Hill workouts

BartMan

I think bottom line is everything in moderation! 
 
as someone said - you can't out-train your diet!!

Wairau

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.

Wairau

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!

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.

Allstar

[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

BartMan

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...??

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.

BartMan

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.

ACT Crusader

[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

mariner4life

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.

BartMan

lol. I reckon...

davidav

[quote name='mariner4life']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.[/QUOTE] 
 
And the church said AMEN. 
 
Unfortunately, in my experience, nothing but good can come from doing burpees regularly. In fact, if you stopped doing everything else but kept doing burpees 3 or more times a week you would remain pretty fit.

Voltron

Another one along the same lines as burpees (ie a bit cardio, a bit strength, hard as fark) is The Bear from the crossfit website. 
 
[video=youtube;0WOP9J7QPwI]

The last time i did it i went from starting at 20kg, up to 40kg for the final set (5kg increase per set). I thought i might die. Only takes about 15mins. Burpees are for pussies.

Wairau

[quote name='Voltron']Another one along the same lines as burpees (ie a bit cardio, a bit strength, hard as fark) is The Bear from the crossfit website. 
 
The last time i did it i went from starting at 20kg, up to 40kg for the final set (5kg increase per set). I thought i might die. Only takes about 15mins. Burpees are for pussies.[/QUOTE] 
 
Thanks Voltron, I will try that-looks tough. There's a 40kg (?) barbell up at the hill workout area where I go. I'll do my typical 30-60 minute leg session, then BP sets, then this, then some final pull up-ab sets. Also thanks to Davidav for the comments about the burpees, I should do some. 
 
Bartman-I've been doing more hill sprints lately, and find my running is faster and stronger than when I was just doing the atair climbing. I still do mostly 2by2 steps when running, as long as I can manage it, but do 200 steps each time-did 10 times in a row yesteray. My last 1 hour run/hike was very easy, and fast. I will try to do a 2.5-4 hour hike every 3-4 weeks. I did one 2 weeks ago on a sunny Autumn day. Nice. 
 
Ideally would be: 
1250 steps striding 2 by 2 max speed 
1250 steps sprint as quick as possible 
Repeat for total 8 times. Then bench press, the above barbells, and finish with pull-ups and pull up abs. 
 
My knee-the front anyway-gets some tightness sometimes at the moment after I did some walking lunges, so I'm hoping it goes away with time. And my shoulder tendon is sore if I do too many dips.

Wairau

[quote name='BartMan']I think that might be a little extreme!! Takes more than a run after a bus!! 
 
it is a mad science though, and my mad scientists seem to know what they are doing![/QUOTE] 
 
So if I want to gain overall muscle with the following schedule -which I'm trying to set up for March-June-should I be really careful to eat a lot, and a lot of protein before and after long workouts? Any comments you have would be great, cheers! 
 
Sun 3-4 hour hike/run AM (maybe every 2nd week?), then gym PM upperbody-general 
Monday gym PM upperbody-specific 
Tuesday gym PM upperbody-specific 
Wednesday rest 
Thursday 75minutes hill climbing repeats AM, gym PM upperbody-specific 
Friday gym PM upperbody-specific 
Saturday rest 
 
 
on another note, I recently did 100 pull ups-split over 8 sets, however. And yesterday 50 pull ups in 3 sets. Not bad, considering I was struggling to do 5 in mid-last year.

jack carton

If you are interested in weight loss than your workout must be 
very hard, your work hard only can show you the 
right result.

Wairau

Good past four days 
 
1--75 minute run/hike at fast pace over the trails and with lots of steep climbing, finished with 66 pull ups in 3 sets 
 
2--100 pull-ups (6 sets), plus bench press and dips....got cramp in my stomach when sneezed at night...ouch 
 
3--longer run/hike-route extension, fastest time ever at 134 minutes, felt fast and strong. Finished with 50 pull ups, small sets with small breaks 
 
4--today will be 45 minutes of stair repeats (typically 150+ steps run 2by2), followed by hard effort on bench, shoulders, dips and pull-ups 
...after the last hill sprint, measured HB-215 or so-36 beats in 10 seconds or so, I'll say 210 HB at least. I can still get a bit fitter, so I'd say my max. HB is around 220. Kinda blows the theory of 220-age out of water, considering I'm as ancient as Bartman. 
 
...it's been a good few days, will take some rest, tired now 
 
--am about 81kg at the moment with not too much fat, aiming for 84kg when I get around to joining the gym, not this month since the weather is perfect for being outdoors. Am liking this speed and endurance, but have to balance it (and eat heaps) so don't burn up muscle. Would love to extend the run/hikes to 4-5 hours but am holding back. I did 3 hours 2 weeks ago anyway.

BartMan

Sorry kea, have not been back on your thread for a little while - yes, get a decent protein powder and have a shake post workout. 
 
Go to our sponsors page - [url]www.raiseys.co.nz[/url] they have some good advice in their product lists about what to eat and when - pre and post workouts. I think Build and the Honey and Whey products would be good - but just have a look around the site, lots of good advice there.

Wairau

No worries, I'm not updating it much. Just going about my training, as we do. Just wanted to share the above, and to motivate others with the hill runs. I have 5 pounds Optimum Whey, and might get some casein when join the gym. The website you mentioned is great-interesting and informative, and full of lots of good kiwi athletes. Cheers Good luck on your training.: 
[url]http://www.raiseys.co.nz/pages/friends[/url] 
 
EDIT: I tried to access your oversized.com - and it didn't load. Still using it? 
 
EDIT: Voltron, the Bear, I forgot (wimped out). I'll try to give it a shot now the weather is better here.

BartMan

oversize.co.nz - and have not updated for aaaaggggeeeessss/ Maybe today as I sit at work on Sunday... 
 
Yeah, is a pretty handy site - and the bloke who runs it is super friendly and a neat bloke - just wants to get good products out at a good price.

The Silver Fern

Hill workouts