[quote]gregron wrote:
Or my new favorite is to grab a pair of the 40lb dumbbells and do sets of weighted burpees… 3 or 4 sets of 10 with 60 seconds rest in between will kick your ass.[/quote]
How do you do this? Carry it through the burpee cycle even during the push-up phase?[/quote]
Basically just use the DBs as push-up handles for that phase and then transition to a DB snatch for the next phase of the movement. Of course, if you happen to be using round DBs, this doesn’t really work so well as you’ll likely roll around during the push-ups.
[quote]PB Andy wrote:
Don’t worry about that stuff iron. When you sprint, that beats the SHIT out of your legs. You have to tame down your weekly leg volume significantly when sprinting. That’s why I love the prowler… no eccentric, so my muscles don’t get torn to shreds but my lungs do.[/quote]
But… I don’t think sprinting has an eccentric either? I know anecdotally that sprinting/HIIT destroys your legs, but… yeah, kinda confused.
Anyways, I do… intermittently… sometimes. I really should do it regularly, but I don’t particularly enjoy it. Sometimes I go on the elliptical, sometimes I do sprints, and sometimes I flip tires and sometimes I mix it up. I should buy a sledge and go to town on one of those tires. That’d be fun. [/quote]
I should be more clear. The movements in the prowler and sprinting are the same… i.e. run forward. However when sprinting, you are typically moving your legs much more faster/powerful, and you’ll get sore in your hip flexors and hamstrings. This is because there is a rapid shortening/lengthening that occurs. But this often doesn’t happen when pushing the prowler.
[quote]gregron wrote:
Or my new favorite is to grab a pair of the 40lb dumbbells and do sets of weighted burpees… 3 or 4 sets of 10 with 60 seconds rest in between will kick your ass.[/quote]
How do you do this? Carry it through the burpee cycle even during the push-up phase?[/quote]
Yep. Hold the DBs, drop down into the pushup position, do a pushup between the DB’s, pop back into a crouch(like a DB deadlift position) and then stand up/explode into a jump as high as I can, then when I land I go right back into my next rep.
The jump is what is so tiring. You have to make sure you’re under the weights properly without rounding your back. That would be bad[/quote]
Thanks for that. Yes it’s good also that the rep ranges are 10 so you can keep a good form while doing it. I’ve only done the regular burpees and on other days thrusters (with light weights).
Right now I plan to incorporate a HIIT program into my workout with sprints.
Twice a week now since I’m dieting. One HIIT session on the treadmill for 20 - 30 minutes, then db/bb complexes on another day (in a circuit fashion for 30 - 60 minutes). When I start trying for quality gains, I’m going to toy with a day dedicated solely to conditioning work.
[quote]Teledin wrote:
Twice a week now since I’m dieting. One HIIT session on the treadmill for 20 - 30 minutes, then db/bb complexes on another day (in a circuit fashion for 30 - 60 minutes). When I start trying for quality gains, I’m going to toy with a day dedicated solely to conditioning work.[/quote]
30-60 min of complex circuit training? that’s intense…what does that typically look like for you?
I actually do like cardio. I ran 5 miles for the first time 2 weeks ago, only took 45-50 minutes (was going for distances, not speed) and by the end I had massive callouses on either side of my feet. Felt like a demi- god
does 30 min walk after dinner every night count as cardio? If so then I also do ssc cardio, not really for fat loss but just for digestion and to “feel better” after a meal.
some type of bodyweight circuit, complexes, or strongman training. the purpose of “cardio” is to lose more fat. imo it is much more efficient to involve all muscle groups doing things like complexes because it: 1.puts a greater demand on the metabolism, 2.reduces muscle wasting, 3.greater hormonal effect. more muscles used=higher energy output=more calories burned. i have a good amount of experience doing both and used to run about 15 miles a week. this got me lean but felt small. when i started doing strongman training once a week i got just as lean while keeping and gaining muscle.
I usually do HIIT twice/week when not dieting. Not anything extensive, a warmup, 10 intervals, and then a 5-10 minute cooldown. I will also mix it up and do sprints some days, completing somewhere between 10-20 with length ranging from 40-100 yards.
No. The year I stopped running, (the vital capacity of) my lungs got 40% bigger. And I’ve been staying about as lean while getting bigger and stronger.
This is what i did. Atleast 4 sessions each week.
30- 60 min low intensity on the threadmill
20 min intervals on the eliptical thingy
hill sprits til i puke or cramp
60-90 min walk up the mountain, then sled/snowboard down again. (this one is actually fun)
after my knee surgery, all i can do is slow boring painful and short rides on a staionary bike. Not allowed to run or anything for a couple of months, and i actually miss it!
I run sprints and do some speed/agility drills, but I’m thinking about playing ball again next year so I want to get back into shape. Definitely working nicely with this bulk though. Fuck low intensity, that doesn’t do shit for me.
