{"id":69994,"date":"2022-11-02T15:45:04","date_gmt":"2022-11-02T14:45:04","guid":{"rendered":"https:\/\/bb.dwizards.dev\/fiready-training-fuer-ein-fitness-biest\/"},"modified":"2023-10-25T08:42:31","modified_gmt":"2023-10-25T08:42:31","slug":"fiready-training-fur-ein-fitness-biest","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/fiready-training-fur-ein-fitness-biest\/","title":{"rendered":"FIREADY – Training f\u00fcr ein Fitness-Biest"},"content":{"rendered":"\n

\u00dcberlebende, die eines der brutalsten Trainingsprogramme der Menschheit ausprobiert haben, behaupten, es sei das ultimative Programm zur Steigerung der k\u00f6rperlichen und geistigen Fitness. Manche gehen sogar so weit zu behaupten, dass das Training nach diesem Prinzip einen gew\u00f6hnlichen Sterblichen in eine unaufhaltsame Bestie mit exponentiell gr\u00f6\u00dferer Kraft verwandelt. Nach diesem Training wird jede Herausforderung eine Kleinigkeit sein, die Sie mit einem L\u00e4cheln meistern werden. Im und au\u00dferhalb des Fitnessstudios.<\/p>\n\n\n\n

Im Mittelpunkt des FIREADY-Schulungsprogramms stehen 4 grundlegende Dinge:<\/p>\n\n\n\n

St\u00e4rke
Ausdauer
Brisanz
eine Kombination aus Kraft und Ausdauer
Er trainiert 4 Mal pro Woche, wobei jeder Tag einem dieser 4 Schwerpunkte gewidmet ist. Das Programm besteht aus 3 Bl\u00f6cken (3 Monate), d. h. jeder Block dauert 4 Wochen, und kombiniert einige der besten \u00dcbungen, die Sie sich vorstellen k\u00f6nnen, so dass Sie sich darauf freuen werden, wieder ins Fitnessstudio zu gehen. Auch wenn es die H\u00f6lle sein wird. <\/p>\n\n\n\n

BLOCK 1
Tag eins:<\/p>\n\n\n\n

Zercher Squat<\/a>: die ersten zwei Wochen 3 S\u00e4tze\/12 Wiederholungen, und die zweiten zwei Wochen 5 S\u00e4tze\/8 Wiederholungen<\/p>\n\n\n\n

Bankdr\u00fccken: die ersten zwei Wochen 3 S\u00e4tze\/12 Wiederholungen, und die zweiten zwei Wochen 5 S\u00e4tze\/8 Wiederholungen<\/p>\n\n\n\n

Klimmzug<\/a>: in den ersten zwei Wochen 3 S\u00e4tze\/12 Wiederholungen und in den zweiten zwei Wochen 5 S\u00e4tze\/8 Wiederholungen<\/p>\n\n\n\n

Zweiter Tag<\/p>\n\n\n\n

Schlittenziehen vorw\u00e4rts:<\/a> in den ersten beiden Wochen 3 S\u00e4tze \u00e0 2 Minuten, in den zweiten beiden Wochen 4 S\u00e4tze \u00e0 3 Minuten<\/p>\n\n\n\n

Zercher Sandbag Carry<\/a>: in den ersten zwei Wochen 3 S\u00e4tze \u00e0 2 Minuten, in den zweiten zwei Wochen 4 S\u00e4tze \u00e0 3 Minuten<\/p>\n\n\n\n

Sled Backward Drag<\/a>: in den ersten zwei Wochen 3 S\u00e4tze \u00e0 2 Minuten, in den zweiten zwei Wochen 4 S\u00e4tze \u00e0 3 Minuten<\/p>\n\n\n\n

Tag drei<\/p>\n\n\n\n

Box Jump<\/a>: 3 S\u00e4tze\/ 5 Wiederholungen<\/p>\n\n\n\n

Kniebeuge<\/a>: 3 S\u00e4tze\/ 5 Wiederholungen<\/p>\n\n\n\n

Kettlebell Swing<\/a>: 3 S\u00e4tze\/ 5 Wiederholungen<\/p>\n\n\n\n

Weitsprung:<\/a> 3 S\u00e4tze\/5 Wiederholungen<\/p>\n\n\n\n

Vierter Tag<\/p>\n\n\n\n

Bear Crawl:<\/a> in den ersten beiden Wochen je 6 S\u00e4tze \u00e0 10 Meter, in den zweiten beiden Wochen je 6 S\u00e4tze \u00e0 20 Meter<\/p>\n\n\n\n

Face Pulls<\/a>: 6 S\u00e4tze\/10 Wiederholungen<\/p>\n\n\n\n

Schlitten-Seilzug<\/a>: 6 S\u00e4tze \u00e0 10 Meter<\/p>\n\n\n\n

Schlittenhammer:<\/a> 6 S\u00e4tze\/10 Wiederholungen<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

BLOCK 2
Tag eins<\/p>\n\n\n\n

Kniebeuge vorne<\/a>: 5 S\u00e4tze\/5 Wiederholungen<\/p>\n\n\n\n

Bankdr\u00fccken: 5 S\u00e4tze\/5 Wiederholungen<\/p>\n\n\n\n

Trap-Bar Deadlift<\/a>: 5 S\u00e4tze\/5 Wiederholungen<\/p>\n\n\n\n

Zweiter Tag<\/p>\n\n\n\n

Prowler Push<\/a>: 4 S\u00e4tze \u00e0 40 Meter<\/p>\n\n\n\n

Zercher Squat: in den ersten zwei Wochen 3 S\u00e4tze\/12 Wiederholungen und in den zweiten zwei Wochen 5 S\u00e4tze\/8 Wiederholungen<\/p>\n\n\n\n

Push Press<\/a>: absteigende S\u00e4tze (h\u00f6here Belastung und geringere Anzahl von Wiederholungen) – 4 S\u00e4tze\/10,8, 6, dann 4 Wiederholungen<\/p>\n\n\n\n

Dritter Tag<\/p>\n\n\n\n

Romanian Deadlift: absteigende S\u00e4tze (h\u00f6here Belastung und geringere Anzahl von Wiederholungen) – 4 S\u00e4tze\/ 10,8, 6 dann 4 Wiederholungen<\/p>\n\n\n\n

Schr\u00e4gbankdr\u00fccken: absteigende S\u00e4tze (h\u00f6here Belastung und geringere Anzahl von Wiederholungen) – 4 S\u00e4tze\/ 10,8, 6 dann 4 Wiederholungen<\/p>\n\n\n\n

Trap-Bar Jump Squat<\/a>: 3 S\u00e4tze\/5 Wiederholungen<\/p>\n\n\n\n

Vierter Tag<\/p>\n\n\n\n

Kettlebell-Schwingen: 6 S\u00e4tze\/10 Wiederholungen<\/p>\n\n\n\n

Klimmz\u00fcge: 6 S\u00e4tze\/ 4 Wiederholungen<\/p>\n\n\n\n

Schlittenseilzug: 6 S\u00e4tze zu je 10 Metern<\/p>\n\n\n\n

Sledgehammer: 6 S\u00e4tze\/ 10 Wiederholungen<\/p>\n\n\n\n

BLOCK 3
Tag eins<\/p>\n\n\n\n

Farmers Walk: 5 S\u00e4tze zu je 30 Metern<\/p>\n\n\n\n

Bankdr\u00fccken: absteigende S\u00e4tze, h\u00f6here Belastung und niedrigere Wiederholungszahl) – 4 S\u00e4tze\/ 10,8, 6 dann 4 Wiederholungen<\/p>\n\n\n\n

Seilziehen mit dem Schlitten: 5 S\u00e4tze zu je 10 Metern<\/p>\n\n\n\n

Pendelay Row<\/a>: absteigende S\u00e4tze (h\u00f6here Belastung und geringere Wiederholungen) – 5 S\u00e4tze\/ 5,4,3,2,1 Wiederholung<\/p>\n\n\n\n

Zweiter Tag<\/p>\n\n\n\n

Kettlebell Swing: in den ersten 2 Wochen 4 S\u00e4tze \u00e0 30 Sekunden, in den zweiten 2 Wochen 4 S\u00e4tze \u00e0 45 Sekunden<\/p>\n\n\n\n

Trap-Bar Deadlift: fallende S\u00e4tze, h\u00f6here Belastung und geringere Anzahl von Wiederholungen) – 4 S\u00e4tze\/ 10,8, 6 dann 4 Wiederholungen<\/p>\n\n\n\n

Kurzhantelsto\u00df:<\/a> in den ersten zwei Wochen 4 S\u00e4tze\/30 Sekunden und in den zweiten zwei Wochen 4 S\u00e4tze \u00e0 45 Sekunden<\/p>\n\n\n\n

Bankdr\u00fccken: absteigende S\u00e4tze, h\u00f6here Belastung und geringere Anzahl von Wiederholungen) – 4 S\u00e4tze\/ 10,8, 6 dann 4 Wiederholungen<\/p>\n\n\n\n

Dritter Tag<\/p>\n\n\n\n

Schlitten-Sprint<\/a>: 3 S\u00e4tze zu je 20 Metern<\/p>\n\n\n\n

Schlittenhammer: 6 S\u00e4tze\/10 Wiederholungen<\/p>\n\n\n\n

Sprint: 3 Sprints zu je 40 Metern<\/p>\n\n\n\n

Vierter Tag<\/p>\n\n\n\n

Bear Crawl:<\/a> 6 S\u00e4tze \u00e0 10 Meter<\/p>\n\n\n\n

Schlitten-Seilziehen: 6 S\u00e4tze zu je 10 Metern<\/p>\n\n\n\n

Crawl<\/a>: 6 S\u00e4tze \u00e0 10 Meter<\/p>\n\n\n\n

Bearhug Carry mit Sandsack<\/a>: 6 S\u00e4tze zu je 20 Metern<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00dcberlebende, die eines der brutalsten Trainingsprogramme der Menschheit ausprobiert haben, behaupten, es sei das ultimative Programm zur Steigerung der k\u00f6rperlichen und geistigen Fitness. Manche gehen sogar so weit zu behaupten, dass das Training nach diesem Prinzip einen gew\u00f6hnlichen Sterblichen in eine unaufhaltsame Bestie mit exponentiell gr\u00f6\u00dferer Kraft verwandelt. Nach diesem Training wird jede Herausforderung eine […]<\/p>\n","protected":false},"author":3,"featured_media":69996,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5940],"tags":[6719,6726,6971,7196,7586],"class_list":["post-69994","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-muskelmasse-training","tag-muskelaufbau","tag-ausdauer","tag-trainingsleistung","tag-kraftaufbau","tag-disziplin"],"acf":[],"yoast_head":"\nFIREADY - Training f\u00fcr ein Fitness-Biest - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/de\/fiready-training-fur-ein-fitness-biest\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"FIREADY - Training f\u00fcr ein Fitness-Biest - Building Body\" \/>\n<meta property=\"og:description\" content=\"\u00dcberlebende, die eines der brutalsten Trainingsprogramme der Menschheit ausprobiert haben, behaupten, es sei das ultimative Programm zur Steigerung der k\u00f6rperlichen und geistigen Fitness. Manche gehen sogar so weit zu behaupten, dass das Training nach diesem Prinzip einen gew\u00f6hnlichen Sterblichen in eine unaufhaltsame Bestie mit exponentiell gr\u00f6\u00dferer Kraft verwandelt. 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