Kraftig fettförlust och prestationsförbättringar utan muskelförlust med 3 pass /dag

[King Grub]

The purpose of the study was to determine the effect of 8 weeks pre-season training on body composition, physical fitness, anaerobic capacity, and isokinetic strength in collegiate taekwondo athletes. Thirty-four collegiate athletes (male: 22, female: 12) participated. Body composition, bone mineral density, physical fitness, anaerobic capacity, and isokinetic muscle strength were tested. After statistical analysis was performed the results indicated that there were significant decreases in body weight, percent body fat, and fat tissue after 8 weeks of pre-season training. Bone mineral density increased significantly only in males. There were significant improvements in the 50 m shuttle run and 20 m multistage endurance run in both males and females. The sit & reach test and standing long jump were not significantly changed after 8 weeks. Relative peak power and anaerobic capacity were significantly improved in males. Significant increases in angular velocity were observed for knee extension at both % BW 60°/sec and 180°/sec in both males and females. A significant increase in angular velocity was seen for right knee flexion at % BW 60°/sec for males, but it decreased at % BW 180°/sec for both males and females. In conclusion, this study suggests that 8 weeks of pre-season training has a positive effect on body composition, physical fitness, anaerobic capacity, isokinetic muscular strength, and endurance. Nevertheless, an exercise approach with the goal of increasing lean tissue, and improving power in knee flexors and flexibility of athletes, should be included in the training program.

Effect of 8 weeks of pre-season training on body composition, physical fitness, anaerobic capacity, and isokinetic muscle strength in male and female collegiate taekwondo athletes. Journal of Exercise Rehabilitation 11.2 (2015): 101-107.

http://www.e-jer.org/upload/jer-11-2-101.pdf