tieni da conto questo puo servirti

Ciclo di forza Korte
MODIFIED KORTE 3x3 ©
By Carlo Buzzichelli, NSCA-CPT



Mesocycle 1 - Introductive

Mon

Deadlift: 5x5
Bench Press: 5x5
Squat: 2x5
Wed

Deadlift: 5x5
Bench Press: 2x5
Squat: 5x5
Fri

Squat: 5x5
Bench Press: 5x5
Deadlift: 1x5
----------------------
1-2x5:

Microcycle 1 - 92.5% del 5RM
Microcycle 2 - 95% del 5RM
Microcycle 3 - 97.5% del 5RM
Microcycle 4 - 100% del 5RM
Microcycle 5 - Test 1RM

R.I.= 3'

Tempo 3.1.1.0

5x5:

Microcycle 1 - 60% del 5RM
Microcycle 2 - 62.5% del 5RM
Microcycle 3 - 65% del 5RM
Microcycle 4 - 67.5% del 5RM
Microcycle 5 - 60% del 5RM

R.I.= 1'

Tempo 1.0.X.0
**********************************************

Mesocycle 2 - Maximum Strength 1

Mon

Squat: 3x3(BI)
Bench Pr.: 5x4(a)
P. Clean: 1x1*
Wed

Squat: 3x3(a)
Bench Pr.: 1x1
P. Clean: 3x3(BI)*
Fri

Squat: 1x1
Bench Pr.: 5x4(BI)
P. Clean: 3x3(a)*
----------------------

1x1:

Microcycle 1 - 90%
Microcycle 2 - 92.5%
Microcycle 3 - Test 1RM

Tempo 2.1.X.0




3x3/5x4:

Microcycle 1 - 50%(a)-80%(BI)
Microcycle 2 - 50%- 82.5%
Microcycle 3 - 50%-50%

R.I.= 3'

Tempo 1.0.X.0 (50%)
Tempo 2.1.X.0 (80+%)
*Tempo OL


**********************************************


Mesocycle 3 - Maximum Strength 2

Mon

Squat: 3x3(BI)
Bench Pr.: 5x4(a)
P. Clean: 1x1*
Wed

Squat: 3x3(a)
Bench Pr.: 1x1
P. Clean: 3x3(BI)*
Fri

Squat: 1x1
Bench Pr.: 5x4(BI)
P. Clean: 3x3(a)*

----------------------

1x1:

Microcycle 1 - 80%
Microcycle 2 - 92.5%
Microcycle 3 - 95%
Microcycle 4 - Test 1RM

Tempo 2.1.X.0




3x3/5x4:

Microcycle 1 - 50%-50%
Microcycle 2 - 50%-82.5%
Microcycle 3 - 50%-85%
Microcycle 4 - 50%-50%

R.I.= 4'

Tempo 1.0.X.0 (50%)
Tempo 2.1.X.0 (80+%)
*Tempo OL

**********************************************


Mesocycle 4 - Power

Mon

P. Clean: 1x1*
Bench Pr.: 5x4(a)
J. Squat: 3x5**
Wed

P. Clean: 3x3(a)*
Bench Pr.: 1x1
J. Squat: 3x5**
Fri

P. Clean: 3x3(BI)*
Bench Pr.: 5x4(BI)
J. Squat: 3x5**

----------------------

1x1:

Microcycle 1 - 80%
Microcycle 2 - 92.5%
Microcycle 3 - 95%
Microcycle 4 - 97.5%

Tempo 2.1.X.0




3x3/5x4:

Microcycle 1 - 50%-50%
Microcycle 2 - 50%-82.5%
Microcycle 3 - 50%-85%
Microcycle 4 - 50%-50%

R.I.= 3'

Tempo 1.0.X.0 (50%)
Tempo 2.1.X.0 (80+%)
*Tempo OL
**Tempo PL (20% Bodyweight)



comunque se stalli non credo sia obbligatorio un ciclo di forza