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UPDATE: Thank you everyone for your help. Especially InViDiouS (I'll probably be harassing your inbox with questions for the next little while).
Today I did Crossfit's workout of the day (kodancer's reccomendation), which was 75 reps of 75 pound power snatch. I completed this in 5 minutes and 2 seconds I then did tofucake's 100 of everything calisthenic cardio workout. Everything ended up taking about 25 minutes including rest, and I didn't quite puke but this was definetily one of the more intense post-workout feelings I've had.
Today has been an incredibly unproductive day.
Exams are over and Starcraft isn't working so I've been doing fuck all this week. In 2 weeks I have to be in the best shape of my life for a competition, and I need to use the Christmas break to keep in shape. So basically by the end of the day I want to complete a workout that makes up for how lazy I've been.
My only issue has been that most of the workouts I'm accustomed to have become too routine, and as we all know the human body benefits from muscle confusion.
I would like to know: What is the most intense conditioning-based workout you have ever done/have ever heard of.
Here is everything I have available to me:
2 barbells
2 dumbbells
1 weight bench
~350 pounds of weight
1 chin-up bar
1 80 lb freestanding heavy bag
1 100 lb chained heavy bag
1 soccer field
1 30 meter hill at about a 25 degree angle
miscellaneous workout equipment (medecine ball, resistance bands etc.)
The types of workout I prefer are high intensity, usually interval based with short rest periods. They normally don't last more than half an hour, but this is the kind of training that will directly benefit me.
Some popular examples I currently do are:
The Magic 50
Equipment: 1 35 pound Dumbbell
5 Sets, 1 minute rest between sets
5 Dumbbell snatches per arm
5 Dumbbell swings per arm
10 burpees
The Back Hill
10 uphill sprints, 20 second sprint, then walk down the hill for 40 seconds.
Tabeta burpees
5 minutes
20 seconds burpees, 10 seconds rest. Repeat until the clock runs out
Does anyone have any suggestions? I would prefer workouts someone has experienced so they can attest to how difficult this is. I would like to state again that I'm hoping to complete it by the end of the day, so something that could be done with my current equipment would be best.
Edit: Unfortunately most of my OP seems to be misleading. TL:DR - I want to do the hardest workout of my life today
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Do p90x workouts, if you just follow the exercises with your level of weights, you should feel very sore the next few days. ofc you can also change a few exercises they do, and perhaps substitute your own that you feel works better for you.
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http://rosstraining.com/blog/
Check out the forums I honestly don't really see the need for any other type of training since you can find whatever you looking for whether it be muscle gain, fat loss, etc.
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On December 23 2010 08:07 grats wrote:http://rosstraining.com/blog/Check out the forums I honestly don't really see the need for any other type of training since you can find whatever you looking for whether it be muscle gain, fat loss, etc.
This is where I got the magic 50. And I have both his books coming in the mail as we speak. I think its awesome that you posted this though cause I didn't know anyone who knew about the site.
Edit: So basically I love the site, maybe there's a specific workout in there you know about that I didn't bring up? I couldn't find any, but if you know of any please let me know.
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On December 23 2010 08:01 Raz0r wrote:
Do p90x workouts, if you just follow the exercises with your level of weights, you should feel very sore the next few days. ofc you can also change a few exercises they do, and perhaps substitute your own that you feel works better for you.
I haven't done anything but P90x stretching but from what I have heard from friends its more aerobic based workouts, with low resistance. These are definitely intense but I'm looking more for athletic development as a goal.
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Yo, firstly just wanna let you know i'm a qualified personal trainer, finished my certificate 4 in fitness recently (a qualification in australia)
you have asked a really open question, and i could go on and on about it, but i'll keep it as simple as possible.
to make a good workout (weights wise), all you have to do is make sure u work at least all the major muscle group (i'll put them in groups to make them simpler to understand). which are : chest, back, biceps, triceps, shoulders, legs, abs.
As you as you are competing in something, you should be making your training sessions as specific as possible to what you are competing in, however you left out the important part of what it is you are exactly competing in??? then maybe i can help ya.
again this is very tough to do over the internet, cause the major issue with weight session is TECHNIQUE!!! sooooooo many people get their technique wrong and this is a major factor in not seeing nearly as many results as they should be. (as most just copy the bodybuilders they see at the gym: NB: BODYBUILDING: is a subjective sport such as ice dancing etc, yes i am linking the 2 together. bodybuilders do their exercises to gain a "cut" look, and not for ANY strength/endurance/athletic benefits at all)
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A "competition" is pretty vague. I'd think in order for a person to give you half decent advice they'd at least need to know what you're training for.
Edit: Oh, I was beaten.
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I honestly don't think HIIT will benefit someone who's trying to get back into shape. Especially within a 2 weeks time frame. And you obviously don't want to start out with a really intense routine. But hey, that's me. I'd personally start out with low intensity training (bodybuilding exercises, 5k runs, etc) for a while before getting into HIIT.
But if you insist, a good starting point would be p90x like razor said or, my favorite, crossfit.com. Everyday crossfit's workouts change with random rest days. And the workouts range from semi-HIIT to HIIT each day. Most of all, the workouts never seem to get boring.
Best of luck! Conditioning is by far the most excruciating type of training, imo.
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1 vote from me for calisthenics.
functional exercises.
you dont really need to build muscle. some strength is needed, but mostly stamina.
pushups, situps, dips, running, boxing, supplement with some weights.
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p90x for life
currently i m in a problem since i dont have a proper place to workout, sincei live in canada and my workout area is the garage, winter is not a suitable time for me to workout. therefore i m stuck doing kenpo x (1 of p90x session) in my room until my uni starts so i can go to the local gym. i m going to be moving to my new hourse and gonna make an awesome gym in my basement which has alot of room to jump and run wuith a proper pull up bar.
but for the post - p90x i think is rly ideal, personally i would just do the workout strictly till u have very low body fat and then u cna cut out the cardiovasicular execises and just build muscle
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InViDiouS: I apologize for not being more specific. It just so happens I'm preparing for two separate events. One badminton tournament, and one amateur boxing bout both to occur in February. For the badminton tournament I've been doing 1 day of plyometrics and 1 day of lunge heavy circuit training. For the boxing bout I'm only attributing one day a week and it is mostly bag and mitt work. My rationale is if I can get in good enough shape for badminton I should only need to train boxing technique (not the best option but its worked so far). This blog isn't really about the competition though. I'd like to think of myself in very strong athletic condition, I'm just currently looking for a workout that's hard enough to make me puke today.
kodancer: thank you for the resource. I had briefly visited crossift.com but hadn't given it much attention. It is right up my alley and I will be sure to use it a lot in the future
Edit: Raz0r and GiantEnemyCrab: I have never been a fan of 'popular' workouts, but since both of you reccomended this I will Kenpo X today and Plyometrics tomorrow. Both are much longer than the workouts I'm accustomed to but I look forward to something new. Thank you for your help.
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2 weeks to be in the best shape of your life?
kids these days...straight loco.
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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
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On December 23 2010 08:12 xBTx wrote:Show nested quote +On December 23 2010 08:07 grats wrote:http://rosstraining.com/blog/Check out the forums I honestly don't really see the need for any other type of training since you can find whatever you looking for whether it be muscle gain, fat loss, etc. This is where I got the magic 50. And I have both his books coming in the mail as we speak. I think its awesome that you posted this though cause I didn't know anyone who knew about the site. Edit: So basically I love the site, maybe there's a specific workout in there you know about that I didn't bring up? I couldn't find any, but if you know of any please let me know.
I second this. I have his book "Never Gymless" and it's great. He's very helpful answering questions in email or on his forums too. The guy knows his stuff, he was working with boxer Matt Godfrey on conditioning.
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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"
This is all very interesting to me. And yes although I had heard before about the benefits of the negative (lowering) portion of an exercise, I never really took it into account because I didn't think I could apply it to olympic lifts, which is what I try to spend most of my time doing. But for everything else, I'll be sure to do this in the future!
My question about your setup: I have always heard it is best to do cardio after lifting, because lifting would deplete your carb stores and the cardio could then cut right into the fat. So why do you have the cardio early in the day?
I usually also included at least 2 days off, but I'm sure as a qualified trainer you incorporate this in some way, maybe with a de-load week.
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yeah with the olympic lifts, this is for power lift for mostly you shoulders, and partially your legs and triceps. but remember, to keep your training even and do ALL muscle groups. but again this is for power, which is great, but for your boxing side, but once you go back to a session for general health, i would go back to more strength exercises.
why?
strength exercises builds more lean muscle, thus increases your metabolism, which means you burn more fat while your not exercising.
ok and about my program: cardio does not need to be after weights, you will gain the same benefit if not more. how? you need recovery time between sessions, if you do weights for 2 hours, your not gonna have the energy to push yourself with the cardio. weight sessions ur not burning many calories as it is, take it out of the equation - your using it to increase your strength, and your metabolism.
I have cardio in the mornings cause its a personal choice and fits into my program well. you need at least 24 hours recovery between weight sessions, even if its not the same specific muscles you still need the recovery, so i keep my weight sessions in evening and cardio in the morning.
I usually also included at least 2 days off, but I'm sure as a qualified trainer you incorporate this in some way, maybe with a de-load week.
This is a very common misconception. there is no such thing as a rest day. to aviod overloading/overtraining yourself, you should have more intense and less intense days.
EG: in my program on the wednesday afternoons i pretty much have a rest, its either a very light jog or even a walk. on the weekends i dont do any weights just cardio, but i have been doing this for a while.
For you however, in your "rest days" add like a 30min walk on each day, or a light swim. you will get more out of doing this than having a day completely off, it will aid in your recovery by doing something light, as well as getting a bit of cardio out of it.
like i said i am in heavy training, and you can't just jump into this sort of program, but work up to it.
One thing you do have to be careful of is mental exhaustion. its very hard to keep focused keeping up a tough training routine. make sure you set specific goals, and when you do write out or own program (which i highly suggest you do), add specific times when your gonna train, if you just put morning/afternoon (yeah i've done it in my previous post just to make it simple and easier to read) its easy for you to miss the session. say if you put "6pm - gym" you will get there at 6pm and do it.
Or even find a training partner to keep yourself going. i have a training partner for at least half of my sessions.
PS: DIET, very important also for recovery, after especially your cardio sessions, eat plenty of carbs to replenish your fuel! if you dont you will feel lethargic, recovery will take longer, and you will have less unmotivated.
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Exactly what type of competition are you training for?
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Hyrule19254 Posts
Do 100 of everything.
As for non-equipment workouts, in crew I did the following:
1/4 mile run, 25 pushups
1/4 mile run, 25 squat thrusts
1/4 mile run, 25 squat jumps
1/4 mile run, 25 jumping jacks
Repeated. Typically it was 3 miles to start. Every time you take a break, you add another mile (take 15 seconds to get up off the last pushup? MILE!) Good luck :D
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Updated the OP, fuck I'm tired.
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I would just stick to the olympic lifts (snatch and clean and jerk) with lighter weight, total workload in the 20's for each lift, and less rest between sets. You should be out of breath, sweating your balls, off, and getting stronger all in 30-60 minutes a day. I'm also a big fan of hill sprints mostly because they help with sprinting form. Cross fit is a healthy mix of olylifting, powerlifting, and plyometrics to get you into shape if that's your focus.
Over the summer i would usually have a 60-90 minute weight room session (consisting of squats or deadlifts / bench or overhead press / pull ups or barbell rows) and then 20-30 minutes of 400m intervals (100m sprint 100m jog x2) and i got in pretty good shape. Went from a 4:35 1000m shuttle(baseline to 25m and back, 50m and back, 75 and back, 100 and back, then do it all again) to a sub 4:00 in 1-2 months.
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nice dude, sorry i couldn't give u too much specific stuff, i dont like writing programs for people i dont know where they are at. feel free to bug me if u have any questions
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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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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If you have access to a soccer field, do they have large bleachers?
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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heya decafchicken,
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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EPT
