Hill workouts
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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.
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[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]<br />
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And the church said AMEN.<br />
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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. -
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. <br />
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[video=youtube;0WOP9J7QPwI]
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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 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. <br />
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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]<br />
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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.<br />
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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.<br />
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Ideally would be:<br />
1250 steps striding 2 by 2 max speed<br />
1250 steps sprint as quick as possible<br />
Repeat for total 8 times. Then bench press, the above barbells, and finish with pull-ups and pull up abs.<br />
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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. -
[quote name='BartMan']I think that might be a little extreme!! Takes more than a run after a bus!!<br />
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it is a mad science though, and my mad scientists seem to know what they are doing![/QUOTE]<br />
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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!<br />
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Sun 3-4 hour hike/run AM (maybe every 2nd week?), then gym PM upperbody-general<br />
Monday gym PM upperbody-specific<br />
Tuesday gym PM upperbody-specific<br />
Wednesday rest<br />
Thursday 75minutes hill climbing repeats AM, gym PM upperbody-specific<br />
Friday gym PM upperbody-specific<br />
Saturday rest<br />
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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. -
If you are interested in weight loss than your workout must be<br />
very hard, your work hard only can show you the <br />
right result. -
Good past four days<br />
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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<br />
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2--100 pull-ups (6 sets), plus bench press and dips....got cramp in my stomach when sneezed at night...ouch<br />
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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<br />
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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<br />
...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.<br />
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...it's been a good few days, will take some rest, tired now<br />
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--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. -
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.<br />
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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. -
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.:<br />
[url]http://www.raiseys.co.nz/pages/friends[/url]<br />
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EDIT: I tried to access your oversized.com - and it didn't load. Still using it?<br />
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EDIT: Voltron, the Bear, I forgot (wimped out). I'll try to give it a shot now the weather is better here. -
oversize.co.nz - and have not updated for aaaaggggeeeessss/ Maybe today as I sit at work on Sunday...<br />
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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. -
yes, they can add weight, as long as you eat enough and really go hard as you can on the steps with several days rest each time. Also hiking must increase bone density over time.<br />
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I do plenty of pull ups immediately after hiking to stretch the back after all the pounding up and down the stairs, and retain upperbody strength, seems a good balance of exercises.<br />
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I really need to re-read this thread and shake up my workouts, the weather has been dismal and I've become a little slack on the climbing-9 days ago 1 hour run, 2 days ago 6 hill sprints is all. Problem is I'm trying to gain muscle, and am backing off doing long runs, it's a balancing act. -
[quote name='Kea']yI really need to re-read this thread and shake up my workouts, the weather has been dismal and I've become a little slack on the climbing-9 days ago 1 hour run, 2 days ago 6 hill sprints is all. ...[/QUOTE]<br />
I did. April and May I was sweet. However, work pressures and lack of sleep cost me strength and fitness in June-mid July. I'm on the way back, aiming end August to be as good as ever. So, I'm going to use this as a daily record till then, hope that's ok. I need the discipline to push myself...<br />
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Last week was the first consistent one, but the week before had been ok. Last week:<br />
Sunday 3+ hour hill run/hike in the rain (sometimes heavy) with a saffa friend, fantastic<br />
Monday-Upper body<br />
Tuesday-Hill repeats-this is 160 steps at the moment, repeated 30 minutes+15 minute hike first<br />
Wednesday-Upper body<br />
Thursday-Hill repeats-this is 160 steps at the moment, repeated 40 minutes+15 minute hike first<br />
Friday-rest<br />
Saturday-Upper body<br />
Sunday-rest (fun)<br />
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And so it starts. I'm being tougher on myself, pushing harder into pain/tiredness, and will keep extending that:<br />
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Today-Monday-Upper Body:<br />
**3 sets dips, 15 each set, small break<br />
**Bench, light weight (55kg), but 100+ done in 8 sets of 12-15, each slow down but explosive upwards, small break to move location due to mosquitoes<br />
**Pull ups, 6 sets, 100. 30, 20, 12, 12, 12, 14. Short break-walk over there and come back, then do more. Not perfect form, not all way down, but good enough<br />
**Chin ups, 6 sets of 7-8 with small break between-for biceps<br />
**Stomach-2 sets of stomach exercise on pull up bar-basically, hold 1 pull up, keep body still, run with legs straight*20/30 each leg -
this post will expire in 2 hours, just putting an image of me last year while hiking, but before I really did regular pull ups and upper body workouts, and carrying a bit more fat than now.<br />
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...and gone...yeah, hiking nice terrain is fantastic fun. I don't like to carry a big heavy bag, prefer light and fast. -
yeah it is really interesting to see the cruel and unusual (Bartman I'm looking at you) things the Fatbusters regulars are doing. Great way to keep track of what you have been doing overtime as well.
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Tuesday, legs and cardio/vascular, mid-day workout (30+ degrees):<br />
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**15 minutes steady hike to top of hill<br />
**47 minutes continuous hill repeats. 150 steps (1/2 under shade), all done 2by2 strides, jog down, 20 reps<br />
**sweated so much my palms were wrinkled and pink, sandals slippery<br />
**HB tops 200 at the top of each rep (this is not my max, my max is about 215), and 5 minutes after finishing it was 100. Did a machine BP reading on way home (set-up outside a pharmacy) and that was 85/54 and HB 71. <br />
**got through 2L water up there, and will have more the rest of the day<br />
**best legs session for a while, steadily getting fitter again. These hill reps give me fast recovery ability, and running continuously for an hour feels strange (but I can do it).<br />
**15 mins gingerly down.<br />
cheers
