Pull ups, dips, stair repeats, again and again
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@Rancid-Schnitzel that race was a school 50m pool with a push off, not dive. I breathed 4 times (none in the first 25m).
I was pleased to see my kicking looked fine (the kicking training, while not enough, helped improve that aspect). My stroke rate was slower than I expected-I was consciously trying to keep long strokes), so there's also another thing to work on for sprints. It would be nice to break 30 next year. Not sure if possible.
I usually train in the 50 m pool, and then go to the 25m pool for 50m sprints since the clock there is better.
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@Wairau said in Pull ups, dips, stair repeats, again and again:
@Rancid-Schnitzel that race was a school 50m pool with a push off, not dive. I breathed 4 times (none in the first 25m).
I was pleased to see my kicking looked fine (the kicking training, while not enough, helped improve that aspect). My stroke rate was slower than I expected-I was consciously trying to keep long strokes), so there's also another thing to work on for sprints. It would be nice to break 30 next year. Not sure if possible.
I usually train in the 50 m pool, and then go to the 25m pool for 50m sprints since the clock there is better.
That time isn't bad at all without a dive! Any breathing is going to slow you down and 4 times is alot for the home stretch. Maybe work on breathing exercises? Tumble turn is also decisive. I freaking suck at those.
I watched the Aus 50m championships last year and the amount of white water was incredible. No breathing for the full 50 either. Ultimately it's about getting that technique right and being able to sustain it at full bore for the 50. Obviously easier said than done, but that's why swimmers train so much!
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@big-bok said in Pull ups, dips, stair repeats, again and again:
Just happened on your thread Wairau
Incredibly industrious with your physical training. You may have said so in one of your threads over the 8+ years so apologies if I have missed it. My question is: why?
Lol, sorry I missed this at the time. Cheers, best thing I can say is I like being outdoors in the trees, the cardio-vascular benefits from hill repeats are fantastic, and I like the naturalness of pull ups.
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It's been a tough 3 months. I was in good shape at the start of the year, but took a tumble down a hill running-sprained thumb stopped my pull ups for about 6 weeks, and I developed an achilles strain (a week before I had knocked my heel on the side of the achilles). Thumb remains a little sore.
I'm back up to 14 pull ups and trending up, although forearms aren't strong as before. It'll take another 2 months before my volume is there (60-100 per session once a week)
Weight is back down to 82 after hitting 85.
Achilles is sometimes a little tender, getting ok for walking. For the past month I've done once or twice a week on the treadmill for 30-40 minutes, walking. Wed did 30 minutes @ 7.4km/h plus warm up. Stretching after. No weight calf raises.
I'm also changing my running form which is adding some strain to the achilles. I feel faster.Started swimming, slow, after 5 months off. Wed. did 400m. Next month will be important.
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pull ups today, finished with no forearm strains which is an improvement on last 2 weeks. All correct form.
14, 8,8,8,8,8 then using orange band 10,10. 54+20 = 74.
Close to 15, will do that in 2 weeks I guess.
Still, way below my best. Aim is to be doing something like 16, 12, 10, 10, 9, 8 then 20,20,20 -
@wairau said in Pull ups, dips, stair repeats, again and again:
pull ups today, finished with no forearm strains which is an improvement on last 2 weeks. All correct form.
14, 8,8,8,8,8 then using orange band 10,10. 54+20 = 74.
Close to 15, will do that in 2 weeks I guess.
Still, way below my best. Aim is to be doing something like 16, 12, 10, 10, 9, 8 then 20,20,20When you consider the amount of people who can’t do a single chin or pull up that’s a great effort there @Wairau.
I’m hating pull ups cos at the moment they’re aggravating a tendon injury which is niggly as fuck, chins seem to be ok though ( although they are less functional )
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@mn5 cheers, good doms going today, feel pumped.
Crap to hear you are carrying an injury (...seems a lot of my time is managing/preventing strains).
I assume it's your shoulder, and is it slowly improving? how about using a band to take some weight off the shoulder and focus the movement on the lats? Also, drop the frequency to once a week in the affected movement for maintenance and hit it with tiger balm day and night? -
@MN5 just 1 more thing. I've for many years had a slight niggle in my left shoulder, from before I started all the dips, pull ups. Actually, the dips and pull ups improved it a lot. But it was still there.
However, it seems to have lessened since I have done this other exercise for the last month:
-when warming up on the treadmill, or walking up hill slowly, I use the same orange band to stretch shoulders (above and behind shoulders), do shoulder press (1 arm up, 1 hand low), and stretch the band in front of my chest. This exercise is strengthening my shoulders and helping stabilize my core, making stronger abs. try it...
like this but using the 35kg band...not static, walking with good form....
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@wairau said in Pull ups, dips, stair repeats, again and again:
@mn5 cheers, good doms going today, feel pumped.
Crap to hear you are carrying an injury (...seems a lot of my time is managing/preventing strains).
I assume it's your shoulder, and is it slowly improving? how about using a band to take some weight off the shoulder and focus the movement on the lats? Also, drop the frequency to once a week in the affected movement for maintenance and hit it with tiger balm day and night?Na elbow unfortunately. Will start another round of deep heat to see if that helps I think
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@mn5 do you do a lot of shoulder presses? Just a guess. Maybe suspend that and pull ups for a week or 3 till recovered-you'll get much stronger when you can give full effort, not half hearted. Good luck.
(my forearm strain last week was near my elbow, and it also hurt when I did shoulder presses with the strap...I rested a few days and it's gone...) -
@wairau said in Pull ups, dips, stair repeats, again and again:
@mn5 do you do a lot of shoulder presses? Just a guess. Maybe suspend that and pull ups for a week or 3 till recovered-you'll get much stronger when you can give full effort, not half hearted. Good luck.
(my forearm strain last week was near my elbow, and it also hurt when I did shoulder presses with the strap...I rested a few days and it's gone...)No but I do handstand push ups against the wall, same sort of exercise I guess although haven’t done them in awhile.
I’m on a bit of a break ( away for a holiday in coromandel with a work trip on the end then Easter ) so will only be doing a few gentle push ups and maybe a few chins if I can find some bars.
It’s only on my right ( weaker ) arm so we’ll see what the self imposed break does for it ! Aiming for 20 chins ( best is 19 ) at a body weight of around the ton so I’d like to hit that this year sometime.
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had sore forearms all week, definitely overdid the pull ups last time haha. No pain no gains! I'll leave them for a few more days and do less volume this time. Also, achilles more sore again after tuesday walk, so will rest it this weekend.
pool Friday night, did 400m of doggy paddle drill with buoy and snorkel. Then 2 * 50m sprints, first 42 seconds, ok....and the next at under 39 seconds . Amazing. Really enjoy the feeling of speed in the water again. I've had 5 months off swimming and worried I had lost too much strength. The drill helps. The more flexible and much stronger shoulders helps. Last year by the end of April I was 94-95 kg with poor fitness, struggling through 600-700m swims almost all of it slow and poor technique. I didn't get the snorkel till August. This year on 82kg, shooting for 78-79kg I'm going to focus much more on drills and intervals right from the start, hope can get down to 31 seconds for the 50m and 1.20 for the 100. It would be nice to be able to hold the speed for longer.
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Swam on Sat too, more of the same. So, now my speed is there, I need to figure out how to drop 7-8 seconds! On less weekly effort than @Rancid-Schnitzel ! (You're incredible) BTWm what times can you do for 50m and 100m, and 500m?
-I will focus on doggy paddle and YMCA drill, with some kicking added on, this month.15 pull ups! I struggled up on the last, but did it. However, next set I felt forearms still a bit tight, not fully recovered, so stopped....will resume harder sessions later in the week.
I'll give myself till end May to get 16.still resting achilles, no walking. some improvement.
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@wairau said in Pull ups, dips, stair repeats, again and again:
Swam on Sat too, more of the same. So, now my speed is there, I need to figure out how to drop 7-8 seconds! On less weekly effort than @Rancid-Schnitzel ! (You're incredible) BTWm what times can you do for 50m and 100m, and 500m?
-I will focus on doggy paddle and YMCA drill, with some kicking added on, this month.15 pull ups! I struggled up on the last, but did it. However, next set I felt forearms still a bit tight, not fully recovered, so stopped....will resume harder sessions later in the week.
I'll give myself till end May to get 16.still resting achilles, no walking. some improvement.
Funnily enough I’ve never been timed for a 50 with a dive start. My fastest with a push start was 31. We generally only get timed for 25 max efforts. My fastest with no dive was 13.7. I can do a mean 25 but die badly. My main coach is huge on Fartlek while the other one (Hitler) likes to mix it up with land work. Hitler is a former Aus rep who went to pie a bit when he retired. He’s getting back into it now but he decided to jump in a while back for the first time in ages.He clocked 26 for freestyle and stuffed the turn! There are swimmers and then there are SWIMMERS.
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@rancid-schnitzel 13.7 is great, the 25 is fun, pure speed with no breathing. Currently I guess I'm 15.x at my max (saving a little in reserve for the second half of the 50. Sounds like you have excellent coaches and squad. I'm just training on my own, and still building up the fitness again. I'd expect you to be able to do a mean 100m as well, even at tempo speed-under 120? You should suggest getting a pull up bar next to the pool, Herr Hitler would love that-3*50 sprints then 10 pull ups, repeated 5 times! Really kill the lats!
We actually do have a bar about 5m away, I should schedule in 1 workout day per week like that-in and out of the pool with plank, pull ups, and sprints. Also add some plyometrics...You could also suggest using the 35kg band for some shoulder strength/flexibility -to Hitler. I can see it has helped me already.