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Adam raw


Efrainhpedraza

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Hola, si quiero etrenar asi como adam raw, y lograr los requerimiento lvl 2 de adam requerimientos de este (mi asaña sin pasar por los otros) como deberia entrenar , que mas deberia hacer aparte de basicos y progreciones de handstand, oap y front para ello ? pues que mas deberia añadir y eso como, mas bien como deberia entrenar, chao gracias de antemano

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Esto es el nivel 0:

1) ASSISTED 3s. HS - 3HSPU - 3s. HS (Belly MUST face to WALL)

2) +125% BW full ATG 3s. paused SQUAT

3) 1x Clean Muscle UP

4) 10x +12kg PullUps 1s. deadstops each rep both UP and DOWN (Any grip, no Kip)

5) 10x +8kg Pistols each leg (20 reps total)1s. deadstops each rep both UP and DOWN (weight can be in front of the body for balance too)

6) 6s. One Leg Front Lever

7) 6s. One Leg Back Lever

8) 10x +16kg Dips 1s. deadstops each rep both UP and DOWN (no kip, full range)

9) 10x Knee-sit Knee raises 1s. deadstops each rep DOWN

10) 10x Squat Jump -Regular- 1s. ATG deadstops each rep

 

Y esto el nivel 1:

1) FREESTANDING 3s. HS - 3HSPU - 3s. HS (Floor or P-bars)

2) +150% BW full ATG 3s. paused SQUAT

3) +8kg Muscle UP (any bar or rings, no kip, only heawyweights 85+ kg can have very slight little kip)

4) 10x +24kg PullUps 1s. deadstops each rep both UP and DOWN (Any grip, no Kip)

5) 10x +16kg Pistols each leg (20 reps total) 1s. deadstops each rep both UP and DOWN (weight can be in front of the body for balance too)

6) 3s. FULL Front Lever

7) 3s. FULL Back Lever

8) 10x +32kg Dips 1s. deadstops each rep both UP and DOWN (no kip, full range)

9) 10x L-sit Leg raises 1s. deadstops each rep both UP and DOWN

10) 10x Squat Jump -Knees High- 1s. ATG deadstops each rep

 

Ya has conseguido hacer todo eso?

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Hace 29 minutos , juanan21 dijo:

Esto es el nivel 0:

1) ASSISTED 3s. HS - 3HSPU - 3s. HS (Belly MUST face to WALL)

2) +125% BW full ATG 3s. paused SQUAT

3) 1x Clean Muscle UP

4) 10x +12kg PullUps 1s. deadstops each rep both UP and DOWN (Any grip, no Kip)

5) 10x +8kg Pistols each leg (20 reps total)1s. deadstops each rep both UP and DOWN (weight can be in front of the body for balance too)

6) 6s. One Leg Front Lever

7) 6s. One Leg Back Lever

8) 10x +16kg Dips 1s. deadstops each rep both UP and DOWN (no kip, full range)

9) 10x Knee-sit Knee raises 1s. deadstops each rep DOWN

10) 10x Squat Jump -Regular- 1s. ATG deadstops each rep

 

Y esto el nivel 1:

1) FREESTANDING 3s. HS - 3HSPU - 3s. HS (Floor or P-bars)

2) +150% BW full ATG 3s. paused SQUAT

3) +8kg Muscle UP (any bar or rings, no kip, only heawyweights 85+ kg can have very slight little kip)

4) 10x +24kg PullUps 1s. deadstops each rep both UP and DOWN (Any grip, no Kip)

5) 10x +16kg Pistols each leg (20 reps total) 1s. deadstops each rep both UP and DOWN (weight can be in front of the body for balance too)

6) 3s. FULL Front Lever

7) 3s. FULL Back Lever

8) 10x +32kg Dips 1s. deadstops each rep both UP and DOWN (no kip, full range)

9) 10x L-sit Leg raises 1s. deadstops each rep both UP and DOWN

10) 10x Squat Jump -Knees High- 1s. ATG deadstops each rep

 

Ya has conseguido hacer todo eso?

No mi hazaña quiero que sea llegar y lograr ese lvl sin hacer esto 

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Viendo que en el lvl 3, entre otras cosas, hay que hacer Muscle up con 16 kg, 5 dominadas con 48kg, sentadillas con el 175% de tu peso,5 pistol squat con 32kg, 5 fondos con 64 kilos...

Tendrías que apuntarte a un gimnasio, sobretodo por tema de sentadillas, y comodidad de no tener que llevarte 60kg al parque para hacer fondos por ejemplo, y darle caña a rutinas de fuerza. Y yo pasaría antes por el resto de niveles, el salto es demasiado grande si no...

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