Hill workouts
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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 -
Dude Shane Cameron can back the fark up - you [I]are [/I]the mountain warrior!!<br />
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I started sweating just reading that workout. Legs would have been burning something chronic after those hill repeats. -
heh, I'm just stubborn and like the heat. Cheers though.<br />
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Wednesday was Upper Body, did same as earlier in the thread, all at a basic workout area on the hill:<br />
-dips, 3 sets of 15 with 1 minute break stretching<br />
-bench press, 9 sets, explosive up slow down with 1 minute break, 100 total<br />
-pull ups, 6 sets, 100 total<br />
-biceps-chin ups, 50 total in 7 sets<br />
-stomach-my basic exercise on the pull up bar-but had to cut it short as got cramps in toes, both feet<br />
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Thursday, went at dusk-hot but not cooking. Legs. Idea today is longer reps but still at a fast pace, to push cardio/vascular a bit harder<br />
-15 minutes decent pace to the top<br />
-54.5 minutes, 15 reps of:<br />
**run 60 steps on a gentle incline + 30m flat (the running first makes the workout a bit tougher)<br />
**stride up 150 steps 2 by 2<br />
**jog down<br />
**repeat....<br />
-Last 1-2 were tiring, and felt dizzy afterwards, since today has been a no-carb day, only fruit, veges and meat, since I ate too much last two days and want to trim up a bit.<br />
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Friday-same as Wednesday. Pleased to have a day off tomorrow. -
Sunday ran on the hills for 70 minutes, 35 degrees C hot day, legs were still tired from the previous efforts, and I strained the ankle, well above the ankle on the side. This was a circuit I do, around the valley-starts out straight up for 12 minutes, then along-up and down hill tops under tree cover, some on stone steps, some on dirt. Tons of fun to run it on these hot days. Fastest time is 59 minutes, was on track till halfway, stopped to buy some water (there's a 200m detour through a housing community), anyway, after stopping I couldn't get my speed back, felt too weary. Will take a few days to get the energy and strength back before resuming leg workouts.<br />
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Monday did moderate upper body, 15/15 dips, 126 sets 555kg bench, 5 sets10 pull ups where jump up, then slowly down, 5 sets*10 chin ups for biceps, stomach. Will go for a harder session tomorrow. -
[quote name='Kea']Sunday ran on the hills for 70 minutes, 35 degrees C hot day, legs were still tired from the previous efforts, and I strained the ankle, well above the ankle on the side. WIll take a few days to get the energy and strength back.<br />
Monday did moderate upper body, 15/15 dips, 126 sets 555kg bench, 5 sets10 pull ups where jump up, then slowly down, 5 sets*10 chin ups for biceps, stomach. Will go for a harder session tomorrow.[/QUOTE]<br />
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That's a huge bench (Childish ribbing of a typo). You have some marathon workouts, that's for sure. -
Yeah, I finished them easily, and I can also do sets of 8*700kg-but that's a different workout area and haven't been over there recently.<br />
<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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Marathon workouts? Cheers, they're ok. I still want to extend them a bit, hope this injury settles quickly. I could do more bar workouts (cleans, dead lifts, squats, shoulder press), but whenever I try I strain my back, it tightens up, and running is uncomfortable. So I focus on strengthening my back. -
Oh, for me the upper body ones are tough too! Thanks. Yep, the leg ones are great, doing hill repeats really builds stamina and strength well. And they work on lungs, heart as well as legs. Short and steep is good-150-200 steps and jog down, because there's not much rest. I just try not to lose count, and to keep the pace consistency. <br />
There's no reason to stop at only 20 minutes, going for 45-60 minutes has better results.<br />
Doing 2 steps each time is important, 1 step is too easy.<br />
The Sunday run starts with 12 minutes straight up, all stairs, done 2 by 2. I wish I could do repeats on that, but have no wish to jog down all that way. <br />
I have another where there are 3 sections of about 25-35 minutes solid uphill, with a 30 minute downhill, flat section. That's a fantastic workout, I should make more effort to do that regularly. I was planning to do it with a friend on Saturday, but I realised the test is on. -
[QUOTE]I just try not to lose count, and to keep the pace consistency. [/QUOTE]<br />
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I used to do some steps for rugby training - 108 there were, and to not lose count I would name every loosehead prop I could remember who has played for the ABs on my way down (1), then hookers (2), then tighthead props (3), etc. Bugger losing count that is for sure!
