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  1. #211
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    Hah i was looking up some info on basketball workouts and came across a site that has Amar'e and Melo workouts. They are a bit older from their younger days with PHX and DEN but it's still pretty cool:

    [Only registered and activated users can see links. ]

  2. #212
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    Oh
    I was also supposed to check in with my 5k time.

    37.30. Ugly.

    Gonna try to get out again on Saturday morning. but that means I gotta be up like 40 minutes before my daughter and that's early as hell. Hopefully I can manage it.

    I've got a basketball game tonight. I've got a chest and tricep workout on tap for this afternoon. I also did Legs yesterday. Should I try to fit in a 35 minute run too? My legs are sore after the bodyweight widowmaker attempt. Maybe i'll just go to the bike and get the blood flowing instead of running it. Less wear on my ankles and knees.

    Hope everyone's planning on staying fit during the season!

  3. #213
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    Yo I just got into dumbbell training! Got Kubik's video from '98 where he demonstrates things like clean and press and the swing. He goes over his head on the swing.

    I'm adapting my power rack, you guys know I moved so I had to disassemble the rack, well now I'm using two of the posts from the rack to make a squat stand in the garage so that the car can fit but I can also get my squats up.

    I'm building the squat stand this weekend, then I'm starting a new program of squats, deadlifts and cleans and presses with the dumbbells. Thinking about going for 20 rep squats, so Monday, for example, would be something like:

    Squat 20 reps
    Two hand dumbbell clean and press

    and then Thursday would be like:

    Deadlift heavy
    Swings and farmer's walk

    But I also have a game tonight at 10, second game of the season for me. First was a disaster because I drank a bottle of wine on that game day, the second game I had to miss because I didn't sleep much because of Monday night football and tonight I'm excited but I'm going into it with a new strategy:

    I'm gonna give all my energy to defense and rebounding, and I won't sprint up the court, I'll just jog up slowly because our team runs and I'll never be with them on the run (not yet anyway), so I'm gonna not sprint at all and just give it all on defense, then I'll trail with a jog so that if the run fails, I can contribute in the half-court offense.

    Cheers, happy training if you will train today!!!!!!!!

  4. #214
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    Originally Posted by p0nder
    Oh
    I was also supposed to check in with my 5k time.

    37.30. Ugly.

    Gonna try to get out again on Saturday morning. but that means I gotta be up like 40 minutes before my daughter and that's early as hell. Hopefully I can manage it.

    I've got a basketball game tonight. I've got a chest and tricep workout on tap for this afternoon. I also did Legs yesterday. Should I try to fit in a 35 minute run too? My legs are sore after the bodyweight widowmaker attempt. Maybe i'll just go to the bike and get the blood flowing instead of running it. Less wear on my ankles and knees.

    Hope everyone's planning on staying fit during the season!
    37, you can build off that, I'd say in 4 weeks you can get to 30:00

    Try This

    HIIT - 15 minutes on the treadmill
    2 Minutes of Walking (3.0-4.0)

    1 Min of Running (6.0 - 8.8)
    30 Sec of Sprinting (9.0 - 12.0)
    30 Sec of Walking (3.0-4.0)

    Repeat 7 times

    Monday - HIIT
    Tuesday - Long Distance Run (5K)
    Weds - Jumprope (15 minutes)
    Thursday - HIIT
    Friday - Jumprope (15 minutes)
    Saturday - Long Distance Run (5K)
    Sunday - Off


    Try that two weeks...let me know if it helps improve your speed on the 5K.

  5. #215
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    Yesterday before my class I instruct to the members of my gym, I did the HIIT protocol for 15 minutes, Walk was at 4.0, Run at 9.0, and Sprint at 12.0

    Then some shadow boxing( I missed boxing training because of a client), and I hit the bag for 15 minutes non stop...I jumprope for a bit also

    Quickly went to the pull up ball and did 6 sets of 20 pull ups and 6 sets of 20 chip ups, then to the squat rack for 3 sets of Squat Jumps with 225LBS and 3 sets ass to grass squats.

    Couldn't work out much yesterday.

    Today is my day off, I'm heading to boxing now, gonna go ham for two hours, then head to my gym and do some power exercises; sports specific movements and work with some kettlebell workouts.


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  7. #217
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  8. #218
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    Some awesome videos holmes.

    I like the thick bar training one a lot. Speaking of thick bar training, I worked out a lot in Russia past month. Lots of school yard style workouts. Low tech, but high effect. I've noticed a lot of similarities between these eastern euro style training modalities, and the growing phenomena of like...urban bodyweight/playground/prison style workouts. It's getting hyped up too much, and too much race being injected into the discussion, but the power of true body science can be profound even when applied in basic, low tech ways.

    You just need to know the fundamentals of exercise and be already well trained yourself and have great body awareness (verrrrrry underrated) , or have someone with the expertise and talent to coach and train the right way, on an individual level while still applying overall principles and logic into individual situations.

    Imo, the best trainers and coaches operate somewhat like that. I consider myself very knowledgeable and experienced with exercise, but i would also call myself a hack trainer. A great workout partner and gym buddy to ppl already well trained, but a poor trainer myself. (compared to legit ones....many trainers are just horrible, and regurgitate Muscle Mag bull****).

  9. #219
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    Originally Posted by metrocard
    I did CrossFit today as apart of my workout, I was bored.

    This is what I did.

    What are you thoughts?



    I mean it is true that the CNS will get burned out and doesn't recover for quite some time, I took the risk knowing I screwed myself over with that. Balance is key, that's why I think CrossFit isn't really the smartest thing to do in a program, its a great workout but doesn't allow you to peak in performance like you said. You know your stuff brother.
    Sorry for the delayed response my man.

    This workout is a great example. I'm honestly not sure what it is accomplishing. I believe you should only do things that have a clear purpose for WHY you are doing them as part of your fitness program. It seems you take the same approach and have the ability to apply it to people, individually, from exercise to recovery to nutrition.

    Personally, I would only do that type of workout occasionally. And I view it more as a mental toughening routine. It's good to sometimes push yourself mentally and fight through extreme fatigue. It helps especially in a combat sport. But I think there are easier and better ways to achieve this, vs cns burning killers.

    For a guy like yourself, already a high level athlete, or the dude in the video, I think it's a fine workout. However! I still wouldn't do it if I was playing sports actively, or my overall program already had built in mechanisms that already accomplish what this workout seeks to (minus the risks).

    You can just imagine the majority of people who perform "bad ass" workouts like this from cross fit, and how poor they likely look doing it, and the high injury and recovery killing elements that they get smacked with.

    To many people who even survive cf, just become good at cf. Hence it gets cult like. And I know some ppl like this who legit get gassed playing a random game of pickup ball bx their cns is so perpetually fried.

    You mentioned performance and peak performance in your last sentence. And that's exactly it. From a true athlete, to a normal dude who wants the energy to bang his girl all night and feel constant vitality in day to day living and be able to rise to challenges.

    On subject of cf style routines like what u did, I love them conceptually. To me nothing is more fun for cardio and strength-endurance than two things:

    Hitting the heavy bag, and doing cross fit style combination routines...But i keep them to ten minutes maximum, and building them around exercises that I know are useful to my goals, and that won't rape my cns and recovery.

    But it's crazy how cf workouts can destroy a cns. And the better the athlete the more risk too. Can destroy weeks if not many months of progression and planning.

    What's ur take on road work metro? Traditional long duration running, vs sprinting, vs sport specific stuff (heavy bag or shadow boxing routines for cardiovascular benefits) etc.

  10. #220
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    Originally Posted by metrocard
    Yep.

    It takes a toll on your central nervous system.

    you CNS takes about two weeks to recover from Cross Fit.

    Their ideology is just to train hard everyday and eventually see results.

    But guess what happens?

    They get injured, suffer from pain and leave the gym.

    Leave the gym by choice, not by injury or pain. Workout smart and hard enough.
    This is too good to overstate.

    Excellent and intense training, demands excellent recovery. Recovery and rest isn't for pussies. Exact opposite.

  11. #221
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    iSay, you dropped a lot of knowledge, Im going to come back to this tomorrow night.

  12. #222
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    Wtf are those lunatic swings on the pull up bar?

  13. #223
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    Originally Posted by metrocard
    37, you can build off that, I'd say in 4 weeks you can get to 30:00

    Try This

    HIIT - 15 minutes on the treadmill
    2 Minutes of Walking (3.0-4.0)

    1 Min of Running (6.0 - 8.8)
    30 Sec of Sprinting (9.0 - 12.0)
    30 Sec of Walking (3.0-4.0)

    Repeat 7 times

    Monday - HIIT
    Tuesday - Long Distance Run (5K)
    Weds - Jumprope (15 minutes)
    Thursday - HIIT
    Friday - Jumprope (15 minutes)
    Saturday - Long Distance Run (5K)
    Sunday - Off


    Try that two weeks...let me know if it helps improve your speed on the 5K.
    Thanks metro! I'll implement this and see how it goes. One thing i'm worried about is how i'm performing in ball on Tuesdays and Sundays. I'm glad that Sunday is an "off" day but I think I need to take one on Tuesday as well because I was fried for my game last night and played awful. Aside from that I think this program is great. Do you think i'll be fine with this modification? :

    Monday - Jumprope (15 minutes)
    Tuesday - Off (basketball)
    Weds - Long Distance Run (5K)
    Thursday - HIIT
    Friday - Jumprope (15 minutes)
    Saturday - Long Distance Run (5K)
    Sunday - Off (basketball)

    Just as a note I also do Leg Workouts on Monday (back squats, extentions, calf raises) and Friday (front squat, box jumps, glute ham raises). I like the idea of jumprope on these days as extra "plyo" work.

  14. #224
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    Crossfit takes so much on the central nervous system, is a randomized non-system of training. It’s basically a set of random workouts that are high intensity circuit based workouts.

    I'm not trying to bash it, but as a trainer my job to care for the health and wellness of my clients.
    Injuries happen so I have to examine the dangers and the benefits of the exercise or program. If the dangers outweighs the benefits, we're not doing it.

    Crossfit marketers promise better results with less time commitment, which in today’s “busy” world is probably the number one selling point for many products or ideas, I do this also. If you’ve ever watched late night infomercials, you might start to see some similarities…crossfit training creates an acidic environment in the body that actually leads to the degradation of coordination.

    Training isn’t a random collection of hard workouts. Logical sequence and progression is training. If there’s no periodization, then you can expect to get exactly what you trained for, random results. Different training methods for different goals. Individualization.

    If you’ve been in the coaching business long enough you know that hard stupid work doesn’t get you anywhere. You can’t just do work that is painful just because it hurts and expect to get better. The trained athletes are pretty good at recruiting more and more fibers as they get closer to fatigue. The untrained, not so much.

    I've been injured before (a concussion), it's a terrible setback and anyone who recovers from an injury back to full shape is a hero.

    I still try Cross Fit because it's fun, but beyond that, if I'm training seriously...CrossFit isn't apart of my gameplan.

    I come to find out one of the CrossFit fanatics on my facebook hurt his back badly and has to resort to the leg press machine for 3 months. Ouch.

    As for road work, it's a must for me.
    Why? I'm a boxer, so my goal to have a strong aerobic system.
    Some of the most successful boxers of history always had great roadwork routins, 5-8 miles, even 12 miles sometimes.
    I run 5 miles in the morning because I need energy throughout the day to bike to work, train clients, instruct classes, train myself, bike to boxing, boxing for 2-3 hours, then bike to work and do the same thing at work and then bike home to finally rest. Doing 8+ miles on the road would leave my legs stringy throughout the day.

    I feel like sprints are an essential part of a routine, if you are running and you pace yourself; the benefits of adding a sprint every 2-3 minutes is great.

    Sprinters have excellent physiques but also excellent body movements, their movements are beautiful and their coordination is great at changing paces and turning up the gear. That's a great skill to have, I try to work on it bit and bit; I'm not elite but I try to give it my best.

    With all the stuff I do, I earned a nickname "Mr. Stamina". Sometimes I feel surprised when I'm tired, I've built my endurance to a high level. Now only if I can build my boxing skills to that same level I'll be a happy guy


    Originally Posted by iSaYughh
    Sorry for the delayed response my man.

    This workout is a great example. I'm honestly not sure what it is accomplishing. I believe you should only do things that have a clear purpose for WHY you are doing them as part of your fitness program. It seems you take the same approach and have the ability to apply it to people, individually, from exercise to recovery to nutrition.

    Personally, I would only do that type of workout occasionally. And I view it more as a mental toughening routine. It's good to sometimes push yourself mentally and fight through extreme fatigue. It helps especially in a combat sport. But I think there are easier and better ways to achieve this, vs cns burning killers.

    For a guy like yourself, already a high level athlete, or the dude in the video, I think it's a fine workout. However! I still wouldn't do it if I was playing sports actively, or my overall program already had built in mechanisms that already accomplish what this workout seeks to (minus the risks).

    You can just imagine the majority of people who perform "bad ass" workouts like this from cross fit, and how poor they likely look doing it, and the high injury and recovery killing elements that they get smacked with.

    To many people who even survive cf, just become good at cf. Hence it gets cult like. And I know some ppl like this who legit get gassed playing a random game of pickup ball bx their cns is so perpetually fried.

    You mentioned performance and peak performance in your last sentence. And that's exactly it. From a true athlete, to a normal dude who wants the energy to bang his girl all night and feel constant vitality in day to day living and be able to rise to challenges.

    On subject of cf style routines like what u did, I love them conceptually. To me nothing is more fun for cardio and strength-endurance than two things:

    Hitting the heavy bag, and doing cross fit style combination routines...But i keep them to ten minutes maximum, and building them around exercises that I know are useful to my goals, and that won't rape my cns and recovery.

    But it's crazy how cf workouts can destroy a cns. And the better the athlete the more risk too. Can destroy weeks if not many months of progression and planning.

    What's ur take on road work metro? Traditional long duration running, vs sprinting, vs sport specific stuff (heavy bag or shadow boxing routines for cardiovascular benefits) etc.
    Originally Posted by orangeblobman
    Wtf are those lunatic swings on the pull up bar?

    Core activation.

    Originally Posted by p0nder
    Thanks metro! I'll implement this and see how it goes. One thing i'm worried about is how i'm performing in ball on Tuesdays and Sundays. I'm glad that Sunday is an "off" day but I think I need to take one on Tuesday as well because I was fried for my game last night and played awful. Aside from that I think this program is great. Do you think i'll be fine with this modification? :

    Monday - Jumprope (15 minutes)
    Tuesday - Off (basketball)
    Weds - Long Distance Run (5K)
    Thursday - HIIT
    Friday - Jumprope (15 minutes)
    Saturday - Long Distance Run (5K)
    Sunday - Off (basketball)

    Just as a note I also do Leg Workouts on Monday (back squats, extentions, calf raises) and Friday (front squat, box jumps, glute ham raises). I like the idea of jumprope on these days as extra "plyo" work.

    I think for you since you're basically on the athlete level and you play ball 2-3 times a week, jumproping is an excellent addition to your program.

    Nate Archibald use to jumprope for 45mins to 60 mins before a game. Jump roping is great for the body and heres why:
    The Jumprope teaches you how to use your legs efficiently: movement, coordination, timing, agility and speed. More efficient movements save you energy and you get less tired. When you play your games of basketball, you feel your stamina is timeless and you'll be able to preform at a higher level with an increase of stamina. I cannot run without using my arms and I cannot punch without using my legs, just like you can't shoot without using your legs and you can't run and shuffle without using your arms. Once you get a feel for how body movements works, you'll see why there is no "upper body" or "lower body", there is simply one "body" The lower body is not a separate entity from your upper body. When we walk, our arms naturally move. Does that make sense?
    The jump rope is fast and constant which is very similar to how you would use your legs during a fight. For fighters, Jumprope > Squat. Doing squats will never be as good; squats aren’t done fast enough & never get to hundreds of repetitions.

    These are just my thoughts, not facts or researched enough to claimed this as the truth. I just try my best to make it logical as possible. I feel we'll be better in all components of fitness if we treat the body as one piece instead of cut it down into different parts.

  15. #225
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    Originally Posted by iSaYughh
    Some awesome videos holmes.

    I like the thick bar training one a lot. Speaking of thick bar training, I worked out a lot in Russia past month. Lots of school yard style workouts. Low tech, but high effect. I've noticed a lot of similarities between these eastern euro style training modalities, and the growing phenomena of like...urban bodyweight/playground/prison style workouts. It's getting hyped up too much, and too much race being injected into the discussion, but the power of true body science can be profound even when applied in basic, low tech ways.

    You just need to know the fundamentals of exercise and be already well trained yourself and have great body awareness (verrrrrry underrated) , or have someone with the expertise and talent to coach and train the right way, on an individual level while still applying overall principles and logic into individual situations.

    Imo, the best trainers and coaches operate somewhat like that. I consider myself very knowledgeable and experienced with exercise, but i would also call myself a hack trainer. A great workout partner and gym buddy to ppl already well trained, but a poor trainer myself. (compared to legit ones....many trainers are just horrible, and regurgitate Muscle Mag bull****).

    Yea, as a trainer I've met a lot of trainers. I'd say over a thousand, especially living in NYC.

    I get discriminated against because I'm young and these guys assume I know only to what I've been exposed to.

    I'm an avid researcher and a critical thinker, I've reformed my methods so many times I don't really have a base or style, kinda like to keep my methods well rounded to answer and fit every component of fitness. I found the best results that way with my clients, plus clients become more involved when you give them a series of multiple exercises that differentiate but progress one's fitness. If a person learns a new skill such as jumproping or throwing a boxing combination, they're more engaged as oppose to a trainer watching them and counting repetitions of a man-made exercise machine and doing simplistic exercises such as the bench press or bicep curl(not dissing these exercises but they're very common)

    I can't hate on these trainers because I understand they're just trying to do two things. Make money and feed their ego. Sometimes it's one or the other.

    You meet a lot of guys at gyms who can't wait to go up to someone and blab away pseudofacts they hold strongly to and think their methods are the best to date. Ballooning the ego is a priority for these guys, especially if they don't get much results from their clients.

    I'm a results guy. I can't talk about it until I see it happen. I'm proud to help a lot of people not only change their physique but their attitude and lifestyle; more positivity and blocking out the bull**** that interferes with their progress. I've reached out to a lot of people beyond my sessions where I'm not paid for once the hour is over, but it's not about the money or the ego. When you help someone get something they want so bad and you made a difference in that progress; it's a priceless feeling. It doesn't boost my ego or fill up my wallet, it's just makes my environment a healthier place for me. It does give me a warm feeling inside (as faggotity as that may sound), but that's why I been doing this since I was 19 and I'm 24 now.

    I feel like you become a good trainer when you put all the bull**** in the toliet and flush it, you have a clear mind open to new ideas and hungry for research and logic, and you naturally care for your client's health and well being, not just their physique and weight loss.





    Now that is how a gym is suppose to look like and how a trainer is suppose to be.

    All components of fitness answered! Yes!

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