &#8211; 10<\/td>\n<td>6 &#8211; 10<\/td>\n<td>fast<\/td>\n<td>NRM<\/td>\n<td>\u2248 1 min<\/td>\n<\/tr>\n<\/table>\n<hr>\n<p>Legend:<\/p>\n<ul>\n<li>RM &#8230; Repetition maximum<\/li>\n<li>NRM &#8230; Not repetition maximum<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Depending on the goal, training should be performed in different sets and repetitions. This is distinguished by maximal strength (e.g.,<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[48],"tags":[],"_links":{"self":[{"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/posts\/6190"}],"collection":[{"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6190"}],"version-history":[{"count":4,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/posts\/6190\/revisions"}],"predecessor-version":[{"id":17543,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/posts\/6190\/revisions\/17543"}],"wp:attachment":[{"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6190"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}