After you make progress with a particular program and say that you keep making progress, why change it. There is a principle that something that works should not be changed. It is true that you have been training on this program for a long time, but that should not be a problem. Maybe you want a change because of your psychological desire.
Training partners want a change. I doubt Iāll get weaker, and maybe Iāll learn something new.
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@deyan thanks for mentioning it though. Ever since I was asked to have us change things up my mind has been writing programs. As I was out for a walk today I started thinking about some of Kelsoās high-rep squat programs (courtesy of @T3hPwnisher) and imagining what itād be like to run through them by alternating the squat variation, i. e. have back squat ā zercher ā front squat as the week progresses. to allow my buddy to have his legs still for dancing on the weekends.
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I havenāt done much rope skipping - just a bit here and there but I definitely think it could be utilized to strengthen the connective tissues.
Not much carryover I thing, but itāll strengthen your calves.
Running is whole different motion, but as J said itāll do your connective tissues good.
How long can you run in a steady pace?
If you want to run 2 times a week, then do one day with some sprints about 5 - 6 just like Simo said, donāt go balls out, just run fast no 100% effort at all. just run fast.
The second day you could find stretches over 400 m, 1 km and 1 mile.
Jog a couple of 100 m to warm up. Then run one of the distances for time, first time just jog every distance note the time. Next time try to beat it just by a couple of seconds, that way youāll run a little bit faster every time you try a distance.
It doesnāt sound like much but youāll quickly get into great shape.
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I have no idea. Iāve never tried a max push for distance. There was an article I came across months ago that said if you set out and ran for ten minutes and didnāt make it at least a mile you were desperately out of shape. So I ran for ten minutes and made it past the mile, but I donāt remember by how much.
Usually pacing is my issue, even with sprints. I like going fast, so I go as fast and as hard as possible 
I think Iāve hurt myselfā¦ Three, maybe four times now whenever I start incorporating runs. I figured if I start now when itās cold, slippery and dreadful I might be forced to keep an okay pace and not repeat myself yet again.
You live in Denmark, any tips for running in the cold?
I suppose I could count lamp posts. Or just do a certain circuit faster each time. Or use an appā¦
I recommend finding a park. Use trees or benches or something to mark your distances and then you can use an app to determine the distance (assuming you can see the landmarks on a satellite view).
You could also find a track. The reason I recommend those options is the surface. Youāre more likely to get beat up of youāre sprinting on sidewalks or streets.
Iād love to be able to run for a few miles no problem. Come first of the year I will make a push to get lean and plan to add in daily cardio. My issues now are legs cramping up anything past a mile. Iāve found some stretching type exercises for the ankle and calf, but so far that isnāt helping.
I would say that initially I would be cautious of this approach. It will tend to mean you end up going faster and faster and thatās where you may run into potential injury problems. Really think about what you want the running for. If it is just for conditioning then go either very short sprints (not too fast), hills are good for this. Or go for time/distance but keep it slow and steady. You will naturally get quicker you get more efficient but I would not be trying to beat a distance or time every run.
Ah, the culture clash. The city I live in is small, and are parks are essentially to scale in relation to the size of the city. They are tiny. You can stand at one end, and see the other, and an adept thrower can probably toss something across the entire thing. Not like when I lived in Oslo, where walking through a park was part of my commute and it took a good ten, fifteen, minutes.
There is however a meadow, which would be more appropriate, there are some long stretches of road there but not sure how well maintained they are now during winter time. Most of it is just used for cross-country skiing at the moment.
Iāll check if the one track we have is open for the public now, or if it is closed for the season.
There is a saying that goes to the tune of (paraphrasing) āget fit to run, donāt run to get fitā.
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Would you be cautious even if you make a conscious effort to only beat the previous time by a few seconds and not beat it by as much as you can. I.e., if you beat it by 20 seconds, you failed.
2019-12-09
Hybrid-split: 5-9 Mk. 0 (Letās Get STRONK)
Week 1
Monday:
A1. Back Squat 3x5-9, 90s rest @ 120kg
3x5
@dagill2 Note the weight
A2. Incline Bench 3x5-9, 90s rest @ 60
7,
6,
5
B. Snatch-grip Deadlift 4x6-10. (ss: optional ab-work) @ 100
9,
9,
8,
7
C. Dips / Curls / Lateral raise tri-set, 2x6-10 @20/18/7
2x7/8/7
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@danteism being a scholar of the arts, what happened to liver tabs? Iāve noticed when reading āoldā stuff, by for instance Reg Park, Paul Kelso, and arguably Bill Starr that it seemed like such a staple supplement at the time. Why has it fallen out of favour?
This is a weird flex, but point made. I do intend to get my shit together on squats one day.
Edit: youāve also shamed me into considering some direct quad work in my next program.
Itās less of a flex, more pointing out I added 15 kilos to my work sets. Sorry it came across that way
Thatās fine man, Iām not easily worried.
Well done for the improvement.
Itās hard to answer without understanding your background with regards to running or sport.
If I was giving a plan to a new runner (and Iām no running coach by the way) I would have them run for time. So if you are running 30 mins, you run 15 mins from home turnaround and run 15 mins back. Plan to keep the heart rate 120-140 or breathing so you can still talk (as I mentioned above). You will find that the distance you run before you turn around starts to increase as you get more efficient but you donāt want to do more distance but have a heart rate of 170-200. If you do this you will no longer be training your aerobic system but you will be anaerobic. The same issue happens if you try to beat your time every run, you start to run at much higher heart rates and train a different system.
This is the issue I run into. Iām impatient and hate running slowly.
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Pretty much non-existant in both regards.