Workout Thread II

[KDawg]

Actually I will disagree with you here because I was never a distance runner but as soon as I picked up sprinting in indoor track, my stamina increased a ton for lacrosse. The short bursts allowed me to get in better shape and allowed me to recover quickly which is what most sports are. You have short bursts of energy that may occur frequently but then you get a few minutes to recover before you have to do it again. Midfielders are the only ones who are constantly running (I played defense) and they get breaks as well which is why you cycle lines all the time. The only sport where you are constantly running that I can think of is long distance running in track or cross country.

Very interesting articles KDawg! I am still trying to figure out how to work those high intensity short burst cardio exercises into my workout at the gym. Its hard to do that on the treadmill. Maybe i will talk to the trainer and see if he has any suggestions.

HIIT is fairly easy to do on the treadmill. Look into it.

[Chicken Fried]

Actually I will disagree with you here because I was never a distance runner but as soon as I picked up sprinting in indoor track, my stamina increased a ton for lacrosse. The short bursts allowed me to get in better shape and allowed me to recover quickly which is what most sports are. You have short bursts of energy that may occur frequently but then you get a few minutes to recover before you have to do it again. Midfielders are the only ones who are constantly running (I played defense) and they get breaks as well which is why you cycle lines all the time. The only sport where you are constantly running that I can think of is long distance running in track or cross country.

Very interesting articles KDawg! I am still trying to figure out how to work those high intensity short burst cardio exercises into my workout at the gym. Its hard to do that on the treadmill. Maybe i will talk to the trainer and see if he has any suggestions.

I actually did play middie for a while. Yeah, defense and attack don't take much stamina, but middie is terrible!

When I think about this whole issue, I keep thinking back to guys like the Navy SEALS. Sure, they are genetically blessed, but most of their elite fitness does come from hard work. They do strength training at times, but they also run long distances. Most of them aren't skinny track runners. They're pretty well-built guys who can lift a lot (when not doing calisthenics) but can run or ruck for miles and miles. I wonder if distance runners are skinny because they don't lift. The distance guys at my high school were all very skinny, but not a single one of them even attempted to lift weights, either.

[KDawg]

I actually did play middie for a while. Yeah, defense and attack don't take much stamina, but middie is terrible!

When I think about this whole issue, I keep thinking back to guys like the Navy SEALS. Sure, they are genetically blessed, but most of their elite fitness does come from hard work. They do strength training at times, but they also run long distances. Most of them aren't skinny track runners. They're pretty well-built guys who can lift a lot (when not doing calisthenics) but can run or ruck for miles and miles. I wonder if distance runners are skinny because they don't lift. The distance guys at my high school were all very skinny, but not a single one of them even attempted to lift weights, either.

Expand it further than your SEAL example.

NFL football players don't run for distance.

Sprinters don't run for distance.

Baseball players don't run for distance.

MMA fighters usually don't run for distance.

Look at their physiques.

Now look at marathon runners and their physique. Seals run alot, sure, but they do alot of short burst work as well... On top of their strength training regimen.

[apickmans]

HIIT is fairly easy to do on the treadmill. Look into it.

I warm up on the trendmill for a few minutes on speed 4.5....then push it up to speed 8.5 for a minute, then back down to speed 4.5 for a minute, then back to speed 8.5 for a minute and so on. I do this for approx 16 minutes. I would like to do it longer but have just started and its a pretty good work out. I hope this is considered HIIT.

[LaxBuddy21]

HIIT is fairly easy to do on the treadmill. Look into it.

I use a variation of HIIT for my cardio but its between a fast paced jog and a fast paced walk. Its hard to sprint on the treadmill and scale it back down. Plus if I sprint for 30 seconds and then jog for 1 minute and sprint and jog, I get so exhausted, I lose my focus and tend to not run exactly straight and could hit the side of the treadmill and hurt myself...lol

[KDawg]

I warm up on the trendmill for a few minutes on speed 4.5....then push it up to speed 8.5 for a minute, then back down to speed 4.5 for a minute, then back to speed 8.5 for a minute and so on. I do this for approx 16 minutes. I would like to do it longer but have just started and its a pretty good work out. I hope this is considered HIIT.

It's the beginning stages of HIIT, sure. But you need to progress to less break time and more intensity time. But just keep slowly increasing and you'll get there!

[LaxBuddy21]

It's the beginning stages of HIIT, sure. But you need to progress to less break time and more intensity time. But just keep slowly increasing and you'll get there!

Actually the articles I read say it should be a 2:1 ratio with double the break time to the intense time. So ideally you should go all out for 30 seconds then a medium jog for a minute and alternate for 15-20 minutes.

[Chicken Fried]

Expand it further than your SEAL example.

NFL football players don't run for distance.

Sprinters don't run for distance.

Baseball players don't run for distance.

MMA fighters usually don't run for distance.

Look at their physiques.

Now look at marathon runners and their physique. Seals run alot, sure, but they do alot of short burst work as well... On top of their strength training regimen.

Again, I agree. But if SEALs run for distance AND do short bursts, that's even more stress on the body than just doing long runs alone. I'm still a little skeptical of this argument against long cardio sessions even though I usually don't go that long myself.

[KDawg]

Actually the articles I read say it should be a 2:1 ratio with double the break time to the intense time. So ideally you should go all out for 30 seconds then a medium jog for a minute and alternate for 15-20 minutes.

There's a myriad of different ways to do it, Lax.

That's one prescription. No matter how you do it, though, the concept is that you need break time and intensity time. You should probably not go more than a 1:1 ratio, but you can increase speed in which you rest and the speed that you sprint at, you can also adjust the intervals to be 30 seconds each, or 1 minute each. One minute is a bit long, in my opinion.

You could even do a walk 20 seconds, jog 20 seconds, sprint 20 seconds training cycle.

[KDawg]

Again, I agree. But if SEALs run for distance AND do short bursts, that's even more stress on the body than just doing long runs alone. I'm still a little skeptical of this argument against long cardio sessions even though I usually don't go that long myself.

Again, this is for the typical gym goer. If you're not a SEAL, training like a SEAL doesn't apply to you.

[LaxBuddy21]

Again, I agree. But if SEALs run for distance AND do short bursts, that's even more stress on the body than just doing long runs alone. I'm still a little skeptical of this argument against long cardio sessions even though I usually don't go that long myself.

Most of us dont train all day like SEALs do either so we have to pick the best course of action for the short time we can train!

[tone_dubbz]

Wrapping up week 3

squats
5x5 90-165
dead lifts
5x5 90-155
bench press
4x5 135-205, 1x3 215
rows
5x5 90-200

shoulder shrugs 3x10 135-155, upright rows 4x5 90-200, preacher curls 5x5 45-85

[Chicken Fried]

Again, this is for the typical gym goer. If you're not a SEAL, training like a SEAL doesn't apply to you.

I know. I know. I recognize that SEALs have some nice genetics, but a lot of them are guys who used to be average gym goers and then started training harder, a lot harder, in order to make the cut at BUD/S. They aren't on steroids or other PEDs, so it seems to me like doing long cardio sessions is compatible with keeping and growing muscle mass.

Like I said, I think a lot of the super skinny marathoners are super skinny because they don't do any strength training. In fact, there are many well-built marathoners that are probably pretty darn strong.

[bdiamond]

Did my pull workout today; deadlift, close grip pull downs, shrugs, db curls and leg curls.

Last set of dead lift was 435 for 8. I'm pretty sure I could have knocked out 12, but the set before I kinda tweaked my back a little and since I'm overly protective about my back I figured it was best to not over do it. Looking forward to the weekend and not having to lift anything.

[MissU28]

I did 40 minutes on the rowing machine today- that's the longest I've ever used that machine in one sitting. 7600 meters. Next time I'm going for 10000 meters. That means I'll have to put in about 15 more minutes.