anybody do intervals for cardio fitness?

[dj181]

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?

[MajorDomo]

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.

[Thin Lizzy]

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.

[dj181]

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

[MajorDomo]

honestly i'm doing it to be a sex machine hard non-stop piston pounding

lol - then you probably don't want to exhaust yourself training too much - save it for the babes.

[Grape Ape]

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.

[IroNat]

honestly i'm doing it to be a sex machine hard non-stop piston pounding

I think you should train using the specific movement pattern.

[SweetDaddySiki]

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.   

[dj181]

I think you should train using the specific movement pattern.

hip thrusts right?

dont know if that would open my leg wound

[dj181]

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

[dj181]

that west point study was fascinating as they made fast improvements over many parametors

[IroNat]

No.

Precisely.

[Coach is Back!]

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.

[Krankenstein]

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.

[Coach is Back!]

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

[Thin Lizzy]

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.

[AbrahamG]

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.

[oldtimer1]

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.

[Grape Ape]

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.

[dj181]

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

[dj181]

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

[IroNat]

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?

[dj181]

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

[IroNat]

dj,
This is what you need to train with for your swing party.

[dj181]

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