Goal Thoughts
I’ve been looking at athletes of my height who are around my goal weight and bodyfat levels, to give me something visual to aim for.
I think Yushin Okami is a pretty good fit - he is 6’2" and probably walks around at 93kg or so (he fights at 84kg and is big for his weight class). He is obviously significantly leaner than me. I worry about losing bodyweight, but seeing how he looks at that weight is very encouraging.
[quote]furo wrote:
Also LoRez - as I won’t be competing on the Saturdays, what would I be best to replace that with? Should I do a 10k run on that day?
EDIT: How does this look for a plan for running a 10k?
Overall looks good.
Yeah, you might just want to test your actual 10k time on that 6th day.
The biggest difference between day 4 and day 6 is that in day 4 you’re trying to maintain a specific pace, and day 6 you’re actually trying to beat your time. Day 4 I might bump up to 7 or 8 miles.
However, this is from memory, and it was about 10 years ago, so I might be a little bit wrong about things. We were also training for 5Ks, so I’m not sure if a 10K would be trained best this way.
As far as why the 400, 600, 800 intervals and when/why each was done, I don’t really know. We just did as we were told 
Rests were pretty short though. When you’re about at the point you’re panting, but can now actually talk a little bit between breaths… that’s about the time to start the next one. It was rough.
But, that should at least give some framework.
I know, somewhere, I saved my “offseason/preseason” worksheet. If I find it, I’ll share it with you. This was the stuff to do between track season (spring) and cross country (summer), to get us prepared.
[quote]LoRez wrote:
[quote]furo wrote:
Also LoRez - as I won’t be competing on the Saturdays, what would I be best to replace that with? Should I do a 10k run on that day?
EDIT: How does this look for a plan for running a 10k?
Overall looks good.
Yeah, you might just want to test your actual 10k time on that 6th day.
The biggest difference between day 4 and day 6 is that in day 4 you’re trying to maintain a specific pace, and day 6 you’re actually trying to beat your time. Day 4 I might bump up to 7 or 8 miles.
However, this is from memory, and it was about 10 years ago, so I might be a little bit wrong about things. We were also training for 5Ks, so I’m not sure if a 10K would be trained best this way.
As far as why the 400, 600, 800 intervals and when/why each was done, I don’t really know. We just did as we were told Rests were pretty short though. When you’re about at the point you’re panting, but can now actually talk a little bit between breaths… that’s about the time to start the next one. It was rough.
But, that should at least give some framework.
I know, somewhere, I saved my “offseason/preseason” worksheet. If I find it, I’ll share it with you. This was the stuff to do between track season (spring) and cross country (summer), to get us prepared.[/quote]
Ah great, thank you so much for all the info!
EDIT: As you used that programme more for 5ks, and my baseline stamina is starting so low, do you think I’d be better off slightly lowering the distances? Say 10 miles on the long day, 4-6 miles on the medium days and 2 miles on the short days?
Week 18
Day 6: Chin-Up
Chin-Up
BW: 10-10-10
1 Mile Run
Possibly the weediest session logged on this site, but I’m happy with it as I still feel rough and I think 3 sets of 10 is a chin-up PR. It wasn’t too long ago that my max was 7 reps!
I’ve looked back through this log and the previous log to try to gauge chin-up progress. 10 months ago, in December of 2012, I seemed to be consistently hitting 3 sets of 7 reps, and at the start of this log, 4.5 months ago I managed one set of 10 followed by two sets of 8.
Progress is being made, albeit slowly. 20-reps is a way off yet!
Congrats on the chins.
In regards to running; I run a bit myself when I am in-season for soccer. My recommendation to you is that after you have spent a few weeks getting used to running a few miles at a time and happy with your technique, I would then concentrate on intervals and shorter distances…
In season I would do 2 track sessions after I had done some skill work with the ball.
Wednesday:
Friday
By doing this I have found I am more fitter and have more stamina than 99% of my fellow soccer players.
tweet
[quote]furo wrote:
Week 18
Day 5: Pistol Get-Up
Pistol Get-Up
BW: 3-3-3
Pistol Squat
BW: 4-3-3
I didn’t go for a run today and I kept the volume low because I felt rough. Hopefully I’ll be back at it full speed tomorrow!
Thanks for the routine LoRez! I’ll definitely use that as a template in the new year. I couldn’t do it now because I wouldn’t manage any of the longer runs haha! How were the intervals structured? How long did you rest between each “sprint”? What was the advantage to mixing it up between 400m, 600m and 800m instead of just sticking with one? And what sort of pace did you have for the recovery runs? Sorry for all of the questions!
Thanks CMdad. How have you been going about getting your heart rate up? Have you been shortening rest periods etc or adding in specific conditioning work? Good luck with it![/quote]
In terms of cardio, I haven’t been too scientific with it and I definitely wouldn’t say I’m “training” it as it really isn’t my focus. I’ve just made a conscious effort every day to add an extra hour of “moving” into my routine. Sometimes it’ll be a run (3-4 miles), sometimes some barbell complexes, sometimes an extended session of farmer’s carries and sometimes even just a brisk walk with my dogs and kids. To be honest, I really enjoy the variety and the lack of a rigidly structured plan and, it feels good to just get out there and move. My epiphany moment came 6 months ago when I went out to a local football field to do some sprints. I did the first 100 yard sprint and when I was catching my breath I thought to myself, “that’s the first time I’ve run all out in over 10 years”. What a shameful realisation that was. Never again.
[quote]furo wrote:
I’ve looked back through this log and the previous log to try to gauge chin-up progress. 10 months ago, in December of 2012, I seemed to be consistently hitting 3 sets of 7 reps, and at the start of this log, 4.5 months ago I managed one set of 10 followed by two sets of 8.
Progress is being made, albeit slowly. 20-reps is a way off yet![/quote]
Good work on the chins. For the life of me I can’t get that 10th rep. Ive been stuck on 9 for months now.
Week 18
Day 7: Rest
I’m knackered today, so I’m resting.
theBird: Thanks for the advice! Hearing that I’ll definitely mix in some shorter sprints alongside my longer runs.
CMdad: I really like your way of doing it; just getting out and moving like you said. I’d like to focus on running specifically at the moment as it is such a weak-point, but once I’ve reached an acceptable standard I’ll switch to a less structured and more varied way of getting cardio in. I’d like to mix in fun things like hiking and rock-climbing and other outdoor activities as well as runs and sprints. EDIT: Thanks about the chin-ups. I’m sure you’ll get that 10th rep soon!
Week 19
Day 1: Rest again
Not feeling great 
Week 19
Day 2: Handstand Push-Up
1 Mile Run
Handstand Push-Up
BW: 5-5-5
I’m not convinced I’m a fan of the handstand push-up. It’s so awkward to get into position and the blood rushing to the head part is annoying.
The 1 mile runs don’t feel like they are getting any easier but they feel like they are getting faster, if that makes sense.
After finals I’m thinking of doing CT’s layers routine. It’s about time I made some serious body-composition improvements and it sounds stupid but the idea of losing fitness is something that has really held me back from wanting to gain size. If I can gain size while improving fitness with my running then that won’t be an issue. I’d obviously have to scale down the running and eat an awful lot; the former will be fine because I don’t have lofty ambitions and the latter has certainly never been a problem for me.
Week 19
Day 3: Kettlebell Swing
Kettlebell Swing
10kg: 50
20kg: 50
28kg: 25
20kg: 50
10kg: 150-100-50
1 Mile Run
Bodyweight: 96.2kg
The more I think about CT’s layer system the more I think it could be perfect for me. I’ve gathered as much info as I can find and I think I’d follow this 5-day split: high-pull; bench; front squat; high-pull, bench. At the end of each session I’d do a little maintenance work on one of the following: chin-up; dumbbell row; handstand push-up; kettlebell swing and pistol squat. I couldn’t face cutting them out completely, but I’d keep both volume and intensity extremely low. I would do slow-paced longer runs on the rest days - I’d avoid any CNS intensive sprinting.
[quote]furo wrote:
Goal Thoughts
I’ve been looking at athletes of my height who are around my goal weight and bodyfat levels, to give me something visual to aim for.
I think Yushin Okami is a pretty good fit - he is 6’2" and probably walks around at 93kg or so (he fights at 84kg and is big for his weight class). He is obviously significantly leaner than me. I worry about losing bodyweight, but seeing how he looks at that weight is very encouraging.
[/quote]
Yeah that’s a good physique to shoot for I would think at our height and staying natty.
I wish I could help with the running. I ran track and XC for a season but literally would just run a mile route to my friends house, play video games and eat sweets, then run back after and hour, so I’m not a good source on the matter. lol. I did like running the mile though lol
[quote]Spidey22 wrote:
[quote]furo wrote:
Goal Thoughts
I’ve been looking at athletes of my height who are around my goal weight and bodyfat levels, to give me something visual to aim for.
I think Yushin Okami is a pretty good fit - he is 6’2" and probably walks around at 93kg or so (he fights at 84kg and is big for his weight class). He is obviously significantly leaner than me. I worry about losing bodyweight, but seeing how he looks at that weight is very encouraging.
[/quote]
Yeah that’s a good physique to shoot for I would think at our height and staying natty.
I wish I could help with the running. I ran track and XC for a season but literally would just run a mile route to my friends house, play video games and eat sweets, then run back after and hour, so I’m not a good source on the matter. lol. I did like running the mile though lol[/quote]
Great to hear from you man - you’re looking outstanding in your avatar pic :).
Yeah I think it’s a good physique to aim for. Maybe slightly bigger if possible, but something in that rough ballpark. I think it’s encouraging that he doesn’t train with his physique as a focus, and is drug tested (though that doesn’t necessarily prove anything). My goals are so variable though - some days I wish I looked like Alistair Overeem lol.
Haha that’s hilarious!
Week 19
Day 4: Kettlebell Row
Kettlebell Row
20kg: 10
38kg: 10-10-10
28kg: 15
Bodyweight: 96.5kg
[quote]furo wrote:
some days I wish I looked like Alistair Overeem lol.
[/quote]
Better get you some of his CellTech brah.
[quote]csulli wrote:
[quote]furo wrote:
some days I wish I looked like Alistair Overeem lol.
[/quote]
Better get you some of his CellTech brah.[/quote]
Haha I need to get me some “horsemeat” and some Dutch/Jamaican genetics. That must be one of the best genetic combinations lol.
I’ll stick with my Celtic genes and my chicken though. I think they’ll do me just fine.
EDIT: I think it’s a big part of this whole game that I’ll never be satisfied, and I like that.
[quote]furo wrote:
[quote]Spidey22 wrote:
[quote]furo wrote:
Goal Thoughts
I’ve been looking at athletes of my height who are around my goal weight and bodyfat levels, to give me something visual to aim for.
I think Yushin Okami is a pretty good fit - he is 6’2" and probably walks around at 93kg or so (he fights at 84kg and is big for his weight class). He is obviously significantly leaner than me. I worry about losing bodyweight, but seeing how he looks at that weight is very encouraging.
[/quote]
Yeah that’s a good physique to shoot for I would think at our height and staying natty.
I wish I could help with the running. I ran track and XC for a season but literally would just run a mile route to my friends house, play video games and eat sweets, then run back after and hour, so I’m not a good source on the matter. lol. I did like running the mile though lol[/quote]
Great to hear from you man - you’re looking outstanding in your avatar pic :).
Yeah I think it’s a good physique to aim for. Maybe slightly bigger if possible, but something in that rough ballpark. I think it’s encouraging that he doesn’t train with his physique as a focus, and is drug tested (though that doesn’t necessarily prove anything). My goals are so variable though - some days I wish I looked like Alistair Overeem lol.
Haha that’s hilarious!
[/quote]
I appreciate the compliment man, still have quite a ways to go though. lol
Overeem is a monster, but definitely got some crazy genetics. Jaime Alderton is taller I think, maybe natty (lol) and doesn’t have the most naturally aesthetic structure, so he’s kind of what I shoot for often.
Week 19
Day 5: Kettlebell Flat Press
Kettlebell Flat Press
10kg: 10
20kg: 10
28kg: 8-8-8
20kg: 20
I felt significantly stronger on this than last week, when I was doing work sets of 6.
I should have gone for a run today, but I was very busy and the next 3 days are much more relaxed so I will run then.
[quote]Spidey22 wrote:
I appreciate the compliment man, still have quite a ways to go though. lol
Overeem is a monster, but definitely got some crazy genetics. Jaime Alderton is taller I think, maybe natty (lol) and doesn’t have the most naturally aesthetic structure, so he’s kind of what I shoot for often.
[/quote]
You’re definitely well on your way :). That’s an awesome physique to shoot for. Is he a similar height to you? How tall are you btw? I think we are similar.
[quote]furo wrote:
Week 19
Day 5: Kettlebell Flat Press
Kettlebell Flat Press
10kg: 10
20kg: 10
28kg: 8-8-8
20kg: 20
I felt significantly stronger on this than last week, when I was doing work sets of 6.
I should have gone for a run today, but I was very busy and the next 3 days are much more relaxed so I will run then.
[quote]Spidey22 wrote:
I appreciate the compliment man, still have quite a ways to go though. lol
Overeem is a monster, but definitely got some crazy genetics. Jaime Alderton is taller I think, maybe natty (lol) and doesn’t have the most naturally aesthetic structure, so he’s kind of what I shoot for often.
[/quote]
You’re definitely well on your way :). That’s an awesome physique to shoot for. Is he a similar height to you? How tall are you btw? I think we are similar.[/quote]
I think he is 6’0" maybe. At least I was told that by Marzouk on these forums. lol. I’m 6’2" just as you are, Master Height Race Crew. lol
