{"id":14282,"date":"2025-04-22T10:31:18","date_gmt":"2025-04-22T10:31:18","guid":{"rendered":"https:\/\/hcgym.ee\/blogi\/90-paeva-lamades-surumise-treeningkava\/"},"modified":"2025-04-22T10:54:39","modified_gmt":"2025-04-22T10:54:39","slug":"90-paivan-penkkipunnerrus-ja-kyykkyohjelma","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/fi\/blogi\/90-paivan-penkkipunnerrus-ja-kyykkyohjelma\/","title":{"rendered":"90 P\u00c4IV\u00c4N PENKKIPUNNERRUS- JA KYYKKYOHJELMA \u2013 NOUSU 165 KG \u2192 180 KG"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">(Kohderyhm\u00e4: 57-vuotias kokenut voimanostaja \/ 40 v treenitausta)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\ud83c\udfaf<\/span><span style=\"font-weight: 400;\"> TAVOITE:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nostaa penkkipunnerrus 165 kg \u2192 180 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parantaa takakyykyn voimaa (arvioitu l\u00e4ht\u00f6taso n. 170 kg \u2192 tavoite 185\u2013190 kg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ohjelma kest\u00e4\u00e4 90 p\u00e4iv\u00e4\u00e4 ja koostuu kolmesta 30 p\u00e4iv\u00e4n miniperiodista<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udd04<\/span><span style=\"font-weight: 400;\"> JOKAINEN 30 P\u00c4IV\u00c4N JAKSO = 4 VIIKKOA:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Viikko 1: Kevyt tekniikka ja liikkuvuus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Viikko 2: Raskas hermostollinen \u00e4rsytys<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Viikko 3: Palauttava viikko<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Viikko 4: Rakennus ja progressio<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> LIS\u00c4HARJOITUS JOKA VIIKKO \u2013 TIISTAI:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Etukyykky 3 x 5 (kevennetty tekninen versio, 60\u201370 % max)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Takakyykky 3 x 3 (70\u201375 % max)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian mave 3 x 8 (kevyesti)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsalihasliikkeet 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kaulan vahvistus (Nautilus) 2 x 15<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u2705<\/span><span style=\"font-weight: 400;\"> T\u00e4m\u00e4 tiistain treeni tehd\u00e4\u00e4n aina P\u00e4iv\u00e4 1 j\u00e4lkeen, ja sen tarkoituksena on tukea palautumista ja lis\u00e4t\u00e4 hermolihasliikkeiden toistuvuutta ilman liiallista kuormitusta. T\u00e4m\u00e4 jakaa jalkapainetta tasaisemmin viikon sis\u00e4ll\u00e4 ja mahdollistaa paremman palautumisen penkin raskaista p\u00e4ivist\u00e4.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u2705<\/span><span style=\"font-weight: 400;\"> Tiistaiharjoitus voidaan tehd\u00e4 lyhyen\u00e4 n. 30\u201345 minuutin tukitreeni-ikkunana tai osana pidemp\u00e4\u00e4 liikkuvuus-\/kuntopiiri\u00e4 esimerkiksi aamu- tai iltap\u00e4iv\u00e4st\u00e4.<\/span><\/p>\n<p><b>========================= <\/b><b>\ud83d\udfe2<\/b><b> MINIPERIODI 1 \u2013 SIS\u00c4\u00c4NAJO JA PERUSVOIMA (p\u00e4iv\u00e4t 1\u201330)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 1 P\u00c4IV\u00c4 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 5 x 3 @ 60% = 99 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Merimiespenkki 3 x 6 (85\u201390 kg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LU Raises, Kaulakone, Vatsat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> TIISTAI: Tukitreeni (ks. ylempi osio)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u00c4IV\u00c4 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ketju-penkki 3 x 3 @ 70% = 116 kg + ketjut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer-penkki, Face Pulls, JM Press<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 2 P\u00c4IV\u00c4 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 4 x 2 @ 90% = 149 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lattiapenkki 3 x 3 @ 85% = 140 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LU Raises, Dippi +25 kg<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> TIISTAI: Tukitreeni (ks. ylempi osio)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u00c4IV\u00c4 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ketju-penkki nopeus 3 x 3 @ 75% = 124 kg + ketjut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pulls, Kaulakone, Vatsat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 3 P\u00c4IV\u00c4 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 5 x 3 @ 50% = 82.5 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LU Raises, Kaulakone<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> TIISTAI: Tukitreeni (ks. ylempi osio)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u00c4IV\u00c4 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kevyt ketju-penkki 3 x 3 @ 65% = 107 kg + ketjut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer-penkki 2 x 10<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 4 P\u00c4IV\u00c4 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 4 x 3 @ 80% = 132 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dippi +25 kg<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> TIISTAI: Tukitreeni (ks. ylempi osio)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u00c4IV\u00c4 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ketju-penkki 3 x 3 @ 77% = 127 kg + ketjut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian mave 3 x 6 = 115 kg<\/span><\/li>\n<\/ul>\n<p><b>========================= <\/b><b>\ud83d\udfe0<\/b><b> MINIPERIODI 2 \u2013 VOIMA + LUKITUS + ERIKOISLIIKKEET (p\u00e4iv\u00e4t 31\u201360)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 1 P\u00c4IV\u00c4 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 5 x 3 @ 65% = 107 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Merimiespenkki 3 x 6 (90\u201395 kg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LU Raises, Kaulakone, Vatsat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> TIISTAI: Tukitreeni (ks. ylempi osio)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u00c4IV\u00c4 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ketju-penkki 3 x 3 @ 73% = 120 kg + ketjut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer-penkki, Face Pulls, JM Press<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 2 P\u00c4IV\u00c4 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 4 x 2 @ 92% = 152 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lattiapenkki 3 x 3 @ 87% = 144 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LU Raises, Dippi +30 kg<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> TIISTAI: Tukitreeni (ks. ylempi osio)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u00c4IV\u00c4 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ketju-penkki nopeus 3 x 3 @ 78% = 129 kg + ketjut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pulls, Kaulakone, Vatsat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 3 P\u00c4IV\u00c4 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 5 x 3 @ 55% = 91 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LU Raises, Kaulakone<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> TIISTAI: Tukitreeni (ks. ylempi osio)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u00c4IV\u00c4 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kevyt ketju-penkki 3 x 3 @ 68% = 112 kg + ketjut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer-penkki 2 x 10<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 4 P\u00c4IV\u00c4 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 4 x 3 @ 83% = 137 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dippi +30 kg<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> TIISTAI: Tukitreeni (ks. ylempi osio)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u00c4IV\u00c4 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ketju-penkki 3 x 3 @ 80% = 132 kg + ketjut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian mave 3 x 6 = 120 kg<\/span><\/li>\n<\/ul>\n<p><b>========================= <\/b><b>\ud83d\udd34<\/b><b> MINIPERIODI 3 \u2013 HUIPENNUS JA MAKSIMITESTAUS (p\u00e4iv\u00e4t 61\u201390)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 1 P\u00c4IV\u00c4 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 4 x 2 @ 95% = 157 kg<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> TIISTAI: Tukitreeni (ks. ylempi osio)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u00c4IV\u00c4 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ketju-penkki 3 x 2 @ 82% = 135 kg + ketjut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LU Raises, Kaulakone<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 2 P\u00c4IV\u00c4 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 3 x 2 @ 97% = 160 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dippi +25 kg<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> TIISTAI: Tukitreeni (ks. ylempi osio)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u00c4IV\u00c4 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kevyt ketju-penkki 3 x 2 @ 75% = 124 kg + ketjut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pulls, LU Raises<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 3 P\u00c4IV\u00c4 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 3 x 1 @ 70% = 116 kg<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\uddd3<\/span><span style=\"font-weight: 400;\"> TIISTAI: Tukitreeni (ks. ylempi osio)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u00c4IV\u00c4 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki 2 x 1 @ 80% = 132 kg<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udcc5<\/span><span style=\"font-weight: 400;\"> VIIKKO 4 \u2013 MAKSIMITESTAUS P\u00c4IV\u00c4 1 (P\u00e4iv\u00e4 90)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus: tavoite 180 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Takakyykky: tavoite 185\u2013190 kg<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>(Kohderyhm\u00e4: 57-vuotias kokenut voimanostaja \/ 40 v treenitausta) \ud83c\udfaf TAVOITE: Nostaa penkkipunnerrus 165 kg \u2192 180 kg Parantaa takakyykyn voimaa (arvioitu l\u00e4ht\u00f6taso n. 170 kg \u2192 tavoite 185\u2013190 kg) Ohjelma kest\u00e4\u00e4 90 p\u00e4iv\u00e4\u00e4 ja koostuu kolmesta 30 p\u00e4iv\u00e4n miniperiodista \ud83d\udd04 JOKAINEN 30 P\u00c4IV\u00c4N JAKSO = 4 VIIKKOA: Viikko 1: Kevyt tekniikka ja liikkuvuus Viikko 2: [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14280,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-14282","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>90 P\u00c4IV\u00c4N PENKKIPUNNERRUS- JA KYYKKYOHJELMA \u2013 NOUSU 165 KG \u2192 180 KG | HC GYM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hcgym.ee\/fi\/blogi\/90-paivan-penkkipunnerrus-ja-kyykkyohjelma\/\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"90 P\u00c4IV\u00c4N 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