{"id":168561,"date":"2016-07-22T00:00:00","date_gmt":"2016-07-21T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/frank-zane-treninkovy-plan-a-strava-kulturisticke-legendy\/"},"modified":"2023-07-26T16:40:15","modified_gmt":"2023-07-26T14:40:15","slug":"frank-zane-treninkovy-plan-a-strava-kulturisticke-legendy","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/frank-zane-treninkovy-plan-a-strava-kulturisticke-legendy\/","title":{"rendered":"Frank Zane: tr\u00e9ninkov\u00fd pl\u00e1n a strava kulturistick\u00e9 legendy"},"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\/frank-zane-treninkovy-plan-a-strava-kulturisticke-legendy\/#Zakladni_parametry\" title=\"Z\u00e1kladn\u00ed parametry\">Z\u00e1kladn\u00ed parametry<\/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\/frank-zane-treninkovy-plan-a-strava-kulturisticke-legendy\/#Obvody_v_souteznim_obdobi\" title=\"Obvody v sout\u011b\u017en\u00edm obdob\u00ed\">Obvody v sout\u011b\u017en\u00edm obdob\u00ed<\/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\/frank-zane-treninkovy-plan-a-strava-kulturisticke-legendy\/#Vyhry\" title=\"V\u00fdhry\">V\u00fdhry<\/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\/frank-zane-treninkovy-plan-a-strava-kulturisticke-legendy\/#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-5\" href=\"https:\/\/gymbeam.cz\/blog\/frank-zane-treninkovy-plan-a-strava-kulturisticke-legendy\/#Zaenuv_typicky_treninkovy_split\" title=\"Zaen\u016fv typick\u00fd tr\u00e9ninkov\u00fd split\">Zaen\u016fv typick\u00fd tr\u00e9ninkov\u00fd split<\/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\/frank-zane-treninkovy-plan-a-strava-kulturisticke-legendy\/#Stravovaci_plan\" title=\"Stravovac\u00ed pl\u00e1n\">Stravovac\u00ed pl\u00e1n<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Frank Zane objevil kulturistiku ve v\u011bku 14 let, kdy\u017e ve\u0161el ve st\u0159edn\u00ed \u0161kole do hodiny matematiky a v\u0161iml si <strong>\u010dasopisu o kulturistice<\/strong> hozen\u00e9m v ko\u0161i. Prostudoval si magaz\u00edn a zanedlouho na to za\u010dal cvi\u010dit v lok\u00e1ln\u00ed posilovn\u011b. Koupil si 15 kg sadu jednoru\u010dek a za\u010dal tr\u00e9novat i doma. Od v\u011bku 14 do 17 let se mu poda\u0159ilo p\u0159ibrat na 72 kg a c\u00edtil se skv\u011ble, proto\u017ee vid\u011bl na sob\u011b v\u00fdsledky sv\u00e9 pr\u00e1ce. B\u011bhem st\u0159edn\u00ed \u0161koly tr\u00e1vil Frank letn\u00ed obdob\u00ed jako instruktor lukost\u0159elby ve skautsk\u00e9m t\u00e1bo\u0159e. <strong>Chodil dom\u016f p\u011b\u0161ky 32 km<\/strong> na v\u00edkendy a kv\u016fli tomu, \u017ee byly jeho 25 kg jednoru\u010dky v t\u00e1bo\u0159e, musel si jej Frank nosit dom\u016f, aby mohl tr\u00e9novat. T\u00edmto zp\u016fsobem se postaral o to, aby mu <strong>nikdy neunikl \u017e\u00e1dn\u00fd tr\u00e9nink<\/strong>. <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<p><em>\u201cPrvn\u00ed sout\u011b\u017e, kter\u00e9 jsem se z\u00fa\u010dastnil, byla Open Novice v Allentowne. Celkem n\u00e1s bylo 45 z\u00e1vodn\u00edk\u016f a v\u0161ichni jsme museli ud\u011blat 4 p\u00f3zy. Um\u00edstil jsem se na 5. m\u00edst\u011b, co\u017e bylo pro m\u011b velmi povzbuzuj\u00edc\u00ed. Bob Hoff, kter\u00fd m\u011b pozoroval p\u0159i napumpov\u00e1n\u00ed, se v z\u00e1kulis\u00ed p\u0159i\u0161el ke mn\u011b a \u0159ekl: Mlad\u00fd mu\u017ei, kdybych m\u011bl postavu jako vy, tak bych chodil bez tri\u010dka celou dobu.\u201d&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V roce 1980 otev\u0159el Frank se svou \u017eenou Christine vzd\u011bl\u00e1vac\u00ed centrum <strong>Zane Heaven<\/strong> o kulturistice, kde se lid\u00e9 mohou dodnes u\u010dit o \u017eivotn\u00edm stylu <strong>kulturistiky<\/strong>. Frankovi byl ud\u011blen <strong>patent za vyn\u00e1lez stroje zvan\u00e9ho Leg Blaster<\/strong> a za\u010dal program zvan\u00fd <strong>Zane Experience<\/strong>, kter\u00fd zahrnuje &#8211; <strong>silov\u00fd tr\u00e9nink, v\u00fd\u017eivu, zvl\u00e1d\u00e1n\u00ed stresu a hlubokou relaxaci<\/strong>.<span style=\"font-size: 12px;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[1]<\/span><\/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-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Frank Zane&#039;s Leg Blaster. https:\/\/www.frankzane.com\/shop\/frank-zanes-leg-blaster\/\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/g8BOCcTxi5I?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<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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakladni_parametry\"><\/span>Z\u00e1kladn\u00ed parametry<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 <strong>V\u011bk:<\/strong> 73 let<\/p>\n\n\n\n<p>\u2022 <strong>P\u016fvod:<\/strong> Kingstone, Pensylv\u00e1nie<\/p>\n\n\n\n<p>\u2022 <strong>V\u00fd\u0161ka:<\/strong> 175 cm<\/p>\n\n\n\n<p>\u2022 <strong>Sout\u011b\u017en\u00ed v\u00e1ha:<\/strong> 84 kg<\/p>\n\n\n\n<p>\u2022 <strong>Mimosez\u00f3nn\u00ed v\u00e1ha:<\/strong> 91 kg<\/p>\n\n\n\n<p>\u2022 <strong>P\u0159ezd\u00edvka:<\/strong> Chemik<span style=\"font-size: 12px;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[3]<\/span><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Obvody_v_souteznim_obdobi\"><\/span>Obvody v sout\u011b\u017en\u00edm obdob\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ruce:<\/strong> 45,7 cm<\/p>\n\n\n\n<p><strong>Krk:<\/strong> 44,5 cm<\/p>\n\n\n\n<p><strong>Hrudn\u00edk:<\/strong> 132 cm<\/p>\n\n\n\n<p><strong>Pas:<\/strong> 73,7 cm<\/p>\n\n\n\n<p><strong>Nohy:<\/strong> 66 cm<\/p>\n\n\n\n<p><strong>L\u00fdtka:<\/strong> 41,9cm<\/p>\n\n\n\n<p><strong>Z\u00e1p\u011bst\u00ed:<\/strong> 16,5 cm<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhry\"><\/span>V\u00fdhry<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 1960 Teen Age Mr. America (3. m\u00edsto, prvn\u00ed trofej, vyhr\u00e1l jako 18 let\u00fd)<\/p>\n\n\n\n<p>\u2022 1965 a 1968 IFBB Mr. Universe (1. m\u00edsto)<\/p>\n\n\n\n<p>\u2022 1965 IFBB Mr. North America (1. m\u00edsto)<\/p>\n\n\n\n<p>\u2022 1966 IFBB Mr. Eastern America (1. m\u00edsto)<\/p>\n\n\n\n<p>\u2022 1966 &#8211; 1968 IFBB Mr. America (1. m\u00edsto)<\/p>\n\n\n\n<p>\u2022 1970 NABBA Amateur Mr. Universe (1. m\u00edsto)<\/p>\n\n\n\n<p>\u2022 1971 &#8211; 1972 NABBA Pro Mr. Universe (1. m\u00edsto)<\/p>\n\n\n\n<p>\u2022 1974 a 1976 IFBB Mr. Olympia (2. m\u00edsto pod 90 kg)<\/p>\n\n\n\n<p>\u2022 1977 &#8211; 1979 IFBB Mr. Olympia (1. m\u00edsto pod 90 kg a absolutn\u00ed v\u00edt\u011bz)<\/p>\n\n\n\n<p>\u2022 1980 IFBB Mr. Olympia (3. m\u00edsto, pot\u00e9, co utrp\u011bl t\u00e9m\u011b\u0159 smrteln\u00e9 zran\u011bn\u00ed vy\u017eaduj\u00edc\u00ed hospitalizaci)<\/p>\n\n\n\n<p>\u2022 1982 IFBB Mr. Olympia (2. m\u00edsto)<\/p>\n\n\n\n<p>\u2022 1983 IFBB Mr. Olympia (4. m\u00edsto, po utrp\u011bn\u00ed dal\u0161\u00edho zran\u011bn\u00ed na kole, kter\u00e9 vy\u017eadovalo operaci ramene kr\u00e1tce po sout\u011b\u017ei)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V roce 1968 dos\u00e1hl Frank <strong>jednoho ze sv\u00fdch nejv\u011bt\u0161\u00edch \u00fasp\u011bch\u016f v kulturistice<\/strong>. Nejen, \u017ee <strong>vyhr\u00e1l Mr. America a Mr. Universe tituly<\/strong>, ale i <strong>porazil Arnolda Schwarzneggera<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cArnold nebyl p\u0159ipraven vyhr\u00e1t,&#8221; tvrd\u00ed Zane.&#8221; Byl to jen velk\u00fd nevyr\u00fdsovan\u00fd chlap bez sout\u011b\u017en\u00ed barvy. Nevn\u00edmal jsem ho jako protivn\u00edka v t\u00e9 sout\u011b\u017ei. Ale Joe Weider byl v\u0161ude kolem Arnodla. &#8221; &#8220;U\u017e tehdy v\u011bd\u011bli v\u0161ichni, \u017ee byl p\u0159edur\u010den k velkoleposti.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cPr\u00e1v\u011b m\u011b porazilo ku\u0159e s 43 cm obvodem rukou,&#8221; \u0159ekl o n\u011bm Arnold po sout\u011b\u017ei. Zane byl o 13 cm ni\u017e\u0161\u00ed a 23 kg leh\u010d\u00ed ne\u017e Arnold, ale byl propor\u010dn\u011b esteti\u010dt\u011bj\u0161\u00ed a v\u00edce vyr\u00fdsovan\u00fd.&#8221; Arnoldovy koment\u00e1\u0159e m\u011b nakoply jako palivo, nemohli jste z\u016fstat na n\u011bj na\u0161tvan\u00ed. Je takov\u00fd diplomatick\u00fd.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V roce 1981 nez\u00e1vodil na presti\u017en\u00edch sout\u011b\u017ei Mr. Olympia, bojkotoval po kontroverzn\u00ed p\u0159ede\u0161l\u00e9 1980 Mr. Olympii.<\/strong><\/p>\n\n\n\n<p>Arnold vyhr\u00e1l 6 titul\u016f Mr. Olympia, ode\u0161el do d\u016fchodu p\u0159ed t\u00edm, ne\u017e <strong>Zane vyhr\u00e1l sv\u00e9 3 tituly<\/strong>. Pot\u00e9, v typick\u00e9m obch\u00e1zec\u00edm man\u00e9vru se Arnold vr\u00e1til v roce 1980 a vzal s sebou sedm\u00e9 v\u00edt\u011bzstv\u00ed v Austr\u00e1lii, kde Zane o\u010dek\u00e1val z\u00edskat \u010dtvrt\u00fd titul.<span style=\"font-size: 12px;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na vrcholu sv\u00e9 kari\u00e9ry m\u011bl pravd\u011bpodobn\u011b <strong>nejv\u00edce estetickou, svalnatou postavu v\u0161ech dob<\/strong>. Se sv\u00fdmi \u010dist\u00fdmi liniemi, efektivn\u00ed velikost\u00ed a t\u00e9m\u011b\u0159 dokonalou symetri\u00ed <strong>byl vrcholem fyzick\u00e9 kr\u00e1sy<\/strong>, alespo\u0148 v mu\u017esk\u00e9 kulturistice.<\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treninkovy_plan\"><\/span>Tr\u00e9ninkov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeho postava byla v\u00fdsledkem lehk\u00e9ho a tak\u00e9 t\u011b\u017ek\u00e9ho tr\u00e9ninku. Na za\u010d\u00e1tku kari\u00e9ry, kdy byla \u0161t\u00edhlost jeho hlavn\u00edm c\u00edlem, sestavil tr\u00e9nink z <strong>lehk\u00fdch vah a vy\u0161\u0161\u00edho po\u010dtu opakov\u00e1n\u00ed<\/strong>. To, co mu chyb\u011blo a Joe Weider mu neust\u00e1le p\u0159ipom\u00ednal, byla velikost sval\u016f, kterou je mo\u017en\u00e9 dos\u00e1hnout pouze s t\u011b\u017e\u0161\u00ed v\u00e1hou. Zane odm\u00edtl cvi\u010dit t\u011b\u017ekou v\u00e1hou, proto\u017ee se b\u00e1l zran\u011bn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Weider se poda\u0159ilo p\u0159emluvit Zanea v roce 1977, kdy zm\u011bnil sv\u016fj tr\u00e9nink v r\u00e1mci p\u0159\u00edpravy na p\u0159\u00edslu\u0161n\u00fd ro\u010dn\u00edk <strong>Mr. Olympia<\/strong>. Fungovalo to. Jeho tr\u00e9nink se b\u011bhem t\u00e9to doby skl\u00e1dal z 3 a\u017e 4 cvik\u016f po 3 setech pro v\u011bt\u0161inu svalov\u00fdch parti\u00ed. Men\u0161\u00ed intenzita, ne\u017e na jakou byl zvykl\u00fd. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011bt\u0161ina set\u016f byla v rozmez\u00ed <strong>8 a\u017e 12 opakov\u00e1n\u00ed<\/strong>, s v\u00fdjimkou l\u00fdtek a b\u0159i\u0161n\u00edch sval\u016f, kter\u00e9 nad\u00e1le cvi\u010dil s vy\u0161\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed. Jako v\u00fdsledek dodal zna\u010dnou velikost ke sv\u00e9 postav\u011b a z\u00edskal sv\u016fj prvn\u00ed ze t\u0159\u00ed titul\u016f Mr. Olympia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cJedin\u00fd zp\u016fsob jak m\u016f\u017eete nabrat svalovou hmotu je pomoc\u00ed t\u011b\u017ek\u00fdch vah,&#8221; \u0159ekl po sv\u00e9m v\u00edt\u011bzstv\u00ed v 1977.\u201d<\/em><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Bohu\u017eel, Zaenovy p\u0159edtuchy t\u011b\u017ek\u00e9ho tr\u00e9ninku byly nakonec opr\u00e1vn\u011bn\u00e9, nebo\u0165 jeho ramena, kolena a spodn\u00ed \u010d\u00e1st zad trp\u011bli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cPou\u017e\u00edv\u00e1n\u00ed nespr\u00e1vn\u00e9 formy cviku s pou\u017eit\u00edm t\u011b\u017ek\u00e9 v\u00e1hy zdvojn\u00e1sobuj\u00ed \u0161anci zran\u011bn\u00ed.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zran\u011bn\u00ed nebylo jedin\u00fdm d\u016fvodem, pro\u010d se Zane vyh\u00fdbal <strong>extr\u00e9mn\u00edmu zat\u00ed\u017een\u00ed<\/strong>. Jeho tr\u00e9ninkov\u00fd p\u0159\u00edstup byl zalo\u017een na ideji, \u017ee <strong>t\u011b\u017ek\u00e1 v\u00e1ha nen\u00ed nutn\u00e1, pokud dok\u00e1\u017eete nasm\u011brovat va\u0161e soust\u0159ed\u011bn\u00ed do sval\u016f, kter\u00e9 procvi\u010dujete<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cB\u011bhem tr\u00e9ninku zav\u0159u ve sv\u00e9 mysli v\u0161e s v\u00fdjimkou svalu, kter\u00fd procvi\u010duji. Larry Scott mi jednou \u0159ekl, \u017ee proc\u00edt\u011bn\u00ed pohybu je hlavn\u00ed v\u011bc v tr\u00e9ninku. Nem\u016f\u017eu izolovat ur\u010ditou oblast pou\u017e\u00edv\u00e1n\u00edm obrovsk\u00fdch vah stejn\u011b ne\u017e s m\u00edrn\u00fdmi v\u00e1hami&#8230; v\u0161e, co pot\u0159ebujete, je trval\u00e9 \u00fasil\u00ed v\u011bdom\u00ed!\u201d<\/em><\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaenuv_typicky_treninkovy_split\"><\/span>Zaen\u016fv typick\u00fd tr\u00e9ninkov\u00fd split<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 <strong>Pond\u011bl\u00ed r\u00e1no<\/strong> &#8211; Kvadricepsy, L\u00fdtka<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 <strong>Pond\u011bl\u00ed ve\u010der<\/strong> &#8211; Ramena, Biceps, P\u0159edlokt\u00ed a B\u0159icho<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 <strong>\u00dater\u00fd r\u00e1no<\/strong> &#8211; Z\u00e1da<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 <strong>\u00dater\u00fd ve\u010der<\/strong> &#8211; Prsa, Triceps, B\u0159icho<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 <strong>St\u0159eda r\u00e1no<\/strong> &#8211; Kvadricepsy, L\u00fdtka<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 <strong>\u010ctvrtek r\u00e1no<\/strong> &#8211; Z\u00e1da<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 <strong>\u010ctvrtek ve\u010der<\/strong> &#8211; Ramena, Biceps, P\u0159edlokt\u00ed a B\u0159icho<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 <strong>P\u00e1tek r\u00e1no<\/strong> &#8211; Kvadricepsy, L\u00fdtka<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 <strong>P\u00e1tek ve\u010der<\/strong> &#8211; Prsa, Triceps, B\u0159icho<span style=\"font-size: 12px;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[5]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">N\u00ed\u017ee najdete dva tr\u00e9ninky, kter\u00e9 Zane pou\u017e\u00edval v p\u0159\u00edprav\u011b pro 1977 Mr. Olympiu.<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">16 Srpen 1977<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cvik<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sety<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovan\u00ed<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ramena<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Shoulder press na Smith Machine za hlavou&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zapa\u017eov\u00e1n\u00ed s jednoru\u010dkami<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Upa\u017eovan\u00ed s jednoru\u010dkami<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u0159edpa\u017eov\u00e1n\u00ed s jednoru\u010dkou<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Upa\u017eov\u00e1n\u00ed jednou rukou na kladce<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Brucho\/Spodn\u00fd Chrb\u00e1t<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u0159\u00edtahy kolen na hrazd\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sklapova\u010dky na negativn\u00ed naklon\u011bn\u00e9 lavi\u010dce<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u0159edno\u017eov\u00e1n\u00ed na hrazd\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zkracova\u010dky<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zkracova\u010dky na horn\u00ed kladce jednoru\u010dn\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;3<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;25 na stranu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hyperextenze<\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">15 \u010cervenec 1982<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Rann\u00ed tr\u00e9nink <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cvik<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sety<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovan\u00ed<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Prsa<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench press s jednoru\u010dkami na naklon\u011bn\u00e9 lavi\u010dce&nbsp;(75\u00b0)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">12, 11, 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;Bench press s obouru\u010dn\u00ed ty\u010d\u00ed na naklon\u011bn\u00e9 lavi\u010dce&nbsp; (30\u00b0)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 9, 8, 6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rozpa\u017eov\u00e1n\u00ed s jednoru\u010dkami<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">12, 11, 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pullover s jednoru\u010dkou<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Triceps&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench press s obouru\u010dn\u00ed \u010d\u00ednkou (\u00fazk\u00fd \u00fachop)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 10, 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tricepsov\u00fd zdvih s jednoru\u010dkou za hlavou<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 9, 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tricepsov\u00e9 stahov\u00e1n\u00ed horn\u00ed kladky<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kick-back&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u201cV\u00e1ha na m\u00fdch tr\u00e9ninc\u00edch z\u00e1le\u017eela na tom, jak jsem se v dan\u00fd moment c\u00edtil. \u0158ekn\u011bme, \u017ee jsem d\u011blal Bench Press s jednoru\u010dkami. Hned prvn\u00ed set za\u010dnu s 27 kg po 12 opakov\u00e1n\u00ed, pak 32 a\u017e 36 kg po 11 opakov\u00e1n\u00ed. V\u00e1ha p\u0159i n\u00e1sleduj\u00edc\u00edm setu z\u00e1le\u017e\u00ed na tom, jak\u00fd pocit jsem m\u011bl s 36 kg. Bu\u010f z\u016fstanu p\u0159i 36 kg a ud\u011bl\u00e1m p\u00e1r set\u016f nav\u00edc, nebo pou\u017eiji 38 a\u017e 40 kg jednoru\u010dky. V\u0161echno to z\u00e1le\u017e\u00ed na tom, jak se c\u00edt\u00edm. Pokud jsem p\u0159ipraven na novou v\u00e1hu, pak se to prost\u011b stane.\u201d&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Stravovaci_plan\"><\/span>Stravovac\u00ed pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201cV\u017edycky jsem m\u011bl omezen\u00e9 mno\u017estv\u00ed sacharid\u016f.&nbsp;<strong>P\u0159\u00edjem sacharid\u016f jsem m\u011bl v\u017edy ni\u017e\u0161\u00ed ne\u017e b\u00edlkovin.<\/strong>&nbsp;Pokud jsem pot\u0159eboval povzbuzen\u00ed, jako nap\u0159\u00edklad, kdy\u017e jsem nedos\u00e1hl dostate\u010dn\u00e9 prokrven\u00ed (napumpov\u00e1n\u00ed) b\u011bhem tr\u00e9ninku, jedl jsem v\u00edce sacharid\u016f. Obecn\u011b jsem fungoval na 4 denn\u00edch cyklech.&nbsp;<strong>T\u0159i dny jsem m\u011bl n\u00edzkosacharidov\u00e9 a n\u00e1sledn\u011b \u010dtvrt\u00fd den jsem jedl v\u00edce sacharid\u016f.<\/strong>&nbsp;Nikdy jsem ne\u0161el nad 3000 kalori\u00ed za den, kdy\u017e jsem tr\u00e9noval. Obecn\u011b jsem dodr\u017eoval&nbsp;<strong>p\u0159\u00edjem kalori\u00ed mezi 2000 a 3000 za den.<\/strong>&nbsp;Ned\u011blal jsem radik\u00e1ln\u00ed zm\u011bny ve strav\u011b. Mysl\u00edm si, \u017ee je to nejv\u011bt\u0161\u00ed chyba, proto\u017ee to ovliv\u0148uje v\u00e1s zp\u016fsoby, kter\u00e9 v\u016fbec nejsou pro va\u0161e t\u011blo zn\u00e1m\u00e9.\u201d&nbsp;<\/em><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<p><span style=\"color: #339966;\"><\/span><\/p>\n\n\n\n<p><em>\u201cP\u0159edpokl\u00e1dejme, \u017ee jsem byl na n\u00edzko sacharidov\u00e9 diet\u011b m\u011bs\u00edc p\u0159ed sout\u011b\u017e\u00ed. Te\u010f budu 5 dn\u00ed zcela bez sacharid\u016f. V 6-t\u00fd den budu mo\u017en\u00e1 fyzicky vy\u010derpan\u00fd, tak\u017ee co m\u016f\u017eu ud\u011blat je hned po probuzen\u00ed se naplnit t\u011blo sacharidy. M\u016f\u017eu si d\u00e1t pe\u010den\u00e9 brambory, pravd\u011bpodobn\u011b p\u0159ed t\u00edm, ne\u017e p\u016fjdu tr\u00e9novat. Toto napln\u011bn\u00ed by my m\u011blo vysta\u010dit na dal\u0161\u00edch p\u00e1r dn\u00ed. B\u011bhem t\u011bchto p\u00e1r dn\u00ed si dok\u00e1\u017eu udr\u017eet svou energii t\u00e9m\u011b\u0159 bez pou\u017eit\u00ed sacharid\u016f,&nbsp;<strong>d\u00edky zv\u00fd\u0161en\u00e9mu p\u0159\u00edjmu tuk\u016f.&nbsp;<a href=\"https:\/\/gymbeam.cz\/aminokyseliny\" target=\"_blank\" rel=\"noreferrer noopener\">Aminokyseliny<\/a><\/strong>&nbsp;a dopl\u0148ky na podporu jater v\u00e1m pomohou dostat se p\u0159es dny s bez sacharid\u016f.\u201d&nbsp;<\/em><span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Hodn\u011b jsem se spol\u00e9hal na p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo. P\u0159ed tr\u00e9ninkem jsem m\u011bl st\u00e1le b\u00edlkoviny i sacharidy. Po tr\u00e9ninku jsem relaxoval a ob\u010das jsem jedl a\u017e o p\u00e1r hodin pozd\u011bji. Z\u00e1le\u017eelo na tom, jak n\u00e1ro\u010dn\u00fd byl m\u016fj tr\u00e9nink. Kdy\u017e jsem dostal hlad, prost\u011b jsem se najedl. Obvykle byl m\u00fdm prvn\u00edm j\u00eddlem po tr\u00e9ninku proteinov\u00fd n\u00e1poj &#8211; n\u011bjak\u00fd druh sm\u011bsi b\u00edlkovin a sacharid\u016f. &#8221; [4]<\/em><\/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-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Frank Zane beer commercial\" width=\"1140\" height=\"855\" src=\"https:\/\/www.youtube.com\/embed\/oUqZBNFHl-g?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>Navzdory skute\u010dnosti, \u017ee ji\u017e pro\u0161la t\u0159i desetilet\u00ed od Zaenova posledn\u00edho&nbsp;<strong>v\u00edt\u011bzstv\u00ed na Mr. Olympia<\/strong>, z\u016fst\u00e1v\u00e1&nbsp;<strong>jeho postava nad\u010dasov\u00e1, respektov\u00e1na fanou\u0161ky kulturistiky dodnes<\/strong>. Jeho jm\u00e9no se st\u00e1le objevuje jako&nbsp;<strong>reference v diskus\u00edch mezi fanou\u0161ky kulturistiky p\u0159i ot\u00e1zce ide\u00e1ln\u00ed postavy<\/strong>. Dokonce i&nbsp;<strong>jeho filozofie tr\u00e9ninku, soust\u0159e\u010fuj\u00edc\u00ed se my\u0161lenky zachov\u00e1n\u00ed celostn\u00edho spojen\u00ed mysl\u00ed a t\u011blem je modelem<\/strong>, se kter\u00fdm jsou porovn\u00e1v\u00e1ny dal\u0161\u00ed tr\u00e9ninkov\u00e9 filozofie.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness &amp; Exercises Equipment\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>Frank Zane je pova\u017eov\u00e1n za nejesteti\u010dt\u011bj\u0161\u00edho kulturisty dosud. Pod\u00edvejte se na tr\u00e9ninkov\u00fd a j\u00eddeln\u00ed pl\u00e1n, se kter\u00fdm porazil u velik\u00e1n\u016f jako je Arnold Schwarznegger.<\/p>\n","protected":false},"author":25,"featured_media":241685,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7785],"tags":[6885,7185,7671],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168561","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspirace","8":"tag-motivace","9":"tag-rust-svalove-hmoty","10":"tag-znami-sportovci-cs","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Frank Zane: tr\u00e9ninkov\u00fd pl\u00e1n a strava kulturistick\u00e9 legendy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Frank Zane je pova\u017eov\u00e1n za nejesteti\u010dt\u011bj\u0161\u00edho kulturistu dosud. 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