{"id":168232,"date":"2018-09-17T00:00:00","date_gmt":"2018-09-16T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/kai-greene-a-jeho-treninkovy-plan-a-strava\/"},"modified":"2023-08-04T13:48:36","modified_gmt":"2023-08-04T11:48:36","slug":"kai-greene-a-jeho-treninkovy-plan-a-strava","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kai-greene-a-jeho-treninkovy-plan-a-strava\/","title":{"rendered":"Kai Greene a jeho tr\u00e9ninkov\u00fd pl\u00e1n a strava"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/kai-greene-a-jeho-treninkovy-plan-a-strava\/#Kdo_je_Kai_Greene\" title=\"Kdo je Kai Greene?\">Kdo je Kai Greene?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/kai-greene-a-jeho-treninkovy-plan-a-strava\/#Kai_Greene_a_jeho_uspechy\" title=\"Kai Greene a jeho \u00fasp\u011bchy\">Kai Greene a jeho \u00fasp\u011bchy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/kai-greene-a-jeho-treninkovy-plan-a-strava\/#Kai_Greene_a_jeho_nesplneny_sen_o_ziskani_titulu_Mr_Olympia\" title=\"Kai Greene a jeho nespln\u011bn\u00fd sen o z\u00edskan\u00ed titulu Mr. Olympia\">Kai Greene a jeho nespln\u011bn\u00fd sen o z\u00edskan\u00ed titulu Mr. Olympia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/kai-greene-a-jeho-treninkovy-plan-a-strava\/#Kai_Greene_a_jeho_treninkovy_plan\" title=\"Kai Greene a jeho tr\u00e9ninkov\u00fd pl\u00e1n\">Kai Greene a jeho tr\u00e9ninkov\u00fd pl\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/kai-greene-a-jeho-treninkovy-plan-a-strava\/#Treninkovy_plan\" title=\"Tr\u00e9ninkov\u00fd pl\u00e1n\">Tr\u00e9ninkov\u00fd pl\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/kai-greene-a-jeho-treninkovy-plan-a-strava\/#Kai_Greene_%E2%80%93_stravovaci_plan\" title=\"Kai Greene &#8211; stravovac\u00ed pl\u00e1n\">Kai Greene &#8211; stravovac\u00ed pl\u00e1n<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Profesion\u00e1ln\u00ed kulturista Kai Greene z Brooklynu se&nbsp;<strong>po dobu sout\u011b\u017e\u00ed chlub\u00ed hmotnost\u00ed 116 a\u017e 121 kilogramy.<\/strong><strong>&nbsp;<\/strong>Jeho hrudn\u00edk m\u00e1 obvod&nbsp;148&nbsp;cm,&nbsp;nohy&nbsp;85 cm&nbsp;a ruce&nbsp;56&nbsp;cm.&nbsp;To je v\u0161ak jen p\u00e1r zaj\u00edmavost\u00ed, kter\u00e9 se o Kaiovi Greenovi v tomto \u010dl\u00e1nku dozv\u00edte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kai Greene se proslavil a z\u00edskal sv\u00e9 renom\u00e9 v roce 2009 na sout\u011b\u017ei Arnold Classic, kde mu jen o jeden jedin\u00fd bod u\u0161lo prvn\u00ed m\u00edsto.&nbsp;Z\u00edskal tak\u00e9 2.m\u00edsto v sout\u011b\u017ei Mr.&nbsp;Olympia v&nbsp;roce 2012, 2013 a&nbsp;2014, kde ho p\u0159edb\u011bhl Phil Heath.&nbsp;Moment\u00e1ln\u011b m\u00e1 svou vlastn\u00ed zna\u010dku suplement\u016f a fitness oble\u010den\u00ed&nbsp;<strong>Dynamik Muscle.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdo_je_Kai_Greene\"><\/span><strong>Kdo je Kai Greene?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"490\" height=\"532\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_5.jpg\" alt=\"Kai Green\" class=\"wp-image-405979\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_5.jpg 490w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_5-368x400.jpg 368w\" sizes=\"auto, (max-width: 490px) 100vw, 490px\" \/><figcaption>Autor fotografie: LocalFitness Pty Ltd&nbsp;<br>https:\/\/commons.wikimedia.org\/wiki\/File:Kai_Greene_IFBB_2009_Australia_5.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Kai se narodil v Brooklynu, New York. <strong>Ve v\u011bku 6 let se dostal kv\u016fli sv\u00e9mu problematick\u00e9mu chov\u00e1n\u00ed do d\u011btsk\u00e9ho domova.<\/strong>&nbsp;B\u011bhem n\u00e1sleduj\u00edc\u00edch 10 let putoval z jednoho d\u011btsk\u00e9ho domova do druh\u00e9ho a st\u0159\u00eddal p\u011bstounsk\u00e9 rodiny.&nbsp;Pr\u00e1v\u011b v tomto obdob\u00ed si ve cvi\u010den\u00ed a zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah na\u0161el sv\u00e9 \u00fato\u010di\u0161t\u011b.&nbsp;Krom\u011b toho, \u017ee u\u017e od za\u010d\u00e1tku vynikal v kulturistice,&nbsp;bylo jeho&nbsp;<strong>obrovskou v\u00e1\u0161n\u00ed malov\u00e1n\u00ed.<\/strong> Tyto dva r\u016fzn\u00e9 sv\u011bty se nakonec setkaly, a to d\u00edky tomu, \u017ee za\u010dal p\u0159etv\u00e1\u0159et sv\u00e9 t\u011blo. <strong>Prost\u0159ednictv\u00edm fyzick\u00fdch&nbsp;zm\u011bn,&nbsp;kter\u00e9 na sob\u011b pozoroval, byl schopen l\u00e9pe pochopit prostor, pohyb a detaily.<\/strong> V\u0161echny tyto poznatky vyu\u017e\u00edv\u00e1 dodnes p\u0159i tvo\u0159en\u00ed sv\u00fdch obraz\u016f.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeho nep\u0159ehl\u00e9dnuteln\u00fd r\u016fst a v\u00fdvoj vzbudil pozornost jeho u\u010ditelky angli\u010dtiny v sedm\u00e9 t\u0159\u00edd\u011b. Jeliko\u017e jeho chov\u00e1n\u00ed ve \u0161kole bylo v\u00edce ne\u017e \u0161patn\u00e9, navrhla Kaiovi mo\u017enost&nbsp;sout\u011b\u017eit v&nbsp;<strong>teenagerovsk\u00e9 kulturistick\u00e9 sout\u011b\u017ei.<\/strong>&nbsp;D\u00edky jeho nad\u0161en\u00ed a touze porovnat si jeho postavu oproti sout\u011b\u017e\u00edc\u00edm v jeho v\u011bku, se bodybuilding stal pro Kaia n\u00e1strojem, kter\u00fd ho udr\u017eoval na uzd\u011b.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Za\u010d\u00e1tek jeho bodybuildersk\u00e9 kari\u00e9ry&nbsp;mu pomohl z\u00edskat sebed\u016fv\u011bru a p\u0159esv\u011bd\u010den\u00ed v&nbsp;jeho schopnosti.&nbsp;V tomto \u010dase se ocitl na m\u00edst\u011b, kter\u00e9 se stalo jeho druh\u00fdm domovem a vzd\u011bl\u00e1vac\u00edm kulturistick\u00fd institutem &#8211;<strong>&nbsp;<\/strong><strong>5th Avenue&nbsp;Gym.<\/strong>&nbsp;Posilovna ve sklepn\u00edch prostor\u00e1ch byla m\u00edstem, kde Kai potkal jedny z nejp\u016fsobiv\u011bj\u0161\u00edch natur\u00e1ln\u00edch kulturist\u016f.&nbsp;N\u011bkter\u00fdmi z nich byli nap\u0159\u00edklad<strong>&nbsp;<\/strong><strong>Carmi Smith, Kenny Hall&nbsp;\u010di Denise Richardson.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed jeho 19. narozeninami se Kai stal PRO kulturistou, p\u0159i\u010dem\u017e si udr\u017eoval ,,post\u201c <strong>nejmlad\u0161\u00edho natur\u00e1ln\u00edho PRO kulturisty na sv\u011bt\u011b.<\/strong><strong>&nbsp;<\/strong>Pr\u00e1v\u011b jeho PRO status mu zajistil \u00fa\u010dast na mnoha sout\u011b\u017e\u00edch, d\u00edky \u010demu\u017e&nbsp;posunul svou kulturistickou kari\u00e9ru na nov\u00fd level. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_1.jpg\" alt=\"Kai Green\" class=\"wp-image-405994\" title=\"Kai Greene a jeho tr\u00e9ningov\u00fd pl\u00e1n a strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_1.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_1-400x267.jpg 400w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption>Autor fotografie: www.localfitness.com.au&nbsp;<br>https:\/\/commons.wikimedia.org\/wiki\/File:Kai_Greene_IFBB_2009_Australia_1.jpg<\/figcaption><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kai_Greene_a_jeho_uspechy\"><\/span><strong>Kai Greene a jeho \u00fasp\u011bchy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2018\/09\/Kai_greene_arnold_classic.jpg\" alt=\"Kai Greene\" class=\"wp-image-406009\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_greene_arnold_classic.jpg 600w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_greene_arnold_classic-267x400.jpg 267w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption>Autor fotografie: neverfearfailure.com&nbsp;<br>https:\/\/commons.wikimedia.org\/wiki\/File:Kai_greene_arnold_classic.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-80696484-0e27-4a35-9ce1-09f9e7393122\"><li>1994 NGA American Nationals<\/li><li>1996 WNBF Pro Natural Worlds \u2013 1.m\u00edsto<\/li><li>1997 NPC Team Universe Championships \u2013 2.m\u00edsto<\/li><li>1998 NPC Team Universe Championships \u2013 3.m\u00edsto<\/li><li>1999 World Amateur Championships \u2013 6.m\u00edsto<\/li><li>1999 NPC Team Universe Championships \u2013 1.m\u00edsto<\/li><li>2005 New York Pro \u2013 14.m\u00edsto<\/li><li>2006 superman Pro \u2013 20.m\u00edsto<\/li><li>2006 Shawn Ray Colorado Pro\/Am Classic \u2013 14.m\u00edsto<\/li><li>2007 New York Pro \u2013 6.m\u00edsto<\/li><li>2007 Keystone Pro Classic \u2013 3.m\u00edsto<\/li><li>2007 Shawn Ray Colorado Pro\/Am Classic \u2013 1.m\u00edsto<\/li><li>2008 New York Pro \u2013 1.m\u00edsto<\/li><li>2008 Arnold Classic \u2013 3.m\u00edsto<\/li><li>2009 Australian Pro Grand Prix \u2013 1.m\u00edsto<\/li><li>2009 Arnold Classic \u2013 1.m\u00edsto<\/li><li>2009 Mr. Olympia \u2013 4.m\u00edsto<\/li><li>2010 Arnold Classic \u2013 1.m\u00edsto<\/li><li>2010 Australian Pro Grand Prix \u2013 1.m\u00edsto<\/li><li>2010 Mr. Olympia \u2013 7.m\u00edsto<\/li><li>2011 New York Pro \u2013 1.m\u00edsto<\/li><li>2011 Mr. Olympia \u2013 3.m\u00edsto<\/li><li>2011 Sheru Classic \u2013 3.m\u00edsto<\/li><li>2012 Mr. Olympia \u2013 2.m\u00edsto<\/li><li>2012 Sheru Classic \u2013 2.m\u00edsto<\/li><li>2013 Mr. Olympia \u2013 2.m\u00edsto<\/li><li>2013 Arnold Classic Europe \u2013 2.m\u00edsto<\/li><li>2013 EVL&#8217;s Prague Pro \u2013 1.m\u00edsto<\/li><li>2014 Mr. Olympia \u2013 2.m\u00edsto<\/li><li>2016 Arnold Classic \u2013 1.m\u00edsto<\/li><li>2016 Arnold Classic Australia \u2013 1.m\u00edsto<\/li><li>2016 Arnold El Cl\u00e1sico Brazil \u2013 1.m\u00edsto<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kai_Greene_a_jeho_nesplneny_sen_o_ziskani_titulu_Mr_Olympia\"><\/span><strong>Kai Greene a jeho nespln\u011bn\u00fd sen o z\u00edskan\u00ed titulu Mr. Olympia<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kai Greene byl v roce&nbsp;2015 jeden z favorit\u016f na z\u00edsk\u00e1n\u00ed presti\u017en\u00edho kulturistick\u00e9ho ocen\u011bn\u00ed Mr.&nbsp;Olympia.&nbsp;Nicm\u00e9n\u011b m\u00edsto z\u00edsk\u00e1n\u00ed titulu&nbsp;<strong>byl ze sout\u011b\u017ee vylou\u010den a dostal z\u00e1kaz \u00fa\u010dastnit se dal\u0161\u00edch akc\u00edch Mr.&nbsp;<\/strong><strong>Olympia<\/strong>.&nbsp;Prav\u00fd d\u016fvod se v\u0161ak k ve\u0159ejnosti nedostal, n\u011bkte\u0159\u00ed tvrd\u00ed, \u017ee za t\u00edm stoj\u00ed Kaiova minulost, n\u011bkte\u0159\u00ed zase, \u017ee jsou za t\u00edm neshody kv\u016fli Kaiovo zna\u010dce. Se slzami v o\u010d\u00edch ozn\u00e1mil sv\u00fdm fanou\u0161k\u016fm prost\u0159ednictv\u00edm Youtube videa, \u017ee byl ze sout\u011b\u017ee vylou\u010den:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>,,Nedostanete se takto daleko, nedostanete se a\u017e do tohoto bodu, a pak prost\u011b skon\u010d\u00edte.<\/strong><\/em><\/p>\n\n\n\n<p><em><strong>&nbsp;Nestane se to tak.&nbsp;Nejsem ob\u011b\u0165, nejsem&#8230;.Oni m\u011b nezlom\u00ed.&nbsp;Nechci mluvit negativn\u011b o nikom.&nbsp;Nechci mluvit negativn\u011b o ni\u010dem dal\u0161\u00edm.&nbsp;Mohu v\u00e1m jen \u0159\u00edct, \u017ee je tu toho mnohem v\u00edc&#8230;.v\u00edc ne\u017e jsem schopen \u0159\u00edct.\u201c<\/strong><\/em>&nbsp;  <span style=\"color:#ff6600\" class=\"tadv-color\">[2]&nbsp;<\/span> &nbsp;&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cel\u00e9 video si m\u016f\u017eete prohl\u00e9dnout zde:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kai Greene Out of Mr.Olympia 2015 | Explanation\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/PMmxGhC-KRs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kai_Greene_a_jeho_treninkovy_plan\"><\/span><strong>Kai Greene a jeho tr\u00e9ninkov\u00fd pl\u00e1n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1kladn\u00ed v\u011bc\u00ed p\u0159i tr\u00e9ninku je&nbsp;propojen\u00ed va\u0161\u00ed mysli a sval\u016f.&nbsp;Pokud se chyst\u00e1te na kulturistickou sout\u011b\u017e,<strong>&nbsp;m\u011blo by b\u00fdt nap\u0159\u00edklad&nbsp;<\/strong><strong>p\u00f3zov\u00e1n\u00ed sou\u010d\u00e1st\u00ed va\u0161eho tr\u00e9ninku<\/strong>.&nbsp;Pr\u00e1v\u011b to m\u016f\u017ee dopomoci tomu,&nbsp;<strong>aby va\u0161e svaly a mysl ,,mluvily\u201c stejnou \u0159e\u010d\u00ed.&nbsp;<\/strong>Kai si zvykl ud\u011blat 100 tlak\u016f denn\u011b,&nbsp;d\u00edky \u010demu\u017e dok\u00e1zal propojit svou mysl a t\u011blo t\u00edm, \u017ee ka\u017ed\u00fd den zat\u011b\u017eoval tut\u00e9\u017e svalovou partii.&nbsp;T\u00edm si i jeho mysl zvykla&nbsp;a byla p\u0159ipravena na dal\u0161\u00ed tr\u00e9nink.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete b\u00fdt schopni opravdu procvi\u010dit va\u0161e svalstvo,&nbsp;mus\u00edte se \u0159\u00eddit pocitem.&nbsp;Jak Kai prezentuje&nbsp;<strong>&#8211;&nbsp;v\u00e1ha je pouze n\u00e1stroj, kter\u00fd ovl\u00e1d\u00e1te.<\/strong>&nbsp;Zam\u011b\u0159en\u00ed pouze na samotn\u00e9 zved\u00e1n\u00ed v\u00e1hy nem\u00e1 \u017e\u00e1dn\u00fd smysl.&nbsp;Tak jak jsme ji\u017e zm\u00ednili, m\u011bli byste se pln\u011b soust\u0159edit pouze na to, abyste co nejv\u00edce zas\u00e1hli va\u0161e svalstvo.&nbsp;Nezam\u011b\u0159ujte se na v\u00e1hu, kterou zved\u00e1te!&nbsp;Je velmi d\u016fle\u017eit\u00e9 zn\u00e1t sv\u00e9 t\u011blo a rozum\u011bt mu. Pr\u00e1v\u011b to v\u00e1m pom\u016f\u017ee proc\u00edtit to, zda jste sval zas\u00e1hli nebo ne.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kai<strong>&nbsp;za\u010d\u00edn\u00e1 ka\u017ed\u00fd jeho tr\u00e9nink 15 a\u017e 20-minutov\u00fdm cvi\u010den\u00edm zam\u011b\u0159en\u00fdm na b\u0159icho a stre\u010dink<\/strong>.&nbsp;Tvrd\u00ed, \u017ee b\u0159icho je ned\u00edlnou sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho cviku, a pr\u00e1v\u011b proto ho je pot\u0159eba p\u0159ed tr\u00e9ninkem ,,probudit\u201c.&nbsp;Kai, narozd\u00edl od jeho bodybuildersk\u00fdch koleg\u016f,&nbsp;<strong>nev\u011b\u0159\u00ed v tr\u00e9nink s t\u011b\u017ek\u00fdmi v\u00e1hami a mal\u00fdm po\u010dtem opakov\u00e1n\u00ed.<\/strong>&nbsp;Zam\u011b\u0159uje se na tr\u00e9nink s&nbsp;vysok\u00fdm po\u010dtem opakov\u00e1n\u00ed a ni\u017e\u0161\u00edmi v\u00e1hami, proto\u017ee je p\u0159esv\u011bd\u010den, \u017ee pr\u00e1v\u011b to zaji\u0161\u0165uje maxim\u00e1ln\u00ed r\u016fst sval\u016f prost\u0159ednictv\u00edm propojen\u00ed mysli a svalstva.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treninkovy_plan\"><\/span><strong>Tr\u00e9ninkov\u00fd pl\u00e1n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Den 1: Hrudn\u00edk<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pullover s jednoru\u010dn\u00ed \u010dinkou na lavi\u010dce: 3 s\u00e9rie po 20,&nbsp;15 a&nbsp;12 opakov\u00e1n\u00ed<\/li><li>Tlak na \u0161ikm\u00e9 lavi\u010dce hlavou dol\u016f s obouru\u010dn\u00ed \u010dinkou: 3 s\u00e9rie po 20,&nbsp;15 a&nbsp;12 opakov\u00e1n\u00ed<\/li><li>Tlak na rovn\u00e9 lavi\u010dce s obouru\u010dn\u00ed \u010dinkou: 3 s\u00e9rie po&nbsp;20, 15 a&nbsp;12 opakov\u00e1n\u00ed<\/li><li>Tlaky na \u0161ikm\u00e9 lavi\u010dce s jednoru\u010dn\u00edmi \u010dinkami nebo rozpa\u017eov\u00e1n\u00ed: 3 s\u00e9rie po 20, 15, 12 opakov\u00e1n\u00ed<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Den 2: Biceps\/Triceps<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Koncentrovan\u00e9 bicepsov\u00e9 zdvihy s obouru\u010dn\u00ed \u010dinkou: 4 s\u00e9rie po 10 a\u017e 12 opakov\u00e1n\u00ed<\/li><li>Bicepsov\u00e9 zdvihy s jednoru\u010dn\u00edmi \u010dinkami vestoje: 4 s\u00e9rie po 8 a\u017e 10 opakov\u00e1n\u00ed<\/li><li>Bicepsov\u00fd zdvih na \u0161ikm\u00e9 lavi\u010dce s jednoru\u010dn\u00ed \u010dinkou: 4 s\u00e9rie po 8 a\u017e 10 opakov\u00e1n\u00ed<\/li><li>Obr\u00e1cen\u00fd bicepsov\u00fd zdvih (nadhmatem) s obouru\u010dn\u00ed \u010dinkou: 4 s\u00e9rie po 8 a\u017e 10 opakov\u00e1n\u00ed<\/li><li>Bicepsov\u00fd zdvih s velkou \u010dinkou, koncentrace a d\u016fraz v horn\u00ed f\u00e1zi: 4 s\u00e9rie po 8 a\u017e 10 opakov\u00e1n\u00ed<\/li><li>Kickback s jednoru\u010dn\u00edmi \u010dinkami: 3 s\u00e9rie po&nbsp;20, 15 a&nbsp;12 opakov\u00e1n\u00ed<\/li><li>Kr\u010den\u00ed jednoru\u010dn\u00edmi \u010dinkami za hlavou vestoje do 90 stup\u0148ov\u00e9ho \u00fahlu: 3 s\u00e9rie po 20, 15 a&nbsp;12 opakov\u00e1n\u00ed<\/li><li>Stahov\u00e1n\u00ed kladky tricepsem: 3 s\u00e9rie po&nbsp;20, 15 a&nbsp;12 opakov\u00e1n\u00ed<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Den 3: Nohy<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>P\u0159edkop\u00e1v\u00e1n\u00ed: 3 s\u00e9rie po 15 a\u017e 20 opakov\u00e1n\u00ed<\/li><li>D\u0159epy: 3 s\u00e9rie po 12 a\u017e 15 opakov\u00e1n\u00ed<\/li><li>V\u00fdpony vestoje: 4 s\u00e9rie po 20 opakov\u00e1n\u00ed<\/li><li>Leg Press: 3 s\u00e9rie po 12 a\u017e 15 opakov\u00e1n\u00ed<\/li><li>D\u0159epy s \u010dinkou vzadu &#8211; obr\u00e1cen\u00fd mrtv\u00fd tah: 3 s\u00e9rie po 12 a\u017e 15 opakov\u00e1n\u00ed<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Den 4: Z\u00e1da<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>P\u0159itahov\u00e1n\u00ed \u010dinky ke trupu v p\u0159edklonu podhmatem: 3 s\u00e9rie po 10 opakov\u00e1n\u00ed<\/li><li>Stahov\u00e1n\u00ed horn\u00ed kladky p\u0159ed hlavu: 3 s\u00e9rie po 12 opakov\u00e1n\u00ed<\/li><li>P\u0159itahov\u00e1n\u00ed jednoru\u010dn\u00ed \u010dinky k trupu s oporou v p\u0159edklonu: 3 s\u00e9rie po 12 a\u017e 15 opakov\u00e1n\u00ed<\/li><li>P\u0159\u00edtahy kladky vsed\u011b &#8211; veslov\u00e1n\u00ed: 3 s\u00e9rie po 10 opakov\u00e1n\u00ed<\/li><li>P\u0159\u00edtahy obouru\u010dn\u00ed \u010dinky k hrudi v p\u0159edklonu s T-dr\u017e\u00e1kem: 3 s\u00e9rie&nbsp;po 12 a\u017e 15 opakov\u00e1n\u00ed<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Den 5: Ramena<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Arnoldovo tlaky s jednoru\u010dn\u00edmi \u010dinkami: 3 s\u00e9rie po 12 a\u017e 15 opakov\u00e1n\u00ed<\/li><li>Tlak s obouru\u010dn\u00ed \u010dinkou za hlavou vsed\u011b: 3 s\u00e9rie po 12 a\u017e 15 opakov\u00e1n\u00ed<\/li><li>Kr\u010den\u00ed ramen s jednoru\u010dn\u00edmi \u010dinkami: 3 s\u00e9rie po 12 a\u017e 15 opakov\u00e1n\u00ed<\/li><li>Tlak s obouru\u010dn\u00ed \u010dinkou p\u0159ed hlavou vestoje: 3 s\u00e9rie po 12 a\u017e 15 opakov\u00e1n\u00ed<\/li><li>Bo\u010dn\u00ed upa\u017eov\u00e1n\u00ed s jednoru\u010dn\u00edmi \u010dinkami: 3 s\u00e9rie po 12 a\u017e 15 opakov\u00e1n\u00ed<\/li><li>P\u0159itahov\u00e1n\u00ed jednoru\u010dn\u00edch \u010dinek k brad\u011b: 3 s\u00e9rie po 12&nbsp;a\u017e 15 opakov\u00e1n\u00ed<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Den 6 a 7: Regenerace<\/strong><\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\">Prohl\u00e9dn\u011bte si video Kaie Greena&nbsp;a jeho <strong>tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kai Greene Goes Through a Grueling Calves, Shoulders, and Chest Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2ej8U8irPPs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kai_Greene_%E2%80%93_stravovaci_plan\"><\/span><strong>Kai Greene &#8211; stravovac\u00ed pl\u00e1n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kai dodr\u017euje p\u0159\u00edsnou dietu, kter\u00e1 obsahuje&nbsp;1,5 g&nbsp;proteinu na kilogram jeho svalov\u00e9 masy a&nbsp;0,5 g zdrav\u00fdch tuk\u016f na gram jeho t\u011blesn\u00e9 hmotnosti.&nbsp;<strong>Sv\u016fj proteinov\u00fd n\u00e1poj pije nejpozd\u011bji 30 minut p\u0159ed tr\u00e9ninkem<\/strong>.&nbsp;Preferuje komplexn\u00ed sacharidy, kter\u00e9 maj\u00ed ni\u017e\u0161\u00ed glykemick\u00fd index.<span style=\"color: #ff6600;\"> [4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>J\u00eddlo 1:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>12 b\u00edlk\u016f<\/li><li>\u00bc strouhan\u00e9ho s\u00fdru \u010dedar<\/li><li>2 jarn\u00ed cibulky<\/li><li>2 pl\u00e1tky chleba Ezekiel<\/li><li>1 ks ovoce, nap\u0159\u00edklad jablko<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>J\u00eddlo 2:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>2 odm\u011brky vanilkov\u00e9ho proteinu<\/li><li>1 \u0161\u00e1lek bor\u016fvek<\/li><li>1 hrst mandl\u00ed<\/li><li>1 \u0161\u00e1lek vanilkovo-mandlov\u00e9ho nebo kokosov\u00e9ho ml\u00e9ka<\/li><li>1 \u0161\u00e1lek vody<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>J\u00eddlo 3:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>170 gramov\u00fd steak na grilu<\/li><li>1 raj\u010de<\/li><li>\u00bd okurky<\/li><li>1 l\u017ei\u010dka olivov\u00e9ho oleje&nbsp;&nbsp;<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>J\u00eddlo 4:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>170 gram\u016f ku\u0159ec\u00edch prsou<\/li><li>1\/3 \u0161\u00e1lku quinoa<\/li><li>2 vla\u0161sk\u00e9 o\u0159echy<\/li><li>su\u0161en\u00e9 brusinky<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>J\u00eddlo 5:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>140 gram\u016f tu\u0148\u00e1ka s 200 g&nbsp;tresky<\/li><li>2 l\u017e\u00edce parmez\u00e1nu<\/li><li>2 st\u0159edn\u011b velk\u00e9 sladk\u00e9 brambory<\/li><li>1 l\u017e\u00edce m\u00e1sla<\/li><li>4 stonky ch\u0159estu&nbsp; &nbsp;&nbsp;<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-text-align-center\">Chcete se o Kai Greenovi dozv\u011bd\u011bt je\u0161t\u011b v\u00edce? P\u0159ezrite si na\u0161e <strong>Fitness Facts.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kai Greene l Kulturista pred\u00e1tor, kter\u00e9ho vyhodili z Mr. Olympia l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/rLWgBi6JzTc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>&nbsp;<\/strong><span id=\"docs-internal-guid-f803806b-7fff-695c-e222-9a46da187b34\"><strong>Jak\u00fd n\u00e1zor m\u00e1te na Kaia Greena vy?<\/strong>&nbsp;Zaujal v\u00e1s jeho tr\u00e9ninkov\u00fd a stravovac\u00ed pl\u00e1n?&nbsp;Va\u0161i odpov\u011b\u010f n\u00e1m dejte v\u011bd\u011bt do koment\u00e1\u0159e a v p\u0159\u00edpad\u011b, \u017ee se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te ho sd\u00edlen\u00edm.<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kai Greene je sv\u011btozn\u00e1m\u00fd kulturista. Motivujte se jeho tr\u00e9ninkov\u00fdm a stravovac\u00edm pl\u00e1nem, stejn\u011b tak i \u00fasp\u011bchy ve sv\u011bt\u011b fitness.<\/p>\n","protected":false},"author":25,"featured_media":405967,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7785],"tags":[6885,7257,7353,7671],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168232","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspirace","8":"tag-motivace","9":"tag-silovy-trenink","10":"tag-strava-cs","11":"tag-znami-sportovci-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kai Greene a jeho tr\u00e9ninkov\u00fd pl\u00e1n a strava - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kai Greene je sv\u011btozn\u00e1m\u00fd kulturista. 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