Sport and Fitness

I fought the war and the war run! What exercise did you do today #10

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I'll just leave these here:

Quote:

Originally Posted by Heraclitus

Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.

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Quote:

Originally Posted by Derelict View Post

And my point is that I don't have the body, stamina or recovery ability that you guys have.

you're not given body, stamina or recovery ability. you earn them. by like... doing stuff.

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Originally Posted by jarrardscott View Post

well, according to dictionary.com
chilli is hot pepper food etc.
chilly is cold temperature.

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Quote:

Originally Posted by little_brad View Post

Gotta start somewhere Derp. Do u think Tapout was born a robot?? Well yes but he's had to work his arse off to get to his level of fitness

Same for me, 2 years ago there would be no way I would contemplate doing some of the stuff I do now, but I worked hard and my body has slowly adapted

Start by scaling back the workouts, reduce the weight or reps to a level you can manage then increase, not rocket science

Of course, that's why I'm trying to get into it. You guys have over 2 years on me when it comes to training.

Endurance/stamina was my initial goal so I still want to aim at that at some point, but I'm still making gains on strength so it's enjoyable.

I'm just going to ignore all the other negative comments, they are pointless and serve to lower motivation, not help.
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Just do it Derp, you can go into analysis paralysis on some of this stuff. Its easier to have a crack and tweak around the edges later than to worry about your recovery before you actually get under the bar.
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Quote:

Originally Posted by tapout View Post

analysis paralysis

Love this.
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Quote:

Originally Posted by Derelict View Post

I'm just going to ignore all the other negative comments, they are pointless and serve to lower motivation, not help.

I don't see any negative comments. They might be trying to push you into doing it but they are far from negative. By the looks of it everyone is trying to help you not break you down.

As much as you like to think it, people aren't on here you break your will... especially the S&F forum. How you wish to use it is up to you.

If you don't use it then people will stop asking you to join them on sessions. In the end it's your loss not theirs.
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I wasn't referring to your post bushy but you do make a good point.
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5km recovery run (6:48/km)

Interesting couple of articles on recovery runs...

http://www.active.com/running/Articl...overy_runs.htm

http://running.competitor.com/2012/0...very-run_11839

Last edited by gotamangina: 15-May-12 at 10:53am

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Quote:

Originally Posted by Derelict View Post

And my point is that I don't have the body, stamina or recovery ability that you guys have.

Are you changing your program... again?
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fuck derp you're a whinger some times,

you're at an awesome gym and you got heaps of weighlifting buddies + you're making good gains, just stfu and get on with it
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Quote:

Originally Posted by PandaMonium View Post

Are you changing your program... again?

No, I'm not just looking at add some additional metcons and WODs to improve stamina a bit.

Peaker I'm not whinging at all here, sorry if that's how you perceived it.
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do you include your warmup/warmdown walk things in your running times?
http://www.youtube.com/watch?v=sQgd6MccwZc
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[quote=Derelict;394863922]No, I'm not just looking at add some additional metcons and WODs to improve stamina a bit. QUOTE]

How does this relate to your strength traning program? What defect in your program does it correct?
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Quote:

Originally Posted by TRZA View Post

do you include your warmup/warmdown walk things in your running times?

No. I walk about 500m, then start the watch as I start jogging.

The pace for that one was painfully slow, because recovery runs are supposed to be a minute or 2 slower than your marathon pace. I was actually trying to keep it to around 7:00/km.
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Doggin

Amrap 20 mins
20 wall ball
10 burpees
200m run

8 rounds plus 20 wall balls 8 burpees
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[quote=PandaMonium;394863931]

Quote:

Originally Posted by Derelict View Post

No, I'm not just looking at add some additional metcons and WODs to improve stamina a bit. QUOTE]

How does this relate to your strength traning program? What defect in your program does it correct?

He's just seen the light that's all panda

Nothing wrong with wanting to become elite add some "conditioning"
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[quote=little_brad;394863978]

Quote:

Originally Posted by PandaMonium View Post



Nothing wrong with wanting to become elite add some "conditioning"

He can add some conditioning by modifying the existing parameters of his strength training program or go run some hills. .
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Did u design his strength program?

Ps Tabata thrusters >> hill running
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Quote:

Originally Posted by little_brad View Post

Did u design his strength program?

Ps Tabata thrusters >> hill running

hill running >>>> pseudo/quasi tabata thrusters ++++ hamstrings and glutes

know anyone with weak hammies and glutes brad?

No, didnt design his program. Just helping him to stay on just one.
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My strength program consists almost entirely of running up and down hills.

I call it strongfastrunfit
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Hey guys I'm here to argue about someone else's training.

Let's do this.
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Quote:

Originally Posted by Bism View Post

Hey guys I'm here to argue about someone else's training.

Let's do this.

take it to the biceps thread.
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Quote:

Originally Posted by PandaMonium View Post

know anyone with weak hammies and glutes brad?

that was below the belt brah!!
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hill running >>>> tabata thrusters if you want to get better at anything that involves running

tabata thrusters >>>> hill running if you want to get better at doing submax to fatigue thrusters


In terms of cardiovascular conditioning, we all know that high intensity >>>>> low intensity. Your heart doesn't care whether or not you are doing tabata thrusters or tabata hill reps, all it knows is that it has to pump a truckload of blood, and that alone will make it stronger.
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Quote:

Originally Posted by little_brad View Post

that was below the belt brah!!

most ordinary punters have weak or under developed hammied and glutes brah, no shame.

Point being derp can derive conditioning and related benefits simply by making minor tweaks to his current program or throwing in hill sprints. The latter will contribute to both building hsi sq and dl, while reducing BF. And that's good, right?
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didj why you take my trolls so serious!

Agree on your points tho
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lol sorry I really should know by now you like taking the piss shouldn't I?

that was for panda though too.

I'm currently building a LOT more strength endurance workouts into the periodised programs of the rowers I am working with.
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Quote:

Originally Posted by little_brad View Post

didj why you take my trolls so serious!

Agree on your points tho

Except he called them "tabata thrusters"...... when we all know that..... yadda, yadda, yadda..........
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what's good for working dem glutes?

i do glute ham raise but mostly just feel it in the hammies
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Quote:

Originally Posted by didjeridude View Post

lol sorry I really should know by now you like taking the piss shouldn't I?

that was for panda though too.

I'm currently building a LOT more strength endurance workouts into the periodised programs of the rowers I am working with.

Examples of such workouts?
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Quote:

Originally Posted by Gussigan View Post

what's good for working dem glutes?

i do glute ham raise but mostly just feel it in the hammies

Cheek claps for time
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Quote:

Originally Posted by little_brad View Post

Examples of such workouts?

4x AMRAP in 4min (3min rec between sets)

20x hang clean
20x push ups
20x front squat
20x bench pull (or any horizontal pull depending on access to equipment)


even though its an AMRAP I still believe in not sacrificing form
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Quote:

Originally Posted by Gussigan View Post

what's good for working dem glutes?

squatz and deadz, yo!
if i could think of something witty to say i'd put it here
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Quote:

Originally Posted by miss innocent View Post

SINGLE LEG squatz and deadz, yo!

with added gluts emphasis!
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Quote:

Originally Posted by Gussigan View Post

what's good for working dem glutes?

Doggie style.
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Quote:

Originally Posted by big eddie View Post

My strength program consists almost entirely of running up and down hills.

I call it strongslowrunfit

fyp
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Quote:

Originally Posted by didjeridude View Post

4x AMRAP in 4min (3min rec between sets)

20x hang clean
20x push ups
20x front squat
20x bench pull (or any horizontal pull depending on access to equipment)


even though its an AMRAP I still believe in not sacrificing form

Nice, what's the weight? 30-40kg?
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What about lunge action for le glutes??
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Quote:

Originally Posted by little_brad View Post

Nice, what's the weight? 30-40kg?

I would normally aim for about 30-50% 1RM, so for stronger men, yeah def around that 30--50kg mark, but for lightweight women they'll prob have to stick with an oly bar on its own.

I'm less concerned with unilateral stuff like lunges for the rowers because they are one of the rare examples of where the bilateral movements are actually more specific to the sport.

so many combinations of these mini circuit workouts but as long as there is some hip, knee, push and pull then its covering all bases and keeping the total working muscle mass high which is what is needed for the central (cardio) adaptation.
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[quote=PandaMonium;394863931]

Quote:

Originally Posted by Derelict View Post

No, I'm not just looking at add some additional metcons and WODs to improve stamina a bit. QUOTE]

How does this relate to your strength traning program? What defect in your program does it correct?

It relates to my indoor soccer playing two games a week a lot of the time now.
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[quote=Derelict;394864235]

Quote:

Originally Posted by PandaMonium View Post


It relates to my indoor soccer playing two games a week a lot of the time now.

Hill sprints 2 - 3 times a week should do the trick.
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Maybe he doesn't want to get bored by doing the same shit every day
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It's cause indoor soccer takes heaps out of you.

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Enlightened, morally strong sports fans follow the NRL.

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Quote:

Originally Posted by avatar_karma View Post

It's cause indoor soccer takes heaps out of you.

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Quote:

Originally Posted by avatar_karma View Post

It's cause indoor soccer takes heaps out of you.

You're such a dick lately... If you sprint after the ball a lot, it's fucking tiring. I happen to sprint around a lot, from offense to defense. I rarely play whole games because I get knackered.
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@ mischa

Quote:

Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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It's OK Derp, I'm just trolling, I know running around like a headless chook after a ball is tiring.

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Quote:

Originally Posted by Derelict View Post

You're such a dick lately... If you sprint after the ball a lot, it's fucking tiring. I happen to sprint around a lot, from offense to defense. I rarely play whole games because I get knackered.

ergo, hill sprints.
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Quote:

Originally Posted by avatar_karma View Post

It's cause indoor soccer takes heaps out of you.

The couple of time I've played indoor it's been brutal.

Quote:

Originally Posted by Astro-Boy View Post

http://theclimbingcyclist.com/climbs...ark/mt-hotham/

I will run/walk/crawl that in under 7 hours no later than 31DEC14.

Your move, Tobi.

Quote:

Originally Posted by Astro-Boy View Post

Hotham is only 30km, I'm planning to do that as one of my long training runs.

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