On June 12 2011 03:01 icystorage wrote: hi, im an athlete (playing soccer and ultimate frisbee) and id like to improve my speed and conditioning. id like to follow a workout program but i dont know how. jogging 30mins a day just doesnt cut it. could anybody make a program for me?
Best way of becoming a better sprinter: sprint more. Add in some heavy lifting and you'll be fine.
On June 12 2011 03:01 icystorage wrote: hi, im an athlete (playing soccer and ultimate frisbee) and id like to improve my speed and conditioning. id like to follow a workout program but i dont know how. jogging 30mins a day just doesnt cut it. could anybody make a program for me?
I am no expert, but when you want to be good at sprits i would advise you to do small quick runs, like 200m x as many times you want, or even 100m. And 30min run for football player(see what i did there!!)? The game is 90 minutes long, i would recommend at least 7-8km jog or 1h.
My 2 cents...but i am no expert.
For my training, had to skip friday, 5h canoeing is hard! , played a bit of basketball today, but i didnt feel good, so not too much.
On June 12 2011 03:01 icystorage wrote: hi, im an athlete (playing soccer and ultimate frisbee) and id like to improve my speed and conditioning. id like to follow a workout program but i dont know how. jogging 30mins a day just doesnt cut it. could anybody make a program for me?
Best way of becoming a better sprinter: sprint more. Add in some heavy lifting and you'll be fine.
ill keep that in mind! thank you, if others have some suggestions, id like to hear them too. i have no proper training and just playing the game but now i want to improve some of my physicals (specifically speed and conditioning)
To support my point, when i do something, i do it for very long time, but my 100m time is 14.5s :/ Yeah, i am slow, but i can run for 2h straight no prob.
On June 12 2011 03:01 icystorage wrote: hi, im an athlete (playing soccer and ultimate frisbee) and id like to improve my speed and conditioning. id like to follow a workout program but i dont know how. jogging 30mins a day just doesnt cut it. could anybody make a program for me?
I am no expert, but when you want to be good at sprits i would advise you to do small quick runs, like 200m x as many times you want, or even 100m. And 30min run for football player(see what i did there!!)? The game is 90 minutes long, i would recommend at least 7-8km jog or 1h.
My 2 cents...but i am no expert.
For my training, had to skip friday, 5h canoeing is hard! , played a bit of basketball today, but i didnt feel good, so not too much.
On June 12 2011 03:01 icystorage wrote: hi, im an athlete (playing soccer and ultimate frisbee) and id like to improve my speed and conditioning. id like to follow a workout program but i dont know how. jogging 30mins a day just doesnt cut it. could anybody make a program for me?
Best way of becoming a better sprinter: sprint more. Add in some heavy lifting and you'll be fine.
ill keep that in mind! thank you, if others have some suggestions, id like to hear them too. i have no proper training and just playing the game but now i want to improve some of my physicals (specifically speed and conditioning)
You might want to look into something called HIIT (High Intensity Interval Training).
On June 12 2011 03:01 icystorage wrote: hi, im an athlete (playing soccer and ultimate frisbee) and id like to improve my speed and conditioning. id like to follow a workout program but i dont know how. jogging 30mins a day just doesnt cut it. could anybody make a program for me?
Yeah, you definitely want interval running if you're working for speed/conditioning in a sport. 100m sprint followed by 300m jog, repeat as many times as you want/can. Throw in 200m sprint/600m jog, 200m/rest. 45 second sprint/90 second jog, etc etc - all kinds of speed work. I'd also throw in weightlifting (a strength program is going to help you in your sport, and also in general fitness) but that's not 100% necessary =).
Spent 7 hours yesterday shadowing at a physical therapist's office, that was fun. Came home and slept for 13 hours, got up went out to the cross country course at my dad's school to pick rocks out of the ground. first miserable thing: waking up before 6 am two days in a row. even more miserable thing: walking along a 5 km course that's been freshly cut out of forest, and dug up to plant grass in, then picking up every single rock you see regardless of size. shoulders are killing me from tossing hundreds of rocks around the size of a fist off onto the side of the trail. Hamstrings are killing me from being bent over that long. Lower back is KILLING me from 250lb+ rocks. Pick them up, walk six feet and toss them. It's impossible to grip a rock as well as a barbell. Some of them were about as big as my torso... shit's miserable.
I think that counts, I'm not going to lift until tomorrow.
its summer time and time to get those abs! I have lifting for like a couple of years now but I want to get that ripped abs 6-8 packs look but I can only really get the top 4. Can someone help me out on this?
Current workout: Mon,Wed,Fri Lunges x 5 sets Chest press, x5 reps x 5 sets at 150pounds Pullups x 3 sets at 10 reps each Shoulder press x5 reps x5 sets at 100 pounds Bicep curls x 5sets x5 reps at 30 pounds each hand Tricep pulldowns x5 sets x5 reps at 40 pounds each hand
Tue, Thurs (Cardio) i am have being doing this workout: to the best of my ability, I can't really do the last (third) circuit right
Any diet tips, I usually eat at the company so I am sure i should be able to eat the right foods. Is instant ramen with 2 eggs bad as a dinner? :p
Went in on my 5th day straight just thinking I'll do form checks on my lifts at lower weight. Ended up feeling really good and hitting a few PRs fairly easily.
Squats 5x5 -- managed 315 for my last two sets Pendlay rows 5x5 @ 190 BB bench 7x5 with 80 pounders so 160
Honestly my old split day routines have nothing on what I'm doing now. Love it.
For your diet, I would suggest spacing out your meals and eating 6 times a day in this order: Meal/Snack/Meal/Snack/Meal/Snack. Spacing out your meals will keep your glycogen levels up and keep you energetic, while not yo-yoing your metabolism
So I need some clarity on this if people know. I thought glycogen was primarily controlled by carbohydrates (Does protein and fat affect them?). Furthermore, I'm pretty sure that glycogen can cause the muscles to appear "fuller" which is why many body builders have a carb-up before a show. Is that correct as well?
Basically, what the tits controls glycogen? I know you use it during workout as a source of energy and all that jazz, which is why carbs are usually loaded around workouts.
I also power cleaned 102 for a pr. I wasnt sure if it was power since the weight pushed me down a bit but my coach said it was good. :D
monstrous! what does q snatch balance workout usually look like for you?
I usually never do much over 70kg snatch balance, its not really something you want to test often since its an accessory exercise. That was actually the first time I had snatch balance in a workout in a long time. The last time must of been in the fall or last summer.
For your diet, I would suggest spacing out your meals and eating 6 times a day in this order: Meal/Snack/Meal/Snack/Meal/Snack. Spacing out your meals will keep your glycogen levels up and keep you energetic, while not yo-yoing your metabolism
So I need some clarity on this if people know. I thought glycogen was primarily controlled by carbohydrates (Does protein and fat affect them?). Furthermore, I'm pretty sure that glycogen can cause the muscles to appear "fuller" which is why many body builders have a carb-up before a show. Is that correct as well?
Basically, what the tits controls glycogen? I know you use it during workout as a source of energy and all that jazz, which is why carbs are usually loaded around workouts.
Help me TL HF
Where is that quote from? 6 meals a day does nothing for your metabolism.
The major function of glycogen is energy storage in the muscles and liver. This is why after a workout (which depletes glycogen stores) it is often advisable to eat more carbs. Glycogen requires water to store it in the muscle cells so that is why it can contribute to muscle "fullness." Take home message: six meals/day is not supported by research, consider ingesting more starchy carbohydrates post-workout.
For your diet, I would suggest spacing out your meals and eating 6 times a day in this order: Meal/Snack/Meal/Snack/Meal/Snack. Spacing out your meals will keep your glycogen levels up and keep you energetic, while not yo-yoing your metabolism
So I need some clarity on this if people know. I thought glycogen was primarily controlled by carbohydrates (Does protein and fat affect them?). Furthermore, I'm pretty sure that glycogen can cause the muscles to appear "fuller" which is why many body builders have a carb-up before a show. Is that correct as well?
Basically, what the tits controls glycogen? I know you use it during workout as a source of energy and all that jazz, which is why carbs are usually loaded around workouts.
Help me TL HF
its stored in your liver and muslces..and its from carbs..
Glycogen phosphorylase is the primary enzyme, but all that shit is really technical, basically glycogen is broken down to glucose for energy..
and as for that eating 6 times a day bullshit to keep your glycogen leves up and to not yo-yo your metabolism is all bullshit BROSCIENCE thats been scientifically debunked.. read this to enlighten yourself http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html
hey for a special chest plan, do you think this schedule works without overburdeing the chest. 1 : 3 chest exercises (heavy weights like 5-7) +2 triceps 2. shoulder+legs 3 3 chest exercises (light weights like 12-15) 4 back+ biceps
Weight goals -- Gonna drop 2 lbs/week for 4 weeks. Im pretty much 12% bf right now, have not measured but instead comparing to pictures from a few years back when I did a couple of fitness competitions and had bf measured regularly during diet.
Training goals -- Gonna train a push/pull/legs split over one week. Training motivation has been pretty much non existant for the last year. Or rather, motivation to improve, which had made all gains go reverse and bench is down 20kg and squat much more, I dont even dare make a guess haha. Still enjoy training with a more relaxed attitude tho and also its the social aspect of going to the gym. Trained at the same gym for 8 years so I have lots of people I know there.
Nutrition goals -- 1700 kcal on rest days, 2300 on training days. Will be cycling carbs; low always on rest days, on training days will be medium and leg day is high = 400 gram. I assume high carb day will be more than 2300 kcal but 1700/2300 is pretty low so I think it will be fine. Protein=200gram/day
Squat: 180kg 5-5-5 Press: 78,5kg 5-5-4 Power Clean: 70kg 3-3-3-3-3 BO-Row: 80kg x 10
Good, but also very hard workout. At the beginning of March I wanted to do 1-2 months of SS and was hoping to get to 140kg squat this way, with a little bit of luck to 150kg. During my first squat workout for 90kg I got sore in the middle of my first work set... while going down I could feel my hamstring- and adductor muscle fibres tear apart (in a soreness kind of way, not injury). Now I am doing 180kg and I squat as deep as never before. It feels quite unreal.
Sick squats man . And the press isnt bad either if its the excercise I think it is with no leg drive. The rest of the workout isnt on the same level but who can blame you for being tired after such heavy 5's in the squat
On June 12 2011 07:35 Malinor wrote: Squat: 180kg 5-5-5 Press: 78,5kg 5-5-4 Power Clean: 70kg 3-3-3-3-3 BO-Row: 80kg x 10
Good, but also very hard workout. At the beginning of March I wanted to do 1-2 months of SS and was hoping to get to 140kg squat this way, with a little bit of luck to 150kg. During my first squat workout for 90kg I got sore in the middle of my first work set... while going down I could feel my hamstring- and adductor muscle fibres tear apart (in a soreness kind of way, not injury). Now I am doing 180kg and I squat as deep as never before. It feels quite unreal.
Much love to our wonderful thread.
Awesome progress! Gives me motivation to keep going with squats and strive for some beastly numbers as well .
EPT
, played a bit of basketball today, but i didnt feel good, so not too much.![[image loading]](http://img405.imageshack.us/img405/6042/029fgm.jpg)
