Discussion in 'Training Plans and Diet Suggestions' started by m2013, Feb 13, 2014.
Agreed. Also an awareness of one's stride length can make an incremental but measurable improvement.
800 metre run
20m leopard crawl
20m duck walk
20m squat jump
20m bear crawl
20m burpee jumps
20m terminators/seal crawl
20m spider walk
20m back crawl
- Press ups/diamond press ups/wide press ups/incline press ups/pike press ups
- Sit ups/5kg sit-ups/10kg sit-ups
- Pull ups/Wide grip/close grip/close grip palms in/palms in
- Prehab exercises for ankles, knees, hips, glutes and back.
Hill sprints today.
Felt iffy enough knee has been fairly strange but didn’t act up at all today which is good it does feel kinda iffy in some movements, but back to the hill sprints done the same as last week, hate that f88ker of a hill ha, but managed a lot better this week I was able to go to 5 straight and very short break and go to the 10. And was able to jog back slow enough to be fair for every one which is better then the walking like last week! Felt good in total time last week was 26.39mins compared to 20:50 today. Definitely felt that leg burn on the sprints up, I hope to get faster and take no breaks so that’s the goal!
800 metre run
40m leopard crawl
40m duck walk
40m squat jump
40m bear crawl
40m burpee jumps
40m terminators/seal crawl
40m spider walk
40m back crawl
- Press ups, sit ups, pull ups
- 5kg Press ups, sit ups, pull ups
- 7.5 kg press ups, sit ups, pull ups
- 10kg press ups, sit ups, pull ups
- 70kg squat 3sets 10reps
- 20kg barbell press 3sets 10reps
- 10kg dumbbell press 3sets 10reps
Interval Training at Running club
2x 350 metres
2x 250 metres
2x 150 metres
2x 100 metres
(1 minutes rest in between sets, 80% intensity throughout)
A very windy run today! When will it stop!?
8.50 Miles, 1:00:21, 7:06/mile
What do you do for this?
Did metafit today. Some of the greatest exercise experience I have experienced in a long while. You know it's good when, after 30 mins, you're steaming, on the verge of vomiting, and have enough sweat pouring out of you to to turn the Sahara into a marsh. I have been doing push-ups most days, but I seem to be stuck on 15, no matter what. Quite annoying.
AM: 5 miler (350ft elevation gain) - 39:52
PM: Arny's Plan- Gym circuits
3x sets weighted press ups (15kg), max out reps
3x sets press ups, max out reps
3x sets weighted pull ups (15kg), max out reps
3x sets pull ups, max out reps
3x Supersets chin ups, inverted rows 5 reps of each exercise
Abs and stretching session before bed later on
Legs Weights session
85 kg squat 4 sets 10 reps
75 kg lunges 4 sets 10 reps
15 kg dumbell Bulgarian split squats 4 sets 10 reps
Back for the 5km again was feeling like sh1t but still got the motivation to go, had some knee niggles on my other knee ! But it went away and it feels alright now after it, was trying to get under 30mins but alas I hit that wonderful hill and everything leg wise was in pain, I managed to get it done in 31:38. (Last weeks was 33:03) so a bit of an improvement atleast! I do think I could have gotten a bit better it’s a long 30mins and all I could here in my head was GIVE UP ahahah. But managed it now for sprints hopefully Friday!
Jogging for 20 mins on the treadmill today. I have been trying to work on my upper-body strength, but I am struggling. Does anyone have any tips for someone with an ectomorph build?
Thursday Hill sprints
-2 sets of 5 sprints (roughly 200-250m) trying to tack on an extra set next Thursday
-Almost threw up at the end
-1 mile return run in 8:20
Who's yer daddy
I dont know about being an ectomorph build but for upper body strength (assuming you mean for press/pull/) then for press ups i found that just doing RM press ups didnt give me much progression after a little while and started to do heavy bench press (working up to about 5-6 rep max) and doing press up variations (feet raised, banded, weighted, diamond) and that worked for me. Pull ups - started from being able to do 0 - did lat pull down, rows and assisted pulls until i could knock out a few then started on just max rep sets and sets of 10 negatives. Now I do max rep sets, weighted pulls and weighted negatives. Hope this helps
Yes. When it comes to push-ups, I seem to be locked around 10-11, which is really embarrassing. Yet, I can do at least 4 pull ups with barely any of my weight supported. It's really strange.
Calorie surplus my man! Eat big!
Mock RMFA day today
Beep test - 11.7
Press ups - 50
Sit ups - 65
Pull ups - 10
1.5 mile - 11:51
1.5 mile 9:39
RMAD on the 10th so feeling positive for everything but my sit ups if I’m honest really struggling to crack them
Monday’s long run. Phew!
10.10 miles, 1:12:01, 7:08/mile
Not sure I want to run much longer than that!
Active recovery ragging the mountain bike around local trail centre for a good few hours!
AM - Bleep test on heavy legs and a slippery football pitch (*text deleted* excuses i know) - 11.3
PM - Suicide sprints on rugby pitch, then a circuit of sprints and bottom field style exercises
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