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Military Fitness: Trainieren wie die Kampfschwimmer: Maximale Kraft, Ausdauer und Schnelligkeit

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Bibliographic Details
Main Authors:	Schreiber, Torsten (Author), Aumann, Andreas 1978- (Author)
Format:	Book
Language:	German
Published:	Aachen Meyer & Meyer [2022]
Edition:	4., korrigierte Auflage
Subjects:	Fitnesstraining Krafttraining Beweglichkeitstraining Ausdauertraining Schnelligkeitstraining kettlebells outdoor bundeswehr training übungsbuch trainingspläne eigenes körpergewicht sandsack spezialeinheit armee crossfitness fitnesstraining Übungssammlung
Online Access:	Inhaltstext Inhaltsverzeichnis
Physical Description:	288 Seiten 2 Illustrationen, 378 Fotografien 25.4 cm x 19.6 cm, 850 g
ISBN:	9783840378331 3840378338

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Record in the Search Index

_version_	1804183410831261696
adam_text	EINLEITUNG ..................................................................................................................................................... 14 1 BEVOR ES LOSGEHT .................................................................................................................................... 18 2 TERMINOLOGIE ............................................................................................................................................ 22 3 KARDIOTRAINING ......................................................................................................................................... 26 3.1 VORTEILE DES KARDIOTRAININGS ....................................................................................................... 26 3.1.1 STAERKUNG DES IMMUNSYSTEMS ...................................................................................................... 26 3.1.2 VERAENDERUNG DES HORMONSPIEGELS ............................................................................................. 26 3.1.3 HERZ-KREISLAUF-SYSTEM ................................................................................................................. 26 3.1.4 VERBESSERUNG DES FETTSTOFFWECHSELS ........................................................................................... 27 3.1.5 ALLGEMEINE RISIKOREDUKTION ....................................................................................................... 27 3.2 AEROBE AUSDAUER ......................................................................................................................... 28 3.3 ANAEROBE AUSDAUER .................................................................................................................... 29 3.4 DIE TRAININGSBEREICHE .................................................................................................................. 30 3.4.1 BESTIMMUNG DES MAXIMALPULSES ................................................................................................ 32 3.5 TRAININGSMETHODEN ..................................................................................................................... 34 3.5.1 DAUERMETHODEN .......................................................................................................................... 34 3.5.2 INTERVALLMETHODEN .............................................................. 35 3.5.3 WIEDERHOLUNGSMETHODEN ............................................................................................................ 36 3.5.4 WETTKAMPF UND KONTROLLMETHODEN ........................................................................................... 36 3.6 SPORTARTEN .................................................................................................................................... 37 3.6.1 LAUFEN .......................................................................................................................................... 37 3.6.2 RADFAHREN .................................................................................................................................... 38 3.6.3 SCHWIMMEN ................................................................................................................................. 39 3.6.4 LANGLAUFEN AUF SKIERN .................................................................................................................. 41 3.6.5 SEILSPRINGEN .................................................................................................................................. 41 4 KRAFTTRAINING ............................................................................................................................................ 44 4.1 KOERPERFORMUNG ............................................................................................................................ 45 4.1.1 STEIGERUNG DER LEISTUNG .............................................................................................................. 45 4.1.2 REHABILITATION ............................................................................................................................... 45 4.1.3 PRAEVENTION ..................................................................................................................................... 46 4.2 DIMENSIONEN DER KRAFT ................................................................................................................ 46 4.2.1 KONZENTRISCH .................................................................................................................................. 47 4.2.2 EXZENTISCH ...................................................................................................................................... 47 4.2.3 ISOMETRISCH .................................................................................................................................... 47 4.2.4 ISOTONISCH ...................................................................................................................................... 48 4.2.5 AUXOTONISCH ................................................................................................................................... 48 4.2.6 ISOKINETISCH ................................................................................................................................... 48 4.3 KRAFTFAEHIGKEITEN ............................................................................................................................. 49 4.3.1 MAXIMALKRAFT ................................................................................................................................. 49 4.3.2 SCHNELLKRAFT .................................................................................................................................... 49 4.3.3 REAKTIVKRAFT ................................................................................................................................... 50 4.3.4 KRAFTAUSDAUER ............................................................................................................................... 50 4.4 MAXIMALKRAFTTRAINING ................................................................................................................. 51 4.5 HYPERTROPHIETRAINING ....................................................................................................................52 4.5.1 INTENSITAETSTECHNIKEN ..................................................................................................................... 54 4.6 SCHNELLKRAFTTRAINING ...................................................................................................................... 56 4.7 REAKTIVKRAFTTRAINING ...................................................................................................................... 56 4.8 KRAFTAUSDAUERTRAINING ................................................................................................................. 57 5 MOBILITAETS UND FLEXIBILITAETSTRAINING ..................................................................................................... 62 5.1 DIE BEWEGLICHKEIT BEEINFLUSSENDE FAKTOREN .............................................................................. 63 5.1.1 ANATOMIE .......................................................................................................................................63 5.1.2 PHYSIOLOGISCHE EINFLUESSE ...............................................................................................................63 5.1.3 PSYCHOLOGISCHE EINFLUESSE .............................................................................................................. 64 5.1.4 PHYSIKALISCHE EINFLUESSE ................................................................................................................. 64 5.2 MOBILITAET/GELENKIGKEIT ................................................................................................................ 64 5.3 DEHNFAEHIGKEIT/FLEXIBILITAET .......................................................................................................... 64 5.3.1 STATISCH-PASSIVES STRETCHING ......................................................................................................... 65 5.3.2 STATISCH-AKTIVES STRETCHING ........................................................................................................... 65 5.3.3 DYNAMISCH-PASSIVES WIPPEN ........................................................................................................ 66 5.3.4 DYNAMISCH-AKTIVES WIPPEN .......................................................................................................... 66 5.3.5 DYNAMISCH-PASSIVE SCHWUNGGYMNASTIK ..................................................................................... 66 5.3.6 DYNAMISCH-AKTIVE SCHWUNGGYMNASTIK ....................................................................................... 67 5.3.7 STATISCH-PASSIVES AED .................................................................................................................. 67 5.4 GRUENDE FUER DAS DEHNEN ............................................................................................................... 67 5.4.1 AUFWAERMEN .................................................................................................................................. 68 5.4.2 VERRINGERUNG DER VERLETZUNGSANFAELLIGKEIT .................................................................................. 68 5.4.3 LEISTUNGSSTEIGERUNG .................................................................................................................... 68 5.4.4 ERHOLUNG ...................................................................................................................................... 68 5.5 DEHNUEBUNGEN ............................................................................................................................... 69 5.5.1 NACKEN/M. TRAPEZIUS .................................................................................................................. 69 5.5.2 HINTERER OBERARM/M. TRICEPS BRACHII ........................................................................................ 70 5.5.3 HINTERER DELTAMUSKEL/M. DELTOIDEUS ......................................................................................... 70 5.5.4 BRUSTMUSKEL/M. PECTORALIS ......................................................................................................... 70 5.5.5 HINTERER OBERSCHENKEL/BEINBIZEPS ........................................................................................... 71 5.5.6 VORDERER OBERSCHENKEL/M. QUADRICEPS ..................................................................................... 71 5.5.7 OBERSCHENKELINNENSEITE/ADDUKATOREN .................................................................................... 71 6 ANPASSUNG AN DAS TRAINING ................................................................................................................. 74 7 STEIGERUNG DES TRAININGSREIZES ........................................................................................................... 80 7.1 PROGRESSIVE BELASTUNGSSTEIGERUNG .............................................................................................. 80 7.2 VARIATION DER TRAININGSBELASTUNG ............................................................................................... 81 8 NICHT ZU VERNACHLAESSIGEN: DIE ERHOLUNG ............................................................................................ 84 8.1 DAS GILT ES, ZU VERHINDERN: UEBERTRAINING .................................................................................. 87 9 AUSRUESTUNG ............................................................................................................................................ 90 9.1 TRAININGSEQUIPMENT .................................................................................................................. 91 9.1.1 FREIE GEWICHTE ............................................................................................................................ 92 9.1.2 KETTLEBELL .....................................................................................................................................93 9.1.3 SANDSACK ...................................................................................................................................... 95 9.1.4 MEDIZINBALL .................................................................................................................................. 95 9.1.5 WIDERSTANDSBAENDER ..................................................................................................................... 96 9.1.6 SUSPENSION TRAINING EQUIPMENT ................................................................................................ 97 9.1.7 GEWICHTSWESTE ............................................................................................................................ 97 9.1.8 VORSCHLAGHAMMER ....................................................................................................................... 99 9.1.9 STEINE, STAEMME ETC ....................................................................................................................... 99 9.2 KLEIDUNG UND PERSOENLICHE AUSRUESTUNG ..................................................................................... 100 9.2.1 LAUFSCHUHE .................................................................................................................................. 101 7 9.2.2 INDOORSCHUHE .............................................................................................................................. 103 9.2.3 STIEFEL ................................................................................ .......................................................... 104 9.2.4 SOCKEN ..........................................................................................................................................104 9.2.5 FUNKTIONSWAESCHE ......................................................................................................................... 105 9.2.6 RIPSTOPHOSE .................................................................................................................................106 9.2.7 SONNENBRILLE ................................................................................................................................106 9.2.8 MUETZE(N) ...................................................................................................................................... 107 9.2.9 RADHELM ...................................................................................................................................... 107 9.2.10 RUCKSACK ......................................................................................................................................108 9.2.11 LAUFCOMPUTER ...............................................................................................................................109 9.2.12 MP3-PLAYER ................................................................................................................................... 109 9.2.13 SONSTIGES ......................................................................................................................................109 10 TRAININGSPLANUNG .................................................................................................................................. 114 10.1 DAS WARM-UP ............................................................................................................................. 114 10.2 DAS COOL-DOWN .......................................................................................................................... 118 11 TRAININGSZIRKEL ..........................................................................................................................................122 11.1 KOERPERGEWICHTSUEBUNGEN ............................................................................................................ 122 11.1.1 BANK CHALLENGE ........................................................................................................................... 122 11.1.2 PUSH-UP CHALLENGE ...................................................................................................................... 129 11.1.3 LEG CHALLENGE .............................................................................................................................. 135 11.1.4 BURPEE CHALLENGE ........................................................................................................................ 138 11.1.5 THE CLASSICS .................................................................................................................................140 11.1.6 PULL-UP CHALLENGE ........................................................................................................................ 143 11.1.7 BODYWEIGHTCARDIO I ......................................................................................................................148 11.1.8 BODYWEIGHTCARDIO II .................................................................................................................... 151 11.1.9 PARTNERCARDIO ............................................................................................................................... 154 LL.L.LOTHE DUELS ..................................................................................................................................... 157 11.1.11 SWIMMING I ..................................................................................................................................160 11.1.12 SWIMMING II ................................................................................................................................ 161 11.1.13 RUNNING I ...................................................................................................................................... 162 11.1.14 RUNNING II .................................................................................................................................... 163 11.1.15 TRAININGSSERIE I (KAMPFSCHWIMMER) ..........................................................................................164 11.1.16 TRAININGSSERIE II (MINENTAUCHER) ................................................................................................ 167 11.2 KETTLEBELLUEBUNGEN .................................................................................................................... 169 11.2.1 SINGLE KETTLEBELL LOWER BODY .................................................................................................... 169 11.2.2 DOUBLE KETTLEBELLS LOWER BODY ................................................................................................ 172 11.2.3 SINGLE KETTLEBELL UPPER BODY .................................................................................................... 175 11.2.4 DOUBLE KETTLEBELLS UPPER BODY ............................................................................................... 178 11.2.5 KETTLEBELL FULL BODY ................................................................................................................... 180 11.2.6 KETTLEBELL CORE ........................................................................................................................... 186 11.3 UEBUNGEN MIT DEM SANDSACK ................................................................................................... 193 11.3.1 SANDBAG LADDER ........................................................................................................................ 193 11.3.2 SANDBAG LOWER BODY .............................................................................................................. 202 11.3.3 SANDBAG FULL BODY ................................................................................................................... 206 11.4 UEBUNGEN MIT DEM MEDIZINBALL ................................................................................................ 210 11.4.1 MED-BALL FULL BODY .................................................................................................................... 210 11.4.2 MED-BALL CARDIO ........................................................................................................................ 213 11.4.3 MED-BALL WITH PARTNER I ............................................................................................................ 216 11.4.4 MED-BALL WITH PARTNERN ........................................................................................................... 220 11.5 UEBUNGEN MIT TRX ................................................................................................................... 223 11.5.1 TRX FRONT TORSO ...................................................................................................................... 223 11.5.2 TRX BACK TORSO ....................................................................................................................... 225 11.5.3 TRX LOWER BODY ..................................................................................................................... 228 11.5.4 TRX FULL BODY .......................................................................................................................... 230 11.6 UEBUNGEN MIT WIDERSTANDSBAENDERN ...................................................................................... 234 11.6.1 RUNNING AND RESISTANCE CORD ................................................................................................. 234 11.7 POWER-WORKOUTS ........................................................................................................................ 237 11.7.1 POWERWORKOUT I ....................................................................................................................... 237 11.7.2 POWERWORKOUT II ....................................................................................................................... 240 12 FITNESSTESTS ........................................................................................................................................ 244 12.1.1 PHYSICAL-FITNESS-TEST (PFT) DER BUNDESWEHR .......................................................................... 244 12.1.2 DER BASIS-FITNESS-TEST (BFT) DER BUNDESWEHR ....................................................................... 249 12.1.3 KAMPFSCHWIMMER EINGANGSTEST .............................................................................................. 252 12.1.4 US-ARMY BASIC TRAINING PFT ..................................................................................................... 252 12.1.5 US-ARMY AIRBORNE PFT ........................................................................................................... 253 12.1.6 US-ARMY RANGER PFT .............................................................................................................. 2 ^ 4 12.1.7 US-NAVY SEAL FITNESS TEST ..................................................................................................... 254 12.2 PRINZIPIEN ................................................................................................................................. 255 12.2.1 GRUNDLAGENAUSDAUERTRAINING ................................................................................................. 256 12.2.2 HIGH-INTENSITY-TRAINING (HIT) .................................................................................................... 256 12.2.3 TABATA-INTERVALLE ...................................................................................................................... 257 12.2.4 ZIRKELTRAINING ............................................................................................................................ 258 12.2.5 LEITERTRAINING ............................................................................................................................. 258 12.3 TRAINING FUER DEN HINDERNISLAUF .............................................................................................. 260 12.3.1 DER ACHT-WOCHEN-EINSTEIGERPLAN ........................................................................................... 261 12.3.2 13-WOCHEN-PLAN FUER FORTGESCHRITTENE ANFAENGER ...................................................................... 263 12.3.3 13-WOCHEN-PLAN FUER FORTGESCHRITTENE .................................................................................... 266 13 ERNAEHRUNG ............................................................................................................................................. 270 13.1 DIE GRUNDBAUSTEINE ................................................................................................................... 270 13.1.1 EIWEISS ....................................................................................................................................... 270 13.1.2 KOHLENHYDRATE ............................................................................................................................ 271 13.1.3 FETT .............................................................................................................................................. 271 13.2 VITAMINE ................................................................................................................................... 272 13.3 MINERALSTOFFE UND SPURENELEMENTE .......................................................................................... 274 13.4 GEWICHTSMANAGEMENT ............................................................................................................... 274 14 DAS TRAININGSTAGEBUCH ...................................................................................................................... 282 ANHANG ........................................................................................................................................................... 286 LITERATURVERZEICHNIS ........................................................................................................................................ 286
adam_txt	EINLEITUNG . 14 1 BEVOR ES LOSGEHT . 18 2 TERMINOLOGIE . 22 3 KARDIOTRAINING . 26 3.1 VORTEILE DES KARDIOTRAININGS . 26 3.1.1 STAERKUNG DES IMMUNSYSTEMS . 26 3.1.2 VERAENDERUNG DES HORMONSPIEGELS . 26 3.1.3 HERZ-KREISLAUF-SYSTEM . 26 3.1.4 VERBESSERUNG DES FETTSTOFFWECHSELS . 27 3.1.5 ALLGEMEINE RISIKOREDUKTION . 27 3.2 AEROBE AUSDAUER . 28 3.3 ANAEROBE AUSDAUER . 29 3.4 DIE TRAININGSBEREICHE . 30 3.4.1 BESTIMMUNG DES MAXIMALPULSES . 32 3.5 TRAININGSMETHODEN . 34 3.5.1 DAUERMETHODEN . 34 3.5.2 INTERVALLMETHODEN . 35 3.5.3 WIEDERHOLUNGSMETHODEN . 36 3.5.4 WETTKAMPF UND KONTROLLMETHODEN . 36 3.6 SPORTARTEN . 37 3.6.1 LAUFEN . 37 3.6.2 RADFAHREN . 38 3.6.3 SCHWIMMEN . 39 3.6.4 LANGLAUFEN AUF SKIERN . 41 3.6.5 SEILSPRINGEN . 41 4 KRAFTTRAINING . 44 4.1 KOERPERFORMUNG . 45 4.1.1 STEIGERUNG DER LEISTUNG . 45 4.1.2 REHABILITATION . 45 4.1.3 PRAEVENTION . 46 4.2 DIMENSIONEN DER KRAFT . 46 4.2.1 KONZENTRISCH . 47 4.2.2 EXZENTISCH . 47 4.2.3 ISOMETRISCH . 47 4.2.4 ISOTONISCH . 48 4.2.5 AUXOTONISCH . 48 4.2.6 ISOKINETISCH . 48 4.3 KRAFTFAEHIGKEITEN . 49 4.3.1 MAXIMALKRAFT . 49 4.3.2 SCHNELLKRAFT . 49 4.3.3 REAKTIVKRAFT . 50 4.3.4 KRAFTAUSDAUER . 50 4.4 MAXIMALKRAFTTRAINING . 51 4.5 HYPERTROPHIETRAINING .52 4.5.1 INTENSITAETSTECHNIKEN . 54 4.6 SCHNELLKRAFTTRAINING . 56 4.7 REAKTIVKRAFTTRAINING . 56 4.8 KRAFTAUSDAUERTRAINING . 57 5 MOBILITAETS UND FLEXIBILITAETSTRAINING . 62 5.1 DIE BEWEGLICHKEIT BEEINFLUSSENDE FAKTOREN . 63 5.1.1 ANATOMIE .63 5.1.2 PHYSIOLOGISCHE EINFLUESSE .63 5.1.3 PSYCHOLOGISCHE EINFLUESSE . 64 5.1.4 PHYSIKALISCHE EINFLUESSE . 64 5.2 MOBILITAET/GELENKIGKEIT . 64 5.3 DEHNFAEHIGKEIT/FLEXIBILITAET . 64 5.3.1 STATISCH-PASSIVES STRETCHING . 65 5.3.2 STATISCH-AKTIVES STRETCHING . 65 5.3.3 DYNAMISCH-PASSIVES WIPPEN . 66 5.3.4 DYNAMISCH-AKTIVES WIPPEN . 66 5.3.5 DYNAMISCH-PASSIVE SCHWUNGGYMNASTIK . 66 5.3.6 DYNAMISCH-AKTIVE SCHWUNGGYMNASTIK . 67 5.3.7 STATISCH-PASSIVES AED . 67 5.4 GRUENDE FUER DAS DEHNEN . 67 5.4.1 AUFWAERMEN . 68 5.4.2 VERRINGERUNG DER VERLETZUNGSANFAELLIGKEIT . 68 5.4.3 LEISTUNGSSTEIGERUNG . 68 5.4.4 ERHOLUNG . 68 5.5 DEHNUEBUNGEN . 69 5.5.1 NACKEN/M. TRAPEZIUS . 69 5.5.2 HINTERER OBERARM/M. TRICEPS BRACHII . 70 5.5.3 HINTERER DELTAMUSKEL/M. DELTOIDEUS . 70 5.5.4 BRUSTMUSKEL/M. PECTORALIS . 70 5.5.5 HINTERER OBERSCHENKEL/BEINBIZEPS . 71 5.5.6 VORDERER OBERSCHENKEL/M. QUADRICEPS . 71 5.5.7 OBERSCHENKELINNENSEITE/ADDUKATOREN . 71 6 ANPASSUNG AN DAS TRAINING . 74 7 STEIGERUNG DES TRAININGSREIZES . 80 7.1 PROGRESSIVE BELASTUNGSSTEIGERUNG . 80 7.2 VARIATION DER TRAININGSBELASTUNG . 81 8 NICHT ZU VERNACHLAESSIGEN: DIE ERHOLUNG . 84 8.1 DAS GILT ES, ZU VERHINDERN: UEBERTRAINING . 87 9 AUSRUESTUNG . 90 9.1 TRAININGSEQUIPMENT . 91 9.1.1 FREIE GEWICHTE . 92 9.1.2 KETTLEBELL .93 9.1.3 SANDSACK . 95 9.1.4 MEDIZINBALL . 95 9.1.5 WIDERSTANDSBAENDER . 96 9.1.6 SUSPENSION TRAINING EQUIPMENT . 97 9.1.7 GEWICHTSWESTE . 97 9.1.8 VORSCHLAGHAMMER . 99 9.1.9 STEINE, STAEMME ETC . 99 9.2 KLEIDUNG UND PERSOENLICHE AUSRUESTUNG . 100 9.2.1 LAUFSCHUHE . 101 7 9.2.2 INDOORSCHUHE . 103 9.2.3 STIEFEL . ' . 104 9.2.4 SOCKEN .104 9.2.5 FUNKTIONSWAESCHE . 105 9.2.6 RIPSTOPHOSE .106 9.2.7 SONNENBRILLE .106 9.2.8 MUETZE(N) . 107 9.2.9 RADHELM . 107 9.2.10 RUCKSACK .108 9.2.11 LAUFCOMPUTER .109 9.2.12 MP3-PLAYER . 109 9.2.13 SONSTIGES .109 10 TRAININGSPLANUNG . 114 10.1 DAS WARM-UP . 114 10.2 DAS COOL-DOWN . 118 11 TRAININGSZIRKEL .122 11.1 KOERPERGEWICHTSUEBUNGEN . 122 11.1.1 BANK CHALLENGE . 122 11.1.2 PUSH-UP CHALLENGE . 129 11.1.3 LEG CHALLENGE . 135 11.1.4 BURPEE CHALLENGE . 138 11.1.5 THE CLASSICS .140 11.1.6 PULL-UP CHALLENGE . 143 11.1.7 BODYWEIGHTCARDIO I .148 11.1.8 BODYWEIGHTCARDIO II . 151 11.1.9 PARTNERCARDIO . 154 LL.L.LOTHE DUELS . 157 11.1.11 SWIMMING I .160 11.1.12 SWIMMING II . 161 11.1.13 RUNNING I . 162 11.1.14 RUNNING II . 163 11.1.15 TRAININGSSERIE I (KAMPFSCHWIMMER) .164 11.1.16 TRAININGSSERIE II (MINENTAUCHER) . 167 11.2 KETTLEBELLUEBUNGEN . 169 11.2.1 SINGLE KETTLEBELL LOWER BODY . 169 11.2.2 DOUBLE KETTLEBELLS LOWER BODY . 172 11.2.3 SINGLE KETTLEBELL UPPER BODY . 175 11.2.4 DOUBLE KETTLEBELLS UPPER BODY . 178 11.2.5 KETTLEBELL FULL BODY . 180 11.2.6 KETTLEBELL CORE . 186 11.3 UEBUNGEN MIT DEM SANDSACK . 193 11.3.1 SANDBAG LADDER . 193 11.3.2 SANDBAG LOWER BODY . 202 11.3.3 SANDBAG FULL BODY . 206 11.4 UEBUNGEN MIT DEM MEDIZINBALL . 210 11.4.1 MED-BALL FULL BODY . 210 11.4.2 MED-BALL CARDIO . 213 11.4.3 MED-BALL WITH PARTNER I . 216 11.4.4 MED-BALL WITH PARTNERN . 220 11.5 UEBUNGEN MIT TRX . 223 11.5.1 TRX FRONT TORSO . 223 11.5.2 TRX BACK TORSO . 225 11.5.3 TRX LOWER BODY . 228 11.5.4 TRX FULL BODY . 230 11.6 UEBUNGEN MIT WIDERSTANDSBAENDERN . 234 11.6.1 RUNNING AND RESISTANCE CORD . 234 11.7 POWER-WORKOUTS . 237 11.7.1 POWERWORKOUT I . 237 11.7.2 POWERWORKOUT II . 240 12 FITNESSTESTS . 244 12.1.1 PHYSICAL-FITNESS-TEST (PFT) DER BUNDESWEHR . 244 12.1.2 DER BASIS-FITNESS-TEST (BFT) DER BUNDESWEHR . 249 12.1.3 KAMPFSCHWIMMER EINGANGSTEST . 252 12.1.4 US-ARMY BASIC TRAINING PFT . 252 12.1.5 US-ARMY AIRBORNE PFT . 253 12.1.6 US-ARMY RANGER PFT . 2 ^ 4 12.1.7 US-NAVY SEAL FITNESS TEST . 254 12.2 PRINZIPIEN . 255 12.2.1 GRUNDLAGENAUSDAUERTRAINING . 256 12.2.2 HIGH-INTENSITY-TRAINING (HIT) . 256 12.2.3 TABATA-INTERVALLE . 257 12.2.4 ZIRKELTRAINING . 258 12.2.5 LEITERTRAINING . 258 12.3 TRAINING FUER DEN HINDERNISLAUF . 260 12.3.1 DER ACHT-WOCHEN-EINSTEIGERPLAN . 261 12.3.2 13-WOCHEN-PLAN FUER FORTGESCHRITTENE ANFAENGER . 263 12.3.3 13-WOCHEN-PLAN FUER FORTGESCHRITTENE . 266 13 ERNAEHRUNG . 270 13.1 DIE GRUNDBAUSTEINE . 270 13.1.1 EIWEISS . 270 13.1.2 KOHLENHYDRATE . 271 13.1.3 FETT . 271 13.2 VITAMINE . 272 13.3 MINERALSTOFFE UND SPURENELEMENTE . 274 13.4 GEWICHTSMANAGEMENT . 274 14 DAS TRAININGSTAGEBUCH . 282 ANHANG . 286 LITERATURVERZEICHNIS . 286
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author	Schreiber, Torsten Aumann, Andreas 1978-
author_GND	(DE-588)1068197994 (DE-588)1013470230
author_facet	Schreiber, Torsten Aumann, Andreas 1978-
author_role	aut aut
author_sort	Schreiber, Torsten
author_variant	t s ts a a aa
building	Verbundindex
bvnumber	BV047848151
classification_rvk	ZY 1720 ZY 1552 ZY 1550
ctrlnum	(OCoLC)1336711063 (DE-599)DNB1251013694
discipline	Sport
discipline_str_mv	Sport
edition	4., korrigierte Auflage
format	Book
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spelling	Schreiber, Torsten Verfasser (DE-588)1068197994 aut Military Fitness Trainieren wie die Kampfschwimmer: Maximale Kraft, Ausdauer und Schnelligkeit Torsten Schreiber, Andreas Aumann 4., korrigierte Auflage 202202 Aachen Meyer & Meyer [2022] ©2015 288 Seiten 2 Illustrationen, 378 Fotografien 25.4 cm x 19.6 cm, 850 g txt rdacontent n rdamedia nc rdacarrier Fitnesstraining (DE-588)4124982-3 gnd rswk-swf Krafttraining (DE-588)4073756-1 gnd rswk-swf Beweglichkeitstraining (DE-588)4145126-0 gnd rswk-swf Ausdauertraining (DE-588)4130000-2 gnd rswk-swf Schnelligkeitstraining (DE-588)4217440-5 gnd rswk-swf kettlebells outdoor bundeswehr training übungsbuch trainingspläne eigenes körpergewicht sandsack spezialeinheit armee crossfitness fitnesstraining (DE-588)4222208-4 Übungssammlung gnd-content Fitnesstraining (DE-588)4124982-3 s Ausdauertraining (DE-588)4130000-2 s Krafttraining (DE-588)4073756-1 s Schnelligkeitstraining (DE-588)4217440-5 s Beweglichkeitstraining (DE-588)4145126-0 s DE-604 Aumann, Andreas 1978- Verfasser (DE-588)1013470230 aut Meyer & Meyer Fachverlag und Buchhandel GmbH (DE-588)1065039786 pbl Erscheint auch als Online-Ausgabe 9783840314582 Erscheint auch als Online-Ausgabe 9783840338038 Vorangegangen ist 9783898999663 X:MVB text/html http://deposit.dnb.de/cgi-bin/dokserv?id=af79b2c11f6b43af9d147cc0979c7ce6&prov=M&dok_var=1&dok_ext=htm Inhaltstext DNB Datenaustausch application/pdf http://bvbr.bib-bvb.de:8991/F?func=service&doc_library=BVB01&local_base=BVB01&doc_number=033231019&sequence=000001&line_number=0001&func_code=DB_RECORDS&service_type=MEDIA Inhaltsverzeichnis 1\p vlb 20220204 DE-101 https://d-nb.info/provenance/plan#vlb
spellingShingle	Schreiber, Torsten Aumann, Andreas 1978- Military Fitness Trainieren wie die Kampfschwimmer: Maximale Kraft, Ausdauer und Schnelligkeit Fitnesstraining (DE-588)4124982-3 gnd Krafttraining (DE-588)4073756-1 gnd Beweglichkeitstraining (DE-588)4145126-0 gnd Ausdauertraining (DE-588)4130000-2 gnd Schnelligkeitstraining (DE-588)4217440-5 gnd
subject_GND	(DE-588)4124982-3 (DE-588)4073756-1 (DE-588)4145126-0 (DE-588)4130000-2 (DE-588)4217440-5 (DE-588)4222208-4
title	Military Fitness Trainieren wie die Kampfschwimmer: Maximale Kraft, Ausdauer und Schnelligkeit
title_auth	Military Fitness Trainieren wie die Kampfschwimmer: Maximale Kraft, Ausdauer und Schnelligkeit
title_exact_search	Military Fitness Trainieren wie die Kampfschwimmer: Maximale Kraft, Ausdauer und Schnelligkeit
title_exact_search_txtP	Military Fitness Trainieren wie die Kampfschwimmer: Maximale Kraft, Ausdauer und Schnelligkeit
title_full	Military Fitness Trainieren wie die Kampfschwimmer: Maximale Kraft, Ausdauer und Schnelligkeit Torsten Schreiber, Andreas Aumann
title_fullStr	Military Fitness Trainieren wie die Kampfschwimmer: Maximale Kraft, Ausdauer und Schnelligkeit Torsten Schreiber, Andreas Aumann
title_full_unstemmed	Military Fitness Trainieren wie die Kampfschwimmer: Maximale Kraft, Ausdauer und Schnelligkeit Torsten Schreiber, Andreas Aumann
title_short	Military Fitness
title_sort	military fitness trainieren wie die kampfschwimmer maximale kraft ausdauer und schnelligkeit
title_sub	Trainieren wie die Kampfschwimmer: Maximale Kraft, Ausdauer und Schnelligkeit
topic	Fitnesstraining (DE-588)4124982-3 gnd Krafttraining (DE-588)4073756-1 gnd Beweglichkeitstraining (DE-588)4145126-0 gnd Ausdauertraining (DE-588)4130000-2 gnd Schnelligkeitstraining (DE-588)4217440-5 gnd
topic_facet	Fitnesstraining Krafttraining Beweglichkeitstraining Ausdauertraining Schnelligkeitstraining Übungssammlung
url	http://deposit.dnb.de/cgi-bin/dokserv?id=af79b2c11f6b43af9d147cc0979c7ce6&prov=M&dok_var=1&dok_ext=htm http://bvbr.bib-bvb.de:8991/F?func=service&doc_library=BVB01&local_base=BVB01&doc_number=033231019&sequence=000001&line_number=0001&func_code=DB_RECORDS&service_type=MEDIA
work_keys_str_mv	AT schreibertorsten militaryfitnesstrainierenwiediekampfschwimmermaximalekraftausdauerundschnelligkeit AT aumannandreas militaryfitnesstrainierenwiediekampfschwimmermaximalekraftausdauerundschnelligkeit AT meyermeyerfachverlagundbuchhandelgmbh militaryfitnesstrainierenwiediekampfschwimmermaximalekraftausdauerundschnelligkeit

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MARC

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