Progressionsrechner v1.5<\/title>\n <style>\n * {\n box-sizing: border-box;\n margin: 0;\n padding: 0;\n }\n\n body {\n font-family: Arial, sans-serif;\n \n min-height: 100vh;\n padding: 20px;\n }\n\n .progress-wrapper {\n max-width: 900px;\n margin: 0 auto;\n padding: 20px;\n }\n\n .glass-card {\n background: rgba(255, 255, 255, 0.6);\n backdrop-filter: blur(12px);\n -webkit-backdrop-filter: blur(12px);\n border-radius: 20px;\n padding: 30px;\n box-shadow: 0 8px 32px rgba(0, 0, 0, 0.1);\n border: 1px solid rgba(255, 255, 255, 0.2);\n color: #2a2a2a;\n }\n\n .glass-card h2 {\n font-size: 1.5rem;\n margin-bottom: 15px;\n }\n\n .glass-card label {\n display: block;\n margin-top: 15px;\n font-weight: bold;\n font-size: 0.9rem;\n }\n\n .glass-card input {\n width: 100%;\n padding: 12px;\n border-radius: 25px;\n border: none;\n background: #f1f3f8;\n margin-top: 6px;\n text-align: center;\n color: #2a2a2a;\n font-size: 1rem;\n }\n\n .glass-card button {\n width: 100%;\n margin-top: 20px;\n padding: 12px;\n background-color: #4a90e2;\n color: white;\n font-weight: bold;\n border: none;\n border-radius: 25px;\n cursor: pointer;\n transition: background-color 0.3s ease;\n }\n\n .glass-card button:hover {\n background-color: #3366cc;\n }\n\n .result-box {\n margin-top: 20px;\n padding: 20px;\n background-color: rgba(255, 255, 255, 0.4);\n border: 1px solid rgba(0, 0, 0, 0.05);\n border-radius: 12px;\n backdrop-filter: blur(8px);\n font-size: 0.95rem;\n }\n\n .divider {\n margin: 30px 0;\n border-top: 1px solid rgba(0, 0, 0, 0.1);\n }\n\n .rm-grid {\n display: grid;\n grid-template-columns: repeat(2, 1fr);\n gap: 10px;\n margin-top: 15px;\n }\n\n .rm-item {\n background-color: rgba(255, 255, 255, 0.3);\n padding: 10px;\n border-radius: 10px;\n text-align: center;\n font-weight: bold;\n }\n\n .progression-recommendation {\n margin-top: 20px;\n padding: 12px;\n background-color: #e0ecff;\n border-left: 4px solid #4a90e2;\n border-radius: 8px;\n }\n\n .comparison-table {\n width: 100%;\n margin-top: 15px;\n border-collapse: collapse;\n font-size: 0.9rem;\n }\n\n .comparison-table th, .comparison-table td {\n padding: 10px;\n text-align: center;\n border-bottom: 1px solid rgba(0, 0, 0, 0.05);\n }\n\n .comparison-table th {\n background-color: #f7f9fc;\n }\n\n .warning {\n color: #ff9800;\n font-weight: bold;\n }\n\n .success {\n color: #4caf50;\n font-weight: bold;\n }\n\n .progress {\n color: #ff5722;\n font-weight: bold;\n }\n\n @media (max-width: 768px) {\n .progress-wrapper {\n padding: 10px;\n }\n \n .glass-card {\n padding: 15px;\n }\n \n .glass-card h2 {\n font-size: 1.3rem;\n }\n \n .rm-grid {\n grid-template-columns: 1fr 1fr;\n gap: 8px;\n }\n \n .comparison-table {\n font-size: 0.8rem;\n }\n \n .comparison-table th, \n .comparison-table td {\n padding: 6px 4px;\n }\n }\n\n @media (max-width: 480px) {\n .comparison-table {\n display: block;\n overflow-x: auto;\n white-space: nowrap;\n width: 100%;\n }\n \n .progression-recommendation {\n padding: 10px;\n font-size: 0.85rem;\n }\n }\n <\/style>\n<\/head>\n<body>\n <div class=\"progress-wrapper\">\n <div class=\"glass-card\">\n <h2>\ud83d\ude80 Progressionsrechner v1.5<\/h2>\n <label for=\"weight\">Gewicht (kg):<\/label>\n <input type=\"number\" id=\"weight\" placeholder=\"100\" min=\"0\" step=\"0.5\">\n <label for=\"reps\">Wiederholungen:<\/label>\n <input type=\"number\" id=\"reps\" placeholder=\"10\" min=\"1\" step=\"1\">\n <button onclick=\"updateResults()\">Berechnen<\/button>\n <div id=\"results\" class=\"result-box\">\n <p>Gib deine Trainingswerte ein und klicke auf \"Berechnen\"<\/p>\n <\/div>\n\n <div class=\"divider\"><\/div>\n\n <h2>Neues Gewicht testen<\/h2>\n <label for=\"newWeight\">Neues Gewicht (kg):<\/label>\n <input type=\"number\" id=\"newWeight\" placeholder=\"110\" min=\"0\" step=\"0.5\">\n <button onclick=\"updateRequiredReps()\">Berechnen<\/button>\n <div id=\"requiredRepsResult\" class=\"result-box\">\n <p>Gib ein neues Gewicht ein, um die erforderlichen Wiederholungen zu berechnen<\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <script>\n function calculate1RM(weight, reps) {\n if (reps === 1) return weight;\n return weight \/ (1.0278 - 0.0278 * reps);\n }\n \n function calculateReps(weight, oneRM) {\n return (1.0278 - (weight \/ oneRM)) \/ 0.0278;\n }\n \n function calculateWeightForRM(oneRM, targetReps) {\n return oneRM * (1.0278 - 0.0278 * targetReps);\n }\n \n function getRMValue(reps) {\n return reps;\n }\n \n function calculateProgression(weight, reps) {\n if (reps <= 3) {\n return Math.min(2.5, weight * 0.02);\n } else if (reps <= 6) {\n return Math.min(5, weight * 0.025);\n } else if (reps <= 10) {\n return Math.min(7.5, weight * 0.03);\n } else {\n return Math.min(10, weight * 0.035);\n }\n }\n \n function calculateVolume(weight, reps) {\n return weight * reps;\n }\n \n function calculatePercentageChange(oldValue, newValue) {\n return ((newValue \/ oldValue) - 1) * 100;\n }\n \n function updateResults() {\n const weight = parseFloat(document.getElementById('weight').value);\n const reps = parseInt(document.getElementById('reps').value);\n \n if (isNaN(weight) || isNaN(reps) || weight <= 0 || reps <= 0) {\n document.getElementById('results').innerHTML = '<p class=\"warning\">Bitte gib g\u00fcltige Werte f\u00fcr Gewicht und Wiederholungen ein.<\/p>';\n return;\n }\n \n const oneRM = calculate1RM(weight, reps);\n const progressionRecommendation = calculateProgression(weight, reps);\n const recommendedNewWeight = Math.round((weight + progressionRecommendation) * 2) \/ 2;\n \n const percentageIncrease = (progressionRecommendation \/ weight) * 100;\n \n const rm1 = oneRM.toFixed(1);\n const rm3 = calculateWeightForRM(oneRM, 3).toFixed(1);\n const rm5 = calculateWeightForRM(oneRM, 5).toFixed(1);\n const rm10 = calculateWeightForRM(oneRM, 10).toFixed(1);\n \n document.getElementById('newWeight').value = recommendedNewWeight;\n \n let resultsHTML = `\n <p>Dein gesch\u00e4tztes 1RM: <strong>${rm1} kg<\/strong><\/p>\n <div class=\"rm-grid\">\n <div class=\"rm-item\">1RM: <strong>${rm1} kg<\/strong><\/div>\n <div class=\"rm-item\">3RM: <strong>${rm3} kg<\/strong><\/div>\n <div class=\"rm-item\">5RM: <strong>${rm5} kg<\/strong><\/div>\n <div class=\"rm-item\">10RM: <strong>${rm10} kg<\/strong><\/div>\n <\/div>\n <div class=\"progression-recommendation\">\n <p><strong>Empfohlene Progression bei gleichbleibender WDH-Anzahl:<\/strong><\/p>\n <p>+${progressionRecommendation.toFixed(1)} kg (entspricht +${percentageIncrease.toFixed(1)}%)<\/p>\n <p>Probiere beim n\u00e4chsten Training: <strong>${recommendedNewWeight} kg \u00d7 ${reps} WDH<\/strong><\/p>\n <\/div>\n `;\n \n document.getElementById('results').innerHTML = resultsHTML;\n updateRequiredReps();\n }\n \n function updateRequiredReps() {\n const weight = parseFloat(document.getElementById('weight').value);\n const reps = parseInt(document.getElementById('reps').value);\n const newWeight = parseFloat(document.getElementById('newWeight').value);\n \n if (isNaN(weight) || isNaN(reps) || isNaN(newWeight) || weight <= 0 || reps <= 0 || newWeight <= 0) {\n document.getElementById('requiredRepsResult').innerHTML = '<p class=\"warning\">Bitte gib zuerst g\u00fcltige Werte oben ein und dann ein neues Gewicht.<\/p>';\n return;\n }\n \n const oneRM = calculate1RM(weight, reps);\n const exactRequiredReps = calculateReps(newWeight, oneRM);\n \n const exactReps = exactRequiredReps;\n const progressReps = Math.ceil(exactRequiredReps);\n \n const originalRM = getRMValue(reps);\n const newExactRM = getRMValue(exactReps);\n const newProgressRM = getRMValue(progressReps);\n \n const original1RM = oneRM; \n const new1RM = calculate1RM(newWeight, progressReps);\n const rm1Increase = calculatePercentageChange(original1RM, new1RM);\n \n const originalVolume = calculateVolume(weight, reps);\n const exactVolume = calculateVolume(newWeight, exactReps);\n const progressVolume = calculateVolume(newWeight, progressReps);\n \n const volumeChange = calculatePercentageChange(originalVolume, progressVolume);\n \n if (exactReps <= 0) {\n document.getElementById('requiredRepsResult').innerHTML = `\n <p class=\"warning\">Das neue Gewicht (${newWeight} kg) ist zu schwer f\u00fcr dich.<\/p>\n <p>Dein gesch\u00e4tztes 1RM liegt bei ${oneRM.toFixed(1)} kg.<\/p>\n `;\n return;\n }\n \n let resultsHTML = `\n <p><strong>Vergleich: ${weight} kg \u00d7 ${reps} WDH vs. ${newWeight} kg<\/strong><\/p>\n \n <table class=\"comparison-table\">\n <tr>\n <th>Option<\/th>\n <th>WDH<\/th>\n <th>Relative St\u00e4rke<\/th>\n <th>1RM<\/th>\n <\/tr>\n <tr>\n <td>Original<\/td>\n <td>${reps} (${originalRM}RM)<\/td>\n <td>100%<\/td>\n <td>${original1RM.toFixed(1)} kg<\/td>\n <\/tr>\n <tr>\n <td>Gleiches Niveau<\/td>\n <td>${exactReps.toFixed(2)}<\/td>\n <td>100%<\/td>\n <td>${original1RM.toFixed(1)} kg<\/td>\n <\/tr>\n <tr class=\"progress\">\n <td>F\u00fcr Progress<\/td>\n <td><strong>${progressReps} (${newProgressRM}RM)<\/strong><\/td>\n <td>+${rm1Increase.toFixed(1)}%<\/td>\n <td>${new1RM.toFixed(1)} kg<\/td>\n <\/tr>\n <\/table>\n \n <p class=\"success\" style=\"margin-top: 15px;\">\n <strong>Empfehlung f\u00fcr Progress:<\/strong> Mache ${progressReps} Wiederholungen mit ${newWeight} kg\n <\/p>\n \n <p style=\"margin-top: 10px; font-size: 0.9em;\">\n Hinweis zum Volumen: ${weight} \u00d7 ${reps} = ${originalVolume} kg vs. \n ${newWeight} \u00d7 ${progressReps} = ${progressVolume} kg (${volumeChange > 0 ? '+' : ''}${volumeChange.toFixed(1)}%)\n <\/p>\n `;\n \n document.getElementById('requiredRepsResult').innerHTML = resultsHTML;\n }\n <\/script>\n<\/body>\n<\/html>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Progress Rechner Mache deinen Fortschritt messbar! Progressionsrechner v1.5 \ud83d\ude80 Progressionsrechner v1.5 Gewicht (kg): Wiederholungen: Berechnen Gib deine Trainingswerte ein und klicke auf „Berechnen“ Neues Gewicht testen Neues Gewicht (kg): Berechnen Gib ein neues Gewicht ein, um die erforderlichen Wiederholungen zu berechnen<\/p>\n","protected":false},"author":4,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-1160","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/pages\/1160","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/pflhub.de\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1160"}],"version-history":[{"count":1,"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/pages\/1160\/revisions"}],"predecessor-version":[{"id":1180,"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/pages\/1160\/revisions\/1180"}],"wp:attachment":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1160"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}