Sport and Fitness

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

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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.

Quote:

Originally Posted by CheelWinston View Post

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.

Quote:

Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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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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Quote:

Originally Posted by little_brad View Post

Maybe he doesn't want to get bored by doing the same shit every day

WODs and ADHD. Is there an unseen connection?

Discuss.
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Quote:

Originally Posted by avatar_karma View Post

I know running around like a headless chook after a ball is tiring.

Well, you do play rugby.
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Oh shit, this isn't the nothing thread. Huh.
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oh yes, training. Today.

a. suitcase Dl 5x5/side
b. javelin press 5 x 5/side
c. RDLs 4 x 20
d1. OH shrugs 4 x 10.
d2 pullups 4 x 8
e1. DB tri ext 4 x 12
e2. hanging pikes 4 x 10
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Quote:

Originally Posted by PandaMonium View Post

ergo, hill sprints.

i don't really see how that's going to carry over considering he plays soccer on a flat surface
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good call, Tabata rowing is a great workout
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Quote:

Originally Posted by Gussigan View Post

i don't really see how that's going to carry over considering he plays soccer on a flat surface

Hill sprinting will carry over to his field sprints=> lactic acid tolerance and endurance should improve - which is what he was looking at. It will also improve the strength of his hip extensors/glutes, which will also have a positive carry over to his raw sq and dl in the short to medium term.
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Quote:

Originally Posted by DuncanM View Post

Well, you do play rugby.

Yeah, all you do is rugby is run around. It's not like you have to use strength to put 100kg+ ****s that are running as hard as they can at you on the ground...Oh wait....

Spoiler:


Exercise for the day:
Squats
Bench

2km run

Rib cartilage damage still giving me grief, could only bench 30kgs without stabbing pains. And hard to breathe on my runs.

Quote:

Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

Last edited by avatar_karma: 15-May-12 at 05:03pm

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panda, c'mon, that was a troll

you know i'm with you on hill sprints, prowlers and lifting. there's not many lifters left around here, we gotta stick together
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Doggin

Amrap 20 mins
20 wall ball
10 burpees
200m run

7 rounds minus 100m
Unspoilt by Progress
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Quote:

Originally Posted by Gussigan View Post

panda, c'mon, that was a troll

you know i'm with you on hill sprints, prowlers and lifting. there's not many lifters left around here, we gotta stick together

Too busy to be trolled man, trying to cancel my meetings this arv so I can sneak out and pick up my copy of Diablo III.... suitably distracted..
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Quote:

Originally Posted by avatar_karma View Post

Yeah, all you do is rugby is run around. It's not like you have to use strength to put 100kg+ ****s that are running as hard as they can at you on the ground...Oh wait....

That was too easy.
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Quote:

Originally Posted by DuncanM View Post

That was too easy.



Anyway, we're here to make fun of Derp's program ADD, nothing else.

Quote:

Originally Posted by CheelWinston View Post

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Trollers gonna troll
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Quote:

Originally Posted by PandaMonium View Post

WODs and ADHD. Is there an unseen connection?

Discuss.

Well I'm pretty sure I have ADHD so it makes sense.

So what's the programming for hill sprints? Sounds easy cause I just go to a hill and run so I'm down. I just need to find a good hill close to me.
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you can always run backwards down a hill, if you cant find an uphill to run forwards up ^
Spoiler:

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Originally Posted by borrisGLOWSTICK View Post

Life trainwreck stories, bewbs, mod angering drug implicated posts and 2fast2furious only.

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that’s terrible spastic
also I would imagine a little disheartening that he has never attempted to drug rape you?

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5x10m 15s rest
4x 20m 30s rest
3x 30m 60s rest
2x 40m 90s rest
1x 50m

Or you can just do 30s rest for each, or just run set number of 50m/100m.
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sprint up hill
walk back down

repeat until vomit
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