Hill workouts



  • These workouts are cardio, but increase your weight/strength too.

    I regularly go into the hills for work outs. Have chosen it over the gym, because I like the outdoors more. Have done years of this. Am 85kg, ideal weight with a bit more muscle would be 87-88kg. Fat could be a little lower but is fine. Dropped to 79kg in the summer, but that was too skinny as I was too lazy and not pushing myself much-and since have increased the exercise intensity the weight has jumped. Here's what I'm doing at the moment:

    Last Saturday went for a trail run. Lots of steps, which we take as quickly as possible striding two by two, and lots of running on the flats and down sections over the tops of hills. First 13m is straight up gut busting. Took 3 1/2 hours, which is 45 minutes faster than I was doing it last winter this time, by myself. So, I'm faster. It was a nice clear winter day, lots of fun racing over the trails, very tired by the end of it-and sore legs on Sunday.

    Yesterday (and I do this at least twice a week)
    walked/ran to hill = 15 m warm up
    20 times up 160 steps, striding two each time fast, jogging down (each one takes just over 3 minutes)
    5 minutes of benchpress with medium weight, trying to keep going with only small rest breaks
    5 minutes of pull ups mixed with knee lifts
    walked/ran home 15m

    I do these exercises specifically to keep my weight and help my back stay strong. If I just run, my weight goes off. I am fit, but want to go up a level from here-so that's why this journal....to push myself harder. Back when I was a runner I could run at speed without effort. I want more of that, but my body creaks and groans when I push too hard.

    Tomorrow will do the following for strength and speed;
    5 times running up the steps, 5 times carrying 2 20 pound dumb bells doing lifting motions, 5 times running up the steps.
    lunges with a medium weight squat bar bell
    bech and pullups as above

    Any suggestions are welcome.



  • Hill workouts are the shit. I wish I had more hills around where I live. However, I was fortunate to be able to get a gut's full of them while I was in NZ. In Dunedin I discovered a seriously unpleasant, seemingly endless hill known as Stone Street. And when I was in Clyde, there were mountain trails everywhere with excellent inclines.

    Hill sprints build leg power like nothing else.

    That workout you've listed seems very challenging. Here's a suggestion: when you sprint up those steps, jog down and as soon as you reach the bottom, do a set of burpees. Then do the next set. It adds to the overall intensity and makes it more challenging.

    I like your style though. Those workouts are wonderfully psychotic. Keep it up.



  • I've got a nice hill near home not five minutes walk. I'll try a few of these for shizzle. Still who doesn't have a hill nearby in Welly !!

    To quote Stirlo Morty sounds like you'll be "sucking the big ones" in no time doing this sort of training.



  • [quote name='MN5']I've got a nice hill near home not five minutes walk. I'll try a few of these for shizzle. Still who doesn't have a hill nearby in Welly !!

    To quote Stirlo Morty sounds like you'll be "sucking the big ones" in no time doing this sort of training.[/QUOTE]

    I went for a distance run in Welly a few years ago and it kicked my ass. I just wasn't used to running up and down so many hills one after the other. That's quite a challenge.



  • Thanks for your comments guys. Yep, doing steps two-by-two and keeping it going is a great workout. Back in September I climbed Yamingshan in North Taipei in 35m -straight up. Have done it many times in the past, usually at 40-45 min, so these hill repeats are great for conditioning.

    Davidav-I found this nice link: [url]

    so I'll add some of those on at the bottom after each sprint in the first set of 5-5 times in all. Will edit this later to say how it went
    EDIT: did 10X stair running with each followed by 8 burpees. Then several minutes of medium bench press then squats, with a few rest breaks, and finally 5 minutes of doing pullups+knee lifts till I couldn't, resting, then doing more. A good workout and tired feeling.

    MN5-Yep, start with 5, then increase to 10, then once you're used to that, do more. 150-200 steps, take two steps each stride. Good luck, really helps prevent getting colds too, due to the good lung work out.

    Yes, I loved the hills around Dunedin. Here's the first running race I ever did, sure was a killer: [url]http://www.leithharriers.com/ThreePeaks.html[/url] after that I trained a lot and became quite fast.



  • Will do Kea, my fitness goals ( see my thread ) aren't for anything in particular but I just want to be able to run around and keep up with my boys when I'm older. Several of my mates are starting to spread a bit around the middle and while it's easy to laugh it off as age and piss drinking I don't think its particularly fun when you're older.



  • MN5, I'm 39-my running/hiking partner is 10 years younger than me, 10+kg lighter than me, and just did a half marathon in 91 minutes. I'm still faster than him, just. Probably not for much longer, though. As Bartman showed, the sky's the limit, and you can get very fit yet.

    Building and retaining muscle is vital as we get older.



  • Have decided to change the workout schedule slightly, thanks for your comments

    A. 20 stair climbing repeats in the hills, each 160 steps done 2 by 2, jog down, fast and steady up. No break, 70 minutes length. Hold hand weights if feeling energetic. Follow by 5 minutes bench press, 5 minutes med. weight squats, 5 minutes combo pull ups+5 knee lifts -these 5 minute things are basically, just keep going, with small breaks if necessary.

    B. 10 stair running repeats. Start with 50 m flat sprint, then run up 140 steps (same steps, but differen bottom section). After each two, do 10 or more burpees. These involve press -up followed by jump and pull up. No breaks. At completion, follow by 5 minutes bench press, 5 minutes med. weight squats, 5 minutes combo pull ups+5 knee lifts

    C. A long-3-5 hour hike/run at near full speed or, repeat A

    That'll keep me fit during January. I wonder how I could extend it? It's Winter now, if I can do that most weeks, it's enough, but later I miight want to increase the workload. Any ideas? Cheers.



  • [quote name='Kea']Have decided to change the workout schedule slightly, thanks for your comments

    A. 20 stair climbing repeats in the hills, each 160 steps done 2 by 2, jog down, fast and steady up. No break, 70 minutes length. Hold hand weights if feeling energetic. Follow by 5 minutes bench press, 5 minutes med. weight squats, 5 minutes combo pull ups+5 knee lifts -these 5 minute things are basically, just keep going, with small breaks if necessary.

    B. 10 stair running repeats. Start with 50 m flat sprint, then run up 140 steps (same steps, but differen bottom section). After each two, do 10 or more burpees. These involve press -up followed by jump and pull up. No breaks. At completion, follow by 5 minutes bench press, 5 minutes med. weight squats, 5 minutes combo pull ups+5 knee lifts

    C. A long-3-5 hour hike/run at near full speed or, repeat A

    That'll keep me fit during January. I wonder how I could extend it? It's Winter now, if I can do that most weeks, it's enough, but later I miight want to increase the workload. Any ideas? Cheers.[/QUOTE]

    That's a pretty comprehensive full body workout Kea, and just the kind of work I really love. My only suggestion would be to make sure you take rest days in between. Interval training, at high intensity, is very taxing on the entire body, and you should make sure you are taking at least one rest day in between workouts. Don't risk injury. It isn't worth it.



  • Thanks Davidav, you are right. I was a bit sore yesterday due to the newness of the burpees. Once I get used to it it'll be better. Due to the coming cold winter weather over the next 6 weeks, I will probably have a chance to take some rest days off. Schedule is flexible, but basically two mid-week mornings, and long run/hike on Saturdays.

    My main worry is my knees-although I have never had knee problems, I imagine running on steps and trails isn't good for them. I can't see myself doing this in the long term. I like high intensity training, but will have to move to something less impacting in the future. Would love Xcountry skiing, but there's not much snow in TW. For now, just enjoying being fit again and using the proximity to hills as much as possible.

    What are you doing now, considering you like hill workouts, like heavy weights, and have had back problems in the past?



  • [quote name='Kea']Thanks Davidav, you are right. I was a bit sore yesterday due to the newness of the burpees. Once I get used to it it'll be better. Due to the coming cold winter weather over the next 6 weeks, I will probably have a chance to take some rest days off. Schedule is flexible, but basically two mid-week mornings, and long run/hike on Saturdays.

    My main worry is my knees-although I have never had knee problems, I imagine running on steps and trails isn't good for them. I can't see myself doing this in the long term. I like high intensity training, but will have to move to something less impacting in the future. Would love Xcountry skiing, but there's not much snow in TW. For now, just enjoying being fit again and using the proximity to hills as much as possible.

    What are you doing now, considering you like hill workouts, like heavy weights, and have had back problems in the past?[/QUOTE]

    I've completely stopped lifting weights--which is a major change for me, since I was into bodybuilding and powerlifting for 25 years. Now I do all bodyweight exercise, sprinting and jogging workouts. Most of what I'll do will be to alternate days of 4-5 sets of 100 meter sprints immediately followed by burpees, after those I'll do sets of pull-ups, sit ups and dips to finish off. Other days I'll do a 6-mile or 3-mile run, depending on how I feel. That's my main routine. Once or twice a month I'll alternate the sprint workouts with a boxing workout: 4-5 1 minute rounds on the heavy bag, immediately followed by burpees or push-ups. Then I'll finish off with 5 1 minute rounds of high speed rope skipping.

    I've also done Tabata intervals from time to time. These are brutal, and involve 20 seconds full speed of an exercise followed by 10 seconds rest. Repeat 8 times. Tabata invervals (Google it to learn more) are amazing because it is really only 4 minutes total of exercise, yet it is some of the most unpleasant shit I've ever subjected myself to. I haven't done these for a few months--I'm due another round of punishment.

    I hope these suggestions give you a few ideas.

    Bottom line for me is, I've completely stopped lifting weights, or working out in a gym at all for that matter, and I don't miss it at all. I also feel fitter that ever. I like the fact that I can use my imagination, do my own research, learn from other athletes, and come up with great workouts. Whereas a lot of what you do in the gym is just repetitive and becomes boring. Especially if you've been doing it since the age of 15.



  • just a quick update, weather was cold so I had some light workouts for a week, but Thur I did my 20 hill repeats, then today, beautiful day-mid 20's (middle of Winter) did 4 hrs 20, up and over a mountain. The up section featured 3 distinct climbs, and took about 2 hours 15 minutes to get to the top (pushing myself hard all the way), then the down was more across country for 10km. Tired now, and as soon as I recover will do a strength and speed workout. I reckon I can still lift a level so will continue trying to get fitter and faster.



  • Those are some very impressive numbers Kea. 4 hrs 20 over a mountain is really sucking diesel. Combining that with hill sprints is mental. I like your style.



  • hey mate, sorry if I wrote vaguely. I meant, I was cramping up and tired, so would take a day or two to rest. If someone can advise me how to stop getting cramps-is it just fitness, or is it that the body doesn't convert fat to energy quickly enough as I'm old? Happens after 3 hours, generally. Will google it.

    Yeah, I was breathing hard for ages on that hike, and it was beautiful too. I can go under 4 hours because there were a couple of sections we just walked when we could have run. So, I'll do that once a month or so. I also want to get to the level I can go hard for 5-6 hours. Main worry preventing me running any trail, TBH, is snakes. Can't just run like in NZ, I've seen more than 15 of them when hiking, and now that I am moving more quickly, it is more of a risk.

    I did hill sprints (10) yesterday morning, and today. A hill sprint is 50m flat, followed by 140-150 steps run mostly 2by2. Didn't have much time so didn't add much on. Tomorrow will make it harder-10 hill sprints, 10 stair climbs (190 steps, 2by2), some squats, bench, and pull ups.

    Then after a rest, on Saturday we're running 22km or more through forest valleys, up and down small hills. Should be fun, aiming sub 4 hours as a guess. As a hike, it's 6-7 hours.

    Since pushing myself much harder in November, I've gone up from 78-79kg, to 85-86kg now.

    Today, when I was running to the hill, felt very bouncy and fast, with good acceleration-a great feeling. Still, not used to running continually as I don't train for it since I don't want ankle/leg injuries due to weight.

    Cheers Bart, I'll add that to my protein drink-which I generally start having after 2 hours.



  • quick fire cure for cramp - baking soda (salt), but baking soda dissolved in water, drink, and your body takes it on board instantly, and cramp goes real quick. When I was rowing heaps i would often cramp in my back and lats in bed at night! So would mix in a cuple of teaspoons of baking soda, some Jungle juice powder (to make it palatable) in a drink bottle, mix, and drink! Tastes very salty, but with the JJ, I actually got to like it!!

    But just chug it down and your cramps should be gone - make it a daily ritual!

    And ain't it grand when running becomes ENJOYABLE!! Has happened a few times in my life, too few!



  • Kea,

    I came across a great blog post on hill sprints. Ross Enamait, one of my favorite sources for fitness inspiration. Ross trains professional boxers and MMA fighters, and his training style it totally old-school, basic, ass busting goodness.

    Check this out:

    [url]http://rosstraining.com/blog/2009/04/28/another-vote-for-simplicity/[/url]



  • well, to add to the list of injuries on this thread, I tweaked a rib or intercostal. I went on a 3 1/2 hour trail run last weekend (through a lush valley with no people, some leeches, no snakes as cold, and only one major hill climb), and we had a lot of stream crossings. My sandals had a bit of green moss on them from the path, and I (despite my rock hopping good balance) slipped through tiredness. I twisted to avoid a fall, and the lower left rib at the back-I felt something give. We continued running for an hour, although I held it to reduce impact. It's still very sore, although I started being able to run today (6 days later). I don't know whether it's a fracture because breathing is no problem, or I pulled/tore a ligament or muscle.

    Will resume hiking on the weekend. I have an awesome 4-5 hour run/hike planned for March-will try to do it every weekend. I also decided to tone up, cut fat and increase muscle.

    Thanks Bartman for the suggestion, I'll use it soon, will be good when exercising in the heat. Thanks davidav for the website, very interesting. Yep, hills take as much as you can give. I really notice significant increases in my patience, resilience and general fitness through these workouts. I want to keep it going and intensify it this year.



  • There is a whole heap of things you can try for cramps but cramp mostly comes from over exertion. I was getting a bit of cramp last year while cycling. I hardly ever got cramp on training rides but would always get it on the more competitive funs rides when I'd ride a bit harder. Did a whole bunch of googling on it and most sites say it's from over exerting while training or racing. A lot of the "research" that comes out about electrolytes and salts is funded and done on the behalf of big drink companies like gatorade. I'll try and find the links for you.





  • true toddy - but from experience the baking soda works a treat - and you DO lose salt when you sweat - that's a fact, and you need to replace it. but don't waste your money on all that sports drink - old fashioned salt is fine!



  • Thanks Toddy and Bartman. Yep, I read all 4 pages, very interesting and persuasive.

    Obviously I'm not fit enough yet, mainly in the calves (duh, climbing thousands of steps over 3+ hours is sure to make them tired)-and I only get cramps after 3 hours of hard exertion-and sweating bucketloads, My regular training is under 2 hours. When I go on regular pace 5-6 hour hikes I don't get cramps, I'm not very tired, and I don't sweat much. There's nothing I can do about it really, apart from stretching more, since I'm not going to go on 4-5 hour hike/runs 3 times a week, thank you very much.

    I'm going to give baking soda a whirl as well, still resting my rib and it's cold out at the moment

    We need a tired icon for this part of the forum.



  • Great stuff kea.

    I got a taste of hill sprints over the New Years period. I was at my nana's place (a small island off Great Barrier Island) and each morning I would sprint up a steep hill where my grandpa, nana and uncle are buried. Had a good interval routine going do 15 bodyweight squats, 15 pushups sprint up, no rest, repeat squats and pushups and sprint down for 1 cycle. Do the cycle 6-8 times and I was buggered.

    I hadn't sprinted a hill since I was a kid.



  • I got a bit lazy over Chinese NY, 2 weeks off-and had a rib injury. Started to get back into it slowly this week, and went out twice today for a 90 min hill climbing and run AM, the PM 15 hill repeats alternating 190 stairs 2 by 2, then run 150 steps plus some basic weights. Lots of hard breathing today. Next weekend will have a 4-5 hour big effort, so will take several mornings early before work to do 10-20 hill repeats at fast pace to raise my fitness. Lost a little recovery speed fitness, but still fast. Rib's mostly better, still sore with direct pressure.

    Am off to Bavaria in a month, so if anyone knows some good trails/hikes/restaurants/hotels there please let me know. After work, am taking a week off to do some hill running in the Alps, as well as a wee look around.



  • I had a good time around Bavaria, and went for some hikes in snow-up to knee deep. Fun. Back for a couple of weeks, gradually getting fitness back-I seem to have lost some of the edge I had before, but still have decent stamina. Will take a few more weeks before I am where I want to be as a base level. Just going 3 times a week now to allow recovery time. May will be the month when I really push it again. Eating the big breakfasts and more meat and cheese over there in Germany, and walking more every day (reason why German girls look so fine), often carrying a heavy bag, gained 3kg.

    Today I did 20 * 190 steps, done two by two, fast as possible without running, and jogging down. Some weights-bench press, squats, dead lifts, pull up knee lifts (1 pull up morphing into 10 knee lifts, down, repeated 5 times). Actually kept a good speed all the time, so my fitness is decent and by the end of April should be good again. Will update this in a week. There's an 8km trail race in early June I might go for if I can keep to schedule-May want lots of longer run/hikes, and some hill sprints.



  • Come on everybody, let's make this section busier-it's interesting to see lots of people updating their fitness journals. Go Bart!

    Here's what I'll be doing over the next 6 weeks-I'm aiming for an 8km trail race so want to be fitter, retain muscle, reduce 2-3kg fat to be +85kg:

    Week 6- 220 steps routine 3 times plus other upper body exercises. I climb 220 (I lengthened the normal workout a bit) steps 2by2, at the top I do some simple and quick deep squats till failure, jog down, repeat for 75 minutes or more-about 15-20 times. Afterwards, I do bench press, stretches, power clean lifts, finish with 5 sets of 10 pull up knee lifts (1 pull up, hold, 10 knee lifts, down)

    Week 5- same 2 times, and a longer run/hike workout (3-4 hours). 1 more short workout of hill sprints

    Week 4- same 2 times, and a longer run/hike workout (3-4 hours). 1 more short workout of hill sprints. Will also begin a month of gym many evenings, mainly to help a friend lose weight, and I can also focus on retaining upper body muscle.

    Week 3- 1* 220 steps75 minutes, 1 60 minutes hill sprints, 1a longer run/hike workout (4-6 hours), 1 day of 10 minutes tabatha sprints (following DavidAV's advice above), then stretch-then 5km full speed run-this will be the day after the hill sprints...
    Week 2- 1
    220 steps75 minutes, 1 60 minutes hill sprints, 1*a longer run/hike workout (4-6 hours), 1 day of 10 minutes tabatha sprints (following DavidAV's advice above), -then 5km full speed run-then stretch-this will be the day after the hill sprints...
    Week 1- Tuesday, hill sprints for 90 minutes. Wednesday -then 5km full speed run-Stretch every day, small jog on Friday.
    Race

    After that I want to begin burpees, maybe design a better workout schedule for more power/strength.

    I'll update it every few days, hope I stick to it. Want to see how fit I can get. Any suggestions would be appreciated, if they can fit in/improve the above. Cheers.



  • Walking lunges - ten minutes - that will pack some stamina into your thighs! I have been pounding a set of concrete stairs over the last couple of days trying to get rid of some fluid on thighs. I forgot how much I love stair climbing! 108 to the top, takes about 54 seconds, with each step the heal touching the ground again. I used to sprint them around 30 times in my rugby days, and walk (stumble down).

    I think I would not mind this hill / trail running thing, sounds intense, good luck.



  • Bart, I've learnt a fair bit from all your posts on these different threads, cheers. Hope others are getting motivation from them. I've cut my carbs this weekend to almost zero (trying to cut a few kgs of fat off) and had more lean chicken (as well as vege juices and fruit and protein drinks and eggs). I used to go for beef as main protein source but it's too fatty I think.

    Anyway, point is my hiking today-I kinda hit the wall after an hour, so didn't do 75 minutes, and then did the regular strength stuff after a rest. Guess that's the muscles having insufficient glycogen.

    How do you work out intensley with so few carbs?

    Extra note: I'll do those walking lunges in June, thanks. Hopefully by June I'll be able to handle the overhead squats too. Aim then is to reduce the cardio stuff, and increase the strength/muscle building stuff. I will try to retain a good mountain run every two weeks though, nothing better. At the moment the 240 step intervals build stamina especially in the heart/lungs-I recover very quickly after exertion. Soon I'll add hill sprints to lift the leg fitness to a higher level.

    Good luck on your next month of training and competing.



  • don't cut the carbs! We only do that for a few weeks out of competition - otherwise we are getting ample to meet our workout needs! Not good!!

    My mate Deano was doing all sorts of weird stuff like that before he got onto our trainer too - and he was looking dead. one of the things he was doing was exactly that too - cutting carbs out onve rthe weekends.

    He came and saw us, and looked gray, we booked him in with Teresa , and he is now alive again, looking good, and lining up Waikato NABBA this July!

    We eat LOTS of steak - lean, fat cut off etc normally, me up to 4 times a week, Mrs x2.

    Track down a traditionalist if you can I reckon. Take in your training programme, and they can work from there what you should be eating!



  • Thanks for the advice. I've got about 2-3kg to lose before I will include carbs. Just trying to drop off a little surplus weight. I eat beef about 5 days a week normally, lean-usually slices of it boiled. Tonights dinner is a slab of tuna, sliced, fried on olive oil and salt, served on top of lightly bolied (water and soy sauce) veges and onion and raw tomato, with a little butter for taste. Yum

    I'll try to get a real programme sorted out eventually.



  • I think bottom line is everything in moderation!

    as someone said - you can't out-train your diet!!



  • I'm still regularly doing these workouts, and the occasional longer (4-5 hour) run.hike. But I got tired of doing repetitive stairs, and I got several minor injuries over the summer months (June-August) -cuts on feet, blisters, sunburn at the beach, tight hamstrings, sore lower back which limited the frequency of my workouts. I now do no dead lifts or cleans, and back feels much better. Here's my latest workout, done with no real rest, only moving between exercises:

    [B]2 sets bench press as heavy as I can do 6 or more reps, rest is 1 minute stretching
    5 times up 240 stairs walking 2by2, and jog down

    3 sets of:
    --6 reps heavy bench,
    --15 lunges (for each leg) using a 25kg barbell,
    --2 hill sprints up 150 steps

    2 sets of:
    -- 1 dip down, then hold up position and run in place, then a few knee lifts, repeat as many as possible
    --maximum number of lower weight bench press

    3 sets of pullups with running (for abs), as many as possible-I posted that exercise as a new thread.[/B]

    I'll join the gym in November for 3 months, and will post more then. I might increase the workout intensity/level for October as well. I feel great, feel like running everywhere and feel like running into things and abs are tight.



  • Bumping this thread since it's coming onto Summer in NZ (Winter where I am though) and maybe this can motivate some people to try these workouts.

    Here's what I did in the drizzle today:

    1 hour of hiking:
    -240 steps 2by2, jog down, sprint up 150 steps, jog down....repeat the cycle for an hour

    -other stuff:
    -6 sets of bench (75kg*6-8 reps)
    -6 sets of about 20 lunges for each leg, holding a 20kg barbell in bicep curl position. I try to mix these up to improve balance, not just in front of me but changing lunge direction.
    -extra stretching

    then to another workout area for
    -3 sets of dips *10, and then
    -3 sets of pull ups and an ab workout.

    So....get into it and enjoy the fantastic NZ environment and early summer weather!



  • Burpees are the most evil thing created by man. You kind of need to develop a perverse love for them; otherwise you will stop doing them after a few workouts. I think there are few, if any, other exercises that compare in terms of providing a full body workout in one exercise.

    If you are traveling or really short on time and you want to exercise and get a decent workout in the least amount of time possible, then burpees are where it's at.



  • [quote name='davidav']Burpees are the most evil thing created by man. You kind of need to develop a perverse love for them; otherwise you will stop doing them after a few workouts. I think there are few, if any, other exercises that compare in terms of providing a full body workout in one exercise.

    If you are traveling or really short on time and you want to exercise and get a decent workout in the least amount of time possible, then burpees are where it's at.[/QUOTE]

    Completely agree. They're one thing on my fitness program I hate. Especially as they're right at the end of my workout. Three sets of eight is my max right now. Working my way up though



  • burpees, I had a workout once that was solely burpees. Can't remember it rightly, but something like doing 20, then 19, then 18, then 17 etc down to maybe 10, with a minutes rest in between.

    Might try that on me next cardio day.

    Now burpee as I remember it is same as a squat- thrust sort of thing. Stand, down onto hands both feet back, then both feet back under you, and jump into the eat is one...??



  • Bart:

    There are different variations of Burpees, but I like to do them with a push-up at the bottom. So squat, kick out, push-up, return to squat position, then jump. That's one.

    I've been doing sets of 10. Most recently I did 5 sets of 10. My goal is to work up to 5 sets of 20. I mix these in with sprint training, which makes for a very nice interval-type workout.



  • YEAH, THAT PRESS UP RINGS A BELL WITH THE training programme I had briefly.

    I might give that a crack this week sometime. I remember it hurts, and the explosiveness will have to be good for the legs.



  • [quote name='davidav']Bart:

    There are different variations of Burpees, but I like to do them with a push-up at the bottom. So squat, kick out, push-up, return to squat position, then jump. That's one.

    I've been doing sets of 10. Most recently I did 5 sets of 10. My goal is to work up to 5 sets of 20. I mix these in with sprint training, which makes for a very nice interval-type workout.[/QUOTE]

    Dav - if you want a slight variation, instead of just doing a straightforward pushup, let your chest touch the ground and then pushup from the ground. Just adds that little bit extra resistance to your triceps.

    Burpees are evil, but I love them in my circuit training. A workout that absolutely knocks me out that takes only about 12-15mins all up is

    Kettlebell swings (24kg) - 30 secs
    Burpees - 30 secs
    Treadmill sprint (lvl 18) - 1 min

    Repeat 5 times with as little rest as possible in between



  • If someone could find a study that said burpees were actually really bad for you i would be eternally grateful. They have been a staple for rugby coaches and fitness trainers for ever, and i for one have had enough.



  • lol. I reckon...


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