{"id":241830,"date":"2016-05-04T07:57:00","date_gmt":"2016-05-04T05:57:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=241830"},"modified":"2023-07-26T15:23:03","modified_gmt":"2023-07-26T13:23:03","slug":"frank-zane-treningovy-plan-a-strava-kulturistickej-legendy","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/frank-zane-treningovy-plan-a-strava-kulturistickej-legendy\/","title":{"rendered":"Frank Zane: tr\u00e9ningov\u00fd pl\u00e1n a strava kulturistickej 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.sk\/blog\/frank-zane-treningovy-plan-a-strava-kulturistickej-legendy\/#Zakladne_parametre\" title=\"Z\u00e1kladn\u00e9 parametre\">Z\u00e1kladn\u00e9 parametre<\/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.sk\/blog\/frank-zane-treningovy-plan-a-strava-kulturistickej-legendy\/#Obvody_v_sutaznom_obdobi\" title=\"Obvody v s\u00fa\u0165a\u017enom obdob\u00ed\">Obvody v s\u00fa\u0165a\u017enom 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.sk\/blog\/frank-zane-treningovy-plan-a-strava-kulturistickej-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.sk\/blog\/frank-zane-treningovy-plan-a-strava-kulturistickej-legendy\/#Treningovy_plan\" title=\"Tr\u00e9ningov\u00fd pl\u00e1n\">Tr\u00e9ningov\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.sk\/blog\/frank-zane-treningovy-plan-a-strava-kulturistickej-legendy\/#Zaenov_typicky_treningovy_split\" title=\"Zaenov typick\u00fd tr\u00e9ningov\u00fd split\">Zaenov typick\u00fd tr\u00e9ningov\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.sk\/blog\/frank-zane-treningovy-plan-a-strava-kulturistickej-legendy\/#Stravovaci_plan\" title=\"Stravovac\u00ed pl\u00e1n\">Stravovac\u00ed pl\u00e1n<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Frank Zane objavil kulturistiku vo veku 14 rokov, ke\u010f vo\u0161iel v strednej \u0161kole na hodinu matematiky a v\u0161imol si <strong>\u010dasopis o kulturistike<\/strong> hoden\u00fd v ko\u0161i. Pre\u0161tudoval si magaz\u00edn a onedlho na to za\u010dal cvi\u010di\u0165 v lok\u00e1lnej posil\u0148ovni. K\u00fapil si 15kg sadu jednor\u00fa\u010diek a za\u010dal tr\u00e9nova\u0165 aj doma. Od veku 14 do 17 rokov sa mu podarilo pribra\u0165 na 72kg a c\u00edtil sa skvelo, preto\u017ee videl na sebe v\u00fdsledky svojej pr\u00e1ce. Po\u010das strednej \u0161koly tr\u00e1vil Frank letn\u00e9 obdobie ako in\u0161truktor lukostrelby v skautskom t\u00e1bore.<strong> Chodil domov pe\u0161o 32km<\/strong> na v\u00edkendy a kv\u00f4li tomu, \u017ee boli jeho 25kg jednor\u00fa\u010dky v t\u00e1bore, musel ich Frank nosi\u0165 domov,&nbsp;aby mohol tr\u00e9nova\u0165. T\u00fdmto sp\u00f4sobom sa postaral o to,&nbsp;aby mu<strong> nikdy neu\u0161iel \u017eiadny tr\u00e9ning.&nbsp;<\/strong><em><span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\">\u201c<em>Prv\u00e1 s\u00fa\u0165a\u017e, ktorej som sa z\u00fa\u010dastnil bola Open Novice v Allentowne. Spolu n\u00e1s bolo 45 pretek\u00e1rov a v\u0161etci sme museli urobi\u0165 4 p\u00f3zy. Umiestnil som sa na 5. mieste, \u010do bolo pre m\u0148a ve\u013emi povzbudzuj\u00face. Bob Hoffam, ktor\u00fd ma pozoroval pri napumpovan\u00ed sa v z\u00e1kulis\u00ed pri\u0161iel ku mne a povedal: Mlad\u00fd mu\u017e, keby som mal postavu ako vy, tak by som chodil bez tri\u010dka cel\u00fd \u010das.<\/em>\u201d <\/span><em><span style=\"color: #ff6600;\">[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 roku 1980 otvoril Frank so svojou \u017eenou Christine vzdel\u00e1vacie centrum o kulturistike<strong>&nbsp;Zane Heaven<\/strong>, kde sa \u013eudia m\u00f4\u017eu dodnes u\u010di\u0165 o tomto \u017eivotnom \u0161t\u00fdle. Frankovi bol udelen\u00fd <strong>patent za vyn\u00e1lez stroja zvan\u00e9ho Leg Blaster<\/strong> a za\u010dal program zvan\u00fd <strong>Zane Experience<\/strong>, ktor\u00fd zah\u0155\u0148a &#8211; <strong>silov\u00fd tr\u00e9ning, v\u00fd\u017eivu, zvl\u00e1danie stresu a hlbok\u00fa relax\u00e1ciu.<\/strong> <em><span style=\"color: #ff6600;\">[1]<\/span><\/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-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=\"Zakladne_parametre\"><\/span>Z\u00e1kladn\u00e9 parametre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 <strong>Vek<\/strong>: 73 rokov<\/p>\n\n\n\n<p>\u2022 <strong>P\u00f4vod<\/strong>: Kingstone, Pensylv\u00e1nia<\/p>\n\n\n\n<p>\u2022<strong> V\u00fd\u0161ka<\/strong>: 175cm<\/p>\n\n\n\n<p>\u2022 <strong>S\u00fa\u0165a\u017en\u00e1 v\u00e1ha<\/strong>: 84kg<\/p>\n\n\n\n<p>\u2022 <strong>Mimosez\u00f3nna v\u00e1ha<\/strong>: 91kg<\/p>\n\n\n\n<p>\u2022 <strong>Prez\u00fdvka<\/strong>: Chemik <span style=\"color: #ff6600;\"><em>[3]<\/em><\/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_sutaznom_obdobi\"><\/span>Obvody v s\u00fa\u0165a\u017enom obdob\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ruky<\/strong>: 45,7cm<\/p>\n\n\n\n<p><strong>Krk<\/strong>: 44.5cm<\/p>\n\n\n\n<p><strong>Hrudn\u00edk<\/strong>: 132cm<\/p>\n\n\n\n<p><strong>P\u00e1s<\/strong>: 73,7cm<\/p>\n\n\n\n<p><strong>Nohy<\/strong>: 66cm<\/p>\n\n\n\n<p><strong>L\u00fdtka<\/strong>: 41,9cm<\/p>\n\n\n\n<p><strong>Z\u00e1p\u00e4stie<\/strong>: 16,5cm<\/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. miesto, prv\u00e1 trofej,vyhral ako 18 ro\u010dn\u00fd)<\/p>\n\n\n\n<p>\u2022 1965 a 1968 IFBB Mr. Universe (1.miesto)<\/p>\n\n\n\n<p>\u2022 1965 IFBB Mr. North America (1.miesto)<\/p>\n\n\n\n<p>\u2022 1966 IFBB Mr. Eastern America (1.miesto)<\/p>\n\n\n\n<p>\u2022 1966 &#8211; 1968 IFBB Mr. America (1.miesto)<\/p>\n\n\n\n<p>\u2022 1970 NABBA Amateur Mr. Universe (1.miesto)<\/p>\n\n\n\n<p>\u2022 1971 &#8211; 1972 NABBA Pro Mr. Universe ((1.miesto)<\/p>\n\n\n\n<p>\u2022 1974 a 1976 IFBB Mr. Olympia (2.miesto pod 90kg)<\/p>\n\n\n\n<p>\u2022 1977 &#8211; 1979 IFBB Mr. Olympia (1.miesto pod 90kg a asol\u00fatny v\u00ed\u0165az)<\/p>\n\n\n\n<p>\u2022 1980 IFBB Mr. Olympia (3.miesto, potom, \u010do utrpel takmer smrte\u013en\u00e9 zranenie vy\u017eaduj\u00face hospitaliz\u00e1ciu)<\/p>\n\n\n\n<p>\u2022 1982 IFBB Mr. Olympia (2.miesto)<\/p>\n\n\n\n<p>\u2022 1983 IFBB Mr. Olympia (4.miesto, po utrpen\u00ed \u010fal\u0161ieho zranenia na bicykli, ktor\u00e9 vy\u017eadovalo oper\u00e1ciu ramena kr\u00e1tko po s\u00fa\u0165a\u017ei)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V roku 1968 dosiahol Frank<strong> jeden zo svojich najv\u00e4\u010d\u0161\u00edch kulturistick\u00fdch \u00faspechov. <\/strong>Nielen, \u017ee<strong>&nbsp; tituly vyhral Mr. America a Mr. Universe, <\/strong>ale <strong>&nbsp;porazil aj 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>\u201c<em>Arnold nebol pripraven\u00fd vyhra\u0165<\/em>,\u201d<em> tvrd\u00ed Zane. \u201cBol to len ve\u013ek\u00fd nevyrysovan\u00fd chlap bez s\u00fa\u0165a\u017enej farby. Nevn\u00edmal som ho ako protivn\u00edka v s\u00fa\u0165a\u017ei. Ale Joe Weider bol v\u0161ade okolo Arnodla.\u201d \u201cU\u017e vtedy v\u0161etci vedeli, \u017ee bol predur\u010den\u00fd k ve\u013ekoleposti.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201c<em>Pr\u00e1ve ma porazilo kur\u010da s 43cm obvodom r\u00fak,\u201d povedal o \u0148om Arnold po s\u00fa\u0165a\u017ei. Zane bol o 13cm ni\u017e\u0161\u00ed a 23kg \u013eah\u0161\u00ed ako Arnold, ale bol propor\u010dne estetickej\u0161\u00ed a viac vyrysovan\u00fd. \u201cArnoldove koment\u00e1re ma nakopli ako palivo, nemohli ste zosta\u0165 na\u0148ho na\u0161tvan\u00fd. Je tak\u00fd diplomatick\u00fd.<\/em>\u201d<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V roku 1981 nepretekal na prest\u00ed\u017enej s\u00fa\u0165a\u017ei Mr. Olympia, bojkotoval po predo\u0161lej Mr. Olympii 1980, ktor\u00e1 bola pre neho kontroverzn\u00e1.&nbsp;<\/strong><\/p>\n\n\n\n<p>Arnold vyhral 6 titulov Mr. Olympia, odi\u0161iel do d\u00f4chodku pred t\u00fdm, ako <strong>Zane vyhral 3 tituly.<\/strong> Potom, v typickom obch\u00e1dzacom man\u00e9vri sa Arnold vr\u00e1til v roku 1980 a zobral so sebou siedme v\u00ed\u0165azstvo v Austr\u00e1lii, kde Zane o\u010dak\u00e1val, \u017ee z\u00edska \u0161tvrt\u00fd titul. <em><span style=\"color: #ff6600;\">[4]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na vrchole svojej kari\u00e9ry mal pravdepodobne <strong>najviac estetick\u00fa a svalnat\u00fa postavu v\u0161etk\u00fdch \u010dias.<\/strong> So svojimi \u010dist\u00fdmi l\u00edniami, efekt\u00edvnou ve\u013ekos\u0165ou a takmer dokonalou symetriou <strong>bol vrcholom fyzickej kr\u00e1sy<\/strong>, aspo\u0148 v mu\u017eskej kulturistike.<\/p>\n\n\n\n<div style=\"height:20px\" 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=\"Treningovy_plan\"><\/span>Tr\u00e9ningov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeho postava bola v\u00fdsledkom \u0165a\u017ek\u00fdch a \u013eahk\u00fdch tr\u00e9ningov.&nbsp; Na za\u010diatku kari\u00e9ry, kedy bola \u0161t\u00edhlos\u0165 jeho hlavn\u00fdm cie\u013eom, pozost\u00e1val tr\u00e9ning z<strong> \u013eahk\u00fdch v\u00e1h a vy\u0161\u0161ieho po\u010dtu opakovan\u00ed.<\/strong> To, \u010do mu ch\u00fdbalo a \u010do mu Joe Weider neust\u00e1le pripom\u00ednal, bola ve\u013ekos\u0165 svalov, ktor\u00fa je mo\u017en\u00e9 dosiahnu\u0165 len s \u0165a\u017e\u0161ou v\u00e1hou. Zane odmietol cvi\u010di\u0165 \u0165a\u017ekou v\u00e1hou, lebo sa b\u00e1l zranen\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Weiderovi sa podarilo prehovori\u0165 Zanea v roku 1977, kedy zmenil svoj tr\u00e9ning v r\u00e1mci pr\u00edpravy na pr\u00edslu\u0161n\u00fd ro\u010dn\u00edk <strong>Mr. Olympia.<\/strong>&nbsp;Jeho tr\u00e9ning sa po\u010das tejto doby skladal z 3 a\u017e 4 cvikov po 3 sety pre v\u00e4\u010d\u0161inu svalov\u00fdch parti\u00ed. Bola to pre neho men\u0161ia intenzita, ne\u017e ak\u00fa bol zvyknut\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e4\u010d\u0161ina setov bola v rozmedz\u00ed<strong> 8 a\u017e 12 opakovan\u00ed<\/strong>, s v\u00fdnimkou l\u00fdtok a bru\u0161n\u00fdch svalov, ktor\u00e9 na\u010falej cvi\u010dil s vy\u0161\u0161\u00edm po\u010dtom opakovan\u00ed. Ako v\u00fdsledok dodal zna\u010dn\u00fa ve\u013ekos\u0165 svojej postave a z\u00edskal jeho prv\u00fd z troch titulov 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 sp\u00f4sob ako m\u00f4\u017eete nabra\u0165 svalov\u00fa hmotu je pomocou \u0165a\u017ek\u00fdch v\u00e1h<\/em>,\u201d<em> povedal po svojom v\u00ed\u0165azstve v 1977.<\/em><\/p>\n\n\n\n<p>Bohu\u017eia\u013e, Zaenov\u00e9 obavy z \u0165a\u017ek\u00e9ho tr\u00e9ningu boli nakoniec opr\u00e1vnen\u00e9, ke\u010f\u017ee jeho ramen\u00e1, kolen\u00e1 a spodn\u00e1 \u010das\u0165 chrbta trpeli.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201c<em>Pou\u017e\u00edvanie nespr\u00e1vnej formy cviku s pou\u017eit\u00edm \u0165a\u017ekej v\u00e1hy zdvojn\u00e1sob\u00ed \u0161ancu zranenia.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zranenie nebolo jedin\u00fdm d\u00f4vodom, pre\u010do sa Zane vyh\u00fdbal <strong>extr\u00e9mnemu za\u0165a\u017eeniu<\/strong>. Jeho tr\u00e9ningov\u00fd pr\u00edstup bol zalo\u017een\u00fd na idei, \u017ee<strong> \u0165a\u017ek\u00e1 v\u00e1ha nie je potrebn\u00e1, ak dok\u00e1\u017eete nasmerova\u0165 va\u0161e s\u00fastredenie do svalov, ktor\u00e9 precvi\u010dujete.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201c<em>Po\u010das tr\u00e9ningu zatvor\u00edm vo svojej mysli v\u0161etko s v\u00fdnimkou svalu, ktor\u00fd precvi\u010dujem. Larry Scott mi raz povedal, \u017ee prec\u00edtenie pohybu je hlavn\u00e1 vec v tr\u00e9ningu. Nem\u00f4\u017eem izolova\u0165 ur\u010dit\u00fa oblas\u0165 pou\u017e\u00edvan\u00edm obrovsk\u00fdch v\u00e1h rovnako ne\u017e s miernymi v\u00e1hami&#8230;v\u0161etko, \u010do potrebujete, je trval\u00e9 \u00fasilie vedomia!\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=\"Zaenov_typicky_treningovy_split\"><\/span>Zaenov typick\u00fd tr\u00e9ningov\u00fd split<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u2022 Pondelok r\u00e1no<\/strong> &#8211; Kvadricepsy, L\u00fdtka<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Pondelok ve\u010der<\/strong> &#8211; Ramen\u00e1, Biceps, Predlaktie a Brucho<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Utorok r\u00e1no<\/strong> &#8211; Chrb\u00e1t<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Utorok ve\u010der<\/strong> &#8211; Prsia, Triceps, Brucho<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Streda r\u00e1no<\/strong> &#8211; Kvadricepsy, L\u00fdtka<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 \u0160tvrtok r\u00e1no<\/strong> &#8211; Chrb\u00e1t<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 \u0160tvrtok ve\u010der<\/strong> &#8211; Ramen\u00e1, Biceps, Predlaktie a Brucho<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Piatok r\u00e1no<\/strong> &#8211; Kvadricepsy, L\u00fdtka<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Piatok ve\u010der<\/strong> &#8211; Prsia, Triceps, Brucho <em><span style=\"color: #ff6600;\">[5]<\/span><\/em><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48508,98443\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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\">Ni\u017e\u0161ie n\u00e1jdete dva tr\u00e9ningy, ktor\u00e9 Zane pou\u017e\u00edval v pr\u00edprave pre 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\">August 16, 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><strong>Cvik<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sety<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Opakovania<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ramen\u00e1<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/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\u017eovanie s jednor\u00fa\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\u017eovanie s jednor\u00fa\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\">Predpa\u017eovanie s jednor\u00fa\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\u017eovanie jednou rukou na kladke<\/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\">   <\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pr\u00ed\u0165ahy kolien na hrazde<\/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\">Zkracova\u010dky na negat\u00edvne naklonenej lavi\u010dke<\/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\">Predno\u017eovanie na hrazde<\/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\">Skracova\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\">Skracova\u010dky na hornej kladke jednoru\u010dne<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;3<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 na stranu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hyperextenzia<\/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 J\u00fal 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\u00fd tr\u00e9ning <span style=\"color: #ff6600;\">[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><strong>Cvik<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sety<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Opakovania<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Prsia<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench Press s jednor\u00fa\u010dkami na naklonenej lavi\u010dke (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\">Bench Press s obojru\u010dnou \u010dinkou na naklonenej lavi\u010dke (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\u017eovanie s jednor\u00fa\u010dkami&nbsp;<\/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 jednor\u00fa\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\">   <\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench Press s obojru\u010dnou \u010dinkou (\u00fazky \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 jednor\u00fa\u010dkou za hlavu&nbsp;<\/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 s\u0165ahovanie hornej kladky&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\">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><span style=\"text-align: left;\">\u201cV\u00e1ha na mojich tr\u00e9ningoch z\u00e1le\u017eala od toho, ako som sa v dan\u00fd moment c\u00edtil. Povedzme, \u017ee som robil Bench Press s jednor\u00fa\u010dkami. Hne\u010f prv\u00fd set za\u010dnem s 27kg po 12 opakovan\u00ed, potom 32 a\u017e 36kg po 11 opakovan\u00ed. V\u00e1ha pri nasleduj\u00facom sete z\u00e1le\u017e\u00ed od toho ak\u00fd pocit som mal s 36kg. Bu\u010f ostanem pri 36kg a urob\u00edm p\u00e1r setov naviac, alebo pou\u017eijem 38 a\u017e 40kg jednor\u00fa\u010dky. V\u0161etko to z\u00e1le\u017e\u00ed na tom<\/span><span style=\"text-align: left;\">, <\/span><span style=\"text-align: left;\">ako sa c\u00edtim. Ak som pripraven\u00fd na nov\u00fa v\u00e1hu, potom sa to proste stane.\u201d <\/span><span style=\"color: #ff6600;\">[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>\u201cV\u017edy som mal obmedzen\u00e9 mno\u017estvo sacharidov. <strong>Pr\u00edjem sacharidov som mal v\u017edy ni\u017e\u0161\u00ed ako pr\u00edjem bielkov\u00edn.<\/strong> Ak som potreboval povzbudenie, ako napr\u00edklad, ke\u010f som nedosiahol dostato\u010dn\u00e9 prekrvenie (napumpovanie) po\u010das tr\u00e9ningu, jedol som viac sacharidov. V\u0161eobecne som fungoval na 4 d\u0148ov\u00fdch cykloch. <strong>Tri dni som mal n\u00edzkosacharidov\u00e9 a nasleduj\u00faci \u0161tvrt\u00fd de\u0148 som jedol viac sacharidov.<\/strong>&nbsp;Ke\u010f som tr\u00e9noval, nikdy som ne\u0161iel nad 3000 kal\u00f3ri\u00ed za de\u0148. V\u0161eobecne som dodr\u017eiaval <strong>pr\u00edjem kal\u00f3ri\u00ed medzi 2000 a 3000 za de\u0148.<\/strong> Nerobil som radik\u00e1lne zmeny v strave. Mysl\u00edm si, \u017ee je to najv\u00e4\u010d\u0161ia chyba, preto\u017ee to vpl\u00fdva na v\u00e1s sp\u00f4sobmi, ktor\u00e9 v\u00f4bec nie s\u00fa pre va\u0161e telo zn\u00e1me.\u201d <em><span style=\"color: #ff6600;\">[8]<\/span><\/em><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>\u201cPredpokladajme, \u017ee som bol na n\u00edzko sacharidovej di\u00e9te mesiac pred s\u00fa\u0165a\u017eou. Teraz budem 5 dn\u00ed \u00faplne bez sacharidov. V 6-ty de\u0148 budem mo\u017eno fyzicky vy\u010derpan\u00fd, tak\u017ee \u010do m\u00f4\u017eem urobi\u0165 je hne\u010f po prebuden\u00ed naplni\u0165 telo sacharidmi. M\u00f4\u017eem si da\u0165 pe\u010den\u00e9 zemiaky, pravdepodobne pred t\u00fdm, ne\u017e p\u00f4jdem tr\u00e9nova\u0165. Toto naplnenie by mi malo vysta\u010di\u0165 na \u010fal\u0161\u00edch p\u00e1r dn\u00ed. Po\u010das t\u00fdchto p\u00e1r dn\u00ed si dok\u00e1\u017eem udr\u017ea\u0165 svoju energiu takmer bez pou\u017eitia sacharidov, <strong style=\"color: #339966;\"><span style=\"color: #000000;\">v\u010faka zv\u00fd\u0161en\u00e9mu pr\u00edjmu tukov.<\/span> <a href=\"https:\/\/gymbeam.sk\/komplexne-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Aminokyseliny<\/a> <\/strong>a doplnky na podporu pe\u010dene v\u00e1m pom\u00f4\u017eu dosta\u0165 sa cez dni bez sacharidov.\u201d<span style=\"color: #339966;\"> <span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cVe\u013ea som sa spoliehal na pred tr\u00e9ningov\u00e9 jedlo. <strong>Pred tr\u00e9ningom som mal st\u00e1le bielkoviny aj sacharidy.<\/strong> Po tr\u00e9ningu som relaxoval a ob\u010das som jedol a\u017e o p\u00e1r hod\u00edn nesk\u00f4r. Z\u00e1le\u017ealo na tom, ak\u00fd n\u00e1ro\u010dn\u00fd bol m\u00f4j tr\u00e9ning. Ke\u010f som dostal hlad, jednoducho som sa najedol. Zvy\u010dajne bol moj\u00edm prv\u00fdm jedlom po tr\u00e9ningu <strong><a title=\"Prote\u00edn\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednov\u00fd n\u00e1poj<\/a> &#8211; nejak\u00fd druh zmesi bielkov\u00edn a sacharidov.<\/strong>\u201d <span style=\"color: #339966;\">&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/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-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>Napriek skuto\u010dnosti, \u017ee u\u017e pre\u0161li tri desa\u0165ro\u010dia od Zaenovho posledn\u00e9ho<strong> v\u00ed\u0165azstva na Mr. Olympia<\/strong>, ost\u00e1va<strong> jeho postava nad\u010dasov\u00e1 a&nbsp; re\u0161pektovan\u00e1 fan\u00fa\u0161ikmi kulturistiky dodnes.<\/strong> Jeho meno sa st\u00e1le objavuje ako <strong>referencia v diskusi\u00e1ch medzi fan\u00fa\u0161ikmi kulturistiky pri ot\u00e1zke ide\u00e1lnej postavy.<\/strong> Dokonca aj <strong>jeho filozofia tr\u00e9ningu,zameran\u00e1 na my\u0161lienky zachovania celostn\u00e9ho spojenia mys\u013eou a telom je modelom<\/strong>, s ktor\u00fdm s\u00fa porovn\u00e1van\u00e9 \u010fal\u0161ie tr\u00e9ningov\u00e9 filozofie. <em><span style=\"color: #ff6600;\">[9]<\/span><\/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\"><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 and 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\u017eovan\u00fd za najestetickej\u0161ieho kulturistu doteraz. Pozrite si tr\u00e9ningov\u00fd a jed\u00e1lny pl\u00e1n s ktor\u00fdm porazil velik\u00e1nov ako Arnold Schwarznegger.<\/p>\n","protected":false},"author":25,"featured_media":241696,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7792],"tags":[6074,6057,6167],"filter_section":[],"filter_attribute":[13041],"class_list":{"0":"post-241830","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-rast-svalovej-hmoty","10":"tag-znami-sportovci","11":"filter_attribute-sportovci","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>Frank Zane: tr\u00e9ningov\u00fd pl\u00e1n a strava kulturistickej legendy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Frank Zane je pova\u017eovan\u00fd za najestetickej\u0161ieho kulturistu doteraz. 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