Discussion in 'Training Methods and Diet Suggestions' started by Matty7181, Nov 2, 2015.
Amended, thanks H01ty. I've also made this sheet to record your gains. Hope it helps.
Where do you guys do your bleep test/Rmfa? I used to have a gym with a 20m track but sadly don't anymore so am trying to find a new place to do it.
Best I've got so far is a park, bleep on concrete, pull ups on monkey bars not sure about sit ups. Could use sports hall at leisure centre but can't guarantee it's free.
Bleep test on local park then nip 2 min down road to gym to do others
I thought the vo2 was 20 metres
Dammit, it didn't change. Now it's amended!
Quick question can you do another swim session on the Wednesday or is it best to have a complete rest day, and could you try and introduce fintan circuits or would this be to much.
@arny01 perhaps you've answered this before elsewhere but the hill sprints, you say to do them in sets of 5 does that mean take a minute or two in between each 5 to increase the working intensity or is it just mentally break them down into sets of five for reasons of sanity?
Ye. Take a minute or 2 between sets of 5. Have a sip of water or shake the legs out.
Yes crack another swim if you feel it would benefit you, active recovery does wonders. Id avoid a fintan tho, unless you feel it's something that brings more benefit than other gym sessions. If that's the case, swap out a gym session for a fintan. Whatever works best for you.
Just to clarify with the 10 squats and 10 lunges on hill sprints do you do that after each sprint on the 2nd and 3rd set or, do you just do them on the last sprint for them.
After every sprint of the 2nd and 3rd set
You got it right. Second and third block of 5 to consist of 10 squats 10 lunges after each effort.
Reading through the previous posts, it says you should only do this programme for 10-12 weeks, does this also include the hill sprints. And would the gainer technique work as well, so just add 1 rep each week. And do you need the rest day after the hill sprints as I plan to start them tomorrow and do circuits after but Tuesday isn't a rest day for me. Sorry for all the questions and thanks in advance.
Whatever you feel works best for you. The gainers technique works excellent! And was devised by someone far more qualified than me.
12 weeks is a great time frame to get some good adaptations in before changing it up.
I think if you're a while off PRMC a helpful way to split your training up is to split the year up into 4 12 week blocks with a week de-load in between, keeps it simple and organised. Then if your want you can go and further split that 12 into 3 or 4 week blocks particularly useful if you're say building up the volume on a programme ie. first 4 weeks 8 sessions per week, then 9, then 10 etc.. or are coming closer to an event and can increase specificity.
Edit: Beaten to it by the man himself, but as someone who's had trouble keeping structure to their training over the years the above is starting to help me keep my training in order in my head.
My current scores are for press ups, sit ups, and pull ups are:
press ups 31
sit ups 85
pull ups 10
my sit ups are fine so i dont think i really not to work on them, and i have a really good method for improving my pull ups at a rate of about 1 pull up a week/week and a half
only thing is press ups for me, i really want to improve them but I'm struggling, if i just do the weighted pull ups twice a week, will that be enough? or is there anything more i can do if i put less work into sit ups and pull ups?
Did my first hill sprints session today and did everything that is said to. Only problems are I couldn't do 3 miles after only 2 and, I'm not to sure if my hill is long enough. Is there an app or something out there that will tell you clearly.
Also MozzaLUFC have you heard of gainers, they work wonders. YouTube Sean Lerwill gainers, the video will tell you everything.
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