{"id":281864,"date":"2021-07-23T12:23:06","date_gmt":"2021-07-23T10:23:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=281864"},"modified":"2023-08-29T10:31:55","modified_gmt":"2023-08-29T08:31:55","slug":"c-t-fletcher-edzesterv-taplalkozas-palyafutas","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/c-t-fletcher-edzesterv-taplalkozas-palyafutas\/","title":{"rendered":"C.T. Fletcher: edz\u00e9sterv, t\u00e1pl\u00e1lkoz\u00e1s, p\u00e1lyafut\u00e1s"},"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.hu\/blog\/c-t-fletcher-edzesterv-taplalkozas-palyafutas\/#CT_Fletcher_tortenete\" title=\"C.T. Fletcher t\u00f6rt\u00e9nete\">C.T. Fletcher t\u00f6rt\u00e9nete<\/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.hu\/blog\/c-t-fletcher-edzesterv-taplalkozas-palyafutas\/#Fletcher_edzes-filozofiaja\" title=\"Fletcher edz\u00e9s-filoz\u00f3fi\u00e1ja\">Fletcher edz\u00e9s-filoz\u00f3fi\u00e1ja<\/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.hu\/blog\/c-t-fletcher-edzesterv-taplalkozas-palyafutas\/#Edzesterv\" title=\"Edz\u00e9sterv\">Edz\u00e9sterv<\/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.hu\/blog\/c-t-fletcher-edzesterv-taplalkozas-palyafutas\/#Taplalkozas\" title=\"T\u00e1pl\u00e1lkoz\u00e1s\">T\u00e1pl\u00e1lkoz\u00e1s<\/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.hu\/blog\/c-t-fletcher-edzesterv-taplalkozas-palyafutas\/#Fletcher_tizparancsolata_az_izomtomeg_noveleshez\" title=\"Fletcher t\u00edzparancsolata az&nbsp;izomt\u00f6meg n\u00f6vel\u00e9shez\">Fletcher t\u00edzparancsolata az&nbsp;izomt\u00f6meg n\u00f6vel\u00e9shez<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Adatok:<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>\u2022 Kor:&nbsp;<\/strong>56 <\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>\u2022 Sz\u00e1rmaz\u00e1si hely<\/strong>:&nbsp;Pine Bluff, Arkansas, USA <\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>\u2022 Tests\u00faly: <\/strong>113 kg <\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>\u2022 Test\u00e9p\u00edt\u00e9ssel foglalkozik:<\/strong> 35 \u00e9ve <\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>\u2022 Maxim\u00e1lis s\u00falyok:<\/strong> Bench Press: 320 kg \/ Guggol\u00e1s: 329 kg \/ Bicepsz k\u00e9tkezes s\u00falyz\u00f3val 102kg <\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>\u2022 Kevdenc gyakorlatok:<\/strong> K\u00e9tkezes bicepsz csig\u00e1n, Bicepsz egykezes s\u00falyz\u00f3val vagy francia r\u00faddal Scott padon, Bicepsz egykezes s\u00falyz\u00f3kkal \u00fclve.<\/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=\"CT_Fletcher_tortenete\"><\/span>C.T. Fletcher t\u00f6rt\u00e9nete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A sz\u00fclet\u00e9se ut\u00e1n egy \u00e9vvel a csal\u00e1dja a Kaliforni\u00e1ban tal\u00e1lhat\u00f3 Compton v\u00e1rosba k\u00f6lt\u00f6z\u00f6tt. Szigor\u00fa, vall\u00e1sos k\u00f6rnyezetben n\u0151tt fel, az \u00e9desapja <strong>gyakran megb\u00fcntette<\/strong>. A vall\u00e1sos neveltet\u00e9s ellen\u00e9re a comptoni utcai geng tagja lett, emiatt hosszabb id\u0151re jav\u00edt\u00f3int\u00e9zetbe ker\u00fclt. <strong>Ez a kem\u00e9ny m\u00falt volt az, ami motiv\u00e1lta \u0151t<\/strong>, amikor elkezdett edzeni. K\u00e9s\u0151bb \u00fajra elk\u00f6lt\u00f6ztek, ez\u00fattal a kaliforniai Lakewood-ba, ahol Fletcher apja v\u00e1s\u00e1rolt mag\u00e1nak egy saj\u00e1t templomot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha azt mondjuk, hogy Fletcher szigor\u00faan volt nevelve, akkor t\u00fal enyh\u00e9n fejezz\u00fck ki magunkat, ugyanis \u0151 \u00e9s a b\u00e1tyja nem csak egyszer\u0171en kikaptak, ha valami rosszat tettek, hanem <strong>komoly<\/strong> <strong>fizikai b\u00e1ntalmaz\u00e1st<\/strong> kellett elszenvedni\u00fck. Hihetetlen nagy szigor \u00e9s <strong>kem\u00e9ny b\u00fcntet\u00e9sek <\/strong>jellemezt\u00e9k a mindennapjaikat. Gyerekk\u00e9nt csak ezt a fajta \u00e9letet tudt\u00e1k megtapasztalni. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;szigor\u00fa nevel\u00e9s <strong>k\u00f6vetkezt\u00e9ben<\/strong> nagyon <strong>kitart\u00f3<\/strong> lett, \u00edgy k\u00e9pes volt fel\u00e9p\u00edteni egy val\u00f3ban sz\u00e9p test\u00e9p\u00edt\u0151 karriert. <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>1977-ben, 18 \u00e9ves kor\u00e1ban, be\u00e1llt az Egyes\u00fclt \u00c1llamok hadsereg\u00e9be. N\u00e9metorsz\u00e1gban helyezt\u00e9k \u0151t el. Itt kezdett el \u00e9rdekl\u0151dni a&nbsp;k\u00fcl\u00f6nb\u00f6z\u0151 <strong>harcm\u0171v\u00e9szetek<\/strong> ir\u00e1nt. K\u00e9t \u00e9vvel k\u00e9s\u0151bb karat\u00e9ra kezdett j\u00e1rni, siker\u00fclt m\u00e1sodik szint\u0171 fekete \u00f6vet szereznie. Bruce Lee volt az egyik p\u00e9ldak\u00e9pe, tov\u00e1bb\u00e1 <strong>Muhammad Ali<\/strong> volt az, akire a legink\u00e1bb feln\u00e9zett. Miut\u00e1n Fletcher befejezte a hadseregben val\u00f3 szolg\u00e1latot, t\u00f6bb munkahelyen is megpr\u00f3b\u00e1lt elhelyezkedni, v\u00e9g\u00fcl pedig egy <strong>post\u00e1n<\/strong> k\u00f6t\u00f6tt ki. Az 1980-as \u00e9v \u00f3ri\u00e1si v\u00e1ltoz\u00e1st hozott Fletcher \u00e9let\u00e9ben. Nagyon <strong>megtetszett neki az er\u0151s\u00edt\u00e9s<\/strong>, hetente 7-szer edzett. Az er\u0151s\u00edt\u00e9s volt a szenved\u00e9lye, a mindene. A kezdetekben test\u00e9p\u00edt\u0151 szeretett volna lenni. <em>\u201c<\/em><em>\u00c9n akartam lenni az kiba<\/em><em>*<\/em><em> f\u00e9rfi, akinek a legjobban ki vannak form\u00e1lva a term\u00e9szetes m\u00f3don fel\u00e9p\u00edtett izmai.<\/em><em>\u201d<\/em> Miut\u00e1n a teste fejl\u0151d\u00e9snek indult, t\u00f6bb <strong>test\u00e9p\u00edt\u0151 versenyen<\/strong> is r\u00e9szt vett. A 90-es \u00e9vek derek\u00e1n egy k\u00f6vetkez\u0151 dolog kezdte el foglalkoztatni, m\u00e9gpedig a&nbsp; <strong>powerlifting<\/strong>, vagyis az er\u0151emel\u00e9s. <em>\u201c<\/em><em>A legnagyobb, leger\u0151sebb, \u00e9s a legkem\u00e9nyebb akartam lenni, \u00e9n akartam lenni a legjobb er\u0151emel\u0151 ezen a F\u00f6d\u00f6n<\/em>.<em>\u201d<\/em> Az \u00e9trendje f\u0151leg <strong>gyors\u00e9ttermi kaj\u00e1kb\u00f3l<\/strong> \u00e1llt, az evett, amit csak akart. <strong>T\u00f6bb h\u00e1rmas versenyt is megnyert<\/strong>, \u00e9s igaz\u00e1n nagy h\u00edrn\u00e9vre tett szert.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>1995-ben feles\u00e9g\u00fcl vette az egyik koll\u00e9gan\u0151j\u00e9t, ugyanazon a post\u00e1n dolgoztak. <strong>H\u00e9t gyermeket<\/strong> neveltek fel egy\u00fctt. A rengeteg fast food <strong>jelent\u0151s hat\u00e1st gyakorolt<\/strong> Fletcher eg\u00e9szs\u00e9gi \u00e1llapot\u00e1ra. Sokan \u00fagy gondolj\u00e1k, hogy a szteroidok okoznak jelent\u0151s eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat, Fletcher viszont tudta, hogy az \u0151 eset\u00e9ben az volt a gond, hogy 20 \u00e9ven \u00e1t \u00e9lt gyors\u00e9ttermi kaj\u00e1n, <strong>naponta 7-szer, vagy ak\u00e1r 8-szor is evett a McDonald&#8217;s-ban<\/strong>.<span style=\"color: #ff6600;\"> <em>[2]<\/em> <\/span>Az orvosai figyelmeztett\u00e9k, hogy ez az \u00e9letm\u00f3d nem kedvez a v\u00e9rnyom\u00e1s\u00e1nak, ami m\u00e1r egy\u00e9bk\u00e9nt is magas volt. <em>\u201c<\/em><em>Akkoriban nem t\u00f6r\u0151dtem ezzel a probl\u00e9m\u00e1val, nem t\u00f6rtem rajta a fejem, hiszen k\u00e9pes voltam er\u0151s\u00f6dni \u00e9s fejl\u0151dni<\/em>.<em>\u201d<\/em><span style=\"color: #ff6600;\"> <em>[1]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amikor az utols\u00f3 h\u00e1rmas verseny\u00e9re k\u00e9sz\u00fclt, CT <strong>sz\u00edve elkezdett rakonc\u00e1tlankodni<\/strong>. <em>\u201c<\/em><em>Elmes\u00e9ltem az orvosoknak, hogy mit is kell pontosan csin\u00e1lnom egy versenyen. \u0150k erre azt v\u00e1laszolt\u00e1k, hogy a nagy s\u00falyokhoz sz\u00fcks\u00e9ges \u00f3ri\u00e1si er\u0151fesz\u00edt\u00e9s k\u00f6vetkezt\u00e9ben az aorta billenyt\u0171m elszakadhat, \u00e9s meghalok. \u00c9rtetlen\u00fcl n\u00e9ztek r\u00e1m, \u00e9s azt k\u00e9rdezt\u00e9k, hogy \u00e9rtem-e, amit mondanak. Meghalhatsz! \u00c9n erre azt feleltem, hogy igen, k*rva j\u00f3 lehet meghalni bench press k\u00f6zben, \u00e9letem legnagyobb verseny\u00e9n, a legnehezebb s\u00fallyal pr\u00f3b\u00e1lkozva!\u201d <span style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amikor Fletcher 42 \u00e9ves lett, az orvosa kijelentette, hogy a v\u00e9rnyom\u00e1sa m\u00e1r <strong>\u00e9letvesz\u00e9lyes<\/strong>. A mindennapi kem\u00e9ny munka nem kedvezett ennek az \u00e1llapotnak. H\u00e1rom \u00e9vvel k\u00e9s\u0151bb kapott az \u00e9lett\u0151l egy nagy pofont. 2004. m\u00e1jus 26-\u00e1n elhunyt az \u00e9desanyja, <strong>a legnagyobb p\u00e9ldak\u00e9pe<\/strong>. Egy \u00e9vre r\u00e1 Fletcher eg\u00e9szs\u00e9g\u00fcgyi \u00e1llapota sokat romlott. 2005. m\u00e1jus 20-\u00e1n a Long Beach k\u00f3rh\u00e1zb\u00f3l az UCI Medical Center-be sz\u00e1ll\u00edtott\u00e1k \u00e1t, ahol <strong>s\u00fcrg\u0151s sz\u00edvm\u0171t\u00e9tet kellett v\u00e9grehajtani rajta<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201c<\/em><em>K\u00e9s\u0151bb az egyik orvos el\u00e1rulta, hogy a sz\u00edvem a m\u0171t\u00e9t sor\u00e1n h\u00e1romszor is meg\u00e1llt. A beavatkoz\u00e1s ut\u00e1n sok\u00e1ig voltam k\u00f3rh\u00e1zban, a l\u00e1badoz\u00e1s hossz\u00fa h\u00f3napokig tartott. Gyenge voltam, teljesen elvesztettem az izomzatomat. \u201d <\/em><\/p>\n\n\n\n<p><em>\u201c<\/em><em>Meg\u00e9rtettem, hogy kaptam m\u00e9g egy es\u00e9lyt, \u00e9s \u00e1tt\u00e9rtem az eg\u00e9szs\u00e9ges \u00e9letm\u00f3dra<\/em>.<em> \u201d<\/em><\/p>\n\n\n\n<p><em>&nbsp;\u201c<\/em><em>A m\u0171t\u00e9t ut\u00e1n elvesztettem a munk\u00e1mat, pedig t\u00f6bb mint 30 \u00e9vig dolgoztam azon a post\u00e1n. Elvesztettem a munk\u00e1mat, az otthonomat, mindenemet elvesztettem. \u00dagy \u00e9reztem magam, mint egy j\u00f6ttment, munkan\u00e9lk\u00fcli, hontalan. \u201d <span style=\"color: #ff6600;\">[4]<\/span><\/em><\/p>\n\n\n\n<p><em>\u201c<\/em><em>\u00c1ld\u00e1sk\u00e9nt fogtam fel, hogy \u00fajra r\u00e9szt vehetek test\u00e9p\u00edt\u0151 versenyeken, \u00e9s n\u00e9ha-n\u00e9ha elnyerhetek valamilyen c\u00edmet<\/em>. <em>\u201d<\/em><\/p>\n\n\n\n<p><em>\u201c<\/em><em>Az a l\u00e9nyeg, hogy nem dobtam el az \u00e9lett\u0151l kapott aj\u00e1nd\u00e9kot. Az \u00e9letet v\u00e1lasztottam \u00e9s harcolni akartam a boldogs\u00e1g\u00e9rt \u00e9s a v\u00e1gyaim\u00e9rt. A p\u00e1ly\u00e1m sor\u00e1n m\u00e1soknak is \u00e1t tudtam adni ezt a lelkesed\u00e9st. \u00d6r\u00f6mmel t\u00f6lt\u00f6tt el, hogy m\u00e1soknak is seg\u00edthettem felfedezni a benn\u00fck rejl\u0151 tehets\u00e9get<\/em><em>!<\/em> <em>\u201d<\/em><\/p>\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=\"Fletcher_edzes-filozofiaja\"><\/span>Fletcher edz\u00e9s-filoz\u00f3fi\u00e1ja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sokan az internetr\u0151l vagy k\u00f6nyvekb\u0151l pr\u00f3b\u00e1lnak inform\u00e1ci\u00f3t gy\u0171jteni a <strong>j\u00f3 edz\u00e9sterv elk\u00e9sz\u00edt\u00e9s\u00e9hez,<\/strong> esetleg k\u00fcl\u00f6nb\u00f6z\u0151 k\u00e9pleteket alkalmaznak az edz\u00e9s fel\u00e9p\u00edt\u00e9s\u00e9hez. CT viszont <strong>\u00f6szt\u00f6n\u00f6sen edz<\/strong>, \u00e9s elmondhatjuk, hogy m\u00e1r 35 \u00e9ve folyamatosan fejl\u0151dik. <strong>\u0150 annyi ism\u00e9tl\u00e9st v\u00e9gez, amennyit b\u00edr<\/strong>. A gyakorlatsoroknak \u00e9s az ism\u00e9tl\u00e9ssz\u00e1moknak nem tulajdon\u00edt nagy jelent\u0151s\u00e9get. M\u00e1sokat is arra biztat, hogy <strong>hagyjanak fel a renddel<\/strong>. M\u00e1sok szerint Fletcher st\u00edlusa <strong>t\u00fal extr\u00e9m \u00e9s mazochista<\/strong>, de \u0151 ink\u00e1bb <strong>&#8220;<\/strong><strong>nem k\u00e9sz\u00edtek edz\u00e9stervet m\u00f3dszernek&#8221;<\/strong> nevezi a dolgot. <em>\u201c<\/em><em>Csak ez van, semmi m\u00e1s, nincs m\u00e1s lehet\u0151s\u00e9ged, nincs semmif\u00e9le B terv, csak ez az egy k*rva \u00fat van!\u201d <\/em><\/p>\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-left\"><em>\u201c<\/em><em>Kimer\u00fclten kell kil\u00e9pned az edz\u0151teremb\u0151l.&nbsp; Az a j\u00f3, ha nehezedre esik elv\u00e1nszorogni a kocsidig.\u201d&nbsp; <\/em>Fletcher az <strong>OMW edz\u00e9seket<\/strong>, vagyis az egy gyakorlatos edz\u00e9seket kedveli. Ha guggol\u00e1sokat szeretne v\u00e9gezni, akkor a l\u00e1b edz\u00e9s alatt csup\u00e1n ezt az egy gyakorlatot alkalmazza. Teh\u00e1t azt a gyakorlatot csin\u00e1lja, <strong>amelyikhez \u00e9ppen kedve van<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201c<\/em><em>Ha arr\u00f3l k\u00e9rdeznek, hogy hogyan tudn\u00e1m jellemezni az edz\u00e9sm\u00f3dszeremet, egyszer\u0171en csak annyit mondok: pr\u00f3b\u00e1lj\u00e1k ki. Soha ne \u00edt\u00e9lkezz\u00fcnk valami felett an\u00e9lk\u00fcl, hogy kipr\u00f3b\u00e1ltuk volna azt, ak\u00e1rmilyen nagy \u0151r\u00fclts\u00e9gnek is hangzik a dolog. A&nbsp;legrosszabb ami t\u00f6rt\u00e9nhet az csup\u00e1n annyi, hogy t\u00e9nyleg meggy\u0151z\u0151d\u00fcnk arr\u00f3l, hogy a dolog \u00e9rtelmetlen. Viszont az is meglehet, hogy egy \u00e9rt\u00e9kes inform\u00e1ci\u00f3val b\u0151v\u00edtj\u00fck ki az edz\u00e9sekr\u0151l sz\u00f3l\u00f3 ismereteinket.<\/em><em> \u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fletcher azt vallja, hogy az <strong>izmokat<\/strong>&nbsp;kem\u00e9ny munk\u00e1val, f\u00e1jdalommal kell \u00e9p\u00edteni, nem pedig szteroidok seg\u00edts\u00e9g\u00e9vel. CT a&nbsp;n\u00e1la j\u00f3val fiatalabb sportol\u00f3kkal szokta \u00f6sszehasonl\u00edtani a&nbsp;saj\u00e1t teljes\u00edtm\u00e9ny\u00e9t, \u00e9s \u00e1ltal\u00e1ban jobban teljes\u00edt, legyen sz\u00f3 bicepszr\u0151l, guggol\u00e1sokr\u00f3l, vagy bench press-r\u0151l. A&nbsp;YouTube vide\u00f3kon kereszt\u00fcl azt \u00fczeni, hogy <em>\u201c<\/em><em>csin\u00e1ld teljes er\u0151bedob\u00e1ssal, vagy ink\u00e1bb el se kezdd<\/em><em>\u201d<\/em><em>. <\/em>Fletcher <strong>szenved\u00e9lyesen \u00e9s nyersen edz<\/strong>, nem is nagyon tal\u00e1lunk m\u00e1s hasonl\u00f3 vide\u00f3kat. Az \u0151 vide\u00f3i arra <strong>serkentik az embert, hogy sz\u00f3 szerint szakadjon sz\u00e9t<\/strong>. <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>56 \u00e9vesen m\u00e1r nem veszt r\u00e9szt versenyeken, viszont nagyon v\u00e1llalkoz\u00f3 szellem\u0171, \u00e9s <strong>ugyanolyan b\u00e1tor, mint amilyen fiatalon is volt<\/strong>. <em>\u201c<\/em><em>Am\u00edg m\u00e1s korombeli egyszer\u0171en csak elfogadja, hogy a teste, az izmai, \u00e9s a bels\u0151 szervei el\u00f6regszenek, \u00e9n nem adom fel, harcolni fogok. Az Iron Addicts (a csapata) szerint sza*<\/em><em>juk le azt, ami \u00e1tlagos! \u201c<\/em> <strong>Megnyitotta a saj\u00e1t edz\u0151term\u00e9t<\/strong>, amely az Iron Addicts Gym nevet viseli, valamint egy\u00fcttm\u0171k\u00f6dik az iSatori v\u00e1llalattal (egy teljes t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151-csal\u00e1dot fejlesztett ki). Fletcher tov\u00e1bbra is megmondja a frank\u00f3t \u00e9s arra sarkall, hogy <strong>l\u00e9pj\u00fck \u00e1t a korl\u00e1tokat<\/strong>. <em>\u201cCsak azok a korl\u00e1tok l\u00e9teznek, amelyeket mi magunk \u00e1ll\u00edtunk fel\u201d, <\/em>mondja Fletcher.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;kaliforniai Signal Hillben tal\u00e1lhat\u00f3 Iron Addicts edz\u0151terem <strong>hivatalosan ezen az \u00e9ven ny\u00edlt<\/strong>. Ez volt Fletcher els\u0151 edz\u0151terme. Jelenleg m\u00e1r Los Angelesben is van egy, valamint nemsok\u00e1ra Miamiban is nyitni fog egy k\u00f6vetkez\u0151t.<span style=\"color: #ff6600;\"> <em>[1]<\/em><\/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=\"Edzesterv\"><\/span>Edz\u00e9sterv<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9sei a mai napig ink\u00e1bb powerlifting st\u00edlus\u00faak. A test\u00e9p\u00edt\u0151 elemekkel egy\u00fctt meglep\u0151en hat\u00e1sos, <strong>kiv\u00e1l\u00f3an er\u0151s\u00edt<\/strong>. <span style=\"color: #ff6600;\"><em>[2]<\/em><\/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<p><strong>V\u00e1llak:<\/strong><\/p>\n\n\n\n<p>\u2022 Oldalemel\u00e9s egykezes s\u00falyz\u00f3kkal <\/p>\n\n\n\n<p>\u2022 Felnyom\u00e1s egykezes s\u00falyz\u00f3kkal \u00fclve <\/p>\n\n\n\n<p>\u2022 Felnyom\u00e1s fej m\u00f6g\u00f6tt Smith padon \u00fclve<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Mellkas:<\/strong><\/p>\n\n\n\n<p>\u2022 Bench press Smith padon <\/p>\n\n\n\n<p>\u2022 Fekv\u0151t\u00e1masz <\/p>\n\n\n\n<p>\u2022 Bench press k\u00e9tkezes s\u00falyz\u00f3val vagy egykezes s\u00falyz\u00f3kkal egyenes padon <\/p>\n\n\n\n<p>\u2022 Bench press pozit\u00edv padon k\u00e9tkezes s\u00falyz\u00f3val<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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<p><strong>Bicepsz:<\/strong><\/p>\n\n\n\n<p>\u2022 K\u00e9tkezes bicepsz als\u00f3 csig\u00e1n: 10 gyakorlatsor 10 ism\u00e9tl\u00e9ssel <\/p>\n\n\n\n<p>\u2022 Bicepsz egykezes s\u00falyz\u00f3val Scott padon: 2 gyakorlatsor kimer\u00fcl\u00e9sig <\/p>\n\n\n\n<p>\u2022 Bicepsz egykezes s\u00falyz\u00f3kkal \u00fclve: 2 gyakorlatsor kimer\u00fcl\u00e9sig <\/p>\n\n\n\n<p>\u2022 H\u00faz\u00f3dzkod\u00e1s als\u00f3 fog\u00e1ssal: 1 gyakorlatsor 30 ism\u00e9tl\u00e9ssel<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>H\u00e1t:<\/strong><\/p>\n\n\n\n<p>\u2022 T-rudas evez\u00e9s <\/p>\n\n\n\n<p>\u2022 Cs\u00edp\u0151h\u00f6z h\u00faz\u00e1s egykezes s\u00falyz\u00f3val <\/p>\n\n\n\n<p>\u2022 H\u00faz\u00f3dzkod\u00e1s <\/p>\n\n\n\n<p>\u2022 Deadlift <\/p>\n\n\n\n<p>\u2022 Mellhez h\u00faz\u00e1s fels\u0151 csig\u00e1n sz\u00e9les fog\u00e1ssal<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Tricepsz:<\/strong><\/p>\n\n\n\n<p>\u2022 Tricepsz leh\u00faz\u00e1s fels\u0151 csig\u00e1n fels\u0151 fog\u00e1ssal: 10 gyakorlatsor 10 ism\u00e9tl\u00e9ssel <\/p>\n\n\n\n<p>\u2022 K\u00e9tkezes tricepsz egykezes s\u00falyz\u00f3val \u00fclve: 4 gyakorlatsor kimer\u00fcl\u00e9sig <\/p>\n\n\n\n<p>\u2022 Kick-back egykezes s\u00falyz\u00f3val: 2 gyakorlatsor 40 ism\u00e9tl\u00e9ssel <\/p>\n\n\n\n<p>\u2022 Homlokra enged\u00e9s k\u00e9tkezes s\u00falyz\u00f3val fekve: 2 gyakorlatsor kimer\u00fcl\u00e9sig <\/p>\n\n\n\n<p>\u2022 Tricepsz egykezes s\u00falyz\u00f3kkal \u00fclve: 1 piramis szett 200 ism\u00e9tl\u00e9ssel<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>L\u00e1bak:<\/strong><\/p>\n\n\n\n<p>\u2022 Guggol\u00e1sok <\/p>\n\n\n\n<p>\u2022 Hack guggol\u00e1s <span style=\"color: #ff6600;\"><em>[2], [5]<\/em><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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=\"Taplalkozas\"><\/span>T\u00e1pl\u00e1lkoz\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C.T. Fletcher t\u00e1pl\u00e1lkoz\u00e1sa <strong>hasonl\u00f3 az edz\u00e9sekhez val\u00f3 hozz\u00e1\u00e1ll\u00e1s\u00e1hoz<\/strong>. <em>\u201c<\/em><em>\u00dagy eszem, hogy eredm\u00e9nyeket tudjak el\u00e9rni<\/em>,<em>\u201d<\/em> mondja. Azoknak, akik panaszkodnak, hogy nincs \u00edny\u00fckre az ilyen \u00e9tkez\u00e9s, a k\u00f6vetkez\u0151t \u00fczeni: <em>\u201c<\/em><em>Nem az \u00edzek miatt eszed ezeket a marhas\u00e1gokat. Az\u00e9rt t\u00e1pl\u00e1lkozol \u00edgy, mert el szeretn\u00e9l valamit \u00e9rni. Ez a di\u00e9t\u00e1d f\u0151 c\u00e9lja<\/em>.<em>\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e9trendj\u00e9t igyekszik \u00fagy \u00f6ssze\u00e1ll\u00edtani, hogy az <strong>50% feh\u00e9rj\u00e9t, 40% sz\u00e9nhidr\u00e1tot \u00e9s 10% zs\u00edrt <\/strong>tartalmazzon. Soha nem m\u00e9ri le az adagokat. Annyit eszik, amennyire \u00e9ppen sz\u00fcks\u00e9ge van. El\u0151fordul, hogy egy-egy \u00e9tkez\u00e9s alkalm\u00e1val kiz\u00e1r\u00f3lag sz\u00e9nhidr\u00e1tot, esetleg kiz\u00e1r\u00f3lag feh\u00e9rj\u00e9t fogyaszt, ha \u00e9ppen \u00fagy felel meg neki.<\/p>\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\">C.T. Fletcher tipikus \u00e9trendje:<\/h3>\n\n\n\n<p class=\"has-text-align-left\">1. fog\u00e1s: 12 db toj\u00e1sfeh\u00e9rje (omlett) + <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9g <\/a>(egy maroknyi) + pulykamell vagy <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirkemell <\/a><\/p>\n\n\n\n<p class=\"has-text-align-left\">2. fog\u00e1s: protein ital <\/p>\n\n\n\n<p class=\"has-text-align-left\">3. Nagy z\u00f6lds\u00e9g sal\u00e1ta + tonhal (1 konzerv) <\/p>\n\n\n\n<p class=\"has-text-align-left\">4. Dar\u00e1lt pulykah\u00fas <\/p>\n\n\n\n<p class=\"has-text-align-left\">5. Feh\u00e9r rizs (2 poh\u00e1r) <\/p>\n\n\n\n<p class=\"has-text-align-left\">6. Csirkemell <\/p>\n\n\n\n<p class=\"has-text-align-left\">7. Feh\u00e9r rizs (2 poh\u00e1r) <\/p>\n\n\n\n<p class=\"has-text-align-left\">8. Feh\u00e9rje ital<span style=\"color: #ff6600;\"><em> [6]<\/em><\/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=\"Fletcher_tizparancsolata_az_izomtomeg_noveleshez\"><\/span>Fletcher t\u00edzparancsolata az&nbsp;izomt\u00f6meg n\u00f6vel\u00e9shez<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>1, Az elm\u00e9det, tudatodat kem\u00e9nyebben edzd, mint a testedet<\/p>\n\n\n\n<p>2, Ne fogadd el m\u00e1sok korl\u00e1tait<\/p>\n\n\n\n<p>3, A f\u00e1jdalom alapvet\u0151 fontoss\u00e1g\u00fa<\/p>\n\n\n\n<p>4, Hallgass a testedre<\/p>\n\n\n\n<p>5, K\u00e9pzeld el a testet, amilyet szeretn\u00e9l<\/p>\n\n\n\n<p>6, Ne engedd, hogy a tested hozz\u00e1szokjon a terhel\u00e9shez<\/p>\n\n\n\n<p>7, A k\u00fcl\u00f6nb\u00f6z\u0151 sz\u00f6gek nagyon fontosak az izomt\u00f6meg-n\u00f6vel\u00e9s szempontj\u00e1b\u00f3l<\/p>\n\n\n\n<p>8, \u00c9rtsd meg, mit jelent az, hogy \u201ct\u00falterhel\u00e9s\u201d<\/p>\n\n\n\n<p>9, L\u00e9gy megsz\u00e1llott<\/p>\n\n\n\n<p class=\"has-text-align-left\">10, Soha ne l\u00e9gy el\u00e9gedett<span style=\"color: #ff6600;\"><em> [7]<\/em><\/span><\/p>\n\n\n\n<p>Ak\u00e1r szereted, ak\u00e1r ut\u00e1llod, vagy m\u00e1r szinte ut\u00e1llod azt, hogy mennyire szereted, eltart m\u00e9g egy kis ideig, <strong>mire C.T. Fletcher kisz\u00e1ll a fitnesziparb\u00f3l<\/strong>. A most 58 \u00e9ves egykori bench press vil\u00e1gbajnok az ut\u00f3bbi p\u00e1r \u00e9v leforg\u00e1sa alatt <strong>els\u0151rang\u00fa szem\u00e9lyis\u00e9g lett a fitness vil\u00e1g\u00e1ban <\/strong>. A vide\u00f3i szinte k\u00f6vetelik a n\u00e9zetts\u00e9get, megoszt\u00e1st, \u00e9s val\u00f3ban sokan alkalmazz\u00e1k a l\u00e1tottakat a gyakorlatban is. Az edz\u0151partnerei, a csal\u00e1dtagjai, valamint a YouTube csatorn\u00e1ja a <strong>korl\u00e1tok n\u00e9lk\u00fcli<\/strong> edz\u00e9si-st\u00edlust k\u00e9pviselik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201c<\/em><em>Amikor fiatalabb voltam, csak az \u00e9rdekelt, hogy \u00e9n legyek a leger\u0151sebb, \u00e9s, hogy az \u00e9n karom legyen a legvastagabb. Most pedig min\u00e9l t\u00f6bb emberhez akarok sz\u00f3lni, \u00e9s meg akarom nekik mutatni, hogy igenis van rem\u00e9ny.\u201d<\/em><\/p>\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-left\"><em>\u201c<\/em><em>Azt akarom, hogy tudj\u00e1tok, hogy \u00e9n mindenkit egyform\u00e1n edzek, legyen az ak\u00e1r Kai Greene, ak\u00e1r egy teljesen ismeretlen ember. Ak\u00e1rmi is vagy, n\u0151, f\u00e9rfi, majom, vagy szam\u00e1r, ha velem edzel, nem kegyelmezek.\u201d <span style=\"color: #ff6600;\">[4] <\/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=\"I COMMAND YOU TO GROW PART 2: CT Fletcher + Dana Linn Bailey + Kai Greene\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/5OzcnzvHo88?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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 class=\"has-text-align-center\"><em>CT Fletcher Kai Green-el \u00e9s Dana Linn Bailey-vel edz<\/em><\/p>\n\n\n\n<p>Fletcher nagyon sz\u00edvesen seg\u00edt, rengeteg \u00fczenetet \u00e9s levelet kap a vil\u00e1g minden egyes sark\u00e1b\u00f3l, az emberek h\u00e1l\u00e1sak a neki k\u00f6sz\u00f6nhet\u0151 <strong>pozit\u00edv v\u00e1ltoz\u00e1sok\u00e9rt<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201c<\/em><em>Befejez\u00e9s\u00fcl azt k\u00e9rem t\u0151led, hogy pr\u00f3b\u00e1ld meg el\u00e9rni az \u00e1lmaidat, <strong>\u201c<\/strong><strong>az el\u00e9rhetetlent\u201d<\/strong>, viszont hallgass az \u00f6szt\u00f6neidre is, ne \u00e1ldozd fel az eg\u00e9szs\u00e9gedet! A tested Istent\u0151l kapott aj\u00e1nd\u00e9k, a templomod!\u201d <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>Ha Fletcher felkeltette az \u00e9rdekl\u0151d\u00e9sedet, figyelmedbe aj\u00e1nljuk a r\u00f3la sz\u00f3l\u00f3 <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a href=\"https:\/\/www.imdb.com\/title\/tt4939436\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600; text-decoration: underline;\">dokumentumfilmet.<\/span><\/a><\/span><\/span><\/p>\n\n\n\n<p>&nbsp;<\/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\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\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>C.T. Fletcher  test\u00e9p\u00edt\u0151, er\u0151emel\u0151, de legink\u00e1bb motiv\u00e1tor, akinek t\u00f6rt\u00e9nete az eg\u00e9sz vil\u00e1got bej\u00e1rta. N\u00e9zz\u00e9tek meg az \u00e9lett\u00f6rt\u00e9net\u00e9t, \u00e9trendj\u00e9t \u00e9s edz\u00e9sterv\u00e9t.<\/p>\n","protected":false},"author":25,"featured_media":268745,"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":[7788],"tags":[7482,7260,7674,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-281864","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-szemelyisegek-inspiracio","8":"tag-edzes-hu","9":"tag-eroedzes","10":"tag-hires-sportolok","11":"tag-motivacio","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>C.T. 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