{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/de\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/de\/author\/chalid\/","title":"LIFTOFF: Couch to Barbell","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"8OXpZpPvA2\"><a href=\"https:\/\/training.fit\/de\/trainingsplan\/liftoff-couch-to-barbell\/\">LIFTOFF: Couch to Barbell<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/de\/trainingsplan\/liftoff-couch-to-barbell\/embed\/#?secret=8OXpZpPvA2\" width=\"600\" height=\"338\" title=\"&#8222;LIFTOFF: Couch to Barbell&#8220; &#8211; Training.fit\" data-secret=\"8OXpZpPvA2\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/liftoff-couch-to-barbell-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Mit LIFTOFF: Couch to Barbell f\u00fchrt dich Casey Johnston schrittweise ins Krafttraining ein. Du beginnst mit \u00dcbungen mit Eigengewicht, lernst anschlie\u00dfend das Training mit Kurzhanteln kennen und gehst dann zum Langhanteltraining \u00fcber. Der Kurs soll dir den Einstieg erleichtern, wenn dich \u00fcbliche Langhantelprogramme f\u00fcr Anf\u00e4nger abschrecken oder dir zu Beginn zu viel abverlangen. F\u00fcr wen sich dieser Plan eignet Der Plan eignet sich f\u00fcr Anf\u00e4nger ohne Vorerfahrung, die beim Einstieg [&hellip;]"}