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Getbig Main Boards => Gossip & Opinions => Topic started by: dj181 on February 26, 2024, 06:28:16 PM
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i'm doing the norweign 4 by 4 and i am much fitter
tried doing it every 48 hrs but i crushed me
went to 96 hrs and improved
and on the last one i went to 144 hrs and still improved
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I do but I don't think you want to hear from me, lol.
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i dont have you on ignore user yet
but if you insult i'll put you there
but if you keep it respectful then have at it
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I do stuff like 8 x one lap on a treadmill (quarter mile or 440 yards) The rest interval is fast walking for a lap. So it's 8 x quarter miles.
Another variation is 6 x half miles with quarter mile fast walk for the rest interval.
Another thing I do when I want a relatively serene cardio day is to walk fast and I mean fast for 5 miles. I will throw in a little fartlek. Meaning I will pick out arbitrary land marks like a big tree and sprint to it then resume the walk. Normally these strides, I shouldn't call them sprints vary in distance from about 400 meters down to as short as 40 meters. When I have access to a track which is rare I use to love 8 x 200 meters. I actually got a measuring wheel to make a track distance anywhere every I want.
See I'm being respectful. I didn't call you a fuck face or anything.
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6 half mlies is rough
so is the rest interval the same length as the work interval?
norweighn 4 by 4 is one minute VERY HARD 3 minutes VERY EASY
i'm already fitter
and i improved after waiting 6 days with no hard work in between
ima gonna try 8 days and if i still improve fucking perfect and then i'll go to 10 days
cant imagine improving after 10 days but i will soon find out
this i improved level of fitness will allow me to fuck harder longer without gassing
FUCKING PERFECT 8) 8) 8)
by the way issac fucking hayes wrote this tune, impressive love tune by that brother 8)
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For cycling I didn’t use specific timing intervals but I would do efforts.
I used 30s at specific power levels. This built up my sprinting and anything up to 3min efforts.
I’d do maybe 20 or so each ride over a 2hr block.
Depends what you want to improve though. For downhill MTB for my last trip I did 2x week stupid easy 40min sessions basically 110bpm (my max is 181) and 1x short efforts. This was my best prep yet for MTB.
Cross country skiers are some of the fittest on the planet. 95% of training is done at walk-in pace pretty much. Then when it’s hard efforts it’s HARD efforts.
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For cycling I didn’t use specific timing intervals but I would do efforts.
I used 30s at specific power levels. This built up my sprinting and anything up to 3min efforts.
I’d do maybe 20 or so each ride over a 2hr block.
Depends what you want to improve though. For downhill MTB for my last trip I did 2x week stupid easy 40min sessions basically 110bpm (my max is 181) and 1x short efforts. This was my best prep yet for MTB.
Cross country skiers are some of the fittest on the planet. 95% of training is done at walk-in pace pretty much. Then when it’s hard efforts it’s HARD efforts.
XS skiers have the highest VO2 of everyone
Elite cardio athletes train polarised training 80% easy-peasy 15% hard hard and bout 5% moderate
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XS skiers have the highest VO2 of everyone
Elite cardio athletes train polarised training 80% easy-peasy 15% hard hard and bout 5% moderate
Switch it around and you’d be right. 80% easy, 15% moderate, 5% hard hard.
Hard hard is at 95% MHR and you can’t do much volume in that area as fatigue builds up crazy fast. It’s pretty fixed so whether you train 2hrs-5hrs-10hrs-15hrs-20hrs you’d still be only doing 30mins or whatever of hard hard. To get fitter you add the 60% HR hours over the top to bring the base and recovery up.
Once you tap out on hard stuff you can’t add more hard stuff. That’s where Crossfitters get really sick because they think more hard is the answer whereas pro endurance athletes have known for decades to go fast you train slow.
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Switch it around and you’d be right. 80% easy, 15% moderate, 5% hard hard.
Hard hard is at 95% MHR and you can’t do much volume in that area as fatigue builds up crazy fast. It’s pretty fixed so whether you train 2hrs-5hrs-10hrs-15hrs-20hrs you’d still be only doing 30mins or whatever of hard hard. To get fitter you add the 60% HR hours over the top to bring the base and recovery up.
Once you tap out on hard stuff you can’t add more hard stuff. That’s where Crossfitters get really sick because they think more hard is the answer whereas pro endurance athletes have known for decades to go fast you train slow.
So it's only 5% very hard and 15% moderate right?
Moderate is at lactate threshold right?
We called them tempo runs in running
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So it's only 5% very hard and 15% moderate right?
Moderate is at lactate threshold right?
We called them tempo runs in running
I used a power meter on the bikes so my stuff was driven by watts but that pretty much equates to HR.
I paid a world champ coach to train me for an event and my focus was endurance building:
I would have 2hr rides at 60% MHr for the entire ride
I’d do 10-15min intervals at 75% MHR and rests of 5min between would be at 50% MHR
I’d do 4x 10min climb repeats no higher than 85% MHR at 65-75 cadence rests at 60%
I did around 11hrs/wk, 3 week blocks then 1 rest week. Loads of time at 60%.
That was basically a tempo plan as I had to ride 130km solo.
The first 6-8 weeks was where all the fitness came from. My general pace was significantly higher and I could zoom around everywhere casually. But with no power work anything sun 3min I sucked.
When I did my own training for power the 30s efforts were watt focused because HR lags so much so you can’t really use it. They would be been around 92%-95%. Sprinting was tough because I’d get an adrenaline rush every time before I started lol.
what makes it tough is Riding at 430am in Winter, pitch black and raining for 2hrs before work 3 days a week then 2 x 2hr rides on the weekend super early.
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I used a power meter on the bikes so my stuff was driven by watts but that pretty much equates to HR.
I paid a world champ coach to train me for an event and my focus was endurance building:
I would have 2hr rides at 60% MHr for the entire ride
I’d do 10-15min intervals at 75% MHR and rests of 5min between would be at 50% MHR
I’d do 4x 10min climb repeats no higher than 85% MHR at 65-75 cadence rests at 60%
I did around 11hrs/wk, 3 week blocks then 1 rest week. Loads of time at 60%.
That was basically a tempo plan as I had to ride 130km solo.
The first 6-8 weeks was where all the fitness came from. My general pace was significantly higher and I could zoom around everywhere casually. But with no power work anything sun 3min I sucked.
When I did my own training for power the 30s efforts were watt focused because HR lags so much so you can’t really use it. They would be been around 92%-95%. Sprinting was tough because I’d get an adrenaline rush every time before I started lol.
what makes it tough is Riding at 430am in Winter, pitch black and raining for 2hrs before work 3 days a week then 2 x 2hr rides on the weekend super early.
how many sessions do you have per week and do you have any completely off days?
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No.
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how many sessions do you have per week and do you have any completely off days?
I’d have to find my old logs.
It would vary according to free time. But I’d do minimum 2 x 2hr rides weekdays and 2hr on Sat and Sun. So that’s 3 days rest. I’d often add 30min or an hour additional to bring up hours to 10-11/wk rather than add another training day. The extra time was always at 60% MHR.
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Its Winter, so I go for a walk in intervals (every other day). ;)
On occasion I do the interval training with assault-bike, farmers walk, sled push, etc...
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I’d have to find my old logs.
It would vary according to free time. But I’d do minimum 2 x 2hr rides weekdays and 2hr on Sat and Sun. So that’s 3 days rest. I’d often add 30min or an hour additional to bring up hours to 10-11/wk rather than add another training day. The extra time was always at 60% MHR.
Man - I got a new CYBEX bike and have been using sprint intervals for my cardio. I’ve gained an inch on my quads! It HAS to be the reason as I have changed nothing else.
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I do 30 minutes steady state on my airdyne and then finish with 8 twenty second sprints with 10 second rests. I do this Mon-We’d-Fri and then will add 1 more usually Sat night
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I've done intervals on an Airdyne in the past.
Usually 10 second sprints and then 30 second easy pedaling.
Maybe ten intervals or so.
You only need to do them a couple times a week.
A good quad builder too with little stress on joints.
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i dont have you on ignore user yet
but if you insult i'll put you there
but if you keep it respectful then have at it
That is quite a threat.
I think you scared him, dj.
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Switch it around and you’d be right. 80% easy, 15% moderate, 5% hard hard.
Hard hard is at 95% MHR and you can’t do much volume in that area as fatigue builds up crazy fast. It’s pretty fixed so whether you train 2hrs-5hrs-10hrs-15hrs-20hrs you’d still be only doing 30mins or whatever of hard hard. To get fitter you add the 60% HR hours over the top to bring the base and recovery up.
Once you tap out on hard stuff you can’t add more hard stuff. That’s where Crossfitters get really sick because they think more hard is the answer whereas pro endurance athletes have known for decades to go fast you train slow.
Just the dumb ones.
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That is quite a threat.
I think you scared him, dj.
hahahahahaha
i'm gonna see if i can do the 4 by 4 evry 8-10 days and improve if yes perfect
i improved after 6 days
i got like 15 shitstains here on ignore already
i'm lovin' it 8)
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When I was trying to get back to working out after hernia surgery a few years back, I did interval training with dumbbells since I couldn't lift heavy weights. I think they're technically called metabolic training (work for 40 seconds, rest for 20 or whatever) since I used weights. Did those videos you see on YouTube. I got ripped and my mobility improved. Felt better too. I'm thinking about dropping standard weight lifting and going back to that but I like barbells and lifting heavy too much.
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look up arthur jones west point study 8)
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i'm doing the norweign 4 by 4 and i am much fitter
tried doing it every 48 hrs but i crushed me
went to 96 hrs and improved
and on the last one i went to 144 hrs and still improved
Use the 80/20 rule for cardio - only 20% (time wise) of your weekly efforts should be at or above your lactate threshold (the burn). Any more than that and you will get weaker. I have been a competitive cyclist for 30 years- more intensity is not better. Most of my training is at what is commonly called "zone 2"- 60-70% of my max heart rate which is currently 192, so I work out at 120-130 bpm. My resting pulse is 52+/- so that level of effort isn't hard but it has great benefit.
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You get an aerobic base from volume not intensity. Lifters have a hard time understanding this and think it’s stupid to run slow for an extended period.
What you’re doing with slow running is not getting faster but delaying the onset of cumulative fatigue. That’s why boxers do roadwork. So, they don’t get tired in the later rounds.
To use a car analogy, you’re trying to get your second gear to run at the lowest possible temperature so you don’t overheat as fast when you kick it into higher gears.
That said, to be complete, you want to do an interval session about once a week. So you get adapted to faster running.
I like the old school Australian style “Fartlek” runs: 1 min on 1 off x 10 , 2.5 on 1.5 off. x 5.
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Use the 80/20 rule for cardio - only 20% (time wise) of your weekly efforts should be at or above your lactate threshold (the burn). Any more than that and you will get weaker. I have been a competitive cyclist for 30 years- more intensity is not better. Most of my training is at what is commonly called "zone 2"- 60-70% of my max heart rate which is currently 192, so I work out at 120-130 bpm. My resting pulse is 52+/- so that level of effort isn't hard but it has great benefit.
thank you brother
what do you think bout the fact that my performance on the 4 by 4's still improved after 6 days of ZERO HARD AEROBIC TRAINING?
and do you think i will be able to put 10 days btw them and still improve?
i do a good amount of easy cardio everyday as i walk to and from the gym to my flat two times a day so that is like 90 miniutes of cardio
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You get an aerobic base from volume not intensity. Lifters have a hard time understanding this and think it’s stupid to run slow for an extended period.
What you’re doing with slow running is not getting faster but delaying the onset of cumulative fatigue. That’s why boxers do roadwork. So, they don’t get tired in the later rounds.
To use a car analogy, you’re trying to get your second gear to run at the lowest possible temperature so you don’t overheat as fast when you kick it into higher gears.
That said, to be complete, you want to do an interval session about once a week. So you get adapted to faster running.
I like the old school Australian style “Fartlek” runs: 1 min on 1 off x 10 , 2.5 on 1.5 off. x 5.
i improved after 6 days off hard training?
do you think i can stretch it to 10 days or even 14 days?
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Lots of peer reviewed studies have shown that once you decrease your cardio efforts to less than once a week you start losing the benefit.
Many cyclists I have raced with often only go "hard" (zone 3+) once a week- with the remainder of time doing zone 2. The zone 2 efforts will continually build your aerobic condition over time with no overtraining effect. The hard efforts are like icing on the cake- your peak power will increase but too much and it will decrease.
It all depends on what you are after. I do cardio training to 1) stay fit aerobically and 2) to maintain bodyweight. High power capacity (measured in watts) really is only useful if you are competing. An average person who can hold 200 watts for 20 minutes is fit enough on the cardio front.
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i improved after 6 days off hard training?
do you think i can stretch it to 10 days or even 14 days?
It’s like lifting in that you make rapid progress initially and then you level off.
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Lots of peer reviewed studies have shown that once you decrease your cardio efforts to less than once a week you start losing the benefit.
Many cyclists I have raced with often only go "hard" (zone 3+) once a week- with the remainder of time doing zone 2. The zone 2 efforts will continually build your aerobic condition over time with no overtraining effect. The hard efforts are like icing on the cake- your peak power will increase but too much and it will decrease.
It all depends on what you are after. I do cardio training to 1) stay fit aerobically and 2) to maintain bodyweight. High power capacity (measured in watts) really is only useful if you are competing. An average person who can hold 200 watts for 20 minutes is fit enough on the cardio front.
honestly i'm doing it to be a sex machine hard non-stop piston pounding 8) 8) 8)
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honestly i'm doing it to be a sex machine hard non-stop piston pounding 8) 8) 8)
lol - then you probably don't want to exhaust yourself training too much - save it for the babes.
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When I was trying to get back to working out after hernia surgery a few years back, I did interval training with dumbbells since I couldn't lift heavy weights. I think they're technically called metabolic training (work for 40 seconds, rest for 20 or whatever) since I used weights. Did those videos you see on YouTube. I got ripped and my mobility improved. Felt better too. I'm thinking about dropping standard weight lifting and going back to that but I like barbells and lifting heavy too much.
You can do both.
Hit the basics for the start - 20-30 min weights - powerlift style, broscience style etc, then 20-40 min of this conditioning type stuff = best of both worlds.
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honestly i'm doing it to be a sex machine hard non-stop piston pounding 8) 8) 8)
I think you should train using the specific movement pattern.
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You can do both.
Hit the basics for the start - 20-30 min weights - powerlift style, broscience style etc, then 20-40 min of this conditioning type stuff = best of both worlds.
Thanks! Good idea and I'll have to try this. :)
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I think you should train using the specific movement pattern.
hip thrusts right?
dont know if that would open my leg wound :-\
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lol - then you probably don't want to exhaust yourself training too much - save it for the babes.
that's why i want to do it once a week or less
got a big sex party coming up on march 8 8)
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that west point study was fascinating as they made fast improvements over many parametors
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No.
Precisely.
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Ruck. if I go on the boardwalk by my house on a flat surface 2x per week at 4-5miles then on another days or two in the wetlands which ls less than a 1/4mile from the house and do about 4miles in there. I'm up to a 55lb ruck now.
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Ruck. if I go on the boardwalk by my house on a flat surface 2x per week at 4-5miles then on another days or two in the wetlands which ls less than a 1/4mile from the house and do about 4miles in there. I'm up to a 55lb ruck now.
Damn GoRuck packs are pricey as all hell. Maybe this year I will break down and get one.
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Damn GoRuck packs are pricey as all hell. Maybe this year I will break down and get one.
Yeah, way too much. I use my 5.11 back pack. Just as good and much less expensive
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https://www.runnersworld.com/runners-stories/a20837722/im-a-runner-sugar-ray-leonard/
Did running help you win the gold medal at the Olympics in 1976?
Without question. I ran four to five miles a day, seven days a week. I had five fights leading up to the final. And it was because of the running ... I always said I had this hidden reservoir of strength and power and it came from running.
Were you unusual among boxers?
I was driven. I wanted to win a little more than my competitors. I was so competitive. I knew that if I ran further than the other guys, then in the long run I would prevail. I figured it out when I was 16 or 17. I figured the more I ran, the better my chances to win down the stretch.
Did you ever talk to other boxing legends about running?
Floyd Paterson ran marathons. I always thought about doing a marathon.
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i'm doing the norweign 4 by 4 and i am much fitter
tried doing it every 48 hrs but i crushed me
went to 96 hrs and improved
and on the last one i went to 144 hrs and still improved
Here's an idea. Line up five black lads with huge cocks and try running the rack. Fuckface.
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Reading through this we are making this more complicated than it needs to be. Your cardio needs are based on your goals, then specificity comes into play. If you're doing cardio to supplement your lifting then there are many ways to skin a cat. If your cardio needs are more sports specific like becoming a better fighter in the striking arts or grappling that takes into account specific training.
For the most part if you want to be a better runner or an athlete with a bigger gas tank then within reason distance running will do it. Once a week throw in intervals for power and to keep your sprinting speed. Doing intervals and nothing else leads to burn out like training to failure continuously with weights can.
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Damn GoRuck packs are pricey as all hell. Maybe this year I will break down and get one.
Wait for sales, or let me know if you want me to find you a deal.
I have access to a secondary market that is only for folks who have done events and I'm pretty good at getting deals.
If you tell me what you want, I will find it and buy it for you then ship it down (same for coach).
Regardless, they have a lifetime guarantee and repairs are free.
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Here's an idea. Line up five black lads with huge cocks and try running the rack. Fuckface.
you just went striaght to my ignore list ;)
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https://www.runnersworld.com/runners-stories/a20837722/im-a-runner-sugar-ray-leonard/
Did running help you win the gold medal at the Olympics in 1976?
Without question. I ran four to five miles a day, seven days a week. I had five fights leading up to the final. And it was because of the running ... I always said I had this hidden reservoir of strength and power and it came from running.
Were you unusual among boxers?
I was driven. I wanted to win a little more than my competitors. I was so competitive. I knew that if I ran further than the other guys, then in the long run I would prevail. I figured it out when I was 16 or 17. I figured the more I ran, the better my chances to win down the stretch.
Did you ever talk to other boxing legends about running?
Floyd Paterson ran marathons. I always thought about doing a marathon.
i can tell these 4 by 4's are working coz when i scout pace it to the gym i get there faster as i can walk faster and the effort to walk that pace is minimal
coz what my VO2 is?
it was 71 ELITE LEVEL 8) 8) 8)
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Reading through this we are making this more complicated than it needs to be. Your cardio needs are based on your goals, then specificity comes into play. If you're doing cardio to supplement your lifting then there are many ways to skin a cat. If your cardio needs are more sports specific like becoming a better fighter in the striking arts or grappling that takes into account specific training.
For the most part if you want to be a better runner or an athlete with a bigger gas tank then within reason distance running will do it. Once a week throw in intervals for power and to keep your sprinting speed. Doing intervals and nothing else leads to burn out like training to failure continuously with weights can.
Can you provide a "sport specific" cardio routine for dj to maximize his swing club performance?
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Can you provide a "sport specific" cardio routine for dj to maximize his swing club performance?
next party march 8 and i got free entry and free alcohol as i set her co up with two new fellas joining in the fun
not supposed to drink on my med but fuck it
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dj,
This is what you need to train with for your swing party.
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dj,
This is what you need to train with for your swing party.
hahahahaha
that's basically a modifed good morning
that would make my wasit thicker and wider so.... HELL NO!!!!
just came across this gem
havent watched it yet but i will
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Here's an idea. Line up five black lads with huge cocks and try running the rack. Fuckface.
:D