I use Tabata’s regularly as my form of EST and although they are a bitch like the results. As great as they are I really do not see the point of doing 5 days of CNS intensive work in a row within a week.
If one is performing the Tabata as hard as you ought to be doing then you need at least 48 hours recovery for the CNS and it would not be optimal to sprint the next day.
To the OP, has the above thought entered your mind at all? Or do you just want to see how far you can push yourself. For all i know the sprinting you are doing could be more tempo-ish (low/moderate intensity)as opposed to max speed, i.e. 95% and above of max speed.
lastly, the V diet and the protocol you put together, that’s harsh man. hopefully you’ll get through it and your knees won’t take a beating due the ‘sprints’ and weight you are right now.
[quote]BSims wrote:
I use Tabata’s regularly as my form of EST and although they are a bitch like the results. As great as they are I really do not see the point of doing 5 days of CNS intensive work in a row within a week.
If one is performing the Tabata as hard as you ought to be doing then you need at least 48 hours recovery for the CNS and it would not be optimal to sprint the next day.
To the OP, has the above thought entered your mind at all? Or do you just want to see how far you can push yourself. For all i know the sprinting you are doing could be more tempo-ish (low/moderate intensity)as opposed to max speed, i.e. 95% and above of max speed.
lastly, the V diet and the protocol you put together, that’s harsh man. hopefully you’ll get through it and your knees won’t take a beating due the ‘sprints’ and weight you are right now.
[/quote]
I want to see how far I can push myself. I was planning on sprinting all out today, but my ankle was bothering me. So I ran at a pretty fast pace, probably 85% of my maximum for a minute.Then I would walk for a minute. I repeated this process four times. I recently sprained my ankle and am now just getting back to 100 percent.
I just finished my workout and it was much harder than I had planned. I warmed-up and stretched out a little bit and tried to sprint, but my ankle hurt too much. I improvised and ran at about 85 percent of my max speed for a minute and walked for a minute and repeated three more times.
Then I started lifting. I did some warm up sets on overhead squats and did a work set with 135 lbs for 10. Then I did a couple light sets of front and full squats and did two work sets. The first set was 185lbs for ten on back squats and the same weight for five on front squats. I then did 225lbs for 6 with full squats and 225lbs for two on front squats.
I then did a couple sets of standing military and some calf raises and called it a day. I haven’t gotten used to the velocity diet yet and feel pretty drained. I now have to sit through three hours of class tonight. I hope I make it without falling asleep.
I just finished my tabata workout, and it was by far the hardest tabata workout I’ve ever went through. Halfway through I thought I was going to pass out. I was using 15 pounders and got atleast 10 reps a set. My quads and hamstrings and shoulders haven’t ever burned like that before. I weighed in before doing the tabata method and was done 7 pounds. I figure most of it is water weight due to glycogen depletion, but it’s still nice to be down seven pounds.
Just finished my workout. It consisted of a bunch of sets of overhead squats. I was mainly just trying to improve my form. Then on the basketball court I dribbled down court and shot a lay-up dribbled down to the other end of the court and made a lay-up. I was running pretty fast, probably about 90% of my speed. I repeated this about six times and then dribbled and shot around at a pretty fast pace for about half an hour. I really didn’t do that much volume, but afterwards I felt exhausted. I just drank my shake and feel a little better though.
[quote]bushidobadboy wrote:
You weigh 300 lbs. You have a dodgy ankle. You plan on doing sprints. This is not a good idea IMO. I mean, good on yer for being committed to your fitness etc, but if you sprint on a partially recovered ankle at a bodyweight far in excess of what that ankle was designed to carry, then you need to be committed… to the loony bin.[/quote]
I have been cleared by my sports medicine doctor and physical therapist to do any activities that don’t cause severe pain. The pain that I experience now is from my calcaneus bone, which is bruised. I go back to the doctor in a few weeks to get a cortisone shot.
I almost broke. My mom asked me to make dinner for my family. I made spaghetti and meatballs, which is one of my favorite meals. I almost caved. I quickly made a shake and slugged it down. While I was making the food my mind was trying to convince myself that eating would be good for me and that doing the velocity diet was a bad thing. I wanted to eat really bad too, but I didn’t break. I feel pretty good now because I think that was my first real test of will power.
[quote]jit07 wrote:
I almost broke. My mom asked me to make dinner for my family. I made spaghetti and meatballs, which is one of my favorite meals. I almost caved. I quickly made a shake and slugged it down. While I was making the food my mind was trying to convince myself that eating would be good for me and that doing the velocity diet was a bad thing. I wanted to eat really bad too, but I didn’t break. I feel pretty good now because I think that was my first real test of will power. [/quote]
Dude, why didnt you just cook something healthy? I would have done steak and raw vegies.
Oh and to semi quote Mike Boyle - you get fit so you can run, not run to get fit. Lose some weight before you beat your spine and knees up running. Even sprinting should be avoided at this time IMO.
[quote]Andrew Dixon wrote:
jit07 wrote:
I almost broke. My mom asked me to make dinner for my family. I made spaghetti and meatballs, which is one of my favorite meals. I almost caved. I quickly made a shake and slugged it down. While I was making the food my mind was trying to convince myself that eating would be good for me and that doing the velocity diet was a bad thing. I wanted to eat really bad too, but I didn’t break. I feel pretty good now because I think that was my first real test of will power.
Dude, why didnt you just cook something healthy? I would have done steak and raw vegies.
Oh and to semi quote Mike Boyle - you get fit so you can run, not run to get fit. Lose some weight before you beat your spine and knees up running. Even sprinting should be avoided at this time IMO.
Good work, keep pushing out those tabatas.[/quote]
My family wanted spaghetti and meatballs. I’ve tried to tell my family to start eating better and to exercise, but they just blow me off. Anyway, I’m debating substituting a conditioning drill for sprinting I learned from a friend.
It’s a circuit of jumping jacks, mountain climbers, and burpees each done for a minute and you repeat the circuit two or three times. I can remember doing something similar at wrestling practice and it was very effective at getting your heart rate through the ceiling.
bushidobadboy, what do you think about jump rope? I’ve done it recently and doesn’t seem to bother my ankle at all. Before injuring my ankle I used to be pretty good at rope skipping.
[quote]bushidobadboy wrote:
jit07 wrote:
bushidobadboy, what do you think about jump rope? I’ve done it recently and doesn’t seem to bother my ankle at all. Before injuring my ankle I used to be pretty good at rope skipping.
Well personally I would stay away from it, but then I skip like a bag of bricks, lol. Actually, I still think that at probably 30-50% heavier than your ‘ideal’ weight, any training methodology that uses repetitive impact, is not going to be good for your recovering heelbone. I guess it’s about percieved benefit Vs potential harm at the end of the day…[/quote]
That’s a good point. I think as long as I’m able to do an activity without pain then I think it’s alright
jit07, someone mentioned rowing earlier, I have to second that. I get terrible shin splints so I try to avoid running except when I have to (rugby training and matches) most my other interval and conditioning work is done on the rowing machine. Man let me tell you, it will seriously kick your ass. Try doing 4 sets of 250m fast rowing with 30 seconds rest between each “rep” and 120 seconds between sets.
[quote]jit07 wrote:
bushidobadboy, what do you think about jump rope? I’ve done it recently and doesn’t seem to bother my ankle at all. Before injuring my ankle I used to be pretty good at rope skipping. [/quote]
Maybe not ideal for a 300 pounder with bad ankles but it is excellent for this 40 year old 190 pounder with a bad knee.
Do it on a rubber mat, wood floor or carpeted surface.
I am amazed it does not cause me problems like running does.
[quote]m0dd3r wrote:
jit07, someone mentioned rowing earlier, I have to second that. I get terrible shin splints so I try to avoid running except when I have to (rugby training and matches) most my other interval and conditioning work is done on the rowing machine. Man let me tell you, it will seriously kick your ass. Try doing 4 sets of 250m fast rowing with 30 seconds rest between each “rep” and 120 seconds between sets.[/quote]
Thanks for the suggestion. There is a rowing machine at the gym where I sometimes lift at.
[quote]Zap Branigan wrote:
jit07 wrote:
bushidobadboy, what do you think about jump rope? I’ve done it recently and doesn’t seem to bother my ankle at all. Before injuring my ankle I used to be pretty good at rope skipping.
Maybe not ideal for a 300 pounder with bad ankles but it is excellent for this 40 year old 190 pounder with a bad knee.
Do it on a rubber mat, wood floor or carpeted surface.
I am amazed it does not cause me problems like running does.[/quote]
I’ll use the platform that I deadlift on in my garage, it’s made of rubber.