Ryssen 6 veckors träningsprogram
Vecka		Dag 1			Dag 2			Dag 3
1		2 reps * 6 set	80%		3 reps * 6 set	80%		2 reps * 6 set	80%
2		4 reps * 6 set	80%		2 reps * 6 set	80%		5 reps * 6 set	80%
3		2 reps * 6 set	80%		6 reps * 6 set	80%		2 reps * 6 set	80%
4		2 reps * 6 set	80%		5 reps * 5 set	85%		2 reps * 6 set	80%
5		4 reps * 4 set	90%		2 reps * 6 set	80%		3 reps * 3 set	95%
6		2 reps * 2 set	100%		2 reps * 6 set	80%		Slutvikt 1*1 på	105%