EPTedit: one thing to also remember, on a whole, the results you get from exercise is only 60%, the other 40% relies on diet and rest.
Intense Conditioning-based workout - Page 2
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PressureTested
Australia83 Posts
edit: one thing to also remember, on a whole, the results you get from exercise is only 60%, the other 40% relies on diet and rest. | ||
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decafchicken
United States19927 Posts
On December 23 2010 09:21 InViDiouS wrote: Ah cool man, well i'll give you a tip which works really well for me - split up ur sessions (i'll explain below). At the moment i'm in heavy preseason training for club AFL (aka: Aussie Rules footy). there are so many factors/intensities/how many times a week/overtraining/diet that i could write pages about, instead i'll just post my current session in short and maybe u can pull some parts out of it/write your own. Monday: M(morning): Cycle ; N(night): Gym session #1 Tuesday: M: Run ; N: Gym session #2 Wednesday: M: Swim ; N: lower intensity run Thursday: M: Cycle ; N: Gym session #1 Friday: M: Run ; N: Gym session #2 Sat: Sprint Training Sun: Run/Swim I do all cardio exercises for at least 1h 45min - 2h. My gym sessions are broken down into #1: chest, back, legs, abs. #2 shoulders, bi's, tri's, abs. I do at 2 exercises on each muscle group pet session, each session lasting aprox 90mins. (this is just a quick overview) alot of endurance cardio as i compete in an endurance sport. weights sessions focusing on strength combined with swimming sessions for endurance. CHEAT: ok this is something i see 90% of people not doing, which is the technique for a proper rep while doing weights. each rep should follow a 2-1-3-1 technique. EG: bicep curl: upwards phase should be 2 sec, hold at top for 1sec, 3 secs downward phase, 1 sec bottom. the point of this is: you gain more benefit from the downwards phase in weight exercises than you do the hard upward phase. yes shock horror, CONTROL the downwards phase and you will see so many more benefits. Evidence: look up the "sliding filament theory" Edit: unless you are training for power of course, which you probably should be looking at doing for your boxing, but not when your just trying to keep healthy/fit 2 hours of cardio seems like a waste where 30 minutes of hiit would be sufficient. And if AFL is similar to the rugby I play wouldn't it be considered more of an interval sport than endurance? (Idk I've never seen footie before) Id also advise he stick to a more full body workout (which he seems to be achieving with his oly lifting). On a side note that's is a weird split...arms and shoulders one day and everything else on another? Arms really shouldn't even have their own day as thy ahould get plenty of work from compound exercises and whatever auxiliary exercises unless you're bodybuilding. And seeing as he's training for sport he probably shouldn't be spending 8 seconds on each rep, rather completing them as explosively as possible with good form.(nvm just read your edit) | ||
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Hikko
United States1126 Posts
Going up and down bleachers and running laps in between rounds of bleachers worked wonders for my leg muscle conditioning. Mix it up with lunges, and (if you're crazy) carrying someone on your back while going up  | ||
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PressureTested
Australia83 Posts
are you referring to Rugby union? yeah AFL has alot more endurance than rugby, we play on an oval aprox 170m long, about 70 wise. in a 80min game (4 x 20min quarters) a playing can cover anywhere up to 25-30km. as for my weights i split them sort of into compound an isolation exercises, there are more compound exercises on my 1st session being chest and back (which also work my bi's tri's but not as intense and isolation exercises), and more isolation exercises on my bi's tri's and shoulders the next day. i've changed my program several times over the last 2 years and i just found it works best for me, especially in preseason. my cardio just drop back in late feb/early march when training starts to focus more on the skills and our cardio is expected to be sufficient, for our season beginning in april. | ||
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