idk how to describe it but its a long way up and what i basiaclly do it run as fast as possible up and walk down rest like 30 secs and keep on doing it, i guess thats how i would say it
[quote]remixpaul wrote:
idk how to describe it but its a long way up and what i basiaclly do it run as fast as possible up and walk down rest like 30 secs and keep on doing it, i guess thats how i would say it[/quote]
To answer your initial question. That is not speed training. Speed training is a maximal effort at 100% effort coupled with long rest breaks so you can perform the next rep/set with 100% effort and at the fastest pace possible. Probably not a text book answer but hopefully you get the gist.
I would consider your described training as aerobic interval training. I am doing a similar session in the off season to build up endurance. My session is at an athletics track and the session is very simple in theory. You sprint 100m and have to be back at your starting point by the one minute mark which you repeat the effort. I work my way up to 25 of them which is 5km of work.
The old school trainers in the AFL used to actually try to do 100 of these intervals. It is called the 100 x 100’s. 20km of interval running in 100m.
Personally, I am not training the lower body 2x per week as I am running 3x per week and feel that it might be too much. You could try your 2 lower sessions and 2 conditioning sessions but if you find you are not making any progress in either, then all signs point to overtraining.
so if i would run as fast as possible up and walk down and rest like 2-3min that woiuld be considered speed work?
[quote]remixpaul wrote:
so if i would run as fast as possible up and walk down and rest like 2-3min that woiuld be considered speed work?[/quote]
No, that would start to become more anaerobic conditioning.
If you are talking speed training for getting fast, I have never heard of anyone sprinting up a hill or stairs and improving. If you are trying to get faster, then stairs and hills are not for you. If you are trying to become more anaerobically powerful or improve aerobic endurance, then you can definitely structure some training around the hills/stairs.
You would be doing yourself a favour if you read up a little on speed training and clarified your personal goals. The speed sessions DeFranco outlines in the Speed and Strength section would be excellent for yourself to improve your speed.
what is anaerobic conditioning? and whas the difference between that and aerobic interval training? which would be good for jsut straght up improving my conditioning levels and endurance? sorry for all these questions idont know jack about conditioning …
[quote]remixpaul wrote:
what is anaerobic conditioning? and whas the difference between that and aerobic interval training? which would be good for jsut straght up improving my conditioning levels and endurance? sorry for all these questions idont know jack about conditioning …[/quote]
It’s all pretty complicated at first. Google or wikipedia it and see what you come up with. It would take me the best part of 1/2 an hour to give a brief explanation.
Your current training with the run up the stairs, walk back down and repeat is the best way for general conditioning which, as I take it, is what you are most concerned with. Stick with what you are doing and you will get yourself in good shape. We’ve probably over complicated the matter.
yeah as of right now im sitting here confused like hell hahah
The original WS4SB helped me have a great showing at Nike Camp and earn a scholarship, so here’s to DeFranco and the series.
[quote]remixpaul wrote:
yeah as of right now im sitting here confused like hell hahah[/quote]
Don’t stress mate. That’s what the thread was made for. Helping each other out.
[quote]martyh wrote:
The original WS4SB helped me have a great showing at Nike Camp and earn a scholarship, so here’s to DeFranco and the series. [/quote]
I’ve taken on a coaching role for next season and have a few 17 year olds that could possibly go pro in 2 or 3 years time. Their current strength program is a disgrace. It looks like something straight out of a Flex magazine so I’m looking forward to introducing them to WSFSB.
On the ME days do you guys ever work to 1RM.
The reasons that Defranco uses the 3-5RM is because he though that newbie shouldn’t be using 1RM and the additional reps is good for hypertrophy too.
However Jim & Dave have favor working up to 1RM in the basic Westside.
So i would like to hear what some of the WS4SBer’s are doing on their ME.
I’m thinking of a variation of Jim Wendler in 3 weeks cycle using the same exercise e.g
Wk 1- 5RM
Wk 2- 3RM
Wk 3- 1RM
[quote]Axe wrote:
On the ME days do you guys ever work to 1RM.
The reasons that Defranco uses the 3-5RM is because he though that newbie shouldn’t be using 1RM and the additional reps is good for hypertrophy too.
However Jim & Dave have favor working up to 1RM in the basic Westside.
So i would like to hear what some of the WS4SBer’s are doing on their ME.
I’m thinking of a variation of Jim Wendler in 3 weeks cycle using the same exercise e.g
Wk 1- 5RM
Wk 2- 3RM
Wk 3- 1RM[/quote]
Jim & Dave are Elite totaling powerlifters, a sport in which the lifting itself is sports specific training. A 1RM isn’t necessary if your just trying to get strong and jacked, but it’s good to add in for variety. A 5RM, 3RM, 1RM scheme is one I have used time and time again.
OK, we are inevitably going to get about 600 questions about ME work and RE work and how to wave volume accordingly, so I’ll save us all time and post two articles that should answer all your damn questions:
http://www.elitefts.com/documents/max_effort_waves.htm
*I recomend either the 5/3/1 method or the Buddy Morris two week method
http://www.elitefts.com/documents/repetition_work.htm
*Whatever floats your boat here
Read this before you ask something about “How to max out” or how to “Rep out”. If you don’t, Satan will piss on your soul.
Thanks Donut62
I have read the article in elitefitness which is why i came out with the 5/3/1 cycle.
My current strength level is not understanding with only a 165LBS for BP. I know DeFranco stress that for a newbie he needs about 5-7 sets to work up to ME. I find it more challeging to work in the 1RM-3RM reps then 5RM.
Anyone else cares to share their experience?
BTW how’s your diet like on the WS4SB?
If your max bench press is 165lbs, I would make sure you get enough sets and also stick with the 3-5 rep range for the most part and maybe use a 1 rep max once a month or so on ME days.
Diet for me stays pretty consistent no matter how I train. I eat a lot of meat (beef, chicken, some fish), eggs, Metabolic Drive, Surge, vegetables, fruit, yogurt, cottage cheese, natural peanut butter and on rare occassions I eat bread (whole wheat or multi-grain) and rice (when I cook Indian food or eat sushi).
And I usually eat 4-6 meals a day.
I’m doing a variation on ws4sb right now. Mon is ME upper, tues is jumps and hang snatches or cleans, thurs is rep upper and fri is ME lower. I’ve only been doing it for 2 weeks, but I was stronger this Mon than I was last, so I guess it’s working. I’m going to max on the 22nd, so I’m excited to get a little stronger over this.
[quote]Axe wrote:
BTW how’s your diet like on the WS4SB?[/quote]
I’m not a diet stickler. I eat clean, but am not above eating some pizza and beer once a week for a football game. I don’t really have physique goals, however, I look good enough that my vanity is appeased. My goals are performance i, and lifting heavier shit than I lifted last week.
Generally my guideline is eating about (Bodyweight x 15-18) calories a day. Whether on the high side or low side of that, depends on if I need to shed some pounds to weigh in for judo, or if I’m looking to maintain my current bodyweight of around 210 pounds.
[quote]Donut62 wrote:
OK, we are inevitably going to get about 600 questions about ME work and RE work and how to wave volume accordingly, so I’ll save us all time and post two articles that should answer all your damn questions:
http://www.elitefts.com/documents/max_effort_waves.htm
*I recomend either the 5/3/1 method or the Buddy Morris two week method
http://www.elitefts.com/documents/repetition_work.htm
*Whatever floats your boat here
Read this before you ask something about “How to max out” or how to “Rep out”. If you don’t, Satan will piss on your soul.[/quote]
Thanks for the post Donut. They are good articles.
[quote]WhiteFlash wrote:
I’m doing a variation on ws4sb right now. Mon is ME upper, tues is jumps and hang snatches or cleans, thurs is rep upper and fri is ME lower. I’ve only been doing it for 2 weeks, but I was stronger this Mon than I was last, so I guess it’s working. I’m going to max on the 22nd, so I’m excited to get a little stronger over this.[/quote]
I’d be very interested to know how you go incorporating Olympic Lifts into the WSFSB format. A few years ago I put them into the DE Lower day of the traditional Westside format. Since my injuries I haven’t done it but might look to when my gains start to slow.
[quote]Axe wrote:
Thanks Donut62
I have read the article in elitefitness which is why i came out with the 5/3/1 cycle.
My current strength level is not understanding with only a 165LBS for BP. I know DeFranco stress that for a newbie he needs about 5-7 sets to work up to ME. I find it more challeging to work in the 1RM-3RM reps then 5RM.
Anyone else cares to share their experience?
BTW how’s your diet like on the WS4SB?[/quote]
My current diet probably leaves a bit to be desired. I eat lean meats, plenty of fruit and veg, yoghurt and cereal. I probably go wrong with a Pepsi addiction (that is getting under control) and unplanned fast food feedings. Being Australian, Beer seems to find it’s way into the system every so often too.
As Matt Hughes said on UFC all access, you can put anything in if your furnace is hot enough. With my metabolism and amount of conditioning work, I seem to burn any of the shit I put in off whilst making good strength gains.
I think DeFranco said most of his guys use Berardi’s principles so if your diet needs attention have a read through Berardi’s articles on this site.