{"id":28696,"date":"2026-10-02T10:20:10","date_gmt":"2026-10-02T08:20:10","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28696"},"modified":"2026-10-18T04:55:10","modified_gmt":"2026-10-18T02:55:10","slug":"strong-curves-bootyful-beginnings","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/strong-curves-bootyful-beginnings\/","title":{"rendered":"Strong Curves: Bootyful Beginnings"},"content":{"rendered":"

Strong Curves: Bootyful Beginnings est le programme d\u00e9butant de douze semaines du livre de Bret Contreras et Kellie Davis. Il fait travailler tout le corps en mettant l\u2019accent sur les fessiers. Les exemples ci-dessous correspondent aux semaines 1\u20134 des fiches d\u2019origine.<\/p>\n

\u00c0 qui s’adresse ce programme<\/span><\/h2>\n

Il convient aux d\u00e9butants qui souhaitent travailler les fessiers, le haut du corps et le tronc. La premi\u00e8re phase combine des mouvements au poids du corps avec des halt\u00e8res, une barre, un banc et une poulie. Choisis la variante pr\u00e9vue pour la phase en cours.<\/p>\n

Calendrier et organisation des s\u00e9ances<\/span><\/h2>\n

Voici les s\u00e9ances compl\u00e8tes A, B et C des fiches originales des semaines 1\u20134. Alterne les deux premiers exercices, puis les deux suivants ; termine par les autres mouvements. Le calcul compte chaque s\u00e9ance une fois. Les phases suivantes changent les exercices et les prescriptions : cette vue d\u00e9crit le d\u00e9but du programme, pas la moyenne des douze semaines.<\/p>\n

A<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Pont fessier au poids du corps<\/td>\n3<\/td>\n10\u201320<\/td>\n<\/tr>\n
Rowing \u00e0 un bras avec halt\u00e8re<\/a><\/td>\n3<\/td>\n8\u201312 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
Squat sur box au poids du corps<\/td>\n3<\/td>\n10\u201320<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Soulev\u00e9 de terre roumain avec halt\u00e8res<\/a><\/td>\n3<\/td>\n10\u201320<\/td>\n<\/tr>\n
Abduction de hanche allong\u00e9 sur le c\u00f4t\u00e9<\/td>\n1<\/td>\n15\u201330 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
Planche ventrale<\/a><\/td>\n1<\/td>\n20\u2013120 s<\/td>\n<\/tr>\n
Planche lat\u00e9rale sur les genoux<\/td>\n1<\/td>\n20\u201360 s par c\u00f4t\u00e9<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

B<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Pont fessier sur une jambe avec le pied sur\u00e9lev\u00e9<\/td>\n3<\/td>\n10\u201320 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Mont\u00e9es sur banc<\/a><\/td>\n3<\/td>\n10\u201320 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 \u00e9paules avec halt\u00e8res<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Extension du dos au poids du corps sur banc \u00e0 45 degr\u00e9s<\/td>\n3<\/td>\n10\u201320<\/td>\n<\/tr>\n
Clamshell allong\u00e9 sur le c\u00f4t\u00e9<\/td>\n1<\/td>\n15\u201330 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
Crunchs<\/a><\/td>\n1<\/td>\n15\u201330<\/td>\n<\/tr>\n
Crunch lat\u00e9ral<\/td>\n1<\/td>\n15\u201330 par c\u00f4t\u00e9<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

C<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Marche en pont fessier<\/a><\/td>\n3<\/td>\n60 s<\/td>\n<\/tr>\n
Tirage horizontal \u00e0 la poulie<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Squat au poids du corps<\/a><\/td>\n3<\/td>\n10\u201320<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 inclin\u00e9 avec halt\u00e8res<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Soulev\u00e9 de terre roumain sur une jambe sans charge<\/td>\n3<\/td>\n10\u201320 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
Marche lat\u00e9rale avec bande crois\u00e9e<\/td>\n1<\/td>\n10\u201320 pas par c\u00f4t\u00e9<\/td>\n<\/tr>\n
Planche RKC<\/td>\n1<\/td>\n10\u201330 s<\/td>\n<\/tr>\n
Rotation horizontale \u00e0 la poulie avec corde<\/td>\n1<\/td>\n10 par c\u00f4t\u00e9<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Comment progresser<\/span><\/h2>\n

Note tes r\u00e9p\u00e9titions et la r\u00e9sistance utilis\u00e9e et suis les objectifs de la phase en cours. Augmente la r\u00e9sistance lorsque tu ma\u00eetrises le travail pr\u00e9vu. Distingue les mouvements au poids du corps des variantes charg\u00e9es introduites plus tard.<\/p>\n

Ce que dit la science<\/span><\/h2>\n

Une revue de la relation dose-r\u00e9ponse a associ\u00e9 un volume d’entra\u00eenement hebdomadaire plus \u00e9lev\u00e9 \u00e0 des gains plus importants, mais avec des b\u00e9n\u00e9fices suppl\u00e9mentaires de plus en plus faibles. Ces r\u00e9sultats appuient l’id\u00e9e de prendre en compte la charge de travail sur l’ensemble de la semaine, sans supposer que chaque s\u00e9rie suppl\u00e9mentaire pour les fessiers am\u00e9liorera les r\u00e9sultats. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Une m\u00e9ta-analyse n’a pas mis en \u00e9vidence d’avantage clair de l’entra\u00eenement \u00e0 l’\u00e9chec pour la croissance musculaire. Mettre l’accent sur les fessiers ne demande pas d’aller jusqu’\u00e0 l’\u00e9chec absolu pour chaque exercice ou chaque s\u00e9rie. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Ces articles \u00e9tudient des principes et des consignes d’entra\u00eenement. Ils ne d\u00e9montrent pas que Strong Curves: Bootyful Beginnings est sup\u00e9rieur \u00e0 d’autres programmes bien con\u00e7us.<\/p>\n

Source et version du programme<\/span><\/h2>\n

Les tableaux pr\u00e9sentent les s\u00e9ances A\/B\/C compl\u00e8tes des fiches originales des semaines 1\u20134. Bret Contreras & Kellie Davis \u2013 Strong Curves<\/a>.<\/p>\n","protected":false},"featured_media":28531,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":[6711,6349,6007,6547,6478,6272,6471,6518,6538,6430,6469,8038,6427,6880,6335],"popularity":8,"tf_plan_scope":"Semaines 1\u20134 : s\u00e9ances A\/B\/C","tf_plan_notes":"Voici les s\u00e9ances compl\u00e8tes A, B et C des fiches originales des semaines 1\u20134. Alterne les deux premiers exercices, puis les deux suivants ; termine par les autres mouvements. Le calcul compte chaque s\u00e9ance une fois. 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Il fait travailler tout le corps en mettant l\u2019accent sur les fessiers. Les exemples ci-dessous correspondent aux semaines 1\u20134 des fiches d\u2019origine. \u00c0 qui s’adresse ce programme Il convient aux d\u00e9butants qui souhaitent travailler les fessiers, le haut du corps et le tronc. 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