I love Fobbit internals, easily my favorite cardio from TB.
The name may honestly be a bit motivator for me lol.
Excited to see your log, always love seeing tactical barbell stuff!
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It is possible I will switch to Base Building this week already. I have 4 of 6 weeks done with Fighter and Black Pro but my problem right now is that for this week and some days during the next couple of weeks, I will have to train while my son sleep (and sometimes even when my pregnant GF sleeps) or while staying somewhere else. Which means no barbell training or no Airbike training because it makes too much noise in the house.
I won’t go into details as to why and it will be okay in a couple of weeks but it made me think. I want to get better at running. Running is now possible outside. Barbell numbers are not a priority right now. I can’t train with barbell this week and some days for the next few weeks. I have exactly 8 weeks before going on a trip to visit Azores and Madeira and do some hiking there with my son on my back.
All of that being said, I think I can turn this into something awesome, stop my Fighter + Black Pro training and do Base Building for the next 8 weeks. I now see that the first time I did it, I probably went way to fast on the running and got my HR too high to have the desired effect. By doing Base Building again, I can run anywhere (perfect for when I am not home) and I can do the strength endurance circuit almost anywhere too or without much noise at home when my son sleeps. I just need to build the right cluster for SE and my training becomes really flexible, gives me a great aerobic base and get me ready for my trip. I will probably alternate some rucking with the running to get ready.
I’ll probably take a minimalistic cluster for SE using only 5 exercises because the reps will be high. I will include bodyweight squats or lunges for sure, push ups for sure and crunches also. I was thinking about ring rows and KB swings for the 2 other moves but if I train when I am on the road, I’ll have to carry the rings and KB so I am not fixed on those yet. I have to decide before tonight. If I don’t find other alternatives for hinge and pulling, this is what I will use.
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Banded Good Mornings could work for the hinge movement in an SE cluster
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Great idea! I would still prefer swings but carrying a KB each time I’ll have to travel is not appealing to me. Carrying a band is easy. I might even be able to do some rows with it. I haven’t thought of bands. Thanks!
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Yesterday evening workout
SE circuits - Base Building Week 1 Day 1
3 times the following circuit:
- 20 push ups
- 20 reverse lunges
- 20 inverted rows
- 20 KB swings (50#)
- 20 crunches
Total time: 23:24
Rest times were 1 min between exercises and 2 minutes between circuits.
It was easy so I can see myself progressing with it. It will probably be a lot tougher when I reach 40+ reps per exercises. When I did Base Building last summer, I used the Alpha Circuits for SE which stop at 30 reps. I will now use the standard template.
I chose to keep the KB swings and the inverted rows because when I looked at the calendar, I saw only one instance where I would need to do the SE while traveling and I can easily move it the day after because I’ll be home. E can be done anywhere as I run outside.
I’ll train in the evening when necessary but I will continue training at lunch as soon as I have the opportunity. I really did not feel like training but once started, the motivation came naturally.
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Yesterday evening workout
E - LSS running
- Run outside 3.86 km (about 2.4 miles) in 30:00
It was cold (below freezing and windy) so breathing by the nose was impossible after 2 minutes and I could not see my watch for HR (not that it is super precise but it gives me an idea). So I would sing a little sometimes just to make sure I was at a right pace haha! Felt good. I have a tendency to accelerate during my runs. First 10 minutes was probably about 13-14 min/mile and 12 min/mile at the end. I need to learn how to pace better. 14 min/mile would probably have been the right call for the whole run like the last run. Warmer temperature will make pacing easier because I will be able to rely entirely on the nose breathing test.
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Dude: learn some military jody calls. That’s exactly what they’re for, and they’d be excellent in these circumstances for keeping pace and testing your breathing patterns. And they’re honestly pretty motivating.
Good on you getting after it.
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Wow thanks for that idea! I would have not think about that! I’ll look into it because I really have trouble maintaining a sustainable speed and staying in zone 2. I tend to listen to music and get carried away.
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Hell yeah brohter!
You can really go all out here and actually download some jody calls. If they’re done right, you can call along with them.
After a quick look on Spotify, they are easy to find and you can even hear the footsteps. I will give it a try.
I am working from my parents house so they can help with the kid today and tomorrow. I am using the office in the basement. My dad has my grandfather WWII helmet on display here. I could use it on my next run to get the full effect!
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Yesterday evening workout
E - LSS Running
- Run 3.48km (about 2.18 miles) in 30:01
Went slower thanks to military jody calls found on spotify. They really work to pace your footsteps and also your breathing so I got a real feel of what the pace should look like. I followed the pace and adjusted my stride so it would be really short to achieve the targeted speed. So huge thanks to @T3hPwnisher for making me aware of that. I went out of the village where I am staying so I could respond to them without funny looks from resident lol. Did not used the helmet either haha.
I used the calls for the first 15 minutes and then stopped because I had little trouble with digesting dinner… nothing that bad but running with almost half a chicken and some vegetables in my stomach had me burping a lot after that time. I stopped to walk 2 times from minute 15 to minute 20 to reset and that worked. I am used to have breakfast at 6AM (egg based), then greek yogurt/oatmeal/fruits at 9AM and running at noon. All easy to digest and some time to do it before the run. Yesterday though, I had dinner at 5:30PM and went running at 7PM so the meal was bigger, heavier and I had less time to digest. I even restrained myself on the quantity of food at dinner because I knew I would have some issues.
Otherwise, the run felt good. My legs are not beat up after 2 consecutive days of running (after a winter of almost no running). My pace is getting better and better to stay in zone 2 (13.8 min/mile yesterday).
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Yesterday evening workout
SE circuits - Base Building Week 1 Day 2
2 times the following circuit:
- 20 push ups
- 20 reverse lunges
- 20 inverted rows
- 20 KB swings (50#)
- 20 crunches
Total time: 15:09
Rest times were 1 min between exercises and 2 minutes between circuits.
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Afternoon workout
E - LSS Running
- Run 4.33km (about 2.7 miles) in 38:20
Easy run. Had to do 35+ min. It was snowing… went anyway. I am getting better and better at finding the right pace (i.e. running uncomfortably slow). First week of base building is done. 7 more to go!
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Evening workout
SE circuits - Base Building Week 2 Day 1
3 times the following circuit:
- 30 push ups
- 30 reverse lunges
- 30 inverted rows
- 30 KB swings (50#)
- 30 crunches
Total time: 27:52
Rest times were 1 min between exercises and 2 minutes between circuits.
It was way harder than last week but I had a hell of a day. I am happy I did this workout anyway.
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Man, I’ve been doing this since I was 18, and I STILL don’t know a single one that wouldn’t end my professional career if video got out of my singing it out loud haha.
Recommend the Jody call, but ya know… sing quietly haha
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@atlas13 when I tested it, I was like “I hope nobody hear me seriously” haha. I did it on one run and my breathing is lot better since. I may do it periodicaly just to remind my body how to breath when running but I don’t feel like doing it all the time!
Lunch workout
E - LSS Running
- Run 4.60km (about 2.88 miles) in 40:06
Nice pace. It was sunny but really cold outside. At 40 minutes, those runs are still easy. The zone 2 pace helps a lot. 60 minutes will be long enough though. Harder to plug in the day.
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Yesterday evening workout
E - LSS Airbike
- Airbike 10.7 miles in 40:00
It was icy on the road yesterday, it was raining but below freezing (weird I know). My lower legs were really stiff so I chose Airbike as my LSS for once. LSS Airbike don’t make the noise that HIC would be doing so that did not wake my son. I was able to go 7-9 RPM faster than the last time I did a LSS session on the Airbike while staying in the same HR zone which was surprising to me considering how I felt going in that training session. I’m glad I did this, I really thought about skipping this one because of fatigue. I feel like all the training sessions are not that hard on their own but the volume add up.
I will adjust from week to week but since I am getting back into running, I may do 1 session per week on the Airbike or rucking so I don’t beat myself up with running so early in the program.
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Hey man, what are you using for a heart rate monitor? I’m relying on my garmin watch for now, but looking to step it up.
I use my Fitbit. Looking to improve too, especially for running. It seems reliable when biking, Airbike or walking. Totally unreliable for HIC or strength training (can’t detect peaks it seems). Partially reliable for running (maybe 10 beats off top). I made some comparation for each of those activity by taking my HR manually and compare it to the readings so, really just a rough estimate. Nothing super scientific, but good enough to spot trends and get a general idea.
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My old Garmin is superior to a newer Fitbit.
Fitbit about 5bpm higher on resting HR.
Fitbit shows very high peaks in the first stages of a run.
On hitting a high HR the Fitbit takes several minutes to reduce from the high HR (approx 160ish) to a correct level (130ish).
All the above are correct on my Garmin, verified by spot check manual wrist pulse readings.
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